Training Log Archive: RHFIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
Running warm up/down 8:56 [2] 1.48 km (6:02 / km)
shoes: X-Talon 212 2016
Orienteering race 1:21:07 [5] 11.33 km (7:10 / km)
shoes: X-Talon 212 2016
An area I've wanted to run on since I realised it was mapped. Spent a lot of childhood holidays in this area of the world and really like it. Was hoping to enjoy it more than last weekend and have a fun day out. Pretty tough going at time with tussocks, heather and gorse. Felt more like proper orienteering and an adventure. Lost a few sets of a couple of mins but otherwise happy with my performance. Need to maintain concentration and improve my fitness a bit! Pretty happy with how fit I am for O, bearing in mind how little I've done.
Orienteering warm up/down 20:29 [1] 2.91 km (7:02 / km)
shoes: X-Talon 212 2016
Saturday Sep 29, 2018 #
Running 29:05 [2] 5.02 km (5:48 / km)
shoes: Mizuno Paradox 4 2018
Pretty chilled pace and some good talking. Legs felt all okay.
Friday Sep 28, 2018 #
Yoga/Stretching/S&C 30:00 [1]
8 and 8 (10kg and 5kg)
Running 41:23 [2] 6.3 km (6:34 / km)
shoes: Mizuno Paradox 4 2018
Lovely evening for a run in the Forest. Sunny and very dry. A loop from Ashurst station. Very easy pace due to the mix of abilities out. Pint after was good
Thursday Sep 27, 2018 #
Yoga/Stretching/S&C 20:00 [1]
Running 39:18 [4] 7.57 km (5:11 / km)
shoes: Mizuno Wave 12
First hills session for quite a long time. Left calf was feeling tight before, that seems to be my main niggle and concern at the moment. Should do more rolling and loosening of it. Ran with Pete Costly which worked well, kept them pretty consistent and disciplined. Definitely felt tiring up the hills, times like this make me think I can't quite believe how fit I was!
Wednesday Sep 26, 2018 #
Yoga/Stretching/S&C 40:00 [1]
20 mins yoga
Day 35
8 and 8 (10kg and 5kg)
Running 25:44 [3] 5.04 km (5:06 / km)
shoes: Hoka Arahi 2
Getting paid to run is always good. Nice sunny day and some fun activities
Tuesday Sep 25, 2018 #
Yoga/Stretching/S&C 20:00 [1]
8 and 8 (10kg on split)
Monday Sep 24, 2018 #
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Sep 23, 2018 #
Running warm up/down 2:48 [2] 0.52 km (5:23 / km)
shoes: X-Talon 212 2016
Orienteering race 1:10:13 [5] 9.77 km (7:11 / km)
shoes: X-Talon 212 2016
Really badly twisted my ankle halfway round, took a good few minutes to be able to walk on it. Managed to run round the rest of the course. Had a fun head to head with Tamsin and another guy, really fast mainly on the paths. Messed up one control as I didn't really look at exit direction, then messed another and they got ahead. Really struggle with mixed open and light green, find it very hard to tell the difference between the two colours. A bit better than yesterday but didn't really enjoy the weekends orienteering that much. Good to share lifts with Tom again.
Saturday Sep 22, 2018 #
Running warm up/down 6:10 [2] 1.1 km (5:36 / km)
shoes: X-Talon 212 2016
Orienteering race 50:19 [5] 8.11 km (6:12 / km)
shoes: X-Talon 212 2016
Scrappy area, map, planning and performance! Did a lot of imprecise attacking of the control and then messing around.
Running warm up/down 6:45 [2] 1.29 km (5:14 / km)
shoes: X-Talon 212 2016
Friday Sep 21, 2018 #
Running 42:39 [3] 8.61 km (4:57 / km)
shoes: Mizuno Paradox 4 2018
Pre volunteer day with work at Calshot. Thought I'd use the opportunity to get a Forest run in, took an O training map and hunted out the nicest trails. Running at a good pace on a lovely sunny morning, basically whole place to myself. Also explored a wooded hillside nextdoor that I've thought looked fun for a while.
Thursday Sep 20, 2018 #
Yoga/Stretching/S&C 50:00 [1]
8 and 8 (split squats with 10kg)
Wednesday Sep 19, 2018 #
Yoga/Stretching/S&C 1:00:00 [1]
8 and 8 (split squats with 10kg)
Tuesday Sep 18, 2018 #
Yoga/Stretching/S&C 30:00 [1]
10 and 8 (split squats with 5kg)
Yoga/Stretching/S&C 1:00:00 [1]
Running warm up/down 10:38 [2] 2.07 km (5:08 / km)
shoes: Mizuno Paradox 4 2018
Running intervals 21:47 [5] 5.13 km (4:15 / km)
shoes: Mizuno Paradox 4 2018
Leading out Nicole. Breaks were a bit quicker than I'd like, usually like to take a minute for a 100m jog but was more like 50s. First rep was significantly faster, not really sure why. Probably because I've not done many long intervals yet so have lost my pacing a bit.
Running warm up/down 9:29 [2] 1.77 km (5:21 / km)
shoes: Mizuno Paradox 4 2018
Sunday Sep 16, 2018 #
Running 37:13 [3] 6.79 km (5:29 / km)
shoes: Mizuno Paradox 4 2018
Post wedding car collection run. Legs felt okay on the first hill then really tired on the second. Nice trails across the fields and downland. Nice being up early and running, though would have preferred a little longer asleep!
Yoga/Stretching/S&C 50:00 [1]
10 and 8 (split squats with 5kg)
Saturday Sep 15, 2018 #
Yoga/Stretching/S&C 30:00 [1]
Running tempo 41:12 [4] 9.03 km (4:34 / km)
shoes: Mizuno Paradox 4 2018
Been fancying a time trial recently to see how fit I am and to test the niggles a bit. Decided not to look at my watch at all. Started comfortably steady, saw Mark as 20 min pacer after 1km with Nicole just ahead. Ran with Mark for a bit and then decided to run ahead, dug in a bit on the hill. Breathing felt a little tight, reckon the fitter I am the less of an issue this is. Descended okay and continued to the line. Happy with that, legs felt liked they'd done so much. Afternoon after, couldn't feel any pain from the niggles which is good.
Friday Sep 14, 2018 #
Running 39:34 [3] 7.56 km (5:14 / km)
shoes: Mizuno Paradox 4 2018
Had planned on some Lordswood trails but the Greenways were closed for a police search. Diverted up past the hospital to the sports centre. Could still feel my foot rubbing a little, loosened shoes which helped. Left calf still really tight, legs a little tired. Been happy with my strength work this week.
Thursday Sep 13, 2018 #
Yoga/Stretching/S&C 30:00 [1]
8 and 8 (split squats with 5kg)
Wednesday Sep 12, 2018 #
Yoga/Stretching/S&C 30:00 [1]
8 and 8
Introducing some weight to the split squats (5kg)
Running 22:07 [3] 4.48 km (4:56 / km)
shoes: Mizuno Paradox 4 2018
Monday Sep 10, 2018 #
Yoga/Stretching/S&C 1:00:00 [1]
Running warm up/down 5:03 [2] 0.92 km (5:29 / km)
shoes: X-Talon 212 2016
Orienteering tempo 43:13 [4] 7.46 km (5:48 / km)
shoes: X-Talon 212 2016
Odds and evens score
Pretty casual event, aim was to focus on my orienteering and practice some rougher running. Went with Nick and James but didn't plan to race them. Tried not to use the paths if I could run direct. A couple of times I got caught in the undergrowth, pretty thick in places. In general, happy with my orienteering. Need to trust the compass and run on the bearing stronger. Happy with my strategy for clearing up in 45 mins. Good practice for the upcoming WSX night lesgue. In the light this time!
Need to remember contact lenses and inhaler for O races
Running warm up/down 6:34 [2] 1.15 km (5:43 / km)
shoes: X-Talon 212 2016
Sunday Sep 9, 2018 #
Yoga/Stretching/S&C 30:00 [1]
8 and 8
Running 51:33 [3] 8.28 km (6:14 / km)
shoes: Mizuno Wave 12
Really lovely morning, sun out. Steady climb from the bay, bit of an explore at the headland then continued round. Some nice single track trails and coastal views. Legs feeling a bit tired on some of the climbs. Bit of a nasty descent to the beach, path technically was closed. Then run along the beach at the end.
Saturday Sep 8, 2018 #
Running tempo 24:17 [4] 5.01 km (4:51 / km)
shoes: Mizuno Wave 12
Nicole's 50th parkrun and down for her birthday weekend. Wasn'tt going to run too hard, but it's a difficult course to run easy. Let everyone go at the start and then tried to catch on the hill. Caught about 10 people going up. Had a bit of a race with the leading ladies, went past the leader with dog on the descent. Last little hill was a massive struggle, felt knackered.
Running warm up/down 10:45 [2] 1.92 km (5:36 / km)
shoes: Mizuno Wave 12
Yoga/Stretching/S&C 5:00 [1]
Thursday Sep 6, 2018 #
Yoga/Stretching/S&C 30:00 [1]
10 and 8
Monster walk still have to do
Running 31:59 [3] 6.07 km (5:16 / km)
shoes: Mizuno Paradox 4 2018
Had been properly indecisive and didn't know whether I wanted to get out. Tricked myself by not going via the shops on the drive home. Tested the new Mizuno's again and they felt better this time. Need to adjust the lacing to lock in the heel. Legs felt pretty good, one of the better runs recently.
Wednesday Sep 5, 2018 #
Running 19:25 [2] 3.66 km (5:18 / km)
shoes: Mizuno Paradox 4 2018
Shaking the legs out a bit + testing another new pair of shoes. Legs felt heavy and achey. Could feel the outside of my foot near the little toe (rubbing? Shoes too tight?)
Tuesday Sep 4, 2018 #
Running warm up/down 17:42 [2] 3.21 km (5:31 / km)
shoes: Mizuno Wave 12
Running 14:39 [3] 3.43 km (4:16 / km)
shoes: Brooks Racer ST5
Wanted to try and stick with Nicole and Hannah but they dropped me. Legs really felt tired (post racing and big deal yesterday with strength work and volleyball). Actually very consistent running, all within 0.5s. Left calf did feel tight and uncomfortable
Running warm up/down 9:44 [2] 1.77 km (5:30 / km)
shoes: Mizuno Wave 12
Monday Sep 3, 2018 #
Yoga/Stretching/S&C 1:00:00 [1]
Felt good after
Yoga/Stretching/S&C 20:00 [1]
8 and 8
Sunday Sep 2, 2018 #
Yoga/Stretching/S&C 50:00 [1]
8 and 8
Saturday Sep 1, 2018 #
Running warm up/down 5:39 [2] 1.05 km (5:23 / km)
shoes: X-Talon 212 2016
Orienteering race 17:15 [4] 3.53 km (4:53 / km)
shoes: X-Talon 212 2016
Legs had felt terrible the previous evening. Spent too long memorising control codes, was trying to remember the next two. Should invest more time in the map (route choices and executing rather than codes).
Running warm up/down 9:40 [2] 1.73 km (5:35 / km)
shoes: Mizuno Wave 12
Yoga/Stretching/S&C warm up/down 15:00 [1]
Running warm up/down 8:15 [2] 1.51 km (5:28 / km)
shoes: Brooks Racer ST5
Orienteering race 14:57 [5] 3.18 km (4:42 / km)
shoes: Brooks Racer ST5
Had executed the first half of the plan, now to step it up for the final. Was seeded 20th fastest and wanted to beat that by as much as possible. Was feeling a bit nervous and excited. Had a fairly good rest in between races, relaxed a bit and did some dynamic stretching.
Easy first control then long route choice, spent a bit of time getting it hit (in general both races I started slower relatively and built into the race). My geeking of the multilevel section helped for 4, chose the straightest and most direct option. Couple of easy controls then back through.
May have underestimated the controls through the halls of residence, missed a couple of route choices (only realised on analysis +10s or so each time). Pace was pretty good, intensity felt high and would've liked my inhaler. Forgot how hard work sprints are when pushing it. Tried to up the pace for the easier final controls. Overran the first easy control, had thought head down and run but didn't have a clear catching feature or point to run too. Corrected pretty quickly. Nailed the last few controls and sprint finish (thanks to Dan's shouts). We 3s clear on 8th place so worth the strong finish.
Had come about 40th at my previous two Sprint champs so very pleased to have improved on that. Waited for Nick +1 min and James +2min, was good to see them in. Knew I'd had a good run and happy that my current (perceived low) fitness levels were good enough to get me the result. The two sprint O sessions and some map geeking helped. Will have to see if I can get my running speed back and maybe get into the A final one year (running the heat faster).
Running warm up/down 10:12 [2] 1.87 km (5:27 / km)
shoes: Mizuno Wave 12