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Training Log Archive: ba-ba

In the 7 days ending Jan 7, 2018:

activity # timemileskm+mload
  Running - Road6 6:20:23 48.57(7:50) 78.17(4:52) 1159671.9
  Running - Trail4 3:30:00 21.59(9:44) 34.74(6:03) 1242398.1
  Total9 9:50:23 70.16(8:25) 112.91(5:14) 24001070.1
averages - sleep:8.5 weight:75.2kg

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Sunday Jan 7, 2018 #

9 AM

Running - Road 2:04:26 intensity: (4:26 @1) + (1:40:00 @2) + (20:00 @3) 25.42 km (4:54 / km) +554m 4:25 / km
slept:8.0 shoes: Asics Gel Contend 3 Black

An hour in Rivelin with Dan, with 9/4km before/after to bump up distance and increase speed a bit. Generally OK in road shoes but a few sloppy bits.
Quads a bit tender after yesterday, needed to stretch them out a couple of times. Need to recruit glutes better (especially when climbing), I think I'm improving in this regard but still can do better

Saturday Jan 6, 2018 #

9 AM

Running - Road 20:25 intensity: (14:25 @1) + (6:00 @3) 4.43 km (4:37 / km) +36m 4:26 / km
slept:7.0 shoes: Asics Gel Contend 3 Black

1 PM

Running - Road 28:10 intensity: (17:05 @1) + (6:00 @2) + (3:05 @3) + (2:00 @4) 5.74 km (4:54 / km) +31m 4:47 / km
shoes: Mudclaw 300 'Classic' green

Running - Trail race 38:17 [5] 10.35 km (3:42 / km) +100m 3:32 / km
shoes: Saucony Kilkenny 2017 blue

Yorkshires. 39th. 6th counter (3rd team).

Felt alright. Got on the back of the group at the first split, but when the second split came I wasn't willing to gamble with the effort required to cross the gap. (Sean from Leeds did but slipped back on the 3rd lap). Maybe I should have as Leeds and Rotherham both had a runner in that pack.
I was maybe a bit passive in the middle laps, keeping the effort level honest and sticking with the the guys I was with, a few coming past but again easing away as I wasn't willing to surge to keep up. Pete came past with a lap to go and I stuck pretty well to him, maybe as I felt my team place was at stake?

Steve 3rd, Rob 5th, Connor 18th, John 21st, then Pete and me in 38/39th.
Subconsciously maybe I was just here to get round in the team for a medal? Not a great attitude given the bus you could fit between our 4th and 5/6th counters and that Rotherham beat us for 2nd. Leeds and Rotherham had a guy each in the pack ahead that I wasn't willing to get in.

I think I ran OK and am fairly pleased, but don't feel like I left it all out there. Hopefully I'll feel more able to do this at Northerns and National (where hopefully I'll only trouble the scorers with a stellar run).

Running - Road 18:21 [1] 3.33 km (5:30 / km) +25m 5:19 / km
shoes: Mudclaw 300 'Classic' green

wd with Pete. Either he hasn't heard the story of last years trigger before or he has the patience of a saint. Anyway, next week's task...

Friday Jan 5, 2018 #

7 AM

Running - Road 30:06 intensity: (25:06 @1) + (5:00 @2) 5.69 km (5:18 / km) +67m 5:00 / km
slept:8.0 weight:75.2kg shoes: Asics Gel Contend 3 Black

Forge dam.
2-3kg heavy.
4 months lab, 4 months write-up. Yay.

Thursday Jan 4, 2018 #

9 AM

Running - Trail 42:04 intensity: (32:04 @1) + (10:00 @2) 6.45 km (6:31 / km) +265m 5:25 / km
slept:8.5 shoes: Mudclaw 300 'Classic' green

Sale Fell with added doggy disobedience.

Wednesday Jan 3, 2018 #

10 AM

Running - Trail 1:03:14 intensity: (53:14 @1) + (10:00 @2) 9.44 km (6:42 / km) +400m 5:32 / km
slept:9.5 shoes: Mudclaw 300 'Classic' green

Blake and Gavel with Han.
Blowy from Eleanor
5 PM

Running - Road 54:23 intensity: (12:00 @1) + (14:23 @2) + (20:00 @4) + (8:00 @5) 13.05 km (4:10 / km) +195m 3:53 / km
slept:1.0 shoes: Asics Gel Contend 3 Black

10T; 8x1(1); 10T
Mixture of gradients and wind directions. Felt better than I have recently which is good.

Tuesday Jan 2, 2018 #

1 PM

Running - Road 1:44:32 intensity: (1:34:32 @1) + (10:00 @2) 20.52 km (5:06 / km) +252m 4:48 / km
slept:10.0 shoes: Roclite 280 #1 Blue

Up and down Ennerdale 'with' Han (I kept running away). Not the weather to be going high and not really in the mood to be slogging about anyway. Bit of stair-rod rain and a headwind on the way back perked me up.

It's more fun coming down on a cross bike though.

Monday Jan 1, 2018 #

12 PM

Running - Trail 1:06:25 intensity: (51:25 @1) + (15:00 @2) 8.5 km (7:49 / km) +477m 6:06 / km
slept:7.5 shoes: Mudclaw 300 'Classic' green

Melbreak with Hannah.

Plans to get out for something a bit flatter in the evening, but felt wiped again.

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