Training Log Archive: graemeIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Running 12:00 [2] 1.0 mi (12:00 / mi)
Running tempo 27:25 [3] 4.1 mi (6:41 / mi)
Wednesday Jan 30, 2013 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
Tuesday Jan 29, 2013 #
Running warm up/down 50:00 [2] 5.0 mi (10:00 / mi)
Running 30:00 [4] 4.0 mi (7:30 / mi)
Windy, getting windier through the session, which partly explains the times, but still fell apart a bit.
Monday Jan 28, 2013 #
Running 52:00 [3] 7.0 mi (7:26 / mi)
Sunday Jan 27, 2013 #
Orienteering race 25:10 [4] 2.7 mi (9:19 / mi)
Couldn't maintain running intensity like yesterday, and several small bananas and hesitiations. 3 mins down.
Interesting how the new map changed the nav style: didn't generally recognise features and concentrated too much on tiny paths, which are everywhere. I should know how to orienteer on AS by now :(.
Orienteering race 17:40 [4] 2.7 mi (6:33 / mi)
Fastest on the course :) 6th overall in M40+ :(
(edit, turns out Lucy Butt was a couple of second ahead at one point)
Saturday Jan 26, 2013 #
Orienteering race 55:22 [4] 7.9 mi (7:01 / mi)
On the one hand, running well and smoothly. On the other, a colossal error losing over 3 mins on a 20 sec leg and running into some out of bounds, then completely confused in Patterson Lands. Pleasing run, but disappointing result. Even knowing the area, there are always new route choice challenges.
Murray won in 41.07. Runningwise I should be 25% down which checks out for a 3min loss.
Cycling warm up/down 35:00 [0]
To and from event, and over to Run and Become to spend a 2011 voucher.
Friday Jan 25, 2013 #
Running 49:00 [3] 6.0 mi (8:10 / mi)
Thursday Jan 24, 2013 #
Running hills 45:00 [3] 5.0 mi (9:00 / mi)
2x1min
5x2.15mins
Wednesday Jan 23, 2013 #
Running 52:00 [2] 6.5 mi (8:00 / mi)
Running 20:00 [1] 2.0 mi (10:00 / mi)
Tuesday Jan 22, 2013 #
Running 1:25:00 [5] 9.0 mi (9:27 / mi)
Meadows.
4:40 47 43 44 43
Lap, home
Cold, ice around but not slippery. specs & old lightweight asics.
Felt OK, but really had to dig deep at the end. No improvement on last week, no useful company, with Edel vanishing into the distance.
Monday Jan 21, 2013 #
Running 25:00 [2] 3.0 mi (8:20 / mi)
On the golf course, in the air, in the dark, on the way home.
Sunday Jan 20, 2013 #
Running 1:05:00 [2] 7.0 mi (9:17 / mi)
Running 17:00 [3] 2.0 mi (8:30 / mi)
Nice. Feeling OK now, would like to see some times.
Saturday Jan 19, 2013 #
Orienteering 1:40:00 [2] 10.0 mi (10:00 / mi)
Friday Jan 18, 2013 #
Running 31:00 [3] 4.5 mi (6:53 / mi)
Thursday Jan 17, 2013 #
Running hills 55:00 [3] 5.5 mi (10:00 / mi)
Wednesday Jan 16, 2013 #
Running 52:00 [3] 6.5 mi (8:00 / mi)
Tuesday Jan 15, 2013 #
Running intervals 30:00 [5] 4.0 mi (7:30 / mi)
4:40 40 42 48 46
Still, freezing cold evening, slightly icy. Edel and Claire taking the piss, but it felt like I was running well despite what the clock says. Session fell apart a bit on the last two, but its maybe getting there slooooowly.
Running 45:00 [2] 5.0 mi (9:00 / mi)
Monday Jan 14, 2013 #
Running 52:00 [3] 7.0 mi (7:26 / mi)
Sunday Jan 13, 2013 #
Orienteering 51:00 [3] 7.0 mi (7:17 / mi)
Saturday Jan 12, 2013 #
Running 19:24 [5] 3.1 mi (6:15 / mi)
The loss since getting flu is now down to about 10 sec/km. Looks like it will just require work. Still producing phlegm and everything aches.
1st M50, thanks to the Broxburn XC clashing.
Running 45:00 [2] 5.0 mi (9:00 / mi)
Friday Jan 11, 2013 #
Running 38:00 [3] 5.5 mi (6:55 / mi)
Thursday Jan 10, 2013 #
Note
(rest day)
Wednesday Jan 9, 2013 #
Running 9:00 [2] 1.0 mi (9:00 / mi)
Running 40:00 [3] 5.0 mi (8:00 / mi)
Today really needed to be a rest day, but it was absolutely gorgeous out and some gentle fartlek under clear blue skies just had to be done.
Tuesday Jan 8, 2013 #
Running intervals 1:15:00 [4] 9.0 mi (8:20 / mi)
Session...
3*1250 4:44 45 47
fading, so drop to
1000 3:55
1250 4:50
So another fail. Not sure what's going on, must be some lurking remnants of virus as everything is sore and I'm full of sleep.
Running 10:00 [2] 1.0 mi (10:00 / mi)
Monday Jan 7, 2013 #
Running 37:00 [3] 5.0 mi (7:24 / mi)
Legs still sore, as they have been since Christmas.
Sunday Jan 6, 2013 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
Running 40:00 [1] 2.0 mi (20:00 / mi)
Running 1:00:00 [2] 6.0 mi (10:00 / mi)
Saturday Jan 5, 2013 #
Running 2:30:00 [2] 13.0 mi (11:32 / mi)
James ran the 2.5km children's race, otherwise few people to watch - Carci and Chloe. Came home to watch the elite races on TV.
Friday Jan 4, 2013 #
Running 53:00 [3] 7.0 mi (7:34 / mi)
Still not breathing deep without coughing though.
Thursday Jan 3, 2013 #
Running 45:00 [3] 4.0 mi (11:15 / mi)
Running 20:00 [2] 2.0 mi (10:00 / mi)
Wednesday Jan 2, 2013 #
Running 1:20:00 [2] 7.0 mi (11:26 / mi)
Tuesday Jan 1, 2013 #
Orienteering 1:10:00 [1] 5.0 mi (14:00 / mi)
Running intervals 55:00 [4] 7.0 mi (7:51 / mi)
2x1250 4:55 55
3x1000 3:55 54 52
Not sure what went wrong there.