Training Log Archive: philm64In the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
Note
(rest day)
Rest up for Welsh Champs. Admin all day, travel to Porthcawl later. Staying with the Adams family in an off-season seaside holiday let, chippy & tea on arrival. pub for a genial couple later. Excellent start to the w/e.
Thursday Feb 27, 2014 #
Gym 1:40:00 [3]
shoes: Brooke Ravenna 4
Gym - cycle there & back., 20 mins cross trainer (5.4km), then full weights sets x 2, not heavy tho. then 15 mins cross trainer (4km). Knackering but good. combined medium weights with 35 mins pure cardio on cross trainer, which gota good sweat on. The somehow cycle home. Ate a lot....
Still feeling a bit shit, though. Fighting a virus?
Still feeling a bit shit, though. Fighting a virus?
Wednesday Feb 26, 2014 #
12 PM
Running 36:00 [3] 7.0 km (5:09 / km)
shoes: Brooke Ravenna 4
Easy steady run in park with a certain O map in my hand for "technique" "training".
Annoyingly, left Achilles hurt from the off and despite several stops to stretch my hips / hamstrings, it marred the run.
There was no Achilles pain on the w/e events, nor during my two intense road sessions last week, so assume it's just a blip caused by poor flexibility again.
After 33 mins I just stopped, and walked in the sun reading the map. Some days you've just got to give it a rest. Hope to be fine for Welsh champs, I won't run again til then. I'll get Liz to prod & probe the lower left calf/heel tomorrow or Thursday.
Ice & nurofen gel on it after. The perks of having no job....
Annoyingly, left Achilles hurt from the off and despite several stops to stretch my hips / hamstrings, it marred the run.
There was no Achilles pain on the w/e events, nor during my two intense road sessions last week, so assume it's just a blip caused by poor flexibility again.
After 33 mins I just stopped, and walked in the sun reading the map. Some days you've just got to give it a rest. Hope to be fine for Welsh champs, I won't run again til then. I'll get Liz to prod & probe the lower left calf/heel tomorrow or Thursday.
Ice & nurofen gel on it after. The perks of having no job....
Tuesday Feb 25, 2014 #
Note
(rest day)
Another rest.
Persued other interests, including wasting time on the PC as I'm not working this month......
Andy J Williams rehearsal & pub later. Starting to get creative...
Persued other interests, including wasting time on the PC as I'm not working this month......
Andy J Williams rehearsal & pub later. Starting to get creative...
Monday Feb 24, 2014 #
Note
(rest day)
Very tired legs.
Sunday Feb 23, 2014 #
Orienteering race 1:18:16 [5] 7.6 km (10:18 / km) +380m 8:14 / km
shoes: Yellow Mud Claw
NGOC Galoppen Knockalls. Brown. Started off Ok and nailed no 1. Then I just .... wasn't concentrating hard enough, I was complacent - I think that, as nothing was riding on today, I thought I'd just "cruise" round. Well I missed 2,4,5, & (unbelieavebly) no 6. 4 out of the first 6 controls cocked up! Map a bit weird around 4, 5 there was no plan B and I lacked a firm attack point, and 6... well Ben Chesters also found that one dubious. That part of the map / area I find ghastly, but that's just me.
After 6, I just reset and had a near-perfect run the rest of the course (23 controls), really enjoying the route choices, the clumps of controls, the forest.... the course kept me engaged all the way & even after well over an hour I was still right up for it. Ben C. caught me 13 mins at the penultimate control, so I just folded up my map.
Thanks to Richard Cronin (rcro) for planning what was easily the best course I've done on Knockalls. It's a tough area, and I guess I'm fit right now, so I relished the challenge. I now need a rest...
Results: http://www.ngocweb.com/results/results_13_14/G1res...
After 6, I just reset and had a near-perfect run the rest of the course (23 controls), really enjoying the route choices, the clumps of controls, the forest.... the course kept me engaged all the way & even after well over an hour I was still right up for it. Ben C. caught me 13 mins at the penultimate control, so I just folded up my map.
Thanks to Richard Cronin (rcro) for planning what was easily the best course I've done on Knockalls. It's a tough area, and I guess I'm fit right now, so I relished the challenge. I now need a rest...
Results: http://www.ngocweb.com/results/results_13_14/G1res...
Saturday Feb 22, 2014 #
Climbing (Sport) 30:00 [4]
Avon Gorge new quarry, top roped two 6b/+ routes that mates had already led. Nice! Weird climbing on routes I have done when more focussed on climbing, but not finding them too hard - probably cos I felt completely safe. Safer than running in woods or crossing a busy road. Orienteering was still in my legs, so just chilled and enjoyed the exertion. Only two routes today.
12 PM
Orienteering race 29:20 [4] 4.1 km (7:09 / km) +190m 5:49 / km
shoes: Yellow Mud Claw
BOK Saturday series, Lyncombe, started ok despite confusing paths, quickly forgot the path & went on compass, caught Rach Leathwood & Alison Simmons, let them lead the way thru the grim slopey bit, losing no time really, then eased off on the longer path runs and enjoyable slopes. Took it easy particularly on the longer leg which I was very slow on, then decided to kick in on the last few controls which was fun & fast. Won the league now, for sure.
http://www.bristolorienteering.org.uk/sites/defaul...
http://www.bristolorienteering.org.uk/sites/defaul...
Friday Feb 21, 2014 #
1 PM
Gym 1:10:00 [3]
shoes: Brooke Ravenna 4
Gym, weights only due to large amount of cardio this week. Tiring but ok. followed by a "sports" massage with liz, which was good. Knackered!!!!!
Thursday Feb 20, 2014 #
6 PM
Running intervals 45:00 [5] 6.0 mi (7:30 / mi)
shoes: Brooke Ravenna 4
SRC intervals plus 2km warm up & jog back, 6 x 3mins on , 2 mins recovery, in Millennium Square went OK even won one, but v similar session to Tues, so a bit silly really. Hamstrings tightened afterwards. Seem to be getting quicker on the road - cadence faster and struggling less. Sub-40 mins at Bristol 10k in May?
Wednesday Feb 19, 2014 #
Note
(rest day)
Tuesday Feb 18, 2014 #
11 AM
Running warm up/down 30:00 [2] 6.7 km (4:29 / km)
shoes: Brooke Ravenna 4
Running in hengrove park before (23 mins) and after (only 7 mins as righ leg cramping up after the efforts) warm.down. Proper session. good.
12 PM
Running intervals 20:25 [5] 5.5 km (3:43 / km) +35m 3:36 / km
shoes: Saucony Fastwitch 6
Hengrove park - intervals - had intended to do on the track but it was slippery & wet. Preceded by nice 23 min warm up (5km) - felt good.
5 x 4 mins, (2 mins out, then back 5 secs slower - last 250m "uphill" into a breeze) in Saucony road racers. Tough but not too agonizing.
2 mins rest in between. Kept a decent cadence throughout. Hard to measure on Mapometer but the feeling, plotting it, is that each were closer to 1.1 km than 1km, so that will do.
Can I recover?
5 x 4 mins, (2 mins out, then back 5 secs slower - last 250m "uphill" into a breeze) in Saucony road racers. Tough but not too agonizing.
2 mins rest in between. Kept a decent cadence throughout. Hard to measure on Mapometer but the feeling, plotting it, is that each were closer to 1.1 km than 1km, so that will do.
Can I recover?
Monday Feb 17, 2014 #
Note
(rest day)
Day off, and no job! lots of time to do.. lots of chores. Managed some stretching. easily recovered from yesterday. Good-oh. Encouraging.
Sunday Feb 16, 2014 #
12 PM
Orienteering race 44:13 [5] *** 6.3 km (7:01 / km) +290m 5:42 / km
shoes: Yellow Mud Claw
CSC qualifier, Haytor, sunny day (!). Blue Men ; an easy short course, Blue women was 7km!!!! Clive started 5 mins after me but luckily the course was generally easy enough that my mistakes (2 x 30 secs, maybe another 20 seconds later) were insufficient or him to catch me. Plus he made a cock up somewhere where mine was lessor. Running quite hard all the way, esp up the hills, and flat out on the paths at the end. Why didn't I feel like this at the S Champs 3 weeks ago ? Clive 42:19, me 2nd, BOK scraped thru from DEVON (we lost a few juniors to half term etc).
Great to see Sloanranger running so well on Short brown - winning it! Nice one.
Feel very fit!
Results: http://www.devonorienteering.co.uk/documents/fixtu...
Great to see Sloanranger running so well on Short brown - winning it! Nice one.
Feel very fit!
Results: http://www.devonorienteering.co.uk/documents/fixtu...
Saturday Feb 15, 2014 #
3 PM
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Brooke Ravenna 4
Esay run to ASDA to buy print cartridges. L inner soleus / heel / "calf" a bit niggly. It was the RHS one last week. Hmm. Generally OK tho.
Friday Feb 14, 2014 #
Note
(rest day)
Travel back from sunny hot Tenerife to Bristol. which is ghastly. At least house hadn't blown down.
Thursday Feb 13, 2014 #
11 AM
Climbing (Sport) 4:00 [3]
Sport climbing in Arico gorge upper all day really, hot & fun, some silly routes, some great ones, did about 8 or 9 pitches up to 6a, including a 3-star route on huge jugs in the sun. Awesome day. Injured finger a problem, but tried to just use 9 digits.... it's possible.... grade drops as a result tho. Loving Tenerife.
Wednesday Feb 12, 2014 #
6 PM
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Brooke Ravenna 4
Spent pretty much the whole day in the terrace sunbathing. Even had a beer with lunch. Liz & I reckoned this to be the laziest day of the year. Suncream on all over. Read crappy mags & the Daily Mail. Slob out!
Easy 20 min jog later - felt very relaxed.... in the sun in my hot weather running gear. Then a BBQ, & more beers Oh yes! :)
Easy 20 min jog later - felt very relaxed.... in the sun in my hot weather running gear. Then a BBQ, & more beers Oh yes! :)
Tuesday Feb 11, 2014 #
7 AM
Walking 9:00:00 [4] 9.0 mi (1:00:00 / mi) +1000m 44:36 / mi
Started at 7am tried to walk up Teide (3718m), failed but got the Pic Viejo at 3134m which was awesome. Lost our way in the lava fields at one point. Altitude having an effect, plus the intense sunshine. Great day out - got up 5am! yay. Back at car 4:30pm. Both knackered - knees sore.
Monday Feb 10, 2014 #
Note
(rest day)
Relaxing morning, then drove to Los Gigantes in the afternoon, impressive place! No exercise.
Sunday Feb 9, 2014 #
12 PM
Climbing (Sport) 3:00 [3]
Las Canadas at 2100m - some hilarious sport climbing, featuring useless and terrified non climbers like us. Bailed on first two "routes" - very embarrassing ("Take!"). bravely led a trad/Alipine grade 4 with 2 bolts & one shrub for pro in 30m . Abbed off. finally settled down to some smoother climbing later but at that altitude - it was awesome, tho, with sunshine, and great views of both Teide (3718m) behind us, and two hot chicks who'd climbed a hard looking 6b+ line. Babes. In their 20's tho - we're nearly 50. Ah.
Saturday Feb 8, 2014 #
12 PM
Running 43:00 [3]
shoes: Brooke Ravenna 4
Stupidly ran at nearly noon, in the heat, to the beach, up the hills behind the apt, and around the complexes. Grim. Lower r inner calf getting sore. Too hot! but survived - luckily. Didn't push it but could hardly jog up the massive road at the end. Hmm..........!!!!
Friday Feb 7, 2014 #
Note
(rest day)
Up at 4:00am to fly to Tenerife, where we basically slobbed out all afternoon on the terrace and I fell asleep. HOLIDAY!!!
Thursday Feb 6, 2014 #
Gym 1:00:00 [3]
gym - 10 mins on cross trainer, then 2 x medium intensity circuits. Absolutely KNACKERED. Whatever.
Wednesday Feb 5, 2014 #
Orienteering 1:25:00 [4] 9.0 km (9:27 / km) +250m 8:18 / km
shoes: Mizuno Wave Harrier 3
Stopped off en route back from Winchester (sorting late mum's house) (she was a good orienteer...) to "train" at Cannimore / Shear Water, near Longleat - scene of my 3rd Gold award in 3rd place in M13 at the BOK Trot 1978. Winner - A. Velecky. A notable day I did 4km in 38 mins that day, my first sub 10 min kms and my first "podium". I got a mounted map that's now lost.
Did my Mum's course, or what I could of it as Center Parcs' foul perimeter fence cuts through the top of the area. Some nice bits, what I remembered from 1978 was in fact still there! eg. the road leg.
However, the wood is not runnable anymore and the paths utter mudfest quagmires, so it was grim.
Quick break back at the car, water & swap map.
I then started the 4.3km course I "won" in 2005 - this was vastly worse. Rough overgrown forests, and dreadful paths. I was miles slower than my 35 min winning time & I really couldn't be arsed by the end. On the plus side, it was nice as it got dark to feel starving, light headed and "bonky" - that will do my blood sugars a lot of good (to be depleted). Legs aching in a nice way.
then drove home in dreadful traffic and rain and wind. Ah, the UK - why do we live here? No idea.
Good endurance sesh! Intensity given 4 due to length of time out there, not pace. To be worked on .. in Tenerife? :)
Did my Mum's course, or what I could of it as Center Parcs' foul perimeter fence cuts through the top of the area. Some nice bits, what I remembered from 1978 was in fact still there! eg. the road leg.
However, the wood is not runnable anymore and the paths utter mudfest quagmires, so it was grim.
Quick break back at the car, water & swap map.
I then started the 4.3km course I "won" in 2005 - this was vastly worse. Rough overgrown forests, and dreadful paths. I was miles slower than my 35 min winning time & I really couldn't be arsed by the end. On the plus side, it was nice as it got dark to feel starving, light headed and "bonky" - that will do my blood sugars a lot of good (to be depleted). Legs aching in a nice way.
then drove home in dreadful traffic and rain and wind. Ah, the UK - why do we live here? No idea.
Good endurance sesh! Intensity given 4 due to length of time out there, not pace. To be worked on .. in Tenerife? :)
Tuesday Feb 4, 2014 #
Note
(rest day)
Of to Winchester. Considered a run later after spending 2 hours sorting stuff in my Mum's house, but in fact, ended up at a chip shop (!), so a rest day.
Sat in alone reading books and remembering the last century. Laid off the booze.
Sad.
Sat in alone reading books and remembering the last century. Laid off the booze.
Sad.
Monday Feb 3, 2014 #
Note
(rest day)
Rest - knackered from yesterday's efforts on such a tough course / area. First day of unemployment - many chores to do... but all good... I do like breaks from office life.
Sunday Feb 2, 2014 #
12 PM
Orienteering race 1:20:28 [5] 83.0 km (58 / km) +275m 57 / km
shoes: Yellow Mud Claw
Foul QO galloppen - Brown 8.3 km in mud, marsh, bog & brambles. Howler at no 2 as thought a ditch went towards the control - it didn't. 3 mins lost. Then total awful no 12 - just dire. (long leg - wandered off long bearing then made silly decision later). Long bingo foul leg no 15 - just NOTHIGN to go on - and vile terrain - standing there! Picked up on later legs, as elt fit, winning a few, so not all bad, but noth lower calves had totally had enough by the last 10 mins. 80 mins, 6th, whatever. Mark ahead, also both Clive & Mike Hallett.... the former by too much but thrives on such long tough areas....
results here but so what?
http://www.quantockorienteers.co.uk/items/galoppen...
results here but so what?
http://www.quantockorienteers.co.uk/items/galoppen...
Saturday Feb 1, 2014 #
Running 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Brooke Ravenna 4
10 mins on cross trainer, 10 mins at 8min mile on running machine (then gym); 11 mins run warm down in park - freezing out there! in shorts too - vile. legs seemed bouncy after 4 days off.
3 PM
Gym 30:00 [3]
Gym session, once round. OK.