Training Log Archive: Mark3In the 7 days ending Apr 24, 2016:
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Sunday Apr 24, 2016 #
Running - Trail race (Offa's Orror) 1:32:42 [5] 19.37 km (4:47 / km) +558m 4:11 / km
shoes: X-Talon 212 (Jan16)
11th/231
Good battle with first lady Clare Prosser - ahead until the top of the second hill where she caught me up; then I knew there was one remaining hill so I had to get as big a gap as I could on the downhill in order to stand a chance of beating her, but then my ankle gave way on the precipitous bit at the top and I fell over and had to limp for a bit and she got away. I did overtake her again going down the hill but only managed to gain 10s or so which was nowhere near enough and she finished 30s ahead of me - all gained within the last km or so.
Feeling pretty bad up the hills. Richard thought I wasn't trying when he passed me - but I was! I was doing the downhills pretty well though. Bit of a cold/sore throat as well - hope that doesn't last long. I reckon it's from the guy I shook hands with at parkrun...
Saturday Apr 23, 2016 #
Running - Trail race (Parkrun - Lydney) 18:21 [5] 5.0 km (3:40 / km) +22m 3:35 / km
shoes: Mizuno Wave Kien
http://www.parkrun.org.uk/lydney/results/weeklyres...
We set off way too fast, I tired before him and he opened up a 20s or so gap, but I was catching up again by the end; maybe with another lap... Good, fun race though. Really liked the course; narrow in places and wouldn't work with more than 100 people really, but fine with the 67 it had today.
Orienteering - Forest race (High Meadow NGOC) 57:53 [5] 7.52 km (7:42 / km) +287m 6:28 / km
shoes: X-Talon 212 (Jan16)
Too low down slope at 3, relocated on veg boundary, no real AP, 2mins.
Confused by phantom open area at 11 and then too high up slope, tried relocating from a platform but I was even more wrong than I expected so took a while, had to relocate from path end 200m away.4 mins.
Very slightly too high up slope to 19 and then kept going crazily too far, confused thinking registration tent was finish.4mins.
Generally rubbish.
Running - Trail (CWR leg 1 recce) 2:23:17 [3] 18.7 km (7:40 / km) +498m 6:46 / km
shoes: Mizuno Wave Kien
Good fun and a lovely day; nice to have a chat while running for a change, and to revisit leg 1 from 2 years ago.
I haven't recced either of my legs in the past, but I can definitely see the advantage so I will this time.
Friday Apr 22, 2016 #
Note
(rest day)
Thursday Apr 21, 2016 #
Running - Road/Track intervals (B+W Training) 1:06:03 [5] 8.56 km (7:43 / km)
shoes: Asics Nimbus 17
There were 6 but I really struggled with the active recoveries and my quads are still pretty painful from Tuesday - once my times started to get worse I thought best to call it a day.
500s:97,100,101,101
300s:58,57,58,58
200s:35,35,35,36
Wednesday Apr 20, 2016 #
Running - Road/Track (Recovery run) 40:58 [3] 8.45 km (4:51 / km) +61m 4:41 / km
ahr:133 max:149 shoes: Asics Nimbus 17
Recovery run felt very hard so definitely the right decision!
Tuesday Apr 19, 2016 #
Running - Trail race (Blorenge - downhill race) 17:34 [5] 3.6 km (4:53 / km) +38m 4:38 / km
shoes: X-Talon 190 (blue)
Was doing pretty well until we got to the steep bit, but when it's that steep I'm not that confident descending, and I was passed by the first woman and some old men.
Lovely evening for it though.
Running - Trail race (Blorenge - uphill race) 32:32 [5] 3.7 km (8:48 / km) +465m 5:24 / km
shoes: X-Talon 190 (blue)
Monday Apr 18, 2016 #
Running - Road/Track intervals (B+W Training) 1:21:58 [5] 10.96 km (7:29 / km)
shoes: Asics Nimbus 17
450s: 91,89,88,88,87,87
300s: 55,56,56,56,56
150s: 25,25,24,26,25,26,25,26,24,25
Getting better! Pushing hard as bottom of the class today; this clearly helped drag me round. Still not back to where I was a year ago, though.