Training Log Archive: philm64

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

C • Using Mark Burley's compass 3

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.

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...

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.

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.

C • good effort 2

Pretty tired after tip top w/e. Legs less than I'd feared, though - even after Big Dipper - hmmm! promising.