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Training Log Archive: Mal

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m	load
Fell running	8	16:54:02	88.2	(11:30)	141.95	(7:09)	5563	780.2
Running	15	11:17:35	79.59	(8:31)	128.09	(5:17)	2473	567.1
S and C	7	6:21:30	3.73		6.0		20	205.2
Orienteering	1	1:10:00	6.4	(10:56)	10.3	(6:48)	260	63.0
Other	1	1:00:00						48.0
Total	24	36:43:07	177.92		286.34		8316	1663.5
[1-5]	24	34:38:07

7:43

0:00

» now

Saturday Nov 30, 2013 #

Running 29:55 [3] 6.45 km (4:38 / km) +100m 4:18 / km
shoes: Brooks Glycerin 11

Easy jog with 8*25s strides thrown in legs felt better than last night but stomach still reeling

Friday Nov 29, 2013 #

Running 18:52 [3] 3.6 km (5:14 / km) +50m 4:54 / km
shoes: Brooks Glycerin 11

Up to Crookes and down to the bottom of heroes
Back afterwards just from the top

Running hills 29:17 [4] 5.1 km (5:45 / km) +372m 4:12 / km
shoes: Brooks Glycerin 11

3*Heroes feeling particularly vile.
5:48
6:23
6:22
Set off too fast on the first one. Have felt knackered all week and this wasn't any different took me a while to drag myself out. Pleased I did although the session wasn't that good. Legs felt strangely disconnected on the way there

Tuesday Nov 26, 2013 #

Running 58:45 [3] 12.1 km (4:51 / km) +25m 4:48 / km
shoes: Brooks Glycerin 11

Harriers
Over to the business park and back then a little loop afterwards

Running 16:00 [4] 4.0 km (4:00 / km)
shoes: Brooks Glycerin 11

Noone was doing a session tonight and didnt feel overly good still from the football at the weekend so did a fairly easy session:
5*25s(35s)
2*1.35km in 4:44 and 4:39 (3:31mins/km and 2:26mins/km)
Reasonably pleased although would like to be running quicker

Monday Nov 25, 2013 #

Note
(rest day)

Very very fragile and sore from SPOOK weekend mainly the football I think and thought it best to have a day of to recover properly. Muscle pain will hopefully go soon

Sunday Nov 24, 2013 #

Other (Football) 1:00:00 [3]
shoes: Inov-8 X-talon 212 2013B

Spook Football

Saturday Nov 23, 2013 #

Orienteering 1:10:00 [4] 10.3 km (6:48 / km) +260m 6:02 / km
shoes: Inov-8 X-talon 212 2013B

Spook Relays with Jonesy.
Was navigating decently, struggled the first time through the boulders after catching up Abrams and Wil fairly quickly. Second lap messed up one control but was a lot quicker. Last loop head-to-head with Nails, little scrappy as was trying harder which cost us 2nd by a few second but pleased considering I haven't o-ed properly since SHI's going to have to get more practice in before BUCs I feel

Friday Nov 22, 2013 #

Running 58:20 [3] 7.2 km (8:06 / km) +190m 7:09 / km

Easy jaunt in the peaks with Sadler nice catch up

Thursday Nov 21, 2013 #

Running warm up/down 22:30 [3] 4.0 km (5:38 / km) +65m 5:12 / km
shoes: Brooks Glycerin 11

Down to Endcliffe park and back via Endcliffe village with TomH and the Elk

Running intervals 40:00 [5] 9.3 km (4:18 / km) +50m 4:11 / km
shoes: X Talon 190's

10*3mins(1min)
Had initially planned to do 15 as a Foxdahl but decided against it as I set off a bit quicker than I should. Horton and MattE turned up but I planned to do a different session. Feeling pretty good again but lonely running round the loop by myself pretty much as Willy and the gang bailed to the hills. Had planned to do a different session.
0.82km
0.82
0.79
0.80
0.78
0.77
0.78
0.80
0.79
0.81

Wednesday Nov 20, 2013 #

Running 46:00 [3] 8.1 km (5:41 / km) +260m 4:54 / km
shoes: Inov-8 X-talon 212 2013B

Accellerate headtorch run....nice and easy enjoyed. Nice path up to Bamford edge Cuthroat bridge and up to Derwent Edge

Tuesday Nov 19, 2013 #

Running 18:25 [3] 3.21 km (5:44 / km) +46m 5:21 / km
shoes: Brooks Glycerin 11

Down to Tims and back via Weston Park

Running hills 31:04 [5] 7.4 km (4:12 / km) +260m 3:34 / km
shoes: Brooks Glycerin 11

Springvale Spirals
Wasn't sure how I'd do after the weekend, was meant to set off with Mindy but he was his usual dopey self so missed it. Was holding on behind Will Boothman up the first two but then he disappeared. At about halfway I heard a loud slapping which turned out to be Kris catching up. And kept seeing Willy, Millar and Crickmore at the top of each climb. Pleased with it considering and a nice leg spinner

Monday Nov 18, 2013 #

Running 13:00 [3] 2.0 km (6:30 / km) +40m 5:55 / km
shoes: Brooks Glycerin 11

Usual

S and C (Circuits) 44:00 [3]
shoes: Brooks Glycerin 11

S and C (Drills) 50:00 [3] 2.4 km (20:50 / km) +10m 20:24 / km
shoes: Brooks Glycerin 11

Led by Rach, another good session buut quads very tired. Glad its an easy week now

Sunday Nov 17, 2013 #

Running 31:41 [2] 5.71 km (5:33 / km) +160m 4:52 / km
shoes: Brooks Glycerin 11

Standard recovery loop with Wright and Millar

Saturday Nov 16, 2013 #

Fell running long 7:43:00 [2] 45.0 km (10:17 / km) +3160m 7:37 / km
shoes: Inov-8 X-talons 212 2013

Reccying Dunmail to Keswick of the BG for Tim (a guy Jacks knows)
Dunmail to Blencathra was done in the light with Calva and Skiddaw done in the dark. Somehow managed to pick up the right traverses even though I'd never done those legs before. Was a really good day out but pretty tough, weather was fine in the main bar Helvellyn and Skiddaw were foggy which made nav across the top nigh on impossible

Thursday Nov 14, 2013 #

Fell running long 2:02:00 [3] 22.0 km (5:33 / km) +495m 4:59 / km
shoes: Inov-8 X-talons 212 2013

Head torch run with mountaineering, although McCann had other ideas and blew apart the group. From the top of Porter half turned round, I think we went too fast for them, and half went over to Fox House. But I took Alex up the Plummet and then over to Stanage pole and around the non-road side of the Dams and then alon the conduit to get a bus back.
Alex was still running a little faster than I'd have liked oh well

Wednesday Nov 13, 2013 #

S and C (Flexibility) 30:00 [0]

Fell running 1:40:00 [3] 16.9 km (5:55 / km) +380m 5:19 / km
shoes: Inov-8 X-talons 212 2013

Out to the 2nd photo shoot site then along to Wyming Brook with Jonny down and back up to the pinnacle again. Then back up coppice and home a long Manchester stomach complaining horrendously in Broomhill

Tuesday Nov 12, 2013 #

S and C (Flexibility) 30:00 [0]

Running warm up/down 25:00 [3] 4.5 km (5:33 / km) +65m 5:11 / km
shoes: Brooks Glycerin 11

Down to Endcliffe very late with Wright, stomach not feeling great
Back up with Tom H and Jonny

Running 32:00 [5] 7.15 km (4:29 / km) +55m 4:19 / km
shoes: X Talon 190's

Intervals in Endcliffe
5mins, 3*1min 5mins 3*1min 5mins

1.45km
320m, 300m, 310m
1.43km
260m (?), 310m, 310m
1.43km

Pretty plesaed with the 5mins and enjoyed the session as a whole. Horton, Crickmore and Bertie were pushing the pace on just a little faster than me and eventually dropping me. Despite some drills DOMS my legs actually felt really good, best since the OMM

Monday Nov 11, 2013 #

Running 28:55 [3] 5.71 km (5:04 / km) +160m 4:27 / km
shoes: Brooks Glycerin 11

Morning loop with Crickmore, feeling a bit sore and very tight calves from yesterday

Running 12:15 [3] 2.0 km (6:08 / km) +40m 5:34 / km
shoes: Brooks Glycerin 11

Usual

S and C (Circuits) 42:00 [3]
shoes: Brooks Glycerin 11

S and C (Drills) 54:00 [3] 2.2 km (24:33 / km) +10m 24:00 / km
shoes: Brooks Glycerin 11

Drills led by Rach....
ShUOC is changing, there were as girls as boys today.

Sunday Nov 10, 2013 #

Fell running race 47:23 [5] 11.5 km (4:07 / km) +290m 3:40 / km
(injured) shoes: X Talon 190's

Leg It Round Lathkill 3rd Winner: Tom Saville 46:01

Set off at the front (as per usual) with Jimmy and the Chunderdragon. Down to the dale and along the bottom was feeling quite strong but once a roadie had caught up Jimmy went away and I eased back a little as I knew how steep the climb was. Caught and overtook him back and was in a comfortable 2nd across the field maybe even gaining slightly. Small error from Jimmy at a badly taped style let me catc back up but he put in a sprint to gap me again. On the road he gapped me a little more and the roadie started to gain once more. Then down towards the farm Tom had gone and it was about keeping second but then I over gunned it in the farmyard and stacked in possibly the worst place I possibly could have on this route! Covered in "mud" head to toe! The roadie overtook me once more and it took me a while to get going again. Along the bottom I was trying to hold on to him and not lose too much time as I thought I could catch him back up again on the final climb back up to the pub although he had just a big enough gap and held on by 5s.

Pretty pleased with it as I'm 4mins quicker than two years ago, though reckon I could have been 30s quicker at least if I hadn't stacked it

C • Jimmy 3

Fell running warm up/down 7:00 [3] 1.0 km (7:00 / km) +20m 6:22 / km
shoes: X Talon 190's

Jogging around before...legs didn't feel too great so tried not to do too much
Didn't get a chance to warm-down as I thought my time would be better spent getting hosed down!

Saturday Nov 9, 2013 #

Fell running 30:00 [3] 5.0 km (6:00 / km) +200m 5:00 / km
shoes: Inov-8 X-talon 212 2013B

On Curbar testing out a potential route for next year with Crickmore

Note

Foot has been feeling a bit less aggravated recently which is good, although I'm still going to try to keep off road as much as possible

Friday Nov 8, 2013 #

Fell running 1:22:15 [3] 14.2 km (5:48 / km) +320m 5:12 / km
shoes: Inov-8 X-talons 212 2013

Pre-breakfast loop with Wright, Saville and Willy for a bit. A bit longer than I wanted but a nice morning to get out. Along Manchester on to top path till the dams, then down and up to the pinnacle (Rivelin landmark ticked off) down to the water plant and back up Coppice then Manchester again

Thursday Nov 7, 2013 #

Fell running warm up/down 33:11 [3] 5.2 km (6:23 / km) +128m 5:41 / km
shoes: Inov-8 X-talon 212 2013B

Out from the car across Blacka Moor via the Trig with Wright then off to find a decent hill.
Back afterwards partly in terrain

Despite the really sunny weather it was freezing. Wishing I'd taken a thermal

Fell running hills 29:13 [5] 4.44 km (6:35 / km) +270m 5:03 / km
shoes: Inov-8 X-talon 212 2013B

2 sets of 4 on a hill on Blacka Moor with Wright
Took the downhills easy on the first set and then harder on the second after I realised what sort of hill it was
First set 10:37
Second set 10:37

Wednesday Nov 6, 2013 #

S and C (Flexibility) 30:00 [0]

Still incredibly sore from circuits

Running 29:45 [2] 5.71 km (5:13 / km) +160m 4:34 / km
shoes: Brooks Glycerin 11

Standard Morning loop with Wright

Fell running long 1:40:00 [3] 16.71 km (5:59 / km) +300m 5:29 / km
shoes: X Talon 190's

Got some new shoes today so wanted to test them out...thoroughly.
Up Porter Brook with the ShUOC run to Burbage mines for the photo shoot. Then struck out by myself afterwards over Rud Hill in the mist. Got a bit lost and got stuck in a farmyard but worked out where I was soon enough. Down top path which was epic in the dark although did start to get pretty tired towards the end. Walked back from Manchester road pretty much as I didn't want to aggravate my foot/ruin my shoes. Haven't really felt as tired as I did on a midweek training run before

Tuesday Nov 5, 2013 #

S and C (Flexibility) 35:00 [0]

Circuits has hurt me

Running 30:00 [3] 5.05 km (5:56 / km) +70m 5:33 / km
shoes: Brooks Glycerin 11

Down to Endcliffe and back via Goodwin

Running intervals 30:00 [5] 6.6 km (4:33 / km) +50m 4:23 / km
shoes: Inov-8 X-talon 212 2013B

ShUOC Intervals.....Headtorch-y and muddy
10/3/6/2/4/1/2/2
10mins - 2.70km (3:42min/km)
6mins - 1.65km (3:38min/km)
4mins - 1.06km (3:46min/km)
2min - 0.56km (3:34min/km)

Willy and Tom were getting away from me quite a bit.

Monday Nov 4, 2013 #

Running 23:35 [3] 4.85 km (4:52 / km) +65m 4:33 / km
shoes: Brooks Glycerin 11

Standard lake loop....first frost of the year for me and the sun was far too bright

Running warm up/down 15:40 [3] 2.0 km (7:50 / km) +40m 7:07 / km
shoes: Brooks Glycerin 11

Standard monday evening antics

S and C (Circuits) 41:30 [3]
shoes: Brooks Glycerin 11

Feeling hard for some reason

C • Feeling hard? 4

S and C (Drills) 25:00 [3] 1.4 km (17:51 / km)
shoes: Brooks Glycerin 11

Drills led by Jonny....

Sunday Nov 3, 2013 #

Event: Regional Middle Distance Event

Running 36:36 [3] 6.35 km (5:46 / km) +150m 5:09 / km
shoes: Inov-8 X-talon 212 2013B

Been home for a few days but back in Sheffield tomorrow so had to get my pilgrimage in at least once.
Lake loop in reverse (23:50) plus a skirmish out to the trig to watch some fireworks and test out the headtorch I won. Quick fiddle with the headstrap and it is pretty good....forgot it was on my head really.

Foot has been playing up again a bit recently in exactly the same manner as 2years ago. Came on in the week before the OMM a bit but again its fine off road....something I have to manage with my training in the next few months as I feel a lot of icing/ibuprofen gel and off road running may be required

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