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Training Log Archive: ba-ba

In the 7 days ending Nov 9, 2014:

	activity	#	time	miles		km		+m	load
	Running - Road	6	3:42:01	27.96	(7:56)	45.0	(4:56)	814	491.5
	Running - Trail	2	1:38:31	13.71	(7:11)	22.07	(4:28)	130	356.0
	S&C	1	42:00						42.0
	Ministry of Silly Walks	1	16:13	0.66	(24:26)	1.07	(15:11)	7	16.2
	Total	7	6:18:45	42.34		68.14		951	905.8
averages - sleep:7.8

1:46

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Sunday Nov 9, 2014 #

3 AM

Note

yeah, I'm actually thoroughly cunted off with yesterday's race.

Saturday Nov 8, 2014 #

Event: Birmingham XC League Race 1, Leamington

2 PM

Running - Trail 13:11 [2] 2.79 km (4:43 / km) +15m 4:36 / km
shoes: Mizuno Wave Harrier 3

Running - Trail race 38:35 [5] 9.88 km (3:54 / km) +63m 3:47 / km
slept:8.5 shoes: Saucony Kilkenny XC5

Not what I wanted, but needed by the team, lacking a lot of good lads so was 6th counter. Set off with peopl I know I can race, but then just went backwards, could never hold on to a group. Eventually I was being passed by people I was beating last year. I love racing but today wasn't much fun.

What else to expect 2 weeks post OMM. I don't *really* want to peak for XC until Jan. In a bit of a Catch22 as I always want to perform at close to my best all the time over all types of distance/terrain.

Great runs from some guys, especially Alex (11) Willy top 30, Dean and Duncan top 40 - last 3 makes result especially galling. This course should suit me over the track fairies (of which Dean is one!) but not today. Start of the season yatter yatter blah blah

Running - Trail 3:15 [1] 0.6 km (5:26 / km) +2m 5:21 / km
shoes: Saucony Kilkenny XC5

Running - Trail 8:00 [1] 1.2 km (6:40 / km)
shoes: Mizuno Wave Harrier 3

forgot to start watch.
Thinking I might need to ease off a bit, focus on getting good sessions in. John suggested that this isn't my target, and I don't want to rue not getting a good winter of solid work in. Might as well work hard up to Christmas and look after myself.

Friday Nov 7, 2014 #

7 PM

Running - Road 32:16 6.69 km (4:50 / km) +70m 4:35 / km
slept:7.0 shoes: Mizuno Wave Harrier 3

Spent the day 'cohort building' in York.
Little shake out up Loxley once home.

Thursday Nov 6, 2014 #

5 PM

Running - Road 19:40 [3] 4.02 km (4:53 / km) +82m 4:26 / km
slept:8.0 shoes: NB 580 v3 (Blue/Black)

All I had time for, 4pm meetings never finish at 5! However, in, showered, tea for 2 cooked and out in time for my bus in 50min. Bosh.
Bus left 1 min early. Fucker.

Had vague plans on a small Blake street sesh (just seen WElk did one, 'great' minds...) but probably best not after yesterday and ahead of double dipping this weekend. Plenty of time for that shit.

C • Blake street 2

Wednesday Nov 5, 2014 #

Note

Potential clashes 2015 (of stuff already in my calendar):
BUCS Orienteering/National XC (as already mentioned)
Y Moelwyn (1st British Champs race?) and BOC
Stretton 6 summits (2nd Eng champs race???) & BOC sprint/middle day1.
NOt yet had to worry about a BOC/Fell champs clash so about time I had at least 1 to worry about. TBH not that fussed, JK would be a tougher decision.

5 PM

Running - Road tempo (Bonfire Progression) 1:01:28 14.26 km (4:19 / km) +130m 4:07 / km
slept:7.0 shoes: NB 580 v3 (Blue/Black)

11min easy
L3 out to the bus-stop on Damflask - 17:07, 4.23km, 4:03min/km
L4 back towards Malin Bridge - 20:12 5.39km, 3:45min/km. Would have gone longer but, issues.
13min easy.
Felt good. Smelt like a kipper afterwards courtesy of bonfire smoke
Dark and no headtorch. Full moon enough except when under trees, maybe slowed me down a bit around Damflask.
Not done a progression since the group ones in Stoke. Happy with pace out, but not overly consistent on the way back - a few little raises but nothing serious, Only got the pace to properly drop on the return once heading downhill - 3:30s easy here but they should be. Darkness early on probably slowed me a bit.

Tuesday Nov 4, 2014 #

5 PM

Running - Road 29:02 5.19 km (5:35 / km) +136m 4:57 / km
shoes: NB 580 v3 (Blue/Black)

Work, upperthorpe, Goodwin, Endcliffe.

Running - Trail intervals 35:30 7.6 km (4:40 / km) +50m 4:31 / km
slept:8.0 shoes: Saucony Kilkenny XC5

10x2.5/1 Horton charging through to join Saville ahead, WIlly between them and me and Matt. Covering around 700m (+20 or so) each time. Feeling good but not really like I could push on more.
Had to bail on one of the reps due to toilet issues. Later on I also managed to stop my watch so the laps are out of sync (missed an entire lap so just added 700m to dustance/2.5min to time). More frustratingly I didn't get the little jingle Garmins play at you when you finish a session, heartbreaking!

Running - Road 31:17 5.69 km (5:30 / km) +118m 4:59 / km
shoes: NB 580 v3 (Blue/Black)

Felt quite good and loose for the first bit, but once on my own it was a struggle, not quite seeing stars but almost.

Monday Nov 3, 2014 #

5 PM

Running - Road 29:05 5.48 km (5:19 / km) +188m 4:32 / km
slept:8.0 shoes: NB 580 v3 (Blue/Black)

Easy loop to circuits got a little harder when I needed to race a cyclist up Walkley road.

S&C 42:00 [1]
shoes: NB 580 v3 (Blue/Black)

fab abs and T-shirt arms

6 PM

Ministry of Silly Walks 16:13 [1] 1.07 km (15:11 / km) +7m 14:42 / km
shoes: NB 580 v3 (Blue/Black)

Running - Road 19:13 [2] 3.68 km (5:14 / km) +90m 4:39 / km
shoes: NB 580 v3 (Blue/Black)

easy home. I have roughly planned my training for the next fortnight - it's even written down on the back of an envelope and not in my head to be forgotten. I nearly did a whole month but let's not go crazy!

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