Training Log Archive: Jon XIn the 30 days ending Sep 30, 2009:
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Wednesday Sep 30, 2009 #
Running 1:28:37 [3] 14.36 km (6:10 / km) +450m 5:20 / km
ahr:124 max:143 shoes: Brooks Adrenaline Aug 2009
Run from the uni with Rosco and Fi, up Dumyat in the clear skies and sunset, very scenic which helped distract me from the fact I was feeling pretty ropey.
Back down via the reservoir (Fi cut off back through the wood) and a loop round the outside of the uni, Ross kindly wound the pace up a bit for the final 3km.....
Back down via the reservoir (Fi cut off back through the wood) and a loop round the outside of the uni, Ross kindly wound the pace up a bit for the final 3km.....
C • how? 2
Tuesday Sep 29, 2009 #
Intervals intervals 24:00 [4] 4.95 km (4:51 / km)
max:157 shoes: Brooks Adrenaline Aug 2009
FVO intervals and I was early.
Repeat - I was early!!
No Lard tonight so I persuaded everyone to change the session to 6 times 3 mins on the lochside path, with 1 min recovery. Tom and Dixie setting the pace plus Rosco once he arrived. Great to see Doug F making the first of what he promises will be a regular appearance at the Tuesday session!
Felt a bit tired tonight and running somewhere between 3:45-3:55 min/km, would have liked to be moving a little quicker.
Repeat - I was early!!
No Lard tonight so I persuaded everyone to change the session to 6 times 3 mins on the lochside path, with 1 min recovery. Tom and Dixie setting the pace plus Rosco once he arrived. Great to see Doug F making the first of what he promises will be a regular appearance at the Tuesday session!
Felt a bit tired tonight and running somewhere between 3:45-3:55 min/km, would have liked to be moving a little quicker.
Running warm up/down 1:08:43 [2] 10.75 km (6:24 / km)
max:131 shoes: Brooks Adrenaline Aug 2009
Initial lap round the loch solo, then another lap or so with the others, then drills, afterwards a lap warm down whilst Ross finished his set, then another lap with Ross and Tom.
Monday Sep 28, 2009 #
Pilates 30:00 [3]
Some of the exercises definitely rather more difficult after several months off.....
Circuits 30:00 [3]
Not sure if we all worked harder tonight than previous weeks - or was it just that the heating was on this week??
Sunday Sep 27, 2009 #
Running 2:42:26 [4] 34.88 km (4:39 / km) +200m 4:32 / km
ahr:138 max:148 shoes: Brooks Adrenaline Aug 2009
Resisting the chance to orienteer at Anagach, instead Rosco and I got dropped at Feshiebridge and ran to Grantown to meet the others.
A pretty scenic road to run up and not too much traffic, with a great loop on the very minor roads past Tulloch Moor to Nethy Bridge, plus Rosco made sure we kept a good pace up which I am sure was good for me! Felt okay most of the way, the last km or so ever-so-gradually-uphill into Grantown was tough though!
A marathon is only another 7.3km. Only. At perhaps a slightly quicker pace. Perhaps....
A pretty scenic road to run up and not too much traffic, with a great loop on the very minor roads past Tulloch Moor to Nethy Bridge, plus Rosco made sure we kept a good pace up which I am sure was good for me! Felt okay most of the way, the last km or so ever-so-gradually-uphill into Grantown was tough though!
A marathon is only another 7.3km. Only. At perhaps a slightly quicker pace. Perhaps....
Saturday Sep 26, 2009 #
Orienteering race 23:23 [5] 4.67 km (5:00 / km)
ahr:145 max:154 shoes: Brooks Ghost
Scottish Sprint Champs, 3.4km.
Great race at Lossiemouth, lots of alleyways in the urban and good variation with the quarry area.
Ran down the wrong alley at #7 (25/30secs), headed down the wrong path completely to #11 as we entered the quarry (45secs), poor route to #16 and then caught in gorse (30secs).
Well behind Rosco/Lard/Roger although only one of those managed to work emit properly, however despite my average run the other M40s were kind enough to let me win the mug for the M40 champion!
Great race at Lossiemouth, lots of alleyways in the urban and good variation with the quarry area.
Ran down the wrong alley at #7 (25/30secs), headed down the wrong path completely to #11 as we entered the quarry (45secs), poor route to #16 and then caught in gorse (30secs).
Well behind Rosco/Lard/Roger although only one of those managed to work emit properly, however despite my average run the other M40s were kind enough to let me win the mug for the M40 champion!
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Brooks Ghost
Jog beforehand trying to shake off birthday hangover, a few drills in the quarantine zone, then jog round the field with Brad afterwards.
Running 1:00:16 [3] 12.09 km (4:59 / km) +110m 4:46 / km
ahr:133 max:148 shoes: Brooks Adrenaline Aug 2009
Scenic evening run with Rosco up Glen Banchor / River Calder from Newtonmore, what a great place to go for a run.
Friday Sep 25, 2009 #
Running 23:56 [3] 4.77 km (5:01 / km)
shoes: Brooks Adrenaline Aug 2009
Just about fitted one in.
Thursday Sep 24, 2009 #
Running 1:52:52 [3] 22.8 km (4:57 / km) +400m 4:33 / km
ahr:132 max:145 shoes: Brooks Adrenaline Aug 2009
Feeling much better for a day off although by the time I had run up the hill from uni to Sheriffmuir Inn then I was feeling weary again! Pushed the pace a little from there back down to Kippenrait Glen and back to the uni, always easier to push the pace downhill!
Then tried and failed to locate Rosco and Fi doing intervals or warming down from them, ended up with 6km easy paced round the uni doing so, so at least I was well warmed down by the end!
Then tried and failed to locate Rosco and Fi doing intervals or warming down from them, ended up with 6km easy paced round the uni doing so, so at least I was well warmed down by the end!
Wednesday Sep 23, 2009 #
Note
(rest day)
Feeling pretty tired and run down, been fighting off a sore throat which is not getting any worse but not getting any better either. So decided to bring rest day forward from Friday, very welcome it was too.
Tuesday Sep 22, 2009 #
Intervals intervals 20:00 [4] 4.4 km (4:33 / km)
shoes: Brooks Adrenaline Aug 2009
Short of time but fitted in quick reps session, first one showed how I was feeling plus need to warm up better (the two may be related) but improved and got it done.
Used the same 1km plus (actually 1.03km) route in Hyde park from previous sessions, starting every 5 mins.
Times (ave HR;mins/km)
4:00 (137; 3:52)
3:50 (143; 3:43)
3:51 (148; 3:44)
3:46 (151; 3:40)
Used the same 1km plus (actually 1.03km) route in Hyde park from previous sessions, starting every 5 mins.
Times (ave HR;mins/km)
4:00 (137; 3:52)
3:50 (143; 3:43)
3:51 (148; 3:44)
3:46 (151; 3:40)
Running 22:34 [3] 4.05 km (5:34 / km)
shoes: Brooks Adrenaline Aug 2009
Warm up plus stretching etc (15 mins), straight back to hotel after.
Monday Sep 21, 2009 #
Running 53:05 [3] 10.05 km (5:17 / km)
ahr:121 shoes: Brooks Adrenaline Aug 2009
Easy jog through Hyde Park and all that to St James Park, round the lake and back via the other part of Hyde Park.
Needed an hour's kip before setting out, obviously still dozy as on return I found the card I had taken was my staff pass instead of my room key!
Needed an hour's kip before setting out, obviously still dozy as on return I found the card I had taken was my staff pass instead of my room key!
Sunday Sep 20, 2009 #
Running race 39:12 [5] 10.0 km (3:55 / km)
ahr:152 max:160 shoes: Brooks Ghost
Stirling 10km, 106th of 839 starters.
Hmmm. Would have liked to be 30 secs or so quicker and might at least have run under 39mins if I had paid a bit more attention to my watch in the second half....
Legs a bit tired (not entirely surprisingly) plus the general cavalry charge off the start meant I got swept along a bit despite making sure I was well down the field and consciously slowing down twice during the first km.
Went through the 3km marker in 11:07 although it was maybe 50m short of where it should be (so maybe really 11:15-11:20). A few people were going backwards rapidly after the first couple of km but mostly people had settled down to a slower pace around 4mins/km and I ended up settled just holding position in a line of runners, positions surprisingly static all through the middle kilometres.
Tried to push harder once we came back out of Riverside - ran the last kilometre or so at 3:46 min/km but had to put in a lot more effort to do so - only got pulse up above 155 for the first time here!
Good work by Rosco who also got dragged into some blitz start antics but hung on to run 33:47, by Hazel who ran 39:52 (phew!) to win the Lady Vets prize in the Grand Prix series and by MC who ran a 4 minute pb to put the rest of us to shame!
Hmmm. Would have liked to be 30 secs or so quicker and might at least have run under 39mins if I had paid a bit more attention to my watch in the second half....
Legs a bit tired (not entirely surprisingly) plus the general cavalry charge off the start meant I got swept along a bit despite making sure I was well down the field and consciously slowing down twice during the first km.
Went through the 3km marker in 11:07 although it was maybe 50m short of where it should be (so maybe really 11:15-11:20). A few people were going backwards rapidly after the first couple of km but mostly people had settled down to a slower pace around 4mins/km and I ended up settled just holding position in a line of runners, positions surprisingly static all through the middle kilometres.
Tried to push harder once we came back out of Riverside - ran the last kilometre or so at 3:46 min/km but had to put in a lot more effort to do so - only got pulse up above 155 for the first time here!
Good work by Rosco who also got dragged into some blitz start antics but hung on to run 33:47, by Hazel who ran 39:52 (phew!) to win the Lady Vets prize in the Grand Prix series and by MC who ran a 4 minute pb to put the rest of us to shame!
Running warm up/down 20:00 [3] 3.0 km (6:40 / km)
max:138 shoes: Brooks Ghost
Warm up over the first/last section with Rosco, then some drills just before start.
Running 1:15:03 [3] 13.15 km (5:42 / km) +250m 5:13 / km
ahr:131 max:148 shoes: Brooks Adrenaline Aug 2009
"let's get some more miles in after the 10km"
"let's run somewhere for lunch"
"how about we run back to Gargunnock so we can't be tempted to cut it short on the day"
Great idea. At the time of the idea.
Neither Ross nor I were feeling quite so up for the idea after the race but managed to stick to the plan and actually maintained a respectable pace most of the way, just a short slow section cutting through some fields/fences, then a longer slow section bashing through some forest and gorse near the end.
Then a very large lunch. Great idea.
"let's run somewhere for lunch"
"how about we run back to Gargunnock so we can't be tempted to cut it short on the day"
Great idea. At the time of the idea.
Neither Ross nor I were feeling quite so up for the idea after the race but managed to stick to the plan and actually maintained a respectable pace most of the way, just a short slow section cutting through some fields/fences, then a longer slow section bashing through some forest and gorse near the end.
Then a very large lunch. Great idea.
Saturday Sep 19, 2009 #
Event: STAG SOL + 11person weekend
Orienteering race 21:17 [5] 2.8 km (7:36 / km) +100m 6:27 / km
shoes: VJ Falcon
11 person relay, sneaked into the first team on an Orange leg.......couldn't even be trusted with that as I spent a while wondering why it was taking me so long to get to #6 and realised the answer when I got there - I had forgotten to go to #5 !! Over three mins lost, very embarrassing!
Luckily my blushes were salvaged by others with rather more efficient runs including a great run by Jamie on the anchor leg to hold off EUOC by a comfortable three seconds. Phew....
Luckily my blushes were salvaged by others with rather more efficient runs including a great run by Jamie on the anchor leg to hold off EUOC by a comfortable three seconds. Phew....
Orienteering 36:20 [3] 4.1 km (8:52 / km) +205m 7:05 / km
shoes: VJ Falcon
Non-comp run round the green course for our team in the 8-person relay, ran round nice and easy enjoying the course and area, found all the controls in the right order too.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Falcon
Friday Sep 18, 2009 #
Running 42:17 [2] 7.2 km (5:52 / km) +175m 5:14 / km
ahr:121 max:137 shoes: Brooks Adrenaline Aug 2009
Gentle recovery jog round Leckie. Even more gentle than planned as the darkness crept up on me which made the uneven paths a little tricky.....
Thursday Sep 17, 2009 #
Running 1:45:20 [3] 21.0 km (5:01 / km) +350m 4:38 / km
shoes: Brooks Adrenaline Aug 2009
Post work run direct from office, out through Cambusbarron quarry, on past Sauchie Crags to far end of North Third reservoir, then back the same way but staying on the road all the way to Cambusbarron rather than cutting through the quarry.
A lot more hilly than I remembered! Not surprisingly felt a bit tired at the start but got into it and going okay later on. Looking forward to a couple of easier days now...
A lot more hilly than I remembered! Not surprisingly felt a bit tired at the start but got into it and going okay later on. Looking forward to a couple of easier days now...
Wednesday Sep 16, 2009 #
Intervals tempo 45:50 [4] 11.0 km (4:10 / km)
max:155 shoes: Brooks Adrenaline Aug 2009
Work team day plus dinner meant no FVO run - however found time between the two things to get out from Craigforth along the Carse road.
Feeling pretty okay despite short reps yesterday so brought long reps session forward a day.
Did 3 x 3km with 1km steady in between, looking to run the 3kms each a bit quicker than goal marathon pace. Pleased with consistency as they were 12:04, 12:05, 12:06, with the intermediate kms in 4:48 and 4:47.
Also, heart rate average for final 3km was 152 with previous one at 151 so not having to work much harder on final one to maintain the pace which is encouraging.
Feeling pretty okay despite short reps yesterday so brought long reps session forward a day.
Did 3 x 3km with 1km steady in between, looking to run the 3kms each a bit quicker than goal marathon pace. Pleased with consistency as they were 12:04, 12:05, 12:06, with the intermediate kms in 4:48 and 4:47.
Also, heart rate average for final 3km was 152 with previous one at 151 so not having to work much harder on final one to maintain the pace which is encouraging.
C • HR 3
Running warm up/down 23:05 [3] 4.49 km (5:08 / km)
shoes: Brooks Adrenaline Aug 2009
Warm up for 10mins, warm down for the 1km recovery then on back to Craigforth.
Tuesday Sep 15, 2009 #
Intervals intervals 26:00 [5] 4.5 km (5:47 / km)
max:156 shoes: Brooks Adrenaline Aug 2009
FVO intervals on the pitches at the Uni, speedy group tonight!
2 sets of 7 times 45sec with 60sec recovery.
Felt like I was going okay despite being at the back of the group, not quite flat out and pretty consistent on distance, all between 237m and 250m according to Mr Garmin.
2 sets of 7 times 45sec with 60sec recovery.
Felt like I was going okay despite being at the back of the group, not quite flat out and pretty consistent on distance, all between 237m and 250m according to Mr Garmin.
Running warm up/down 48:00 [2] 8.0 km (6:00 / km)
shoes: Brooks Adrenaline Aug 2009
Warm up and drills then gentle jog after, plus slightly speedier extra lap of campus with Rosco to finish.
Monday Sep 14, 2009 #
Pilates 30:00 [2]
weight:79kg
FVO session - it's back!
Circuits 30:00 [2]
FVO circuits - nice and easy introduction with 20s per exercise. Felt easier than I had been expecting as luckily Pilates had loosened me up a bit. A bit.
Sunday Sep 13, 2009 #
Running 2:42:45 [3] 32.52 km (5:00 / km) +380m 4:44 / km
ahr:132 max:145 shoes: Brooks Adrenaline Aug 2009
Long run on way home from Sheffield, parked on the A57 at Ladybower and headed north up the east side of Ladybower then Derwent then Howden Reservoirs, all the way round Howden and Derwent, through Fairholmes back to the east side, back northwards again to about a mile past Howden Dam (extra out and back section to get the distance up over 20 miles), then turned round and all the way back down the east side to the car.
Cruising along quite happily but tiring a bit by the end. Could have down without getting straight into the car for a four hour drive home afterwards!
Cruising along quite happily but tiring a bit by the end. Could have down without getting straight into the car for a four hour drive home afterwards!
Saturday Sep 12, 2009 #
Orienteering race 1:04:49 [5] 13.82 km (4:41 / km)
ahr:149 max:160 shoes: Brooks Adrenaline Aug 2009
London City Race, a brilliant race. 8.4km straight line distance but 13.82km through a mixture of need to run round plus my own incompetence.
Ran Men Open not M40+ for the extra distance (all ten mins or so of it), finished 14th so a big improvement on last year's desperate performance. But still far from perfect with probably getting on for 5 mins lost in total. Winner (Ed Catmur) did 56mins but lost time himself.
Started quickly and was actually leading at #3 and #4 and still in top 3 at #8 after 14 mins running, even having missed best route to #7 coming out of Middle Temple and losing 25secs or so. Tried to run up a dead end at #11 (well not a dead end, an underpass under the viaduct with my control) and lost another 30secs, then very scrappy and hesitant through the Barbican section though (which seemed trickier than last year - and last year it was the section I did best).
Got the first one in the Barbican well but then took a while to sort the levels out to get on the right route to #14, couldn't count the multiple pillars correctly at #15, went round an extra block en route to #16, didn't see the best route to #17 then dithered, and on exit I did find the route but (in full view of Brooner's video camera) ran straight past the flag and had to come back up the steps. Probably 60-90 secs lost through here.
Could tell I had lost a bit of rhythm and intensity through there and so tried to pick pace up again on exit......so read that #19 was 'bottom of steps' but didn't read map to see that the only route there was via the top level! Ran round the roundabout for a while until I worked out how to get anywhere near the flag (-1min) and then tried a different route out which was a dead end and confused me totally(-30secs).
Took it steady for a couple of controls after that then tried to pick it up again, all was well except didn't spot that #27 was protected by an uncrossable wall and had to go round at the last moment (-20secs).
All good fun and felt like I had run hard (could still feel Thursday's session in my legs however). Just a shame that when the orienteering got tricky I couldn't navigate as quickly as I could run - maybe a little bit of planning ahead would have helped....
Ran Men Open not M40+ for the extra distance (all ten mins or so of it), finished 14th so a big improvement on last year's desperate performance. But still far from perfect with probably getting on for 5 mins lost in total. Winner (Ed Catmur) did 56mins but lost time himself.
Started quickly and was actually leading at #3 and #4 and still in top 3 at #8 after 14 mins running, even having missed best route to #7 coming out of Middle Temple and losing 25secs or so. Tried to run up a dead end at #11 (well not a dead end, an underpass under the viaduct with my control) and lost another 30secs, then very scrappy and hesitant through the Barbican section though (which seemed trickier than last year - and last year it was the section I did best).
Got the first one in the Barbican well but then took a while to sort the levels out to get on the right route to #14, couldn't count the multiple pillars correctly at #15, went round an extra block en route to #16, didn't see the best route to #17 then dithered, and on exit I did find the route but (in full view of Brooner's video camera) ran straight past the flag and had to come back up the steps. Probably 60-90 secs lost through here.
Could tell I had lost a bit of rhythm and intensity through there and so tried to pick pace up again on exit......so read that #19 was 'bottom of steps' but didn't read map to see that the only route there was via the top level! Ran round the roundabout for a while until I worked out how to get anywhere near the flag (-1min) and then tried a different route out which was a dead end and confused me totally(-30secs).
Took it steady for a couple of controls after that then tried to pick it up again, all was well except didn't spot that #27 was protected by an uncrossable wall and had to go round at the last moment (-20secs).
All good fun and felt like I had run hard (could still feel Thursday's session in my legs however). Just a shame that when the orienteering got tricky I couldn't navigate as quickly as I could run - maybe a little bit of planning ahead would have helped....
Running warm up/down 20:00 [2] 3.5 km (5:43 / km)
shoes: Brooks Adrenaline Aug 2009
Found my way into a no traffic zone to warm up, seemed ideal until a security guard appeared and threw me out.
Thursday Sep 10, 2009 #
Running 10:00 [3] 2.04 km (4:54 / km)
ahr:121 max:134 shoes: Brooks Adrenaline Aug 2009
Headed out along the Carse straight after work, back on nice smooth tarmac after all that nasty boggy uneven tussocky stuff yesterday!!
Ran 2km to warm up and then pressed the split button.......
Ran 2km to warm up and then pressed the split button.......
Running tempo 41:31 [4] 10.01 km (4:09 / km)
ahr:150 max:153 shoes: Brooks Adrenaline Aug 2009
....for 10km just under marathon pace....5km out in 20:46 and the return 5km in 20:45.
Consistent times but pace actually a bit variable and having to concentrate quite hard to keep the right rhythm at the end.
Quads tightened up a little but maybe to be expected after 19miles on Sun and hill reps yesterday, actually pleasantly surprised it wasn't more of a struggle tonight.
Consistent times but pace actually a bit variable and having to concentrate quite hard to keep the right rhythm at the end.
Quads tightened up a little but maybe to be expected after 19miles on Sun and hill reps yesterday, actually pleasantly surprised it wasn't more of a struggle tonight.
Running 9:56 [3] 1.95 km (5:06 / km)
ahr:137 max:141 shoes: Brooks Adrenaline Aug 2009
Back to the car, didn't really think about it but could probably have done with adding another 10mins or so on for a longer warm down. Bit short on mileage this week too so perhaps next session like this needs longer before and after.....or longer at marathon pace.......
Wednesday Sep 9, 2009 #
Intervals intervals 24:00 [4] 2.51 km (9:34 / km) +305m 5:57 / km
max:151 shoes: new Inov8 Roclite
Went to the FVO evening event at Dollar but ran up Kings Seat rather than doing the course.
Did 8 x 2mins on with 1 min recovery up from the fence crossing at half way up - never felt like I was going very strongly but tried at least to keep good cadence. Also got to the top in time for the final rep to be on the plateau rather than uphill. Which was nice.
Did 8 x 2mins on with 1 min recovery up from the fence crossing at half way up - never felt like I was going very strongly but tried at least to keep good cadence. Also got to the top in time for the final rep to be on the plateau rather than uphill. Which was nice.
Running 38:00 [3] 5.29 km (7:11 / km) +210m 6:00 / km
ahr:120 max:141 shoes: new Inov8 Roclite
Up to the fence crossing at half way (Bank Hill) and then back down from the summit. Very cautious descending the ever-so-slightly-rocky bit.....already nervous about getting any injury and feeling unused to rough terrain....
Hoping the descent good for quad strength!
Hoping the descent good for quad strength!
Tuesday Sep 8, 2009 #
Note
(rest day)
Rest day before next training block (although travel makes tomorrow tricky too so maybe next block starts Thur).
54 days to go so basically 6 weeks of training plus taper remaining. Not really very sure where I am at but also not sure I would like the answer so maybe it is just as well!
Next three/four weeks needs to work on speed and cadence via reps and tempo runs. And to include some core work and plyometrics. Whilst still doing long runs and keeping mileage up. And perhaps some extra quad strengthening exercises. Without my body getting any more broken....
Luckily Coach Inman is restarting FVO pilates and intervals just in time to help me out with some of the discipline needed, nice one!
54 days to go so basically 6 weeks of training plus taper remaining. Not really very sure where I am at but also not sure I would like the answer so maybe it is just as well!
Next three/four weeks needs to work on speed and cadence via reps and tempo runs. And to include some core work and plyometrics. Whilst still doing long runs and keeping mileage up. And perhaps some extra quad strengthening exercises. Without my body getting any more broken....
Luckily Coach Inman is restarting FVO pilates and intervals just in time to help me out with some of the discipline needed, nice one!
Monday Sep 7, 2009 #
Running 39:56 [3] 7.12 km (5:37 / km) +150m 5:04 / km
ahr:125 max:139 shoes: Brooks Adrenaline Aug 2009
Round Leckie in reverse, pretty gentle stuff. Rest day tomorrow :-)
Almost got diverted for too long before going out by watching Sunday's Edinburgh Rat Race programme that was on Channel 4, a few mentions of the FVO team whenever the leaderboard was shown but didn't spot them on the coverage - did anyone?
Almost got diverted for too long before going out by watching Sunday's Edinburgh Rat Race programme that was on Channel 4, a few mentions of the FVO team whenever the leaderboard was shown but didn't spot them on the coverage - did anyone?
Sunday Sep 6, 2009 #
Event: Great Scottish Run
Running 2:39:31 [3] 30.25 km (5:16 / km) +400m 4:57 / km
ahr:125 max:137 shoes: Brooks Adrenaline Aug 2009
Feeling tired after past week but a long one was needed so got out there eventually. Started from the uni with a lap of the loch then through BoA to run a loop round Carse of Lecropt, where the road was closed to cars at the end because of flooding - I could splash through but every stride for the next hour thereafter had an accompanying squeak/squelch....
From there up through Kippenrait to Sheriffmuir, quick out and back loop towards Blackford to get the distance up, then back down to the uni.
Cardiovascular all felt fine but not sure I could have got my legs moving quickly enough to get pulse much higher. A tough end to a tough week, a couple of easy days beckon....
From there up through Kippenrait to Sheriffmuir, quick out and back loop towards Blackford to get the distance up, then back down to the uni.
Cardiovascular all felt fine but not sure I could have got my legs moving quickly enough to get pulse much higher. A tough end to a tough week, a couple of easy days beckon....
Saturday Sep 5, 2009 #
Running 39:20 [2] 7.11 km (5:32 / km) +50m 5:21 / km
ahr:120 max:129 shoes: Brooks Adrenaline Aug 2009
Quick loosener when got home after day of travelling.
Friday Sep 4, 2009 #
Mountain biking 1:55:00 [1] 19.51 km (5:54 / km)
ahr:77 max:122
We hired bikes from Lac de Guerledan and had a pleasant amble round one of the marked routes. Good enjoyable descent down to the lakeshore at one point. Followed swiftly by realisation that I should have read the map and therefore subsequent slightly less enjoyable reascent of same road.
Running 1:33:07 [3] 18.7 km (4:59 / km) +250m 4:40 / km
shoes: Brooks Adrenaline Aug 2009
It should all have been so simple. Get dropped at Gouarec, run along the old railway to Rostrenen, back to the gite up the road. What could possibly go wrong.....
....apart from route closed after 5 mins, new road being built, no map, that sort of thing. Ended up with a lengthy uphill into the wind stint on the verge of the main road, not quite the pleasant route I had intended. Then some hacking through farm fields and 'could this be it' type tracks. Eventually back on the railway 55 mins or so after I had lost it.
Starting to feel a bit weary but was unexpectedly met by MC who had come back out in the car to look for me, kindly saved me the last mile and meant we got to dinner not tooo late....
....apart from route closed after 5 mins, new road being built, no map, that sort of thing. Ended up with a lengthy uphill into the wind stint on the verge of the main road, not quite the pleasant route I had intended. Then some hacking through farm fields and 'could this be it' type tracks. Eventually back on the railway 55 mins or so after I had lost it.
Starting to feel a bit weary but was unexpectedly met by MC who had come back out in the car to look for me, kindly saved me the last mile and meant we got to dinner not tooo late....
Thursday Sep 3, 2009 #
Note
(rest day)
Drove quite a way to see the amazing megalithic site at Carnac with over 3000 standing stones. Very strange.
http://en.wikipedia.org/wiki/Carnac_stones
http://en.wikipedia.org/wiki/Carnac_stones
Wednesday Sep 2, 2009 #
Running 1:36:02 [4] 21.1 km (4:33 / km) +80m 4:28 / km
ahr:149 max:155 shoes: Brooks Adrenaline Aug 2009
Morning run along Nantes/Brest canal with David the gite owner. I had already worked out that he may be 59 but he could still run quicker than me (2hr 50 marathon) and that he did not usually get to run with anyone.
So predictably my 'let's start steady' meant we started off not far from my planned marathon pace....calmed it down a bit in the second half and did a little extra loop at the end to make it up to half marathon distance.
Good enjoyable session and a good chat, turns out he was an international race walker in the early 80s but gave it up, took up running when he moved to Brittany and is a force on the local vets scene - and he is on the comeback trail after injury just in time for his move to 60+ next year!
So predictably my 'let's start steady' meant we started off not far from my planned marathon pace....calmed it down a bit in the second half and did a little extra loop at the end to make it up to half marathon distance.
Good enjoyable session and a good chat, turns out he was an international race walker in the early 80s but gave it up, took up running when he moved to Brittany and is a force on the local vets scene - and he is on the comeback trail after injury just in time for his move to 60+ next year!
Tuesday Sep 1, 2009 #
Running 1:13:38 [3] 15.62 km (4:43 / km) +80m 4:36 / km
ahr:134 max:144 shoes: Brooks Adrenaline Aug 2009
Run along the old railway line west from Rostrenen, retraced steps a bit and then back to the gite in time for dinner and then "The Reader" at the cinema. In English with French subtitles. Which made things a little easier than they would have been otherwise. Pretty bleak film though so easy is maybe not the word.