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Training Log Archive: ba-ba

In the 7 days ending Dec 27, 2015:

activity # timemileskm+mload
  Running - Trail6 6:34:49 46.03(8:35) 74.08(5:20) 22571010.0
  Running - Road3 2:07:59 16.85(7:36) 27.11(4:43) 452251.6
  Ministry of Silly Walks1 6:00 0.47(12:42) 0.76(7:54)18.0
  Total9 8:48:48 63.35(8:21) 101.95(5:11) 27091279.6
averages - sleep:8.1 rhr:43 weight:73.6kg

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Sunday Dec 27, 2015 #

11 AM

Running - Trail tempo 28:47 intensity: (16:47 @3) + (10:00 @4) + (2:00 @5) 5.15 km (5:36 / km) +296m 4:21 / km
slept:8.5 shoes: Mudclaw 300 B/R

Up The Nab. Good field with this being a champs race in 5 months (albeit maybe with an extra climb). No warm-up as I was late, so I banter started.
Good long drag up to Chapel Brow then a few climbs around Whitley Nab. Beaten by Dave Soles' 14 year old son. Pennine team in 5 years time looking good!
Sorted me right out after 40h feeling like absolute turd.
12 PM

Running - Trail 1:24:24 [2] 14.81 km (5:42 / km) +464m 4:56 / km
shoes: TrailRoc 255

Pottered up to Doctor's gate and Shelf trig whilst my car was being shod.
Spent more on running shoes a few weeks ago than I did on 4 tyres.

Saturday Dec 26, 2015 #

8 AM

Running - Trail 13:00 [2] 2.57 km (5:03 / km) +69m 4:27 / km
shoes: Xtalon 212 #6 (Bradda)

Running - Trail tempo 19:48 [4] 4.88 km (4:04 / km) +130m 3:35 / km
slept:8.0 weight:74.2kg shoes: Xtalon 212 #6 (Bradda)

4 days, +1kg.
Lyme Park Parkrun. Frontrun. Felt like I got going a bit after the first hill. I'd wanted to drive on on the long drag to the finish but feeling like a sack of shit (headwind compounded, but it was mainly the sack of shit) nixed this.
Solid 50 seconds slower than last year - 20s most on the first climb, 30s on the last, according to Strava.
Catherine fell over.

Running - Trail 15:01 [1] 2.82 km (5:20 / km) +47m 4:55 / km
shoes: Xtalon 212 #6 (Bradda)

Friday Dec 25, 2015 #

10 AM

Running - Trail 1:26:14 intensity: (51:00 @2) + (26:14 @3) + (9:00 @4) 16.35 km (5:16 / km) +423m 4:40 / km
slept:7.5 weight:73.9kg shoes: TrailRoc 255

Steady up LP to meet Pennine for chocolate and Sloe Gin. Then over Chunal and to the shooting cabin with a splinter group of Dave, Simon and Holly. Passed Rob Nichol as we came down 20trees - good to see him back running!

Thursday Dec 24, 2015 #

11 AM

Running - Trail intervals 1:00:56 intensity: (16:11 @1) + (16:26 @2) + (28:19 @5) 12.45 km (4:54 / km) +277m 4:24 / km
slept:8.5 weight:73.5kg shoes: Xtalon 212 #6 (Bradda)

XC Intervals in High Lea Park. Very muddy and my worn Xtalons were pretty slippery, especially on adverse cambers!

~1.06km rep started with a flattish/downhill slippery loop before hitting the sledging hill which starts steep, gets steeper before easing off. Then 2 more gradual climbs diagonal across the football pitch (short downhills between each) before descending back to the start.

Was only going to do 5 but found myself doing a 6th.
Probably not working as hard as I can, but got as much out of myself as body would allow today. Need to keep an eye on form on hills, but this improves when I'm feeling fresher.

4:28, 42, 45, 45, 50, 47.

Ministry of Silly Walks 6:00 [3] 0.76 km (7:54 / km)
shoes: Xtalon 212 #6 (Bradda)

Wednesday Dec 23, 2015 #

10 AM

Running - Trail 1:26:39 intensity: (46:39 @2) + (40:00 @3) 15.06 km (5:45 / km) +551m 4:52 / km
slept:7.5 weight:73.1kg shoes: Mudclaw 300 B/R

Lovely day so went playing on Kinder. Staggered up Sandy Heys, along the edge (squinting into the sun and bashing into a headwind )before dropping in to the River Sett for some rough contouring underneath Famine/DB. New Shoes.
6 PM

Running - Road 28:10 intensity: (10:00 @1) + (18:10 @2) 5.87 km (4:48 / km) +110m 4:23 / km
shoes: NB 580 v3 (Black) #4 Oct15

Evening shake-out as I'm planning a session tomorrow. Left leg felt a bit funny after contouring earlier. Also went a bit quicker than intended

Tuesday Dec 22, 2015 #

4 PM

Running - Road 1:09:28 intensity: (18:00 @1) + (39:28 @2) + (12:00 @5) 14.93 km (4:39 / km) +194m 4:22 / km
slept:9.0 weight:73.1kg shoes: TrailRoc 255

Had initially planned to solo Hallamshire's miles session, but after feeling completely wiped out yesterday (hence no run in the evening) I opted for a shorter, sharper session.
3x[4x(60/80)~2min] on the canal. 2-10 were on a tarmac section, 1, 11&12 on puddly towpath.

Felt like I was moving fairly quickly (on the tarmac at least) but that was probably a bit false courtesy of the dark/headlamp combo.

Paces: 3:09, 02, 2:58, 3:06, 02, 08, 11, 13, 09, 14, 05, 11.

Monday Dec 21, 2015 #

8 AM

Running - Road 30:21 intensity: (12:21 @1) + (18:00 @2) 6.31 km (4:48 / km) +148m 4:18 / km
rhr:43 slept:8.0 shoes: NB 580 v3 (Black) #4 Oct15

An actual bit of a nip in the air. Lovely blue sky as well (soon changed once back)

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