Training Log Archive: MalIn the 30 days ending Nov 30, 2016:
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Tuesday Nov 29, 2016 #
Note
(rest day)
Up at 5 for a site visit in the Yorkshire Dales and just feel wiped out mainly from the weekend. Playing the listen to your body game.
Monday Nov 28, 2016 #
Running 47:00 [3] 10.2 km (4:36 / km) +30m 4:32 / km
shoes: Mizuno WR 18 II
Legs felt utterly rubbish surprised I was going so well. Any slight incline was bad though. Glutes and quads a bit wrecked. May have to juggle around my days a bit this week with a few days out on site with work
Sunday Nov 27, 2016 #
Fell running long 4:20:00 [4] 33.0 km (7:53 / km) +1280m 6:36 / km
shoes: Innov8 Xtalon 212 2016 B
Think I got the most point though I was 20mins late so lost 100. Got most of the eastern ones the had to do the long northern leg which was shit and had no chance of getting back from there in the hours. Pretty buggered at the end. One of my longest runs I think and all in terrain!
Friday Nov 25, 2016 #
Other 2:00:00 [1]
Up on the Ormsary Estate again. Going north along the track and along to the woodland in the north. Some steep hills and the woods were rank and a fight to get through
Thursday Nov 24, 2016 #
Other 4:00:00 [1]
Up in Ormsary today. Drove to the south section then had to your back to where we had reached yesterday. Awesome views of Arran, Islay, Ireland and Jura. Then a felled stretch which wasn't too bad and finished with a track stretch as the temperature dropped before switching to the car
Wednesday Nov 23, 2016 #
Other 3:30:00 [1]
Finishing off the Carse Forest section and popped over a deer fence to start the Ormsary Estate stretch. The forest was tough and thick today!
Tuesday Nov 22, 2016 #
Other 4:00:00 [1]
Fighting through Carse Forest all day with a heavy pack. Little easy going.
Tiring.
Tiring.
Monday Nov 21, 2016 #
Note
(rest day)
Tried my best to get up early enough for a run this morning but still feeling the effects of Pop Tarts.
No time after that as I was driving up to the Mull of Kintyre with work to peat probe a forest and moorland all week.
No time after that as I was driving up to the Mull of Kintyre with work to peat probe a forest and moorland all week.
Sunday Nov 20, 2016 #
Running long 1:50:00 [3] 19.5 km (5:38 / km) +400m 5:07 / km
shoes: Innov8 Xtalon 212 2016 B
Back in Rivelin with Horton, Milly, Will, the Kris Jones and Elkington.
All feeling a little worse for wear but clipping along nicely. Elkington turned at Coppice and we went up to the Secret Stone and back via the top of Wyming Brook and top path. Really miss this place.
All feeling a little worse for wear but clipping along nicely. Elkington turned at Coppice and we went up to the Secret Stone and back via the top of Wyming Brook and top path. Really miss this place.
Saturday Nov 19, 2016 #
S and C 15:00 [2]
Bits and bobs in the hotel gym to try shake off the first night of spook
Running 15:30 [3] 2.7 km (5:44 / km) +130m 4:38 / km
shoes: Mizuno WR 18 II
Up to Crookes with Willy to pick up the car
Orienteering 40:00 [3] 6.6 km (6:04 / km) +120m 5:33 / km
shoes: Innov8 Xtalon 212 2016 B
Spook relays with Bommy T.
Thursday Nov 17, 2016 #
6 AM
S and C 30:00 [1]
7 AM
S and C 20:00 [0]
Glutes and calves
6 PM
S and C 25:00 [3]
Resting the legs a feeling a bit off last night
Wednesday Nov 16, 2016 #
6 AM
S and C 10:00 [0]
Feet
5 PM
Running 1:30:00 [3] 19.05 km (4:43 / km) +75m 4:38 / km
shoes: Mizuno WR 18 II
Along the Prom and back. A few tight bits but nothing too bad
Tuesday Nov 15, 2016 #
6 AM
S and C 20:00 [0]
DOMS in my glutes/hamstrings this morning meaning training is likely to be interesting later.
Calves also tightish
Calves also tightish
6 PM
Running 33:30 [3] 6.5 km (5:09 / km) +10m 5:07 / km
shoes: Mizuno Sayonara
Lap of Wavertree before and after with some strides before the warm-down lap
Running intervals 28:00 [5] 6.0 km (4:40 / km)
shoes: Mizuno Sayonara
10*500m on the track.
Groin/hamstring was really tight all day and knew it was going to be track so was a bit unsure.
The first half were going ok, then my target switched down to 400s and so after that it just got harder and harder and the times kept slipping.
89, 91, 91, 91, 91, 91, 92, 93, 93, 94 Avg: 91
The first 7 went better than last time even with a wet and busy track. The last was slower than even the 12th last time
Thought I'd managed to stave off DOMs as a result of feeling semi decent last night but they hit hard.
Groin/hamstring was really tight all day and knew it was going to be track so was a bit unsure.
The first half were going ok, then my target switched down to 400s and so after that it just got harder and harder and the times kept slipping.
89, 91, 91, 91, 91, 91, 92, 93, 93, 94 Avg: 91
The first 7 went better than last time even with a wet and busy track. The last was slower than even the 12th last time
Thought I'd managed to stave off DOMs as a result of feeling semi decent last night but they hit hard.
S and C 6:30 [0]
Led stretching post session
Monday Nov 14, 2016 #
6 AM
S and C 31:00 [2]
4 PM
Running 48:10 [3] 10.6 km (4:33 / km) +30m 4:29 / km
shoes: Mizuno WR 18 II
Steady on the docks. Legs went through a weird stage where they were waking up but felt much better after
Sunday Nov 13, 2016 #
Orienteering warm up/down 22:50 [3] 3.5 km (6:31 / km) +160m 5:19 / km
shoes: Innov8 Xtalon 212 2016 B
Jog to the start and back from the finish with Jack. Feeling a bit tight in the legs
Orienteering 1:18:37 [4] 12.15 km (6:28 / km) +370m 5:37 / km
shoes: Innov8 Xtalon 212 2016 B
Tover Common Black.
Set off pretty well and started getting some confidence by the far end of the first loop. Then made 3 mistakes, 2 of which where the map was hard to interpret the other when just vaguely running on the long leg back with no real idea of a plan of where I was was.
Ran the next loop quite well, a few times unsure but more just to avoid another mistake. Managed to keep Tom at bay whom I thought may be motoring towards me at one point.
Was quite slow in the last section for some reason, I was hoping for sub-80 by this point which became quite easy so lost a bit of motivation really.
Nice to get out oing again, first proper race in the UK since the JK! The obvious rustiness wasn't quite as bad as feared. May do a little more over the next few months.
Set off pretty well and started getting some confidence by the far end of the first loop. Then made 3 mistakes, 2 of which where the map was hard to interpret the other when just vaguely running on the long leg back with no real idea of a plan of where I was was.
Ran the next loop quite well, a few times unsure but more just to avoid another mistake. Managed to keep Tom at bay whom I thought may be motoring towards me at one point.
Was quite slow in the last section for some reason, I was hoping for sub-80 by this point which became quite easy so lost a bit of motivation really.
Nice to get out oing again, first proper race in the UK since the JK! The obvious rustiness wasn't quite as bad as feared. May do a little more over the next few months.
Saturday Nov 12, 2016 #
Fell running warm up/down 17:20 [3] 3.0 km (5:47 / km) +50m 5:20 / km
shoes: Innov8 Xtalon 212 2016 B
Around and about before and after with Jack
Fell running race 43:23 [5] 8.0 km (5:25 / km) +550m 4:02 / km
shoes: Innov8 Xtalon 212 2016 B
Dunnerdale Fell Race 9th
Quite pleased. Proper Ambleside AC debut today so was keen to do as well as I could.
Set off strongly, eventually letting Jack past about halfway up the road followed by Pez and a few other Helm Hill. Hit the fells in about 10th/11th already way down on Chris Arthur who was comfortably clear!
Felt awful at this point, legs screaming at me all the way up Knott. Tried to keep up with Kieran Hodgson but the elastic snapped near the top. Hit the downhill and one of the guys in front was being a pansy so reeled him in and was ahead at the road crossing in 9th.
Worked my way up Stickle Pike cheering Jack, Pez and a few other on the crossover then did the same myself. Was a bit unsure of which way to go as the field in front had stretched out but caught a glimpse and then set off. Then again nearly missed the last checkpoint as I couldn't see much ahead.
On the descent I spied Josh Jardine struggling on the descent and closed the gap considerably from about a minute ahead at the top but only managed to close to 15s by the bottom.
Time wise was aright, about 90s quicker than the last time I did it
Quite pleased. Proper Ambleside AC debut today so was keen to do as well as I could.
Set off strongly, eventually letting Jack past about halfway up the road followed by Pez and a few other Helm Hill. Hit the fells in about 10th/11th already way down on Chris Arthur who was comfortably clear!
Felt awful at this point, legs screaming at me all the way up Knott. Tried to keep up with Kieran Hodgson but the elastic snapped near the top. Hit the downhill and one of the guys in front was being a pansy so reeled him in and was ahead at the road crossing in 9th.
Worked my way up Stickle Pike cheering Jack, Pez and a few other on the crossover then did the same myself. Was a bit unsure of which way to go as the field in front had stretched out but caught a glimpse and then set off. Then again nearly missed the last checkpoint as I couldn't see much ahead.
On the descent I spied Josh Jardine struggling on the descent and closed the gap considerably from about a minute ahead at the top but only managed to close to 15s by the bottom.
Time wise was aright, about 90s quicker than the last time I did it
Thursday Nov 10, 2016 #
Running 48:15 [3] 10.0 km (4:50 / km) +10m 4:48 / km
shoes: Mizuno WR 18 II
Went t'other way as it wasn't too dark when I got home. Found the canal and ran along that to Bootle and back. Threw in 10*25s strides near the end.
Very windy all of a sudden, but at least it wasn't raining
Very windy all of a sudden, but at least it wasn't raining
Wednesday Nov 9, 2016 #
S and C 30:00 [1]
Running 1:04:25 [3] 13.1 km (4:55 / km) +120m 4:42 / km
shoes: Mizuno WR 18 II
Steady hour. Got home early so ventured up to Princes Park for a lap and a bit then back through Toxteth and along the Docks as per. Leg feeling a bit crap, especially on the downhills
Nice for a bit of a change, managed to avoid the wort of the rain which was good. It goes dark too quickly though!
Nice for a bit of a change, managed to avoid the wort of the rain which was good. It goes dark too quickly though!
S and C 10:00 [0]
Calves
Tuesday Nov 8, 2016 #
Running warm up/down 41:00 [3] 8.2 km (5:00 / km) +75m 4:47 / km
shoes: Mizuno Sayonara
Out to Childwall from Wavertree before then back after, stomach feeling a bit dodge
Running hills 27:15 [5] 6.55 km (4:10 / km) +120m 3:49 / km
shoes: Mizuno Sayonara
6*3min hill loops
Fucking freezing and raining. Did the entire session with gloves on which is unlike me but it wasn't as bad as I feared on arriving at the stadium.
Had a feeling it would be hills at about lunchtime today and so it proved.
Ran 820-790m so more consistent than last time (given the blow out on the last lap). Felt pretty awful on the first two where my legs were very much feeling the weekend and was feeling quite crampy due to the cold but got through them all
Fucking freezing and raining. Did the entire session with gloves on which is unlike me but it wasn't as bad as I feared on arriving at the stadium.
Had a feeling it would be hills at about lunchtime today and so it proved.
Ran 820-790m so more consistent than last time (given the blow out on the last lap). Felt pretty awful on the first two where my legs were very much feeling the weekend and was feeling quite crampy due to the cold but got through them all
S and C 10:00 [0]
Feet
Monday Nov 7, 2016 #
S and C 30:00 [3]
Core
S and C 20:00 [0]
Rolling the glutes and calves. Sore/stiff/achey from yesterday
Running 48:30 [3] 10.0 km (4:51 / km) +40m 4:45 / km
shoes: Mizuno WR 18 II
Went for a few beers after work with Graham and felt rather drunk so decided to get out despite the cold and yesterday and just go on feel not looking at the watch. Felt queasy after about 4km so had to stop briefly but it passed and managed to run my tipsyness out.
Sunday Nov 6, 2016 #
Fell running race 2:48:15 [4] 23.45 km (7:10 / km) +710m 6:14 / km
shoes: Innov8 Xtalon 212 2016 B
Peak Raid on Bleaklow
Woke up in remarkably good fettle after yesterday bar stiff-ish calves.
Set off up the hill in light snow flurries and was slightly disappointed by how good the visibility was. Ticked off the first few uneventfully and made my over to Shelf Moor, turned to the next and could see thick clouds and dreich weather approaching. Hit the control ok which was good as it could have ben a bit tricky then back on myself toward Snake Inn. At the next turn north it start snowing this got heavier and heavier which made progress up towards Bleaklow Stones pretty minging. Was joined at this point by Phil V who just appeared behind me quite unexpectedly. We took different routes through the mist and groughs over to Near Black Clough but regrouped in time for me to absolutely nail the control much to his surprise! Ran over Bleaklow Head and hit the control ok but got a bit dragged offline by Phil. Then was far to hesitant to the next and dropped a lot of time. Caught him back up and overtook him on a better route choice to the next despite beginning to struggle physically as I hadn't eaten or drank for two hours. Ticked off the next few and ran in to Glossop after making a small mistake comfortably under the 3hour limit.
I am sore! But will have to go back sometime as it was really good up there!
Woke up in remarkably good fettle after yesterday bar stiff-ish calves.
Set off up the hill in light snow flurries and was slightly disappointed by how good the visibility was. Ticked off the first few uneventfully and made my over to Shelf Moor, turned to the next and could see thick clouds and dreich weather approaching. Hit the control ok which was good as it could have ben a bit tricky then back on myself toward Snake Inn. At the next turn north it start snowing this got heavier and heavier which made progress up towards Bleaklow Stones pretty minging. Was joined at this point by Phil V who just appeared behind me quite unexpectedly. We took different routes through the mist and groughs over to Near Black Clough but regrouped in time for me to absolutely nail the control much to his surprise! Ran over Bleaklow Head and hit the control ok but got a bit dragged offline by Phil. Then was far to hesitant to the next and dropped a lot of time. Caught him back up and overtook him on a better route choice to the next despite beginning to struggle physically as I hadn't eaten or drank for two hours. Ticked off the next few and ran in to Glossop after making a small mistake comfortably under the 3hour limit.
I am sore! But will have to go back sometime as it was really good up there!
Saturday Nov 5, 2016 #
Fell running long 2:46:45 [3] 17.1 km (9:45 / km) +1060m 7:27 / km
shoes: Innov8 Xtalon 212 2016 B
The classic Snowdon Horseshoe
Never really done Snowdonia before (as I don't really count the FRAs) so I had to get out to do the biggie first. Parked below Pen y Pas where it was free and was greeted with hail so put on another thermal. Trotted up to the bottom of the Pyg track and on to Bwlch y Moch. Scrambled my way up Crib Goch,taking numerous wrong turns but reaching the top ok. At this point a white snow-clad Snowdon revealed itself beyond the ridge. I had been warned about the ridge before but dismissed it out of hand assuming it to be similar to Striding/Sharp Edges....it really was quite a big drop! The gusty winds made it feel quite precarious and again had problems following the paths as I'm a numpty.
On to Crib y Ddygsl and more of the same which again I hadn't expected but it was more scrambling fun. More path finding issues but this time with the gusty wind there was rime ice about. After that fairly standard, it was nice being up on top of a mountain again in 'winter' conditions.
Snowdon came and passed then dropped down some sketchy not really there path reaching the proper path below and continued on to Y Lliwedd.
Had a pretty lush day al in all. Its not the lakes, but I guess it'll make do for a change!
Never really done Snowdonia before (as I don't really count the FRAs) so I had to get out to do the biggie first. Parked below Pen y Pas where it was free and was greeted with hail so put on another thermal. Trotted up to the bottom of the Pyg track and on to Bwlch y Moch. Scrambled my way up Crib Goch,taking numerous wrong turns but reaching the top ok. At this point a white snow-clad Snowdon revealed itself beyond the ridge. I had been warned about the ridge before but dismissed it out of hand assuming it to be similar to Striding/Sharp Edges....it really was quite a big drop! The gusty winds made it feel quite precarious and again had problems following the paths as I'm a numpty.
On to Crib y Ddygsl and more of the same which again I hadn't expected but it was more scrambling fun. More path finding issues but this time with the gusty wind there was rime ice about. After that fairly standard, it was nice being up on top of a mountain again in 'winter' conditions.
Snowdon came and passed then dropped down some sketchy not really there path reaching the proper path below and continued on to Y Lliwedd.
Had a pretty lush day al in all. Its not the lakes, but I guess it'll make do for a change!
S and C (3000) 30:00 [1]
Yoga
Friday Nov 4, 2016 #
Note
(rest day)
Was planning on getting out from where I was camping overnight near Dolgarrog but the weather was pretty minging from the moment I arrived till the moment I woke up pretty much. Almost went home in the morning it was so grim overnight
Thursday Nov 3, 2016 #
Running warm up/down 34:00 [3] 6.79 km (5:00 / km) +40m 4:52 / km
shoes: Mizuno Sayonara
Down to the docks
Back from Otterspool Promenade
Back from Otterspool Promenade
Running tempo 16:54 [4] 4.51 km (3:45 / km) +10m 3:42 / km
shoes: Mizuno Sayonara
Tempo along the docks in the rain. Lots of surface changes and slippy section, felt very comfortable but not sure I could have gone much quicker
Wednesday Nov 2, 2016 #
Running long 1:30:35 [3] 18.25 km (4:58 / km) +80m 4:51 / km
shoes: Mizuno WR 18 II
Along the promenade again. Feeling pretty good, nice evening
S and C 10:00 [0]
Rolling the feet
Tuesday Nov 1, 2016 #
S and C 30:00 [1]
Running intervals 34:10 [5] 7.2 km (4:45 / km)
shoes: Mizuno Sayonara
12*500m(90s) on the track
First one in 89s then the rest at 91-93s. It felt hard and was off the back of the group by halfway on each rep. Did it all though and we were rewarded with a firework display just after finishing the last effort.
I thought it would be worse, I don't feel like I can run much quicker but don't feel broken afterwards...hmmmm?
First one in 89s then the rest at 91-93s. It felt hard and was off the back of the group by halfway on each rep. Did it all though and we were rewarded with a firework display just after finishing the last effort.
I thought it would be worse, I don't feel like I can run much quicker but don't feel broken afterwards...hmmmm?
Running warm up/down 44:50 [3] 7.25 km (6:11 / km) +30m 6:04 / km
shoes: Mizuno Sayonara
Steady around Wavertree before and after again
Some drills and strides beforehand and some stretching afterwards
Some drills and strides beforehand and some stretching afterwards