Training Log Archive: RichIn the 28 days ending Feb 28, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 Feb 28, 2011 #
Flexibility 30:00 [0]
Running warm up/down 18:36 2.97 km (6:15 / km) +1m 6:15 / km
ahr:129 max:159 slept:6.5 shoes: Inov8 X Talon 190
Orienteering race (AOM Middle) 41:53 **** 8.55 km (4:54 / km) +73m 4:42 / km
ahr:169 max:177 spiked:22/27c shoes: Inov8 X Talon 190
Found it really hard work on the first half through the sand and was leaking time as a result. My Inov8s were filling with sand too through the holes in the side and when this got wet it felt like concrete in my shoes - not much I could do about this though so just got on with it. Not sure whether terrain strength is something I need to work on (tough terrain training) or because of fatigue - probably a combination. Lost time on a couple of controls just before exiting the open dunes (~20s on 14 and ~30s on 15).
Hit the road and through the urban and forested section I was running much better. Chased down JT my 2min man and despite losing time at 20 (~20s by crossing a 6 foot barbed wire fence instead of using the crossing point), 22 (~20s - misinterpreted the contours and line wasn't quite good enough) and 23 (~30s - put off by running with others and a poor line from crossing point towards the control and mixed up APs as a result) I made up quite a few places (from 27th to 19th).
Inov8's hit the bin after the race.
Running warm up/down 10:02 1.66 km (6:03 / km) +10m 5:52 / km
ahr:123 max:132 shoes: Nike Pegasus+ 26
Sunday Feb 27, 2011 #
Flexibility 30:00 [0]
Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +200m 6:15 / km
slept:6.5 shoes: Inov8 X Talon 190
Orienteering race (AOM Long) 1:11:08 **** 13.99 km (5:05 / km) +340m 4:32 / km
ahr:167 max:176 spiked:26/30c shoes: Inov8 X Talon 190
Orienteering (Night O) 42:44 ***** 4.89 km (8:44 / km) +150m 7:34 / km
ahr:123 max:150 spiked:4/11c shoes: Inov8 X Talon 190
This was really difficult and the reflex was not obvious, would catch a glimpse, run towards it, and then not be able to see it even when standing right next to it. Had been orienteering well through this technical stuff at day but at night it was a different storey.
Saturday Feb 26, 2011 #
Flexibility 30:00 [0]
Orienteering long (Rogaine) 2:01:59 **** 21.69 km (5:37 / km) +316m 5:15 / km
ahr:154 max:170 spiked:25/27c slept:6.5 shoes: Inov8 X Talon 190
Great fun, cruised round and really enjoyed it. Got far more controls than I expected and went back round for more controls as my original planned route took my a far shorter time than expected. Would of easily got them all under 2 hours had I intentionally tries to. Was orienteering really nicely through some pretty technical stuff.
Running Drills 35:00 4.18 km (8:23 / km) +11m 8:16 / km
ahr:130 max:154 shoes: Inov8 X Talon 190
Orienteering (Night O) 40:04 ***** 5.28 km (7:36 / km) +172m 6:32 / km
ahr:119 max:155 spiked:18/21c shoes: Inov8 X Talon 190
Friday Feb 25, 2011 #
Orienteering 22:51 ***** 2.58 km (8:51 / km) +150m 6:51 / km
ahr:139 max:154 spiked:6/7c slept:8.0 shoes: VJ Twister #3
Slope training through some pretty technical and low visibility stuff. Couldn't find a tape at #1 but found out on my quick route that I was on the next spur along so no wonder. The rest was pretty good though.
Orienteering (Shadowing) 30:17 ***** 3.36 km (9:02 / km) +83m 8:02 / km
ahr:129 max:157 slept:8.0 shoes: VJ Twister #3
Shadowed JT around the course on the wooded dunes part of the area. Really technical stuff again. Managed to stay in contact with JT's route most of the way.
Orienteering (Sprint) 17:41 ** 3.47 km (5:06 / km) +26m 4:55 / km
ahr:146 max:164 spiked:11/11c shoes: Nike Pegasus+ 26
Orienteering 38:56 [1] *** 4.95 km (7:52 / km) +119m 7:01 / km
spiked:15/16c shoes: VJ Twister #3
Some totally open steep sand dunes, intricate rock detail, really runnable forest and a bit of ming. Enjoyable but it was pretty hot in the open and temperatures ~23-24 degrees made it pretty tiring even going steadily. Mostly orienteering well again and choosing good APs and keeping good lines.
Thursday Feb 24, 2011 #
Note
rhr:40
Running warm up/down 13:50 1.6 km (8:39 / km)
ahr:130 max:154 slept:8.0 shoes: Inov8 X Talon 190
Orienteering tempo (Mass Start Gaffled Relay) 32:22 **** 6.04 km (5:21 / km) +40m 5:11 / km
ahr:167 max:181 spiked:9/13c shoes: Inov8 X Talon 190
Orienteering 27:45 **** 4.73 km (5:52 / km) +36m 5:39 / km
ahr:150 max:164 spiked:9/9c shoes: Inov8 X Talon 190
Orienteering 54:04 ***** 7.84 km (6:54 / km) +27m 6:47 / km
ahr:140 max:155 spiked:17/20c shoes: Inov8 X Talon 190
No north lines, control numbers or details around the map to know which way was north and to spice it up further it was contour only. Went pretty well for the majority except a run of 3 in the latter stages where I lost focus. Parts were pretty rough with thick vegetation making it pretty hard to see the contour shapes. Pretty satisfied on the whole and confidence back.
Running warm up/down 7:11 0.9 km (8:01 / km) +1m 7:58 / km
ahr:122 max:136 shoes: Inov8 X Talon 190
Wednesday Feb 23, 2011 #
Orienteering 1:21:51 11.61 km (7:03 / km) +140m 6:39 / km
ahr:146 max:167 spiked:29/30c slept:8.0 shoes: Inov8 X Talon 190
Really great exercise to start the trip and great fun and some lovely mixed sand dune terrain. Pretty technical though orienteering pretty well. A couple of errors but went back to re run them
Strength and Conditioning 45:02 [1] 0.0 km
Orienteering intervals 1:00:31 **** 9.83 km (6:10 / km) +254m 5:27 / km
ahr:151 max:183 spiked:24/26c shoes: Nike Pegasus+ 26
Great sprint area, lots of route choice narrow alleys and steep climbs.
10mins WU
6 x reps as trains around the course with Charlotte and JT - definately took one or two bad routes.
10mins WD
Tuesday Feb 22, 2011 #
Running 31:27 4.85 km (6:29 / km) +68m 6:03 / km
ahr:129 max:148 slept:7.0 shoes: Nike Pegasus+ 26
Monday Feb 21, 2011 #
Note
(rest day)
Sunday Feb 20, 2011 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Twister #3
Orienteering race (Midland Champs) 1:23:00 [4] 17.5 km (4:45 / km) +600m 4:03 / km
spiked:26/30c slept:7.0 shoes: VJ Twister #3
14.7km straight line. Felt really stong throughout particularly on the hills towards the end. Technically mostly good. Lost a couple of seconds at 2 and then was clean through 13 where I stupidly lost ~30s on an orange standard control - didn't take enough care. Poor route to 18 lost another 30s and then overshot 19 losing ~1min through having an inappropriate AP. Cleam through to 26 where I hit my AP and then though I could see the bush which was next to my control it wasn't the right bush, overshot the control and lost anoth 1min. Should have just used my compass and it would have been fine. Enjoyed myself though and reclaimed my trophy.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Twister #3
Saturday Feb 19, 2011 #
Running long 1:57:50 23.32 km (5:03 / km)
slept:8.0 shoes: Inov8 X Talon 190
Friday Feb 18, 2011 #
Running 27:00 [2] 5.8 km (4:39 / km) +95m 4:18 / km
slept:7.25 shoes: Nike Air Pegasus 27 Trail
Running 44:54 [3] 10.28 km (4:22 / km)
ahr:153 shoes: Nike Pegasus+ 26
Deep cut to my right thunb and totally numb. Got patched up at the gym, drove home one handed and got Amy to take me to A&E (before the piss heads arrived) where I spent the next 3 hours. At least I had a fit nurse! :)
Not broken but glued back together and can't get it wet for a week. No washing up for me! :)
Thursday Feb 17, 2011 #
Note
slept:6.25 (rest day)
Wednesday Feb 16, 2011 #
Running 23:34 [2] 4.53 km (5:12 / km) +70m 4:50 / km
ahr:142 slept:7.25 shoes: Inov8 X Talon 190
Cross Training warm up/down 5:00 [2]
weight:66.5kg
Running Drills 30:00 [5] 1.2 km (25:00 / km)
shoes: Asics Gel GT-2140
Running 1:03:00 [3] 13.0 km (4:51 / km) +265m 4:24 / km
shoes: Inov8 X Talon 190
Tuesday Feb 15, 2011 #
Running 20:30 [2] 3.9 km (5:15 / km) +69m 4:50 / km
ahr:146 max:170 slept:8.0 shoes: Nike Pegasus+ 26
Cross Training warm up/down 5:00 [2]
Strength and Conditioning 30:00 [1]
weight:66.7kg
Running 14:30 [2] 2.8 km (5:11 / km) +40m 4:50 / km
ahr:142 max:156 shoes: Nike Pegasus+ 26
Running intervals 1:08:14 15.11 km (4:31 / km) +50m 4:27 / km
ahr:157 max:179 shoes: Nike Pegasus+ 26
4 x 400m @ R: 72; 78(HW); 72; 73(HW)
1 x 2.4km @ T; 9:06
4 x 400m @ R; 75(HW); 72; 77(HW); 73
1 x 2.4km @ T; 9:12
4 x 400m @ R; 74; 78(HW); 74; 74(HW)
45s recovery between each. Feeling quite good. Found it was taking about 4mins of the T rep before lactate levels had returned to normal and I had to pick up the pace to keep a HR of 170 (T pace).
11mins WD
HW = head wind
Monday Feb 14, 2011 #
Running 19:35 [3] 3.9 km (5:01 / km) +65m 4:38 / km
slept:7.0 shoes: Nike Air Pegasus 27 Trail
Strength and Conditioning (circuits) 25:00 [3]
Flexibility 5:00 [0]
Running 45:26 8.78 km (5:10 / km) +229m 4:35 / km
ahr:151 max:182 shoes: Nike Air Pegasus 27 Trail
Flexibility 20:00 [0]
Sunday Feb 13, 2011 #
Flexibility 20:00 [0]
Running warm up/down 15:05 [2] 2.0 km (7:33 / km) +2m 7:30 / km
ahr:124 max:151 slept:7.5 shoes: Inov8 X Talon 190
Orienteering race 53:14 10.62 km (5:01 / km) +112m 4:46 / km
ahr:170 max:179 spiked:23/26c shoes: Inov8 X Talon 190
Solid run. Only 3 small mistakes of ~20s @ 2 because I didn't use my AP, @ 18 because I didn't use my AP and at 23 by not taking enough car from my AP. Technique was generally working pretty well particuraly rough compass.
Lesson of the day - actually go to my AP and more care from it.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +28m 7:01 / km
ahr:127 max:145 shoes: Inov8 X Talon 190
Saturday Feb 12, 2011 #
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +23m 7:06 / km
ahr:92 max:149 slept:6.0 shoes: VJ Twister #3
Orienteering long 1:30:27 **** 12.28 km (7:22 / km) +455m 6:13 / km
ahr:150 max:172 spiked:22/25c shoes: VJ Twister #3
Took it very steady concentrating on technique particularly rough compass, APs and planning ahead. Mainly good and only 3 small mistakes:
4 - there had been heavy felling and my AP of a veg bound/track junc didn't exist so tried use the edge of the felled area but think that must have been extended since the map was done. Cut in too early anyway but just followed the edge of the slope to the control (20s). Think it may have been in the wrong place anyway.
6 - Slightly overshot as I missed a path covered by the circle (20s).
8 - Didn't properly visualise the control circle but wasn't concentrating on this anyway. (20s)
Rough compass work was pretty good when I needed it to be and was always a step ahead with planning though would like to have been further ahead as if there had been a really technical section may have got behind. Had AP on every control.
Time for race 59:00
Then went back out in the quarried area for 30mins for a bit of a line through the intricate stuff. Pretty tired by this point with some sharp climbs but was visualising ok.
Friday Feb 11, 2011 #
Running 24:00 [2] 4.5 km (5:20 / km) +65m 4:58 / km
slept:5.0 shoes: Nike Air Pegasus 27 Trail
Running 1:03:52 12.95 km (4:56 / km) +225m 4:32 / km
ahr:148 max:168 weight:65.2kg shoes: Nike Air Pegasus 27 Trail
Thursday Feb 10, 2011 #
Running 15:36 [2] 2.86 km (5:27 / km) +65m 4:54 / km
ahr:141 max:171 slept:7.0 shoes: Nike Pegasus+ 26
Running intervals 41:35 6.25 km (6:39 / km) +73m 6:17 / km
ahr:139 max:178 shoes: Inov8 X Talon 190
~10mins WU then a mix of 340m and 680m reps, running drills and S&C exercises (shown seperately) then a 10min jog back. Mostly punters but different and tough. Apprently they will be hitting the woods for a bit of mud next week.
330m reps of 51s, 54s, 54s, 54s
680m rep of 2:02
Strength and Conditioning 5:00 [1]
shoes: Inov8 X Talon 190
Running Drills 10:00 [5] 0.6 km (16:40 / km) +30m 13:20 / km
shoes: Inov8 X Talon 190
Running 14:26 [2] 2.47 km (5:51 / km) +179m 4:17 / km
ahr:143 max:172 shoes: Nike Pegasus+ 26
Running intervals 1:04:46 12.94 km (5:00 / km) +28m 4:57 / km
ahr:145 max:171 shoes: Nike Pegasus+ 26
20 x 200m with 200m jogging recoveries:
36s, 37s, 38s, 34s, 33s, 35s, 34, 34s, 34s, 34s, 34s, 36s, 35s, 35s, 34, 34s, 33s, 35s, 34s, 33s.
+ 15mins WU and 10mins WD.
Found out I was on the winning team for the 5km handicap last Thursday. So, had to walk back from the school with crate of beer on arm and £10 in my pocket - not a bad race to win. :)
Note
weight:65.7kg
Wednesday Feb 9, 2011 #
Running 20:57 [2] 3.9 km (5:22 / km) +55m 5:01 / km
ahr:139 slept:7.25 shoes: Nike Air Pegasus 27 Trail
Running Drills 36:54 6.6 km (5:35 / km) +30m 5:28 / km
ahr:128 shoes: Nike Air Pegasus 27 Trail
Running 2:01:59 23.8 km (5:08 / km) +295m 4:50 / km
ahr:142 max:155 shoes: Nike Air Pegasus 27 Trail
Tuesday Feb 8, 2011 #
Running 24:00 [2] 4.5 km (5:20 / km) +65m 4:58 / km
ahr:138 slept:7.0 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down 5:00 [2]
weight:66.2kg
Strength and Conditioning 35:00 [1]
Running 14:00 [3] 2.8 km (5:00 / km) +20m 4:50 / km
shoes: Nike Air Pegasus 27 Trail
Running intervals 1:06:09 10.0 km (6:37 / km) +10m 6:35 / km
shoes: Nike Pegasus+ 26
10mins WU jog to the track with a couple of laps
6 x 800m reps with full recoveries
2:26; 2:30; 2:31; 2:32; 2:36; 2:34
10mins WD jog home
Had been dreading this session all day as I knew it would hurt. But actually it didn't too much; I'd obviously psyched myself up enough. My times after the first were pretty slow and despite pushing harder (it felt) on each rep the times got slower.
Monday Feb 7, 2011 #
Running 25:00 [2] 4.5 km (5:33 / km) +65m 5:11 / km
slept:7.75 shoes: Nike Air Pegasus 27 Trail
Strength and Conditioning (circuits) 30:00 [4]
Flexibility 5:00 [0]
Running 46:55 9.3 km (5:03 / km) +225m 4:30 / km
ahr:147 shoes: Nike Air Pegasus 27 Trail
Sunday Feb 6, 2011 #
Running warm up/down 8:00 [2] 1.27 km (6:17 / km) +17m 5:53 / km
ahr:148 max:178 slept:7.5 shoes: Inov8 X Talon 190
Orienteering race 31:03 6.55 km (4:45 / km) +103m 4:24 / km
ahr:172 max:178 spiked:17/18c shoes: Inov8 X Talon 190
Large section of the map missing made it more of a challenge but knew the area well enough for it not to be particularly difficult. Just a little left on one control but only lost a few seconds. Tried to push hard to use it as an anearobic session but my legs were just too heavy.
Orienteering warm up/down 36:42 3.54 km (10:23 / km) +46m 9:45 / km
ahr:113 max:141 shoes: Inov8 X Talon 190
Saturday Feb 5, 2011 #
Flexibility 12:00 [0]
slept:8.25
Running 29:28 5.8 km (5:05 / km) +44m 4:54 / km
ahr:145 max:169 shoes: Nike Air Pegasus 27 Trail
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Twister #3
Orienteering race (British Night Champs) 1:16:25 13.35 km (5:44 / km) +214m 5:18 / km
ahr:169 max:180 spiked:18/26c shoes: VJ Twister #3
1. Took it steadyhit it fine.
2. Went straight to 2 through the green. Thought there were extraction lanes, there weren't, lost @45s doing this and had my light knocked off my head already.
3. Followed the ditch fine but then the vegetation change wasn't obvious and overshot ending up close to 4 - 1min.
4. Didn't take enough care with my compass and just sprinted off thinking the green would be obvious. Ended up left and confused before realising what I'd done - ~30s.
5. Took a longer but safer route.
6. Fine.
7. Ended up going up an earlier path that wasn't on the map, got confused in the green, relcoated on the ditches and wondered off not all the confident of finding it. Just as I was about to bail I stumbled across it. ~1:20
8 - 10. Started orienteering better.
11. Long leg. Happy with the route but cut in to the green to hit the ride too early, got stuck and had to bail. ~30-40s.
12. ok
13. Slight right but only a few seconds. Some guy behind had a much brighter light; started to wonder at this point whether my light was failing.
14. 180'd out of 13 and then had my light knocked off my head again and ran too far left as a result - ~40s
15. Was going fine but following the valley crossed two ditches which I didn't expect and then a few things didn't make sense. Wondere for about for a while before realising I was on line and hit the control fine. ~1:20
16. Light had dimmed badly. Stopped looked at the light, relaised it was going, jogged to the path; walked; stopped looked at the light again; turned it off and realised that I had no chance if it went and getting back would be quite a challenge. Started jogging back but after ~5-10s changed my mind when I looked how far was left of the course ~(~4km) and how far I had to run back (~2km). from this point I had light to see my map and just about where I put my feet and turned off my light when anyone was around when I could use there light - Marcus P would be quite a help with this. Lost about 1:30 from this messing about but hit 16 ok.
17. Was right and could see nothing. ~30s
18. ok a few runners around helped.
19. MP had caught me and used his light quite a bit here but I was running faster and didn't want to blatantly follow. cut off earlier than Marcus and ended up right. Saw other leaving the control as I relocated. ~30s.
20. Caught MP back up as he closed in on the control and hit ok.
21. Fine overtook MP.
22. fine
23 - finish. Memorise the route at the time crossing and just ran hard with the occasional map glance. Enough runners around to help with light.
Glad I finished in not a great but also not totally dissasterous time. Many of the mistakes I don't think I would have made in the light but also things to work on. Running was decent and would have been able to push harder particularly on the hills if I was feeling freasher. Enjoy it non the less! :)
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Twister #3
Friday Feb 4, 2011 #
Running 21:00 [2] 4.0 km (5:15 / km) +60m 4:53 / km
slept:7.5 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down (cycling) 6:00 [2]
Strength and Conditioning 15:00 [1]
Flexibility 20:00 [0]
Running 53:31 9.3 km (5:45 / km) +236m 5:06 / km
ahr:142 max:164 shoes: Nike Air Pegasus 27 Trail
Note
Thursday Feb 3, 2011 #
Running 18:42 [2] 3.61 km (5:11 / km) +80m 4:40 / km
slept:7.0 shoes: Nike Air Pegasus 27 Trail
Cross Training warm up/down (cycling) 5:00 [2]
Running Drills 30:00 1.2 km (25:00 / km)
shoes: Asics Gel GT-2140
Flexibility 5:00 [0]
Running 13:11 [2] 2.7 km (4:53 / km) +20m 4:42 / km
ahr:136 max:175 shoes: Nike Air Pegasus 27 Trail
Running warm up/down 8:00 [2] 1.0 km (8:00 / km) +5m 7:48 / km
shoes: Nike Air Pegasus 27 Trail
Running warm up/down 15:00 [2] 2.0 km (7:30 / km) +10m 7:19 / km
shoes: Nike Air Pegasus 27 Trail
Running race 17:28 [5] 5.0 km (3:30 / km) +60m 3:18 / km
ahr:178 max:187 shoes: Nike Air Pegasus 27 Trail
1km splits of:
3:18 - slight downhill
3:20 - Slightly undulating this felt good
3:27 - good until I turned into the wind around half way through
3:49 - long uphill slog into a strong wind/gale
3:32 - near gale force headwind and last 500m downhill finish
34s quicker than last year despite the wind. Early part felt good at a pace I think I would comfortably sustain in normal conditions. Still disappointed though as I though I would be sub 17 based on the T reps I had been doing before getting ill. The one positive is that this is about the time another guy in our club did last year and he is a sub 33min 10km runner. Hopefully its just a slow course.
Wednesday Feb 2, 2011 #
Cross Training warm up/down 5:00 [2]
slept:7.5 weight:66.4kg
Strength and Conditioning 30:00 [1]
Running 1:02:00 [3] 12.5 km (4:58 / km) +200m 4:36 / km
shoes: Nike Air Pegasus 27 Trail
Tuesday Feb 1, 2011 #
Running 24:11 [2] 4.92 mi (4:55 / mi)
slept:8.0 shoes: Nike Air Pegasus 27 Trail
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Nike Air Pegasus 27 Trail
Running tempo 49:45 [4] 12.51 km (3:59 / km)
ahr:165 shoes: Nike Air Pegasus 27 Trail