Training Log Archive: WhitesheepIn the 30 days ending Jun 30, 2013:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
Orienteering (night) race 1:02:55 [5] 8.6 km (7:19 / km) +165m 6:41 / km
shoes: Icebug
Good outcome coming in just in touch with the lead pack, and the rest of the team took us to a pleasing 3rd place.
A few poor controls to start with. Lost the front of he race stuck in unmapped head high bracken going straight to #1. Then several frustrating controls seeing the leaders leaving controls ahead, but somehow I was leading my gaffle at #5. Not the best route to #6 and lost a bit more time as it was bingo. From then on I got my act together and had some fun head to head with Neil kerrison and mark chapman. Pushed hard for home and clawed back most of the time to the leaders in the last couple of k. Running well from #14 on.
Off-road running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Icebug
Saturday Jun 29, 2013 #
Orienteering 30:00 [1] 4.6 km (6:31 / km)
shoes: inov8 road-x 233
Orienteering 12:16 [2] 2.5 km (4:54 / km)
shoes: inov8 road-x 233
Concluded they each needed to be a shade longer.
Friday Jun 28, 2013 #
Swimming 25:00 [3] 1.0 km (25:00 / km)
Road running 25:05 5.8 km (4:19 / km)
shoes: inov8 road-x 233 (ii)
Wednesday Jun 26, 2013 #
Road running 39:20 8.4 km (4:41 / km)
shoes: inov8 roclite 285
S&C 15:00 [3]
Tuesday Jun 25, 2013 #
Orienteering 44:00 6.8 km (6:28 / km)
shoes: inov8 road-x 233 (ii)
Road running 53:30 [2] 10.7 km (5:00 / km)
shoes: inov8 road-x 233 (ii)
Sunday Jun 23, 2013 #
Cycling long 2:18:00 [3] 58.6 km (25.5 kph) +530m
Saturday Jun 22, 2013 #
Road running intervals 23:00 [5] 5.7 km (4:02 / km)
ahr:174 max:187 shoes: inov8 road-x 233 (ii)
About 600m per rep. Bit tricky to pace as the loops were with the wind for about 150-200m then into it and it was a pretty cheeky one. So there was an abrupt point shortly before halfway where each one started to hurt.
Road running warm up/down 18:30 [1] 3.1 km (5:58 / km)
Friday Jun 21, 2013 #
Cycling (turbo) 40:00 [1]
S&C 15:00 [3]
Thursday Jun 20, 2013 #
Off-road running hills 47:00 9.4 km (5:00 / km) +150m 4:38 / km
shoes: inov8 roclite 285
5 loops of around 750m, pushing on the ups/downs and easing back slightly on the ~200m of flat. Aiming for tempo pace expect on the steepest section of hill.
Wednesday Jun 19, 2013 #
Cycling 45:58 [2] 17.0 km (22.2 kph)
slightly scary moment (for the guy in front of me) when an addison lee taxi made a blind right turn into the wrong side of the road - and had the temerity to wave his hands about angrily. Shared a few words with the cyclist about how crazy drivers could be. He then proceeded to fly through the next set of red lights, almost taking out a pedestrian (who for his part was also crossing against the red man). Sigh. A little vignette of road users in London.
Cycling 41:00 [3] 17.0 km (24.9 kph)
Tuesday Jun 18, 2013 #
Road running 21:00 [1] 3.5 km (6:00 / km)
shoes: inov8 road-x 233 (ii)
Orienteering race 25:08 [5] 5.0 km (5:02 / km)
shoes: inov8 road-x 233
Not a bad race, felt like I was moving OK despite tired & heavy legs over the last few days. Bit miffed the control was hidden at #7 - but only actually spent a few seconds looking around although it felt like longer - and then compounded it by racing out head down and missing the turning to #8 which did cost me time.
Other than that I was pretty well in control.
Road running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: inov8 road-x 233
Monday Jun 17, 2013 #
Running drills 14:00 [3]
shoes: inov8 road-x 233 (ii)
Road running warm up/down 16:00 [1] 2.9 km (5:31 / km)
shoes: inov8 road-x 233 (ii)
Sunday Jun 16, 2013 #
Swimming intervals 40:00 1.2 km (33:20 / km)
Cycling 45:00 [2] 16.0 km (21.3 kph)
Orienteering 40:00 2.0 km (20:00 / km)
Saturday Jun 15, 2013 #
Road running 13:30 [1] 2.5 km (5:24 / km)
shoes: inov8 road-x 233 (ii)
Cycling 36:00 [2] 14.4 km (24.0 kph)
Orienteering 30:00 [1] 5.0 km (6:00 / km)
Friday Jun 14, 2013 #
Road running 17:20 [1] 3.2 km (5:25 / km)
shoes: inov8 road-x 233
Thursday Jun 13, 2013 #
Cycling 45:30 [2] 17.0 km (22.4 kph)
Wednesday Jun 12, 2013 #
Road running 49:40 9.7 km (5:07 / km) +100m 4:52 / km
ahr:150 shoes: inov8 road-x 233 (ii)
and a cheeky BPP loop
Tuesday Jun 11, 2013 #
Road running 22:00 [1] 4.3 km (5:07 / km) +45m 4:52 / km
shoes: inov8 road-x 233 (ii)
Orienteering race 23:14 5.2 km (4:28 / km)
ahr:178 max:187 shoes: inov8 road-x 233
This is an area I really like and as in '09 the courses were fun and caught me out a couple of times.
It mainly went wrong for me at #13 where I overshot the sharp turn towards the control and did a lap of the lake instead. Also really should have worked out where I was going for #10 on the way to #8. Tried to run hard from then on but not sure that really got me anywhere.
Road running warm up/down 5:00 [1] 0.8 km (6:15 / km)
shoes: inov8 road-x 233
Monday Jun 10, 2013 #
Running drills 24:00 [3]
shoes: inov8 road-x 233 (ii)
Road running warm up/down 15:00 [1] 2.2 km (6:49 / km)
shoes: inov8 road-x 233 (ii)
S&C 15:00 [3]
Saturday Jun 8, 2013 #
Off-road running 1:03:00 [2] 13.1 km (4:49 / km)
shoes: inov8 road-x 233 (ii)
Friday Jun 7, 2013 #
Off-road running intervals 23:00 [5] 5.2 km (4:25 / km)
ahr:185 shoes: inov8 road-x 233
Proper hard work and was on the pace from the first rep (which was slightly further due to underestimating my loop and leaving a 100m path run to finish rather than grass).
So 850m for that one then about 820m for the rest.
Road running warm up/down 20:30 [1] 3.4 km (6:02 / km)
shoes: inov8 road-x 233
Thursday Jun 6, 2013 #
Note
"You probably won’t be surprised to hear that the foundations of endurance are laid on long rides"
uh-oh...
Wednesday Jun 5, 2013 #
Cycling 44:00 [2] 17.0 km (23.2 kph)
Unfortunately clipped another cyclist coming the other way at the ludicrous tunnel through the roadworks near elephant & castle. Cyclists are directed through a narrow low visibility passage and she appeared coming the other way at just the wrong time. She came off worst taking a fall but luckily was just shaken up with a couple of small scrapes.
I don't think either of us was going at a reckless speed, but by definition since we couldn't avoid one another we were going too fast. I think though we'd only have avoided a collision if we were off the bikes and walking. It would be better if the signs told us that rather than encouraging us to keep cycling.
Cycling 43:20 [3] 17.0 km (23.5 kph)
and managed not to knock anyone off which was a bonus
Tuesday Jun 4, 2013 #
Note
(rest day)
Monday Jun 3, 2013 #
Running drills 11:30 [2]
shoes: inov8 road-x 233 (ii)
Running drills warm up/down 13:30 [1] 2.0 km (6:45 / km)
shoes: inov8 road-x 233 (ii)
Sunday Jun 2, 2013 #
Swimming 25:00 [3] 1.0 km (25:00 / km)
More of a stop start fartlek session, trying to work on a quicker technique. Think I'm moving a fair bit faster but got very tired very quickly.
Cycling 50:00 [1] 16.0 km (19.2 kph)
Saturday Jun 1, 2013 #
Off-road running hills 7:28 [5] 2.0 km (3:44 / km) +100m 2:59 / km
shoes: inov8 road-x 233 (ii)
V long walk/jog down recoveries so went really hard on each rep. Times: 59, 58, 56, 56, 54, 55, 56, 54.
Did this same session in January and my times were 63-71 secs - nice to see some real progress.
Road running warm up/down 45:00 [1] 7.4 km (6:05 / km)
shoes: inov8 road-x 233 (ii)