Training Log Archive: bradcIn the 1 days ending Sep 4, 2008:
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Thursday Sep 4, 2008 #
Running warm up/down 30:00 [2] 3.0 km (10:00 / km)
ahr:125 max:150 shoes: Walsh PB Extremes
Easy jog around Trevor's famous patented FVO Polmaise multi-terrain time trial course with the posse of eager triallists, putting out the controls and mini-kites to mark the route. Not that that stopped SOME people getting lost... tsk tsk, call themselves orienteers... :-P. Actually, it's more likely that it just shows the effect of oxygen debt!
Running race (Time trial) 24:52 [5] 4.91 km (5:04 / km) +250m 4:02 / km
ahr:168 max:175 shoes: Walsh PB Extremes
Trevor's fantabulous multi-terrain time trial at Polmaise. What a jolly wheeze. Great idea, Trevor! The course was:
1) Fast flat on track
2) steady gradient ascent on track
3) short steep ascent on track
4) shallow descent through terrain
5) shallow ascent through terrain
6) fast descent on rutted muddy path
7) flattish terrain
8) fast descent on difficult muddy paths to start.
Mindful that I had two laps to do I set off at a pace that I thought I could maintain, only to be caught up by Roger and Ross (who'd started about 15 and 30s behind me) by #1! Nor could I see JonX who'd started 20s ahead of me. Oh dear. Are they going too fast, or am I going too slow? Well - I've run enough races over the years to be good at pace judgement by now, so stick to the plan.
I went steadily uphill, really got into the terrain and loved the descents on the paths. I hadn't felt that fluid at the start - nothing like as swift as I felt last night - but was going OK. My pace judgement was pretty good, as on the second lap I put in very similar splits and didn't fade at all; slightly slower on the initial flat bit but as good uphill and very similar on the descents, despite being a little held up by Stalker who was moving v swiftly and thus hard to get past! Had a slight ankle tweak just near the bottom which slowed me down slightly but there was no pain afterwards so it's OK.
Pretty happy with my time, on track with where I expected to be. Roll on a decent winter and let's see the times come down.
Postscript - analysing the splits, whilst I am still well off the pace on the flat and the uphills, I can hold my own well on the downhills, even through terrain. Need to work on strength!
1) Fast flat on track
2) steady gradient ascent on track
3) short steep ascent on track
4) shallow descent through terrain
5) shallow ascent through terrain
6) fast descent on rutted muddy path
7) flattish terrain
8) fast descent on difficult muddy paths to start.
Mindful that I had two laps to do I set off at a pace that I thought I could maintain, only to be caught up by Roger and Ross (who'd started about 15 and 30s behind me) by #1! Nor could I see JonX who'd started 20s ahead of me. Oh dear. Are they going too fast, or am I going too slow? Well - I've run enough races over the years to be good at pace judgement by now, so stick to the plan.
I went steadily uphill, really got into the terrain and loved the descents on the paths. I hadn't felt that fluid at the start - nothing like as swift as I felt last night - but was going OK. My pace judgement was pretty good, as on the second lap I put in very similar splits and didn't fade at all; slightly slower on the initial flat bit but as good uphill and very similar on the descents, despite being a little held up by Stalker who was moving v swiftly and thus hard to get past! Had a slight ankle tweak just near the bottom which slowed me down slightly but there was no pain afterwards so it's OK.
Pretty happy with my time, on track with where I expected to be. Roll on a decent winter and let's see the times come down.
Postscript - analysing the splits, whilst I am still well off the pace on the flat and the uphills, I can hold my own well on the downhills, even through terrain. Need to work on strength!