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Training Log Archive: ba-ba

In the 7 days ending Apr 17, 2016:

activity # timemileskm+mload
  Running - Road12 6:58:02 54.97(7:36) 88.46(4:44) 1687968.5
  Running - Trail1 2:38:50 18.17(8:45) 29.24(5:26) 919409.1
  S&C1 40:0040.0
  Total13 10:16:52 73.13 117.7 26061417.6
averages - sleep:7.9 rhr:41 weight:73.8kg

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

Note

Going to head out to Lose Hill on Tuesday if anyone fancies it. I'm going to do an Up The Nab specific session, probably a full rep then 4/5 shorter reps on the summit mound.
10 AM

Running - Trail 2:38:50 intensity: (18:55 @1) + (55:58 @2) + (57:33 @3) + (26:24 @4) 29.24 km (5:26 / km) +919m 4:42 / km
ahr:146 max:163 slept:7.0 shoes: Mudclaw 300 B/R

With SIPR, N3PYR and Highlander in mind I need to get a few long runs in whist not harming speed too much. Took the opportunity whilst home to reacquaint myself with the Kinder Downfall route as well - good job I did!

Started over Lantern Pike and was going to head over Matley Moor but chickened out as I didn't like the look of some cows, so a bit more road than intended (including running through a bike TT). Up from Carr Meadow onto the race route. Slog up a very slippery William Clough and on to the edge, where there was the remains of some snow, to scout out a few lines. Had planned staying high and over BK and finishing over Chinley Churn, but decided to stick on the race route and put a bit of effort in on the long flat run home - glad I did as I screwed up the descent missing a path so went back and had a look. Put a bit of effort in along the road and trail but probably not moving that fast.

Expecting to develop some sunburn later, cracking day.

Saturday Apr 16, 2016 #

11 AM

Running - Road warm up/down 30:37 intensity: (4:38 @1) + (15:09 @2) + (10:34 @3) + (16 @4) 6.88 km (4:27 / km) +70m 4:14 / km
ahr:142 max:157 shoes: NB 580v3 Green

I'd initially said I couldn't make the 12-stage as I was due to be singing all day in Buxton for my old children's choir alumni day. However registration issues meant I got an email at mid-day Friday asking if I could run. Reckoned I could squeeze it in if I drove quickly back from an early leg.

Running - Road race 17:11 intensity: (10 @2) + (4 @3) + (1:59 @4) + (14:58 @5) 5.02 km (3:25 / km) +55m 3:15 / km
ahr:174 max:182 slept:8.0 shoes: NB 760 'racers'

Out in 25th just behind Ozzy from Leeds AC, back in 31st not as far back from him as I'd have thought.
On the first loop I was passed quickly by Tipton and Wells City, but had Cambuslang just ahead and not pulling away. Once up the hill I passed Cambuslang, Gateshead came past (James Askew I think, who won a lot of local races when I lived on Teesside) and I stuck with him for a bit feeling comfy until the gradient became just the slightest bit positive. I was then steamrollered by Central, Newham and a couple of others. Trafford caught me at the bottom of the last hill, put a dig in and gapped him but he got me on the rise before the turn.

17:11 not too bad for a long distance fell donkey I suppose, especially considering Thursday's hills session. Felt I got as much as my legs would allow, but the ease at which some guys skipped away down the hill from me was obscene. 2nd fastest short leg on the team, just the 1:24 down on Connor. I'll have to do some speedwork next winter if I want to make the team again (hoping we get everyone out)!
C • Looked a great run mate 2

Running - Road warm up/down 6:23 intensity: (1:02 @1) + (2:21 @2) + (3:00 @3) 1.31 km (4:53 / km) +5m 4:48 / km
ahr:143 max:150 shoes: NB 580v3 Green

Token w/d before heavy right footing it north.

Highest Hr got all day was probably just before doing a solo.

Friday Apr 15, 2016 #

8 AM

Running - Road 49:44 intensity: (4:24 @1) + (30:23 @2) + (11:17 @3) + (3:40 @4) 10.32 km (4:49 / km) +173m 4:27 / km
ahr:141 max:160 slept:7.5 weight:72.7kg shoes: NB 580v3 Green

Looped around Graves Park (plenty of freshly squeezed sheep, and even a new cow! No piglets in evidence as yet.) before picking up my bag and heading ITW.

Dropped nearly 2.5kg in 5 days. I've not fully instigated portion control (and have been working my way through a big bar of chocolate the parents bought me back from Switzerland), but shows that my body's back working properly again. Excellent.

May/June just got a bit busier as I'm filling in on the Island Peaks race with Pez in place of 'glass shins MMB'. Who even are Es Tressider and Joe Symonds anyway?
4 PM

Running - Road 19:43 intensity: (3:26 @1) + (15:51 @2) + (26 @3) 3.92 km (5:02 / km) +83m 4:33 / km
ahr:132 max:147 shoes: NB 580v3 Green

Last minute call-up to the National 12-stage tomorrow, can only run early so am taking up the prized 2nd leg spot - so plenty of teams for later legs to overhaul then!

Thursday Apr 14, 2016 #

8 AM

Running - Road 19:58 intensity: (4:41 @1) + (15:11 @2) + (6 @3) 4.21 km (4:45 / km) +51m 4:28 / km
ahr:132 max:146 rhr:41 slept:8.5 weight:73.3kg shoes: NB 580v3 Green

ITW. Nearly talked myself out of this, but felt pretty good. Hopefully through this trough.
4 PM

Running - Road hills 1:04:06 intensity: (2:02 @1) + (27:00 @2) + (14:10 @3) + (18:30 @4) + (2:24 @5) 13.69 km (4:41 / km) +517m 3:56 / km
ahr:148 max:172 shoes: NB 580v3 Green

Steel Bank from the north to the south, finishing with a grandaddy, Coup de Grace Blake Street+Fulton Road combo.

A bit tired and form suffering a bit - need to start using my gluteus a bit when climbing - but feeling much better. Plenty of PBs on Strava (although I have only done this once before and in the opposite direction).
6 PM

Running - Road 19:05 intensity: (2:22 @1) + (12:16 @2) + (3:03 @3) + (1:24 @4) 3.8 km (5:01 / km) +82m 4:32 / km
ahr:142 max:159 shoes: NB 580v3 Green

Wednesday Apr 13, 2016 #

8 AM

Running - Road 20:49 intensity: (10:15 @1) + (9:54 @2) + (40 @3) 4.1 km (5:05 / km) +50m 4:47 / km
ahr:126 max:149 slept:8.0 shoes: NB 580v3 Green

5 PM

Running - Road 19:55 intensity: (7:46 @1) + (12:09 @2) 3.89 km (5:07 / km) +68m 4:43 / km
ahr:127 max:143 shoes: NB 580v3 Green

Tuesday Apr 12, 2016 #

8 AM

Running - Road 22:17 intensity: (17:19 @1) + (4:02 @2) + (56 @3) 4.29 km (5:12 / km) +50m 4:55 / km
ahr:118 max:131 slept:7.5 weight:74.2kg shoes: NB 580v3 Green

New idea: Morning runs should be very easy.
6 PM

Running - Road intervals 1:14:53 intensity: (12:31 @1) + (32:22 @2) + (5:18 @3) + (24:31 @4) + (11 @5) 15.78 km (4:45 / km) +262m 4:23 / km
ahr:143 max:173 shoes: NB 580v3 Green

10 min tempo with (Behind) Will and Matt.
6x2min (75) solo. Ground them out but by the end they were slower than my tempo despite being net downhill.

It'll come.

Monday Apr 11, 2016 #

5 PM

Running - Road 27:10 [2] 5.71 km (4:45 / km) +135m 4:15 / km
slept:8.5 weight:75.1kg shoes: NB 580v3 Green

I'm feeling much better than last week and ready to get sharp over the next month or so.

I feel a bit hefty at the moment, so need to initiate portion control.
Pictures of me running the last couple of weekends show my running form is suffering, partly due to tiredness but I need to do a bit more core to rectify this.

Needless to say there's plenty of motivation from this weekend!

S&C 40:00 [1]
shoes: NB 580v3 Green

6 PM

Running - Road 26:11 [2] 5.55 km (4:43 / km) +86m 4:23 / km
shoes: NB 580v3 Green

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