Training Log Archive: Mark3In the 28 days ending Feb 28, 2015:
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Saturday Feb 28, 2015 #
Running race (Parkrun - ChippingSodbury) 18:08 [5] 5.0 km (3:38 / km) +36m 3:30 / km
(sick) shoes: Saucony Virrata 2
Had to take Ibuprofen this morning to kill a headache during parkrun.
Incredibly windy all the way down the right-hand straight (usually its ok there and windy in the woods, which is only 100m or so; the straight is more like 1km which made it much harder than usual) and very busy due to it being the 1 year anniversary; full of people who don't know how to keep left properly (despite signs) - grr. So actually a good time given those setbacks I think.
http://www.movescount.com/moves/move54171878
Tried to go off quicker at the start and stay quicker - but the wind made that pretty hard. But I didn't have anything left for the last k this time:
3:23
3:43
3:42
3:41
3:38
Decided against the fell race :( feeling distinctly run down at the moment
Friday Feb 27, 2015 #
Note
(sick) (rest day)
Thursday Feb 26, 2015 #
Cycling 19:00 [3] 8.0 km (25.3 kph) +30m
(sick) shoes: Specialized Sirrus Sport [bike
Wednesday Feb 25, 2015 #
Cycling (To/From WISE) 15:00 [2] 5.0 km (20.0 kph)
(sick) shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:27:36 [5] 10.88 km (8:03 / km) +9m 8:01 / km
(sick) shoes: Adidas Boost
Tough - wanted to call it a day after every rep but luckily there was someone there doing exactly the same pace as me.
1500s: 5:20, 5:21, 5:19, 5:22 (road loop)
200s: 32,33,33,33,33,33
Felt very hard after the 1500s beforehand. Not really sure if my achilles are ready for 200s.
Tuesday Feb 24, 2015 #
Running race (Aztec West 5k) 18:02 [5] 5.0 km (3:36 / km) +20m 3:32 / km
(sick) shoes: Saucony Virrata 2
Though I was pacing this awesomely, but maybe set off too slowly? It was a really well paced 18 mins but I was convinced it was going to be faster! Never mind.I'm not getting faster, but 18 is getting easier.
3:37,3:36,3:42,3:42,3:25
First time ever first and second k have been at the same pace! Left too much to do at the end.
Monday Feb 23, 2015 #
Running intervals (B+W Training) 1:00:26 [4] 8.97 km (6:44 / km) +48m 6:34 / km
ahr:124 max:177 (sick) shoes: Adidas Boost
Easy(er) session since [probably] racing tomorrow.
http://www.movescount.com/moves/move53797614
[1200m (400 jog) 600m]*2, 1200m
1200s: 4:21, 4:21, 4:20
600s: 2:04, 2:03
Can't get much more consistent; not particularly fast but well controlled.
Sunday Feb 22, 2015 #
Running tempo (part of Grizzly route) 51:21 [4] 9.74 km (5:16 / km) +339m 4:29 / km
(sick)
http://www.movescount.com/moves/move53699286#navig...
Glad I went in the morning as feeling pretty ill now
Saturday Feb 21, 2015 #
Running race (Parkrun - Little Stoke) 17:57 [5] 5.0 km (3:35 / km)
(sick) shoes: Saucony Virrata 2
Walking (Beer to Branscombe) 2:00:00 [2] 8.0 km (15:00 / km) +250m 12:58 / km
(sick)
Wednesday Feb 18, 2015 #
Cycling (To/From WISE) 15:00 [3] 5.0 km (20.0 kph)
(sick) shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:01:58 [5] 8.2 km (7:33 / km) +15m 7:29 / km
ahr:125 max:176 (sick) shoes: Adidas Boost
6*400m (1 min), (2 mins), 6*400m (60,50,40,30,20)
77,77,76,76,76,76
Bit hard to judge the next 5 since there was a whistle when the first person crossed the line, then 400 last one, so they were 370m,370,380,400,390,400
73,73,73,76,74,77
The acid test is the last one being below 80, so that's good. First set deliberately restrained; definitely getting better at pacing.
Tuesday Feb 17, 2015 #
Cycling 35:00 [2] 12.0 km (20.6 kph)
(sick) shoes: Specialized Sirrus Sport [bike
Monday Feb 16, 2015 #
Running (Recovery run) 36:00 [3] 8.0 km (4:30 / km) +35m 4:24 / km
(sick) shoes: Adidas Boost
Sunday Feb 15, 2015 #
Running race (Bath Skyline 10k) 48:28 [5] 9.94 km (4:53 / km) +297m 4:15 / km
(sick)
Muddy and hilly 10k, starting from the new location of Bath racecourse. Felt slightly feverish just before the start and contemplated not running; but that didn't last long. Pretty sure you can run off a cold. Maybe.
The guy at the front was wearing XC spikes; though that was probably a bad choice but he still disappeared into the distance and was gone after a few km. With the 2nd place guy for longer, and faster than him on the downs, but he pulled away on the ups.
The mud was too much for the mudclaws (misnomer?) - they were grippy but just clogged up and wouldn't de-clog even when the going got better; which meant that they weighed a ton. Definitely preferring the X-Talons for everything at the moment.
I was 3rd in wave 1 (I told them afterwards I'd started in the wrong wave; so we'll see if I get disqualified...) - who knows how many people were there or how quick the other waves were? Not a fan of the wave thing.
EDIT - two Strava KOMs...both on descents; obvs!
Saturday Feb 14, 2015 #
Running (Green Man (Keynsham-SG)) 2:38:26 [3] 24.29 km (6:31 / km) +247m 6:12 / km
slept:2.0 (sick)
Kept getting lost... otherwise good fun. Not back in time for parkrun though :(
Cycling (Bath and back) 2:35:04 [3] 54.9 km (21.2 kph) +176m
slept:2.0 (sick) shoes: Specialized Sirrus Sport [bike
A bit tired to drive to the orienteering and didn't fancy more running (for some reason) to decided to have a bit of a cycle.
Really struggled because I don't have thigh muscles.
Pretty quick [for me] on the way there though; 1 hour 10 is pretty good going. 1 hour 25 on the way back shows how tired I was...not including the c. 1 hour stop for a cream tea at Bitton station to keep me from fainting.
Friday Feb 13, 2015 #
Note
(sick) (rest day)
Thursday Feb 12, 2015 #
Running race (Rogue Runs Night-Chepstow) 42:44 [5] 9.69 km (4:25 / km) +218m 3:58 / km
Tough race - seemed to be about 80% uphill.
I think I came 5th - in 7th to about 4k and caught a group of three, then two of us pulled away. He was much better up the hills; I was catching on the downs but there were far more ups!
Felt really slow, but only 2 mins down on the winner (same guy who won the Moorland Multi Terrain thing; and 30s closer to him today [than I would have been without getting lost] over the same distance, so actually quite a good run)
EDIT actually 3 mins down so actually 30s worse-that's more like it, but still better than it felt like it was...
Wednesday Feb 11, 2015 #
Running intervals (B+W Training) 1:11:46 [5] 10.45 km (6:52 / km) +12m 6:50 / km
ahr:120 max:181 slept:6.0 (injured) shoes: Adidas Boost
Supposed to be 5, but as I have a race tomorrow and have ran 5 days in a row now, decided to be sensible...
800s: 2:43, 2:45, 2:44, 2:45, 2:43 (all 3:27 - 3:32 pace)
710-730s: 2:32, 2:32, 2:35 (all 3:29 - 3:32 pace)
After the first set, whistle at 2:30ish on first rep to allow 75s recovery for everyone between reps.
Really consistent pace, maybe a tad too slow but felt I could have pushed a bit harder.
http://www.movescount.com/moves/move52689306
Tuesday Feb 10, 2015 #
Running intervals 56:35 [3] 10.14 km (5:35 / km) +79m 5:22 / km
ahr:129 max:160 (injured) shoes: Adidas Boost
6:33,6:25,6:19,(incomplete because I killed him)
Monday Feb 9, 2015 #
Running tempo 33:07 [4] 7.76 km (4:16 / km) +66m 4:06 / km
ahr:156 max:181 (injured) shoes: Adidas Boost
Tested new torch; ran around BS for a bit.seemed to work ok, wouldn't want to use it for orienteering but should be ok for trail running (which is why I bought it, so that's ok)
A bit too much moisture in the air really, which torches near the eyes aren't good with.
http://www.movescount.com/moves/move52518137
77th/285 yday
http://www.gwent-league.org.uk/2014/sm144i.htm
Sunday Feb 8, 2015 #
Running race (Gwent League XC - Blaise) 39:44 [5] 10.0 km (3:58 / km) +131m 3:44 / km
(injured)
http://www.movescount.com/moves/move52389603
77th place, probably my best Gwent result. Didn't wear spikes; definitely right choice, lots of course was pretty rocky.
3:54
3:54
4:01
3:57
4:06
4:12
3:54
4:19
4:16
3:45
ks 8 and 9 looking a bit dodgy; rest okay. Probably need more longer distance training runs.
Saturday Feb 7, 2015 #
Running race (Parkrun - Bath Skyline) 18:30 [5] 5.0 km (3:42 / km) +45m 3:32 / km
(injured)
http://www.movescount.com/moves/move52303560
This time vs last time:
3:52 (4:04)
3:47 (3:59)
3:55 (4:07)
3:47 (4:08)
3:24 (3:38)
so better all round - but it was much better conditions and I have got fitter since then.
Hopefully my ploy of changing my club will work...
Running (Bathampton jog) 39:01 [2] 5.65 km (6:54 / km) +92m 6:23 / km
(injured)
Just jogging really but a bit surprised at how slow it was!
http://www.movescount.com/moves/move52303555
Orienteering race (BOK Bathampton) 44:22 [5] 6.26 km (7:05 / km) +287m 5:46 / km
(injured)
Some good legs but some poor ones. Can't really remember the course that well
[rant]
damn you BOK; print enough maps!!!
[/rant]
but number 1 was a good leg - had the control site before which helped, although every time I think its going to be a hill and it remains a depression.
#2my routechoice was pretty bad, tried to come down the small open strip but it was overgrown with brambles so didn't really know where I'd come out, so ended up too low. Relocated on stream ok, but the damage was done (1m)
#3 dont know what was going on here - id like to blame the vegetation (but i can't see the map, so...) but I think it was probably my error - ended up too low down again (1m)
misinterpreted map on #4 and thought I'd run further along the top than I had, ended up in loads of brambles before getting anywhere near the control (ie still up on the top near the fence). (30s) Actually hit the control very well.
Then some good ones - 5/6/7 before another issue on 8 - I was just too high up but again, couldnt make the veg fit. (1m)
Then another string of good - 9-14 before struggling with 15 - decided to go via 1 but as rcro said, the contours were a bit dodgy and had to go along the top quite a bit before finding a safe way down...unfortunately then had no idea where I was, so a bit lucky not to lose more time here really (30s)
Spent at least (15s) giving a map to Phil on 17. Slight worry trying to find the right tree, but ok. Last 2 fine.
4:15 lost - that sounds about right; would've been just ahead of Phil :) but so many small mistakes is annoying
Felt pretty good to say I'd done 11k before starting
http://www.movescount.com/moves/move52303540
Wednesday Feb 4, 2015 #
Cycling (To/From WISE) 15:00 [3] 5.0 km (20.0 kph)
(injured) shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:10:52 [5] 10.79 km (6:34 / km) +15m 6:31 / km
(injured) shoes: Adidas Boost
450s in 86,86,84,85,84,84 (3:05-3:15, so 3:10 average)
300s in 52,55,56,55,55,55,56,56,56,55 (2:49-3:10)
First 300 a bit quick, then the recovery was very short (50s not long to jog 100m and recover). Leant my lesson for the second set.
http://www.movescount.com/moves/move52058837
Tuesday Feb 3, 2015 #
Cycling 19:00 [3] 8.0 km (25.3 kph) +35m
(injured) shoes: Specialized Sirrus Sport [bike
I was thinking about changing my parkrun club back to BOK so my running coach doesn't notice I've done it this weekend... if this is unsuccessful it looks pretty dodgy but I think it might work!
Monday Feb 2, 2015 #
Running intervals (B+W Training) 1:26:14 [5] 11.44 km (7:32 / km) +56m 7:21 / km
ahr:126 max:173 (injured) shoes: Adidas Boost
Miles: 5:41, 5:44, 5:44, 5:46
I think this is the most consistent I've been for these.
400s: 75,76,77,75
http://www.movescount.com/moves/move51896661
Sunday Feb 1, 2015 #
Orienteering race (QO Galoppen) 1:08:40 [5] 9.06 km (7:35 / km) +477m 6:00 / km
(injured)
http://www.quantockorienteers.co.uk/items/galoppen...
Good to beat Marcus (don't think I ever have before) - he was running faster but made more mistakes.
I only made one major mistake mistake but there were some odd losing-concentration mistakes I definitely need to work on.
2-didn't spot the path continuation and so went round the edge. Doesn't look that much slower looking at splits.
4-not a very efficient route but ok
5-way too high; relocated ok in rough open but didnt see control was two contours lower at the outset
6-big mistake (3mins). my AP of a path junc was pretty good i thought! but aparantly the large clearing (closer) was very obvious. I still don't think my plan was bad.
8-pleased with this - forced myself to run all the way up the hill (11 contours; 55m climb); rewarded by winning the leg; hurrah!
10-clearly disorientated by running up the hill. ran in totally the wrong direction. (1 min)
http://www.quantock.routegadget.co.uk/rg2/#68&...
12-tried to use the contours too much and ignored everything else.too close to the reentrant. (1 min)
13 - another bizarre lapse in concentration? going in the right direction but then couldnt make the contours fit and had to find something to relocate from (1 min)
14-bit of an unfair control as the veg on the map isnt the same as what's there. I doubt anyone at the event would dispute this. my route was possibly a bit safe, but im ok with that. (1 min looking through gorse)
15-walked up this one, but hit it perfectly
16-won this leg too, maybe a bit lucky with control but running really well (probably because it was mainly downhill)
17-bit tentative into control, probably should have stayed on path for longer/paced from reentrant on left to have more confidence
18-walked up the veg rather than the path - bad decision
Maybe 7 mins lost (shoulda woulda coulda have been 61:40 which would still have been behind Clive, but far more respectably!)
http://www.movescount.com/moves/move51791103
Cycling 15:50 [3] 6.9 km (26.1 kph) +37m
(injured) shoes: Specialized Sirrus Sport [bike