Training Log Archive: Mark3In the 7 days ending Jan 15, 2017:
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Sunday Jan 15, 2017 #
Running - Trail race (Riverbank Rollick) 1:03:43 [5] 14.63 km (4:21 / km) +118m 4:11 / km
shoes: X-Talon 212 (Sep16)
8th/353
https://www.fullonsport.com/event/riverbank-rollic...
40s slower than last year - but a slightly different route (less road) and 300m further... BUT much better conditions; less mud and less wind. So very hard to compare! But looking at splits, was much more evenly paced. Felt pretty strong other than aerobically.
With Rob from Thornbury and Daryl for 6 miles or so. Then we got stretched out at the hill and for the last bit there was probably a minute gap both ahead and behind.
Felt a long way; Doynton next week is going to be tough!
https://www.fullonsport.com/event/riverbank-rollic...
40s slower than last year - but a slightly different route (less road) and 300m further... BUT much better conditions; less mud and less wind. So very hard to compare! But looking at splits, was much more evenly paced. Felt pretty strong other than aerobically.
With Rob from Thornbury and Daryl for 6 miles or so. Then we got stretched out at the hill and for the last bit there was probably a minute gap both ahead and behind.
Felt a long way; Doynton next week is going to be tough!
Gym Strength 1:00:00 [3]
Pump #15.
First time with the newly released version 100 - it's more cardio so going to have to reduce the weight for some tracks I think!
Still good fun though.
First time with the newly released version 100 - it's more cardio so going to have to reduce the weight for some tracks I think!
Still good fun though.
Saturday Jan 14, 2017 #
Running - Trail race (Parkrun - Tewkesbury) 18:57 [5] 5.0 km (3:47 / km) +23m 3:42 / km
shoes: Salomon Fellraiser
Closest Parkrun to Cranham that I hadn't already done.
Was expecting it to be muddy (all grass, some slopes) but it was all frosty. It was 1° but there was no wind so didn't feel cold.
4 lap course but plenty of room to overtake. Only 80 or so there.One of the better Parkruns; pretty similar to Gloucester North although slightly hillier. 4th place, nearly caught the 3rd guy at the end though.top 2 miles away.
Shoes performed pretty well out-of-the-box.bought them because they're my last attempt at finding something which deals well with tarmac but still has good grip in mud.the x talons are pretty good but they can get uncomfortable for long distances on roads.the salomons feel like trainers on the roads so I have high hopes, but the grip wasn't tested today.
Was expecting it to be muddy (all grass, some slopes) but it was all frosty. It was 1° but there was no wind so didn't feel cold.
4 lap course but plenty of room to overtake. Only 80 or so there.One of the better Parkruns; pretty similar to Gloucester North although slightly hillier. 4th place, nearly caught the 3rd guy at the end though.top 2 miles away.
Shoes performed pretty well out-of-the-box.bought them because they're my last attempt at finding something which deals well with tarmac but still has good grip in mud.the x talons are pretty good but they can get uncomfortable for long distances on roads.the salomons feel like trainers on the roads so I have high hopes, but the grip wasn't tested today.
Orienteering - Forest race (Cranham) 52:07 [4] 7.0 km (7:27 / km)
Quite like running here.
30s loss on 2 through hesitating which was pretty bad, it was surrounded by catching features, should've just kept going.
Somewhere between 5 and 6 got a thorn stuck in my big toe which turned my gait for most of the rest of the course into some kind of lopsided hunchback trying to work it to somewhere it wasn't agony every step.this marred the event for me somewhat unfortunately.it certainly lost me a minute at 7 as I had barely looked at the map at all and didn't know whether to turn right or left; picked wrong.
Pretty good up to 20; again lost concentration a few times chiefly due to the thorn and ended up on an accidentally circuitous road-route, but not too bad. Lost a minute on 21 at the end due to being worried it was the same control site we had last time which was a pain, and being tentative, but turns out it was the knoll last time...which isn't in the right place on the map.
A couple of seconds per control lost due to having to wake them all up...this always annoys me - but I do also like having the forest to myself, so swings and roundabouts. Could have done 48ish then i think.
Well planned, I must have been here 4 or 5 times but didn't feel dull at any point.
Running pretty slowly up the hills but fitness felt reasonable, looking forward to the 9 mile race tomorrow to see what endurance is like at the moment.
I was hoping/expecting that the thorn would be enormous and my toe would be covered in blood.
Couldn't even find the damn thing.
30s loss on 2 through hesitating which was pretty bad, it was surrounded by catching features, should've just kept going.
Somewhere between 5 and 6 got a thorn stuck in my big toe which turned my gait for most of the rest of the course into some kind of lopsided hunchback trying to work it to somewhere it wasn't agony every step.this marred the event for me somewhat unfortunately.it certainly lost me a minute at 7 as I had barely looked at the map at all and didn't know whether to turn right or left; picked wrong.
Pretty good up to 20; again lost concentration a few times chiefly due to the thorn and ended up on an accidentally circuitous road-route, but not too bad. Lost a minute on 21 at the end due to being worried it was the same control site we had last time which was a pain, and being tentative, but turns out it was the knoll last time...which isn't in the right place on the map.
A couple of seconds per control lost due to having to wake them all up...this always annoys me - but I do also like having the forest to myself, so swings and roundabouts. Could have done 48ish then i think.
Well planned, I must have been here 4 or 5 times but didn't feel dull at any point.
Running pretty slowly up the hills but fitness felt reasonable, looking forward to the 9 mile race tomorrow to see what endurance is like at the moment.
I was hoping/expecting that the thorn would be enormous and my toe would be covered in blood.
Couldn't even find the damn thing.
Friday Jan 13, 2017 #
Gym Strength 1:00:00 [3]
Pump #14.
Thursday Jan 12, 2017 #
Note
(rest day)
Wednesday Jan 11, 2017 #
Running - Road/Track intervals (B&W Training) 1:17:45 [5] 10.31 km (7:32 / km)
shoes: Nike Pegasus 32
4x[3x450m(60s),(3mins)]
Recoveries felt very short.
450s:
86,88,88
89,90,90
89,90,90
90,92,89
These aren't great really, seem to be deteriorating at intervals but getting better at races...at least that's the right way round!
Recoveries felt very short.
450s:
86,88,88
89,90,90
89,90,90
90,92,89
These aren't great really, seem to be deteriorating at intervals but getting better at races...at least that's the right way round!
Tuesday Jan 10, 2017 #
Gym Strength 1:00:00 [3]
Pump #13.
Up to
7 WU
15 legs
10 chest
10 back
5 tri
5 bi
7 lunges
4 shoulders
Up to
7 WU
15 legs
10 chest
10 back
5 tri
5 bi
7 lunges
4 shoulders
Monday Jan 9, 2017 #
Running - Road/Track intervals (B&W Training) 1:12:34 [5] 9.94 km (7:18 / km)
shoes: Nike Pegasus 32
4x1mile
Miles: 5:57,6:01,6:02,6:03
Elected not to do the 400s since these were a bit depressing.
Miles: 5:57,6:01,6:02,6:03
Elected not to do the 400s since these were a bit depressing.