Training Log Archive: Jon XIn the 7 days ending Nov 28, 2010:
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Sunday Nov 28, 2010 #
12 PM
Running warm up/down 25:30 [3] 3.52 km (7:15 / km) +40m 6:51 / km
shoes: 2010 Inov8 Roclite
Run down the beach and onto the dunes at a likely point and relocation somewhere on the map, run back from the finish afterwards.
Orienteering 43:35 [3] 5.34 km (8:10 / km) +100m 7:28 / km
shoes: 2010 Inov8 Roclite
Loop round Formby Dunes, saw Bradski and/or Pat at a few of them. Another glorious day and a fantastic place to run, not sure how useful as o-training though other than to remind me that I should look at the map far more frequently than I do.....
Saturday Nov 27, 2010 #
1 PM
Running 31:11 [3] 6.34 km (4:55 / km)
shoes: 2010 Inov8 Roclite
Went to see the Anthony Gormley "Another Place" exhibition on the beach near Crosby (about a hundred statues all staring out to see, spread over a space about 3km by 1km). Freezing cold but beautifully clear day (no snow here!) and well worth a visit.
Finished off with a quick run along the beach, was loving it and could have run for hours but we had to get back at 4pm to attend Mike and Jun's wedding. Except after lunch we discovered we were actually supposed to be back for pre-wedding drinks at 3pm......
Finished off with a quick run along the beach, was loving it and could have run for hours but we had to get back at 4pm to attend Mike and Jun's wedding. Except after lunch we discovered we were actually supposed to be back for pre-wedding drinks at 3pm......
Friday Nov 26, 2010 #
Note
(rest day)
Only opportunity would have been before work. Which was never really going to happen.
Thursday Nov 25, 2010 #
6 PM
Running 1:37:30 [3] 14.0 km (6:58 / km) +490m 5:56 / km
ahr:126 max:149 shoes: 2010 Inov8 Roclite
Another cold clear night and another hilly terrain/trail run, this time with Dixie and Jase. Turned out to be quite a long one (route not my choice/fault this time!). Stopped watch for 9/10mins early on so missed a bit on gps track.
Parked at Cambusbarron quarry, headed west to check out Murray's Wood (now mature and runnable but will be bracken-fest in summer), over Castlehill towards Sauchie Crags, then round the reservoir anticlockwise, up to the trig on Lewis Hill, back on undulating track along the top of the crags through Middle Third Wood, then back to the ford and back through the quarry to the cars. Very enjoyable, a good run!
Parked at Cambusbarron quarry, headed west to check out Murray's Wood (now mature and runnable but will be bracken-fest in summer), over Castlehill towards Sauchie Crags, then round the reservoir anticlockwise, up to the trig on Lewis Hill, back on undulating track along the top of the crags through Middle Third Wood, then back to the ford and back through the quarry to the cars. Very enjoyable, a good run!
Wednesday Nov 24, 2010 #
6 PM
Running 1:13:53 10.56 km (7:00 / km) +542m 5:34 / km
shoes: 2010 Inov8 Roclite
FVO run from the uni with Jase, Forest and Tom - round the back of Dumyat and up the steep climb from Menstrie Glen. Forgot my lycras so had to take a leaf out of RogerG's book and run in my waterproofs!
A tough old climb but managed to keep running after a fashion - lovely frosty night to be out on the hill as well.
A tough old climb but managed to keep running after a fashion - lovely frosty night to be out on the hill as well.
Tuesday Nov 23, 2010 #
6 PM
Intervals 26:00 4.76 km (5:28 / km)
max:157 shoes: Brooks Ghost
At 6.05 I was still at work having persuaded myself it would be stupid to do intervals as I had felt rubbish all day. But the cold clear evening on the walk to the car perked me up no end and so by 6.30pm I was down at the pitches by the track - had missed the first part of the session which was probably a good thing as I think the full session might have been a bit much for me.
Eased into it and fairly full out effort on the final sprints although heart rate max only 157...
2 x 3:00 with 90s (3:50/km and 3:39/km, max HR 151)
4 x 1:30 with 90s (3:24/km to 3:29/km, max HR 154)
4 x 0:30 with 45s (2:55/km to 3:11km, max HR 157)
Enjoyed it and felt better for it :)
Eased into it and fairly full out effort on the final sprints although heart rate max only 157...
2 x 3:00 with 90s (3:50/km and 3:39/km, max HR 151)
4 x 1:30 with 90s (3:24/km to 3:29/km, max HR 154)
4 x 0:30 with 45s (2:55/km to 3:11km, max HR 157)
Enjoyed it and felt better for it :)
Running warm up/down 27:34 [3] 3.97 km (6:57 / km)
ahr:120 shoes: Brooks Ghost
Monday Nov 22, 2010 #
6 PM
Pilates 5:00 [3]
weight:78.5kg
Arrived just in time for the end of Pilates - just in time to start by holding the plank position for 2.5mins in fact. Obviously my back felt much better for that......
Circuits 40:00 [3]
Big crowd tonight, everyone working pretty hard.
7 PM
Running 22:29 [3] 3.66 km (6:09 / km) +78m 5:33 / km
ahr:114 max:131 shoes: Brooks Ghost
Golf course with Dixie.