Training Log Archive: Mark3In the 30 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
Note
(injured) (rest day)
Was planning on a gentle run but appear to have a bit of DOMS from yday, so will play it safe again...
Wednesday Apr 29, 2015 #
Running intervals (B+W Training) 1:21:16 [5] 8.87 km (9:10 / km) +12m 9:06 / km
ahr:127 max:184 (injured) shoes: Saucony Kinvara 4
http://www.movescount.com/moves/move60729323
6*[400m (1min), 200m (1min), 200m (3mins)]
Lots of recovery so fast times expected - this was supposed to be more about speed than endurance.
HARD
400s: 70, 73, 74, 75, 76, 74
200s: 34, 33, 34, 34, 34, 34, 36, 35, 35, 34, 35, 35
First 400 too fast, then really hard to keep the speed up on the 400s because you start it like a 200 since you've just done two of those and had a long break...but after 250m the lactic acid kicks in and you go wobbly-legged... not a fun session.
Monday Apr 27, 2015 #
Running intervals (B+W Training) 1:14:03 [5] 9.49 km (7:48 / km) +38m 7:39 / km
ahr:126 max:185 (injured) shoes: Saucony Kinvara 4
So so windy.
4*[800m (1 min), 800m (3 mins)]
At the back of the group and finding this really hard work, especially into the wind.
2:50, 2:52, 2:51, 2:52, 2:50, 2:53, 2:52, 2:51
Consistently at around 3:30 pace, but would like to be doing these in more like 3:20 really (which is 2:40, or 2x80s laps)
http://www.movescount.com/moves/move60538212
Oh well - onwards and upwards
I don't think my knee is ready for the Aztec West 5k tomorrow which is a shame; might jog/drive over and watch or something...
4*[800m (1 min), 800m (3 mins)]
At the back of the group and finding this really hard work, especially into the wind.
2:50, 2:52, 2:51, 2:52, 2:50, 2:53, 2:52, 2:51
Consistently at around 3:30 pace, but would like to be doing these in more like 3:20 really (which is 2:40, or 2x80s laps)
http://www.movescount.com/moves/move60538212
Oh well - onwards and upwards
I don't think my knee is ready for the Aztec West 5k tomorrow which is a shame; might jog/drive over and watch or something...
Sunday Apr 26, 2015 #
Running race (Cheddar 5km) 19:57 [5] 4.23 km (4:43 / km) +183m 3:53 / km
(injured)
Shortest "5km" ever?
In fairness to the organisers:
(a) they had to change the course at the last minute, and they did add on some extra distance at the end to make up for the loss at the start, but
(b) I reckon that the original "5km" is actually even shorter than this one, based on the results and the peoples' times who've done both...
Lots of climb to make up for it...
But anyway no matter, it was a good race and I won:
http://www.webscorer.com/racedetails?raceid=41247&...
albeit only 24 people finished, but still; I will take it.
My personal goal was to run up all the steps (60m climb in 200m) in which I succeeded.
Don't think I'd have won the 10k this time, I was already 100m down at the point where the courses split.
http://www.movescount.com/moves/move60538216
In fairness to the organisers:
(a) they had to change the course at the last minute, and they did add on some extra distance at the end to make up for the loss at the start, but
(b) I reckon that the original "5km" is actually even shorter than this one, based on the results and the peoples' times who've done both...
Lots of climb to make up for it...
But anyway no matter, it was a good race and I won:
http://www.webscorer.com/racedetails?raceid=41247&...
albeit only 24 people finished, but still; I will take it.
My personal goal was to run up all the steps (60m climb in 200m) in which I succeeded.
Don't think I'd have won the 10k this time, I was already 100m down at the point where the courses split.
http://www.movescount.com/moves/move60538216
Saturday Apr 25, 2015 #
Running race (Parkrun - Little Stoke) 18:38 [5] 5.0 km (3:44 / km) +23m 3:39 / km
(injured) shoes: Saucony Virrata 2
100th parkrun!
Disappointed with time; it was a bit windy but would still have expected 18:20ish.
Specifically tried to start off slowly, let loads of people get ahead, then re-passed them all and still did the first km too fast. Target for next time - go slowly for the whole first km rather than just the first 500m.
3:31 (!)
3:45
3:46
3:47
3:44
http://www.movescount.com/moves/move60538217
Disappointed with time; it was a bit windy but would still have expected 18:20ish.
Specifically tried to start off slowly, let loads of people get ahead, then re-passed them all and still did the first km too fast. Target for next time - go slowly for the whole first km rather than just the first 500m.
3:31 (!)
3:45
3:46
3:47
3:44
http://www.movescount.com/moves/move60538217
Wednesday Apr 22, 2015 #
Running intervals (B+W Training) 1:10:22 [5] 8.91 km (7:54 / km) +23m 7:48 / km
ahr:124 max:171 (injured) shoes: Saucony Kinvara 4
Windy.
5*[800m (60s) 200m]
800s: 2:41, 2:44, 2:43 (780m), 2:42 (790m), 2:42 (770m)
200s: 32, 35, 35, 35, 35
So so windy.
Hamstring started to twinge a bit (cause by wearing the knee straps; decided to not do last set because it would be really depressing to get another injury which was entirely due to curing the previous one).
Felt really unfit. Hopefully this was mainly the wind.
http://www.movescount.com/moves/move59987540
5*[800m (60s) 200m]
800s: 2:41, 2:44, 2:43 (780m), 2:42 (790m), 2:42 (770m)
200s: 32, 35, 35, 35, 35
So so windy.
Hamstring started to twinge a bit (cause by wearing the knee straps; decided to not do last set because it would be really depressing to get another injury which was entirely due to curing the previous one).
Felt really unfit. Hopefully this was mainly the wind.
http://www.movescount.com/moves/move59987540
Tuesday Apr 21, 2015 #
Note
(injured) (rest day)
Recovery day - hopefully will be okay to do parkrun and Cheddar 5k at the weekend.
Original plan was to enter the 3k in the open track meeting tonight, but decided that wasn't a good idea...
Original plan was to enter the 3k in the open track meeting tonight, but decided that wasn't a good idea...
Monday Apr 20, 2015 #
Running (Friends 3k TT) 29:38 [5] 6.43 km (4:37 / km)
(injured) shoes: Saucony Kinvara 4
11:18, but messed up the Strava segment since it says 12:08 and so includes the 40s stretched for at the start?
Still way off the CR of 10:30, so major work to be done here.
On the plus side, knee held up ok.
Still way off the CR of 10:30, so major work to be done here.
On the plus side, knee held up ok.
Sunday Apr 19, 2015 #
Orienteering race (British Relay Champs) 51:58 [5] 8.52 km (6:06 / km) +270m 5:16 / km
(injured)
http://www.boc.routegadget.co.uk/rg2/#19
Not a terrible run had it been not-a-relay, but disadvantaged at the start (I think! judge for yourselves) by being on the hardest #1 gaffle - not the control itself, but the route to #2. The next few controls are much of a muchness but I'd lost sight of pretty much everyone by that point.
Caught Richard going to #4 but his gaffle was (marginally) shorter so ended up overtaking again to #6 before overshooting and following him into it. No idea where we went on #7 so that was a bit lucky.
Then took disastrous route choice to #8 (too much pressure!) and got there at the same time again his route was much better. This is a theme for the rest of the course. Had the harder #10 but the easier #11. Probably 30s up by the spectator control but lost all of this by #15 by being far too low down the slope. Last few controls together and managed to hold him off on the run-in, although if he had put a bit of a sprint on at the end I'd have had nothing to answer with; we agreed a draw but I think he gets the moral victory by encouraging me to go faster from behind at the same time as trying to overtake. Thanks Richard!
So compared to the elites, a pretty rubbish time, although probably only 3-4 mins off what would have been a personal good run.
Knee kind of hurting a bit all the way round, but wasn't slowing me down, just making everything a bit tentative.
http://www.movescount.com/moves/move59641780
Not a terrible run had it been not-a-relay, but disadvantaged at the start (I think! judge for yourselves) by being on the hardest #1 gaffle - not the control itself, but the route to #2. The next few controls are much of a muchness but I'd lost sight of pretty much everyone by that point.
Caught Richard going to #4 but his gaffle was (marginally) shorter so ended up overtaking again to #6 before overshooting and following him into it. No idea where we went on #7 so that was a bit lucky.
Then took disastrous route choice to #8 (too much pressure!) and got there at the same time again his route was much better. This is a theme for the rest of the course. Had the harder #10 but the easier #11. Probably 30s up by the spectator control but lost all of this by #15 by being far too low down the slope. Last few controls together and managed to hold him off on the run-in, although if he had put a bit of a sprint on at the end I'd have had nothing to answer with; we agreed a draw but I think he gets the moral victory by encouraging me to go faster from behind at the same time as trying to overtake. Thanks Richard!
So compared to the elites, a pretty rubbish time, although probably only 3-4 mins off what would have been a personal good run.
Knee kind of hurting a bit all the way round, but wasn't slowing me down, just making everything a bit tentative.
http://www.movescount.com/moves/move59641780
Saturday Apr 18, 2015 #
Orienteering race (British Champs) 1:05:51 [5] 10.74 km (6:08 / km) +354m 5:16 / km
(injured)
http://www.boc.routegadget.co.uk/rg2/#18
Hooray; a good run at a big event! 1st on M21S and 1st on course 7. Not a massive achievement in terms of the competition, but I made no mistakes to speak of (30s number 10, 30s number 16) which I'm very pleased with. Best run I've had for ages; probably since last years' JK Day 3.
Bit of a downer that knee started hurting after about 7.5k, though, although it wasn't too bad.
http://www.movescount.com/moves/move59641834
Hooray; a good run at a big event! 1st on M21S and 1st on course 7. Not a massive achievement in terms of the competition, but I made no mistakes to speak of (30s number 10, 30s number 16) which I'm very pleased with. Best run I've had for ages; probably since last years' JK Day 3.
Bit of a downer that knee started hurting after about 7.5k, though, although it wasn't too bad.
http://www.movescount.com/moves/move59641834
Orienteering 30:20 [2] 2.7 km (11:14 / km) +64m 10:03 / km
(injured)
Collecting controls; started off as running but it's impossible to run while carrying more than two controls and map reading at the same time, so that didn't last long.
I have a lot of respect for people who do this a lot (because I don't). My knee had started to ache by this time which was a bit unpleasant since I knew I'd have to run tomorrow.
I have a lot of respect for people who do this a lot (because I don't). My knee had started to ache by this time which was a bit unpleasant since I knew I'd have to run tomorrow.
Thursday Apr 16, 2015 #
Note
(injured) (rest day)
Am doing the '100 press up challenge', after 6 weeks I should have been able to do 100 in a row.
This has turned out to be a tad optimistic, but I have increased from 8 to 21 in that time period, so in another 36 weeks I should be there (assuming linearity)
This has turned out to be a tad optimistic, but I have increased from 8 to 21 in that time period, so in another 36 weeks I should be there (assuming linearity)
Wednesday Apr 15, 2015 #
Running intervals (B+W Training) 1:03:40 [5] 8.8 km (7:14 / km) +6m 7:13 / km
ahr:129 max:172 (injured) shoes: Saucony Kinvara 4
Picked the easier session. Knee good. The two supports, rolling and stretching are working.
Or it would just have got better slowly anyway...
2*[1 mile, (400 jog), 800m)]
Miles not paced that well; 800s good; but should be faster really with the fairly long recovery (about 4 minutes for the 400m)
Miles: 5:39, 5:50
800s: 2:41, 2:43
http://www.movescount.com/moves/move59239251
Looking forward to the British though; hope Paul can find us a third person for the relay...
Or it would just have got better slowly anyway...
2*[1 mile, (400 jog), 800m)]
Miles not paced that well; 800s good; but should be faster really with the fairly long recovery (about 4 minutes for the 400m)
Miles: 5:39, 5:50
800s: 2:41, 2:43
http://www.movescount.com/moves/move59239251
Looking forward to the British though; hope Paul can find us a third person for the relay...
Monday Apr 13, 2015 #
Running (B+W Training) 1:11:12 [5] 9.48 km (7:31 / km) +9m 7:29 / km
(injured) shoes: Saucony Kinvara 4
6*1km
There could have been 8, but starting to hurt a bit (and times were getting disgracefully bad anyway; felt awful) that decided to call it a day.
ks: 3:24, 3:22, 3:22, 3:31, 3:32, 3:29
I guess these aren't that bad but they felt pedestrian. I think everyone else had started steadily and was gradually getting faster which made it feel worse. Last 3 based on pace since I didn't make the full km.
On the plus side, knee definitely on the mend I think. The ludicrous amount of stretching and rolling may be having an impact.
There could have been 8, but starting to hurt a bit (and times were getting disgracefully bad anyway; felt awful) that decided to call it a day.
ks: 3:24, 3:22, 3:22, 3:31, 3:32, 3:29
I guess these aren't that bad but they felt pedestrian. I think everyone else had started steadily and was gradually getting faster which made it feel worse. Last 3 based on pace since I didn't make the full km.
On the plus side, knee definitely on the mend I think. The ludicrous amount of stretching and rolling may be having an impact.
Sunday Apr 12, 2015 #
Note
(injured)
Went to spectate at the Frenchay 10k.
Good fun actually, first time I've watched a race I'm neither competing in nor marshaling.
Disappointed not to be running though. Looked like a good course. There's always next year!
Good fun actually, first time I've watched a race I'm neither competing in nor marshaling.
Disappointed not to be running though. Looked like a good course. There's always next year!
Saturday Apr 11, 2015 #
Running race (Parkrun - Little Stoke) 18:29 [5] 5.0 km (3:42 / km) +37m 3:34 / km
(injured) shoes: Saucony Virrata 2
Set off far too fast. Bad. Not fit enough to sustain anything at the moment.
3:24
3:46
3:47
3:43
3:48
Knee felt ok during the race but a bit ropey afterward.
http://www.movescount.com/moves/move59044604
3:24
3:46
3:47
3:43
3:48
Knee felt ok during the race but a bit ropey afterward.
http://www.movescount.com/moves/move59044604
Orienteering race (NGOC League) 50:37 [4] 7.75 km (6:32 / km) +289m 5:30 / km
(injured)
Shouldn't have attempted this; I need to only do one thing a day until it's better!
Navigated pretty well; 1 min lost on 12 when I was basically in the right place and it was on the other side of a tree. Otherwise, just being limited by pain and fitness.
http://www.movescount.com/moves/move59044600
Navigated pretty well; 1 min lost on 12 when I was basically in the right place and it was on the other side of a tree. Otherwise, just being limited by pain and fitness.
http://www.movescount.com/moves/move59044600
Friday Apr 10, 2015 #
Note
(injured) (rest day)
Ordered a less-massive knee thing online. Mr running coach described the current one as 'industrial'.
It is pretty big but it does the job!
Planning to try parkrun tomorrow and see what happens.
It is pretty big but it does the job!
Planning to try parkrun tomorrow and see what happens.
Thursday Apr 9, 2015 #
Badminton 1:00:00 [2]
(injured) shoes: Adidas Adios 2
I am not good at badminton. Knee held up ok though.
Wednesday Apr 8, 2015 #
Running (B+W Training) 1:00:07 [5] 8.58 km (7:00 / km) +15m 6:57 / km
(injured) shoes: Adidas Adios 2
4*1500m (2 mins)
There were 8 200s afterwards but I didn't fancy them. Knee (with support) was okay during the reps but felt a bit odd afterwards so decided to be prudent.
Felt very unfit after missing 2 weeks of intervals.
1500s: 5:19, 5:22, 5:26, 5:27 (road loop)
Much less consistent than usual. First one okay; last one too slow at 3:40 ks.
There were 8 200s afterwards but I didn't fancy them. Knee (with support) was okay during the reps but felt a bit odd afterwards so decided to be prudent.
Felt very unfit after missing 2 weeks of intervals.
1500s: 5:19, 5:22, 5:26, 5:27 (road loop)
Much less consistent than usual. First one okay; last one too slow at 3:40 ks.
Monday Apr 6, 2015 #
Orienteering race (JK Relay Graythwaite) 25:39 [5] 4.12 km (6:14 / km) +167m 5:11 / km
(injured)
TBC - Team DQ'd but my run was very good; only one mistake, rest was great.
No knee pain at all while wearing knee support.
No knee pain at all while wearing knee support.
Sunday Apr 5, 2015 #
Orienteering race (JK Day 3 Bigland) 1:06:14 [4] 8.55 km (7:45 / km) +346m 6:27 / km
(injured)
TBC
Much better knee today wearing knee support; pain reduced by about 80%. Noticeable more painful toward the end of the course but blissful compared with previous day.
Routegadget:
http://www.jk.routegadget.co.uk/rg2/
Overall JK Result 6th/58:
http://www.siresults.co.uk/2015/JK/overall/m21s.ht...
Much better knee today wearing knee support; pain reduced by about 80%. Noticeable more painful toward the end of the course but blissful compared with previous day.
Routegadget:
http://www.jk.routegadget.co.uk/rg2/
Overall JK Result 6th/58:
http://www.siresults.co.uk/2015/JK/overall/m21s.ht...
Saturday Apr 4, 2015 #
Orienteering race (JK day 2 Ulpha Park) 1:10:09 [4] 7.45 km (9:25 / km) +402m 7:25 / km
(injured)
Navigationally pretty good.
Decided to play it pretty safe, knew I wasn't going to be running very fast so concentrated on the map.
Still lost 3-4 mins on #2 despite taking the safest route imaginable (so safe I suspect they didn't think anyone would do since it involved a morally questionable wall crossing) but I was in the circle the whole time.
No mistakes on the technical steep rocky slopes, although admittedly there may have been a bit of luck involved.
Knee didn't like the very steep downhill but was bearably painful, as it was running at slow speeds. Didn't risk going for it on the run in today though.
No other major mistakes on a day when it looks like most people lost quite a lot of time, so pretty pleased considering.turns out my navigation is pretty good if I slow down a bit and go carefully!
About 5 mins off the podium, but anyone can make that kind of mistake in terrain like this - hopefully I'll be able to handle another bit of running tomorrow.
Decided to play it pretty safe, knew I wasn't going to be running very fast so concentrated on the map.
Still lost 3-4 mins on #2 despite taking the safest route imaginable (so safe I suspect they didn't think anyone would do since it involved a morally questionable wall crossing) but I was in the circle the whole time.
No mistakes on the technical steep rocky slopes, although admittedly there may have been a bit of luck involved.
Knee didn't like the very steep downhill but was bearably painful, as it was running at slow speeds. Didn't risk going for it on the run in today though.
No other major mistakes on a day when it looks like most people lost quite a lot of time, so pretty pleased considering.turns out my navigation is pretty good if I slow down a bit and go carefully!
About 5 mins off the podium, but anyone can make that kind of mistake in terrain like this - hopefully I'll be able to handle another bit of running tomorrow.
Friday Apr 3, 2015 #
Orienteering race 20:00 [4] 4.1 km (4:53 / km) +20m 4:46 / km
(injured) shoes: Saucony Virrata 2
Knee managed to hold it together for this luckily.deliberately took it pretty easy so not pushing that hard; the upside of this was that I didn't make any mistakes really, maybe 10s here and there and some sub optimal choices but nothing major.only really properly tried on the run in split.
Given the injury, very pleased with the result; beat some people in national teams and not too far down on the proper elites.
Did spend a few controls running with someone who I assumed knew the area, letting them do most of the navigation, before I realised that their vest said Manchester and not Lancaster and therefore I was probably relying on them a little too much.
Given the injury, very pleased with the result; beat some people in national teams and not too far down on the proper elites.
Did spend a few controls running with someone who I assumed knew the area, letting them do most of the navigation, before I realised that their vest said Manchester and not Lancaster and therefore I was probably relying on them a little too much.
Wednesday Apr 1, 2015 #
Note
(injured) (rest day)
Gave it another coat.looking pretty good.
Now literally watching paint dry...
Now literally watching paint dry...