Training Log Archive: WhitesheepIn the 30 days ending Jun 30, 2014:
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| 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 | Mo | ||||||||||||||||||||||||||||||||||||||
Monday Jun 30, 2014 #
S&C 1:00:00
Sunday Jun 29, 2014 #
Cycling hills 48:00 20.0 km (25.0 kph)
Off-road running hills 30:00 5.5 km (5:27 / km)
shoes: inov8 f-lite 195
Saturday Jun 28, 2014 #
Off-road running 51:00 [2] 8.5 km (6:00 / km)
shoes: inov8 roclite 243
Friday Jun 27, 2014 #
Road running intervals 19:00 [5] 4.5 km (4:13 / km)
shoes: inov8 f-lite 195
First session in a while so went for just 5 reps instead of 6-8. Felt decent enough though the last one was a challenge - but also the furthest.
820-830m per rep so about 3:38 pace. That's good, suggests I'm not really in much worse shape than before I did my ankle.
Road running warm up/down 14:30 [1] 2.5 km (5:48 / km)
shoes: inov8 f-lite 195
Thursday Jun 26, 2014 #
Cycling 44:30 [2] 10.56 mi (14.2 mph)
Cycling 42:00 [2] 10.56 mi (15.1 mph)
Wednesday Jun 25, 2014 #
S&C 15:00 [3]
Road running 10:00 [1] 2.0 km (5:00 / km)
shoes: inov8 f-lite 195
Running drills 15:00 [3]
shoes: inov8 f-lite 195
Tuesday Jun 24, 2014 #
Cycling 44:15 [2] 10.56 mi (14.3 mph)
Cycling 45:54 [1] 10.56 mi (13.8 mph)
S&C 15:00
Monday Jun 23, 2014 #
Swimming 20:00 [3] 0.8 km (25:00 / km)
Road running tempo 16:50 [5] 4.3 km (3:55 / km) +45m 3:43 / km
shoes: inov8 road-x 233 (iii)
Road running 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 road-x 233 (iii)
Sunday Jun 22, 2014 #
Cycling 2:23:00 [2] 54.7 km (23.0 kph) +475m
Saturday Jun 21, 2014 #
Cycling 1:56:00 [3] 54.5 km (28.2 kph)
Thursday Jun 19, 2014 #
Off-road running 19:45 [1] 3.7 km (5:20 / km)
shoes: inov8 f-lite 195
S&C 15:00 [3]
S&C 10:00 [1]
Wednesday Jun 18, 2014 #
Cycling 45:45 [1] 10.56 mi (13.8 mph)
Cycling 45:00 [2] 10.56 mi (14.1 mph)
Tuesday Jun 17, 2014 #
Orienteering race 24:44 5.0 km (4:57 / km)
shoes: inov8 road-x 233 (iii)
Another good race on this tricky map. I think I had different attitudes for the first and second half of this race. I started quite steady and focused on planning ahead for the complicated section over the first few controls. That meant I could go clean to #12 climbing to 2nd place.
Then I have to admit I got a bit vain as I went past a couple of colleagues and thought I should put the hammer down through the easy 13-17. It didn't work out for me. I ran past #13 and got #19 wrong, thinking it was high. Those mistakes dropped me down to 7th place. Will try and learn from that.
Felt like I was running properly for the first time since April, although I really started to fade on the last few around the park.
Monday Jun 16, 2014 #
S&C 20:00 [2]
Sunday Jun 15, 2014 #
Orienteering race 1:52:09 [5] 10.7 km (10:29 / km) +450m 8:40 / km
shoes: Icebug (ii)
well it never disappoints. What a competition. Loved the F-18 flyby start and the atmosphere generally, helped by some exciting races and GB performances at the sharp end.
Initially I was a bit disappointed with the run having hoped I could set adam off before the cut-off. But actually I don't think I had it in me to go 10 mins quicker on the day. The terrain was very tough and rocky, not the sort of place for ankle rehab, and I struggled physically. Although on the plus side - no complaints from the ankle at all so I think I can start being a bit less tentative.
Technically it was hard too and I made one big mistake on #5. Classic parallel error. It was an easy mistake to make but actually there were a couple of clues and it should have been possible to catch it. By the time I did work out what had happened I was only a few hundred metres from the control, but had to traverse a boulder field to get there so it was a big one time-wise.
Other than that it was fairly minor stuff although I probably did drift away from the best route at times.
Saturday Jun 14, 2014 #
Orienteering 50:00 [2] 5.0 km (10:00 / km)
shoes: Icebug
Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug
Friday Jun 13, 2014 #
Swimming 10:00 [1] 0.3 km (33:20 / km)
Orienteering 1:10:00 [3] 6.5 km (10:46 / km)
shoes: Icebug
Just went very steady round a few of the controls trying to cherry pick the nice parts. No major problems.
Orienteering 35:00 [3] 4.0 km (8:45 / km)
shoes: Icebug
Trains with Team Monday. Good session, pushing to the limit (and some way beyond) of my navigating ability.
I was blowing quite hard from lack of running recently and also running quite tentatively so others were mostly quicker. But when I concentrated on my own nav for the last loop things got a bit cleaner.
Terrain running 20:00 [2] 3.5 km (5:43 / km)
shoes: Icebug
Tuesday Jun 10, 2014 #
Cycling 48:30 [2] 10.8 mi (13.4 mph)
also for some reason had the song return of the mack by mark morrison on a loop in my head all the way in.
Cycling 45:00 [2] 10.56 mi (14.1 mph)
Monday Jun 9, 2014 #
Cycling 42:00 [3] 10.56 mi (15.1 mph)
Cycling 46:00 [2] 10.56 mi (13.8 mph)
Sunday Jun 8, 2014 #
Cycling 2:50:00 [2] 47.5 km (16.8 kph) +560m
S&C 15:00
Friday Jun 6, 2014 #
S&C 25:00
Cycling 1:43:00 [3] 44.6 km (26.0 kph) +350m
Thursday Jun 5, 2014 #
Orienteering 23:13 [4] 4.7 km (4:56 / km)
shoes: inov8 road-x 233 (ii)
Basically just a steady solid run (although felt a bit harder than that with lack of recent quick running). Caught out like most people by the unmapped fence.
Ankle ok to run but a bit sore after. Maybe a bit soon for fast running.
Road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: inov8 road-x 233 (ii)
Wednesday Jun 4, 2014 #
S&C 20:00 [3]
Tuesday Jun 3, 2014 #
Swimming 22:30 [2] 0.75 km (30:00 / km)
S&C 10:00 [0]
Monday Jun 2, 2014 #
Note
The main thing is with strapping I managed a solid pace run in terrain without any problems. If anything my ankle feels stronger for a couple of runs out.
However... it is clearly not up to full strength and I've no desire to push my luck. Will aim to run once or twice a week for the time being - park races and Jukola mainly - but otherwise get on the bike. I sort of planned to do that anyway with the Etape Pennines and Ride London 100 coming up. And get down to the physio for some rehab/strengthening exercises!
Sunday Jun 1, 2014 #
Orienteering race 38:24 [3] 6.2 km (6:12 / km) +210m 5:18 / km
shoes: Icebug
Set off trying not to think about results/places at all and just concentrating on not doing anything silly to risk a reinjury. So was mostly running within myself and went very clean - there's a lesson there. I was more willing than usual to slow right down if needed and get my head up, and that definitely saved me time.
Cracking relay area - makes me all the more disappointed to have missed the JK which looked similar.