Training Log Archive: philm64In the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
Note
(rest day)
Very tired / off colour & right leg v stiff.
Off colour may be the remnant of my old PVFS fatigue illness 1997 - 2006. Who knows. It passes, though.
Off colour may be the remnant of my old PVFS fatigue illness 1997 - 2006. Who knows. It passes, though.
Sunday Mar 30, 2014 #
9 AM
Running long 2:10:00 [4] 21.4 km (6:04 / km) +560m 5:22 / km
shoes: Brooke Ravenna 4
Early (clocks had changed too...) LONG LONG run with Mark Burley, trying to stop him doing yet another fast road race. Not done a run like this since possibly 1993, or 1994. Conversation pace throughout. Lower Langford, across fields, up to BOK trot area on Black Down, & around it, then traverse across moor on good path then down to Burrington Ham (O map there too), around that, then long climb out and up to Beacon Batch, 325m / 1066ft, which we reached at about 14.5km. 1hr 35. Then across top of moor, very sunny & good running, descent thru woods and back down steep stony tracks, where I started to suffer.
Staggered somewhat across fields, then to make Mark's 1st "half marathon" we ran a road loop at the end. I tried to "pace" him only lasted about 200m but Mark's Garmin said I was running at 3:55/km pace ! I then bonked almost properly for the final 800m.
Massive pub lunch in the sun at Lower Langford - and home & sunbathing with tea & papers in my garden by 2pm. Fantastic day.
http://www.mapometer.com/running/route_3817703.htm...
http://connect.garmin.com/activity/470168838
Staggered somewhat across fields, then to make Mark's 1st "half marathon" we ran a road loop at the end. I tried to "pace" him only lasted about 200m but Mark's Garmin said I was running at 3:55/km pace ! I then bonked almost properly for the final 800m.
Massive pub lunch in the sun at Lower Langford - and home & sunbathing with tea & papers in my garden by 2pm. Fantastic day.
http://www.mapometer.com/running/route_3817703.htm...
http://connect.garmin.com/activity/470168838
Saturday Mar 29, 2014 #
Orienteering race 40:44 [5] 6.7 km (6:05 / km) +275m 5:03 / km
shoes: Yellow Mud Claw
NGOC league, Cleeve, Blue, good run, only one mistake, which was caused by following the wrong people, so own fault, allowing RCRO to re-pass me, this always happens! (usually with Rachel Leathwood). Punished myself for this by busting a gut to re-catch him, which I *just* managed (he's vastly different from the UBOC 2010 model). Just as well, cos it meant I did in fact win.
http://www.ngocweb.com/results/results_13_14/L6res...
http://www.ngocweb.com/results/results_13_14/L6spl...
Routegadget: http://www.ngoc.routegadget.co.uk/rg2/#56
Pleased. But it *was* piss easy... the JK won't be.
http://www.ngocweb.com/results/results_13_14/L6res...
http://www.ngocweb.com/results/results_13_14/L6spl...
Routegadget: http://www.ngoc.routegadget.co.uk/rg2/#56
Pleased. But it *was* piss easy... the JK won't be.
Friday Mar 28, 2014 #
11 AM
Climbing (Bouldering) 1:30:00 [4]
Indoor bouldering at UCR.http://www.undercover-rock.com/ Found it rather strenuous and I was struggling on a lot of the steeper moves with smaller holds.
Did a bit of slab work, for balance, and that wasn't bad, so not a total diaster. Hands wrecked afterwards.
Finished off messing around on a 6b+ circuit & was able to do most of the moves, if not link them. So I can't be too terrible. Morocco in a weeks time.... trad so very different really. Just want to know I can hang on.....
Did a bit of slab work, for balance, and that wasn't bad, so not a total diaster. Hands wrecked afterwards.
Finished off messing around on a 6b+ circuit & was able to do most of the moves, if not link them. So I can't be too terrible. Morocco in a weeks time.... trad so very different really. Just want to know I can hang on.....
5 PM
Running 24:00 [2] 2.7 mi (8:53 / mi)
shoes: Brooke Ravenna 4
Easy jog around Victoria park and totterdown & windmill hill, as a loosener. Felt knackered (had climbed earlier) , also tending to the roads in which I'd quite like to buy a new house - stopped at a ew For Sale signs to have a look.
Home - food - TV - beer - bed before 10pm, out like a light! Oh dear.
Home - food - TV - beer - bed before 10pm, out like a light! Oh dear.
Tuesday Mar 25, 2014 #
Running 1:05:00 [3] 12.2 km (5:20 / km) +176m 4:58 / km
shoes: Mizuno Wave Harrier 3
Steady run in woods near Winchester, revisiting the stomping ground of my youth, late 70s - early 80s, after overseeing the final clearing of my late Mum's house prior to its imminent sale.
Got up to Farley mount and then ran a "D" course apparently run by my Dad ("B. Murray. M43, SOC") in 1978/79 on a black & white hand drawn / photocopied map of Crab & West woods, by Bob Joiner (what happened to him?), and I think from the SOC summer Barbeque - happy halcyon memories. 2.9km I think - I did 18:45 (...) & tried to imagine my Dad puffing along back when he was younger than I am now. Stupidly ran thru woods and tore legs to pieces. No biggie.
http://www.mapometer.com/running/route_3814946.htm...
Then drove back to Bristol with another car loaded to the max. The final trip!
Got up to Farley mount and then ran a "D" course apparently run by my Dad ("B. Murray. M43, SOC") in 1978/79 on a black & white hand drawn / photocopied map of Crab & West woods, by Bob Joiner (what happened to him?), and I think from the SOC summer Barbeque - happy halcyon memories. 2.9km I think - I did 18:45 (...) & tried to imagine my Dad puffing along back when he was younger than I am now. Stupidly ran thru woods and tore legs to pieces. No biggie.
http://www.mapometer.com/running/route_3814946.htm...
Then drove back to Bristol with another car loaded to the max. The final trip!
Monday Mar 24, 2014 #
Gym 1:15:00 [3]
Gym. 10 mins warm up, full 2 x circuits of weights, knackered, bored, didnt' enjoy it. Probably not the most sensible decision. Then 10 mins warm down.
Andy J Williams rehearsal, then left Brizz at 10pm to drive in bad weather & dark to Otterbourne (near Winchester) for the final time, sleeping in the house my Mum bought in 1985. Sad.Arrived 11:40 and immediately drank a whisky miniature. Slept like the dead.
Andy J Williams rehearsal, then left Brizz at 10pm to drive in bad weather & dark to Otterbourne (near Winchester) for the final time, sleeping in the house my Mum bought in 1985. Sad.Arrived 11:40 and immediately drank a whisky miniature. Slept like the dead.
Sunday Mar 23, 2014 #
12 PM
Orienteering race 28:31 [4] 4.6 km (6:12 / km) +110m 5:32 / km
shoes: Yellow Mud Claw
BOK Walcombe event - r leg still jippy, but after helping with car parking (sometimes in hail!) for 80 mins, I was relieved and decided to dash round the Green to see how it was. Answer: not bad, started steady, navigation v easy so concentrated on being careful with leg initially, until no 9, when I let rip and found myself running fast. Big burn up from there to finish, passing & dropping one of our promising juniors (Ben Shardlow?) whilst hopefully showing him how to execute legs quickly. 28:31 or 6:12 per km. Not bad! Saw Liz later for some stretching and prodding of "dodgy" right leg.
Result http://www.bristolorienteering.org.uk/sites/defaul...
Routegadget
http://www.bok.routegadget.co.uk/rg2/#90
Result http://www.bristolorienteering.org.uk/sites/defaul...
Routegadget
http://www.bok.routegadget.co.uk/rg2/#90
Saturday Mar 22, 2014 #
11 AM
Orienteering 2:00:00 [3]
shoes: Yellow Mud Claw
Hallett's BOK Training - Llangattock, south wales.
Very cold up there and a violent hail storm during one exercise. Only had thin O trews on and nothing else on lower half, so legs froze. woolly hat & cagoule & gloves on the rest!
4 exercises - simplification (4.8km, on 1:15 map!), control pick (hailed on) (--- lunch break every1 crammed into tent sheltering ---), corridor, long & short. during the last one, my r leg "packed in" - combination of tussocks, and cold. so I called it a day (most people had by then). Brillient effort by the Halletts, terrain v like Merthyr common, and i was jogging & accurate - pleasing. Bring it on! (the JK).
Not sure what's going on with right leg, but hope not serious - not a pull, tear or cramp - just a "spasm"?
Noticed some lovely crag rock on one exercise, & stopped to examine it. I'm seriously in need of a climbing fix ....
Very cold up there and a violent hail storm during one exercise. Only had thin O trews on and nothing else on lower half, so legs froze. woolly hat & cagoule & gloves on the rest!
4 exercises - simplification (4.8km, on 1:15 map!), control pick (hailed on) (--- lunch break every1 crammed into tent sheltering ---), corridor, long & short. during the last one, my r leg "packed in" - combination of tussocks, and cold. so I called it a day (most people had by then). Brillient effort by the Halletts, terrain v like Merthyr common, and i was jogging & accurate - pleasing. Bring it on! (the JK).
Not sure what's going on with right leg, but hope not serious - not a pull, tear or cramp - just a "spasm"?
Noticed some lovely crag rock on one exercise, & stopped to examine it. I'm seriously in need of a climbing fix ....
Friday Mar 21, 2014 #
Note
(rest day)
Thursday Mar 20, 2014 #
2 PM
Gym 1:30:00 [3]
shoes: Saucony Fastwitch 6
Gym. 20 mins cross trainer, then weights, but only one set plus some select extras, (due to arms knackered from indoor climbing last nite), then final 15 mins on cross trainer. so 35 mins cardio. Fine.
Wednesday Mar 19, 2014 #
7 PM
Climbing (Sport) (Indoor) 2:00:00 [4]
Red Point indoor wall with Sam. Good, finger a lot better. Flashed a few 6a+ plus "redpointed" the one I fluffed post crux - last move!
Good top rope bridging too. Then pub. Excellent evening.
Achilles sore first thing from long hard ground run day before - hope nothing bad, but ice & creams on them in morning anyway. Climbing stretched them out so should be OK.
Good top rope bridging too. Then pub. Excellent evening.
Achilles sore first thing from long hard ground run day before - hope nothing bad, but ice & creams on them in morning anyway. Climbing stretched them out so should be OK.
Tuesday Mar 18, 2014 #
11 AM
Running 1:13:00 [3] 8.6 mi (8:29 / mi) +367m 7:30 / mi
shoes: Saucony Fastwitch 6
Long steady paced run, from Ashton court car park, through my fave areas of wood around Long Ashton. Never struggled, enjoyed being out running. was back near car at 55mins but went off on another loop to make it 70 mins and got slightly carried away. Most excellent. Good to be out of house while workmend were drilling away half my bedroom & parts of my dining room & top of stairs. Stressful!
Choice of shoes wrong - very hard & dry, so trail shoes a bit un-padde, should have worn trainers. Achilles a bit niggly, but came to nothing.
8.6 miles / 13.85 km, 367m climb
http://www.mapometer.com/running/route_3809293.htm...
8.5 mins' mile! Oh dear! So what?
Choice of shoes wrong - very hard & dry, so trail shoes a bit un-padde, should have worn trainers. Achilles a bit niggly, but came to nothing.
8.6 miles / 13.85 km, 367m climb
http://www.mapometer.com/running/route_3809293.htm...
8.5 mins' mile! Oh dear! So what?
Saturday Mar 15, 2014 #
12 PM
Orienteering race 36:26 [5] 5.2 km (7:00 / km) +85m 6:29 / km
shoes: Yellow Mud Claw
BOK Saturday league 5, Purdown, put on by UBOC
5.2km 85m climb, warm & sunny , felt hot!
My last saturday league race, I've done the lot, starting with two perfect runs and victories over Mark Burley, ending shamefully. The run was not needed as I've won league anyway. Raced to no 1 flat out, nailed it, and on path to no 2 felt ridiculously fast - hence totally over shot and lot a good minute, or more. Silly choice to no 4 - a minute. Just trying too hard, running too fast.... overhot no 9 (allowing Rachel Leathwood to re-overtake me - this always happens!) . Then no 13 I just lost concentration & came out of the woods at a really silly point, ran all the way into the wet field, then had to slog up round the tower - prob 1min maybe a bit more. I was laughing by now.
http://www.bristolorienteering.org.uk/sites/defaul...
36:36, Mark Burley 33, I should have been around 33 - 34 mins had I been thinking straight. Sloanranger finally scalps me for the first time since 1992? :) So 4th as Matt Whipple (mapper) also ran round in 32:30-odd.
UBOC made the event great fun with TrailO and cakes - good effort!
I'm bored with orienteering......
5.2km 85m climb, warm & sunny , felt hot!
My last saturday league race, I've done the lot, starting with two perfect runs and victories over Mark Burley, ending shamefully. The run was not needed as I've won league anyway. Raced to no 1 flat out, nailed it, and on path to no 2 felt ridiculously fast - hence totally over shot and lot a good minute, or more. Silly choice to no 4 - a minute. Just trying too hard, running too fast.... overhot no 9 (allowing Rachel Leathwood to re-overtake me - this always happens!) . Then no 13 I just lost concentration & came out of the woods at a really silly point, ran all the way into the wet field, then had to slog up round the tower - prob 1min maybe a bit more. I was laughing by now.
http://www.bristolorienteering.org.uk/sites/defaul...
36:36, Mark Burley 33, I should have been around 33 - 34 mins had I been thinking straight. Sloanranger finally scalps me for the first time since 1992? :) So 4th as Matt Whipple (mapper) also ran round in 32:30-odd.
UBOC made the event great fun with TrailO and cakes - good effort!
I'm bored with orienteering......
Friday Mar 14, 2014 #
11 AM
Climbing (Bouldering) 1:30:00 [4]
TCA indoor bouldering with Liz & Nellie.
Taxing! not fit for bouldering. Good fun tho and sociable.
Hands very sore afterwards.....
Taxing! not fit for bouldering. Good fun tho and sociable.
Hands very sore afterwards.....
Thursday Mar 13, 2014 #
3 PM
Gym 1:30:00 [3]
shoes: Brooke Ravenna 4
Cycle - gym. 15 mins cross trainer. as warm up.
full 2 x weights circuits - OK not too tough.50 minutes?
12 mins on running machine including a sub 7 min mile which contained a 3 minute 800m, quite fast but felt OK.
Cycle home.
90 mins or so, in total.
Out to see Australian Pink flloyd - 3rd time in 13 months - excellent as usual.
full 2 x weights circuits - OK not too tough.50 minutes?
12 mins on running machine including a sub 7 min mile which contained a 3 minute 800m, quite fast but felt OK.
Cycle home.
90 mins or so, in total.
Out to see Australian Pink flloyd - 3rd time in 13 months - excellent as usual.
Wednesday Mar 12, 2014 #
Running 40:00 [4]
shoes: Brooke Ravenna 4
Morning run whilst my PC was "working" at rebuilding itself. Felt rough. 40 mins. 8km - rubbish! Dear me.
http://www.mapometer.com/running/route_3804666.htm...
http://www.mapometer.com/running/route_3804666.htm...
Tuesday Mar 11, 2014 #
Note
(rest day)
PC dead so spent whole day backing up files to a new 1Tb external hard drives. I f**King hate virus writers & if I even knowingly meet one i will smack him one hard.
Saturday Mar 8, 2014 #
Orienteering race 50:29 [5] 6.1 km (8:17 / km) +210m 7:04 / km
shoes: Yellow Mud Claw
NGOC league Cranham. used Mark Burley's compass for first time. This doesn't justify my 45 deg error at no 1 - I was just being silly. 1 min.
Flew round til no 7 - was too far right, (west) which seemed impossible. It wasn't. 1 min. (tho Mark was 1:40 quicker....).
Quite clean the rest of course. Felt tough for 6.1/210m, but was running OK I think.
50mins seems slow. Mark 48, Andy Monro 49. OK. Stale? Need a break.
R calf knotting a bit on last hill, but felt OK on flat. R. Hamstrings again tightening up post-run.
10 mins jog warm down. Revisited last control which was quite bingo-y - luckily I got it OK. (both times!).
http://www.ngocweb.com/results/results_13_14/L5res...
Splits: http://www.ngocweb.com/results/results_13_14/L5spl...
Routegadget: http://www.ngoc.routegadget.co.uk/rg2/#55
Flew round til no 7 - was too far right, (west) which seemed impossible. It wasn't. 1 min. (tho Mark was 1:40 quicker....).
Quite clean the rest of course. Felt tough for 6.1/210m, but was running OK I think.
50mins seems slow. Mark 48, Andy Monro 49. OK. Stale? Need a break.
R calf knotting a bit on last hill, but felt OK on flat. R. Hamstrings again tightening up post-run.
10 mins jog warm down. Revisited last control which was quite bingo-y - luckily I got it OK. (both times!).
http://www.ngocweb.com/results/results_13_14/L5res...
Splits: http://www.ngocweb.com/results/results_13_14/L5spl...
Routegadget: http://www.ngoc.routegadget.co.uk/rg2/#55
Friday Mar 7, 2014 #
3 PM
Gym 1:25:00 [3]
shoes: Brooke Ravenna 4
Gym. 20 mins cross trainer (5.2km), 55 mins weights, not too hard but not too easy either, then 15 mins on cross trainer (4km). All fine. Sit ups seemed a little hard today. no biggie.
Thursday Mar 6, 2014 #
Note
(rest day)
Rest day. Cycled to town & back, to see "the wolf of wall street" which was wayy OTT and disappointing. Scorsese? Come on. http://en.wikipedia.org/wiki/List_of_films_that_mo...
Wednesday Mar 5, 2014 #
7 PM
Climbing (Sport) 2:00:00 [4]
Redpoint indoor climbing + Sam. Didn't try too hard as knackered & no finger tape either, but went well, led lots, did a couple of 6a+'s and generally had a good time. Pumped at end, beer followed. All good.
Tuesday Mar 4, 2014 #
6 PM
Running intervals 1:10:00 [5] 14.0 km (5:00 / km)
shoes: Brooke Ravenna 4
SRC Tues night run - Mark Ducker's "Kenyan Intervals" - 18 x 1min on, 1 min recovery on the Portway ie. very flat & very fast. Plus easy run to Portway (and stagger back afterwards) Effing brutal!!!!!! 36 mins of pain pain pain. Managed OK. Legs & Achilles seemed OK. Could not go with the top boys, Mark & Matt, the latter looking frisky despite a 79min half marathon just 2 days ago!!!! I have NO chance.
I wonder what pace I was doing for those 18 mins? and how far covered? Well over 5km?
Could barely hobble back home and had to walk up my hill.
The sign of a good session.... no hint of last week's "virally" feeling. Good.
Knackered.
I wonder what pace I was doing for those 18 mins? and how far covered? Well over 5km?
Could barely hobble back home and had to walk up my hill.
The sign of a good session.... no hint of last week's "virally" feeling. Good.
Knackered.
Monday Mar 3, 2014 #
Note
(rest day)
Pretty tired after tip top w/e. Legs less than I'd feared, though - even after Big Dipper - hmmm! promising.
Sunday Mar 2, 2014 #
Orienteering 25:00 [3] 3.0 km (8:20 / km) +100m 7:09 / km
shoes: Yellow Mud Claw
See other entry - post race "training" - warmdown.
12 PM
Orienteering race 54:05 [5] 6.2 km (8:43 / km) +260m 7:13 / km
shoes: Yellow Mud Claw
Merthyr Mawr Blue course (Welsh champs) - well.... rubbish? erratic. no game plan for no 4 and found no 5 first, 2 mins lost. no 6 - ended up on "wrong" spur... 2 mins. no 8, there was a path & semi open not marked - hesitant, overshot. 1 minute. No excuses for no 14 - I was lucky not to lose big time there, then fine til penultimate control - real sting in the tail - north side of a spur, confused, 1-2 mins.
The map's printing meant I could barely make out a) white forest (run), b) slow run (the green was near-invisible, c) the undergrowth was also hard to see. Some of the white & dark green bits had VERY obvious boundaries - so why no black dots (vegetation boundaries) around these on the map? It would have aided comprehension given the colour printing was rather difficult.
I would say I enjoyed my cock-up laden run, the course was really good, kept me very engaged, and near the end I was feeling disappointed it was about to end - so much so that I then went straight out, "ran" up the Big Dipper, then re-did nos 2,4,5,6,7,10,11, another 25 mins training. THis time I really could not find no 4 - lost 4 mins?
Also, countours were mapped very well - great to run on such an area - even if I had to eat humble pie - for first time in 31 years.....
Felt quite fit today during race, quite zippy & speedy, unlike yesterday when I felt a bit off colour & "viral". By the end of my "warm down" / extra training, tho , I was knackered! As is right.
The map's printing meant I could barely make out a) white forest (run), b) slow run (the green was near-invisible, c) the undergrowth was also hard to see. Some of the white & dark green bits had VERY obvious boundaries - so why no black dots (vegetation boundaries) around these on the map? It would have aided comprehension given the colour printing was rather difficult.
I would say I enjoyed my cock-up laden run, the course was really good, kept me very engaged, and near the end I was feeling disappointed it was about to end - so much so that I then went straight out, "ran" up the Big Dipper, then re-did nos 2,4,5,6,7,10,11, another 25 mins training. THis time I really could not find no 4 - lost 4 mins?
Also, countours were mapped very well - great to run on such an area - even if I had to eat humble pie - for first time in 31 years.....
Felt quite fit today during race, quite zippy & speedy, unlike yesterday when I felt a bit off colour & "viral". By the end of my "warm down" / extra training, tho , I was knackered! As is right.
Saturday Mar 1, 2014 #
1 PM
Orienteering race 32:16 [5] 4.1 km (7:52 / km) +100m 7:01 / km
shoes: Mizuno Wave Harrier 3
SBOC Welsh short champs - Kenfig Burrows
Late start, so I'd been pre-warned.... hesitant to no 1 & no 2 lost the plot slightly, due to a huge waterlogged path, so 9 mins to no 2 , c2 mins down on where I *should* be. .
no 4 - totally hesitant, stood still on a hill, for 45 seconds, passed by Abi Weeds then I realised she was going the right way so started racing. Caught her just before no 6. This was supposed to be NORTH of a track, but we found it on the SOUTH side. She, I and another chap immediately said, "Wrong place", then to no 7 - easy? No. Nothing. No niche, no control. Abi ran to the other side to find it in a broad re entrant "that's wrong as well!".
No 8 I realised the northern path was waterlogged so got it OK (dropping Abi in the process), then ok to finish - a little perplexed that no 10 "between the knolls" was high up on top of a hill/knoll. It seems it had been moved up there to reduce the further number of complaints about it to zero. No one could miss it now.
7th, 32mins, Charlie & Clive 30mins, but it was a case of who had the least balls-ups induced by poor map, poor / erratic control placement, etc.
Apart from that , a nice day really!
Late start, so I'd been pre-warned.... hesitant to no 1 & no 2 lost the plot slightly, due to a huge waterlogged path, so 9 mins to no 2 , c2 mins down on where I *should* be. .
no 4 - totally hesitant, stood still on a hill, for 45 seconds, passed by Abi Weeds then I realised she was going the right way so started racing. Caught her just before no 6. This was supposed to be NORTH of a track, but we found it on the SOUTH side. She, I and another chap immediately said, "Wrong place", then to no 7 - easy? No. Nothing. No niche, no control. Abi ran to the other side to find it in a broad re entrant "that's wrong as well!".
No 8 I realised the northern path was waterlogged so got it OK (dropping Abi in the process), then ok to finish - a little perplexed that no 10 "between the knolls" was high up on top of a hill/knoll. It seems it had been moved up there to reduce the further number of complaints about it to zero. No one could miss it now.
7th, 32mins, Charlie & Clive 30mins, but it was a case of who had the least balls-ups induced by poor map, poor / erratic control placement, etc.
Apart from that , a nice day really!