Training Log Archive: MalIn the 31 days ending Jan 31, 2018:
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Wednesday Jan 31, 2018 #
Running 30:00 [3] 6.7 km (4:29 / km) +35m 4:22 / km
shoes: Mizuno Sayonara 2
Running 1:04:00 [3] 13.2 km (4:51 / km) +30m 4:48 / km
shoes: Salomon S-lab Sonic
Ran from Salford Quays out to Stretford Meadows on the canal then on to Urmston. Got there a while before the train so ran on towards the next station which thoroughly disorientated me.
Feeling pretty decent and it went pretty quick having a good chat. Got slowed down in slippy mud. Enjoyed.
Running 6:05 [3] 1.45 km (4:12 / km) +5m 4:07 / km
shoes: Salomon S-lab Sonic
Biggest month ever - 448km!
Tuesday Jan 30, 2018 #
Fell running 1:03:30 [3] 11.54 km (5:30 / km) +455m 4:36 / km
weight:81.5kg shoes: Innov8 Xtalon 2017 #2
Changed up my site visits to finish at Horton-in-Riblesdale. Went up the snout and back via the Hull Pot path. Mist ripping across the ridge on the steep bit which was pretty cool. Looped around a bit at the bottom as felt ok.
Running 28:58 [3] 6.0 km (4:50 / km) +40m 4:40 / km
shoes: Mizuno WR19
Standard need to drink and sleep more I think.
Note: Definitely sleep, had a 20min nap afterwards
Monday Jan 29, 2018 #
Running 29:00 [3] 6.25 km (4:38 / km) +35m 4:31 / km
shoes: Mizuno WR19
Running 9:00 [1] 1.5 km (6:00 / km)
Running 49:20 [3] 10.3 km (4:47 / km) +100m 4:34 / km
shoes: Mizuno Sayonara 2
Running (Strides) 6:00 [4] 1.4 km (4:17 / km) +5m 4:13 / km
shoes: Mizuno Sayonara 2
Sunday Jan 28, 2018 #
Orienteering warm up/down 41:33 [3] 7.26 km (5:43 / km) +160m 5:09 / km
shoes: VJ Bold 2017
Jog back in the showers with a down and up back via the start.
Orienteering race 1:05:19 [5] 10.39 km (6:17 / km) +310m 5:28 / km
shoes: VJ Bold 2017
Felt a bit meh about this after a shitty nights sleep but left albeit slightly later than planned.
Set off decently, took a little while to get in to the map and moving as my legs were feeling yesterday a bit but found I wasn't really slowing down and was hitting the controls pretty well. Took a little time leaving #9 to work out how best to tackle the long leg and pretty happy with it, took about 2mins out of Nayth. Had a bit of a wobble in the section around 12-15 where the deep heather was just throwing my direction but ok after that. Got another good line on the 2nd long leg back over to #19 and finished feeling pretty tired but still decent.
Good weekend although legs feeling it now.
Saturday Jan 27, 2018 #
Running warm up/down 25:40 [3] 5.5 km (4:40 / km) +10m 4:37 / km
shoes: Salomon S-lab Sonic
Stomach not in a good way on the way home.
Running tempo 16:54 [5] 5.0 km (3:23 / km) +30m 3:17 / km
shoes: Salomon S-lab Sonic
I've lived here over a year and never bothered so decided to have a crack. Felt I was in decent shape given the last one I did in the lakes so was hoping for sub17. Set off hard and went through the first 2km in 3:10s but the hills then started to shave a few seconds off here and there. Pretty happy though first time sub17 for a good few years I think. Can say I'm back in shape now.
Running 26:45 [3] 6.0 km (4:28 / km) +25m 4:22 / km
shoes: Mizuno Sayonara 2
Friday Jan 26, 2018 #
Running 1:11:45 [3] 16.3 km (4:24 / km) +50m 4:20 / km
shoes: Salomon S-lab Sonic
Thursday Jan 25, 2018 #
Note
(rest day)
Shoulders in pieces from running with a rucksack yesterday!
Wednesday Jan 24, 2018 #
Running 40:45 [3] 8.1 km (5:02 / km) +30m 4:56 / km
weight:81kg shoes: Innov8 flite 235
Running 46:46 [3] 10.0 km (4:41 / km) +15m 4:39 / km
shoes: Salomon S-lab Sonic
Then back to finish at the Climbing Hangar.
Feeling better than AM.
Rock Climbing 1:30:00 [2]
It's been a month, it felt like it. Tired very quickly and didn't get much done after a promising start
Running 21:34 [3] 4.52 km (4:46 / km) +10m 4:43 / km
shoes: Salomon S-lab Sonic
Foot feeling a bit gripey between 2/3 and 3/4 toes on R foot. Need to remember to roll the crap out of it tomorrow.
Tuesday Jan 23, 2018 #
Running 14:35 [3] 3.2 km (4:33 / km) +5m 4:31 / km
shoes: Mizuno WR19
Running 1:08:30 [3] 16.03 km (4:16 / km) +110m 4:08 / km
shoes: Salomon S-lab Sonic
Managed to switch off for a bit which was nice and ended up in Gateacre which is less so. Back via Woolton road to Wavertree.
Felt alright and moving along at a nice clip. Although less good than last Tuesday.
Monday Jan 22, 2018 #
Running 47:30 [3] 11.25 km (4:13 / km) +50m 4:08 / km
shoes: Innov8 flite 235
Running 23:35 [3] 5.45 km (4:20 / km) +25m 4:14 / km
shoes: Salomon S-lab Sonic
Sunday Jan 21, 2018 #
Running 40:12 [3] 8.5 km (4:44 / km) +30m 4:39 / km
shoes: Salomon S-lab Sonic
Saturday Jan 20, 2018 #
Note
(rest day)
Running 41:20 [3] 8.5 km (4:52 / km) +25m 4:48 / km
shoes: Mizuno WR19
Thursday Jan 18, 2018 #
Note
(rest day)
Wednesday Jan 17, 2018 #
Running 55:00 [3] 11.03 km (4:59 / km) +125m 4:43 / km
shoes: Mizuno Sayonara 2
Running 22:20 [3] 5.15 km (4:20 / km) +15m 4:16 / km
shoes: Salomon S-lab Sonic
Tuesday Jan 16, 2018 #
Running 19:10 [3] 4.0 km (4:48 / km) +25m 4:39 / km
shoes: Mizuno Sayonara 2
Running 10:00 [3] 2.04 km (4:54 / km) +10m 4:47 / km
shoes: Salomon S-lab Sonic
Running 1:03:55 [3] 14.6 km (4:23 / km) +60m 4:17 / km
weight:80.6kg shoes: Salomon S-lab Sonic
What was forecast and an relaxed run due to it being a bit slippy. Wanted to move a bit faster as it was chilly so hung around for 6 km waiting to see if anyone was wanting to speed up. Steve came to the front and picked it up a bit but got a bit impatient and bored so just sped up for a few km. Felt pretty damn amazing to be honest think I'm getting back in to shape eventually and weight is getting there.
Easy-to-steady
Running (Strides) 6:00 [3] 1.41 km (4:15 / km) +25m 3:55 / km
shoes: Salomon S-lab Sonic
Monday Jan 15, 2018 #
Running 28:05 [3] 6.4 km (4:23 / km) +45m 4:14 / km
shoes: Innov8 flite 235
Feeling a bit tired in the legs but ok after loads of sleep this weekend. Did an extra lap of the cricket pitch.
Running (Strides) 6:00 [3] 1.4 km (4:17 / km) +5m 4:13 / km
shoes: Innov8 flite 235
Running 51:30 [3] 10.73 km (4:48 / km) +140m 4:30 / km
shoes: Mizuno Sayonara 2
The dam overflow looked pretty cool given the gusty wind. Glad I wasn't up much higher though.
Sunday Jan 14, 2018 #
Running 1:16:35 [2] 16.0 km (4:47 / km) +90m 4:39 / km
shoes: Salomon S-lab Sonic
Saturday Jan 13, 2018 #
Running 1:13:00 [3] 16.0 km (4:34 / km) +40m 4:30 / km
shoes: Salomon S-lab Sonic
Orienteering warm up/down 7:10 [3] 1.0 km (7:10 / km) +25m 6:22 / km
shoes: VJ Bold 2017
Orienteering 45:30 [4] 5.2 km (8:45 / km) +80m 8:08 / km
shoes: VJ Bold 2017
Ballsed up #1 pretty badly put it down to bad prep as I spent ages trying to find my spare headtorch to no avail. Relocated in from #7. Little bit offline at time but going OK after that. Ended up in a load of unmapped first trees to #6 which was a bit odd. And drifted on #10.
Friday Jan 12, 2018 #
Running tempo 1:00:00 [4] 16.06 km (3:44 / km) +50m 3:41 / km
shoes: Salomon S-lab Sonic
'Raz' on the Solway Plains. This felt good for 50mins then progressively harder mentally. Felt good though.
Didn't stop off en route as didn't feel up for a mountain run, pretty glad as I completely crashed on arrival having an hours nap.
Running 19:47 [3] 4.2 km (4:43 / km) +10m 4:39 / km
shoes: Salomon S-lab Sonic
Thursday Jan 11, 2018 #
Running 30:00 [3] 6.8 km (4:25 / km) +25m 4:20 / km
shoes: Salomon S-lab Sonic
Running 46:05 [3] 9.0 km (5:07 / km) +55m 4:58 / km
shoes: Innov8 Xtalon 2017 #2
Found two orienteering kites... I'm obviously so good I don't need a map? Couldn't find the start though otherwise would have probably had a go.
The army seemed quite active nearby so was unsure I was meant to be there.
Wednesday Jan 10, 2018 #
Note
(rest day)
Tuesday Jan 9, 2018 #
Running 1:01:00 [3] 12.0 km (5:05 / km) +40m 5:00 / km
shoes: Salomon S-lab Sonic
Running (Strides) 6:00 [4] 1.4 km (4:17 / km)
shoes: Salomon S-lab Sonic
Running 24:44 [3] 5.8 km (4:16 / km) +15m 4:13 / km
shoes: Salomon S-lab Sonic
Bit of a slow plod after strides
Monday Jan 8, 2018 #
Running 29:05 [3] 6.1 km (4:46 / km) +50m 4:35 / km
slept:8.0 shoes: Innov8 flite 235
Easier week this week.
Running 20:30 [3] 4.6 km (4:27 / km) +20m 4:22 / km
shoes: Innov8 flite 235
Sunday Jan 7, 2018 #
Fell running race 28:34 [5] 7.35 km (3:53 / km) +190m 3:27 / km
shoes: Innov8 212 2017 #3
It was fast! Tried to hold back for a change slightly and ended up trailing Tom Addison, Mike Barron and John Rylance up the first climb. Got past John, Tom and Duncan on the flatter section catching on to the back of Mike but bringing Pez with me.
We pulled away from the group behind although were ~50m behind JackW, James Hall, Josh Jardine, Mike Ainsworth and a Horwich guy a bit further ahead. Josh came back to my group across the top and overtook him on the long descent. Wasn't too far from the back of Jack and spied him slowing a bit. But slowed down equally very shortly afterwards. Pez came past on the 3rd climb and felt like Mike was closing. Got back past Pez on the short descent and was trying to hang in close behind on the last climb. We all cut the corner, Pez and Mike more than I but managed to stay ahead of Mike just then tried to stride out and catch Pez but he was just too strong.
Good fun and good race, looking forward to racing in Green and Navy again this year. The team is looking very strong on paper!
Fell running warm up/down 1:01:00 [3] 10.25 km (5:57 / km) +140m 5:34 / km
shoes: Innov8 212 2017 #3
Jog back up to the Mushroom afterwards with Jack and Duncan where Duncan peeled back off then Jack and I ran along the ridge to the church and dropped back to Prizet.
Awesome clear sunny day with good views to the lakes proper and south over the Lyth valley and Morecambe Bay.
Saturday Jan 6, 2018 #
Running 17:59 [5] 5.0 km (3:36 / km) +40m 3:27 / km
shoes: Salomon S-lab Sonic
Parkrun tourist with Toms bday weekend. Tom and I went off fast and were marking eachother on the first lap. Tom pulled away on the up but got back ahead on the down. He closed back up on the hill on the 2nd lap bit slowly eased away throughout the remaining laps. Finished 10s ahead. Good morning.
Running warm up/down 14:00 [3] 2.5 km (5:36 / km) +20m 5:23 / km
shoes: Salomon S-lab Sonic
After with Lizzie till my stomach decided to die.
Running 40:00 [3] 8.7 km (4:36 / km) +130m 4:17 / km
shoes: Salomon S-lab Sonic
Chilly chilly chilly
Friday Jan 5, 2018 #
Running 1:13:35 [3] 16.0 km (4:36 / km) +180m 4:21 / km
shoes: Salomon S-lab Sonic
No real plan other than getting out, found a cycle path at Cartmel so just changed to autopilot and really enjoyed it.
Felt surprisingly good despite feeling sleepy and eating a tonne the last two days.
Running warm up/down 2:00 [3] 0.35 km (5:43 / km) +15m 4:42 / km
shoes: Salomon S-lab Sonic
Thursday Jan 4, 2018 #
Note
(rest day)
Wednesday Jan 3, 2018 #
Running 31:35 [3] 6.0 km (5:16 / km) +100m 4:52 / km
shoes: Mizuno Sayonara 2
Lap of Whickham before work
Fell running 1:08:50 [2] 12.1 km (5:41 / km) +260m 5:08 / km
shoes: Innov8 Xtalon 2017 #2
S and C 30:00 [1]
Tuesday Jan 2, 2018 #
Running tempo 54:45 [4] 13.0 km (4:13 / km) +120m 4:02 / km
shoes: Mizuno Sayonara 2
What was almost a perfect progression run bar 1km on the way back where I got slightly spooked by a gate opening for me in the wind after seeing some eyes reflecting back at me from the trees.
Good training and nice to get out under a rather full moon.
Running 16:00 [2] 3.0 km (5:20 / km) +35m 5:02 / km
shoes: Mizuno Sayonara 2
Feeling ok
Monday Jan 1, 2018 #
Fell running race 33:08 [5] 7.75 km (4:17 / km) +250m 3:41 / km
shoes: Innov8 212 2017 #3
Ran this a few years so thought I'd use it to see where I was in comparison.
Went out hard but was waiting for Harry Holmes to come past then a few more also sneaked past so ended up in about 10th at the end of the road. Kept working on to the climb and gradually overtook people including Will Robson so ended up in 6th by the tops. Ran hard off the top and caught the pair in front overtook one of the on the descent but then on the flatter road he came back past then cruised away in to the distance up a steady road climb. Looked behind and was clear so didn't quite attack it as much as I should have. Was still pushing quite hard though as only thought to check for trains at the level crossing after I'd crossed.
The finish was also a lot sooner than last time I ran so a "pb" by ~1min but the same pace as last time 4:18/km vs 4:17/km this time. Think I was quite fit then so hopefully a good sign especially with all the miles recently.
Fell running warm up/down 1:06:00 [3] 11.25 km (5:52 / km) +225m 5:20 / km
shoes: Innov8 212 2017 #3
Decided it would be good to go up Roseberry Topping afterwards. Legs still felt alright actually so maybe I didn't push hard enough?
S and C 25:00 [1]