Training Log Archive: fluceluce

Staveley Carnival Double Dash Duathlon.
Last minute decision to do this, legs a bit tired but was running well. Was advertised as 10km.....I got lost in a part where there wasn't enough taping and added on a mile or so I think, but was a bit more than 10km to start with probably.

Transition in 3rd behind two teams who were only doing the run.

Double Dash Bike - nobody around and well ahead of the next person so a nice ride around the ghost loop, slightly faster than the normal sociable pace ;-).

Aiming to finish the lot in under 2.5hrs and managed this fine - 2hrs 24 in the end. Without my wander on the run could probably have got close to the winning teams 2:10-2:15 (then again, Rick went for a wander too...).

A good little duathlon, 1st solo, 3rd overall - would be even better with a few more taking on the long route!

Sedbergh Sports - fast short race. Been a while since I've run hard, was surprised legs turned over well, lacking a bit on the steep climb but not that surprising after this week. Wasn't far off sharon and Judith at the top, but then I had the worst descending style ever on the steep stuff. Pleased to still have the legs to pick it up through the fields at the bottom finishing fast but need to keep with the ankle strengthening and practice some steep stuff as I still default to locking ankle at right angles to protect it which really doesn't work on steep stuff an requires large amounts of stretching afterwards!

Within about 20s of Mel Hyder's record I think which was a nice surprise, obviously it is no longer the record though as Sharon and Judith both beat it! Nice little race and good to beast my legs again after all the long stuff of late.

Results out - Sharon and Judith ~31:30, Wil 32:16, I was roughly 30-40s behind wil at the top so definitely time to learn to go downhill again....

Run from Aber up into the clag, was going to run further and get some bigger tops in but wind and clag made breakfast sound like a better idea. Some straight is great tussock running as wil practiced his MM nav
Haglofs fell shoe sits ok on foot, but not quite as good as the trail shoes that are a size too big for me

Helm warm up

Helm hill reps - 8x steep climb then upping the pace for run along wall to the right. 10-11min/mile

First 5 reps about 0.35miles with 50m climb
3:35
3:51
3:48
3:49
3:31 (shorter)

Then legs couldn't pick it up over the top so ran the section by the wall to try and do it faster followed by the last 2 going back down the hill a bit then a bit further

1:39 (0.22miles)
2:45 (0.29 20m)
3:19 (0.31miles 25m)


More miles shoes do not sit right on foot

Run back to the car and off to pizza

Bit of a bigger 'run' up tryfan and the glyders. Was aiming for Y garn as well. Started off in nice weather with good views from the top after a swift 50min climb up tryfan. Then the weather came in - totally soaked so missed y garn and headed for the descent which was slippy as! Good adventure with some thunder thrown in for good measure. Back to the van, quick change and then off for recovery hot chocolate in pete's eats :-)

C • :) 2

Testing out the ganglion in some running shoes. Haglofs trail shoes sit around it ok so not too bad. Felt a bit sore around it but it shrunk a bit as we went along.

From hill outside Llanrwst over to Gerionydd for a lap of the lake and cooling off of legs with a paddle then back and off to visit Lottie!