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Training Log Archive: RobB

In the 7 days ending Feb 13, 2011:

activity # timemileskm+m
  Running11 14:48:42 97.55(9:07) 156.99(5:40) 6861
  Total11 14:48:42 97.55(9:07) 156.99(5:40) 6861

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Sunday Feb 13, 2011 #

12 PM

Running 2:00:00 intensity: (40:00 @2) + (40:00 @3) + (40:00 @4) 18.0 mi (6:40 / mi) +628m 6:01 / mi
ahr:138 max:159

Run from Refugio del Pilar along a ridge (at 1500m). The idea was to run 5 miles(ish) along it till it started going steeply uphill and then to turn back and repeat to get to a round 20. Each time the plan was to run a bit quicker.Felt quite spritely to start with and was pleased with pace despite the altitude and the (very) rolling terrain. Left hip / hip flexor started to gip a bit after 45 minutes and got worse during the run. By the end trying to run fast on any of the descents put me a world of pain. Frustratingly had to ease up on the last bit and limp home to the car. Clare was waiting for me with a big smile and a little sympathy which was just what I needed.

Stretched loads when I finished and hips eased off considerably which was a relief.

Saturday Feb 12, 2011 #

11 AM

Running 1:31:43 [2] 8.25 mi (11:07 / mi) +1318m 7:26 / mi

Steady run from the North of the island. Once again it was pretty much uphill and then down again. The idea was to do a circular route but it was obvious it was going to be a long one if I did this. Persuaded Clare she should do it though (which she did in a little over 3 hours). Novelty of climbing tracks is starting to ebb.
6 PM

Running 47:36 [2] 7.07 mi (6:44 / mi) +199m 6:11 / mi

Mopping up some miles - out to the airport and back.

Friday Feb 11, 2011 #

11 AM

Running 1:15:07 [1] 4.14 mi (18:10 / mi) +430m 13:44 / mi

Run up to Los Muchachos ("The Lads") - 2,423m - the highest point of the island. I say run up, but it was more of a pootle along some trails to get to the highest point. The hire car did all the work. Stunning views and still lots of snow from Wednesday. Ran with Clare and we didn't argue once. A new world record.
12 PM


Photo from near the top. I promise to stop posting pictures when I get home.

From La Palma
6 PM

Running 40:44 [2] 3.89 mi (10:28 / mi) +110m 9:38 / mi

Run from Cancajos along the coast to do some drills. Wind was getting a bit violent and it also started to rain for good measure. Still I was glad to have got this done.

Thursday Feb 10, 2011 #

11 AM

Running 3:05:00 [3] 24.0 km (7:43 / km) +2000m 5:26 / km

Long birthday run. Clare dumped me at the southern most tip of the island and I ran up the GR131 to the middle of the island. Changes in terrain were amazing - large volcanic rock, to palm trees, to fine volcanic ash. Ran all the way but was really flagging for the last 30 minutes (despite taking on food and water) and very relieved to find Clare at the top. Garmin died half way up.

Map of the route.
From La Palma

Wednesday Feb 9, 2011 #


A stuck car and a slightly panicked Clare (she did not know I had taken this picture otherwise she would have killed me).

From La Palma

12 PM

Running 54:28 [1] 6.22 mi (8:45 / mi) +319m 7:33 / mi

Run did not go quite as planned today. We were aiming to run around some volcanoes. It was cloudy in Cancajos and were resigned to some inclement weather however we had to abandon our plans about 1 k from the top of the mountain (after 1.30 hours of driving) as the rain turned into hail and then the hire car started to slip on the ice which was forming on the road. Tried to do a 3 point turn but the car got stuck (note to self don't drive a Hyundi Getz on snow again). After a bit of a panic managed to slip and slide the car around and then drove very slowly back down the hill. So all told we spent 3 hours driving in the drizzle up and then downhill.

Clare dumped me in Santa Cruz and I ran in the rain back to the apartment.
5 PM

Running 1:05:00 intensity: (5:00 @1) + (20:00 @2) + (20:00 @3) + (20:00 @4) 10.71 mi (6:04 / mi) +317m 5:33 / mi
ahr:141 max:161

Pick up run from the apartment along the coast. Tired by the end.

Tuesday Feb 8, 2011 #

1 PM

Running 1:36:00 intensity: (46:00 @2) + (50:00 @3) 8.9 mi (10:47 / mi) +1170m 7:40 / mi

Steep run from Ermita de la Virgin del Pino. Underestimated the climb slightly as the contour details on the map we bought were not great. Plan was 3 x 15 mins along the ridge with the warm up getting up to the ridge. After 20 mins was still some far off the ridge so decided to pick it up. Then at the top I decided to keep running uphill (I am a sucker for hills) rather than run along the flatter ridge. So did 15 mins, 90 secs easy, 20 minutes (to a trig point), 90 seconds easy and then 20 minutes downhill.
6 PM

Running 38:35 [1] 5.13 mi (7:31 / mi) +153m 6:53 / mi

Easy run from the apartment. Got dark very quickly and felt a bit vulnerable running along the unlit roads.

Monday Feb 7, 2011 #

5 PM

Running 1:14:29 [2] 10.33 mi (7:13 / mi) +217m 6:46 / mi

Holiday - bring it on. 20 degrees and sunny in La Palma. We are staying in Cancajos (about 5k from the airport) on the coast. Had a bit of an explore of Santa Cruz and then back again.

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