Training Log Archive: ȷamesIn the 31 days ending Aug 31, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | We | Th | ||||||||||||||||||||||||||||||||||||||||
Wednesday Aug 30, 2017 #
2 PM
Running (out of date) 41:08 [3] 8.9 km (4:37 / km) +220m 4:07 / km
shoes: Asics GT-1000 5 (heavies)
Nice BB, classic route. Big love to whoever's gardened the North path on Braids, minging last summer but fine atm. Too nice out so bunch of dogs, and knees still there, but nice to have done it.
3 PM
Running (out of date) warm up/down 3:57 [3] 0.8 km (4:56 / km) +10m 4:39 / km
shoes: Asics GT-1000 5 (heavies)
CD
Tuesday Aug 29, 2017 #
Cycling 3:15:00 [0]
Shorter shift
Monday Aug 28, 2017 #
Cycling 4:30:00 [0]
Very busy today, and the lovely people at Deliveroo decided to give a bank holiday pay incentive even though I was already on a shift per my exploitative zero-hours contract. Can't be profitable, your move Little Red Book.
S&C 15:00 [3]
plus de physio
Sunday Aug 27, 2017 #
Note
(rest day)
Felt dreadful all day, barely made it out the house. Can't really explain it as fairly sure its not illness - I feel ok in that sense. Just drained, maybe a tough week idk??
Saturday Aug 26, 2017 #
Running (out of date) 5:30 [3] 1.2 km (4:35 / km)
shoes: Asics GT-1000 5 (heavies)
down to the bike shop having ruined the gear cables yesterday. few odd looks running through the street clutching a helmet
Running (out of date) 20:00 [3] 4.0 km (5:00 / km)
shoes: Asics GT-1000 5 (heavies)
bit of a mess, turned out the bike wasnt ready but np, change order of the day and go gym first. Warrender was closed already though, so ended up running aimlessly through southside.
Cycling 30:00 [3]
To and from a secret location on Arthur's seat.
Forest-O 45:00 [3] 6.5 km (6:55 / km) +150m 6:12 / km
shoes: Asics GT-1000 5 (heavies)
Failed to garmin this, but wouldn't want to give the game away anyway. Pair of absolute geniuses have put together some top quality courses definitely featuring none of your bog standard Whinny Hill/Dunsapie legs. Map a little odd in areas but should be usable. A few changes made.
Asics slipping and sliding all over the place, shorts+trainers not advisable for central Edinburgh
Asics slipping and sliding all over the place, shorts+trainers not advisable for central Edinburgh
S&C 40:00 [3]
No bother though, a swing past the Commie for one last gym session. No way I was going to miss the seventh day. In reality I'm not sure how beneficial seven consecutive gym days has been - after the first 3 or 4 it was too much in the legs to get anything out of the end of the week. Good fun though and now a detox before any allegations of gym-laddery, no protein-related products have been harmed in the course of this week.
Friday Aug 25, 2017 #
Running (out of date) 11:58 [2] 2.8 km (4:16 / km) +30m 4:03 / km
shoes: Asics GT-1000 5 (heavies)
To/from gym
S&C 30:00 [3]
gymage, tbh dont remember what I did writing this 3 days later
Cycling 4:00:00 [0]
Rooing, satisfactory. Burn in legs suggests that between this and gyming its been a productive week without risking any real mileage.
Thursday Aug 24, 2017 #
12 PM
Cycling 4:00:00 [0]
Slow day, almost like sunny Thursday afternoons aren't prime time for lazy bastards wanting expensive nasty food?
This is annoying, as it cuts into my 'wages' but more disappointingly into my 'cross-training'. Writing your attackpoint at work makes you wonder if you're even working at all, isn't that right @graeme?
This is annoying, as it cuts into my 'wages' but more disappointingly into my 'cross-training'. Writing your attackpoint at work makes you wonder if you're even working at all, isn't that right @graeme?
C • c/f 3
6 PM
S&C 15:00 [2]
Physio exercises, less of a trial than I remembered.
On the mend?
On the mend?
7 PM
Running (out of date) 6:39 [3] 1.4 km (4:45 / km) +30m 4:17 / km
shoes: Asics GT-1000 5 (heavies)
To gym
Cross trainer 6:48 [3] 1.0 km (6:48 / km)
shoes: Asics GT-1000 5 (heavies)
waste of time, just felt like the thing to do
S&C 40:00 [3]
gymeroo. Legs feeling quite tired by this point. Maybe getting the full value out of 7 days free entry isn't actually a good idea???
Nah
Nah
Running (out of date) tempo 20:53 [4] 5.0 km (4:11 / km) +30m 4:03 / km
shoes: Asics GT-1000 5 (heavies)
Not sure I want to call this a tempo, certainly didn't start out meaning for it to be, and not really fast enough. But unfit enough that this felt like a somewhat serious effort though. Sticking to grass as knee saga continues, albeit more quietly.
Meadows cruise, feeling very strange with a bunch of gym and cycle hours in the legs and basically no running - bit triathlony but in a nice way.
Meadows cruise, feeling very strange with a bunch of gym and cycle hours in the legs and basically no running - bit triathlony but in a nice way.
8 PM
Running (out of date) warm up/down 3:09 [3] 0.5 km (6:18 / km)
shoes: Asics GT-1000 5 (heavies)
Lovely night for a disjointed semi-return to mixed training
Wednesday Aug 23, 2017 #
10 AM
Running (out of date) 6:36 [3] 1.4 km (4:43 / km) +30m 4:15 / km
shoes: Asics GT-1000 5 (heavies)
To gym
S&C 35:00 [3]
Short w/ fred
Running (out of date) 39:08 [3] 7.6 km (5:09 / km) +110m 4:48 / km
shoes: Asics GT-1000 5 (heavies)
Back on blackford/braids with Fred, not a huge effort but good to be back out.
Cycling 4:00:00 [0]
Tuesday Aug 22, 2017 #
5 PM
Running (out of date) 9:00 [3] 2.8 km (3:13 / km) +30m 3:03 / km
shoes: Asics GT-1000 5 (heavies)
To from gym
Cycling 10:00 [4]
6.1km spin. Realised halfway through that more cycling wasn't necessary or fun...
S&C 1:00:00 [3]
shoes: Asics GT-1000 5 (heavies)
More gym
Cycling 4:00:00 [0]
Monday Aug 21, 2017 #
10 AM
Running (out of date) warm up/down 12:21 [3] 2.8 km (4:25 / km) +30m 4:11 / km
shoes: Asics GT-1000 5 (heavies)
Up and down from warrender. Knee doesn't particularly feel better, but easier to push through when you know its not doing any additional damage.
S&C 45:00 [3]
Bit shorter at the gym today as time pressure. Not hurting too much so I assume tomorrow will be hellish...
Running (out of date) 12:50 [3] 2.8 km (4:35 / km)
shoes: Asics GT-1000 5 (heavies)
Treadmilltervals
5 X (90s hard (16kph), 30s easy (10kph)
Numbers are a bit messy due to warm up/cool down/speed transitions. Not great fun and I'm sure far less useful than a bigger see on a track or meadows, but much safer for knee I'm thinking.
5 X (90s hard (16kph), 30s easy (10kph)
Numbers are a bit messy due to warm up/cool down/speed transitions. Not great fun and I'm sure far less useful than a bigger see on a track or meadows, but much safer for knee I'm thinking.
11 AM
Cycling 3:15:00 [0]
Again, pass on the loggability, definitely feeling it at points though
Sunday Aug 20, 2017 #
11 AM
S&C 15:00 [2]
physio exercises. Walking lunges go on forever, and not too sure how the bulgarian split is meant to work, feels useful though
Running (out of date) 13:00 [3] 2.8 km (4:39 / km) +30m 4:24 / km
shoes: Asics GT-1000 5 (heavies)
to and from gym
Running (out of date) 19:40 [4] 4.0 km (4:55 / km)
shoes: Asics GT-1000 5 (heavies)
Gruesome treadmill stuff. Started at 9kph then added 1kph per minute. Did this twice both times until accidentally hitting the emergency stop line, but thats probably as a result of being near the limit anyway.
I really really really hate treadmills
I really really really hate treadmills
12 PM
S&C 1:00:00 [3]
Various in gym, especially leg stuff as prescribed by FASIC
Friday Aug 18, 2017 #
Note
Taken a few days off since Cerdanya, went to physio today.
He reckons the knee problem is patella tracking (as did Mum), caused mostly by weak quads that can't fully support my body weight.
Basically good news all round then - I'm fine to run as long as its comfortable, since I can't be doing any further damage. It should go away with time like the right knee has, but I need to do a bunch of leg strength stuff, which is probably useful anyway.
Not sure when I plan to actually go and run on it as its still a bit unnerving, but probably not too long now and definitely some "cross-training" coming up...
He reckons the knee problem is patella tracking (as did Mum), caused mostly by weak quads that can't fully support my body weight.
Basically good news all round then - I'm fine to run as long as its comfortable, since I can't be doing any further damage. It should go away with time like the right knee has, but I need to do a bunch of leg strength stuff, which is probably useful anyway.
Not sure when I plan to actually go and run on it as its still a bit unnerving, but probably not too long now and definitely some "cross-training" coming up...
12 PM
Cycling 2:00:00 [0]
Getting paid for crosstraining :D
Still no idea if this is really loggable, tough to tell if there's any real benefits :/
Still no idea if this is really loggable, tough to tell if there's any real benefits :/
Tuesday Aug 15, 2017 #
9 AM
Forest-O race 50:31 [3] 6.9 km (7:19 / km) +100m 6:50 / km
Last day, middle on a ski slope with chairlift to start.
Went out cautious because knee was extra dodgy and keen not to make any huge time losses early anyway, especially with noone to catch so no incentive to race out. Fairly clean with just one miss at the top, big time losses on both the big downhill legs due to control circle faffage and losing my place along the slope. Then down into the low stuff which was much nicer and also fairly easy - no serious misses.
Not clean, but no real howlers. So to be 15 minutes down on both how long it felt like I'd been running and on the leader was as baffling as it is worrying. I just don't understand where all the time was lost, which is far from encouraging.
Perhaps if they'd like to publish some results I could get a better idea... -.-
Confused, crippled and unhappy, not the high note the week could've ended on. Something about the last race of multiday competitions?
Went out cautious because knee was extra dodgy and keen not to make any huge time losses early anyway, especially with noone to catch so no incentive to race out. Fairly clean with just one miss at the top, big time losses on both the big downhill legs due to control circle faffage and losing my place along the slope. Then down into the low stuff which was much nicer and also fairly easy - no serious misses.
Not clean, but no real howlers. So to be 15 minutes down on both how long it felt like I'd been running and on the leader was as baffling as it is worrying. I just don't understand where all the time was lost, which is far from encouraging.
Perhaps if they'd like to publish some results I could get a better idea... -.-
Confused, crippled and unhappy, not the high note the week could've ended on. Something about the last race of multiday competitions?
10 AM
Running (out of date) warm up/down 8:45 [3] 1.7 km (5:09 / km)
Not much distance in the warm-up at the top as no space
Monday Aug 14, 2017 #
12 PM
Forest-O race 1:16:40 [3] 11.8 km (6:30 / km)
Day 4 - long
Brutal to start in the midday heat and think the dehydration probably affected me more than I realised. Same arena as yesterday, and not dissimilar terrain, so pretty speedy stuff and really tough hills when they felt mean.
Some brilliantly planned legs and some brilliantly terrible control sites, tree in a forest annoys me every time. Not sure how my route choices stacked up against the best guys, but plenty of misses, so it's not just my unfitness keeping me from the front of these races. It's frustrating and getting worse, knee not held as nicely by the compression band as it has been, also hit the deck and smashed a rock after choosing a path route specifically to avoid a sketchy looking decent, which was cruel.
8th in the end, should've been better but just not holding it together on direction and control sites
Brutal to start in the midday heat and think the dehydration probably affected me more than I realised. Same arena as yesterday, and not dissimilar terrain, so pretty speedy stuff and really tough hills when they felt mean.
Some brilliantly planned legs and some brilliantly terrible control sites, tree in a forest annoys me every time. Not sure how my route choices stacked up against the best guys, but plenty of misses, so it's not just my unfitness keeping me from the front of these races. It's frustrating and getting worse, knee not held as nicely by the compression band as it has been, also hit the deck and smashed a rock after choosing a path route specifically to avoid a sketchy looking decent, which was cruel.
8th in the end, should've been better but just not holding it together on direction and control sites
Running (out of date) warm up/down 13:00 [3] 2.5 km (5:12 / km)
I could get used to this...
Sunday Aug 13, 2017 #
9 AM
Forest-O 43:16 [3] 6.5 km (6:39 / km) +170m 5:53 / km
Woke up feeling dreadful, cold has seriously set in with headaches, sore throat, coughing... the works. Still, wasn't going to miss a 9.30 start in terrain like yesterdays. Possibly even nicer (somehow), rapid short grass throughout, slowed only by poor breathing, an unfeasibly tight right quad (perhaps a ltitle concerning) and the monster climbs.
Nav wasn't there though. 6 or 7 fastest splits when I downloaded including the run in although I'll lose some as the faster guys come in, but these were matched by almost the same number of mistakes. Overall a pretty poor race, and left feeling absolutely grotty at the finish, but really good fun for the 40 mins out on the hill.
9th
Nav wasn't there though. 6 or 7 fastest splits when I downloaded including the run in although I'll lose some as the faster guys come in, but these were matched by almost the same number of mistakes. Overall a pretty poor race, and left feeling absolutely grotty at the finish, but really good fun for the 40 mins out on the hill.
9th
Running (out of date) warm up/down 7:00 [3] 1.5 km (4:40 / km)
And now...
Yes I've caved, full attackpoint geekage will follow. Realised that just as starting to log training has got me to train, so too logging wups and wds might get me to do them.
Maybe just maybe, that will in turn mean I spend slightly less of my time falling to the ground clutching a toe/heel/ankle/shin/knee/quad in pain, which would be nice.
Yes I've caved, full attackpoint geekage will follow. Realised that just as starting to log training has got me to train, so too logging wups and wds might get me to do them.
Maybe just maybe, that will in turn mean I spend slightly less of my time falling to the ground clutching a toe/heel/ankle/shin/knee/quad in pain, which would be nice.
Saturday Aug 12, 2017 #
10 AM
Forest-O race 34:17 [3] 5.8 km (5:55 / km) +140m 5:16 / km
Beautiful terrain when your heads in the right place. Leading at 2, but paid for it later on, few misses and some serious tiredness setting in, thin mountain air not appreciated through an increasingly sore throat. So so runnable though
Caught 4 and 2 minute men, in that order, and dropped both which was satisfying. Finished a good 6 mins down, although that is on the EYOC champ.
8th
Caught 4 and 2 minute men, in that order, and dropped both which was satisfying. Finished a good 6 mins down, although that is on the EYOC champ.
8th
Friday Aug 11, 2017 #
11 AM
Forest-O 32:14 [3] 4.3 km (7:30 / km) +170m 6:16 / km
Ugh. Picked up wrong map and it was a crazy 2k first leg on their course. I hate these huge first legs already, so almost glad to have another reason to show how bad they are.
Spiked it though, and then spent a good 15 mins mulling around confused as to why the code and feature were wrong, but the control was in the right place. Finally realised after checking the maps CDs, then a disgruntled half trudge half jog back to the start where...
Spiked it though, and then spent a good 15 mins mulling around confused as to why the code and feature were wrong, but the control was in the right place. Finally realised after checking the maps CDs, then a disgruntled half trudge half jog back to the start where...
12 PM
Forest-O 15:00 [3] 2.0 km (7:30 / km)
they kindly refused to even show me the punching start unit. half-heartedly started out again, almost 45 minutes already binned at the start flag, then noticed my compass was full of bubbles thanks to Ryanairs supreme customer service.
Gave up and went home, unsure if I picked the map from the wrong box or the wrong map was in ours, both seem plausible but regardless my week is over from an overall competitive perspective.
Used Mum's knee support sock throughout with fairly magical results. Impressive stuff for a glorified elastic band.
Gave up and went home, unsure if I picked the map from the wrong box or the wrong map was in ours, both seem plausible but regardless my week is over from an overall competitive perspective.
Used Mum's knee support sock throughout with fairly magical results. Impressive stuff for a glorified elastic band.
Thursday Aug 10, 2017 #
5 PM
Running (out of date) 19:56 [3] 3.7 km (5:23 / km) +190m 4:17 / km
shoes: Asics GT-1000 5 (heavies)
Short run to work out which injuries are going to be the worst this week...
Up a road to some chairlift stop, there was a lake and it was nice.
knee unstable going up, fine coming down... interesting.
Up a road to some chairlift stop, there was a lake and it was nice.
knee unstable going up, fine coming down... interesting.
Monday Aug 7, 2017 #
Running (out of date) 13:51 [3] 3.2 km (4:20 / km) +30m 4:08 / km
shoes: Asics GT-1000 5 (heavies)
Short up to Carcas's to drop off/pick up stuff. Various bits and pieces sorer than I'd like, but better than I'd expected. Hard to get any meaningful training structure in amongst all this travel, but I think I'm almost ready to get back into it, maybe once I'm back from Catalonia.
GTs behaved themselves finally, felt much nicer after 2 months of sitting around not getting worn in
GTs behaved themselves finally, felt much nicer after 2 months of sitting around not getting worn in
Saturday Aug 5, 2017 #
1 PM
Forest-O 1:04:37 [3] 9.4 km (6:52 / km) +340m 5:49 / km
S6D-6 - 21st
Ughhhhhh. So this is what it feels like to blow it. Burned out the start to take two fastest splits as I knew I needed 1st or 2nd to even have a chance at the podium (although various star-alignage was also required) Held the lead to 6, then missed - guess what - the indistinct path up the hill to 7, which Fred claims was nice running. Still strong and then stopped planning legs, started making errors including two 3-minuters and an 11-minute shocker. Just lost my head, navved to the wrong controls and all sorts, probably just oxygen debt from starting too hard. Very tough to finish until Zac came past near the end so there was someone to race. Got him on the run-in ;)
On the upside, anyone who was looking for someone to lead Spence into a mahoosive mistake:
1. That's not very nice
2. I'll take cash or cheque
Ughhhhhh. So this is what it feels like to blow it. Burned out the start to take two fastest splits as I knew I needed 1st or 2nd to even have a chance at the podium (although various star-alignage was also required) Held the lead to 6, then missed - guess what - the indistinct path up the hill to 7, which Fred claims was nice running. Still strong and then stopped planning legs, started making errors including two 3-minuters and an 11-minute shocker. Just lost my head, navved to the wrong controls and all sorts, probably just oxygen debt from starting too hard. Very tough to finish until Zac came past near the end so there was someone to race. Got him on the run-in ;)
On the upside, anyone who was looking for someone to lead Spence into a mahoosive mistake:
1. That's not very nice
2. I'll take cash or cheque
Friday Aug 4, 2017 #
1 PM
Forest-O 52:40 [5] 8.2 km (6:25 / km) +280m 5:29 / km
S6D-5 - 6th
Went out hard to avoid being caught by AT, which was miraculously successful. Clean through the early section, missed slightly coming down off the fell but not serious. Horrible route on the long leg, assisted by not finding the indistinct path (a theme forming?). Then ran well again until a miss right near the end allowing Fred to catch me +4 (bizarrely without AT), then sprinted/cruised (depending who you ask) into the finish.
Frustrating to see late start times pay off after such a fun race.
Went out hard to avoid being caught by AT, which was miraculously successful. Clean through the early section, missed slightly coming down off the fell but not serious. Horrible route on the long leg, assisted by not finding the indistinct path (a theme forming?). Then ran well again until a miss right near the end allowing Fred to catch me +4 (bizarrely without AT), then sprinted/cruised (depending who you ask) into the finish.
Frustrating to see late start times pay off after such a fun race.
Thursday Aug 3, 2017 #
Note
Not gonna log days 4-6 until home with a laptop, safe to say today's result was interesting...
1 PM
Forest-O race 45:06 [5] 6.6 km (6:50 / km) +260m 5:43 / km
S6D-4 - 5th
Good race, let down by stupidity at the end. Strong at the start despite a wobble to 1, poor route choice on the long legs, and lost out through not finding an indistinct path. Decent section through the end, but then punched too fast on the finish control.
Interesting decision on that one, to give the slowest run-in split seems like a fairly arbitrary resolution. But the outcome of this was losing one place, which seems like a very fair price to pay, and I should be thankful to not have had my week binned on that, but still a bitter pill at the end of a decent race.
Good race, let down by stupidity at the end. Strong at the start despite a wobble to 1, poor route choice on the long legs, and lost out through not finding an indistinct path. Decent section through the end, but then punched too fast on the finish control.
Interesting decision on that one, to give the slowest run-in split seems like a fairly arbitrary resolution. But the outcome of this was losing one place, which seems like a very fair price to pay, and I should be thankful to not have had my week binned on that, but still a bitter pill at the end of a decent race.