Training Log Archive: HWW

Event: SLOW Headley Heath Level B (SE CSC Qualifier)
 

Headley Heath - Compass Sport Trophy 2013 SE qualifier: Brown, 9.4km, 21 controls, 280m climb
Generally slightly slow and rather hesitant throughout. Only a couple of legs with top 3 times (7 and 14... come to think of it, 21 wasn't too bad, maybe I do well every 7th control) when I really should be using my speed to get top 3s on most non complex legs. 6 sticks in my mind as my worse leg and it did cost me almost 4 minutes; I really should have been paying more attention a 1/3 of the way in and made sure I hit the correct parallel path. That said, I had 4 other "errors" per winsplits and I know that for most controls I could have saved time simply by focusing more on planning the leg and paying attention to attack points.

Brown - Splits

Pre South of England Cross Country Champs warm up

South of England Cross Country Championships 2013, Parliament Hill
Fairly class Parliament Hill Southerns: lots of thick mud and hills, although the laps now feel shorter, presumably due to the number of times I've run here. I'd hoped for a slight improvement on last year's 44th at Brighton, on the basis that a number of people would have cried off due with the Nationals only a week away.

As it was, despite meaning to have a conservative, steady paced start I maybe went off too fast. The 2nd half of the first lap and much of the second was about being overtaken but I managed to hold things together in the 3rd, keeping ahead of Highgate's Henry Dodwell following last week's narrow loss.

Overall another fairly satisfying run - better than 45th would have been nice but I don't feel I could have done much more on the day.

Run into work: the Stratford High Street, Bow roundabout south-side, Mile End Road, Whitechapel Road, Fenchurch St

Intervals around the river (the City Runners' Run along the River route)
Decided to make up for a missed intervals session on Tuesday (and a missed run into work this morning due to feeling a bit weak) but doing (most of) a session texted over by Bertie a few weeks back.
10 minutes effort, 3 mins recovery, 2 x (5 mins effort, 2 mins rec), 3 x (3 mins effort, 90 sec rec)
770m (10:01) - Garmin didn't get satellites until around 7.5 mins in :(
1.48km (05:00)
1.49km (05:00)
887m (02:59)
967m (03:00)
837m (03:02)

Run into work: the most direct / shortest option (running a bit late) - the Orient, Victoria Park, Bethnal Green Road, Bishopsgate, Broadgate, London Wall

Run to work: Stratford High Street (north side around the Bow roundabout), Mile End Road, Whitechapel, Leadenhall Street

Ride from the office (St Paul's) to Bermondsey Square (for drinks with City Runners) followed by a ride home to Leytonstone.

Cycle to St Paul's, via Fitness First London Bridge

Kettlebells