Training Log Archive: MalIn the 31 days ending Jan 31, 2022:
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Monday Jan 31, 2022 #
Running (Lydiard Hills) 58:49 11.63 km (5:03 / km) +63m 4:55 / km
ahr:137 max:165 shoes: Nike Infinity React Blue 2020
Legs feeling great today, fit in a little more beforehand and afterwards too. Standard session felt good too.
Sunday Jan 30, 2022 #
Fell running 1:20:44 8.6 km (9:23 / km) +331m 7:52 / km
ahr:109 max:146 shoes: VJ IROC 22
Set off with Lew, Duncan and Pete but let them shoot off over to Blencathra after about a mile or so. Anna and I pootled up the valley to Mousthwaite Coomb col before heading back over the summit.
The boys caught us up on the descent with Duncan giving everyone a bit of a descending masterclass.
Saturday Jan 29, 2022 #
Running (Trails) 1:03:21 12.34 km (5:08 / km) +194m 4:46 / km
ahr:142 max:170 shoes: VJ IROC 22
Incredibly blustery keeping us off the hills so the decision to bail in to the woods was a wise decision.
Duncan was doing his best on the way back to form some echelons when we got a bit exposed which was fun but harder work than appreciated I think.
Legs felt a bit clunky strangely after a day off, think the soft surface and day off helped my knee a bit which suggests its probably an ITB issue from pavement pounding.
Nice to get back in to these woods, only been in here once with my uncle when I was working in Penrith. Pretty tired after, must have been exposure to the elements.
Friday Jan 28, 2022 #
Note
(rest day)
Ran out of time again, work, contractors on my house and travel meant I just didn't get the opportunity to get out.
Probably for the best though.
Thursday Jan 27, 2022 #
Running 25:33 5.39 km (4:45 / km) +12m 4:41 / km
ahr:139 max:150 shoes: Nike Pegasus 37
Wednesday Jan 26, 2022 #
Running 24:52 5.42 km (4:35 / km) +42m 4:25 / km
ahr:140 max:157 shoes: Adidas PB Ultra Boost
Feeling decent.
Tuesday Jan 25, 2022 #
Fell running 1:16:26 8.19 km (9:20 / km) +237m 8:09 / km
ahr:111 max:149 shoes: VJ IROC 22
Absolutely baltic, running in my down jacket.
Worth the effort, pretty cool veiw.
Monday Jan 24, 2022 #
Running 44:16 8.0 km (5:32 / km) +42m 5:24 / km
ahr:122 max:150 shoes: Nike Infinity React Blue 2020
Back at Horatio this week, legs feeling pretty good after yesterday. Quite springy and bouncy.
Slightly shorter this week as had to get back and out for a meal and it's an easy week for me thankfully.
Sunday Jan 23, 2022 #
Running 1:32:48 16.04 km (5:47 / km) +165m 5:30 / km
ahr:120 max:149 shoes: Salomon Phantasm
Nice time on feet and felt much better for having ran at this intensity rather than trying to push the pace.
Saturday Jan 22, 2022 #
Running 19:16 3.5 km (5:30 / km) +12m 5:25 / km
ahr:122 max:148 shoes: Salomon Phantasm
Running 44:31 10.27 km (4:20 / km) +64m 4:12 / km
ahr:162 max:176
Running 14:26 2.51 km (5:46 / km) +18m 5:34 / km
ahr:123 max:140 shoes: Salomon Phantasm
Friday Jan 21, 2022 #
Running (Trails) 57:22 10.1 km (5:41 / km) +130m 5:20 / km
ahr:133 max:157 shoes: VJ IROC 22
Felt weird to be back on this stretch as I haven't been here other than in the midst of the lockdown, didn't see anyone so no difference in that sense but just felt like a different vibe.
Breaking in the new VJs.
Thursday Jan 20, 2022 #
Running 1:24:05 16.04 km (5:14 / km) +57m 5:09 / km
ahr:131 max:158 shoes: Nike Zoom Fly 3 #2
Warm up via Green Lane then down via the Millennium Bridge before drills.
Session was 10*60s off 75s
Getting dropped by everyone on every rep. Hitting about 350m on each rep.
Still no real pace but hey ho.
Warm down via Rooneys for some (more) strides then back to the Stadium via Gateshead College.
Wednesday Jan 19, 2022 #
Running 1:19:47 16.01 km (4:59 / km) +192m 4:42 / km
ahr:139 max:156 shoes: Nike Pegasus 37
Struggled a bit tonight, legs feeling tired (again) and was glad for this to end. Will see how we get on at Harriers on Thursday evening.
Tuesday Jan 18, 2022 #
S and C (Pilates) 22:08 [0]
ahr:63 max:78
Running 1:18:23 16.2 km (4:50 / km) +64m 4:45 / km
ahr:138 max:178 shoes: Nike Zoom Fly 3 #2
Cement works loop (2*1km, 2*925m, 1*1km)
Mixed group tonight with those recovering from Brass Monkey so it was suggested I just in with group 1. It was all going swimmingly well until the first hill after ~200m where I was spat out the back. Stuck in again on the 2nd rep but then dropped down to the depleted group 2 where the same happened then threw caution to the wind and jumped back with group 1 for the last rep as I thought why not.
Warmed up around Green Lane loop with a few strides to get firing
A couple more strides afterwards to finish me off before shuffling around the College Loop to finish.
Monday Jan 17, 2022 #
S and C (Yoga) 20:00
ahr:51 max:72
Running (Lydiard Hills) 59:42 10.8 km (5:32 / km) +49m 5:24 / km
ahr:119 max:157 shoes: Nike Infinity React Blue 2020
It felt cold again tonight and felt a little off for some reason particularly in the second half.
Legs felt tired tonight after the weekend, not sure if its the back to back 10milers with efforts or whether its due to some of the travels. Didn't do this in town today so changed the pre- and post-hills distances and found a nice hill up from Longsands Beach. My only cristicism for this location would be the hill being a bit sandy resulting in slightly lower traction.
Sunday Jan 16, 2022 #
Running 1:16:29 16.36 km (4:40 / km)
ahr:144 max:173 shoes: Salomon Phantasm
Turned back at Piggery Bridge and then thought I'd do a couple of strides but then continued on and ended up running 5km at low end tempo then added on 2*500m to push the legs a bit. Good session all in all bit legs feeling quite heavy now.
Saturday Jan 15, 2022 #
Running 27:00 4.57 km (5:55 / km) +30m 5:44 / km
ahr:124 max:145 shoes: Salomon Phantasm
We had to pick up the blind runner Anna volunteered to guide so was a bit stressful as we were of course running slightly late.
Running 17:52 4.98 km (3:35 / km) +64m 3:22 / km
ahr:157 max:184 shoes: Salomon Phantasm
Went out hard and eventually 3 of us formed a decent group working together with 1st running strongly away from us.
Got dropped slightly on the start of the second lap but worked back up to the group on the hills and gapped one of them slightly towards the end of the 2nd lap. Eventually got out kicked over the bridge back towards the finish and couldn't close back in enough tochallenge for 2nd place finishing 2srconds behind.
Running 47:58 8.0 km (6:00 / km) +63m 5:46 / km
ahr:128 max:162 shoes: Salomon Phantasm
Friday Jan 14, 2022 #
Running 32:19 6.5 km (4:58 / km) +81m 4:41 / km
ahr:140 max:154 shoes: Nike Pegasus 37
Steady out along the Riverside Line in the dusk light and back along the banks of the Tyne. 6*25s included.
Probably good having an easier day after 3no. harder days in a row.
Thursday Jan 13, 2022 #
Running 1:16:38 15.4 km (4:59 / km) +373m 4:26 / km
ahr:137 max:172 shoes: Nike Zoom Fly 3 #2
6*3mins (75s) on Gateshead Quayside.
Steady headwind on the odd reps which made things interesting as the fast boys were fannying on so tried to keep them honest and push the pace on. Was then left for dead on the even reps with the wind at our backs, such is life. Quite a positive session in that sense, feeling strong but not necessarily fast, I was pretty consistent and didn't have too many ill effects from the Mile race last night. Still lacking that top gear.
All reps between 0.85-0.89
Wednesday Jan 12, 2022 #
Running 56:14 11.35 km (4:57 / km) +34m 4:53 / km
ahr:140 max:156 shoes: Adidas PB Ultra Boost
Had planned a couple of miles along a public bridleway west on an old railway, though true to recent unorganised form I missed the junction I wanted and ran off in a totally different direction before reaching the city boundary much to far south. Managed to follow the circular footpath northwards which joined on to the footpath I wanted.
A bit annoying as I had planned and needed to get back north to Newcastle for midday which was a bit touch and go.
Running 7:08 1.43 km (5:00 / km)
ahr:139 max:161 shoes: Nike Zoom Fly 3 #2
Running 5:17 1.61 km (3:17 / km) +10m 3:10 / km
ahr:171 max:184 shoes: Nike Zoom Fly 3 #2
Second time doing this and was glad to see Sparrow, a young kid went off hard to begin with but had reeled him in slowly by halfway and then had a fairly solo run to the finish with Sparrow too far ahead to pull me forwards and no one pushing me on to work harder.
Very enjoyable again though, once the initial shock to the lungs had subsided will try and get down to more.
Time wasn't all that spectacular but pleased all the same, not too dissimilar to the paces of last night with the same lacking top gear but feeling fairly strong. Think this may be my base phase starting to kick in.
Running 26:20 4.0 km (6:35 / km) +23m 6:24 / km
ahr:124 max:141 shoes: Nike Zoom Fly 3 #2
Tuesday Jan 11, 2022 #
Running 1:26:12 17.0 km (5:04 / km) +42m 5:00 / km
ahr:134 max:173 shoes: Nike Zoom Fly 3 #2
5* Post Box Loop ~1km
Bit of a frustrating day at work but meant I felt mentally quite fresh for an evening session. Was a bit unmotivated when I found out we were doing this loop as it's quite unpleasant but I think everyone in the group was dreading it somewhat. Fairly consistent again;
3:24, 3:27, 3:25, 3:20, 3:22
Didn't feel like I had an extra gear but was recovering pretty well, felt like a good session all in all. The group is going pretty well so hanging off the back of my group which is good motivation but quite hard mentally especially when Cal Johnson (Brtish XC champ) come past halfway through each rep as if you were standing still up the hill!
S and C (Yoga) 20:00 [0]
ahr:71 max:89
Monday Jan 10, 2022 #
Running 56:15 10.65 km (5:17 / km) +49m 5:10 / km
ahr:138 max:167 shoes: Nike Pegasus 37
Legs weren't too bad today despite some aches and grumbles over the weekend. Had wanted to go out AM but had a bit of a mare this morning forgetting my lunch....and my laptop so had to head back and collect those.
Lunchtime was a lot more appealing and had a nice break from the office.
The session was decent, still quite a bit of form work to do mind.
S and C 27:59 [0]
ahr:62 max:85
Sunday Jan 9, 2022 #
Note
Hoping to get another consistent week/fortnight in before knocking back a little towards the end of the month.
Running long 1:28:34 17.06 km (5:12 / km) +87m 5:04 / km
ahr:142 max:168 shoes: Adidas PB Ultra Boost
I'd initially planned to head down to the Wansbeck sluice then head north but found the riverside path continued on significantly further than I'd realised. Ended up headed to Choppington then looped back on the southern Bank for a bit. Will definitely head back again.
Ventured north to the Newbiggin Promenade to finish where I ran a couple of strides. Legs feeling good by the end.
S and C (Core) 19:59 [0]
ahr:70 max:88
Saturday Jan 8, 2022 #
Running warm up/down 6:56 1.05 km (6:37 / km)
ahr:134 max:143 shoes: Saucony Killkenny XC
Running 42:28 9.14 km (4:39 / km) +134m 4:20 / km
ahr:171 max:187 shoes: Saucony Killkenny XC
Strangely enjoyable but rather tough, a couple of steep climbs which were hard to run off whilst the downhills were steep, slippy and hard.
Went off fairly conservatively and settled in to a steady spot within the fast pack. Started the catch partway through the first lap but was able. To weave through pretty well for the duration of the course. Had my eyes set on a Morpeth runner for the majority of the race whilst was to-ing and fro-ing with a Poly runner. Pushed forward a bit more on the last lap and caught the Morpeth runner with about 1mile to go. He closed back on the last downhill and put in a bit of a kick on the finishing straight but managed to hold him off. Just outside the counters (~4 spots) for the first time this year. A couple more races left to go.
Running 47:37 6.63 km (7:11 / km) +20m 7:05 / km
ahr:124 max:151 shoes: Nike Pegasus 37
Legs feeling a bit mangled but hopefully this will have done me some good.
Friday Jan 7, 2022 #
S and C (Yoga) 20:00
ahr:49 max:74
Running 50:19 10.07 km (5:00 / km) +155m 4:38 / km
ahr:142 max:162 shoes: Nike Infinity React Blue 2020
Turned back a little earlier than John and included 6*25s strides on the road from Dunston. Legs feeling pretty heavy today, perfect for the XC tomorrow.
Thursday Jan 6, 2022 #
S and C (Core) 20:00 [0]
ahr:75 max:92
Running 1:08:11 13.07 km (5:13 / km) +67m 5:05 / km
ahr:134 max:173 shoes: Salomon Phantasm
6*90s(60s) on the quayside.
Felt rather tired when i got there and not much better during my solo mile and a bit and most of the warm up.
The session was short and sharp for which I was grateful but for which I am neither. Kept working hard throughout and was fairly consistent thankfully.
Wednesday Jan 5, 2022 #
S and C (Yoga) 20:01 [0]
ahr:57 max:70
Running 1:18:26 16.0 km (4:54 / km) +167m 4:39 / km
ahr:146 max:175 shoes: Nike Pegasus 37
Icy and cold on the lakeside trails but a bit more straight forward on the road.
Nice to have a proper change and tick off something I've wanted to do for a while but never gotten around to doing. Found it a little bit more road-y than expected but some nice trail-y bits in places. Proper Wednesday evening explore.
Tuesday Jan 4, 2022 #
Running 1:13:33 16.03 km (4:35 / km) +109m 4:26 / km
ahr:148 max:182 shoes: Salomon Phantasm
Back to work today, took a while to get up this morning so missed any chance for some morning activity, probably won't get much of a chance tomorrow evening either.
Ventured down to Gateshead tonight, was uncertain I'd made the right decision when I set off for an easy solo Wu pre-session, it was baltic.
Icy roads meant the session was more of a Fartlek session, 4*6mins (75s) around an undulating loop, though the first was downhill and remaining 3 were all uphill. Strong cold headwind on reps 2 and 4 also.
1.67km, 1.58km, 1.56km, 1.49km.
Enjoyable and a good group to work off/with.
Monday Jan 3, 2022 #
Running 56:30 10.67 km (5:18 / km) +42m 5:11 / km
ahr:141 max:167 shoes: Nike Infinity React Blue 2020
St Peters Basin to warm up
Quayside to warm down
I felt decent today, not as strong on the hills as the last time I did this session but that was a good few months ago.
Cracking morning for it and felt much better than yesterday
S and C (Core) 31:01
ahr:87 max:114
Sunday Jan 2, 2022 #
Running 1:16:41 16.0 km (4:48 / km) +1m 4:47 / km
ahr:149 max:167 shoes: Nike Zoom Fly 3 #2
Struggled a bit to get out this morning and was unsure what I fancied doing from the few options I was contemplating. Eventually settled on a coastal run as I wasn't totally enamoured with the idea of travelling far given the last week or so.
I wanted to fill in a small gap on my English Coastal Path exploration around Blyth so headed there. Filled in the missing stretch and felt decent so continued on. Made it to the South Beach Prom and decided to make it up to 8km then turnaround. Felt comfortable throughout which is pleasing but a fair bit of timber to shift in the short term.
S and C (Yoga) 44:15 [0]
ahr:72 max:96
Saturday Jan 1, 2022 #
Running 58:30 11.21 km (5:13 / km) +84m 5:02 / km
ahr:139 max:166 shoes: Nike Infinity React Blue 2020
Would like to try and get back more on here.
Wanted to go to Parkrun but still a bit under the weather and felt it wouldn't have been beneficial for me or the right thing to do with a cough overnight. So instead chose to head down to Royal Quays and along to the Priory via the Prom then back via Tynemouth. Added in 6*25s strides and 5*10s hills around Royal Quays.
Felt much better than yesterday though still finding it quite hard to get myself out and about.
S and C (Yoga) 19:08
ahr:62 max:83