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Training Log Archive: Thraws

In the 30 days ending Apr 30, 2018:

	activity	#	time	miles		km		+m
	Walk	4	26:00:00	58.89	(26:29)	94.77	(16:28)	825
	Cycling	9	10:01:20	128.06	(4:42)	206.1	(2:55)	70
	Orienteering	3	8:24:25	13.24	(38:07)	21.3	(23:41)	115	16 /	19c	84%
	Trail run	1	1:39:00	9.0	(11:00)	14.48	(6:50)	400
	Trail race	3	1:06:22	9.32	(7:07)	15.0	(4:25)	150
	Road run	1	20:18	3.11	(6:32)	5.0	(4:04)
	Total	21	47:31:25	221.61	(12:52)	356.65	(8:00)	1560	16 /	19c	84%
averages - rhr:56 weight:73kg

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Sunday Apr 29, 2018 #

11 AM

Walk (Round the Mardens) 5:30:00 [2] 19.0 km (17:22 / km) +250m 16:18 / km

Stoughton CP, Up Marden, Locksash, Telegraph Hill, Compton, West Marden, Watergate Hanger, Inholmes. Right hip sore throughout.

Saturday Apr 28, 2018 #

9 AM

Road run race (Worthing parkrun) 20:18 [5] 5.0 km (4:04 / km)
rhr:56 weight:73kg

Got a new 'disposition' test. If I'd just driven to Wasdale, would I want to get out the car and head straight up Lingmell (2649 ft) for a 'legstretch'? Answer for well over a year now has been a resounding no, mostly due to right hip discomfort. But over the last two weeks some of the appetite has been coming back. And I'm keeping up the physio. Tried to carry some of the 'desire' to Worthing pr (Chi cancelled). Couldn't remember whether I needed to be at the turn in 9.20 or 9.40, so 9.30 felt like an acceptable compromise. Pace judgement extremely difficult so alternated between feeling ok and fatigue. Would have loved to get under 20 but knew at pier it was going to be almost impossible so settled for what I could get. Actually ended up with best ever age-graded result (77%) so feeling positive. Beach Run and Bognor Prom beckon.

Thursday Apr 26, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Breezy again.

Wednesday Apr 25, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Windy home, but at least I stayed dry.

Tuesday Apr 24, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Monday Apr 23, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Saturday Apr 21, 2018 #

9 AM

Trail race race (Chichester parkrun) 21:19 [5] 5.0 km (4:16 / km) +50m 4:04 / km
weight:73kg

Absolutely glorious morning. Before the start I asked myself how much I wanted to simply run (for pleasure). Answer: not a bit, owing to niggling hip. Thank goodness for the incentive provided by pr then. I was up for this. Was higher up field than usual on first lap but I wanted to be quicker so took the risk. Struggled a little bit on second and third hill but was ok on flat. Encouraged by splits as well (6.55, 7.10, 7.15) and finished with quickest pr for two years. Drier conditions partly to blame of course.

Friday Apr 20, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Thursday Apr 19, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Now, shall I do the Marathon?

Wednesday Apr 18, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Actual 'easy' time was 34 mins out and 31 mins back, with head and tail winds respectively.

Tuesday Apr 17, 2018 #

7 AM

Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)

Sunday Apr 15, 2018 #

11 AM

Walk (Surrey Hills) 3:30:00 [2] 14.0 km (15:00 / km)

Bramley, Wey South, Shalford, Pewley Down, St Martha's Hill, Downs Link, Blackheath, Wonersh Common. Right toe and left glute both sore.

Saturday Apr 14, 2018 #

9 AM

Trail race race (Chichester parkrun) 21:56 [5] 5.0 km (4:23 / km) +50m 4:11 / km

Hoped a corner might have been turned. But no. Felt no better either before or after start. So was quite pleased to be sub 22 in the end. Certainly took a few on the last lap. Not so slippy, but soft going still a handicap.

11 AM

Orienteering race (Parham Woods) 54:25 [5] *** 6.3 km (8:38 / km) +115m 7:55 / km
spiked:16/19c

Quite pleased to cope with a blue course after parkrun, even if walking took over from running towards the end. Took an ibuprofen just in case - first for many months. Overshot 1 and got caught by Barry at 6. Once he had the lead he went badly wrong and I never saw him again. Got confused on way to 11 and went long way round for 12, and after those two slips the fatigue kicked in. Had no chance of sticking with Kenny or Alex and tripped en route to 18. Gem of an area and the sun even came out so there was a great atmosphere in the car park after.

Thursday Apr 12, 2018 #

2 PM

Orienteering (Inholmes survey) 2:00:00 [1] 5.0 km (24:00 / km)

Checking the brashings and veg for autumn event.

Wednesday Apr 11, 2018 #

10 AM

Walk (Ovingdean & Newhaven) 9:00:00 [3] 18.5 mi (29:11 / mi) +200m 28:14 / mi

Finally some decent weather. Parked at the top of Woodingdean then via High Hill, Highdole Hill and Telscombe to Piddinghoe. River Ouse through Newhaven then over the Fort. Finally along the cliffs through Peacehaven, Saltdean and Rottingdean, then Ovingdean and Brighton Racecourse to finish. Lots of fatigue, but right hip and knees niggled less. Good yomp.

Monday Apr 9, 2018 #

10 AM

Walk (Haslemere and Petersfield) 8:00:00 [3] 32.0 km (15:00 / km) +375m 14:10 / km

Left the car in Petersfield then got the train to Haslemere, having planned a bit of a connoisseur's return route. Today it was dominated by the mud and rain though. Serpents Trail to Black Down then Marley Common, Cognor Wood, Parkgate Rough, Upper Wardley, Maysleith, Rake Hanger, then Border Path to Durleighmarsh, and Serpents Trail to The Heath. Pretty done in by the finish.

Sunday Apr 8, 2018 #

3 PM

Cycling (Emsworth lap) 1:21:20 [4] 18.7 mi (4:21 / mi) +70m 4:18 / mi

West Stoke, Funtington, Westbourne, Emsworth, and A259 home. Wanted to see how fast PRE Tempo was. Less than 14 mph. Certainly couldn't keep that up. But 11 mph needful for five of those! Gulp. Light drizzle didn't help.

Saturday Apr 7, 2018 #

Note

Interesting looking at the leg times and the declining performance with age at today's road relays (2.1 miles). Average of five quickest legs on senior men was 9.45, on V40 was 10.30, on V50 was 11.30, but by V60 was 13 mins. I'm guessing the quickest V50s weren't much past their 50th birthday.

9 AM

Trail race race (Chichester parkrun) 23:07 [5] 5.0 km (4:37 / km) +50m 4:24 / km

Legs felt heavy when I woke up, but I hoped any biomechanical improvement might compensate for yesterday. Sadly no. Struggled with all the hills and had no kick whatsoever when it levelled off. Being philosophical.

Friday Apr 6, 2018 #

12 PM

Trail run (SDWR 6 recce run) 1:39:00 [3] 9.0 mi (11:00 / mi) +400m 9:40 / mi

First run over 5k since London last year. Lu's leg 6 from Ditchling Beacon to Saddlescombe, having reversed it to begin with. Aim was to go slow enough to save legs for parkrun. Bit cranky after but pleased enough with the way it went. Enjoyed the uphills as I got a cv workout without bothering legs unduly.

Thursday Apr 5, 2018 #

11 AM

Orienteering (Inholmes survey) 5:30:00 [1] 10.0 km (33:00 / km)

New activity. Checking 8 year old map for updates. Seem to recall that last time we were here most of the area was oob due to brambles. Well, they've all gone! Good selection of depressions and earthwalls too.

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