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Training Log Archive: Thraws

In the 31 days ending May 31, 2019:

	activity	#	time	miles		km		+m
	Cycling	22	41:55:00	495.05	(5:05)	796.71	(3:09)	2460
	Walk	1	6:30:00	20.0	(19:30)	32.19	(12:07)	650
	Trail race	3	1:18:36	11.21	(7:01)	18.05	(4:21)	80
	Orienteering	2	1:13:18	4.6	(15:56)	7.4	(9:54)	100	38 /	44c	86%
	Warm up	1	10:09	1.0	(10:09)	1.61	(6:18)
	Total	29	51:07:03	531.86	(5:46)	855.95	(3:35)	3290	38 /	44c	86%
averages - sleep:8 rhr:54 weight:71.5kg

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Thursday May 30, 2019 #

12 PM

Cycling (Not the Norfolk Broads) 4:40:00 [2] 53.0 mi (5:17 / mi) +200m 5:13 / mi
ahr:94

Last map. Parked at Potter Heigham (after hold up at Wroxham), then rode through Hickling, Ingham and Leasingham to Happisburgh to have a look at the beach (and eroding coastline) and lighthouse spied yesterday. Then it was on with the final leg through Sea Palling, Waxham Barn (ice cream and coke), Horsey (windpump), Somerton, Hemsby, Ormesby and Caister to journeys end at Great Yarmouth. We chose the Nelson monument as an arbitrary destination as the town centre was a bit scary. Then back along the sea front and reverse the route to Hemsby before finishing via Martham and Bastwick. Rode a bit harder today as scenery was less pleasant and got a bit tired. Still, that's it.

Wednesday May 29, 2019 #

12 PM

Cycling (Quiet Lanes 2) 3:40:00 [2] 40.0 mi (5:30 / mi) +400m 5:20 / mi
ahr:95

Parked in North Walsham then rode via Upper Street and Roughton to yesterday's end point near Metton. Then to Cromer (for coffee), Northrepps, Southrepps, Trunch and Mundesley (for crab sandwiches). Remainder of the day was probably the best part of the week along tiny lanes through Paston, Pollard Street, Witton Bridge and Ridlington to Happisburgh Common. Then return to car via Crostwight and White Horse Common.

Tuesday May 28, 2019 #

11 AM

Cycling (Quiet Lanes) 2:45:00 [2] 29.0 mi (5:41 / mi) +300m 5:31 / mi
ahr:93

New map! OS LR 133. Drove through Aylsham to Aldborough and parked on the green. Then rode the 'quiet lanes' of Norfolk via Baconsthorpe and Holt to Gravelpit Hill, where we rejoined yesterday's route. Had hoped to manage without rucksack, but overcast skies caused me to turn round and go back for waterproofs. Then via Salthouse Heath and Bodham to Gresham, where we were diverted to Aylmerton before resuming to Metton and back to car via Hanworth. With the showers now looking less likely we are really beginning to enjoy the peace and tranquillity.

Monday May 27, 2019 #

10 AM

Cycling (North Norfolk Cycleway) 5:00:00 [2] 52.0 mi (5:46 / mi) +620m 5:34 / mi
ahr:93

Back ‘pinged’ in the morning, but I took an ibuprofen and figured cycling would probably help. Walsingham was closed for the Pilgrimage, so we parked at East Barsham then missed the best route to South Creake and ended up with the traffic on the A1355. Thereafter North Creake, Stanhoe, Docking and back to Choseley Fm on yesterday’s road. Once on the NN1 we had good quiet roads and a tailwind and were in Burnham Market in no time. Sheltered from the first shower in a cafe serving bargain baked potatoes and tuna. Then on to Wighton and Binham, from where we did an extra loop of Langham, Wiveton, Cley next the Sea and Blakeney, where shower 2 struck. Returned via Morston and Langham and got caught by an absolute downpour riding through the closed streets of Little Walsingham. Back got worse as the day went on and wondered at times if I should actually stop.

Sunday May 26, 2019 #

10 AM

Cycling (Norfolk Coast cycling) 4:30:00 [2] 53.0 mi (5:06 / mi) +540m 4:56 / mi
ahr:98

Parked at Great Bircham, then cycled via Anmer, West Newton, Roydon and Ashwicken to Kings Lynn. After a look around found the Norfolk Coast Cycleway and rode it through the Woottons, Castle Rising, Sandringham, Sedgeford and Ringstead, before a detour to Hunstanton. After an ice cream resumed NCC to Choseley before returning to start point via Docking. Route was much better in every way than I’d imagined and really looking forward to the rest of it now.

Saturday May 25, 2019 #

9 AM

Trail race race (Chichester parkrun) 21:36 [5] 5.0 km (4:19 / km) +40m 4:09 / km
shoes: saucony swerve

Noticed my left shoe was grazing my right calf at the end of the Beach Run on Wednesday, just like it used to do back in the good old days when my posture was better. This was to see whether I noticed a difference again. Well, I didn't feel much better - possibly slightly more 'leggy' on hills - but after a steady start I felt alright and was able to power up from halfway round third lap to finish. Probably accounts for slightly quicker time. First hot parkrun of the year.

Friday May 24, 2019 #

7 AM

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

Thursday May 23, 2019 #

7 AM

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

Wednesday May 22, 2019 #

7 AM

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

8 PM

Trail race (Littlehampton Beach Run) 35:09 [3] 5.0 mi (7:02 / mi)
ahr:147 max:164

Really meant to start steady, but was driven mad by all the slow people down the front in the way and wasted tons of energy getting past them. Once we hit the sand I found myself passing Kav and catching Sean and thought pace may be too quick. Tried to get a gap but couldn't. After the turn the sun both low in the sky and reflecting off the wet sand made me glad I'd worn glasses. I was gradually slowing and being passed a bit, but so was Sean. Managed a strong-ish finish but had nothing left. Avg cadence 174 spm; avg stride length 130cm. Slower than last year but it may have been a bit further. Special unique race and a perfect evening for it. Great fun.

9 PM

Note

According to strava data, last year's race was 300m shorter, which would have stopped my clock tonight at 33.50. Over 20 secs slower than last year's effort. Guess I'm just short of speedwork and HR in red zone post-marathon.

Tuesday May 21, 2019 #

7 AM

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

Monday May 20, 2019 #

7 AM

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

Saturday May 18, 2019 #

Event: SO "Sunny Sussex" Weekend

1 PM

Orienteering race (Rewell Quarry Middle Race) 50:10 [4] *** 4.9 km (10:14 / km) +50m 9:44 / km
ahr:134 spiked:25/28c slept:8.0 weight:71kg

Needn't have been quite so apprehensive, although took a precautionary ibuprofen for my back. Technique was rusty, and running in terrain was handicapped, but once I'd got used to scale controls came up fine. I completely lost contact at 12, second quarry control, but by some enormous fluke the first flag I found was mine. After that I was ultra careful as I knew other people would mess their runs up themselves. Was quite pleased to escape relatively scot-free. Looking forward to Arundel now.

7 PM

Orienteering race (Arundel Urban) 23:08 [5] 2.5 km (9:15 / km) +50m 8:25 / km
ahr:138 spiked:13/16c rhr:54 shoes: saucony swerve

Given the 50 mins of tough running this morning, I felt surprisingly zippy going up the first big hill. Focus on navigation helps you ignore niggles in knee and back. Was alright till the 'technical' leg 14, when I went the wrong way out of 13 and had to improvise a second best way into the dead end. Then ran straight past 15 in compensatory haste. OK result though, which I'm putting down to OK running.

Friday May 17, 2019 #

7 AM

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

Slow puncture Russian roulette.

Thursday May 16, 2019 #

7 AM

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

Wednesday May 15, 2019 #

7 AM

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

6 PM

Note

Spent 2.5 hours route taping and marshalling the new Chi Runners Trundle View event at Goodwood.

Tuesday May 14, 2019 #

7 AM

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

Monday May 13, 2019 #

7 AM

Cycling (Felpham and back) 1:05:00 [1] 22.0 km (2:57 / km)
rhr:54

TGO Challenge week. Heart's in the Highlands.

Sunday May 12, 2019 #

12 PM

Cycling (East Beach Cafe) 3:15:00 [3] 41.0 mi (4:45 / mi) +200m 4:41 / mi
ahr:103 slept:8.0

Bike rehab. Ad hoc route Westergate, Walberton, Slindon, Walberton, Ford, Arundel, Littlehampton, Yapton, Westergate, Colworth, Runcton, South Mundham, Quarry Lane. Stops at Arundel and EBC. Back felt 'odd' occasionally but it's easy to ignore. Beautiful day. Didn't want to stop, hence the 'detours' towards the end to get mileage to a round figure.

Saturday May 11, 2019 #

8 AM

Warm up (Oaklands Park) 10:09 [2] 1.0 mi (10:09 / mi)
ahr:115 max:134 slept:8.0 weight:72kg

9 AM

Trail race race (Chichester parkrun) 21:51 [5] 5.0 km (4:22 / km) +40m 4:12 / km
ahr:147

Running rehab. Could have done with longer warm up. Started easyish, but probably not easy enough for optimum performance. Niggles review: left little toe seems fine; right knee worried during w/u; left shoulder (a new one!) tightened from halfway. Felt pretty good in places. That was enough for now though.

Friday May 10, 2019 #

7 AM

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

Tuesday May 7, 2019 #

7 AM

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

No coat or gloves for ride home.

Monday May 6, 2019 #

12 PM

Cycling (Stansted House) 1:50:00 [2] 22.0 mi (5:00 / mi) +200m 4:52 / mi
ahr:97

Out via Woodmancote; back via Funtington. Coffee and sandwich in the Pavilion tearooms, then almost 30 minutes to find a way into and out of the Maze.

Saturday May 4, 2019 #

11 AM

Walk (Petersfield - Chichester) 6:30:00 [3] 20.0 mi (19:30 / mi) +650m 17:43 / mi
ahr:81

Got the replacement bus service to Petersfield then walked back on a new route. Buriton, Ditcham Park Sch drive, Compton Down, West Marden, Stoughton, Binderton, East Lavant. Started briskly, maybe too briskly, as I kept it up even after tiredness set in. Much of the fatigue is inevitably the hangover from last Sunday. And I definitely wasn't ready to run.

Friday May 3, 2019 #

7 AM

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

Need a lie-in.

Thursday May 2, 2019 #

7 AM

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

Wednesday May 1, 2019 #

7 AM

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

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