Training Log Archive: RHFIn the 30 days ending Apr 30, 2019:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2019 #
Yoga/Stretching/S&C 30:00 [1]
Running warm up/down 13:22 [2] 2.51 km (5:20 / km)
shoes: Mizuno Paradox 4 2019
Running intervals 28:03 [5] 5.68 km (4:56 / km)
shoes: Mizuno Paradox 4 2019
Started the first couple of reps in 81/82s and was thinking that'd be a good session. Then started running with Dave, rep 3 fast then settled into 79-81s pretty consistently. Last few of reps with Gemma and Sarah, lead most of them out and was digging in and trying to stick with Dave. Thought about the upcoming fell race and how hard I'd have to work. Both hamstrings felt tight at times and calves still tight. Hardest and fastest I've run in a session for 18 months...
Running warm up/down 13:56 [2] 2.51 km (5:33 / km)
shoes: Mizuno Paradox 4 2019
Sunday Apr 28, 2019 #
Running 39:39 [3] 7.65 km (5:11 / km)
shoes: Mizuno Paradox 4 2019
Both of us weren't sure if we wanted to get out but eventually found some motivation. A simple loop of the Common. Had been a bit concerned about my calf and it did start hurting a bit after half way, didn't get much worse though. Need to try and loosen it up
Yoga/Stretching/S&C 45:00 [1]
Saturday Apr 27, 2019 #
Running 23:53 [3] 4.96 km (4:49 / km)
shoes: Mizuno Paradox 4 2019
Pretty uneventful, alternative course which is always harder to see people. Ran a bit with Lucy, otherwise just on my own. Nicole helped save someone who collapsed! 85th parkrun, going to close down on 100 quite fast I think
Running 15:31 [3] 2.99 km (5:11 / km)
shoes: Mizuno Paradox 4 2019
Thursday Apr 25, 2019 #
Yoga/Stretching/S&C 40:00 [1]
Wednesday Apr 24, 2019 #
Running 24:06 [3] 4.98 km (4:50 / km)
shoes: Mizuno Paradox 4 2019
Testing the new shoes, same model just look far cleaner. Bit of a recovery run post weekend, though a little faster than planned. Wore my new pair of shoes, need to have them a little tigher as the heel rubbed a bit. They are the same as my old/current road shoes.
Tuesday Apr 23, 2019 #
Yoga/Stretching/S&C 1:00:00 [1]
Monday Apr 22, 2019 #
Running warm up/down 7:50 [2] 1.39 km (5:38 / km)
shoes: X-Talon 212 2017
Orienteering race 39:16 [5] 7.17 km (5:29 / km)
shoes: X-Talon 212 2017
Leg 1, Andy leg 2, Dave leg 3
Not my greatest run, felt pretty tired after the previous day's racing in the sun. Especially after the spectator control, just couldn't read the map and didn't know what to do. Started a bit chaotically, tried to take a better line to 1 but could have been more self confident and gone my own way. Felt like I then started to go backwards to 2/3 A couple of mistakes when I went to the wrong control and had clue what I was doing the control after the spectator control. Misread the detail near the bridge and was following some others, got a bit colour blind with the open dirt area. Fortunately corrected quickly but meant I got left behind even more. Okay through the last few controls. Deciding that I need to replace my compass, it doesn't settle very fast and I also need to work on my map reading on the move on rough terrain (reading and actually fully interpretating the map, hold it closer maybe?)
Running warm up/down 6:57 [2] 1.09 km (6:23 / km)
shoes: X-Talon 212 2017
Sunday Apr 21, 2019 #
Running warm up/down 5:27 [2] 1.01 km (5:24 / km)
shoes: X-Talon 212 2017
Orienteering race 2:13:44 [5] 20.05 km (6:40 / km)
shoes: X-Talon 212 2017
Well that was long and hot. Think it was a good result. Tried to pace myself, glad I carried some water but could've done with more and should've eaten more. The water point had run out of water. Started flagging at about an hour, had planned to take a gel before then (maybe 45 mins). I think being proactive with eating and drinking before struggling would help. After a gel, felt I was able to get going a bit more. Took the green section a bit steadier trying to get it right (but also was struggling). A couple of little errors in this section. Took some time to get the long route right, it was scrappy for the first half then onto major paths. Started to flag on the last loop, felt a little sick so didn't want to eat any more but that would have probably helped a bit. A few little route choices could have been better, taking different minor paths. Picked it up for the sprint finish and final controls. Felt really quite rough after! Spent ages trying to cool down and refuel and hydrate. Took me 2 hours to feel like I could drive.
JK Overall Days 2 and 3 combined: 40/67 on M21E +52:12
Saturday Apr 20, 2019 #
Running warm up/down 10:39 [2] 1.88 km (5:40 / km)
shoes: X-Talon 212 2017
Orienteering race 49:10 [5] 7.84 km (6:16 / km)
shoes: X-Talon 212 2017
Very hot conditions again. Did a bit of warming up but could already feel it before starting. Felt like the map didn't fit to 1 and took a safe route round (not executed really quickly) then got into it a bit more. Found myself struggling physically pretty early on, especially on the uphill controls. Made one big error, don't think I used my compass and misread the map and followed the slope incorrectly. Then made the map fit. At most controls quite slow and didn't flow through them. Got through it and was an okay result again. If 1 minute faster, I would've been about 10 places further and that would've been a good result. Think how physically I felt affected my appreciation of the race.
Running warm up/down 5:14 [2] 0.9 km (5:49 / km)
shoes: X-Talon 212 2017
Friday Apr 19, 2019 #
Running warm up/down 13:03 [2] 2.36 km (5:32 / km)
shoes: X-Talon 212 2017
Orienteering race 18:22 [5] 4.06 km (4:31 / km)
shoes: X-Talon 212 2017
Very warm during my warm up and didn't feel amazing. Had a terrible time getting my lenses in, spent time looking for somewhere to put them in and then one felt wrong so I took it out but then dropped one. Fortunately got it back in but it wasted time and it wasn't the best prep.
Was unsure of a couple of route choices early on, in a few places not much in it or there was no choice. At every control I felt tired and wanted a rest. Tried to keep working, don't think I made any errors bar hesitations or not spottting minor route choices. Caught my 1min man with a few controls to go and finished in first! Definitely would've liked to have felt fitter and quite a lot of times I could've had better plans for the next leg going in.
Thursday Apr 18, 2019 #
Yoga/Stretching/S&C 30:00 [1]
Wednesday Apr 17, 2019 #
Yoga/Stretching/S&C 30:00 [1]
Running 30:56 [3] 6.14 km (5:02 / km)
shoes: Mizuno Paradox 4 2018
Didn't know whether I fancied getting out, questioned it's value before the weekend but it was a nice day
Tuesday Apr 16, 2019 #
Running 50:37 [3] 9.55 km (5:18 / km)
shoes: Mizuno Paradox 4 2018
Shorter leg turn over pre JK. Had no inclination to get out before hand but did get out. Really was a struggle. Had a good group to run with and enjoyed catching up with people after.
Monday Apr 15, 2019 #
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Apr 14, 2019 #
Yoga/Stretching/S&C 30:00 [1]
Saturday Apr 13, 2019 #
Running 21:54 [3] 4.83 km (4:32 / km)
shoes: Mizuno Paradox 4 2018
A spot of tourism before getting into the Forest for some O practice. Last night my legs did not feel good after running with old shoes. Did a bit of calf warm up and plan was to just take it steady. Turns out it was definitely fast steady! Worked my way past quite a few people on the second half and in particular on the hills. My 3rd time at Brockenhurst and my fastest time so far.
Orienteering 57:06 [3] 8.35 km (6:50 / km)
shoes: X-Talon 212 2016
Running the Blue Mens course from the CSC heat. Once again a bit tricky with no flags out, especially with some vague features. Not quite as good technically today, plan had been to focus on reading the map and being a bit more in control rather than running. My bearings seem a bit off so may check my compass is too still pointing north! No flow again as stopping at each control to check location. Need to work on my speed for taking precise bearings and map reading on the move.
Friday Apr 12, 2019 #
Running 33:58 [3] 6.61 km (5:08 / km)
shoes: Mizuno Wave 12
Wore my old shoes that live at work, they need to be, retired
Yoga/Stretching/S&C 1:00:00 [1]
Thursday Apr 11, 2019 #
Running 57:13 [3] 10.34 km (5:32 / km)
shoes: Mizuno Paradox 4 2018
Lovely post work run in the sun. Finding some new trails and running my favourites. Definitely got a few new areas of the forest to explore and remember. Tried to find a few extra hills at times, so it was pretty undulating. A little muddy on places but otherwise runnable. Legs felt a little tired but not too bad at all.
Tuesday Apr 9, 2019 #
Running warm up/down 12:35 [2] 2.25 km (5:36 / km)
shoes: Mizuno Paradox 4 2018
Running intervals 21:26 [5] 5.07 km (4:14 / km)
shoes: Mizuno Paradox 4 2018
Legs have been fairly good and wanted to work a little harder before the JK. Advised Nicole to run a bit slower pre SAL so I wanted to stay in front of her. Felt like I was working hard on each rep, working the hardest I've worked for 18 months. Quite happy with the consistency, they didn't feel easy. Tried to break them down into sections and drive on the straights into the wind. Didn't look at my watch at all during the reps, 3-4s faster than the same session on the 19th March (pre Brecon weekend)
Running warm up/down 10:34 [2] 1.88 km (5:37 / km)
shoes: Mizuno Paradox 4 2018
Monday Apr 8, 2019 #
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Apr 7, 2019 #
Orienteering long 2:19:57 [3] 20.23 km (6:55 / km) +240m 6:32 / km
shoes: X-Talon 212 2016
Really nice in the Forest, saw loads of deer and very few people. Running the Elite course from the November Classic/Southern Champs 2017. I ran a shorter one due to having a cold.
Quite tricky with no flags out so tried to spend a bit of time at each control confirming it was correct. This meant I had quite poor flow and was basically stopping in each circle. Struggled control 25-28, pretty scrappy in there!
Not quite used to the 1:15 scale, pulling up short. Think I should consciously think about distance (e.g. the control is 200m away) and height (i.e. down 4 contours/20 metres). I don't know why my thumb compass doesn't have cm markers on it, that would be helpful. Need to make sure I get the exit direction spot on.
Feeling tired by the end. My time would have been 2:07 (without WU/WD) which was similar to Tom Dobra in 15th. Definitely would have been faster with flags out. The winner Ben did 1:36. Need to pace myself and settle in for the long run, maybe not start 'racing' till the second half.
Yoga/Stretching/S&C 30:00 [1]
Saturday Apr 6, 2019 #
Running 24:06 [3] 4.9 km (4:55 / km)
shoes: Mizuno Paradox 4 2018
Bit of indecision with plans, but have wanted to do QECP for a while now. Had been considering some extra hills on Butser Hill, but ended up just having an explore later in the day. Nice course around the woods, friendly volunteers and a good run. Quite a stark hill on the second lap, then down and an undulating edge of the course. Really enjoyed it, legs felt a little tired
Yoga/Stretching/S&C 45:00 [1]
Friday Apr 5, 2019 #
Yoga/Stretching/S&C 50:00 [1]
Thursday Apr 4, 2019 #
Orienteering intervals 1:22:07 [3] 12.68 km (6:29 / km)
shoes: X-Talon 212 2016
Second time to King's Garn Gutter in less than 24 hours! A bit of practice pre JK, 5 or so controls on then a bit of recovery. Streams pretty high and forest very wet. Heavy rain and hail at times, pretty cold by the end.
Wednesday Apr 3, 2019 #
Running 35:53 [3] 7.01 km (5:07 / km)
shoes: X-Talon 212 2016
Snuck out on the way back from Bournemouth airport. If work are going to send me through the Forest at lunch time, I shall run. Parked up the southern end of Kings Garn, took an old O map and was trying to read and spot detail as I ran. Trying to practice a bit of terrain running with map reading (while trying to keep my feet dry ish). Got a bit worried about leaving the work car after a fellow runner warned me
Tuesday Apr 2, 2019 #
Running warm up/down 15:53 [2] 2.96 km (5:22 / km)
shoes: Mizuno Paradox 4 2018
Running intervals 20:41 [5] 5.14 km (4:01 / km)
shoes: Mizuno Paradox 4 2018
Pretty miserable conditions, did the first few solo then realised I had a couple of guys behind. Hoped to do the last rep with them but Rob dropped me, other one disappeared. Checked timings every lap, and was pretty spot on to 800m. Didn't know actual times during the session as I still had autolap on. Legs felt a little tired and breathing a bit tight. Left achilles and right knee a bit tight after
Running warm up/down 16:43 [2] 2.84 km (5:53 / km)
shoes: Mizuno Paradox 4 2018
Monday Apr 1, 2019 #
Yoga/Stretching/S&C 1:00:00 [1]