Training Log Archive: philm64

DEVON orienteers Brown course at Haytor/ Hound Tor, 7.4km / 270m

Cagoule on - snow & misty / 2.5 degrees. Hat on until no 10. Only one glove on(!) as dibber in glove-less hand.

Yesterday's ParkRun pacing nonsense clearly hadn't taken much out of me. Started feeling very swift, spiked the first 5 controls perfectly.

Good run - very fast when I got it right. Silly mistake at no 6 when I lost contact & couldn't work out the terrain (plus folded map too early) - 1 minute? no 11 - should have read dimensions of boulder - 30 seconds. Hesitant on no 12 - path junction confusion - 15 seconds.

Notable scalp taken: JK M21E champion 2002 (I think - Forest of Dean) - Tim Lenton, now M40, but he had early start (there were tracks in snow & footprints in bog) , and went on to run another 90 minutes training for his off-road ultras!

Beaten by a Swiss M21 so I'll take that.

Results: http://www.devonorienteering.co.uk/results-archive...

Garmin. https://connect.garmin.com/modern/activity/1050580...

C • Snow? 8

Jog to start and warmdown after finishing brown course - ran/scrambled up Hound tor - first time up there since 1991.

Little Stoake ParkRun
Arrived in cold & drizzle. Just not feeling the need to hurt myself this morning, tho legs finally feeling good again post-Wednesday's self-obliteration exercise.

jogged a lap, umming & ah-ing - shall I just run at fast but controlled pace to 18:30? Or maybe cruise to 19:00? I'm clearly going for a personal worst as my other 2 times on here were 18:04 and 18:09. Ouch.

Ange Copeland arrived with sister, and that was that - she asked me to pace her - 21:40 the target (4:20). Sold.

Too far back at the start - so start felt much too slow. Overtaking & weaving - oh well....

Then picked up. By 4th K, it was clear 21:40 wasn't going to happen, but pace didn't drop too much even though "Pram Man" got past and was gone. Dammit! Beaten by a pram.

Put in a big burst to see how 3:30 pace felt like, & looped back to ANge who wasn't far behind anyway!
Needed a big effort in last 250 to encourage her to break 22 mins, which she did! Good effort.

2 warm down laps, with some drills / fast bits - as v v warmed up now - and a km timed from BOTTOM of course to top - the slowest - in 3:51, which hurt. All good tho.

https://connect.garmin.com/modern/activity/1048812...

results: http://www.parkrun.org.uk/littlestoke/results/late... - could have won it?!?!?!? :)

C • Winning 2

3 laps of little stoke - one warmup, one warm down / efforts (See main one) - did 10km today no question.

Cycle to gym

Steady recovery run from gym. Felt utterly knackered. Up big hill - nightingale valley - shuffling. L. hamstring sore from yesterday's 10 miler.

Calf "knotted" / cramped in last 100m so stopped and walked it. Nothing serious?
http://www.mapometer.com/running/route_4246491.htm...

15 mins S&C upstairs in gym after.

Sauna, then steam room, with stretches & rubbing sore bits. all good.

Cycle home. Push bike up hill. Dead. NEED FOOD.

set out for 10 -12 km, did 10 miles. Just felt good & light & nimble, so carried on up high above Hengrove.

parks, verges, roads, more verges. Boggy grass.
https://connect.garmin.com/modern/activity/1045742...

chugging along the road bits at a relaxed 4:15- 4:20 pace, which seemed very easy, so thoughts turned to the Manchester Marathon?

Legs started going a bit near the end, whatever. Take note.

PUt in a burst on uphill 800m, did it in about 3:10, bit of a killer, that was after an hour of the run.

Stopped to read about WHitchurch airport - interesting.

ALso looked at old track, at Whitchurch - didn't go in, it's fenced off properly, and workmen were there. I suspect they're building new houses?

Can't get my act together on Tuesdays, it would seem.