Training Log Archive: Mark3In the 7 days ending Nov 16, 2014:
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Sunday Nov 16, 2014 #
Orienteering race (Pamber + Silchester BADO) 1:08:48 [5] 10.9 km (6:19 / km) +129m 5:58 / km
(injured)
Routegadget: http://www.bado.routegadget.co.uk/rg2/#12
Good to come 2nd; real confidence boost after Saturday night; shame not to be closer to Jegor though (although he is ranked 13th, so...)
Lost around 1 min on #1, 30s on #8, 1 min on #17 (although this isn't my fault - path alignment is off on the map (something Richard and I agree about). Please with straight route to 21 (winning split) although straight route to 23 probably wasn't best; 30s. Took the last few in the complicated bit very safely and even then nearly lost a lot of time. So 3 mins off; still way behind but slightly more respectable.
Good result overall
http://www.movescount.com/moves/move45708990
Saturday Nov 15, 2014 #
Running race (Parkrun - Little Stoke) 18:16 [5] 5.0 km (3:39 / km) +26m 3:34 / km
(injured) shoes: Saucony Virrata 2
http://www.parkrun.org.uk/littlestoke/results/late...
Pretty well paced so pleased with this; nice to be back closer to 18 than 19. I think the course might have been a bit short because they usually make you go fully round the corner that the summer corner makes you cut; that's only about 15m in total though I think. There were an awful lot of PBs this week; but I think that's because many people there will have only done the summer course which is slower due to the grass lap.
Very impressed with my colleagues' sub 20 min times in their "Race of Champions"; the banter has been good.
Still some achilles pain but definitely improving; I hope I will be able to untick the box soon!
http://www.movescount.com/moves/move45430879
Pretty well paced so pleased with this; nice to be back closer to 18 than 19. I think the course might have been a bit short because they usually make you go fully round the corner that the summer corner makes you cut; that's only about 15m in total though I think. There were an awful lot of PBs this week; but I think that's because many people there will have only done the summer course which is slower due to the grass lap.
Very impressed with my colleagues' sub 20 min times in their "Race of Champions"; the banter has been good.
Still some achilles pain but definitely improving; I hope I will be able to untick the box soon!
http://www.movescount.com/moves/move45430879
Orienteering race (Southern Night Champs) 47:32 [1] 4.52 km (10:31 / km)
(injured)
Thursday Nov 13, 2014 #
Running race (Rogue Runs Night Race #1) 46:33 [5] 9.56 km (4:52 / km) +250m 4:18 / km
(injured)
Results:
https://www.fullonsport.co.uk/fos/index.php?module...
Tough race - pleased to come 4th / 128
Muddy and pretty hilly; seemed to be more uphill than down. Felt like a lot more than 10k; given this happened with the XC as well; I think I must just have forgotten what 10k is like.
I was catching 3rd place all the way throughout the 2nd lap but didn't realise he was only 13s ahead at the end! Probably couldn't have pushed that much harder though.
Paul Murrin's time is nuts.
Nice to get out on a Thursday which is usually a rest day - thanks to Richard for persuading me to come (admittedly this just consisted of reminding me it was on)
http://www.movescount.com/moves/move45332786
https://www.fullonsport.co.uk/fos/index.php?module...
Tough race - pleased to come 4th / 128
Muddy and pretty hilly; seemed to be more uphill than down. Felt like a lot more than 10k; given this happened with the XC as well; I think I must just have forgotten what 10k is like.
I was catching 3rd place all the way throughout the 2nd lap but didn't realise he was only 13s ahead at the end! Probably couldn't have pushed that much harder though.
Paul Murrin's time is nuts.
Nice to get out on a Thursday which is usually a rest day - thanks to Richard for persuading me to come (admittedly this just consisted of reminding me it was on)
http://www.movescount.com/moves/move45332786
Wednesday Nov 12, 2014 #
Running intervals (B+W Training) 1:17:24 [5] 12.08 km (6:24 / km) +32m 6:19 / km
ahr:135 max:172 (injured) shoes: Adidas Boost
Wore the bouncy shoes to try and aggravate achilles less before weekend of races - worked a bit maybe? We shall see.
6*3 mins (90s), (3 mins)
6*1 min (45s)
Not bad, running between 850 and 880m; paces
3:27,3:28,3:26,3:29,3:30,3:33. Think these are pretty good.
First laps in 83ish, which is comparable with 400s on Monday so shows how windy it was then!
1min; running between 310 and 320 so pretty consistent, paces
3:12,3:18,3:13,3:19,3:15,3:13. Think these are ok too.
http://www.movescount.com/moves/move45263081
6*3 mins (90s), (3 mins)
6*1 min (45s)
Not bad, running between 850 and 880m; paces
3:27,3:28,3:26,3:29,3:30,3:33. Think these are pretty good.
First laps in 83ish, which is comparable with 400s on Monday so shows how windy it was then!
1min; running between 310 and 320 so pretty consistent, paces
3:12,3:18,3:13,3:19,3:15,3:13. Think these are ok too.
http://www.movescount.com/moves/move45263081
Tuesday Nov 11, 2014 #
Note
(rest day)
Monday Nov 10, 2014 #
Running intervals (B+W Training) 1:07:33 [5] 7.75 km (8:43 / km) +38m 8:30 / km
ahr:128 max:177 (injured) shoes: Saucony Virrata 2
Windy.
12*400 (90s)
Gradually getting slower - but it did gradually get windier and rainier, so...
75,77,77,79,82,79,80,79,80,80,80,77
Searching the Garmin Connect archive tells me that these are pretty poor. 4 400s in July were 67(!),70,71,73. In April they were all 76 and 77. This training thing is hard.
http://www.movescount.com/moves/move45123071