Training Log Archive: philm64In the 7 days ending Jun 8, 2014:
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Sunday Jun 8, 2014 #
9 AM
Running race (Road race) 38:22 [5] 10.0 km (3:50 / km) +45m 3:45 / km
shoes: Saucony Fastwitch 6
Bradley Stoke 10km, early start (9:30), warm & sunny & windy so v dehydrating. I was warned about fast start (whcih resembled a B&W club champs) so hung back a bit but noticed I wasn't that far off Mark Burley (actuary), nor Jesse Sanzo (different league). 1km in either 3:25, 3:30 or 3:44, not sure, but it was fast & i was OK with it. 2km similar, felt chilled, dropped a couple. Now detached behind Mark.
Then started to struggle - the heat, dry mouth, sweaty - & not gaining on Mark - he was clearly not going flat out as per Bristol 10km. Then at 4km two guys passed me and i didn't really have the oooomph to hang on. Took on water, which helped tho I lost more ground, & was detached to 5km (18:44 , or Garmin says 18:51- but elevation lower than the start?) . slowest km in 4:10 slight uphill, detached behind a gourp of 5 including Mark. I seemed to have no spring to do anything about bridging this gap. Oh dear. Looking mediocre, then.
Just before 7km Mark was dropped and that was my spur to get going - quickly passed him then my drop-Mark-now-or-he'll come back at me on the field pace increase took me to, and then past ,sevveral of the group ahead.
Finally latched onto the "leading" two of the group past 8km (30:40?) and hung on. Sadly, died last km as my left lower leg started "cramping" up - no injury, just painful . Staggered to the field then some guy started outsprinting me. Hilariously, having "outkicked" a nearly 50-yo, he threw his hands up in the air in hollow victory,and promptly stopped at the pre-finish. I ran past him as everyone told him to "keep going!!!" - too late mate! He was moaning after, saying there were "two finishes" - urm, the clock & "FINISH" banner were a bit of a giveaway.
9th, tho really should have been 10th, FIRST VET40!!!! (no prize)
Winner 34:45, Jesse Sanzo 36:24.
http://dbmax.racetecresults.com/results.aspx?CId=1...
http://connect.garmin.com/activity/516253390
Delighted really, 1 second slower than Bristol 10km, but a slower course. ready to go sub 38, and I think sub-37:30 on a good fast flat road course. Mark rallied well for 1st local, 38:34, he was gaining on me at the end, and substantially faster than last year, outlining his improvement this year.
Then started to struggle - the heat, dry mouth, sweaty - & not gaining on Mark - he was clearly not going flat out as per Bristol 10km. Then at 4km two guys passed me and i didn't really have the oooomph to hang on. Took on water, which helped tho I lost more ground, & was detached to 5km (18:44 , or Garmin says 18:51- but elevation lower than the start?) . slowest km in 4:10 slight uphill, detached behind a gourp of 5 including Mark. I seemed to have no spring to do anything about bridging this gap. Oh dear. Looking mediocre, then.
Just before 7km Mark was dropped and that was my spur to get going - quickly passed him then my drop-Mark-now-or-he'll come back at me on the field pace increase took me to, and then past ,sevveral of the group ahead.
Finally latched onto the "leading" two of the group past 8km (30:40?) and hung on. Sadly, died last km as my left lower leg started "cramping" up - no injury, just painful . Staggered to the field then some guy started outsprinting me. Hilariously, having "outkicked" a nearly 50-yo, he threw his hands up in the air in hollow victory,and promptly stopped at the pre-finish. I ran past him as everyone told him to "keep going!!!" - too late mate! He was moaning after, saying there were "two finishes" - urm, the clock & "FINISH" banner were a bit of a giveaway.
9th, tho really should have been 10th, FIRST VET40!!!! (no prize)
Winner 34:45, Jesse Sanzo 36:24.
http://dbmax.racetecresults.com/results.aspx?CId=1...
http://connect.garmin.com/activity/516253390
Delighted really, 1 second slower than Bristol 10km, but a slower course. ready to go sub 38, and I think sub-37:30 on a good fast flat road course. Mark rallied well for 1st local, 38:34, he was gaining on me at the end, and substantially faster than last year, outlining his improvement this year.
Saturday Jun 7, 2014 #
Note
(rest day)
Woke 9:15, 8 viewings on my house 12 - 3pm, totally knackered from last nite, had to go to bed for an hour at 5pm! Shattered!
Friday Jun 6, 2014 #
Note
Gig at Tortworth Court - 70s 80s night - rammed - 10 of us on tiny stage, very hot & loud. Didn't finish til 12:15am, got home 1:20, having left house at 5:30pm. Equivalent to a day at work, and felt tougher than the Harvester!!! Whisky when I got in , and luckily passed out quickly. Sex & drugs & rock n roll (none to all). Finger almost survived the onslaught - some solos later were tricky but adrenaline kicked in.
Gym 1:15:00 [3]
Gym. 20 mins x-trainer (5.6km), then 2 weights circuits, not busting a gut there, but steady.
15+ mins run around Greville Smythe park after - easy pace - sunny, probably 2 miles, so 36 mins cardio in total.
Big night ahead!
15+ mins run around Greville Smythe park after - easy pace - sunny, probably 2 miles, so 36 mins cardio in total.
Big night ahead!
Thursday Jun 5, 2014 #
Note
(rest day)
Deadline at work, and band rehearsal in eve, only one pint htis time then home.
Wednesday Jun 4, 2014 #
7 PM
Orienteering race (Urban) 40:43 [5]
shoes: Brooke Ravenna 4
BOK Urban, SToke Gifford.
Pouring rain, very cold, and terrible traffic to get there (impossible to get there without traffic at that time)
LOng. 6.7km, ran OK, steady, less pain in lowe legs than previous urbans, which is promising.
Silly mistake near Parkway station as went up into dead end parking area. 20 secs? route choice to 8 could have been better thought out & executed. slow to 10 - wrong route plus stopped & strtetched leg as cramp - which went quickly. Foolish stop & double back loop en route to 12 as not sure about which alleyway to take - 15 seconds. flat out or so i thought for last few - but so wet, was slipping & splashing & muddy - not exactly what the planners had in mind! Reasonabel run, Zec-ced for first time, Cecilie not far behind, and faster on many legs, so definitely on the way out, but as M50 I did OK. Soaking - jog back to car park - shivering & numb fingers when i got there. COuld hardly get socks off (injured finger & numb). Grim!
Mark Burley continues his dominance. My sneaky route thru fight at the end was in marked contrast to Duncan's unfortunate escapade! Hence me "winning" the "run-in".
http://www.bristolorienteering.org.uk/sites/defaul...
http://connect.garmin.com/activity/513955181
Pouring rain, very cold, and terrible traffic to get there (impossible to get there without traffic at that time)
LOng. 6.7km, ran OK, steady, less pain in lowe legs than previous urbans, which is promising.
Silly mistake near Parkway station as went up into dead end parking area. 20 secs? route choice to 8 could have been better thought out & executed. slow to 10 - wrong route plus stopped & strtetched leg as cramp - which went quickly. Foolish stop & double back loop en route to 12 as not sure about which alleyway to take - 15 seconds. flat out or so i thought for last few - but so wet, was slipping & splashing & muddy - not exactly what the planners had in mind! Reasonabel run, Zec-ced for first time, Cecilie not far behind, and faster on many legs, so definitely on the way out, but as M50 I did OK. Soaking - jog back to car park - shivering & numb fingers when i got there. COuld hardly get socks off (injured finger & numb). Grim!
Mark Burley continues his dominance. My sneaky route thru fight at the end was in marked contrast to Duncan's unfortunate escapade! Hence me "winning" the "run-in".
http://www.bristolorienteering.org.uk/sites/defaul...
http://connect.garmin.com/activity/513955181
Tuesday Jun 3, 2014 #
Running 24:00 [2] 4.5 km (5:20 / km) +60m 5:00 / km
shoes: Brooke Ravenna 4
Nice gentle easy recovery run around Vicky park & totterdown / windmill hill. Very stiff at first; thisi eased.
Monday Jun 2, 2014 #
Note
(rest day)
Very knackered indeed. Hamstrings very sore, the LH one in particular, which is unusual. I put it down to my ridiculously over-zealous finishing sprint yesterday. Which wasn't needed, dumbo!!!! I feel bad that I did that to Roger.
Work grim.
Work grim.