Training Log Archive: graemeIn the 31 days ending Mar 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 | We | ||||||||||||||||||||||||||||||||
Wednesday Mar 31, 2010 #
Orienteering 24:00 [3] 3.5 mi (6:51 / mi)
rerun KB Mens course + warm up & down to the office. Took 18.20, without punching and knowing where everything was. Frightening how many people ran faster cold.
Note:
Bengt T claims to have gone round in sub-15 on his bike.
Note:
Bengt T claims to have gone round in sub-15 on his bike.
Tuesday Mar 30, 2010 #
Excuse 1 [0]
Travel, Manchester
Monday Mar 29, 2010 #
Running 52:00 [3] 6.5 mi (8:00 / mi)
Braids & Braidburn, back via home
Sunday Mar 28, 2010 #
Orienteering 1:04:00 [3] 8.5 mi (7:32 / mi)
Street run around Oxgangs
Saturday Mar 27, 2010 #
Orienteering race 42:21 [4]
Touch FCC, UKCup middle race
There's only a tiny bit of Touch left, so we ran round and round in circles, a lot of processing to be done, especially around the rather unnecessary early butterfly loop (control 4). One route choice leg early on, then just drop into a steady continuous contact plod with no need to think. Its still good though, and getting overconfident carelessly missed the butterfly central control the third time (oops). A start list of 137 made for an excellent competition. Finishing 68/137 would be top-half then!
There's only a tiny bit of Touch left, so we ran round and round in circles, a lot of processing to be done, especially around the rather unnecessary early butterfly loop (control 4). One route choice leg early on, then just drop into a steady continuous contact plod with no need to think. Its still good though, and getting overconfident carelessly missed the butterfly central control the third time (oops). A start list of 137 made for an excellent competition. Finishing 68/137 would be top-half then!
Friday Mar 26, 2010 #
Running 30:00 [3] 4.2 mi (7:09 / mi)
Hermitage. Wet, cold etc.
Thursday Mar 25, 2010 #
Running hills 54:00 [3] 6.2 mi (8:43 / mi)
Hills, alone, sandwiched between a couple of meetings in the haar. Tough
1x4:20 from the Hermitage to the top, then 5x2:30 B'ford top of the road to the flat section
1x4:20 from the Hermitage to the top, then 5x2:30 B'ford top of the road to the flat section
Wednesday Mar 24, 2010 #
Running 50:30 [3] 6.5 mi (7:46 / mi)
Ellen's Glen and Gracemount. Lots of dog-owning inadequates.
Tuesday Mar 23, 2010 #
Running intervals 1:18:00 [4] 9.0 mi (8:40 / mi)
A memorable session.
Murray wanted to run a 200m for each of his 27 years. James Jarvis made some sarky comment about old people. So...
Meadows. 47 x 200m grass barefoot (socks). 40 minutes for the session
and it was lovely. Running with form rather than speed, company from James and many others. Heartrate parked in the 160-165 range for the whole set.
(note: garmin insists that the first mile of the warm up is 170+, then drops to a sensible 130)
Murray wanted to run a 200m for each of his 27 years. James Jarvis made some sarky comment about old people. So...
Meadows. 47 x 200m grass barefoot (socks). 40 minutes for the session
and it was lovely. Running with form rather than speed, company from James and many others. Heartrate parked in the 160-165 range for the whole set.
(note: garmin insists that the first mile of the warm up is 170+, then drops to a sensible 130)
Monday Mar 22, 2010 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
Stuck in meetings all day. Steady run, late, quite cool lab, Braids trig, Fairmile Pk BBurn midmar & home.
Sunday Mar 21, 2010 #
Orienteering race 59:55 [4] 7.3 mi (8:12 / mi)
SoSOL at Elibank. Brown course. 1st/8, mainly old men. Decided to try running a bit harder and navving a bit less, seems to be OK. Maybe I've been a bit lazy at events of late.
Hr between 130 & 160. A lot slower than yesterdays km.
Hr between 130 & 160. A lot slower than yesterdays km.
Saturday Mar 20, 2010 #
Running race 18:01 [5] 3.1 mi (5:49 / mi)
Park run. Excellent conditions 5k in 18:01. No warm up, WFJ.
Heart rate rising steadily throughout the race, picking off people all the way.
Heart rate rising steadily throughout the race, picking off people all the way.
Running warm up/down 38:00 [2] 4.5 mi (8:27 / mi)
0.7mile warm down & back to car after parkrun. Petrol, shopping, collect J&J at St.Georges, jog straight home
Friday Mar 19, 2010 #
Running 1:05:00 [3] 8.6 mi (7:34 / mi)
Steady run, Ellens glen round to Mortonhall
Thursday Mar 18, 2010 #
Orienteering race 35:00 [3] 5.0 mi (7:00 / mi)
Complicated O-thing by Oleg at KB, involving lots of bits of maps and lots of standing around in the dark trying to find the right bit of map. Frantic and weird.
Chat for ages, nailed by WAG, then jog home.
Chat for ages, nailed by WAG, then jog home.
Wednesday Mar 17, 2010 #
Running 48:00 [3] 6.5 mi (7:23 / mi)
Monday run, from JCMB, finish down the glen. Couple of gentle pushes for 700m or so.
Running 40:00 [2] 4.0 mi (10:00 / mi)
Up to Observatory, gentle jog with Jane in the dark. Collect James from cubs.
Tuesday Mar 16, 2010 #
Running intervals 1:05:00 [4] 7.0 mi (9:17 / mi)
Uni meadows. 5X1km very generous rest ~3:30. Garmin has them at 0.61 mile, with 0.64 for the longer time ones. 0.6214 is a real km.
3:24
3:28
3:25
3:24
3:30
3:24
3:28
3:25
3:24
3:30
Note
Into the bin with the Reebok Ultralites, having finally worn through the toe.
I bought them ten years ago, ran my marathons and halfs in then, and innumerable meadow sessions. Amazingly, the cushioning is still fine.
Favourite shoes ever, probably because they're rubbish in the rain and mud, and so associated with nice weather and running fast!
I bought them ten years ago, ran my marathons and halfs in then, and innumerable meadow sessions. Amazingly, the cushioning is still fine.
Favourite shoes ever, probably because they're rubbish in the rain and mud, and so associated with nice weather and running fast!
Monday Mar 15, 2010 #
Running 44:00 [3] 6.0 mi (7:20 / mi)
Ghost town. Flattened!
steady run, just over 7mins/mile with a stop to pick up new contact lenses at Cameron Toll
steady run, just over 7mins/mile with a stop to pick up new contact lenses at Cameron Toll
Sunday Mar 14, 2010 #
BatSport 1:05:00 [1]
Bike to the meadows, "tennis" with James.
Running 1:32:00 [3] 9.6 mi (9:35 / mi)
Running and mapping around Firrhill. Not sure what the area will get used for, but there's a first rate sprint area and a first rate urban area in there. Might have to do another Xmas Cracker.
Saturday Mar 13, 2010 #
Orienteering warm up/down 55:00 [1] 3.0 mi (18:20 / mi)
St.Georges -> Harrison Park, mapping & running around
Orienteering 59:40 [4] 8.1 mi (7:22 / mi)
Rerun the Gullane course. With a rest day rate rthan BNC, bit more into it,plus no stupid mistakes on the beach
Pushing pretty hard, and 59:40 instead of 69:07! Quite a big deal!
-4 9:51 (11:53)
-5 1:20 1:32
-6 0.52 0.57
-7 2:49 2:56
-8 1:05 1:13
-9 1:56 2:05
-10 1:00 1:00
-11 4:47 4:21
-12 2:37 4:10
1:33 1:21
2:02 2:36
0:43 0:53
3:55 2:30
2:08 3:38
1:48 2:23
2:39 3:01
5:14 5:15
1:13 0:58
0:49 0:44
2:15 2:03
2:08 2:24
3:41 6:28
0:33 0:51
2:28 3:29
0:29 0:26
Pushing pretty hard, and 59:40 instead of 69:07! Quite a big deal!
-4 9:51 (11:53)
-5 1:20 1:32
-6 0.52 0.57
-7 2:49 2:56
-8 1:05 1:13
-9 1:56 2:05
-10 1:00 1:00
-11 4:47 4:21
-12 2:37 4:10
1:33 1:21
2:02 2:36
0:43 0:53
3:55 2:30
2:08 3:38
1:48 2:23
2:39 3:01
5:14 5:15
1:13 0:58
0:49 0:44
2:15 2:03
2:08 2:24
3:41 6:28
0:33 0:51
2:28 3:29
0:29 0:26
Friday Mar 12, 2010 #
Excuse 1 [0]
Schurtenburger inteview, Jane in Goring, just never happened really.
Thursday Mar 11, 2010 #
Running hills 50:00 [4] 5.0 mi (10:00 / mi)
Hill reps on Blackford.
2 x 45 secs pointless slow steep things
5 x 4 mins from above the pond to the top, jog down recovery.
2 x 45 secs pointless slow steep things
5 x 4 mins from above the pond to the top, jog down recovery.
Wednesday Mar 10, 2010 #
Running 56:00 [3] 7.0 mi (8:00 / mi)
Mortonhall, steady HRM 148bpm
Tuesday Mar 9, 2010 #
Running intervals 1:00:00 [4] 7.0 mi (8:34 / mi)
max:175
From KB and home. Uni meadows.
Some kind of comedy 6x800, with the first 100 run fast, 10sec recovery, then run 700. Too short to be useful. HR up to 144 in the sprint, then 173-5 for fast bits
Some kind of comedy 6x800, with the first 100 run fast, 10sec recovery, then run 700. Too short to be useful. HR up to 144 in the sprint, then 173-5 for fast bits
Monday Mar 8, 2010 #
Running 55:00 [3] 6.5 mi (8:28 / mi)
Monday run, cut back over the shoulder.
Sunday Mar 7, 2010 #
Orienteering race 1:09:07 [4] 8.1 mi (8:32 / mi)
ELO at Gullane.
A bit tired, missed #3, coming up at the wrong place from the beach. Then watching Will Hensman run away from me early was depressing. Settled in to a steady plod round the dunes, then passed by Hector (VV Fast) and Oleg (v fast) coming back into what was once Jamie's Neuk. Had sight of Oleg for three short legs, but then stuffed up coming back: came up the wrong slope from the beach, then in a maze of unmapped tiny paths through the gorse, then messed up on the path last leg, allowing Pippa to nip me by 7sec.
Couldn't hold to a bearing in the dunes: doesn't bode well for the JK!
Won by Oleg in a phenominal 48.
A bit tired, missed #3, coming up at the wrong place from the beach. Then watching Will Hensman run away from me early was depressing. Settled in to a steady plod round the dunes, then passed by Hector (VV Fast) and Oleg (v fast) coming back into what was once Jamie's Neuk. Had sight of Oleg for three short legs, but then stuffed up coming back: came up the wrong slope from the beach, then in a maze of unmapped tiny paths through the gorse, then messed up on the path last leg, allowing Pippa to nip me by 7sec.
Couldn't hold to a bearing in the dunes: doesn't bode well for the JK!
Won by Oleg in a phenominal 48.
Saturday Mar 6, 2010 #
Orienteering 4:00:00 [1] 6.0 mi (40:00 / mi)
General futzing about at KB, hanging/checking controls, watching the race, collecting controls. Nice day, all went well after an early panic when the units didn't fit the freestanding trestles..
Orienteering race 1:26:33 [4] 7.1 mi (12:11 / mi)
British Night Champs.
Old school, tough course on steep Pentlands hillside in slippery melting snow. Last start, which made it pretty lonely. Spiked 1, then completely missed 2 - must have run past it once (no reflectors) but wasn't sure exactly where I was so didn't hunt hard enough (4 mins). Hunting too high at 4 (1 min) then solid until 14, pit in green (6 mins) which let JonX, Chappers and Gary Tompsett past. It needed careful pace counting, not trying to map read a myriad of little paths. Still, night-O is not really my bag, and it was quite a laugh. Whether it was worth a year of not running in the Pentlands is more debatable.
Old school, tough course on steep Pentlands hillside in slippery melting snow. Last start, which made it pretty lonely. Spiked 1, then completely missed 2 - must have run past it once (no reflectors) but wasn't sure exactly where I was so didn't hunt hard enough (4 mins). Hunting too high at 4 (1 min) then solid until 14, pit in green (6 mins) which let JonX, Chappers and Gary Tompsett past. It needed careful pace counting, not trying to map read a myriad of little paths. Still, night-O is not really my bag, and it was quite a laugh. Whether it was worth a year of not running in the Pentlands is more debatable.
Friday Mar 5, 2010 #
Running 47:00 [3] 6.0 mi (7:50 / mi)
Craigmillar steady run
Thursday Mar 4, 2010 #
Running intervals 50:00 [4] 5.0 mi (10:00 / mi)
Hills on Blackford 6x45 and 4x2:00. Slow warm up/down.
Wednesday Mar 3, 2010 #
Orienteering 45:00 [3] 6.0 mi (7:30 / mi)
Attempted night run on Braids and Mortonhall, but set off to late and had to meet Jane at 7:40 to collect James. Still can't make any sense of it.
Tuesday Mar 2, 2010 #
Running intervals 1:00:00 [4] 8.0 mi (7:30 / mi)
From work, then lap of Meadows and Links, then home.
session 2x 400 800 400 (30sec rest)
1 x 800
1 x 1000 (3:30)
Meant to run the 400s a bit faster, but that can't be done any more.
session 2x 400 800 400 (30sec rest)
1 x 800
1 x 1000 (3:30)
Meant to run the 400s a bit faster, but that can't be done any more.
Monday Mar 1, 2010 #
Running 1:00:00 [3] 8.0 mi (7:30 / mi)
shoes: Innov8
Braids & Mortonhall golf courses, night run with headlamp. No map