Training Log Archive: harleyIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
Gym 35:00 [4]
3x
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
Saturday Jul 28, 2012 #
Run warm up/down 10:00 [2]
shoes: Roclite315-3 red
Run race 30:45 [4]
shoes: Roclite315-3 red
Coeso day 6 - Aberystwyth urban
MASSIVE WIN!
put a minute into Henry Nyburg and 4 minutes into 3rd place person. Henry had been consistently 10% ahead of the rest of the runners all week and my run stopped him having a clean sweep of 6 1st places - so this is HUGE for me.
Even so I didn't have a perfect run and wasn't running particularly well - or so I thought.
MASSIVE WIN!
put a minute into Henry Nyburg and 4 minutes into 3rd place person. Henry had been consistently 10% ahead of the rest of the runners all week and my run stopped him having a clean sweep of 6 1st places - so this is HUGE for me.
Even so I didn't have a perfect run and wasn't running particularly well - or so I thought.
Friday Jul 27, 2012 #
Note
(sick)
Croeso Day 5
3+ hours on a cool misty car park arly on left me too cold and flakey to run - ill all afternoon and evening.
3+ hours on a cool misty car park arly on left me too cold and flakey to run - ill all afternoon and evening.
Thursday Jul 26, 2012 #
Run warm up/down 45:00 [3]
shoes: Roclite315-3 red
Big walk to start etc
Run race 1:02:00 [3]
shoes: Roclite315-3 red
Croeso Day 4 Teifi Pools
Not too bad a run, made some stupid errors which cost lots of time.
Was dqd for missing 11 (masquerading as a fence x-ing just where I crossed a fence) but reinstated as so many others did the same.
then jury dq'd me again after prorest!
Not too bad a run, made some stupid errors which cost lots of time.
Was dqd for missing 11 (masquerading as a fence x-ing just where I crossed a fence) but reinstated as so many others did the same.
then jury dq'd me again after prorest!
Wednesday Jul 25, 2012 #
Walk 6:00:00 [3]
Aberystwyth - Borth - Aberystwyth
very up and down
very up and down
Tuesday Jul 24, 2012 #
Run race 45:25 [4] 2.6 km (17:28 / km) +115m 14:18 / km
shoes: Roclite315-3 red
Croeso day 3
Tricky - wrong veg bdy at 2, wrong ditch jn at 3, too much map detail at 5, ctrl hidden in ditch at 8, trecherous descent to 11.
not great!
Tricky - wrong veg bdy at 2, wrong ditch jn at 3, too much map detail at 5, ctrl hidden in ditch at 8, trecherous descent to 11.
not great!
Run warm up/down 40:00 [3]
Monday Jul 23, 2012 #
Run race 43:08 [4] 4.2 km (10:16 / km) +110m 9:05 / km
shoes: Roclite315-3 red
Croeso Day 2 - Foel Goch - 4.2m 110m
read no. for ctrl 3 when I accurately got to ctrl2 - wasted 1 1/2 mins took it too cautious after that.
read no. for ctrl 3 when I accurately got to ctrl2 - wasted 1 1/2 mins took it too cautious after that.
Run warm up/down 40:00 [3]
Sunday Jul 22, 2012 #
Run race 1:11:01 [4]
shoes: Roclite315-3 red
Croeso Day 1 - Gwanas
was going well to 5 (3rd overall) then lost it on the way to 6 (lost 15+ mins and got rescued by Rick and Jill!). Made a balls up of 10 where I did a parallel error chasing some fit swedes and then a 180 out of 11. Lost 20 odd mins ain all. :-(
Marsh running was brill!
was going well to 5 (3rd overall) then lost it on the way to 6 (lost 15+ mins and got rescued by Rick and Jill!). Made a balls up of 10 where I did a parallel error chasing some fit swedes and then a 180 out of 11. Lost 20 odd mins ain all. :-(
Marsh running was brill!
Run warm up/down 30:00 [3]
Friday Jul 20, 2012 #
Gym 35:00 [3]
3x
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
Tuesday Jul 17, 2012 #
Gym 35:00 [4]
3x
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
Sunday Jul 15, 2012 #
Run warm up/down 10:00 [3]
Run race 29:07 [4]
shoes: Roclite315-3 red
Pooley Fields WM Relays M50 leg 2
lost 2 mins to 1 as 1&4 were adjacent and their numbers transposed - suddenly realised that the line from "1" went to 3 ! Difficult to see line to the real 1 and the circle was "hidden" amongst the green.
Similar problem with 15&19.
Lost time at 6 due to inexplicable 90 compass error - I checked!
Lost time at 11 as the path split (I didnt notice) and I ended up on the wrong parallel path which didnt lead to my control.
Other small losses due to inability to read useful map detail.
Running fairly well.
lost 2 mins to 1 as 1&4 were adjacent and their numbers transposed - suddenly realised that the line from "1" went to 3 ! Difficult to see line to the real 1 and the circle was "hidden" amongst the green.
Similar problem with 15&19.
Lost time at 6 due to inexplicable 90 compass error - I checked!
Lost time at 11 as the path split (I didnt notice) and I ended up on the wrong parallel path which didnt lead to my control.
Other small losses due to inability to read useful map detail.
Running fairly well.
Wednesday Jul 11, 2012 #
Run intervals 30:00 [4]
warm up
4x 1min speed intervals with 1 min recov
3 mins easy
4x 1min hill interval with 1 min recov
warm down
4x 1min speed intervals with 1 min recov
3 mins easy
4x 1min hill interval with 1 min recov
warm down
Gym 35:00 [3]
rower - various weights machines (thighs and upper body)
Tuesday Jul 10, 2012 #
Gym 35:00 [4]
pre-breakfast body wakeup session
3x
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
3x
5mins x-trainer (hard) then 5mins recovery (moderate) spin on rollers - repeat
Strength&Conditioning 35:00 [3]
core - lots of planks & abs work
arms - curls
thighs - eccentric minisquats
arms - curls
thighs - eccentric minisquats
Sunday Jul 8, 2012 #
Green Gym 30:00 [3]
push mowing - pretty hard on core
Thursday Jul 5, 2012 #
Run intervals 1:10:00 [4]
5 mins warm up
6x5miins speed repeats (3mins hard, 2 mins recovery to <120hrm)
5 mins easy jog
8x3mins hill reps (1min hill 2 mins recov) hills alt 10%/15%
5 mins warms down
6x5miins speed repeats (3mins hard, 2 mins recovery to <120hrm)
5 mins easy jog
8x3mins hill reps (1min hill 2 mins recov) hills alt 10%/15%
5 mins warms down
Tuesday Jul 3, 2012 #
Run 2:00:00 [2]
Yr6 Peckwood treasure hunt - putting it out - patrolling - getting it back in
very humid and damp - v muddy
very humid and damp - v muddy
Gym 30:00 [5]
rower (treadmil see separate) weights machines and rower
Run hills 35:00 [5]
gasp!
Monday Jul 2, 2012 #
Yoga/Tai-Chi 1:15:00 [2]
Sunday Jul 1, 2012 #
Run race 1:17:57 [4]
Harvester Relays - Bordon heath
6.1km morning leg - very tricky as path network was unfathomable.
6.1km morning leg - very tricky as path network was unfathomable.