Training Log Archive: MagicIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
Event: CompassSport Cup Final
12 PM
Run - Trail warm up/down 10:00 0.94 km (10:42 / km) +46m 8:35 / km
shoes: Jalas 2012
Took a bit longer than I was expecting to get to the start so didn't have time to do as much of a warm up as would have been ideal.
Run - Trail 1:05:30 11.24 km (5:50 / km) +434m 4:53 / km
shoes: Jalas 2012
CompassSport Cup final, Teviothead. Brown, 10.7km, 390m. Right from the start I was struggling, had no strength in my body at all and was already walking (and caught by Jegor) by #3. Tried to push my body a bit harder and slowly felt stronger and got into the race, finished running okay but not satisfied with myself, result proves this.
Lovely fresh day (wet and very windy) to be in the hills and it was great never to see a path, however the technical challenge wasn't very demanding (though it was for a CompassSport Cup final?) so my only time loss was due to my physical state. Was not only well and truly hammered by Murray (but so was everyone - 52 minutes) but also by RogerG and Nick, so would only have just made the M35 podium.
Not that any of that mattered, I did enough to score for the club and help us win for the 40th consecutive time. Pretty close this year though with the other Scottish clubs fielding strong teams (for the first time?). Also great to see Aire take victory in the big club competition, not least as they provided me with my transport for the day!
Lovely fresh day (wet and very windy) to be in the hills and it was great never to see a path, however the technical challenge wasn't very demanding (though it was for a CompassSport Cup final?) so my only time loss was due to my physical state. Was not only well and truly hammered by Murray (but so was everyone - 52 minutes) but also by RogerG and Nick, so would only have just made the M35 podium.
Not that any of that mattered, I did enough to score for the club and help us win for the 40th consecutive time. Pretty close this year though with the other Scottish clubs fielding strong teams (for the first time?). Also great to see Aire take victory in the big club competition, not least as they provided me with my transport for the day!
Saturday Sep 29, 2012 #
Note
You know those days when you get out of bed and all you want to do is go training? This wasn't one of them.
Friday Sep 28, 2012 #
10 AM
Mapping 2:00:00 [0]
shoes: Asics Trabuco 12 WR
Back to Wentworth Castle and fortunately another fine day (8.30 hours). Lots of bits of woods today but nothing too exciting (think this bit overlaps with the old SYO map of Rockley? Shoes died.
Saw a tawny owl, a weasel, a mouse, two hairs and a fox (abet a dead one, presumably hung up by a pheasant plucker).
Saw a tawny owl, a weasel, a mouse, two hairs and a fox (abet a dead one, presumably hung up by a pheasant plucker).
Thursday Sep 27, 2012 #
11 AM
Mapping 2:00:00 [0]
shoes: Asics Trabuco 12 WR
Bonus last minute map of Wentworth Castle (nr Barnsley) to survey (7.30 hours). Spent most of the day in the Gardens so took a lot longer than I was expecting. Had done the Deer Park bit last year but now they want the whole estate mapped. Not complaining though, and it fits in nicely with my plans. Knackered when I got back to Guiseley though and wasn't much inclined to run.
Wednesday Sep 26, 2012 #
Note
(rest day)
Probably shouldn't have had a rest day but I don't want to be overdoing it either...
Tuesday Sep 25, 2012 #
12 PM
Run - Trail 1:03:36 10.82 km (5:53 / km) +250m 5:16 / km
shoes: Adidas Kanadia TR3
Wet, windy and wild out today and nearly baulked at going out, but glad I made the effort (thanks to Skyhigh for pushing me out). Actually a trail run but the paths were so wet, muddy and wild it could easily have just as easily been called a terrain run. Some lovely soft wet rides to run along, perfect underfoot conditions, just the sort of bog-plodding that I love. Such a great route to be able to do from the house, will miss it.
Monday Sep 24, 2012 #
6 PM
Run - Road 4:45 [2] 0.8 km (5:56 / km)
shoes: Asics 1150 (2010)
Down to circuits. Wet and cold.
Pilates 33:06
Good session lead by Adam. Few out tonight.
Circuits 26:51 1.38 km (19:30 / km) +1m 19:26 / km
shoes: Asics 1150 (2010)
Feeling a lot bouncier than I was after the hill race two weeks ago. Didn't last though, was pretty tired by the end. Need to do more.
Sunday Sep 23, 2012 #
10 AM
Run - Trail warm up/down 8:00 0.48 km (16:48 / km) +36m 12:12 / km
shoes: Jalas 2012
Trot around the field and up to the start. Not feeling too tired.
Run - Orienteering race 1:32:14 13.17 km (7:00 / km) +550m 5:48 / km
shoes: Jalas 2012
SHI Individual, Errochty, 11.6km, 470m. Didn't feel so strong once out in the terrain, and rougher terrain than I was expecting it was too, though mostly due to long grass (especially around the first loop). Didn't feel strong, struggled as usual on the climbs but was technically fairly sound and was moving consistently (though not fast).
A small error when leaving #23 (started navigating #1 to #2) was enough to see Dooby sneak in front of me overall, but I'm happy enough with that as I wasn't as far off the pack as I was expecting and I know I can get quite a bit fitter without too much effort.
Great weekend, very much enjoyed both the atmosphere and the orienteering and I always like having the event too look forward to at this time of year. Hope it's not moved to the Spring where I think it'd just get lost in all the other races. Hope more that it's held in West Cork next year though!
A small error when leaving #23 (started navigating #1 to #2) was enough to see Dooby sneak in front of me overall, but I'm happy enough with that as I wasn't as far off the pack as I was expecting and I know I can get quite a bit fitter without too much effort.
Great weekend, very much enjoyed both the atmosphere and the orienteering and I always like having the event too look forward to at this time of year. Hope it's not moved to the Spring where I think it'd just get lost in all the other races. Hope more that it's held in West Cork next year though!
12 PM
Run - Trail warm up/down 4:00 [1] 0.8 km (5:00 / km)
shoes: Jalas 2012
Found the finish field with Toni, once, slowly. Ignore the GPS, I obviously forgot to stop my watch (so you can see what I did for the following hour and a half!).
Saturday Sep 22, 2012 #
Event: SHI Relays
2 PM
Run - Terrain warm up/down 16:04 1.56 km (10:18 / km) +75m 8:18 / km
shoes: Jalas 2012
Good bit of tough terrain to warm up in for the SHI relays and then a few of the usual jumping about things. The boys ran well (Conor and Roar) so I wasn't waiting long before heading out myself.
Run - Orienteering race 44:38 6.56 km (6:48 / km) +179m 5:59 / km
shoes: Jalas 2012
SHI Relays, Craig a Barns. Great area, great course, great weather and a great competition. Really enjoyed this and was fun running in a decent team, though the strength of the opposition meant that we didn't finish quite as high as would have been nice. Ran reasonably well myself, was clean technically but didn't have a lot of strength or terrain speed. Happy to be the faster Irish runner (just) with where I am with my training at the moment. DougDoug was well clear with an amazing time - he did pass me in the woods but too fast for me to see him!
Friday Sep 21, 2012 #
5 PM
Run - Trail 38:29 5.7 km (6:45 / km) +153m 5:57 / km
shoes: Asics 1150 (2010)
Very pleasant jog around Black Spout Wood with Kieran, not wanting to do much in terms of effort but just to loosen the legs out and explore a bit.
Thursday Sep 20, 2012 #
Note
(rest day)
SHI's coming up this weekend so better give the body a bit of recovery time. Left a clear-blue-sky-warm-France this morning to be greeted by a pishing-rain-and-freezing-Glasgow! Why do people chose to live here...
Wednesday Sep 19, 2012 #
2 PM
Run - Trail 1:23:57 16.0 km (5:15 / km) +117m 5:04 / km
Round Montbel lake with Greg. Started too close to lunch (and then was too far from a toilet...), feeling very flat throughout, though the last third was an improvement. Feeling tired and worn out rather than tired from decent training. Enjoyable run again though and thankfully on the cool side today.
Tuesday Sep 18, 2012 #
4 PM
Run - Trail 1:41:41 17.27 km (5:53 / km) +537m 5:06 / km
Lovely run with Greg on the around the extended Fa/Rouvenac loop, cloudy out today (even got several spots of rain!) so not too hot to be running slightly earlier. Legs still weren't up for it and I struggled with them until properly warmed up, then I just struggled. Slow but satisfying.
Monday Sep 17, 2012 #
1 PM
Strength exercises 30:00 [2]
About an hour and a half smashing a reinforced concrete floor up, mega hard work with an unconditioned body and boiling sun shine. Used to be able to do this sort of stuff for hours, but had to retire early with exhaustion, an aching back and a blister. After becomeing a soft city boy!
Sunday Sep 16, 2012 #
6 PM
Run - Trail 1:00:46 11.47 km (5:18 / km) +357m 4:35 / km
shoes: Asics 2140
Far too hot to run at midday (well over 30) so sat it out until the slightly cooler evening. Felt rubbish heading out and things didn't improve that much thereafter, though I did at least maintain a respectable pace. Don't know why I was feeling so crap today, can't really continue to blame last weekeknds fell race at this stage!
Saturday Sep 15, 2012 #
11 AM
Run - Trail 1:00:10 10.21 km (5:54 / km) +340m 5:03 / km
shoes: Asics 2140
Up to Rennes le Chateau from Esperaza, was planning a longer loop but my calfs were killing me on the climb, so cut it short. Was a nice cool morning but the sun came out as soon as I started climbing! Lovely to be out and felt better for having been out though.
Friday Sep 14, 2012 #
1 PM
Walk 20:00 [1] 6.16 km (3:15 / km) +176m 2:50 / km
No time for a run today, but did do a nice walk (85 mins) down on the Med as we had to go there to pick Faye up. Lovely rocky hills with pine woods, would have made a great run but was right after lunch. Next time.
Thursday Sep 13, 2012 #
3 PM
Run - Trail 1:01:54 10.12 km (6:07 / km) +346m 5:13 / km
shoes: Adidas Kanadia TR2
Everything ganging up against me today so not surprised to being in form, first there the lack of sleep after getting up at 4 this morning (I'm almost as bad without sleep as I am without food!), then there was the wet clay (resulting in an extra .5kg added to each shoe) and of course the s,all matter of still suffering fro, last Sunday. Nice evening to be out though, warm and the ground drying after the mornings rain.
Wednesday Sep 12, 2012 #
5 PM
Run - Trail warm up/down 20:35 3.31 km (6:14 / km) +90m 5:29 / km
shoes: VJ Falcons 11
Went out for a warm up jog to see how my legs were responding. They weren't. Hamstrings were well tight but my troublesome right calf was less happy. Decided running hard was not something is was wanting to do.
7 PM
Run - Trail 31:54 3.67 km (8:42 / km) +160m 7:09 / km
shoes: VJ Falcons 11
Collecting controls, feeling better with a bit of exercise done but calf far from happy. Collected the controls chasing the last starters - getting well dark in the woods.
Tuesday Sep 11, 2012 #
Note
(rest day)
Not going to have one in the next few days so today seemed like a good time to have a rest. Not connected to the unmovable legs at all. At all.
Monday Sep 10, 2012 #
Circuits 31:00
shoes: Asics Gel GT 1120 07
First circuit session run by Alison, and very good it was as well. Did two rounds, one of 30 seconds and a second of 20, which wouldn't have been too hard had I been conditioned at all, as it is I foresee a few core DOMS to add to my leg ones for tomorrow! Fortunately Elle and her evil weighing device were absent tonight (that is that the weighting device was absent, not Elle).
6 PM
Pilates 29:00 [1]
First session lead by Adam, and very good it was as well. Had wanted to get there 15 minutes early and go for a loosening out jog, but got my time wrong and got there on time! Shame, as I more than a bit needed one as I can't walk anything like straight today - nothing delayed about these DOMS though, I've been hurting since finishing the race yesterday.
Sunday Sep 9, 2012 #
10 AM
Run - Trail warm up/down 18:20 2.2 km (8:20 / km) +43m 7:36 / km
shoes: Adidas Kanadia TR3
Easy warm up with Adam. No point in using up too much energy...
11 AM
Run - Trail race 1:12:40 13.64 km (5:20 / km) +652m 4:18 / km
shoes: Adidas Kanadia TR3
Comrie fell relays, Leg 3 with an FVO team of Roger, Fi and Elsie and Ross on last. A great solid run from Roger saw him hand over to the girls in 5th. They held on well to the leading ladies on the leg and sent me out somewhere in the top 10.
A little sluggish starting, but that was grand as it was a long steady climb and I was happy to sit just inside my lactic threshold. Got past by a team early on the climb who was going way faster, so didn't try and stay with him, but was slowly (ever so) catching another guy. Caught him at the checkpoint (years of pin-punching practice meant I was way quicker!). The ridge along the top was fun and quite quickly caught another team, he stuck with me down the long pounding decent on a gravel track and briefly past me before the next checkpoint. Quick punching again saw me nip past though! Had been slowly catching another guy on the decent and he was about 200m ahead as we hit the last flat(ish) bit (I thought it was a bout 1km. It was 2). Worked hard to get him but had nothing left and hit the wall with about 300m to go and about 20m behind.
Good to pull up a few places but not quite strong enough on the climb or enough endurance for the finish. Great running by the rest of the team saw us take the mixed team prize though - especially thanks to Rosco who ran the faster last leg (I was 10 minutes down on mine).
A little sluggish starting, but that was grand as it was a long steady climb and I was happy to sit just inside my lactic threshold. Got past by a team early on the climb who was going way faster, so didn't try and stay with him, but was slowly (ever so) catching another guy. Caught him at the checkpoint (years of pin-punching practice meant I was way quicker!). The ridge along the top was fun and quite quickly caught another team, he stuck with me down the long pounding decent on a gravel track and briefly past me before the next checkpoint. Quick punching again saw me nip past though! Had been slowly catching another guy on the decent and he was about 200m ahead as we hit the last flat(ish) bit (I thought it was a bout 1km. It was 2). Worked hard to get him but had nothing left and hit the wall with about 300m to go and about 20m behind.
Good to pull up a few places but not quite strong enough on the climb or enough endurance for the finish. Great running by the rest of the team saw us take the mixed team prize though - especially thanks to Rosco who ran the faster last leg (I was 10 minutes down on mine).
1 PM
Run - Trail warm up/down 43:00 6.2 km (6:56 / km) +42m 6:43 / km
shoes: Adidas Kanadia TR3
Very easy jog back down the road with Trevor and Adam. Legs a wreck.
Saturday Sep 8, 2012 #
11 AM
Bike - Road 2:32:07 67.29 km (2:16 / km) +591m 2:10 / km
Hillfoots and Gleneagles loop, been on my list of things to do so good to eventually do it. Weather wasn't as good as predicted with an annoying wind throughout and a few showers, mild enough though. Was thinking that cars were giving me more space than usual (bright jacket or more media exposure to cycling?) until once got far to close, and then had a caravan on as well. Lots of gesticulating meant that that the two following cars gave we a very wide birth! Tired by the end - need to do quite a bit more to be properly efficient.
Friday Sep 7, 2012 #
Note
(rest day)
Still not wanting to overdo my training comeback so sticking to two rest days a week for the time being.
Thursday Sep 6, 2012 #
11 AM
Run - Trail 1:08:31 13.22 km (5:11 / km) +198m 4:49 / km
shoes: Asics Gel Enduro 3
New loop out to Kinbuck and up to the Gathering Stone (via the new electricity pylon access track). So new that I don't even think that Dixie has done it! Was planning on a cycle but the forecast wasn't great and it was a bit windy, both proved correct. A little heavy to start (stupid urban O!) but moving nicely (if not all that quickly) once warmed up. Worth doing again.
1 PM
Strength exercises 11:00 [1]
Wednesday Sep 5, 2012 #
6 PM
Run - Road warm up/down 9:00 1.0 km (9:00 / km) +25m 8:00 / km
ahr:130 max:160 shoes: Adidas Kanadia TR3
Short warm up loop around the castle with lard.
Run - Orienteering race 37:36 7.07 km (5:19 / km) +200m 4:40 / km
shoes: Adidas Kanadia TR3
FVO WEE Stirling (old town), 4.0km, 250m. Was unbelievably awful, I shouldn't be allowed near ISSOM maps because something happens in my brain that prevents it working in any logical manner!
Lost time on 7 of the first 9 legs (significant amount on 5 on them). I know I don't practice urban O much but how can I be so spectacularly bad? When I try to plan ahead I miss things where I am, and I can't read the detail either (even stopping still for 5 seconds had me choosing a route that went through a hedge with no gap...) - though I have no problem with contour detail at 1:15,000! No point in worrying about my running speed when I can't read the map.
Good course and lovely evening though, it's just me who's the Muppet.
Lost time on 7 of the first 9 legs (significant amount on 5 on them). I know I don't practice urban O much but how can I be so spectacularly bad? When I try to plan ahead I miss things where I am, and I can't read the detail either (even stopping still for 5 seconds had me choosing a route that went through a hedge with no gap...) - though I have no problem with contour detail at 1:15,000! No point in worrying about my running speed when I can't read the map.
Good course and lovely evening though, it's just me who's the Muppet.
Run - Road warm up/down 10:11 [1] 0.97 km (10:30 / km) +39m 8:44 / km
shoes: Adidas Kanadia TR3
Collecting a few controls with Adam, JonX and Rosco.
Tuesday Sep 4, 2012 #
Note
(rest day)
Legs still tired (and can also feel the few exercises I did after) so giving them a chance to recover. Three days in a row is enough for me at the moment.
Monday Sep 3, 2012 #
12 PM
Run - Trail 47:07 8.64 km (5:27 / km) +84m 5:12 / km
shoes: Asics 1150 (2012)
Laigh Hills and Ashfield. Needed an easy day as I'm not yet as very fit, definite signs of improvement though despite today being very hard work. Winter has gone and we're back to mild conditions, so sweating profusely despite the ambling tempo.
1 PM
Strength exercises 10:00 [1]
Sunday Sep 2, 2012 #
4 PM
Run - Trail 1:52:48 18.85 km (5:59 / km) +678m 5:04 / km
shoes: Adidas Kanadia TR3
No one in FVO-land would come out and play today (maybe I should get the hint!) so had to head out on my own. Was somewhat delayed as had to rescue Skyhigh and Matthew after their car got ill. Original plan was to do a loop of Glen Devon but changed it to Ben Cleuch from Sheriff Muir as it was getting late. Felt a bit heavy starting (but it was a 27 min/4km uphill to Blairdenon) but from then on I felt stronger the longer I was out - even included an extra loop out to Ben Ever. Smashing.
Saturday Sep 1, 2012 #
12 PM
Run - Trail 1:17:54 12.98 km (6:00 / km) +271m 5:26 / km
shoes: Asics Gel Enduro 3
Was too late to join Lard on his Gathering Stone run so took off the other direction to check out some more flood damage along the Allan Water. Quite stunning the amount of devastation from water running off the Ochils, all streams are completely stripped, leaving just rocky channels with collections of debris wherever there is a blockage.
Felt surprisingly tired considering yesterday was a rest day but very much enjoyed the run and kept good form and pace throughout.
Felt surprisingly tired considering yesterday was a rest day but very much enjoyed the run and kept good form and pace throughout.