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Training Log: DonP

In the last 7 days:

activity # timemileskm+m
  Running8 5:12:00 37.8(8:15) 60.83(5:08)
  Road Bike2 2:12:00 30.0(4:24) 48.28(2:44)
  Orienteering3 41:36 8.1(5:08) 13.03(3:11)
  Total10 8:05:36 75.9(6:24) 122.15(3:59)
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Sunday Jul 22 #

12 PM

Running warm up/down 12:00 [3] 1.2 mi (10:00 / mi)
shoes: Saucony Fastwitch SS18

Warm up before sprint race.

Orienteering race 13:31 [5] 2.3 mi (5:53 / mi)
shoes: Saucony Fastwitch SS18

Sprint Scotland Race 3, Grangemouth.
Usual lack of motivation, lots of hesitations and asthma bad today for some reason so was way off the pace (as usual). Shed time on virtually every leg to Reiver but didn't do myself any favours with poor routes on some of the legs -

3 - 4 Went way off to the left but should have gone straight.

5 - 6 Went right but should have gone left then diagonally towards 6.

Nearly missed out No 9 when I was happily navigating from 8 to 10! Fortunately realised as I was heading to the left of 9 and 'only' lost 8 seconds to Reiver.

Finished 2nd to Reiver again and 2nd overall. Won a box of biscuits which I wasn't allowed to eat 'cos I'm still wading my way through birthday cake and boxes of sweets.

I know I can run fast enough so I think I lose time through my technique at the controls when I often have to stop to check my route to the next control.

Mrs P really enjoyed the 4 days and ran well so sprint / urban races are back in favour unfortunately.

Easy week next week in preparation for the Lakes 5 Days.

Saturday Jul 21 #

11 AM

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Kalengi Eliofeel Trail

Warm up before sprint race.

Orienteering race 12:27 [5] 2.7 mi (4:37 / mi)
shoes: Kalengi Eliofeel Trail

Sprint Scotland Race 1, Denny.
Usual unhappy, hesitant run round but I was also very, very tired after a hard week's training and a very busy week at work. Surprised to be virtually the same time as Reiver on most legs but lost time on two legs letting him win by 28 seconds.

2 - 3 Got confused when I came out on the open ground with the play area in it. I came out on a different path to the one I expected and ground to a halt to try and figure out what I'd done.

Made a mess of 5 - 6 when I went right but left was much quicker.

My knee was okay - just the usual ache I have when I run.

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Kalengi Eliofeel Trail

Painful cool down jog.
3 PM

Running warm up/down 10:00 [3] 1.2 mi (8:20 / mi)
shoes: Kalengi Eliofeel Trail

Warm up before 2nd sprint race. Legs really heavy. Fell asleep in the car between the races!

Orienteering race 15:38 [5] 3.1 mi (5:03 / mi)
shoes: Kalengi Eliofeel Trail

Sprint Race 2, Denny. Too tired to do this justice and shed time to Reiver on most legs then made a complete mess of 7 - 8 when I ran straight in to the trap, ground to a halt when I realised I couldn't get to the control, figured out what to do and then doubled back. Difficult to figure out how much time I lost as it looks like everyone else lost time on this leg. Well behind Reiver again. Too tired for a cool down. Fell asleep when I got home!

Friday Jul 20 #

12 PM

Running 26:00 [3] 3.2 mi (8:07 / mi)
shoes: Salamon Shigarri

Recovery run from work to the Londgate SUDs pond, a couple of laps and back. Raining for the first time in weeks.
Felt as if I've been run over by a bus and right knee not happy (it's not been 100% since the surgery nearly 4 years ago but this is slightly worse).
4 PM

Road Bike 1:10:00 [3] 15.0 mi (4:40 / mi)

Weary cycle home from work. Very wet first half then dry.

Mrs P came back from the Sprint Scotland Training Camp raving about it. One very happy customer. Thanks to GG and Kris for organising and their advice. Hopefully her performances at urban / sprint races will improve?

Thursday Jul 19 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before track session.

Running intervals 40:00 [5] 6.0 mi (6:40 / mi)
shoes: ASICS Gel DS Racer VII

Track session at Linwood track. Session was 400m (1min easy jog recovery) + 600m (1min easy jog recovery) + 800m (90secs easy jog recovery) + 1,000m (2mins easy jog recovery) + 1,200m (2mins easy jog recovery) + 1,000m (2mins easy jog recovery) + 800m (90secs easy jog recovery) + 600m (1min easy jog recovery) + 400m.
Was on my own this evening so hard work but good session to do.

Running warm up/down 18:00 [3] 1.5 mi (12:00 / mi)
shoes: Mizuno Wave Connect 3

Recovery run.

Wednesday Jul 18 #

7 PM

Running 1:17:00 [3] 8.8 mi (8:45 / mi)
shoes: Kalenji Kiprun Trail XT6

Same run as Sunday with some of the guys from the athletic club. Lovely evening and a great run. Another good training run before the Lakes and beyond.

Can't believe the start times for the sprint races this weekend. Why are there only 1 minute gaps between the runners especially when there are so few running and plenty of scope to spread everyone out? Just as well I don't take sprint races seriously!

Tuesday Jul 17 #

7 AM

Road Bike 1:02:00 [3] 15.0 mi (4:08 / mi)

Cycle to work.
12 PM

Running 26:00 [3] 3.2 mi (8:07 / mi)
shoes: Salamon Shigarri

Recovery run from work to the Lomondgate SUDs pond, a couple of laps and back. Legs shot!

Monday Jul 16 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Warm up before hill reps.

Running hills 47:00 [5] 6.0 mi (7:50 / mi)
shoes: Mizuno Wave Connect 3

Hill reps with the athletic club. Session was 10 x Craigends Hill with jog back down recovery. Breathing not very good at first but improved a bit as the session went on. Really pleased to run them all in just under 2mins each.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Mizuno Wave Connect 3

Cool down run back to the sports centre.

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