Training Log Archive: WhitesheepIn the 28 days ending Feb 28, 2010:
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Sunday Feb 28, 2010 #
Orienteering race 1:26:22 [4] **** 13.3 km (6:30 / km) +240m 5:57 / km
shoes: Asics 2140 (ii)
No excuses this time, just shoddy orienteering. Didn't just make mistakes at #1 and #6, I got properly, standing still lost. On #1, there was no reason not to hit the control having got to 200m away on a good ap, and on #6 I ignored 2-3 clues that I'd drifted quite a way off line.
Ran from #11 or so with Jonny Crickmore, judging by the standards of the early controls this probably gave me a fair old boost. Still a couple of errors, though it's hard to go round totally clean as the thickets are bordering on unmappable.
Felt good stamina-wise, but didn't really have a top gear.
Finished 8th. Won by Ben Stevens in 77 mins.
Terrain running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Jalas Jukkola
Friday Feb 26, 2010 #
Off-road running 46:06 [2] 9.0 km (5:07 / km)
shoes: Asics Trabuco
Thursday Feb 25, 2010 #
Cycling (road) 45:29 [2] 16.0 km (21.1 kph)
Brakes have made the transition from noisy and a bit ineffective to downright dangerous - they only stop the bike with the aid of an uphill slope!
Cycling (road) 57:00 [1] 14.0 km (14.7 kph)
Or rather NHFW. The less said about this the better.
Wednesday Feb 24, 2010 #
Cycling (road) 52:00 [1] 16.1 km (18.6 kph)
Cycling (road) 45:00 [2] 16.1 km (21.5 kph)
Monday Feb 22, 2010 #
Note
(injured) (rest day)
Also have just noticed my mins/k on the tough, hilly classic, carrying an injury and with broken compass, is quicker than the middle race the day before! That is ridiculous.
Sunday Feb 21, 2010 #
Orienteering race 1:59:08 [5] **** 16.8 km (7:05 / km) +650m 5:57 / km
(injured) shoes: Jalas Jukkola
The Gods didn't want me to do well in this one...
Found the running pretty tough owing to the heavily bruised & swollen thigh from yesterday. However, managed to set off at a decent pace and was feeling good at #4 having caught Jon Marsden. But on the way to #5,6,7 I kept being taken off line by my compass before correcting based on the features. Totally confused and losing time on every leg, I checked at the road crossing and the thing was 90 degrees out! Stupidly kept trying to push on through the loop 9-18, and predictably kept getting caught out. When the Crane-Mercer express caned past up the hill to #18 I thought about just jacking it in.
But instead I put my compass away, and without that distraction and with a bit of conservative navigation, finished it off without any more drama. Still lost time - plenty of the controls needed compass to be done quickly - but more like 10-20 seconds per control rather than 1-2 minute mistakes as before. Mistake at #21, all of my own doing, was daft, as I knew already the straight route wouldn't be best (got it right the other way round to #4).
Quite pleased to come out with a vaguely respectable time, but mainly disappointed as the splits to #4 suggested I could have given john a run for his money today.
Craney won in 88-89 mins, which seems impressively quick given the tough terrain/snow.
* Got back and found the magnet had detached from the needle. That's never happened before and I hope it never does again.
Terrain running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Jalas Jukkola
Saturday Feb 20, 2010 #
Orienteering race 46:06 [4] *** 6.4 km (7:12 / km) +160m 6:24 / km
(injured) shoes: Jalas Jukkola
Not much to be pleased about here. Started really badly with a big mistake to #1 where I just charged in amongst the ditches. Then had a decent few controls and met up with Tim, but we then just traded mistakes rather than pushing the pace. Mine to #9 was the worst, dragging tim away from right next to the control to another one 100m away. Sorry!
Came off the path too early to #15 and so Tim got ahead, but I had gone back past him by #18. Then on the way to #19 took a bad knock to the thigh from a sturdy branch, which had me stumbling around aimlessly. Luckily Tim caught me up and I hung on to him to get to the finish, but in some pain.
Craney won in 35-36 or so.
Terrain running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Jalas Jukkola
Friday Feb 19, 2010 #
Road running 25:00 [1] 4.0 km (6:15 / km)
shoes: Asics 2140 (ii)
Thursday Feb 18, 2010 #
Off-road running 44:29 [2] 8.7 km (5:07 / km)
shoes: Asics Trabuco
Dehydrated - this should be obvious but if running evening then next morning, I need to drink plenty in between.
Wednesday Feb 17, 2010 #
Road running 42:00 [3] 10.0 km (4:12 / km)
shoes: Asics 2140 (ii)
Tuesday Feb 16, 2010 #
Cycling (road) 44:51 [2] 16.0 km (21.4 kph)
Cycling (road) 1:10:00 [1] 20.0 km (17.1 kph)
Absolutely foul evening and to make matters worse I had to put on my cold and wet clothes from the morning ride in and got stuck facing the wrong way down a one way street on the way to pick up em over in the city. Whinge whinge whinge etc.
Monday Feb 15, 2010 #
Road running tempo 17:14 [4] 4.4 km (3:55 / km) +100m 3:31 / km
shoes: Asics 2140 (ii)
Road running 18:26 [3] 4.0 km (4:37 / km)
shoes: Asics 2140 (ii)
Sunday Feb 14, 2010 #
X-training warm up/down (gym) 20:00 [1]
S&C 1:00:00
Stepped up the intensity on core strength exercises, now doing:
3x80s planks
2x(8/8/8) leg lifts/leg rolls/leg lifts on the fitball
3x8 side plank arm lifts
3x60s supermans
3x10 4-point leg lifts
Good how the extra time on the first 2 fed through into more difficulty on the other 3. Felt like this gave me a proper workout again.
X-training (gym) 30:00
Thursday Feb 11, 2010 #
Cycling (road) 57:29 [1] 16.3 km (17.0 kph)
Started off late due to puncture (still rubbish at changing tyres...) then traffic was awful. Em's first ride in the big bad city!
Cycling (road) 40:28 [3] 16.0 km (23.7 kph)
Felt quite energetic.
Wednesday Feb 10, 2010 #
Off-road running hills 46:55 9.2 km (5:06 / km)
shoes: Asics Trabuco
950m steady (4:05, 3:55)
6x maximal hill sprints (around 50m/20s) with jog down recovery
5 mins recovery jog
Only 4 mins of proper effort but it felt very hard. Hills are short enough that all 12 reps can be flat out. Think I will make it 3 sets in future, didn't want to push my luck today having not been 100%.
Tuesday Feb 9, 2010 #
Road running 1:12:57 [3] 16.2 km (4:30 / km)
shoes: Asics 2140 (ii)
Still feeling a bit lethargic, but tried to push on a bit today.
Monday Feb 8, 2010 #
Cycling (road) 48:48 [2] 16.0 km (19.7 kph)
Cycling (road) 45:00 [3] 16.0 km (21.3 kph)
Sunday Feb 7, 2010 #
X-training warm up/down (gym) 5:00 [1]
X-training (gym) 50:00
S&C 55:00 [3]
Wednesday Feb 3, 2010 #
Road running 1:06:29 13.5 km (4:55 / km)
(sick) shoes: Asics 2140 (ii)
Apparently the quick guys were off at some 30 second static bike race, the big woofters, so I joined the next group down. Pretty relaxed pace though I did push it along for the last couple of hills.
Actually q glad in the end as coming down with a small cold and would probably have struggled with a fast pace.
Tuesday Feb 2, 2010 #
Road running 1:11:28 [3] 15.8 km (4:31 / km)
ahr:161 (sick) shoes: Asics 2140 (ii)
Not feeling good.