Training Log Archive: RHFIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
Yoga/Stretching/S&C 30:00 [1]
Running warm up/down 19:30 [2] 3.66 km (5:20 / km)
shoes: Brooks Ghost 9
Running 23:39 [5] 4.45 km (5:19 / km)
shoes: Brooks Racer ST5
First rep slow but then consistent. Pace felt quick but good!
Running warm up/down 17:01 [2] 3.12 km (5:27 / km)
shoes: Brooks Racer ST5
Monday Feb 27, 2017 #
Running 27:07 [2] 5.08 km (5:20 / km)
shoes: Brooks Ghost 9
Legs feeling a bit heavy after the weekend!
Sunday Feb 26, 2017 #
Yoga/Stretching/S&C 25:00 [1]
Saturday Feb 25, 2017 #
Running warm up/down 8:40 [2] 1.51 km (5:44 / km)
shoes: X-Talon 212 2016
Running race 49:02 [5] 12.31 km (3:59 / km)
shoes: Nike XC Spikes
First time racing the Nationals or in a race this big. The course looked good fun, a few hills and some interesting muddy sections and ditches. The start was mad, so many people around. Tried not to start too fast but felt like I was suffering a bit half way round. Preparation hadn't been ideal, was out of the country with work the previous week (less training and rest) and got my flat the day before.
Got overtaken by a Southampton guy which woke me up a bit and tried to stick near him. In the end, pacing was pretty even for a xcountry race and pretty similar pace for the counties (Nationals were longer and muddier). Had no idea what position I was in but tried to keep pushing till the end. Managed to overtaken a few on the final muddy section and then pushed to the line.
Goal was top half and then optimistically top 500 so very pleased to have just made it under! The course was very muddy in places and my new spikes did cut up the feet a bit (large blister on the insie of my right foot). Hopefully a good base to improve on for next years season.
Running warm up/down 9:11 [2] 1.6 km (5:44 / km)
Friday Feb 24, 2017 #
Running 40:57 [3] 8.3 km (4:56 / km)
shoes: Brooks Ghost 9
Great sunny morning in preparation for the weekend. Not convinced with the new shoes but will see how it goes.
Thursday Feb 23, 2017 #
Yoga/Stretching/S&C 30:00 [1]
Running 34:18 [3] 6.42 km (5:21 / km)
shoes: Brooks Ghost 9
Legs feeling a bit tired, could feel lunch, head ache and generally tired! Main thing was to get out. Traveling has taken it out of me :)
Tuesday Feb 21, 2017 #
Running 37:15 [3] 8.0 km (4:39 / km)
shoes: Brooks Racer ST5
From the Sheraton roughly to Zabeel park and then 3*1km reps on the running track around the park.
Monday Feb 20, 2017 #
Yoga/Stretching/S&C 30:00 [1]
Sunday Feb 19, 2017 #
Running warm up/down 13:32 [2] 2.56 km (5:17 / km)
shoes: X-Talon 212 2016
Running race 30:22 [5] 7.79 km (3:54 / km)
shoes: X-Talon 212 2016
Took it steady ish at the start and found myself down in 12th. Wasn't feeling super fit or up for it today but kept pushing on. Had a bit of a race with one guy who was decent at descending on the gravel tracks. Eventually dropped him and worked up towards the next Eastleigh guy. Was catching people on the muddy and up hill sections and managed to drop a few. Nice downhill and muddy finish. Means I've got my 4 to score and all average 5th so hopefully should be a decent position for the league.
Running warm up/down 10:41 [2] 1.73 km (6:11 / km)
shoes: X-Talon 212 2016
Friday Feb 17, 2017 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running 59:39 [3] 11.1 km (5:22 / km)
shoes: Brooks 14
An extended loop of the following, explored a new path near the motorway. Such a sunny day to be out. Will do a lot more of my runs around here in the future.
Cycling 24:00 [2] 8.0 km (3:00 / km)
Thursday Feb 16, 2017 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 24:00 [2] 8.0 km (3:00 / km)
Running warm up/down 14:15 [2] 2.75 km (5:11 / km)
shoes: Brooks Ghost 9
Running hills 21:14 [5] 4.59 km (4:38 / km)
shoes: Brooks Racer ST5
Legs felt terrible on the first couple of reps (due to the Snowdonia weekend and track Tues). Got a bit more into it, didn't feel rapid but got it done. Pete Merritt was catching me up and he kept me honest towards the end.
Running warm up/down 16:20 [2] 3.1 km (5:16 / km)
shoes: Brooks Ghost 9
Wednesday Feb 15, 2017 #
Running 26:42 [2] 5.07 km (5:16 / km)
shoes: Brooks 14
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 35:00 [1]
Tuesday Feb 14, 2017 #
Yoga/Stretching/S&C 20:00 [1]
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running warm up/down 31:19 [2] 5.39 km (5:49 / km)
shoes: Brooks 14
Running intervals 22:16 [5] 4.89 km (4:33 / km)
shoes: Brooks 14
Legs pretty heavy from the weekend so was thinking 38s (maybe forgetting this session is a faster one). Worked hard and happy with the consistency and speed! Felt tough going but a good session. Should wearing racing flats for these kind of sessions.
Running warm up/down 14:56 [2] 2.79 km (5:21 / km)
shoes: Brooks 14
Monday Feb 13, 2017 #
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Feb 12, 2017 #
Walking 4:00:00 [3] 10.0 km (24:00 / km)
Nice gradual start to the day, then a steep scamble/climb up the East ridge. Conditions a bit cooler than yesterday with similar low visibility. Good to get out for a weekend in the mountains.
Saturday Feb 11, 2017 #
Walking long 6:00:00 [1] 15.0 km (24:00 / km)
Three 3000 feet peaks with a lot of nice ridge walking. Winter conditions, low visibility on the tops and snow cover from 500m. Windy at times and snow occasionally. Good navigation especially descending Carnedd Llewelyn (got a bit stuck on a steep slope). Gear was good, needed ski googles in the spindrift and carried 3 layers that I didn't use.
Friday Feb 10, 2017 #
Running 25:11 [3] 5.12 km (4:55 / km)
shoes: Brooks Ghost 9
Felt alright, bit of a rush. Still trying out the new shoes.
Thursday Feb 9, 2017 #
Running 44:54 [3] 10.01 km (4:29 / km)
shoes: Brooks 14
Bit of a new route and explore, lower Test area is nice.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 30:00 [1]
Wednesday Feb 8, 2017 #
Running 28:56 [3] 5.51 km (5:15 / km)
shoes: Brooks 14
Felt really tired after last night's session and struggled to get up! Legs eventually got going. Nice to be out.
Tuesday Feb 7, 2017 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Running warm up/down 26:10 [2] 4.84 km (5:24 / km)
shoes: Brooks 14
Running intervals 22:03 [5] 5.38 km (4:06 / km)
shoes: Brooks 14
Happy with that, better than feared! Had a few little niggles after the weekend and a rest week so was worried how it would feel. First couple nearer 2:40, then 2:41s then ended with a 2:40.
Running warm up/down 21:43 [2] 3.81 km (5:42 / km)
shoes: Brooks 14
Monday Feb 6, 2017 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 45:00 [1]
Saturday Feb 4, 2017 #
Yoga/Stretching/S&C 20:00 [1]
Running 29:28 [2] 6.02 km (4:54 / km)
shoes: Brooks Ghost 9
Trying out the new shoes, felt okay. Need to work on the lacing. Small niggle in my foot after, hopefully nothing. Legs felt very heavy when running.
Friday Feb 3, 2017 #
Yoga/Stretching/S&C 25:00 [1]
Running 39:31 [3] 8.03 km (4:55 / km)
shoes: Brooks 14
A good crowd out for a decent run. Weather wasn't actually that bad. Legs feeling a bit heavy though.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 45:00 [1]
Thursday Feb 2, 2017 #
Running warm up/down 11:06 [2] 2.13 km (5:13 / km)
shoes: X-Talon 212 2016
Orienteering tempo 53:05 [4] 9.91 km (5:21 / km)
shoes: X-Talon 212 2016
Started with the woods (and the slightly more technical controls) first, a few navigational wobbles with imprecise map reading and compass work. Ended up on the wrong earth wall end (thought I was a bit far over) and was very close to one control but couldn't see it.
Made a route choice error with one of the harder to fit in urban controls (ended up increasing the number of road crossings which didn't help). Calves getting tired and achey on the road sections, one difficult control to fit in near the end increased the running distance. Happy to clear up and another Night League win, shame I don't think I'll get 7 to score in.
Wednesday Feb 1, 2017 #
Running 44:50 [3] 9.31 km (4:49 / km)
shoes: Brooks 14
Very wet, some sections knee deep in water. Good fun and a good pace. Always like a slightly adventurous run.