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Training Log Archive: ba-ba

In the 7 days ending Mar 8, 2015:

activity # timemileskm+mload
  Running - Road6 4:02:08 30.86(7:51) 49.67(4:52) 876513.3
  Running - Trail2 3:35:24 24.24(8:53) 39.02(5:31) 1291548.9
  Bike2 42:0042.0
  S&C1 42:0042.0
  Orienteering - Urban1 22:10 2.87(7:43) 4.62(4:48) 8223 /26c88%78.1
  Ministry of Silly Walks1 5:34 0.47(11:57) 0.75(7:25)16.7
  Total10 9:29:16 58.44 94.06 224923 /26c88%1240.9
averages - sleep:7.6 rhr:37

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Sunday Mar 8, 2015 #

10 AM

Running - Trail long 2:23:12 [2] 21.81 km (6:34 / km) +1089m 5:15 / km
slept:6.0 shoes: Mudclaw 300

Bit tired for this shall we say. Legs aching after yesterday, body aching after last night. Head OK though.
Win, Lose, Hollins, Edale, Ringing Roger, Win. Weather not very nice. Just settled in to a very slow plod up the hills and kept Jonny and Rich waiting a bit more than was ideal in the conditions.

weather now quite nice. bastard.

Saturday Mar 7, 2015 #

Event: Flower Scar (English Champs short)
 
Event: CAU XC Intercounties
 
1 PM

Running - Trail warm up/down 22:26 intensity: (20:00 @2) + (2:26 @3) 4.68 km (4:47 / km) +62m 4:29 / km
shoes: Mizuno Wave Harrier 3

Saw Murray disappearing into a wood, and an all you can eat Rhodri Buffet.

Running - Trail race 41:22 [5] 11.04 km (3:45 / km) +140m 3:31 / km
slept:8.0 shoes: Saucony Kilkenny XC5

Tired legs, body wouldn't respond. Turned up, picked up my vest, trundled round, clocked off. Not ideal.
Won a long sprint with Tom Hendricken, who hasn't been near me in a long time.
I suppose had I been at Flower scar I'd have delivered a poor performance in a race that, at the time at least, would have mattered a lot to me, so at least I'm now ambivalent, not angry!

I'm going to blame this on the music choice as we hit Birmingham. Apparently members of Sheffield University Athletics and XC club feel Taylor Swift gets them pepped up for a race.
Everyone knows it's a mix of Foos, Manics and Prodigy.
C • Swift 5

Running - Trail warm up/down 8:24 [1] 1.48 km (5:40 / km)
shoes: Saucony Kilkenny XC5

7 PM

Bike 15:00 [1]
shoes: CB Turbotrainer

legs needed a moving.

Friday Mar 6, 2015 #

6 PM

Running - Road 36:59 intensity: (10:35 @1) + (21:24 @2) + (4:00 @3) + (1:00 @4) 7.76 km (4:46 / km) +113m 4:26 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15

Pre-race prep. A bit of steady and 6x strides.
Not raced in 4 weeks. 2 sessions and a park run in that time, hopefully I've not lost too much of an edge.

Thursday Mar 5, 2015 #

7 AM

Bike 27:00 [1]
rhr:36 slept:7.5 shoes: CB Turbotrainer

4 PM

Running - Road 18:08 [2] 3.59 km (5:03 / km) +94m 4:28 / km
shoes: NB 580 v3 (Black) #2 Feb15

Orienteering - Urban 22:10 intensity: (3:32 @1) + (18:38 @4) *** 4.62 km (4:48 / km) +82m 4:24 / km
spiked:23/26c shoes: NB 580 v3 (Black) #2 Feb15

sub-Walkley sprintervals with WIlly, Elk, Potter and Jose. Short session welcome ahead of the weekend. Feeling alright.

Running - Road 27:57 intensity: (7:57 @1) + (20:00 @2) 5.48 km (5:06 / km) +79m 4:45 / km
shoes: NB 580 v3 (Black) #2 Feb15

dropped into Rivelin

Wednesday Mar 4, 2015 #

7 AM

Running - Road 25:20 [2] 5.14 km (4:56 / km) +85m 4:33 / km
slept:8.0 shoes: Mizuno Wave Harrier 3

Morning trot.
Up for something this evening but taking it off as wanting some freshness this weekend

Tuesday Mar 3, 2015 #

5 PM

Running - Road 23:56 [2] 4.72 km (5:04 / km) +142m 4:24 / km
shoes: NB 580 v3 (Black) #2 Feb15

Running - Road intervals 33:07 intensity: (9:18 @1) + (23:49 @5) 8.15 km (4:04 / km) +74m 3:53 / km
rhr:37 slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15

3x5(1)3(1.5), finishing with a 1.
I actually did 5,3,2.5,3,5,3,2.3
On the tarmac as did something to my leg on Sunday tripping over some brambles and, whilst it was OK yesterday, I didn't want to be on anything too heavy. Also figure a bit more speed is needed after a winter slogging through the quagmire. Closer to Willy than I was a few months ago but would like to have been closer and the paces a bit quicker.

Running - Road 30:38 intensity: (20:38 @1) + (10:00 @2) 5.62 km (5:27 / km) +119m 4:56 / km
shoes: NB 580 v3 (Black) #2 Feb15

Ministry of Silly Walks 5:34 [3] 0.75 km (7:25 / km)
shoes: NB 580 v3 (Black) #2 Feb15

Monday Mar 2, 2015 #

5 PM

Running - Road 27:25 [2] 5.71 km (4:48 / km) +90m 4:27 / km
shoes: NB 580 v3 (Black) #2 Feb15

S&C 42:00 [1]
slept:7.5 shoes: NB 580 v3 (Black) #2 Feb15

The 9's felt really easy so I thought I must be getting hench.
I then realised I was just looking at the 6s upside-down. Not so hench.
6 PM

Running - Road 18:38 [2] 3.49 km (5:20 / km) +80m 4:47 / km
shoes: NB 580 v3 (Black) #2 Feb15

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