Training Log Archive: WhitesheepIn the 31 days ending Jan 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | |||||||||||||||||||||||||||||||||||||
Sunday Jan 31, 2010 #
Road running 40:00 [2] 7.0 km (5:43 / km)
ahr:145 shoes: Asics 2140 (ii)
Terrain running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Jalas Jukkola
Orienteering race 25:40 [4] **** 3.5 km (7:20 / km) +110m 6:20 / km
ahr:177 shoes: Jalas Jukkola
After being thoroughly confused by #1 and #2, ran quite well and quite strongly, but orienteering was a bit scrappy all the way. Lost bits of time in amongst the gorse (not all paths mapped) - though not as much as it felt at the time.
Finished 12th, won by Jegor Kostylev in 19:57.
Terrain running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Jalas Jukkola
Orienteering race 24:38 [4] **** 3.2 km (7:42 / km) +90m 6:45 / km
ahr:178 shoes: Asics 2140 (ii)
Poor race. Ignored all experience from the prologue by charging off towards #2 hoping to collect myself on a path, already knowing many weren't marked. Boneheaded.
Then felt like I had lost the pack, and tried to chase hard but only succeeded in overshooting #4 by miles and losing more time. By the time I got myself together all that was left was the easy run across the hillside and back across the road to pick up the last 2 controls.
Only lost 1 place as others threw away time as well - but the early mistakes meant I lost the chance to get in with the pack of 3 racing for 9th place. Disappointing.
Finished 13th in this race and overall. Won by Doug Tullie in 18:06 (par was 2-3 mins quicker in shorter, flatter 2nd leg - I was only 1 min quicker).
Saturday Jan 30, 2010 #
Road running 35:00 [2] 6.0 km (5:50 / km)
ahr:143 shoes: Asics 2140 (ii)
Road running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Asics 2140 (ii)
Orienteering 52:00 [3] ** 6.6 km (7:53 / km) +400m 6:03 / km
ahr:172 shoes: Asics 2140 (ii)
Decent run out around Edinburgh on a very cold day. Cruised round rather than going flat out, glad I did as the views were awesome. Only mistakes were a #22 and #25 late on - just was too slow to interpret the map.
Slowed a bit after #18 after hilariously running full pelt into a bin while reading the map a bit too carefully!
Actual distance run 10k with a fair bit of climb.
Finished 20th. Won by Oleg in 42:36.
Friday Jan 29, 2010 #
Off-road running 29:01 5.8 km (5:00 / km)
shoes: Asics Trabuco
Wednesday Jan 27, 2010 #
Road running tempo 49:23 11.5 km (4:18 / km)
ahr:167 max:188 shoes: Asics 2140 (ii)
Up the hill to Crystal Palace, pause for breath, then back down to the club house. Almost flat out near the top of the hill, and then worked pretty hard on the way back too.
Garmin claims 600m ascent, don't believe that for a second, but the climb up the back way to the very top of CPP hill is a tough one.
Tuesday Jan 26, 2010 #
Road running 35:26 7.0 km (5:04 / km)
shoes: Asics 2140 (ii)
Monday Jan 25, 2010 #
X-training (gym) 25:00 [3]
S&C 30:00 [3]
Sunday Jan 24, 2010 #
Orienteering race 59:29 **** 8.4 km (7:05 / km) +340m 5:53 / km
shoes: Jalas Jukkola
Both em and I not feeling great this morning for some reason so was worried I wouldn't have much in the tank for this one. Started at a steady pace, but was feeling q good by the end.
Missed the first tricky control (#6), and lost a chunk of time despite getting v close and relocating decisively. Was more careful in the tricky bits from then on, still a bit hesitant but that's not surprising given a long break from O. No idea what was going on at #15 - stood next to it, ran around it, in fact did everything but see it.
Not lightning quick and a bit further down the results than I'd like, but probably a par run especially given how I felt at the start.
Terrain running warm up/down 35:00 [1] 6.0 km (5:50 / km)
shoes: Jalas Jukkola
Saturday Jan 23, 2010 #
Note
(rest day)
Friday Jan 22, 2010 #
Road running 1:38:20 16.1 km (6:06 / km)
ahr:134 shoes: Asics 2140 (ii)
Picked up David at Sydenham Hill and kept a nice sociable pace from there on in.
Thursday Jan 21, 2010 #
X-training warm up/down (gym) 10:00 [1]
S&C 35:00 [3]
Wednesday Jan 20, 2010 #
Road running warm up/down 18:50 [1] 3.2 km (5:53 / km)
ahr:143 shoes: Asics 2140 (ii)
Gentle jog to CPP...
Road running intervals 39:30 9.1 km (4:20 / km)
ahr:180 shoes: Asics 2140 (ii)
Just about balanced between uphill and downhill overall, but quite a mix. Managed 430m on a couple of flying reps but on the first steep uphill in CPP it was less than 300m. About 410m on average.
Good.
...
Road running warm up/down 20:55 [2] 4.0 km (5:14 / km)
ahr:158 shoes: Asics 2140 (ii)
Tuesday Jan 19, 2010 #
Cycling (road) 49:12 [2] 16.1 km (19.6 kph)
Left way too late and traffic was awful. Slowest time ever.
Cycling (road) 41:11 15.8 km (23.0 kph)
Monday Jan 18, 2010 #
Road running 31:45 [3] 7.1 km (4:28 / km)
ahr:160 shoes: Asics 2140 (ii)
Sunday Jan 17, 2010 #
Cycling long (road) 3:31:56 76.0 km (21.5 kph) +1072m
Some really tough climbs (at least I think they're tough - 10% gradient is q common on this route and I saw one road sign claim 17% - but maybe that's childsplay really) but they are mercifully short as the highest point is only around 240m. Anyway my plan to cruise round wasn't really an option and I put in a few real efforts.
http://connect.garmin.com/activity/22577626
Saturday Jan 16, 2010 #
Off-road running intervals 42:51 9.8 km (4:22 / km)
ahr:175 max:190 shoes: Asics Trabuco
Ran first 3 at a constant pace (though the 2.7k took me through thigh deep water so a bit slower). Then stepped it up and beat the first 2 times with the last 2 reps. Felt quick despite the really soggy conditions.
Times:
3:29
7:54
10:44
7:32
3:19
Road running warm up/down 23:44 [2] 4.1 km (5:47 / km)
shoes: Asics Trabuco
Friday Jan 15, 2010 #
Road running 36:20 [1] 5.5 km (6:36 / km)
ahr:132 shoes: Asics Trabuco
Thursday Jan 14, 2010 #
Road running 1:18:40 15.8 km (4:59 / km)
shoes: Asics 2140 (ii)
Wednesday Jan 13, 2010 #
X-training intervals (spinning) 50:00
S&C 25:00 [3]
Tuesday Jan 12, 2010 #
Road running 1:13:44 15.8 km (4:40 / km)
shoes: Asics 2140 (ii)
Ran as an acceleration run now that the snow & ice has cleared closer to town. Felt good to run quickly after a few weeks of slow.
Had accidentally switched GPS off which is a shame - felt like I was moving fast towards the end but avg is slow, hopefully just due to crystal palace hill and ice early on.
Sunday Jan 10, 2010 #
Terrain running long 2:51:16 [3] 30.2 km (5:40 / km)
ahr:150 shoes: Asics Trabuco
Got stuck in a golf course trying to take a little short cut so the run was ~3k and 25 mins longer than intended. Bloody golf courses, with their 8ft barbed wire fences to keep the plebs out (and, this time, in).
http://connect.garmin.com/player/22046292
Saturday Jan 9, 2010 #
X-training (gym) 32:00
S&C 20:00 [3]
Friday Jan 8, 2010 #
Road running 1:23:53 [2] 15.2 km (5:31 / km)
shoes: Asics Trabuco
Thursday Jan 7, 2010 #
Road running 1:31:36 [2] 15.2 km (6:02 / km)
Much better than getting the train, and not even all that treacherous really, though going fast wasn't an option. Wore Salomons for a bit of extra grip, they're q comfortable to run in.
Wednesday Jan 6, 2010 #
X-training warm up/down (gym) 15:00 [2]
S&C 1:00:00 [3]
X-training (gym) 30:00
Tuesday Jan 5, 2010 #
Road running 1:18:47 [2] 16.0 km (4:55 / km)
ahr:155 shoes: Asics 2140
still feeling relatively fresh.
Monday Jan 4, 2010 #
Cycling (road) 45:37 [2] 16.1 km (21.2 kph)
ahr:139
Cycling 44:57 [2] 16.0 km (21.4 kph)
ahr:135
Sunday Jan 3, 2010 #
Off-road running long 1:55:00 [2] 23.0 km (5:00 / km)
shoes: Asics Trabuco
Friday Jan 1, 2010 #
X-training 1:01:00