Training Log Archive: PedsIn the 31 days ending May 31, 2019:
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| 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 | Fr | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday May 31, 2019 #
4 PM
Cycling 1:53:00 [1]
Along the canal to Brighouse and back, about 40-45k. Lots of very nice sections of tarmac and gravel broken up by quite a few small sections of rough cobbles and plenty of bridges to go under. Did take a wrong turn at one point and it took me a little too long to realise I was going uphill and couldn't see a canal
Thursday May 30, 2019 #
11 AM
Running 15:05 [2] 2.65 km (5:41 / km) +125m 4:36 / km
ahr:131 max:164
Shakeout
Going up and down a little 3-400m stretch to keep it as flat as possible from home, which is annoyingly hard to do. Even so, I think ap is being a little generous here
Going up and down a little 3-400m stretch to keep it as flat as possible from home, which is annoyingly hard to do. Even so, I think ap is being a little generous here
6 PM
Running 21:20 [2] 3.16 km (6:45 / km) +103m 5:48 / km
ahr:136 max:154
WU from home "down" to Hebden
Running 46:59 10.24 km (4:35 / km) +375m 3:53 / km
Hebden Bridge Fell Race
Managed to avoid setting off too quick, maybe in 6th or 7th up the first climb. Then we went a different way to last year (but same as 3 years ago) which features a horribly steep heathery climb and adds at least a minute. But weirdly made a bit of ground here, into 4th by the top. Then nudged into 3rd on the gradual descent before the long pull up to Stoodley. Started to really hurt but annoyingly the gap to 2nd wouldn't budge, and then a guy came up to my shoulder at the Pike. With him for a bit then somehow felt really strong up the little rise on Dick's Lane to get a gap and began to hunt down 2nd again. Got past with some better lines through the tussocky bit then stayed ahead down the aptly named mental descent only cause it's too narrow to pass. Then really pushed it up the last couple rises and got a small gap, but was gone on the last descent and he got past when I wasn't as confident on the wet cobbles. Couldn't get past along the canal and the finish field isn't big enough for a full sprint so finished 3rd. Still pretty happy with it, it was nice that Martin H didn't turn up to (probably) destroy me. Hardest I've run in a long while though, legs are gonna be broken tomorrow, but I'm happy as long as I don't wake up injured
Managed to avoid setting off too quick, maybe in 6th or 7th up the first climb. Then we went a different way to last year (but same as 3 years ago) which features a horribly steep heathery climb and adds at least a minute. But weirdly made a bit of ground here, into 4th by the top. Then nudged into 3rd on the gradual descent before the long pull up to Stoodley. Started to really hurt but annoyingly the gap to 2nd wouldn't budge, and then a guy came up to my shoulder at the Pike. With him for a bit then somehow felt really strong up the little rise on Dick's Lane to get a gap and began to hunt down 2nd again. Got past with some better lines through the tussocky bit then stayed ahead down the aptly named mental descent only cause it's too narrow to pass. Then really pushed it up the last couple rises and got a small gap, but was gone on the last descent and he got past when I wasn't as confident on the wet cobbles. Couldn't get past along the canal and the finish field isn't big enough for a full sprint so finished 3rd. Still pretty happy with it, it was nice that Martin H didn't turn up to (probably) destroy me. Hardest I've run in a long while though, legs are gonna be broken tomorrow, but I'm happy as long as I don't wake up injured
Running 10:09 [1] 1.58 km (6:27 / km) +7m 6:19 / km
WD. Horrible, stomach in bits and with a painful shoulder stitch
Wednesday May 29, 2019 #
9 AM
Cycling 1:15:00
Roughly 25k, +500m climb
Standard easy ride loop, up Scout Rd, Hubberton, then out on the top road and back Blueball Ln, and back down. Feeling a bit better but still full of cold
Standard easy ride loop, up Scout Rd, Hubberton, then out on the top road and back Blueball Ln, and back down. Feeling a bit better but still full of cold
1 PM
Running 26:43 [2] 4.09 km (6:32 / km) +173m 5:24 / km
ahr:136 max:154
A little plod up and round the moor, could probably run this route in my sleep and today was one of those days, zero thinking involved
Tuesday May 28, 2019 #
6 PM
Running 1:11:44 11.57 km (6:12 / km) +413m 5:16 / km
ahr:138 max:168
CVFR club run up to High Brown Knoll. Feeling a bit groggy with the cold all day but it was a lovely evening and was very happy to just plod along taking in the views
Monday May 27, 2019 #
11 AM
Running 30:11 [1] 5.54 km (5:27 / km) +11m 5:24 / km
ahr:124 max:139
Definitely got a little cold so wrapped up and just jogged along trying not to look at my watch. The tired-all-over legs feeling was quite nice actually. More record-low HR
6 PM
S+C 40:00 [1]
Same as last couple of times. Think I finally remembered what decent squatting form is - might even get some DOMS tomorrow.
Going home tomorrow so the gym sessions will probably stop as it's a bit of a trek to get to a gym from home. Training will feature more hills and more road biking. Also have the small matter of a mountain marathon in 12 days time and I've not really done any specific training for it. Hmm
Going home tomorrow so the gym sessions will probably stop as it's a bit of a trek to get to a gym from home. Training will feature more hills and more road biking. Also have the small matter of a mountain marathon in 12 days time and I've not really done any specific training for it. Hmm
Sunday May 26, 2019 #
10 AM
Running 10:03 [2] 1.77 km (5:41 / km) +14m 5:27 / km
ahr:142 max:168
WU
Orienteering 40:52 7.06 km (5:47 / km) +210m 5:02 / km
ahr:159 max:186 spiked:19/20c
Scottish Relays
First time on 1st leg in a while. Was great out the start kite, read my map, turned up the hill early and was suddenly leading the train (for 2/3 gaffles anyway). Confident I knew where I was going, but hit the top of the hill and hesitated when seemingly everyone went to the other gaffle. Should've backed myself, 20-30s, and the front of the race, gone. Worked through the crowds on the paths to claw back to FVO (Andy L), Richard Purkis, and with Tom in sight ahead. Lost a little exiting #5 but got back to Andy by 6 along with a couple FVO M40s. Richard and Tom got clear though on a different gaffle. Then a slightly rogue route to #9, 10-15s, Andy only just in sight ahead. Threw spec, got binned by the M40s up the hill, then got my compass out for 18, descended well and spiked it to find Tom, Richard, Andy all there having missed. Should've sat on and tried to gas it on the path but went rogue again and chose straight. Found some decent lines and was getting excited only to reach #19 5-10s behind them. Ah well, still in contention and close enough that Thomas could latch onto Pete and Tam for a bit. Team 3rd.
First time on 1st leg in a while. Was great out the start kite, read my map, turned up the hill early and was suddenly leading the train (for 2/3 gaffles anyway). Confident I knew where I was going, but hit the top of the hill and hesitated when seemingly everyone went to the other gaffle. Should've backed myself, 20-30s, and the front of the race, gone. Worked through the crowds on the paths to claw back to FVO (Andy L), Richard Purkis, and with Tom in sight ahead. Lost a little exiting #5 but got back to Andy by 6 along with a couple FVO M40s. Richard and Tom got clear though on a different gaffle. Then a slightly rogue route to #9, 10-15s, Andy only just in sight ahead. Threw spec, got binned by the M40s up the hill, then got my compass out for 18, descended well and spiked it to find Tom, Richard, Andy all there having missed. Should've sat on and tried to gas it on the path but went rogue again and chose straight. Found some decent lines and was getting excited only to reach #19 5-10s behind them. Ah well, still in contention and close enough that Thomas could latch onto Pete and Tam for a bit. Team 3rd.
Running 10:25 [2] 1.69 km (6:10 / km) +16m 5:53 / km
ahr:163 max:174
WD
Saturday May 25, 2019 #
12 PM
Running 10:53 [2] 1.62 km (6:44 / km) +51m 5:49 / km
WU
Orienteering 1:15:38 9.7 km (7:48 / km) +132m 7:18 / km
ahr:159 max:180 spiked:18/24c
Scottish Champs at Dalbeattie Forest, which was big, dark and very green.
Worst run for quite a while I think, I was terrible.
An ok start, then confused at #6 which it turns out was in the wrong place. Probably a bit distracted and rushed to #7 where I lost 1min where I really shouldn't have. Already feeling pretty tired, 20mins in, screwed up #10 by 1:30, just not thinking straight. Little bit of nice path running then felt rubbish up to #13, walking most of it. Saw a hill that looked like it could be my hill, thought "nah", partly due to the apparant lack of a path that should be right next to it, despite me not actually knowing where I was. Carried on, came back and obviously it was there. 2mins. Then a big one to #15. Identified it as a tricky leg, made a plan, didn't stick to the plan, got lost. Got a stick through my mouth that hit the back of my throat as well which threw me. At one point looked down into the reentrant, a big steep boy, and again thought "nah" as from the map I was clearly looking for some vague 1 contour reentrant. Wandered about and came back, 4mins gone. Then got my head down and bashed through more green holding decent compass actually and feeling fresh from my 4min rest. Got caught by Gooch at #20 and I was so done with it so just stuck to him. Missed #22, 30s - 1min, then I got binned down to the last control lol.
Worst run for quite a while I think, I was terrible.
An ok start, then confused at #6 which it turns out was in the wrong place. Probably a bit distracted and rushed to #7 where I lost 1min where I really shouldn't have. Already feeling pretty tired, 20mins in, screwed up #10 by 1:30, just not thinking straight. Little bit of nice path running then felt rubbish up to #13, walking most of it. Saw a hill that looked like it could be my hill, thought "nah", partly due to the apparant lack of a path that should be right next to it, despite me not actually knowing where I was. Carried on, came back and obviously it was there. 2mins. Then a big one to #15. Identified it as a tricky leg, made a plan, didn't stick to the plan, got lost. Got a stick through my mouth that hit the back of my throat as well which threw me. At one point looked down into the reentrant, a big steep boy, and again thought "nah" as from the map I was clearly looking for some vague 1 contour reentrant. Wandered about and came back, 4mins gone. Then got my head down and bashed through more green holding decent compass actually and feeling fresh from my 4min rest. Got caught by Gooch at #20 and I was so done with it so just stuck to him. Missed #22, 30s - 1min, then I got binned down to the last control lol.
Running 10:04 [2] 1.53 km (6:34 / km) +21m 6:09 / km
WD
Friday May 24, 2019 #
12 PM
Running 34:48 7.24 km (4:48 / km) +41m 4:41 / km
ahr:139 max:170
Started off feeling pretty spacey and tired so threw in a steadier k in just under 4, and then 3 x 20s strides. Livened me up a little but still not sure I'll feel great tomorrow
Thursday May 23, 2019 #
1 PM
Running 47:38 [2] 9.65 km (4:56 / km) +30m 4:52 / km
ahr:139 max:161
Easy meadows with a nice big group of boys. Enjoyable run, and my legs even felt a little bit fresher finally
Wednesday May 22, 2019 #
10 AM
Cycling 45:00 [2]
To/from Cammo to help with some Schools orienteering. Was dubious of some of the "orienteering games" but actually they were decent and seemed useful for the kids. The cycle was a bit longer but knocked some time off for lights etc
4 PM
Running 39:41 [3] 7.8 km (5:05 / km) +221m 4:27 / km
ahr:154 max:193
Shenanagins
My start letting me down again but a solid technical performance after that
My start letting me down again but a solid technical performance after that
Tuesday May 21, 2019 #
3 PM
Running 51:01 [1] 9.54 km (5:21 / km) +86m 5:07 / km
ahr:127 max:148
Not so much of a headache today but replaced by a sore throat, definitely on the edge of some illness so kept this at an absolute plod. AlcO tomorrow is probably not ideal but hey ho. Shins (and legs in general) very stiff to start with but eventually warmed up ok. Bumped into Dan for a couple of KF laps then headed to gym.
4 PM
S+C 40:00 [1]
Standard stuff, feeling dead
Monday May 20, 2019 #
1 PM
Running 33:14 [2] 6.59 km (5:03 / km) +39m 4:54 / km
ahr:126 max:146
A bit headachy and spacey to start with but my mind was soon taken off it by the excellent company of Will, Tam, Sasha (legend) and Ali (legend).
Sunday May 19, 2019 #
11 AM
Running 20:17 2.74 km (7:24 / km) +242m 5:08 / km
ahr:140 max:172
WU
A bit more effort towards the end than ideal. Arrived 10s after my call up
A bit more effort towards the end than ideal. Arrived 10s after my call up
Orienteering 46:46 6.91 km (6:46 / km) +271m 5:40 / km
ahr:162 max:180 spiked:19/23c
Another plod, tired again. Kinda planned to take it a bit chill and focus on spiking everything but that went straight out the window so just back to autopilot orienteering and I was very average, annoyingly scrappy at the end especially.
Had a bit of a headache yesterday after the race and this morning, but got round feeling ok and didn't bonk afterwards so hopefully it's not overtraining just a bit of dehydration. Think I'll take it down a notch on the x-training this week anyway, I'd like to feel a little fresher for next weekend
Had a bit of a headache yesterday after the race and this morning, but got round feeling ok and didn't bonk afterwards so hopefully it's not overtraining just a bit of dehydration. Think I'll take it down a notch on the x-training this week anyway, I'd like to feel a little fresher for next weekend
Running 9:03 [2] 1.58 km (5:44 / km)
ahr:161 max:174
WD
One positive from today is the compeed + o-tape solution to my toe worked well
One positive from today is the compeed + o-tape solution to my toe worked well
Saturday May 18, 2019 #
11 AM
Running 14:34 [2] 2.01 km (7:15 / km) +168m 5:07 / km
ahr:138 max:149
WU up to the start
Orienteering 1:17:08 11.75 km (6:34 / km) +474m 5:28 / km
ahr:160 max:187 spiked:12/14c
LOC national event at Caw. Just a big old fell race really. Started ok but quickly began to struggle up the hills. Route choices I think were decent although lost 30s-1min at the end of #9. Otherwise fine but really struggling on any uphills towards the end, absolutely dead. Maybe a bit dehydrated, had been up since before 5am and the past week's been quite big. Enough excuses, probably just not as fit on the Lakes terrain/hills as Ali and Dan. 7 and 5 mins down respectively
Running 10:52 [2] 1.82 km (5:59 / km)
ahr:161 max:178
WD, feet in tatters yet again, tomorrow will be another painful one
Friday May 17, 2019 #
10 AM
Running 35:28 [2] 7.15 km (4:58 / km) +73m 4:43 / km
ahr:137 max:162
Easy one down to the Killing Fields for a lap. Spent a good half an hour this morning trying to loosen off my R hamstring/adductor and also my lower back from all that hunched over running on Wednesday. Not going to start logging stretching anytime soon though. Mostly successful, everything felt comfortable enough on this run although not sure how the hamstring will be with a long hilly race tomorrow. Also bumped into Max which was nice
4 PM
Spinning 30:00 [2]
SSS
The fan has disappeared again so a sweaty one despite only being at 120bpm
The fan has disappeared again so a sweaty one despite only being at 120bpm
Thursday May 16, 2019 #
Note
Hello world
I'm only about 5 years late to the party
(I've backlogged a month)
Some background over the past year:
Trained fairly well from last May/June through to December (running 6-7 hours a week), but slightly overdid it and injured my L achilles. Didn't run much for about 3 weeks then started in January. But then it got worse again so another 3 weeks off in February. Not really ideal with selection races in March and April. As expected they started badly and then got a little bit better by the JK. Frustratingly close in the end but no selections or anything. Anyway, motivation is pretty high and exams are done so it's time to get some hours in (but trying not to go mental on mileage). Got the Lakes weekend and Scottish Champs, then not much orienteering lined up until O-Ringen and the 6 Days. Doing a mountain marathon in June which should be fun and hopefully won't disrupt things too much but we'll see
I'm only about 5 years late to the party
(I've backlogged a month)
Some background over the past year:
Trained fairly well from last May/June through to December (running 6-7 hours a week), but slightly overdid it and injured my L achilles. Didn't run much for about 3 weeks then started in January. But then it got worse again so another 3 weeks off in February. Not really ideal with selection races in March and April. As expected they started badly and then got a little bit better by the JK. Frustratingly close in the end but no selections or anything. Anyway, motivation is pretty high and exams are done so it's time to get some hours in (but trying not to go mental on mileage). Got the Lakes weekend and Scottish Champs, then not much orienteering lined up until O-Ringen and the 6 Days. Doing a mountain marathon in June which should be fun and hopefully won't disrupt things too much but we'll see
2 PM
Swimming 48:00 [2] 2.0 km (24:00 / km)
(rest day)
Feeling a bit tired to start with but ok by the end. Straight to the gym after
S+C 40:00 [1]
Standard stuff. L knee a bit sore but just the usual terrain-induced patella soreness I sometimes get, so went ahead with squats and it wasn't too bad afterwards. Lower back is also really tight from all that hunched over running through trees yesterday.
Wednesday May 15, 2019 #
7 AM
Running 31:28 [2] 6.23 km (5:03 / km) +94m 4:42 / km
ahr:138 max:162
Lovely morning jog pre-exam. Tops off with Dan, Sasha, Ali and Jack
7 PM
Running 16:55 [3] 3.56 km (4:45 / km) +43m 4:29 / km
ahr:146 max:161
WU, including a gg-special "extended stride" consisting of about 90s at 3:50s
Orienteering 51:09 [4] ***** 6.1 km (8:23 / km) +189m 7:16 / km
ahr:159 max:183 spiked:19/24c
On Fairy Knowe and Doon Hill with spongey and gg. A long middle course split into two at the map flip. Got given 2mins head start each time. The green was tough work and I got caught fairly quick. Held on the long leg and the next one but got binned when we got back into the green. Relieved to hear that they were both going flat out and racing head-to-head.
Next one I was clean enough through the green at the start and still had a gap up the hill for the last time with just some mostly downhill controls to go. Thought I was going to do it but then a tape was missing and although I was fairly confident I didn't want to run off just for spongey and gg to find it behind me. Then a fun burn up across the open only slightly ruined by the final tape also missing.
Great fun, although I expect to be finding bits of forest in every orifice for the next few days. Upon returning to the flat to find an on-going pres I had to explain that no, I hadn't just been self-harming, I had in fact been orienteering.
Next one I was clean enough through the green at the start and still had a gap up the hill for the last time with just some mostly downhill controls to go. Thought I was going to do it but then a tape was missing and although I was fairly confident I didn't want to run off just for spongey and gg to find it behind me. Then a fun burn up across the open only slightly ruined by the final tape also missing.
Great fun, although I expect to be finding bits of forest in every orifice for the next few days. Upon returning to the flat to find an on-going pres I had to explain that no, I hadn't just been self-harming, I had in fact been orienteering.
Running 12:54 [2] 2.0 km (6:26 / km) +53m 5:41 / km
WD
Tuesday May 14, 2019 #
6 AM
Running 55:03 9.85 km (5:35 / km) +239m 4:59 / km
ahr:141 max:166
Easy Seat, R hamstring pretty tight. Contemplating the fell race tomorrow but decided against it, did a few fairly weak strides on the way back across the meadows and legs reacted decently to them
4 PM
Spinning 1:00:00 [2]
SSS
Motivation is high at the moment to get on the grind with the x-training hours whilst I'm still being sensible about building up the running after the achilles problems of the winter
Motivation is high at the moment to get on the grind with the x-training hours whilst I'm still being sensible about building up the running after the achilles problems of the winter
Monday May 13, 2019 #
7 AM
Running 30:27 [2] 6.06 km (5:01 / km) +29m 4:54 / km
ahr:131 max:150
Easy morning meadows
5 PM
Swimming 1:00:00 [1] 2.5 km (24:00 / km)
Felt decent, although it was a little busy
If I don't say otherwise then swimming is just all front crawl, no rests. None of these swimming interval sessions and sets that actual swimmers seem to do
If I don't say otherwise then swimming is just all front crawl, no rests. None of these swimming interval sessions and sets that actual swimmers seem to do
Sunday May 12, 2019 #
6 AM
Running 1:35:07 14.27 km (6:40 / km) +786m 5:14 / km
ahr:149 max:172
Pentlands. Have been waking up early recently thanks to some ineffective blinds but not really complaining, it's been nice to be up and get a run in before a day of revision.
Quads very dead and heavy on this but actually felt fairly strong towards the end, managed to run all the climbs of Bell's, Harbour, Capelaw and Allermuir on the way back.
Felt the R shin a little descending at the end so need to keep on top of rolling that, and possibly some tiny feelings from the achilles, but iced when I got back and was fine the rest of the day.
Quads very dead and heavy on this but actually felt fairly strong towards the end, managed to run all the climbs of Bell's, Harbour, Capelaw and Allermuir on the way back.
Felt the R shin a little descending at the end so need to keep on top of rolling that, and possibly some tiny feelings from the achilles, but iced when I got back and was fine the rest of the day.
Cycling 30:00 [2]
To/from Hillend
6 PM
S+C 40:00 [1]
Gym
Another decent session, although a strange lack of squat-DOMS the day after
Another decent session, although a strange lack of squat-DOMS the day after
Saturday May 11, 2019 #
4 PM
Running 8:06 [1] 1.47 km (5:30 / km) +23m 5:06 / km
ahr:123 max:141
To/from Gym
5 PM
Spinning 45:00 [2]
Easy/steady-ish. Why does 130bpm when spinning feel so much harder than 130bpm running? Also, left my cycling shorts at home whenever I was last there so probably won't be spinning for longer than an hour for chafe-related reasons
Friday May 10, 2019 #
11 AM
Running 1:06:56 11.24 km (5:57 / km) +461m 4:57 / km
ahr:153 max:186
"Tempo" Hills on the Seat with Ali. Felt ok up a reverse Crags, then had it in the back of my mind to have a go at the Chicken's Coop segment. Went for it and missed it by 3s. Truly devastating, and the remaining two climbs were an absolute grind, tourist path to saddle and then Whinny north face. Quads dead, but happy to be pushing up some hills without worrying at all about my achilles.
Thursday May 9, 2019 #
7 AM
Running 30:18 [2] 6.01 km (5:03 / km) +40m 4:53 / km
ahr:132 max:148
Easy meadows
5 PM
Swimming 38:00 [2] 1.6 km (23:45 / km)
Slow, tired
Wednesday May 8, 2019 #
8 AM
Running 45:25 8.8 km (5:10 / km) +124m 4:49 / km
ahr:142 max:175
Easy morning Hermitage with Ali and Jack, plus Will and Sasha to start off with. Showed the boys my exciting new Hospital cut-through.
5 PM
S+C 45:00 [1]
Gym
Good session. Finally brought myself to go and try the Olympic weights gym in search of some squat racks. Successful. Did feel a bit weird being in the habitat of some huge men squatting (/deadlifting/bench pressing) 100+ kg as I was there squatting 50kg but still, happy with myself and felt good to be getting some solid gym stuff done, should have those tasty squatting DOMS tomorrow. Beforehand I did some core and glute stuff (3 x (45s planks + 20 Russian twists with 8kg)) and 3 x glute/hip little circuits. A few Single Arm bench presses as well (3 x 10 each arm with 7,7,8kg). Also plenty of stretching before and after. Absolute rookie numbers but then I haven't really done any proper gym for almost a year so taking it chill to start with.
Good session. Finally brought myself to go and try the Olympic weights gym in search of some squat racks. Successful. Did feel a bit weird being in the habitat of some huge men squatting (/deadlifting/bench pressing) 100+ kg as I was there squatting 50kg but still, happy with myself and felt good to be getting some solid gym stuff done, should have those tasty squatting DOMS tomorrow. Beforehand I did some core and glute stuff (3 x (45s planks + 20 Russian twists with 8kg)) and 3 x glute/hip little circuits. A few Single Arm bench presses as well (3 x 10 each arm with 7,7,8kg). Also plenty of stretching before and after. Absolute rookie numbers but then I haven't really done any proper gym for almost a year so taking it chill to start with.
Tuesday May 7, 2019 #
5 PM
Swimming 45:00 [2] 2.0 km (22:30 / km)
Recovery
Monday May 6, 2019 #
11 AM
Running 11:41 [1] 2.21 km (5:17 / km)
WU
Orienteering 40:56 [4] **** 7.61 km (5:23 / km) +135m 4:56 / km
spiked:20/25c
British Relays
Not a great run, v scrappy
Not a great run, v scrappy
12 PM
Running 12:34 [1] 2.01 km (6:15 / km) +1m 6:14 / km
ahr:118 max:124
WD
Sunday May 5, 2019 #
12 PM
Running 16:17 [2] 2.4 km (6:47 / km) +155m 5:08 / km
WU to the start with Ali. In agreement that vest and shorts was the right call.
Orienteering 1:09:51 **** 13.65 km (5:07 / km) +372m 4:30 / km
spiked:21/22c
Biritsh Champs on Arncliffe and Kilnsey
Pumped up for this one. After some mixed selection races that ultimately weren't quite good enough for JWOC I ran this with somewhat of a point to prove.
Got the win, obviously very happy with that. Pretty much clean, lost maybe 10-15s on #17. Ran hard, helped to have Pete with me to drive me up the last big hill to #16.
Pumped up for this one. After some mixed selection races that ultimately weren't quite good enough for JWOC I ran this with somewhat of a point to prove.
Got the win, obviously very happy with that. Pretty much clean, lost maybe 10-15s on #17. Ran hard, helped to have Pete with me to drive me up the last big hill to #16.
Running 11:48 [2] 1.9 km (6:13 / km)
WD
Feet not in a good state from all the descending and contouring
Feet not in a good state from all the descending and contouring
Saturday May 4, 2019 #
Running 18:23 [2] 3.4 km (5:24 / km)
Squad shakeout along the river from Pately Bridge with Fay, Lucia, Dan and the 2 Ali's. Lovely
Running 24:14 [2] 4.33 km (5:36 / km)
WU/D together
Orienteering 14:26 *** 3.42 km (4:13 / km) +40m 3:59 / km
British Mixed Sprint Relays at Bradford Uni.
Friday May 3, 2019 #
Spinning 30:00 [2]
SSS
Thursday May 2, 2019 #
Running 54:27 [2] 9.64 km (5:39 / km) +125m 5:18 / km
Easy Hermitage and Blackford in the rain
Wednesday May 1, 2019 #
Running 51:27 11.61 km (4:26 / km) +50m 4:20 / km
ahr:151 max:176
Progression round the meadows
5k with k's at 3:56, 54, 49, 44, 39. Did the same thing about 3 weeks beforehand and this felt more comfortable.
4 x 20s strides to finish.
5k with k's at 3:56, 54, 49, 44, 39. Did the same thing about 3 weeks beforehand and this felt more comfortable.
4 x 20s strides to finish.