Training Log Archive: RHFIn the 31 days ending Oct 31, 2016:
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Monday Oct 31, 2016 #
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Oct 30, 2016 #
Running long 1:19:03 [3] 15.5 km (5:06 / km)
shoes: Brooks Vapor 2 2016
Should've done this earlier in the day but had a lie in and wanted to eat. Felt pretty good and just tried to enjoy it. Got a bit caught out by the light, started to get pretty dark in the wooded bits. Only realised later that this was due to the clocks changing, woops! Hopefully should be ready for the Classic next weekend.
Saturday Oct 29, 2016 #
Running warm up/down 20:37 [2] 3.74 km (5:31 / km)
shoes: X-Talon 212 2015
Running intervals 31:39 [5] 6.73 km (4:42 / km)
shoes: X-Talon 212 2015
Sand dunes are always such a great fun, so much fun and gain so much benefit. Working to be ahead of Steve on the first two sections and then trying my best on the continuous bit. Alternating directions on the whistle kept it interesting. Legs felt pretty good and felt like I was running well.
Running warm up/down 17:33 [2] 3.2 km (5:29 / km)
shoes: X-Talon 212 2015
Yoga/Stretching/S&C 25:00 [1]
Friday Oct 28, 2016 #
Yoga/Stretching/S&C 15:00 [1]
Running 49:05 [2] 7.11 km (6:54 / km)
shoes: Brooks 14
Nursling church loop plus back through the woods. Super easy pace with a couple of spookey stops!
Thursday Oct 27, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 21:00 [2] 8.0 km (2:38 / km)
Yoga/Stretching/S&C 20:00 [1]
Wednesday Oct 26, 2016 #
Yoga/Stretching/S&C 30:00 [1]
Running warm up/down 8:38 [2] 1.62 km (5:20 / km)
shoes: Brooks Vapor 2 2016
Orienteering race 50:40 [5] 10.24 km (4:57 / km)
shoes: Brooks Vapor 2 2016
Warned by the planner that it was going to be difficult to do in an hour! Started at a good pace and tried to do the eastern controls and ones that required more running first. Caught Mike Frizzell but couldnt drop him for ages due to poor flag hunting. Quite a few controls were hidden or tucked away. Banged my head on a branch exiting one control. Realised before the final city centre controls that I would easily clear up. Kept pushing on anyway. Probably ran a bit too hard but happy to hey them all and the max points :)
Edit: "thought I had got it just right on time until Rob Finch blew me out of the water, but I based it on people like Dale & Andy not top elite runners. Rob choose the best possible route going anti clockwise, despite my tempting them to all go clockwise" Planners comments on WSX website. That's the first time I've been described as a top elite! :P
Running warm up/down 9:45 [2] 1.68 km (5:48 / km)
shoes: Brooks Vapor 2 2016
Tuesday Oct 25, 2016 #
Cycling 21:00 [2] 8.0 km (2:38 / km)
Pushing a little more than usual, went on the main road from Luzborough
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running warm up/down 16:12 [2] 2.69 km (6:01 / km)
Running intervals 27:45 [5] 5.74 km (4:50 / km)
shoes: Brooks Racer ST5
Two reps slower than 80 and the last one faster. Pacing seemed all over the place tonight and the first few felt tough to run well. Somehow got more into it and was happy with the pace of the last 6 or so reps. Legs felt okay.
Running warm up/down 17:05 [2] 3.07 km (5:34 / km)
shoes: Brooks Vapor 2 2016
Monday Oct 24, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Had procrastinated fixing the puncture over the weekend.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 45:00 [1]
Need to get back in the routine
Sunday Oct 23, 2016 #
Yoga/Stretching/S&C 20:00 [1]
Running long 1:46:05 [3] 21.0 km (5:03 / km)
shoes: Brooks Vapor 2 2016
A run I've wanted to do for at least 8 years and I went to college in Winchester. Had planned a long run today so it worked out well with visiting them. Only ate breakfast at 10 so was pretty hungry and worried I would crash out at some point. Managed a consistent pace and actually knew most of the run, bar a small section in Crab Wood. Good fun, legs feeling tired at the end.
Friday Oct 21, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Running 32:02 [3] 6.0 km (5:20 / km)
shoes: Brooks Vapor 2 2016
Thursday Oct 20, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Danger ride on a slow puncture, made it!
Running warm up/down 14:19 [2] 2.52 km (5:41 / km)
shoes: Brooks Vapor 2 2016
Running hills 20:16 [5] 4.21 km (4:49 / km)
shoes: Brooks Vapor 2 2016
Had thought I'd do more tempo pace or aim for 15mins, was feeling alright so continued to 20mins. Next time think I'll aim to complete the 4th set of 3 hills. They're brutal hills, especially the last one. Comparing to last year's times, I beat 2 of my PBs tonight, not bad. Hoping to improve further over the winter.
Running warm up/down 19:58 [2] 3.31 km (6:02 / km)
shoes: Brooks Vapor 2 2016
Wednesday Oct 19, 2016 #
Running 34:14 [3] 6.5 km (5:16 / km)
shoes: Brooks Vapor 2 2016
Down the Test Way, just running on feel but surprisingly consistent. Legs a bit heavy after last night but otherwise okay.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Tuesday Oct 18, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running warm up/down 27:57 [2] 4.96 km (5:38 / km)
shoes: Brooks 14
Running intervals 31:13 [5] 6.92 km (4:31 / km)
shoes: Brooks 14
Good session with James and Jonathan, running as a group and pushing each other on. Pretty consistent pacing, 58-59s for the first 10 or so then a bit faster for the final 6.
Running warm up/down 12:13 [2] 2.1 km (5:49 / km)
shoes: Brooks 14
Monday Oct 17, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Yoga/Stretching/S&C 1:00:00 [1]
Cycling 21:00 [2] 8.0 km (2:38 / km)
Sunday Oct 16, 2016 #
Yoga/Stretching/S&C 40:00 [1]
Saturday Oct 15, 2016 #
Running warm up/down 10:47 [2] 1.99 km (5:25 / km)
shoes: X-Talon 212 2016
Running race 38:19 [5] 9.32 km (4:07 / km)
shoes: X-Talon 212 2016
Wasn't feeling great before the start, not enough sleep and legs still tired from Wednesday's race. Just wanted to try my best for the day and enjoy it. Got a bit boxed in at the narrow start but worked my way back a bit on the first lap. Legs didn't feel amazing but kept trying to push and wasn't doing too badly. 4 lap races are never fun so was trying not to overthink how much there was to go.
Pushed on a bit without about a K to go and felt like I was progressing. Overtook a few people before putting in a sprint finish with another Southampton guy. Another decent race and happy with my result in a quality field. Hopefully will build on this the rest of the season.
Running warm up/down 9:48 [2] 1.76 km (5:34 / km)
shoes: X-Talon 212 2016
Yoga/Stretching/S&C 40:00 [1]
Friday Oct 14, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 21:00 [2] 8.0 km (2:38 / km)
Running 20:45 [2] 4.0 km (5:11 / km)
shoes: Brooks Vapor 2 2016
Just a quick one
Yoga/Stretching/S&C 10:00 [1]
Thursday Oct 13, 2016 #
Cycling 25:00 [3] 8.0 km (3:08 / km)
Health check at work and road bike service.
I came out better than the bike! Bike needs a new drive chain, upwards of £150 worth of repairs boo
Wednesday Oct 12, 2016 #
Running 20:45 [2] 3.5 km (5:56 / km)
shoes: Brooks Vapor 2 2016
Running warm up/down 12:43 [2] 2.28 km (5:35 / km)
shoes: X-Talon 212 2016
Running race 37:09 [5] 9.42 km (3:57 / km)
shoes: X-Talon 212 2016
Goal for the race was to be near the fastest OS and enjoy some racing (before Saturday's HCXL). Legs were feeling good and I was feeling up for it. Race plan was to start steady and build on it, especially trying to hold on the hills to then attack after. For the first two laps had a little race with leading lady ultrarunner Jo Meek who was beating me on the descents.
Started to push a bit on the 3rd lap, trying to stick with the guys ahead. Overtook one on the steep hill halfway round the lap and pushed on to overtook another. One of them attacked my shoulder on the long finish descent but held him off and put in a burst.
Really chuffed with fastest OS and 12th overall. 2 years ago I was 8th fastest OS behind 65 year old Mick and 55th overall! Chatted with a random guy in the park who was inspired to try running after seeing us, told him about parkrun and couch to 5km plans and got inspired too!
Need to work on my descending skills, would love to be able to drop quickly and confidently.
Running warm up/down 1:22 [2] 2.21 km (37 / km)
shoes: X-Talon 212 2016
Tuesday Oct 11, 2016 #
Yoga/Stretching/S&C 25:00 [1]
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running warm up/down 16:38 [2] 2.82 km (5:54 / km)
shoes: Brooks Vapor 2 2016
Running intervals 18:23 [4] 3.73 km (4:56 / km)
shoes: Brooks Vapor 2 2016
Taking it a bit easier and doing less pre X-Country tomorrow. Legs felt alright and felt like I could've easily continued.The track was pretty busy and we were running from the top of the bend.
Running warm up/down 23:08 [2] 4.0 km (5:47 / km)
shoes: Brooks Vapor 2 2016
Monday Oct 10, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Cycling 23:00 [3] 8.0 km (2:53 / km)
Sunday Oct 9, 2016 #
Running 35:05 [3] 7.01 km (5:00 / km)
shoes: Brooks Vapor 2 2016
Saturday Oct 8, 2016 #
Running 26:01 [3] 5.01 km (5:12 / km)
shoes: Brooks Vapor 2 2016
Orienteering race 1:03:07 [5] 11.49 km (5:30 / km)
shoes: X-Talon 212 2016
Running warm up/down 8:32 [2] 1.62 km (5:16 / km)
shoes: Brooks Vapor 2 2016
Friday Oct 7, 2016 #
Running 37:35 [3] 7.0 km (5:22 / km)
shoes: Brooks 14
Legs felt okay enough after last nights hills, not much spring in my stride though.
Cycling 23:00 [2] 8.0 km (2:53 / km)
Thursday Oct 6, 2016 #
Cycling 23:00 [2] 8.0 km (2:53 / km)
Running warm up/down 29:43 [2] 5.13 km (5:48 / km)
shoes: Brooks 14
Running hills 16:39 [5] 3.43 km (4:51 / km)
shoes: Brooks 14
Was just running on feel as I'm trying to have an easier week. The hill was longer and tougher than expected. The session was 20mins but cut it short after 6 reps. Hills definitely make you work like nothing else.
Running warm up/down 15:22 [2] 2.6 km (5:55 / km)
shoes: Brooks 14
Wednesday Oct 5, 2016 #
Cycling 22:00 [2] 8.0 km (2:45 / km)
Cycling 22:00 [2] 8.0 km (2:45 / km)
Yoga/Stretching/S&C 50:00 [1]
Tuesday Oct 4, 2016 #
Cycling 24:00 [2] 8.0 km (3:00 / km)
Running 50:02 [3] 8.8 km (5:41 / km)
shoes: Brooks 14
Baker's drove, Toot Hill and down through the woods. Found the pace quite slow, getting too quick for the work guys. Legs had a few tight areas e.g. calves, hips, hamstrings
Cycling 23:00 [2] 8.0 km (2:53 / km)
Sunday Oct 2, 2016 #
Cycling long 1:18:23 [3] 20.8 km (3:46 / km) +350m 3:29 / km
Long ride from Garwnant Visitor Centre. One brutal climb up from the reservoir, managed to keep pedaling!
Running 9:51 [3] 1.44 km (6:50 / km)
shoes: X-Talon 212 2015
Short run from the bike drop off, across some moorland to the Reservoir.
Note
Double canoeing on the Reservoir, watching and supporting
Running 17:54 [3] 2.42 km (7:24 / km)
shoes: X-Talon 212 2015
Longer short run round to Storey Arms
Running long 1:03:40 [3] 6.3 km (10:06 / km) +200m 8:43 / km
shoes: X-Talon 212 2015
Run and power walk up Fan Frynych. Had some quiz questions on maps to answer as we did it. Felt alright. Tim met us at the top and we jogged down together. Great views over the Pen y Fan massif
Running 16:39 [3] 3.13 km (5:19 / km)
shoes: X-Talon 212 2015
Final stage of the Dell Management Challenge, a run from Forest Lodge (effectively our accommodation) to the Visitor
Run as a full team of 7, everyone enjoying themselves and crossing the line as a group.
The weekend was a great team effort again and the OS retained it's title for the 3rd year in a row with Mark's team 2nd. (2014 1, 2015 1-3, 2016 1-2). I felt pretty comfortable all weekend so was focusing on leading the Team and helping the others (carrying bags etc)
Running warm up/down 14:29 [3] 2.87 km (5:03 / km)
shoes: X-Talon 212 2015
Saturday Oct 1, 2016 #
Running race 29:42 [3] 6.02 km (4:56 / km)
shoes: Brooks Vapor 2 2016
Cross Training (Canoeing) 13:42 [2] 1.4 km (9:47 / km)
Canoe with Karen
Don't feel like I have as much canoe/power as endurance as I would like. Mainly trying to get a good racing line.
Running race 19:23 [3] 3.57 km (5:26 / km)
shoes: Brooks Vapor 2 2016
Cycling race 59:10 [3] 12.96 km (4:34 / km) +400m 3:57 / km
The first rocky section was tricky again and I was a bit ahead of the Team. Still we stuck together later on and passed a lot of other teams.
Running long 1:39:37 [3] 10.06 km (9:54 / km) +500m 7:56 / km
shoes: X-Talon 212 2015
Longer stage up and over Pen Y Fan and Corn Du. Mostly walking quickly with some running. Carried Karen's bag for some of it which made it tougher! Loving life in the mountains.