Training Log Archive: IanWIn the 7 days ending Oct 20, 2013:
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Sunday Oct 20, 2013 #
Run - off road 41:10 [5] 8.6 km (4:47 / km)
shoes: 2013 VJ Supra
Derby runner XC - Foremark
Two laps of a ~2.7mile course - starting down by the reservoir round a field, into some hilly bits, and occasional narrow muddy path, in the woodland, before a short sharp climb and a long (mainly flat) drag along a track back to a nice downhill into the main arena.
Not really sure what to expect - thought I'd started a bit too close to the front/fast, but started going past people on the first stretch of downhill, and had to resort to the nettley/brambly bits to overtake on the first narrow up. Kept it 'steady' on the first long track run and around the field, through the first lap in 20:15, but felt like a fair number were starting to go past.
Similar story on the second lap, and to last year - losing out on the flatter bits, gaining plenty on the downhills and the muddier sections. Got the shoe choice right - many were having to take it very tentatively in the mud. Used the last downhill to overtake a couple and just crept into the top 100, which was a pleasant surprise.
Next one in 4 weeks time - might have to do some training!
Two laps of a ~2.7mile course - starting down by the reservoir round a field, into some hilly bits, and occasional narrow muddy path, in the woodland, before a short sharp climb and a long (mainly flat) drag along a track back to a nice downhill into the main arena.
Not really sure what to expect - thought I'd started a bit too close to the front/fast, but started going past people on the first stretch of downhill, and had to resort to the nettley/brambly bits to overtake on the first narrow up. Kept it 'steady' on the first long track run and around the field, through the first lap in 20:15, but felt like a fair number were starting to go past.
Similar story on the second lap, and to last year - losing out on the flatter bits, gaining plenty on the downhills and the muddier sections. Got the shoe choice right - many were having to take it very tentatively in the mud. Used the last downhill to overtake a couple and just crept into the top 100, which was a pleasant surprise.
Next one in 4 weeks time - might have to do some training!
Warm up/down 25:00 [2]
shoes: 2013 VJ Supra
Wander around the first section of the course and back beforehand, hilly bits not as hilly/muddy as I'd have liked.
Short jog out with Tony afterwards, cheering people on in the last stretches. Legs will be feeling it tomorrow...
Short jog out with Tony afterwards, cheering people on in the last stretches. Legs will be feeling it tomorrow...
Tuesday Oct 15, 2013 #
Running 1:00:00 [3] 6.5 mi (9:14 / mi)
shoes: La Sportiva C-Lite
From Winshill, out through fields towards Repton and then retrace of steps. Left ITB had been feeling stiff, but no reaction at all; now right one aches...
Rolled ankle just before turn-around, a bit sore at the time but eased off quite quickly. Should probably do a bit of strength work to stop this happening.
Rolled ankle just before turn-around, a bit sore at the time but eased off quite quickly. Should probably do a bit of strength work to stop this happening.