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Training Log Archive: ba-ba

In the 7 days ending Dec 7, 2014:

activity # timemileskm+m
  Running - Road7 4:33:36 33.75(8:06) 54.32(5:02) 1143
  Running - Trail3 2:33:01 21.07(7:16) 33.91(4:31) 555
  S&C1 45:00
  Total8 7:51:37 54.83 88.24 1698
averages - sleep:7.9

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Sunday Dec 7, 2014 #

10 AM

Running - Road warm up/down 20:02 intensity: (5:00 @1) + (15:02 @2) 4.07 km (4:56 / km) +138m 4:13 / km
shoes: X-talon 212 (4 - 2014)

Running - Trail race (Gravy Pud) 37:58 [4] 8.69 km (4:22 / km) +313m 3:42 / km
slept:7.0 shoes: X-talon 212 (4 - 2014)

5th. Winner: Jimmy Saville, 35:59 (105.5%)

Set off steady just off the back of a pack of 8. Opened the 2nd gate as Ian Mills was climbing it - genuine Fell Running tactic - and started feeling good, getting through Lewis and a few others and onto the back of Chris Leigh at the bottom of the bank. He ran the first half and whilst I power walked closed him down, overtaking and trying to get a gap off the top. Didn't really succeed but Jack and 3rd were coming back a little bit. Tried to get a gap to the bottom of the hill and whilst I succeeded somewhat hit the flat at 5.5km and that was that after yesterday. Still took a while for Chris to get back to and overtake me but then he was gone. Had a gap to Ian in 6th but tried to keep moving somewhat. Packing 4-5-6 (and 8th) sealed the team prize for Pennine (although 1-3-5 ShUOC all running for home clubs) so a bottle of wine.

Running - Road warm up/down 13:44 [1] 2.47 km (5:34 / km) +42m 5:08 / km
shoes: X-talon 212 (4 - 2014)

Saturday Dec 6, 2014 #

1 PM

Running - Trail warm up/down 20:21 intensity: (18:21 @2) + (2:00 @3) 4.03 km (5:03 / km) +45m 4:47 / km
slept:9.0 shoes: X-talon 212 (4 - 2014)

warmup with Willy and Loughborough's newest track fairy in his full length lycra.

Running - Trail race 37:20 [5] 10.06 km (3:43 / km) +130m 3:29 / km
shoes: Saucony Kilkenny XC5

82nd. Winner: Phil Wylie 32:49 (114%)

Much better performance than the last 2 times out, but despite this only 10 places higher than Leamington and this race last year - deep field. Last year I ran 38:15 and it all hurt. Today I felt much better and always strong, in control and at times even a little speedy. Fleetingly. 
Set of much more sensibly than last time. Steve was always about 50m ahead of me and I was feeling good heading into the last lap, made my move and gained about 8-10 places and 6th Stoke counter (Dave had dropped out after 2 laps with injury). Felt pretty good after so maybe could have got away with a more aggressive approach, but I just needed a positive run after the last 2 XCs.

Getting there. 4/5 weeks until counties/Brum league 3 so time for 3 solid weeks and a bit of a taper. Xmas parties depending... Captain Willpower needs to be stronger than he has been of late.

Laps roughly 9:12, 9:27, 9:31, 9:15

1 Phil Wylie CHELTENHAM 32:49
12 Alex Brecker CITY OF STOKE 34:06
18 Kris Jones LOUGHBOROUGH 34:32
33 Duncan Birtwhistle TELFORD 35:25
38 William Gardner RUGBY & NORTHAMPTON 35:39
42 Dean Richardson CITY OF STOKE 35:49
45 Tom Gayle CITY OF STOKE 35:57
46 Seb Duffy CITY OF STOKE 36:03
57 Marc Hartley CITY OF STOKE 36:27
60 Myles Barrett STAFFS MOORLANDS 36:30
72 Gareth Briggs STAFFS MOORLANDS 36:55
82 Nic Barber CITY OF STOKE 37:18
91 Steve Bazell CITY OF STOKE 37:33
97 James Wood STAFFS MOORLANDS 38:06
126 Tom Hendricken CITY OF STOKE 38:52
180 Tom Guy CITY OF STOKE 41:30
267 ran

Running - Trail warm up/down 15:17 [1] 2.5 km (6:07 / km) +27m 5:48 / km
shoes: X-talon 212 (4 - 2014)

Cool down with added Duncan. Track Fairy was complaining about how spikes hurt his feet.

Dinner(/tea) at Cassa de Gardner.

Friday Dec 5, 2014 #

6 PM

Running - Road 57:16 intensity: (37:16 @2) + (20:00 @3) 12.38 km (4:37 / km) +261m 4:11 / km
slept:7.5 shoes: NB 580 v3 (Blue/Black)

Oughtibridge, Worral and Loxley. 8min steady into Oughtibridge; 12 min turning legs over down the hill into Loxley. Cracking clear sky and full moon and grand views over Sheffield.

Thursday Dec 4, 2014 #

8 AM

Running - Road 26:55 intensity: (20:00 @1) + (6:55 @2) 5.29 km (5:05 / km) +99m 4:39 / km
slept:7.5 shoes: NB 580 v3 (Blue/Black)

Morning. Thinking that a very easy morning run will ease the post-rest-day symptoms later.
5 PM

Running - Road 50:14 intensity: (19:54 @1) + (28:38 @2) + (1:42 @5) 9.11 km (5:31 / km) +169m 5:03 / km
shoes: NB 580 v3 (Blue/Black)

HFW with 6x all-out hill sprints on Roslin Road with long recovery. 16/17secs a piece. All female sportsteam running up and down it slowly.

Wednesday Dec 3, 2014 #

Note
slept:8.0 (rest day)

Fancy a proper rest day (i.e. not one suffering from hangover/illness) this week.

Tuesday Dec 2, 2014 #

5 PM

Running - Road 16:11 [2] 3.31 km (4:53 / km) +56m 4:31 / km
shoes: NB 580 v3 (Blue/Black)

1st carol singing of the season. Bit early but got to get my fill.
Jog to Endcliffe

Running - Trail intervals 42:05 intensity: (16:35 @1) + (25:30 @5) 8.62 km (4:53 / km) +40m 4:46 / km
slept:8.0 shoes: Saucony Kilkenny XC5

5x5(2)
issues meant 55357. 1300-1350m in sloppy conditions. Willy would just drop me after 2min or so.
Got it done and felt OK. Work to do though.

Running - Road 31:30 intensity: (3:30 @1) + (28:00 @2) 6.01 km (5:15 / km) +136m 4:43 / km
shoes: NB 580 v3 (Blue/Black)

Home feeling OK (maybe too OK post-session), until the last climb out of Hillsborough, as is now standard.

Monday Dec 1, 2014 #

Note

Entries for the English Champs Long race on the IOM (yeah I don't get it either...), Bradda, are open now: http://manxfellrunners.org/bradda. 11 July.
A while to make plans but I'm thinking bikes, ferry from Liverpool and a few days of craic/cycling around after (deffo TT course!)

I've added all the English and (what I believe are the) British champs races to the AP events list.
5 PM

Running - Road 23:36 [2] 4.97 km (4:45 / km) +97m 4:19 / km
slept:8.5 shoes: NB 580 v3 (Blue/Black)

Work to Goodwin via Endcliffe.
Feeling human for the first time in 10 days. Always forget that the SPOOK hangover lasts a week.

S&C 45:00 [1]
shoes: NB 580 v3 (Blue/Black)

TTDP's short shorts.
Actually did some effort for once. Well, apart from Press-ups (standard), and took leg-intensive stuff fairly easy ahead of the next week.
6 PM

Running - Road 34:08 intensity: (6:08 @1) + (28:00 @2) 6.71 km (5:05 / km) +145m 4:35 / km
shoes: NB 580 v3 (Blue/Black)

home via Xpool and Crookes, with a stop at Morrisons before a jog up the hill.

Mojo working its way back. Time to focus on the next targets - Derbyshire XC and Brum League 3 bookending the first week of Jan.

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