Training Log Archive: WhitesheepIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Orienteering 23:05 [3] ** 5.4 km (4:16 / km)
shoes: Asics 2150 (ii)
Cruised round, physically and technically. Enjoyed not really thinking about it too much and just taking each control as it came, although got caught out towards the end as a result. Ran well within myself and felt good.
Off-road running warm up/down 25:00 [1] 4.55 km (5:30 / km)
Monday May 30, 2011 #
Road running 40:00 8.42 km (4:45 / km)
shoes: Asics 2150 (ii)
Saturday May 28, 2011 #
Road running tempo 23:40 [4] 6.0 km (3:57 / km)
shoes: Asics 2150
Road running warm up/down 35:00 7.12 km (4:55 / km)
shoes: Asics 2150
Friday May 27, 2011 #
Road running 30:00 [1] 6.0 km (5:00 / km)
shoes: Salomon XA
S&C 50:00 [3]
Thursday May 26, 2011 #
Road running intervals 37:09 9.0 km (4:08 / km)
ahr:178 max:186 shoes: Asics 2150 (ii)
Although this path is flat and quite handy for a steady run, there are a few too many twists & turns, bridges & road crossings for reps. Whenever I checked I was going along at a nice 3:40-3:45 so should have clocking 6 mins for the miles, but the actual times were 6:13, 08, 20, 13, 15. Good sesh though.
Road running warm up/down 22:00 [2] 4.19 km (5:15 / km)
Wednesday May 25, 2011 #
Road running 1:16:00 [3] 15.5 km (4:54 / km)
ahr:148 shoes: Asics 2150 (ii)
Achilles a little stiff to start with but quickly warmed up and then didn't feel it. Slightly more effort than intended but I was running late.
Tuesday May 24, 2011 #
S&C 1:20:00
Sunday May 22, 2011 #
Orienteering race 2:23:42 [5] **** 12.9 km (11:08 / km) +965m 8:06 / km
shoes: Jalas Jukkola
A real classic. Happy enough to have finished, and really had to ration my effort to avoid blowing up.
Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Jalas Jukkola
Road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Salomon XA
Saturday May 21, 2011 #
Orienteering race 53:46 ***** 5.2 km (10:20 / km) +310m 7:58 / km
shoes: Jalas Jukkola
Disappointing run because I knew beforehand what kind of approach would be successful, but didn't take it.
A great challenge though.
Off-road running warm up/down 20:00 [1] 3.0 km (6:40 / km)
shoes: Jalas Jukkola
Road running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon XA
Thursday May 19, 2011 #
X-training (gym) 30:00
ahr:128
Wednesday May 18, 2011 #
Cycling 45:00 [2] 16.0 km (21.3 kph)
ahr:132
Cycling 42:30 16.0 km (22.6 kph)
ahr:130
Tuesday May 17, 2011 #
S&C 1:00:00
Monday May 16, 2011 #
Note
(rest day)
Trying not to take any risks by giving it ice every evening and cross-training only this week. It seems better than it was last week, but as it stands I wouldn't be confident going back to running 5+ times a week...
X-training (gym) 25:00 [1]
Sunday May 15, 2011 #
Orienteering race 39:58 [5] ***** 5.5 km (7:16 / km) +170m 6:18 / km
shoes: Jalas Jukkola
Team 10th, me 12th on leg 7th on gaffle.
Started quite poorly by tearing my map in half and then making a silly mistake at #2. Only really got my head around the terrain by around #6. Wasn't careful enough to #9 and had to relocate off #10, and missed #22 slightly by drifting off line across the green slope. Otherwise OK once I got into it.
Overall around 3-4 mins of mistakes, but generally because I was trying to push the pace so it would have been difficult to go quicker without just being luckier. Pleased with my pace on the dead running legs.
Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Jalas Jukkola
Saturday May 14, 2011 #
Orienteering race 1:59:43 [5] **** 14.3 km (8:22 / km) +420m 7:18 / km
shoes: Jalas Jukkola
Pretty much the opposite of the last classic at the Southern Champs. Here I was poor technically - and in an area where mistakes seemed to cost a lot of time - but pleased with how things went physically.
Positives first. I felt just about right at the end. I was tired enough to need an easy track run route choice to #30 rather than one more slog uphill through terrain, but fresh enough to get some of my quickest splits of the day on the last few. After how badly the Southern Champs went in the last 2k or so, that is enough for me to be happy overall.
Mistakes-wise, I thought on finishing that I'd made a few relatively small ones. But looking over splits with Ed aftewards, lots of them seemed to have cost me 1-3 minutes. Don't have the map with me now but will add a list as I think I've got a lot to learn.
Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Jalas Jukkola
Thursday May 12, 2011 #
Road running 1:08:00 [2] 13.5 km (5:02 / km)
ahr:140 shoes: Asics 2150 (ii)
Didn't want a full run in so decided to get the bus up the hill (cutting 10-15 mins) and use a Boris bike at the end (15 mins). But the bus got horribly stuck in traffic and was about 10 mins slower than running, and the bike didn't accept my key so I had to run the last bit anyway.
All in all I managed to avoid a massive 2.5km of running at a cost of the overall journey being about 20 mins longer. Great.
Wednesday May 11, 2011 #
Road running 46:00 9.2 km (5:00 / km)
ahr:138 shoes: Asics 2150 (ii)
Did a kind of lamppost to lamppost fartlek on the uphills.
Tuesday May 10, 2011 #
S&C 35:00
Monday May 9, 2011 #
Note
(rest day)
Sunday May 8, 2011 #
Orienteering 1:15:00 ** 16.0 km (4:41 / km)
shoes: Salomon XA
Started out on the 30k A course aiming to keep a steady pace for the first 2/3 then up the pace for the last stretch.
Found the pace a bit harder than I'd have liked to begin with and was hanging off the back of Jon Marsden's pack at #5. Then they seemed to take a wide but safe route to #6 and I decided to cut through a bit to get back on terms. It might have worked had I not cut through to #9 instead.
Got a bit cross when I realised what I'd done and stood around for 5 mins or so chatting to the marshal at #9 deciding what to do. Thought it best to head for home as I'd added 3-4k to the distance and was way out of touch.
Ended up with a time of 80 mins (including standing around time) for the 16k B course which isn't that great.
After tio, yesterday and today I'm starting to think my legs are paying the price for high volume over the last few weeks, so actually 16k may have been more sensible bearing in mind the next couple of weekends.
Saturday May 7, 2011 #
Orienteering 52:20 [4] 12.0 km (4:22 / km)
ahr:181 shoes: Salomon XA
Interesting format - part 1 score then part 2 fixed course, with a 45 minute time limit. You had to decide how many part 1 controls to get, then move on to part 2, then decide at what point to give up on part 2.
Got told at the beginning it was 10k to get all controls, kept the pace high enough for that but actually it was 12k so I was pretty late. If I'd been strategic I'd have binned it at 16 but didn't want to miss any.
Good fun in the sun. Never tried a format like this before.
Em's friends came and loved it. People tend to love park races.
Friday May 6, 2011 #
Cycling 46:00 16.0 km (20.9 kph)
ahr:128
nice cruisy ride in in the sunshine.
Cycling 45:00 16.0 km (21.3 kph)
ahr:124
Dislikes: rusted-solid bike locks
Likes: maintenance man at the tennis courts and his WD40
Thursday May 5, 2011 #
Road running intervals 28:10 7.0 km (4:01 / km)
shoes: Asics 2150 (ii)
Probably just overcooked the pace a bit, was working against lactic acid from the very beginning of the last couple, although it may have been the slight inclines that did it.
Times were 3:50, 39, 41, 41, 45, 44
Road running warm up/down 43:00 7.82 km (5:30 / km)
shoes: Asics 2150 (ii)
Wednesday May 4, 2011 #
Road running 46:00 9.2 km (5:00 / km)
ahr:146 shoes: Asics 2150 (ii)
Tuesday May 3, 2011 #
S&C 30:00
Monday May 2, 2011 #
Road running 25:00 [1] 4.55 km (5:30 / km)
shoes: Asics 2150 (ii)
Sunday May 1, 2011 #
Orienteering race 1:36:00 **** 12.5 km (7:41 / km) +250m 6:59 / km
shoes: Jalas Jukkola
Felt confident after the training that I could step up the pace but stay in control of the navigation. The second part was right but not the first.
Positives were I had a really clean run with nothing more than minor wobbles, and not even many of those. Only the 2nd last could count as a mistake, where I fell into the trap of thinking the race was done when actually there was a cheeky "extra" control, which I banana-ed. I don't think there was ever any danger of a major mistake.
On the downside I was pretty flat physically and not fast enough to beat the mass start.
Overall I probably wasn't in a position to be more aggressive, either physically (quite a big fortnight of marathon training) or technically (very little technical stuff in the last year). So this has to go down as a good run despite being half an hour slower than the leaders.
Good performances across the board I think from Sugarloaf OK and a pleasing result.
Off-road running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Jalas Jukkola