Training Log Archive: CraneyIn the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
2 PM
Running 1:03:00 [3] 14.0 km (4:30 / km)
shoes: Inov8 oroc 280
Fairly standard Blaise loop. Rather uninspired today, not aided by the snow pretty much all having gone. Thought I'd touch all 3 trigs in one run - it was 14.30 from the 1st to the 3rd even with a few wiggles to get the distance up. I wonder what the world record for touching 3 different trigs on foot is.
Monday Nov 29, 2010 #
6 PM
Running 31:00 [3] 7.0 km (4:26 / km)
shoes: Nike Pegasus
Chilly HFW. I'm going to Australia on Wednesday.
Sunday Nov 28, 2010 #
11 AM
Running long 1:44:00 [3] 22.5 km (4:37 / km)
shoes: Inov8 oroc 280
Long contrived wiggly run round Blaise, Kings Weston, Shitehampton, Sea Mills, Dingle and Blaise again. A dusting of snow and thick frost meant the ground was quite hard and not too muddy. Ran at an honest pace and felt ok in the main - got a bit tired towards the end though.
Saturday Nov 27, 2010 #
9 AM
Running 45:00 [2] 7.0 km (6:26 / km)
shoes: Jalas X20
Grace and I planned/organised the Saturday series event at Ashton Court today. Amusingly it snowed and was one of the coldest November days in the south of England ever (can't be assed to check if that's actually true, but it was cold). Start duty wasn't much fun anyway. Hung and collected and checked some controls so hard to guage the training time/benefit. I think the event went ok though so that was a relief.
Friday Nov 26, 2010 #
8 AM
Running 31:00 [3] 7.0 km (4:26 / km)
shoes: Nike Pegasus
IW even more brrrrr than yesterday.
5 PM
Running 31:00 [3] 7.0 km (4:26 / km)
shoes: Nike Pegasus
HFW via the (snowy! yay!) downs. Fun times.
Thursday Nov 25, 2010 #
8 AM
Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Nike Pegasus
IW brrrrr. Feeling a bit tired from getting up early to listen to the end of day 1 of the Ashes - waste of time that was.
5 PM
Running 50:00 [3] 11.0 km (4:33 / km)
shoes: Nike Pegasus
HFW via St Andrews and Ashley Bown. Pretty uninspiring.
Wednesday Nov 24, 2010 #
3 PM
Running long 2:08:00 [3] 26.5 km (4:50 / km)
Study day = long run with Tim! We paced it a bit more sensibly this week - pretty pleased with how I was feeling, touch wood that sore throat has passed. Did the old favourite: M5/suspension bridge combo although, interestingly, it was the first time I've crossed the M5 bridge from North to South.
Tuesday Nov 23, 2010 #
8 AM
Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Nike Pegasus
IW
5 PM
Running intervals 40:00 [5] 10.0 km (4:00 / km)
shoes: Nike Pegasus
HFW intervals - the definition of efficiency. 10x3mins (1min rec) via Leigh Woods, Downs and Stoke the Bishop. Felt ok - some bits a bit dark though so had to slow to take some care.
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
shoes: Nike Pegasus
Monday Nov 22, 2010 #
7 PM
Running 1:14:00 [3] 14.0 km (5:17 / km)
Team Sicknote from Charles' - only me, Keith and Charles without excuses this week. Nice to go round Purdown and Frome Valley for a change. I even ran alongside a badger for a little while. It was a shame Keith didn't see it as he doesn't know what a badger is.
Sunday Nov 21, 2010 #
11 AM
Orienteering race (Moseley Green, Regional) 1:13:42 [4] 13.0 km (5:40 / km)
shoes: Jalas X20
Probably didn't enjoy this as much as I should have - it was good to be out running fairly hard in terrain and picking some tricky route choices. Shame we weren't on the 'good' half of the area I was expecting us to be on but it was still a good course. Made a quite big mistake and took a couple of bad routes, so not very happy with my run and didn't feel great.
That was my last chance to get my BOF ranking score up by 8 to overtake OJ but as seems to be the case with most Black courses in the South, there were less than 10 competitors so no-one gets any points. Makes sense though I reckon - I'd rather have a good long course, especially this time of year, and you can't get meaningful ranking points with 6 other people all really spread out. Just need to find a way of getting all those Brown runners onto the Black...
That was my last chance to get my BOF ranking score up by 8 to overtake OJ but as seems to be the case with most Black courses in the South, there were less than 10 competitors so no-one gets any points. Makes sense though I reckon - I'd rather have a good long course, especially this time of year, and you can't get meaningful ranking points with 6 other people all really spread out. Just need to find a way of getting all those Brown runners onto the Black...
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Jalas X20
Warm up and down, trip to the pub after the race, then back to collect in some controls.
Saturday Nov 20, 2010 #
12 PM
Running 1:15:00 [3] 15.0 km (5:00 / km)
AC
Friday Nov 19, 2010 #
7 PM
Running 49:00 [3] 10.0 km (4:54 / km)
Gentle night run in Blaise - quite muddy but nice to be off roads. Sore throat still there so took it quite easy.
Thursday Nov 18, 2010 #
5 PM
Running 1:12:00 [3] 17.0 km (4:14 / km)
shoes: Nike Pegasus
Extended HFW via Ashton Gate, Leigh Woods, Clitfon, Redland, Bishopston, Golden Balls, Henleaze. Miserable evening and a slight sore throat going on so cruised it, although pace wasn't too bad still.
Wednesday Nov 17, 2010 #
3 PM
Running long 2:00:00 [3] 27.0 km (4:27 / km)
shoes: Nike Pegasus
Tim called on me and we went out to play. Our idea of play today was a long run, mainly on roads, in wet and grey conditions round the flat bits between Bristol and the Severn estuary. Good run though - a decent pace, especially to start with, and not too many busy roads. Felt pretty good really.
Tuesday Nov 16, 2010 #
8 AM
Running 41:00 [3] 9.0 km (4:33 / km)
shoes: Nike Pegasus
IW - nice morning, good to do something in the daylight. Felt alright all told.
6 PM
Running intervals 30:00 [5] 8.0 km (3:45 / km)
shoes: Nike Pegasus
5x5mins (1min rec) on roads round Shitehampton and Sea Milfs. Legs a bit heavy but still able to push reasonably well. Had the thought of Ikea meatballs spurring me on this time.
Running warm up/down 19:00 [2] 4.0 km (4:45 / km)
shoes: Nike Pegasus
10 before, 9 after.
Monday Nov 15, 2010 #
7 PM
Running 1:22:00 [3] 15.0 km (5:28 / km)
Team Monday with Tim, Keith, Charles and Ben and Chris Kelsey. Ashton Court and Ashton Plantation - got temporarily misplaced but found ourselves nearer home than I expected so that was a bonus.
Sunday Nov 14, 2010 #
10 AM
Orienteering 1:54:00 [4] 20.0 km (5:42 / km)
shoes: Inov-8 X-talon 212
Mass start long-o on Cod Beck. Pretty physical with some brutal climbs which I was quite pants at. Meant I had to work quite hard to get back with GG, JD and Hector a couple of times. Then took a maverick route choice which backfired so ended behind again working hard to catch up and then ballsed up so cruised home. Good to get some terrain and hill training in as these are my weaker areas, but defo happy with how I'm running at the mo.
Saturday Nov 13, 2010 #
10 AM
Running intervals 25:00 [5] 8.0 km (3:08 / km)
GB squad running/planning weekend in Osmotherley, North Yorks. I've somehow become the oldest man in the squad which doesn't quite feel right. Anyway, this sesh was 3x1mile round a reservoir. Felt quite good - did 5.21, 5.19, 5.14 running with Kris. Then did 5x a gentle hill in 1.39, 1.34, 1.35, 1.33, 1.29.
Running warm up/down 45:00 [2] 7.0 km (6:26 / km)
Various stuff before, after and in between.
3 PM
Running 56:00 [3] 11.0 km (5:05 / km)
Recovery run on the moors above Osmotherley with JD, GG, Speakey, Doogie and JRo. Nice views.
Friday Nov 12, 2010 #
7 AM
Running 41:00 [3] 8.0 km (5:08 / km)
shoes: Nike Pegasus
Early IW so that I can leave early for the inaugural, I mean running and planning weekend. Bumped into Tim in the middle of Stoking his Bishop. He'd inadvertently ventured onto my patch so it looks like I will have to go out and re-wee on all of those lamp-posts again.
Thursday Nov 11, 2010 #
7 PM
Running intervals 40:00 [5] 11.0 km (3:38 / km)
shoes: Nike Pegasus
10x3mins (1min rec) on roads from home round LW, Shitehampton, Sneyd Park and Henleaze. Blowing a fricken gale out there. Only thing to do in conditions like that is to give it some and just think about the curry afterwards. Felt good.
Running warm up/down 21:00 [2] 4.0 km (5:15 / km)
shoes: Nike Pegasus
Wednesday Nov 10, 2010 #
10 AM
Running 1:51:00 [3] 21.0 km (5:17 / km)
From home to AC, checked some control sites for the event we're organising, and back home. Lovely sunny day but a bit nippy. Felt fairly rubbish.
Tuesday Nov 9, 2010 #
6 PM
Running 1:29:00 [3] 20.0 km (4:27 / km)
shoes: Nike Pegasus
HFW a long convoluted boring way. The problem with a standard 90min run in the winter is a lot of the time it's in the dark, which means you have to run on roads, which means you can run quite fast, which means you have to run a chuffing long way. Went on a magical tour of Clifton, Redland, Montpellier, Golden Balls, Henleaze and Stoke Bishop. Felt pretty good but for about only the 2nd time ever was overtaken by another runner near the end.
Monday Nov 8, 2010 #
7 PM
Running 1:26:00 [2] 15.0 km (5:44 / km)
Team Monday away day on the Cotswold Way from Old Sodbury (hehe) to Cold Ashton (aptly titled). Not the most exciting stretch (flatish fields mainly) but Charles enticed us in by promising fireworks. Didn't see a single one. Attendance was a bit thin (Grace, me, Charles, MarkS, Ben Kelsey and Keith). Good run though and legs felt fairly loose despite the weekend.
Sunday Nov 7, 2010 #
10 AM
Orienteering race (SHI individual) 1:21:28 [5] 18.0 km (4:32 / km)
shoes: Inov-8 X-talon 212
2nd to GG by 30secs on a very fast course (17.1km) so really pleased with that :o) Nice to know I'm running well before the winter training really kicks off. It was a good terrain time trial really with a fair bit of variety and a well planned course on a good map. GG and I were nip and tuck all the way, and despite it being comparitively simple, it was mistakes and route choice that decided the outcome. He missed a bit over the first half and I gradually built up a 1.40 lead, then I was shaky through the control pick near the end and he caught back up. He got me by nailing the last couple of long legs where I maybe didn't pick the best lines. Shame to lose it at the end (again!) but it was a much better day for me. Will need to make sure I do some good o-racing practice before next season, but feeling good about the running training.
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Inov-8 X-talon 212
Saturday Nov 6, 2010 #
2 PM
Orienteering race (SHI Relay) 42:00 [5] 8.0 km (5:15 / km)
shoes: Inov-8 X-talon 212
Handed the victory to Scotland on a plate, bugger. It was hotting up to be one of the most exciting relay races I've ever been in. GG did well catching up Nixy on 2nd leg and set me off with a ~20sec gap over Spongey. Tried to get out of sight, but a left/right choice on the 2nd control brought us together. Kept trying to burn it up til #9 by which time it was clear we were on the same course (only 3 courses in a 3 leg relay isn't gaffling, but at least it made it exciting I suppose). Anyway, the burning it tactic wasn't working, I kept making mini-misses and there would be Spongey chuckling to himself while I was wasting energy. The pace slowed a bit through 10-13 and we made a few howlers allowing Ian Nixon to nearly catch us. I tried to break clear again on #14 and totally spazzed it up by 2.5mins and that was the end of that. Shame really as a sprint finish would've been exciting and all the cat and mouse tactics from before had come to an end. It was a dubious control/map where I spazzed it, but I wasn't scanning enough and Spongey kept a clear head when it counted. Should've been more patient. Great effort from the lad though, I was never gonna drop him on that - a deserved victory for the Scots.
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov-8 X-talon 212
Friday Nov 5, 2010 #
6 PM
Running 45:00 [2] 8.0 km (5:38 / km)
shoes: Nike Pegasus
Nice loosener round Henleaze and Stoke (the) Bishop. I say nice, but it was actually foul. I had Gracie for company though so that bit was nice.
Thursday Nov 4, 2010 #
6 PM
Running intervals 30:00 [5] 8.0 km (3:45 / km)
shoes: Nike Pegasus
Did some 90x30s on roads from Horfield, through Golden Balls, to Redland, across Downs, into Stoke Bishop. Felt pretty crap - how I would have felt at the SHIs if I hadn't done this run, although that doesn't mean I won't still feel like this anyway.
Running warm up/down 22:00 [2] 5.0 km (4:24 / km)
Wednesday Nov 3, 2010 #
6 AM
Running 35:00 [3] 7.0 km (5:00 / km)
Day 2 of the course, with some interesting legal stuff promised to us. I couldn't sleep cos of the excitement so got up super early and ran up Arthur's Seat again. It was still dark but I could just about see enough. Too windy on top to enjoy the sun coming up for very long.
Tuesday Nov 2, 2010 #
7 AM
Running 1:06:00 [3] 14.5 km (4:33 / km)
In Edinburgh for the hugely exciting "Business Awareness Module". To let off some of my nervous energy and excitement, I did an early morning jaunt from the hotel near the station, up Arthur's Seat, out past Craigmillar Castle, up Blackford Hill and back. Foul weather - glad to get back to a decent cooked breakfast.
Monday Nov 1, 2010 #
8 AM
Running 45:00 [3] 10.0 km (4:30 / km)
IW slightly longer route, mainly off-road via Blaise, Dingle, bridlepath through Sneyd Park, Downs, Promenade. Nice morning, not too cold. Felt very heavy in the legs - hope it's sorted out by the weekend.