Training Log Archive: Jon XIn the 7 days ending Feb 7, 2016:
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Sunday Feb 7, 2016 #
8 AM
Running 2:40:51 32.24 km (4:59 / km) +336m 4:45 / km
ahr:130 max:147 shoes: Brooks Ghost 8 Jan2016
More of Ashdown Forest and The Weald in the sunshine :)
Down through Five Hundred Acre wood and Withyham to the "Forest Way Country Park" which is the disused railway running from East Grinstead to Groombridge. It was a victim of Beeching's Axe, you would think he might have saved it as it was the line he used himself to commute from his home in Forest Row to London!
These days it is a hard but not tarmac track, quite a few puddles but v busy with runners, walkers and bikers, good to see.
My run was 8k cruise there (big net downhill), 8k out as far as Forest Row, 8k back, and then a final 8k climbing all the way back to Crowborough, trying to tell myself it was good training for the hills around the 20mile mark in Boston....
Picked up the pace a bit every 4k on the Forest Way, just about managed to struggle back up the hill fast enough to keep the whole run under 5min/km.
Easy day tomorrow methinks...
Down through Five Hundred Acre wood and Withyham to the "Forest Way Country Park" which is the disused railway running from East Grinstead to Groombridge. It was a victim of Beeching's Axe, you would think he might have saved it as it was the line he used himself to commute from his home in Forest Row to London!
These days it is a hard but not tarmac track, quite a few puddles but v busy with runners, walkers and bikers, good to see.
My run was 8k cruise there (big net downhill), 8k out as far as Forest Row, 8k back, and then a final 8k climbing all the way back to Crowborough, trying to tell myself it was good training for the hills around the 20mile mark in Boston....
Picked up the pace a bit every 4k on the Forest Way, just about managed to struggle back up the hill fast enough to keep the whole run under 5min/km.
Easy day tomorrow methinks...
Saturday Feb 6, 2016 #
10 AM
Running 1:11:37 13.7 km (5:14 / km) +154m 4:57 / km
ahr:128 max:141 shoes: Inov8 Xtalon 2015
Crowborough to Tunbridge Wells Common, a pleasant jaunt through the Garden of England on quiet lanes, through open coppiced woodland, across rolling farmed downland and past the rock pillars of Harrisons Rocks and High Rocks. Lovely :)
Orienteering 42:01 6.41 km (6:33 / km) +104m 6:04 / km
ahr:132 max:147 shoes: Inov8 Xtalon 2015
Ten mins pause to register, meet the others, get through the start system, and then a tootle round Blue at the convenient Saxons event on the Common.
Map not the best plus took me a while to shake off the Polmaise-style abysmal orienteering of Wednesday, but largely remembered how the sport works by the later part of the course.....
Map not the best plus took me a while to shake off the Polmaise-style abysmal orienteering of Wednesday, but largely remembered how the sport works by the later part of the course.....
Running 3:09 0.56 km (5:36 / km)
ahr:111 max:117
Jog down the hill to the car and kit and ready for a well earned lunch :)
Friday Feb 5, 2016 #
Note
(rest day)
Travel after work = planned rest day.
Thursday Feb 4, 2016 #
7 PM
Running 1:16:54 16.03 km (4:48 / km) +35m 4:45 / km
ahr:134 max:157 shoes: Brooks Ghost 8 Jan2016
Progression run work-Raploch-Cornton-BofA-Cambuskenneth-Riverside-Raploch-work.
Not too much looking at the watch for pace but trying to gradually increase effort and do 3k-3k-3k-3k-2k-2k with each chunk faster than the last except final 2k as warmdown.
Worked pretty well on pace and on effort measured by HR, except got confused and picked pace up again at 11k not 12k so did 3km not 2km harder as final segment. Final 2k of that felt like I worked harder and HR says I did, pace not helped by the weaving through the subways plus headwind along the river. And perhaps also that I was struggling a little by the end....
Not too much looking at the watch for pace but trying to gradually increase effort and do 3k-3k-3k-3k-2k-2k with each chunk faster than the last except final 2k as warmdown.
Worked pretty well on pace and on effort measured by HR, except got confused and picked pace up again at 11k not 12k so did 3km not 2km harder as final segment. Final 2k of that felt like I worked harder and HR says I did, pace not helped by the weaving through the subways plus headwind along the river. And perhaps also that I was struggling a little by the end....
Wednesday Feb 3, 2016 #
Event: FVO Night Polmaise
6 PM
Orienteering 1:24:47 7.66 km (11:04 / km) +194m 9:49 / km
ahr:112 max:149 shoes: VJ Falcon Aug 2015
FVO night race, Polmaise.
aka The Hilarious Night of the Rhodedendrons.
Never before have so many tried for so long to find a mapped "path" through dark green, only to discover later that in fact it was a form line.....
aka The Hilarious Night of the Rhodedendrons.
Never before have so many tried for so long to find a mapped "path" through dark green, only to discover later that in fact it was a form line.....
C • haha 3
Running 19:13 2.19 km (8:46 / km) +101m 7:08 / km
ahr:110 max:129 shoes: VJ Falcon Aug 2015
Control collection. Not so tricky the second time!
Tuesday Feb 2, 2016 #
6 PM
Running 1:18:32 12.91 km (6:05 / km) +437m 5:12 / km
ahr:119 max:153 shoes: Brooks Ghost 8 Jan2016
Bad traffic so missed Ochils session. Jogged out to the flat bit of Blairforkie Drive (where it was sleeting) to do a solo session of 8x"2mins" up Ferniebank Brae into Glen Road, with jog down recovery.
Eased into it but tried to do each one faster than the previous one. Just managed it....
2:19, 2:16, 2:14, 2:12, 2:11, 2:10.3, 2:10.2, 2:04
Finished off with 8x20s and 20s recovery, and back to the uni.
Eased into it but tried to do each one faster than the previous one. Just managed it....
2:19, 2:16, 2:14, 2:12, 2:11, 2:10.3, 2:10.2, 2:04
Finished off with 8x20s and 20s recovery, and back to the uni.
Monday Feb 1, 2016 #
6 PM
Pilates 10:00 [1]
weight:78.8kg
New scales. They weigh heavy apparently...
Circuits 30:00 [2]
The plan I wrote in December had me omitting the post-circuits jog this week as I was expecting to be weary post-CLS.
With Storm Henry blowing a chilly 60+ mph wind, I was happy to stick to the plan :)
With Storm Henry blowing a chilly 60+ mph wind, I was happy to stick to the plan :)