Training Log Archive: RHFIn the 30 days ending Sep 30, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||||||||
Friday Sep 30, 2016 #
Running 20:36 [2] 4.0 km (5:09 / km)
shoes: Brooks Vapor 2 2016
Thursday Sep 29, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 30:00 [2] 12.0 km (2:30 / km)
Yoga/Stretching/S&C 40:00 [1]
Wednesday Sep 28, 2016 #
Cycling 21:00 [2] 8.0 km (2:38 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running 36:55 [3] 7.4 km (4:59 / km)
shoes: Brooks Vapor 2 2016
Tuesday Sep 27, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
They've cut the undergrowth near the rapids which is good, but left a load of debris.
Running warm up/down 20:39 [2] 3.8 km (5:26 / km)
shoes: Brooks Vapor 2 2016
Running intervals 27:20 [5] 6.42 km (4:15 / km)
shoes: Brooks Vapor 2 2016
Just wanted to get out and do something. Wasn't that worried about the times as long as they were pretty consistent. Small cold still, tired from 6 stage and racing this weekend.
Running warm up/down 20:00 [2] 3.6 km (5:33 / km)
shoes: Brooks Vapor 2 2016
Sunday Sep 25, 2016 #
Yoga/Stretching/S&C 20:00 [1]
Running warm up/down 17:40 [2] 3.25 km (5:26 / km)
shoes: Brooks Racer ST5
Running race 21:01 [5] 5.73 km (3:40 / km)
shoes: Brooks Racer ST5
Only person running for an incomplete C team. Found it difficult to motivate myself all week, especially when I found out I'd be in the 3rd team and the cold started on Saturday. A long way to travel for a race. Felt more up for it when we started. Aim was to have a good race with Steve and Pete.
Settled with a bit of a group into the wind, trying not to lead it into the wind. Tucked before a taller guy and felt okay. Didn't feel much of a benefit running downwind till you turned and got blasted. Windiest conditions I've ever raced in and the course was very exposed. Pushed a bit on the final section into the wind, managing to catch two guys. Held one of them off in the sprint finish and finished just behind Steve. Happy with that performance. 30s down on Ash who got selected over me, fair enough.
Running 19:16 [2] 3.6 km (5:21 / km)
shoes: Brooks Racer ST5
Saturday Sep 24, 2016 #
Note
Starting to get a little cold
Friday Sep 23, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 40:00 [2] 12.0 km (3:20 / km)
Thursday Sep 22, 2016 #
Running 56:40 [3] 10.3 km (5:30 / km)
shoes: Brooks Vapor 2 2016
A few runs up and over the Hoe to get the legs going okay. Testing out my new OMM bag, seems pretty decent, comfy and just big enough for full mountain kit.
Wednesday Sep 21, 2016 #
Yoga/Stretching/S&C 20:00 [1]
Tuesday Sep 20, 2016 #
Running warm up/down 14:31 [2] 2.65 km (5:29 / km)
shoes: Brooks Vapor 2 2016
Running intervals 27:20 [5] 6.88 km (3:58 / km)
shoes: Brooks Vapor 2 2016
Running with James, pushing each other on (he led the middle reps and I led the last few). Relatively consistent by the first one (2:04:4), all the others 2:01:6-2:02:09. Had thought before starting I'd be below 2mins but it wasn't there (may have been slightly optimistic). Good session and good fun running with James.
Running warm up/down 12:27 [2] 2.42 km (5:09 / km)
shoes: Brooks Vapor 2 2016
Monday Sep 19, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Cycling 24:00 [2] 8.0 km (3:00 / km)
Sunday Sep 18, 2016 #
Running warm up/down 15:02 [2] 2.76 km (5:27 / km)
shoes: X-Talon 212 2016
Running race 22:43 [5] 6.0 km (3:47 / km)
shoes: X-Talon 212 2016
Highest ever CC6 place
Started quite quick but then dropped back to 10th place, just took the middle section steady and gradually worked up to 3 guys. Overtook them on a steep down and felt Emyr's presence so pushed on. He overtook me on the top of the hill and I kept him within reach. Tried to reign him in on the flat and drew level with 800m to go, made a move and managed to hold him off. Ran faster and harder than intended!
Blisters on the backs of my heels.
Running warm up/down 17:18 [2] 3.31 km (5:14 / km)
shoes: Brooks 14
Note
Saturday Sep 17, 2016 #
Running warm up/down 8:19 [2] 1.71 km (4:52 / km)
shoes: X-Talon 212 2016
Orienteering race 46:45 [4] 7.14 km (6:33 / km)
shoes: X-Talon 212 2016
Paths and tracks removed, all control map with lines drawn by hand. 21s ahead of Dave Currie! Can't believe how close we are at the moment.
Aim was to take it a bit steady and get used to orienteering in the forest again. Pretty happy with my performance, certainly wasn't terrible! Quite a few times was pulling up short and couldn't see control in the circle. One big mistake (~5mins) was orienteering well and felt good, long rough compass bearing and saw a control. Checked the code and it was wasn't mine, ran off and couldn't make anything fit. Should have relocated properly, turns out the control was hung incorrectly.
Orienteering 35:29 [3] 4.8 km (7:24 / km)
shoes: X-Talon 212 2016
Steady practice on a few of the other controls. Starting to feel a bit tired (didn't have a big breakfast)
Running warm up/down 9:20 [2] 1.8 km (5:11 / km)
shoes: X-Talon 212 2016
Friday Sep 16, 2016 #
Running 56:27 [3] 11.0 km (5:08 / km)
shoes: Brooks Vapor 2 2016
Extended it a little aiming for 10km but misjudged. Legs feeling quite tired by the end (probably more from last night!) It is fun running in the morning :)
Cycling 25:00 [2] 8.0 km (3:08 / km)
Yoga/Stretching/S&C 40:00 [1]
Thursday Sep 15, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running warm up/down 40:32 [3] 7.03 km (5:46 / km)
shoes: Brooks Vapor 2 2016
Probably a bit far for a warm up but nicer than running on the roads! Followed by drills, got to the track a bit early.
Running warm up/down 10:00 [1]
One setting too high!
Running tempo 20:39 [4] 5.43 km (3:48 / km)
shoes: Brooks Vapor 2 2016
Legs felt really tired on the warm up so was a bit worried for the session. Decided to run with Emyr who is slightly faster but good at pacing these kind of things. Stuck with him for the first 15 mins. He was aiming to catch Ellie and started to speed up, I caught Ellie with 30s to go! Progressive pace from 3:59mins/km to 3:41mins/km. Very happy with how that went.
Running warm up/down 8:25 [2] 1.55 km (5:26 / km)
shoes: Brooks Vapor 2 2016
Wednesday Sep 14, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Running 1:11:44 [3] 11.32 km (6:20 / km)
shoes: Brooks Vapor 2 2016
Running with a bag to stimulate race conditions. Included 5 small hill reps on the my favourite slope. Pretty easy going run really but legs felt a little tired by the end.
Tuesday Sep 13, 2016 #
Cycling 43:09 [4] 17.2 km (2:31 / km)
Dell training, legs burning on the ascent. Bag made my back ache a little bit towards the end.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Monday Sep 12, 2016 #
Cycling 21:00 [2] 8.0 km (2:38 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Cycling 22:00 [2] 8.0 km (2:45 / km)
Sunday Sep 11, 2016 #
Yoga/Stretching/S&C 30:00 [1]
Running long 1:27:26 [3] 16.0 km (5:28 / km)
shoes: Brooks Vapor 2 2016
Quick look through Tadburn Meadows before and after. The Squabb Wood section run with Hannah. Properly overgrown in places, stingy and horrible. Already getting a little muddy in places. Lovely sunny day for it (so different to yesterday!)
Saturday Sep 10, 2016 #
Running warm up/down 27:37 [2] 5.01 km (5:31 / km)
shoes: Brooks Vapor 2 2016
Running intervals 21:18 [5] 4.77 km (4:28 / km)
shoes: Brooks Vapor 2 2016
Great session in the wind and rain. Started with Jim but he was a few seconds behind. Effectively running solo the whole session. Working hard on the up, down and finish flat. The middle 3 reps were very consistent.
One of those sessions to remember when you're struggling.
Running warm up/down 33:12 [2] 6.0 km (5:32 / km)
shoes: Brooks Vapor 2 2016
Friday Sep 9, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running 35:49 [3] 7.32 km (4:54 / km)
shoes: Brooks Vapor 2 2016
First half with Mark and a bit faster. Starting to rain by the end.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 50:00 [1]
Thursday Sep 8, 2016 #
Running 1:04:06 [3] 12.5 km (5:08 / km)
shoes: Brooks Vapor 2 2016
Lovely run into work. Mark S caught me on the Test Way so we had a good chat the rest of the way in. He alsi kept me honest on the pace, boring aiming for roughly 5mins/km (only one slower was a nettly mess). Such s good way to start the day.
Trying out Mike's OMM bum bag, most of the time I wasn't aware I was wearing it. Seems decent.
Cycling 21:00 [3] 8.0 km (2:38 / km)
Wednesday Sep 7, 2016 #
Cross Training 45:00 [1]
Tuesday Sep 6, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Running warm up/down 17:37 [2] 3.4 km (5:11 / km)
shoes: Brooks 14
Running warm up/down 20:00 [1]
Running intervals 27:54 [5] 5.6 km (4:59 / km)
shoes: Brooks 14
Aiming for consistency. Started with a good little group, including James for the first time. A few faster reps when someone else was leading! Hamstrings weren't super tight this week fortunately :) got slightly quicker as the session progressed.
Running warm up/down 21:55 [2] 4.0 km (5:29 / km)
shoes: Brooks 14
Monday Sep 5, 2016 #
Cycling 21:00 [2] 8.0 km (2:38 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Cycling 22:00 [2] 8.0 km (2:45 / km)
Sunday Sep 4, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Running warm up/down 10:59 [2] 2.01 km (5:28 / km)
Orienteering race 45:23 [4] 10.27 km (4:25 / km)
shoes: Brooks Racer ST5
Really enjoyed the first 2/3 of the course. Fun area with some intricate school, grounds and old city. The end was a bit dull, long very similar legs in a housing estate. Felt tired too but managed to get one ofthe fastest splits on the long uphill leg. A couple of small mistakes, one minor hesitation in the circle (+30s) and another route choice/missed gap (+30s).
Location for Hot Fuzz, ran through a few places I recognize "for the greater good"
Running warm up/down 9:03 [2] 1.75 km (5:10 / km)
shoes: Brooks Racer ST5
Saturday Sep 3, 2016 #
Running warm up/down 11:36 [2] 2.16 km (5:22 / km)
shoes: Brooks Vapor 2 2016
Orienteering race 18:02 [4] 4.3 km (4:12 / km)
shoes: Brooks Vapor 2 2016
Wrong choice of shoes, there was a lot of damp grass. Was choosing route choices based on the terrain.
Running warm up/down 10:05 [2] 2.1 km (4:48 / km)
shoes: Brooks Vapor 2 2016
Running warm up/down 13:06 [2] 2.4 km (5:27 / km)
Plan was to settle into the first sprint and take the second harder.
Orienteering race 18:05 [5] 4.39 km (4:07 / km)
shoes: Brooks Vapor 2 2016
4th overall for the combined two races
Worked harder from the start, trying to gain on my 1 minute man. Good route choices at the start and caught him just after the bridge. Lost about 1 minute as I didn't see an uncrossable fence and ran straight to control 18. Had to double round (some punched through the fence). Otherwise, some solid sprint orienteering.
Running warm up/down 7:59 [2] 1.76 km (4:32 / km)
shoes: Brooks Vapor 2 2016
Friday Sep 2, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Running 31:51 [3] 6.4 km (4:59 / km)
shoes: Brooks 14
Testing out the ankle after Wednesday. It felt okay, no serious pain but an annoying click! Think it'll be suspectable to turning again so need to be careful and strengthen it up.
Bring on the weekend and my first Orienteering in 2 months!
Thursday Sep 1, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)