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Training Log Archive: Mark3

In the 31 days ending Jan 31, 2016:

activity	#	time	miles		km		+m
Skiing	6	34:00:00	174.54	(5.1/h)	280.9	(8.3/h)	32673
Running - Road/Track	10	11:09:41	63.92	(10:29)	102.87	(6:31)	240
Running - Trail	6	5:19:52	41.01	(7:48)	66.0	(4:51)	1714
S+C	24	2:48:45
Orienteering - Forest	2	2:24:34	15.17	(9:32)	24.41	(5:55)	393
Cycling	2	1:33:33	17.46	(11.2/h)	28.1	(18.0/h)	226
Total	29	57:16:25	312.1		502.28		35246

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Sunday Jan 31, 2016 #

S+C 9:00 [5]

Could only manage 5 plank

Orienteering - Forest race (BKO Barossa) 1:32:54 [5] 14.48 km (6:25 / km) +235m 5:56 / km

Lovely area, very runnable, pretty straightforward.

I was rubbish. 30th/41. Comically bad in places. Routegadget will be good fun.

--
http://www.bko.routegadget.co.uk/rg2/#107&cour...

Started well. bit tentative to 3, went round paths probably too much, but fine with that.
Problems started at 4 - thrown by the 'scattered trees' that turned out to be open. Not really an excuse - plenty of things shoudv'e told me. Relocated on another control - 90s.
Then 5 - went round some dense undergrowth rather than through - and then didnt really have a plan an wandered about a bit - rubbish - 60s.
Bit of a wobble on 9 - saw control early but thought it was in the wrong reentrant so carried on - unfortunately there was only 1 reentrant. 60s
10-16 good apart from 30s at 14 thinking was at 15.

17 was where the real mess started. This was map turn over point and I think I got so focussed on that that I lost both where I was and what I was doing. +3 mins 30.

Bad route to 19; went up and down uneccessary hill. 20-22 good.

23 was the icing on the cake - for some reason, thought a path up a steep hill was a flat path at a different angle 200m away and so was looking in the wrong place for ages. Eventually realised and found the right control immediately. What an idiot. +5 mins.

I also lost time on 24 (another 2 mins 30) but this one was exclusively not my fault and I'm surprised no-one else has mentioned it - control 240. The control description lists it as a ditch bend, and the control on the ground was in a ditch bend.
BUT there is no ditch on the map. The circle is on nothing, very slightly offset from a knoll. So I was looking on the knolls. I don't think this is unreasonable. I'd definitely have complained if I hadn't already lost 15mins by this point.

25 to finish fine.

I make that +15mins with most of them being my fault; is that reasonable? 77:50 is probably about right; not a great run anyway really but passable.

Shame that I didn't take advantage of such a nice area. Lesson - avoid parties the night before, and having to get up really early to start really early to get back early to goto more parties. Basically no parties.

Saturday Jan 30, 2016 #

Running - Road/Track race (Chipping Sodbury Parkrun) 18:18 [5] 5.0 km (3:40 / km) +30m 3:33 / km
shoes: Nike Pegasus 32

Too fast at the start trying to stay with Daryl.
Lots of overtaking on the grass so wouldn't have been great anyway.

Running - Road/Track (Railway path to Bath) 2:10:31 [3] 24.31 km (5:22 / km) +129m 5:14 / km
shoes: Asics Nimbus 17

Running to Bath with Jason and Alan. They did did pretty well. I was trying to pace them to 5:30 ks and they kept moaning each time one was a bit faster.in fairness they were all a bit faster,moihahaha.

Friday Jan 29, 2016 #

S+C 11:00 [5]

Thursday Jan 28, 2016 #

Running - Road/Track intervals (B+W Training) 1:04:00 [5] 7.25 km (8:50 / km)
shoes: Asics Nimbus 17

BADTri track session (they come to ours, so we can go to theirs)

10x400m Paarlauf, with a bonus 400 'fast' at the start to pair people up

400s: 69,75,79,79,79,78,80,80,79,78,77

The wind was the 2nd windiest I have ever known, must've been at least a few seconds a lap.

S+C 11:00 [5]

4 min skisit
7 min plank (60s,30e,45rl,45ll,60rhs,60lhs,30s,90e)

These are both getting very hard.

Wednesday Jan 27, 2016 #

S+C 10:00 [5]

Running - Road/Track (Mini half pyramid) 30:10 [3] 6.4 km (4:43 / km) +18m 4:39 / km
shoes: Asics Nimbus 17

Essentially segmenting.
Efforts on three: 1k,500m and 200m (ish)

Paces: 3:35,3:23,3:14

Got the first two segments; the third one is a bit tricky since it has roadworks in the middle at the moment, probably need to wait a year...

Tuesday Jan 26, 2016 #

S+C 10:00 [5]

Increased to 3:30 skisit
6:30 plank
(60s,30e,30rl,30ll,60rhs,60lhs,30s,90e)

Monday Jan 25, 2016 #

Running - Road/Track (B+W Training) 1:12:19 [5] 9.86 km (7:20 / km)
shoes: Asics Nimbus 17

6x800m (400m jog)

800s: 2:46,49,46,46,48,50

Not disastrous, but would like to be hitting between 2:40 and 2:45 for these

C • "Disastrous"? 5

S+C 9:00 [5]

Sunday Jan 24, 2016 #

Running - Trail race (Doynton Hard HM) 1:40:52 [5] 21.1 km (4:47 / km) +319m 4:27 / km
shoes: X-Talon 212 (Jan16)

Muddiest race I've ever done - which had to be pretty muddy to eclipse some of the recent races (Kymin, Riverbank, Kelston...).
Alternated between regular mud, knee+ deep slurry, really heavy ploughed fields where most of the mud glued itself to your feet... very very hard work.

On the plus side - 3rd place!
https://www.fullonsport.com/event/60137/results
and first team (1st/3rd/7th, /300 or so)

3/4/5 place running together for most of the first third, decided to psychologically destroy them down a long hill and this succeeded with one of them; unfortunately the other one hung on and I then had 8 excruciating miles with someone 20 seconds behind; this meant I pushed very very hard especially on the few hundred metres road bit at the end.
Rewarded with a very nice trophy and a bottle of wine :)

New garmin (630) seemed to do a reasonable job
https://connect.garmin.com/modern/activity/1026061...

Saturday Jan 23, 2016 #

Orienteering - Forest race (BADO Blackwood) 51:40 [5] 9.93 km (5:12 / km) +158m 4:49 / km
shoes: X-Talon 190 (orange)[9.5]

Good. Only 3 mistakes:
6-7 drifted too far S and got stuck in some horrible stuff, +1min
11-12 distracted by other control, knew it felt wrong though, +30s
16-17 for some reason went round rather than straight, +30s

http://www.bado.routegadget.co.uk/rg2/#15&cour...

S+C 9:00 [5]

Friday Jan 22, 2016 #

S+C 9:00 [5]

Thursday Jan 21, 2016 #

Running - Trail race (Rogue Night - Chepstow) 39:38 [5] 8.5 km (4:40 / km) +266m 4:02 / km
shoes: X-Talon 190 (blue)

6th/200ish

Great fun. Thought this was going to be a bit tame by the way it was advertised, but was happily wrong! Muddy, hilly, thigh-deep water - awesome, really enjoyed it

S+C 9:00 [5]

Upgraded to 6min plank:
60 straight
30 elbow
30 right leg
30 left leg
60 right side
60 left side
30 straight
60 elbow

And 3 min skisit. Booked more skiing for late Feb. Excited!

Wednesday Jan 20, 2016 #

Running - Road/Track intervals (B+W Training) 1:11:57 [5] 11.0 km (6:32 / km)
shoes: Asics Nimbus 17

8x1k (3:20, with 1:40 recovery)

Ks: 3:36,35,35,36,32,30,30,29

Minus 1 degree; still can't feel my right thumb.

S+C 7:30 [5]

Tuesday Jan 19, 2016 #

S+C 7:15 [5]

Note

Bristol A Capella - can't really count singing as exercise, though...

Monday Jan 18, 2016 #

Running - Road/Track intervals (B+W Training) 1:26:34 [5] 10.3 km (8:24 / km)
shoes: Asics Nimbus 17

6x[400(60s),200(60s),200(3 mins)]

400s:80,77,77,77,76,78
200s:35,35,34,34,36,35,36,35,36,34,34,34

Good conditions; bit chilly.

S+C 7:00 [5]

5 minute plank, 2 minute skisit. Need to improve the thigh exercise for future skiing.

Sunday Jan 17, 2016 #

Running - Trail race (Riverbank Rollick) 1:03:04 [5] 9.0 mi (7:00 / mi) +178m 6:36 / mi
shoes: X-Talon 212 (Jan16)

Despite forgetting I'd entered this (I think I entered before I booked the holiday) and only getting home at 11pm last night after 8 hours sitting on the floor at the airport, actually felt quite fresh.

Set off far too fast as was worried about being stuck behind people in stiles and things, but they didn't come until later so this wasn't a great tactic.

Good tussles with Annabel Granger (first lady) all the way; finally overtook her and made it stick on the downhill bit between the 8th and 9th mile.

Finished 11th out of around 450 - good.

Kudos to Jason who managed it in road shoes.

Note

http://www.thornburyrunningclub.co.uk/?page_id=152...

11th/408. Pretty respectable, je pense.

Saturday Jan 16, 2016 #

Note
(rest day)

No choice about it - at Geneva airport for 7 hours due to badly thought out flight time and checkout requirements...

Sitting on a cold marble floor as there is no seating before check in, and can't check in until 3 hours before flight...

Friday Jan 15, 2016 #

Skiing (Nendaz day 6) 6:00:00 [4] 53.2 km (8.9 kph) +6314m

One scary incident - fell into a buried ditch while trying to avoid some rocks and ended up facing upwards with my arms trapped beneath me and whole body including head covered in snow - the instructor said she could only see a ski sticking up and nothing else. Luckily the snow was quite light so I was able to blow enough of it out of my mouth in order to be able to breath, and she was able to dig me out fairly promptly.

Sobering, though - this skiing lark can be dangerous.

Also received my grade - which was better than my self grading, so I'm better than I thought. Hurray!

C • Snow 2

Thursday Jan 14, 2016 #

Skiing (Nendaz+Verbier day 5) 6:00:00 [3] 82.2 km (13.7 kph) +9697m

Had a day skiing on my own since the link to Verbier was open, and I wanted to see what it was like. Plus the off-piste skiing is really hardcore and I wanted a bit of a rest.

Piste skiing now seems very easy, even black runs.

I cover a lot more distance on my own; since it's easier and there's less stopping to regroup.

S+C (TP) 5:00 [5]

Wednesday Jan 13, 2016 #

Skiing (Nendaz day 4) 6:00:00 [4] 45.0 km (7.5 kph) +4000m

Great conditions with a small amount of sunshine!

S+C (TP) 5:00 [5]

Tuesday Jan 12, 2016 #

Skiing (Nendaz day 3) 5:00:00 [4] 37.2 km (7.4 kph) +4456m

Lifts didn't open until 11:15 due to wind, but then some great conditions :)

Skiing well today.

Running - Trail hills (Snowy run) 33:07 [4] 5.02 km (6:36 / km) +247m 5:18 / km

Feeling good fitness-wise. In future, a cap would be a good idea when running in snow to keep it out of my eyes!
Too icy to run that fast downhill; slipped over quite painfully a few times.

S+C (TP) 5:00 [5]

Monday Jan 11, 2016 #

Skiing (Nendaz day 2) 5:30:00 [4] 33.3 km (6.1 kph) +4479m

Weather: heavy snow. Heavy to ski through as well - hard work. But definitely getting into it and skiing much better than yesterday.

S+C (TP) 5:00 [5]

Sunday Jan 10, 2016 #

Skiing (Nendaz day 1) 5:30:00 [4] 30.0 km (5.5 kph) +3727m

Tough conditions with visibility (snowing) and fresh powder. I'm a pretty good skier but my technique is probably the worst here - luckily my fitness is probably among the best which is stopping me holding people up!

S+C (TP) 5:00 [5]

Being on holiday is no reason to stop planking.

Friday Jan 8, 2016 #

Note
(rest day)

Getting up at 3am tomorrow :(

S+C (TP) 5:00 [5]

Thursday Jan 7, 2016 #

Running - Road/Track race (Handicap 5k-little stoke) 18:26 [5] 5.0 km (3:41 / km) +33m 3:34 / km
shoes: Asics Nimbus 17

Good running conditions, and back to very close to my handicap.

S+C (TP) 5:00 [5]

Wednesday Jan 6, 2016 #

Running - Road/Track intervals (B+W Training) 1:21:56 [5] 11.31 km (7:15 / km)
shoes: Asics Nimbus 17

4x1500m(2mins),(3mins),4x400m(60s)

1500s: 5:24,26,23,23
400s: 78,76,76,74

Good conditions.

Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike

S+C (TP) 5:00 [5]

I swear this is only getting harder

Tuesday Jan 5, 2016 #

Note
(rest day)

S+C (TP) 5:00 [5]

Monday Jan 4, 2016 #

Running - Road/Track (B+W Training) 1:15:58 [5] 7.44 km (10:13 / km)
shoes: Asics Nimbus 17

400m x 10 Paarlauf (recovery other person's 400)

400s: 82,77,80,79,80,79,81,80,78,79

Pretty poor tbh, was aiming for 76s but never really happened, weather wasn't really bad, bit windy maybe.

S+C (TP) 5:00 [5]

Sunday Jan 3, 2016 #

Running - Trail race (Kelston 10k) 47:42 [5] 10.2 km (4:41 / km) +335m 4:01 / km
shoes: X-Talon 190 (blue)

Similarly muddy to Kymin but significantly worse weather - windy and driving rain. Not particularly nice to run in.

I think I might've been about 5th - soundly beaten by Eddie N who was 2nd. Someone from Westbury was 4 mins clear of everyone else which was pretty impressive.

C • Felix 3

S+C (TP) 5:00 [5]

Saturday Jan 2, 2016 #

Running - Road/Track (Parkrun - Little Stoke) 19:32 [4] 5.0 km (3:54 / km) +30m 3:48 / km
shoes: Asics Nimbus 17

Aimed for 20 - started a bit slow and then over-compensated! No signs of any injuries though, so feeling positive.

Running - Trail race (Kymin Winter Race) 35:29 [5] 6.7 km (5:18 / km) +369m 4:09 / km
shoes: X-Talon 212 (Jan16)

Really fun race.Very muddy (everything is muddy this year). Kept going on the uphills and smashed the downhills.

New 212s performed very well.

Came 7th out of quite a lot.

Friday Jan 1, 2016 #

Cycling (Recovery ) 1:18:33 [3] 23.1 km (17.6 kph) +226m
shoes: Specialized Sirrus Sport [bike

Don't feel that bad after yesterday, but some Achilles pain when stretching last night, and I don't want to go there again, so decided not to run today unfortunately.

Still really really bad at cycling.

S+C (TP) 5:00 [5]

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