Training Log Archive: CheplsIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Path warm up/down 15:00 [2] 2.0 km (7:30 / km)
11:00 AM
WU + WD
Orienteering race 1:01:44 [4] 10.31 km (5:59 / km) +393m 5:02 / km
11:44 AM
Dunollie and Dunstaffnage
Steady run round Day 1 with only 1 oe 2 wee misses. Legs better than expected but not pushing it too hard.
Saturday Jul 30, 2011 #
Path warm up/down 10:00 [2] 1.5 km (6:40 / km)
11:30 AM
short and sweet WU
Path race 2:05:59 [5] 22.55 km (5:35 / km) +1532m 4:10 / km
12:07 PM
Dufftown
Race 5 in the SHR championship. Warm day in the hills with not much wind. Really enjoyed the run out, starting steady but catching the pack for 2nd rand running with Jethro until the summit. On the return I started to struggle with the heat and inparticular the ascents. Lost some time on the last 2 hill where Whitlie caught me and I didn't quite manage to overtake him on the descent. Tough last quarter but survived better than some runners on the day and finished 4th. Robbie set a new course record in 1h54m02
Friday Jul 29, 2011 #
Road 41:35 [3] 9.58 km (4:20 / km) +223m 3:53 / km
7:48 AM
Meadows
morning run with Michael G for company.
Thursday Jul 28, 2011 #
Road warm up/down 15:54 [2] 3.4 km (4:41 / km) +55m 4:19 / km
8:35 AM
Edinburgh
Run IW
Road warm up/down 11:54 [2] 2.03 km (5:52 / km) +44m 5:17 / km
1:04 PM
KB
WU
Road tempo 22:28 [4] 6.52 km (3:27 / km) +97m 3:12 / km
1:17 PM
KB
22.28. 25s of but time was expected after a tiring day yesterday and the course was very soggy and it was peeing it down. Still loving the new Inov8 roads.
Road warm up/down 11:39 [2] 2.45 km (4:45 / km) +47m 4:20 / km
1:40 PM
KB
WD with a brief search for a lost competitor. She eventually turned up after 1h20. As I had persuaded her to run I wasn't the most popular once she was back. oops..
Wednesday Jul 27, 2011 #
Road warm up/down 24:18 [2] 4.85 km (5:01 / km) +269m 3:55 / km
7:55 AM
Edinburgh South
IW
Road warm up/down 14:11 [2] 3.3 km (4:18 / km) +189m 3:20 / km
5:44 PM
Edinburgh
HFW
Path warm up/down 17:51 [2] 3.28 km (5:27 / km) +94m 4:46 / km
7:05 PM
Pentlands
WU
Path race 25:37 [5] 5.21 km (4:55 / km) +331m 3:44 / km
7:33 PM
Pentlands
evening hill race. stiff and slow at the start but going ok when I warmed up. 20s down on Hector at the top before cruising the descent. Hector running well to break the course record, Ant 2nd and me 3rd in 25:37. Happy enough after a tiring day at work.
Path 51:19 [3] 6.56 km (7:49 / km) +344m 6:12 / km
8:01 PM
Pentlands
Long WD back round the course collecting in the markers.
Tuesday Jul 26, 2011 #
Road warm up/down 16:00 [2] 3.43 km (4:40 / km) +170m 3:44 / km
7:59 AM
Edinburgh
IW
Path 1:02:31 [3] 12.34 km (5:04 / km) +626m 4:02 / km
5:52 PM
Arthurs Seat
run round the seat after work. sweating m tits off and lovin the hills.
Monday Jul 25, 2011 #
Road warm up/down 40:26 [2] 7.87 km (5:08 / km) +318m 4:17 / km
7:42 AM
Edinburgh
shuffeling to work
Road 13:00 [2] 3.0 km (4:20 / km)
6:00 PM
run HFW
Sunday Jul 24, 2011 #
Bike long (Road Bike) 4:20:00 [3]
65 miles and a sore bum by the end.
Saturday Jul 23, 2011 #
Bike long (Road Bike) 6:05:00 [3]
95 miles DONE!
Friday Jul 22, 2011 #
Road warm up/down 16:25 [2] 3.44 km (4:46 / km) +123m 4:03 / km
8:20 AM
Edinburgh
every day im shuffelin..
Road warm up/down 15:03 [2] 3.25 km (4:38 / km) +83m 4:06 / km
6:45 PM
Edinburgh
shuffeling a little faster, get in! bring on the weekend
Thursday Jul 21, 2011 #
Road long 2:22:49 [3] 33.27 km (4:18 / km) +815m 3:49 / km
5:59 PM
West Lothian
soooo what was ment to be the kick start to Roscos marathon training turned into a bit of an epic killing us both by the end..
caught a train out to Linlithgow and ran back..sounds easy on paper but not as easy when you do not have a map and try and take a short cut of the canal before Broxburn. Anyway turned out to be a pretty hard run and enjoyable until we hit town... only 10k short of roscos target.
Wednesday Jul 20, 2011 #
Road warm up/down 15:43 [2] 3.46 km (4:33 / km) +41m 4:17 / km
8:35 AM
Edinburgh
run IW
Road warm up/down 17:08 [2] 2.67 km (6:25 / km) +216m 4:34 / km
5:52 PM
Edinburgh south
WU to street-O
Road tempo 29:38 [4] 7.85 km (3:46 / km) +256m 3:15 / km
6:12 PM
Edinburgh Old Toon
cruise round the street. Feeling good and fast in my new road flats. Loving the new Inov8 roads
Road warm up/down 11:45 [2] 2.09 km (5:37 / km) +73m 4:47 / km
6:42 PM
Meadows
WD + WU for 2 mile race
Road tempo 10:17 [5] 3.21 km (3:12 / km) +49m 2:59 / km
7:05 PM
meadows
legs little stiff to begin with and not ever feeling fresh but had a good spring in m step. 10.17. Almost 20s faster than last month. maybe sub 10 with fresh legs?? splits: 5.07, 5.10
Road warm up/down 8:23 [2] 2.0 km (4:12 / km) +16m 4:02 / km
7:17 PM
Meadows
WD
Tuesday Jul 19, 2011 #
Road warm up/down 42:13 [2] 8.26 km (5:07 / km) +328m 4:16 / km
11:12 AM
Edinburgh
run IW..sleepy
Road warm up/down 14:00 [2] 3.4 km (4:07 / km) +143m 3:24 / km
Meadows
run HFW
Monday Jul 18, 2011 #
Road warm up/down 53:39 [2] 10.73 km (5:00 / km) +462m 4:07 / km
Como, Italy
last day morning run from Italy to Switzerland to Italy to Switzerland and back to Italy after crashing in a B&B run by a former Italian 110m hurdler (first reserve for Atlanta 1996). Good running chat over breakfast. Missed out on an epic race by a day http://www.marathontraillagodicomo.it maybe one for next year!!
was going to run up the final climb but the thunderstorms moved in so a went to an all you can eat instead where they tried charging me extra because 'I ate too much' cheeky italian fecks.
Sunday Jul 17, 2011 #
Road 7:00 [1] 1.5 km (4:40 / km)
9:00 PM
long day eating chocolate and driving across Switzerland. Only managed a short run down from dropping of the car. Was toying with doing a hill race http://www.vogellisi-berglauf.ch but the weather was shite.
Saturday Jul 16, 2011 #
Road warm up/down 39:06 [2] 8.48 km (4:37 / km) +518m 3:32 / km
10:37 AM
Lausanne, Switzerland
morning run round the wee farm villages from Margories before heading down to Lausanne where we spent a good few hours in the olympic museum checking out running spikes from the 1930s and having a wee recce of the sprint outskirts for WOC 2012.
Friday Jul 15, 2011 #
Road warm up/down 31:25 [3] 5.95 km (5:17 / km) +240m 4:24 / km
4:59 AM
Turino, Italy
morning run up the hill from the campsite after a very rough night in lightening storms before driving into the Alps..
Path 58:31 [3] 10.13 km (5:47 / km) +575m 4:30 / km
3:44 PM
Les Diablerets, Switzerland
...after spending 4h up on the glacier (3000m) decided to do a nice run round the meadows to take advantage of the altitude training. Felt great. went for a swim in Lake Geneva. Ended up nicely burnt by the end of the day when we hit the Jazz Festival in Montreux. Epic.
anyone game for Glacier 3000 run next year? http://www.glacier3000.ch/en/Summer/Glacier3000run...
Thursday Jul 14, 2011 #
Path 30:00 [2] 7.0 km (4:17 / km)
7:15 AM
Bobbio, Italy
morning run up the vally past an Olympic training centre. Also discovered Bobbio is the finish line for an epic 125 km (5500m) ultramarathon http://www.theabbotsway.com/ awsome little town with a highly recommended pizzaria and B&B
Wednesday Jul 13, 2011 #
Path long 2:16:08 [3] 18.73 km (7:16 / km) +1688m 5:01 / km
1:33 PM
Cinque Terre, Italy
After walking for 3-4h in 27C heat and swimming in the Med over the last two days my legs were feeling great so I went for a long run back to the car. Decided to head straight up the hill and took a short cut which I am still regretting. ended up stuck in old vinyards and shrubs. took some time to hit the top road after which the running was easy as I had sweated everything oot and bled a fair bit so was running on some good adreniline. good to see some water at the end. Next we drove up to Bobbio..
Tuesday Jul 12, 2011 #
Road 28:48 [3] 6.83 km (4:13 / km) +464m 3:09 / km
6:05 AM
Bergamo, Italy
and the Holiday starts..morning run to the old town and back
Monday Jul 11, 2011 #
Road 15:00 [2] 3.0 km (5:00 / km)
11:00 AM
run round Figgate Park checking a map. before flying out to Italy for a holiday.
Sunday Jul 10, 2011 #
Road 45:00 [2] 8.5 km (5:18 / km)
Saturday Jul 9, 2011 #
Orienteering (technique) 2:08:50 [3] 15.98 km (8:04 / km) +736m 6:33 / km
9:46 AM
National View, Finland
out on two very nice areas round the national view of finland. Kamakazeed by horse flies but survived. Just. No push left after the weekend.
Friday Jul 8, 2011 #
Path warm up/down 21:57 [2] 3.29 km (6:40 / km) +64m 6:05 / km
10:34 AM
Kuhno, Finland
WU
Path warm up/down 1:24:28 [5] 12.32 km (6:51 / km) +333m 6:02 / km
11:12 AM
Kuhmo, Finland
Out with the DSQ punters with the 3rd last start of the day. Nother scorching day. Lasted until number 8 then the heat hit me and pace dropped. Felt like I walked the second half. Heat and me don't go well together.
Path warm up/down 30:00 [2] 3.4 km (8:49 / km)
9:00 PM
Finland National View
run round the National View followed by a swim in the national lake under the national finish sunset. Priceless.
Thursday Jul 7, 2011 #
Path warm up/down 15:00 [2] 2.0 km (7:30 / km)
Orienteering race (Euromeeting Middle) 46:00 [5] 7.5 km (6:08 / km)
GPS tracking here:
http://www.tulospalvelu.fi/gps/20110707kainuuH21/
Wednesday Jul 6, 2011 #
Road 24:17 [2] 5.22 km (4:39 / km) +126m 4:09 / km
7:29 AM
Kuhmo, Finland
morning run before breakfast
Orienteering (technique) 48:58 [3] 5.43 km (9:01 / km) +127m 8:04 / km
12:39 PM
Kuhmo, Finland
Some techneque in some very tricky and tough forest near the russian boarder.
Tuesday Jul 5, 2011 #
Path warm up/down 22:53 [2] 5.3 km (4:19 / km) +114m 3:54 / km
8:04 AM
Kuhmo, Finland
morning run
Path warm up/down 10:00 [2] 1.5 km (6:40 / km)
2:45 PM
Kuhmo, Finland
WU
Orienteering race 1:37:30 [5] 16.0 km (6:06 / km)
3:10 PM
Kuhmo, Finland
really hot day which was putting me off at the start but not that bad once I got into it. Started off OK, steady. Little wobble on first loop but finished it with the other british boys. Second loop running with some scandi's til the middle common control then missed the second gaffle where I found myself on my own. Finished the second loop a bit down but had the shorter gaffle on the 3rd. Once gain a 30s miss but nothing more running on my own so dropped a bit on the lead and started the common long final loop with rob and spongey. spongey was not feeling to good so pushed hard with rob and some finish boys to catch up hector and ralph by the 3rd last. physically well tired by the end and didn't have any kick left in the sprint finish with the other brits. Kramov 86 min. Ralph, Rob, Hector than me all in a line in 97 min. Shattered.
GPS here: I ended up with AM's tracker. RR with mine, RB with RR and AM with RB. The rest all correct.
http://www.tulospalvelu.fi/gps/20110705kainuuH21/
Monday Jul 4, 2011 #
Path warm up/down 31:39 [2] 6.19 km (5:07 / km) +65m 4:51 / km
7:10 AM
Kuhmo, Finland
morning run
Road warm up/down 15:13 [2] 3.0 km (5:04 / km) +8m 5:00 / km
1:20 PM
Kuhmo, Finland
WU + WD
Orienteering race 13:16 [5] 3.7 km (3:35 / km)
2:50 PM
Kuhmo, Finland
running ok but nav to fast for my head but hitting all controls until I missed out 17 which was on a straight line between 16 and 18, Didn't realise until I finished. Would have been about 13:30, 40s down on Rost. Ah well a bit of a poor track record in sprint this year. 2 sprints and 2 DSQs.
Sunday Jul 3, 2011 #
Orienteering 28:53 [3] 5.99 km (4:49 / km) +96m 4:28 / km
7:44 PM
Kuhmo, Finland
After a 13h of travelling went out for an easy cruise with BJ and Toni round a sprint map
Saturday Jul 2, 2011 #
Road warm up/down 17:00 [2] 4.0 km (4:15 / km)
Orienteering intervals 1:07:52 16.26 km (4:10 / km) +526m 3:36 / km
10:43 AM
Livingston
With Scawbaws round Livi and Dechmont Law.
Feeling good, bouncy and fast
Friday Jul 1, 2011 #
Note
15 min dynamic warm up
3 sets of:
5x 55k power cleans
5x 52.5k front squats
3x 50k jerks
5x pull ups
8x 8k MB floor slams
10x plyo MB sit ups
5x sitting box jumps
20x 10k MB floor taps
and IW
Road warm up/down 26:00 [2] 5.4 km (4:49 / km)
long day at work and far too tired to do any training in the evening. Bring on the 2 week holiday.