Training Log Archive: WhitesheepIn the 30 days ending Apr 30, 2015:
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| 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 | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)
Off-road running tempo 18:34 [5] 5.0 km (3:43 / km)
shoes: inov8 road-x 233 (iv)
Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 road-x 233 (iv)
Wednesday Apr 29, 2015 #
S&C 20:00 [2]
Tuesday Apr 28, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Off-road running hills 7:35 [5] 1.8 km (4:13 / km) +140m 3:02 / km
shoes: inov8 road-x 233 (iv)
Off-road running warm up/down 36:00 [2] 7.0 km (5:09 / km)
shoes: inov8 road-x 233 (iv)
Monday Apr 27, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Saturday Apr 25, 2015 #
Off-road running long 1:15:55 15.5 km (4:54 / km) +200m 4:36 / km
shoes: inov8 road-x 233 (iv)
Bit of a compromise. Not much time or energy and there will be even less of both tomorrow. So went for a shortish long run but wound the pace up towards the end after starting v easy.
Friday Apr 24, 2015 #
Off-road running tempo 29:10 [4] 6.8 km (4:17 / km) +100m 4:00 / km
shoes: inov8 f-lite 195
Felt pretty tired and the pace was a bit slower than I'd have liked, but that's expected for an early run after a fast day.
Road running warm up/down 9:00 [1] 1.5 km (6:00 / km)
shoes: inov8 f-lite 195
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Thursday Apr 23, 2015 #
Cycling 27:00 [1] 11.0 km (24.4 kph)
S&C 20:00
Wednesday Apr 22, 2015 #
Off-road running intervals 23:00 [5] 5.7 km (4:02 / km)
shoes: inov8 road-x 233 (iv)
Paces were 3:33-47 depending on how the hills fell and very consistent. Good.
Road running 21:15 [1] 3.7 km (5:45 / km)
shoes: inov8 road-x 233 (iv)
Tuesday Apr 21, 2015 #
Off-road running 44:40 [2] 8.7 km (5:08 / km)
shoes: inov8 roclite 243
Monday Apr 20, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Swimming 27:30 [2] 1.0 km (27:30 / km)
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
S&C 15:00
Sunday Apr 19, 2015 #
Orienteering race 49:02 [5] 7.2 km (6:49 / km) +220m 5:54 / km
shoes: Icebug (ii)
Mostly a good solid run and I held up better physically than in the JK relay. Only mistake really was #3 where I wasn't careful enough to choose the right direction through the green - just got my head down and went.
Not a bad result running alone on 3rd leg and about a par performance from the team.
Terrain running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Icebug (ii)
Saturday Apr 18, 2015 #
Orienteering race 2:25:48 [5] 16.2 km (9:00 / km) +600m 7:36 / km
shoes: Icebug (ii)
Well for me this was all about #22 vs. the rest. I just could not figure it out coming from the south, and eventually gave in and went on to #23 and backwards into it from the north. Strangely then popped out on to the unmarked ride on the ridge which I'd run along three or four times.
Other than that I had a solid run although my head went down a bit until Mark came past late on running not too much quicker and gave me something to latch on to.
At least this felt more like a race than the JK, even if it didn't go well.
Terrain running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug (ii)
Friday Apr 17, 2015 #
Off-road running 28:00 [1] 5.4 km (5:11 / km)
shoes: inov8 road-x 233 (iii)
Wednesday Apr 15, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
S&C 20:00 [3]
Tuesday Apr 14, 2015 #
Off-road running 25:10 [2] 5.2 km (4:50 / km)
shoes: inov8 road-x 233 (iv)
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Sunday Apr 12, 2015 #
Off-road running long 1:21:30 [3] 17.1 km (4:46 / km) +235m 4:28 / km
shoes: inov8 road-x 233 (iv)
Saturday Apr 11, 2015 #
Orienteering 41:30 [5] 6.0 km (6:55 / km) +160m 6:06 / km
shoes: inov8 roclite 243
Nice area with lots of 1-2 contour detail, a bit like Leith Hill. Mostly clean underfoot but it was still hard to keep a line with the short but steep hills and a bit of patchy undergrowth.
Felt good on the way to the start and decided to go for it a bit. After the JK it was really nice to be able to run hard. Occasionally got a bit scrappy and overshot a few times on the 1:5,000 map but was quite a clean run considering I was pushing it.
Lots of fun and a blessed relief to be able to run properly.
Terrain running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 roclite 243
Friday Apr 10, 2015 #
S&C 20:00 [2]
Cycling 51:30 [2] 21.5 km (25.0 kph)
Thursday Apr 9, 2015 #
Road running 37:00 [2] 7.5 km (4:56 / km)
shoes: inov8 road-x 233 (iv)
nice and sociable but there is too much building work going on there at the moment.
Road running 29:15 [2] 5.5 km (5:19 / km)
shoes: inov8 road-x 233 (iii)
Wednesday Apr 8, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Swimming 23:00 [3] 1.0 km (23:00 / km)
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Monday Apr 6, 2015 #
Orienteering race 42:43 [4] 5.4 km (7:55 / km) +210m 6:37 / km
shoes: Icebug (ii)
Had a decent run technically, but just could not muster up any speed especially on the climbs. Silly parallel error on #18 but otherwise no problems. The forest was (mercifully) clear and open and I really enjoyed the orienteering.
Shame I didn't really run with others. A couple of people went past but I just didn't have the strength to go head to head.
Off-road running warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: Icebug (ii)
Sunday Apr 5, 2015 #
Orienteering race 2:40:58 [4] 15.4 km (10:27 / km) +720m 8:28 / km
shoes: Icebug (ii)
Although this looks worse than the middle race it was a more positive experience. It was obvious I couldn't compete so this was more of an extended training run which I really enjoyed until completely ran out of juice at about #25, with a few km still to go. For that last bit I was literally staggering back home.
A bit annoyed to make lazy mistakes at #2 (parallel error, but should have used the trees to correct more quickly) and #3 (didn't see the crossing point). But for the rest I was mostly clean if slow.
Off-road running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Icebug (ii)
Saturday Apr 4, 2015 #
Orienteering race 56:22 [3] 5.7 km (9:53 / km) +190m 8:29 / km
shoes: Icebug (ii)
Just a bit lost at sea for this one. My lack of terrain running and O over the last year since getting injured at the JK really showed. I never got to grips with the terrain and was moving slowly all the way. Felt strangely fresh afterwards as with the terrain I never really managed to run aggressively. Chastening.
Off-road running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Icebug (ii)
Friday Apr 3, 2015 #
Orienteering race 22:06 [4] 4.1 km (5:23 / km) +20m 5:16 / km
shoes: inov8 f-lite 195
Solid race apart from #14 which I blew in spectacular style and lost over two minutes. It was down to re-folding my map, not keeping a close eye on where I was, and then not taking a moment to work out properly what had happened.
That aside, I had a decent run going at a steady speed and keeping on top of the nav.
Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: inov8 f-lite 195
Thursday Apr 2, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Wednesday Apr 1, 2015 #
Swimming 23:00 [3] 1.0 km (23:00 / km)