Training Log Archive: ndobbsIn the 31 days ending May 31, 2008:
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Saturday May 31, 2008 #
running warm up/down 35:00 [2] 6.0 km (5:50 / km)
of which 22 before...
running race 18:00 [5] 5.0 km (3:36 / km) +60m 3:24 / km
ahr:183 max:193
5km race of happiness, two loops in Happy Park...
3:31 per km the first loop, 3:42/km the second... AHR 178, then 188
I seem to remember running 4/km with a fair bit of climb and descent for 18km in France a couple of years ago... running sub 3:50 on the flat... so I guess I was faster then...
I get the feeling runners are gits... just after the start, I was with the leaders, some spa who possibly was second decided to overtake me then cut in in front and elbow me... this was supposed to be a fun run in a park... jaysus... so I returned the favour...
... then at a piece of bad signalling, I got tripped (didn't quite fall) from behind as people weren't too sure which way to go. gits
winner was definitely sub 16, I was tenth plus or minus a couple of places.
15% faster and I might have a chance of qualifying for a sprint final :(
3:31 per km the first loop, 3:42/km the second... AHR 178, then 188
I seem to remember running 4/km with a fair bit of climb and descent for 18km in France a couple of years ago... running sub 3:50 on the flat... so I guess I was faster then...
I get the feeling runners are gits... just after the start, I was with the leaders, some spa who possibly was second decided to overtake me then cut in in front and elbow me... this was supposed to be a fun run in a park... jaysus... so I returned the favour...
... then at a piece of bad signalling, I got tripped (didn't quite fall) from behind as people weren't too sure which way to go. gits
winner was definitely sub 16, I was tenth plus or minus a couple of places.
15% faster and I might have a chance of qualifying for a sprint final :(
Note
clicked on the vdot link...
Apparently my Easy/Long runs should be at a 4:49 pace, threshold 3:52, intervals (1 km) 3:33....
guess I should be training faster??!
Apparently my Easy/Long runs should be at a 4:49 pace, threshold 3:52, intervals (1 km) 3:33....
guess I should be training faster??!
Friday May 30, 2008 #
trail run intervals 24:40 [4] 6.1 km (4:03 / km)
ahr:176 max:189
5*4 intervals plus an extra one 4:40 long because I can't count...
nettles are strating to crowd out a couple of the paths... I can feel them now... pity I'm not going orienteering in Lithuania anytime soon, it would have been good training :)
Beautiful sunny day, temperature in the twenties, jst the way I like it!
nettles are strating to crowd out a couple of the paths... I can feel them now... pity I'm not going orienteering in Lithuania anytime soon, it would have been good training :)
Beautiful sunny day, temperature in the twenties, jst the way I like it!
running warm up/down 57:20 [1] 8.4 km (6:50 / km)
ahr:145
zzzz
hard work to stop the stitch taking over ...
hard work to stop the stitch taking over ...
Note
oops... I thought the 5k I'm running tomorrow was going to be on Sunday... I guess that means I can party harder ;p
Wednesday May 28, 2008 #
orienteering 2:00:00 [2] 15.66 km (7:40 / km)
ahr:125 max:159
Took a trip out to Michałowek, the map to the NE of Warsaw. First time there. Nice, big forest.. not fantastic orienteering, but very pleasant to run through.
Fold part of the map and it becomes A3, and it's 1:15000, 2.5m contours.
Got off the train one stop too early, thanks to the wonderful signs in Polish train stations... so picked up some strawberries and water on the way to the forest. Half a kilo of strawberries to myself :)
Took the bus and tram back... which is probably slower but they come more often...
Fold part of the map and it becomes A3, and it's 1:15000, 2.5m contours.
Got off the train one stop too early, thanks to the wonderful signs in Polish train stations... so picked up some strawberries and water on the way to the forest. Half a kilo of strawberries to myself :)
Took the bus and tram back... which is probably slower but they come more often...
Monday May 26, 2008 #
running 43:22 [2] 6.84 km (6:20 / km)
ahr:140 max:168
Morning jog
Went across the bridge and ran north along the far side of the Vistula... nice for a change, but the bridge is too long.
Nice paths and sunshine. Saw donkeys and zebras.
Spike points: 1
Went across the bridge and ran north along the far side of the Vistula... nice for a change, but the bridge is too long.
Nice paths and sunshine. Saw donkeys and zebras.
Spike points: 1
Sunday May 25, 2008 #
forest run warm up/down 13:00 [2]
orienteering race 1:10:07 [4] 10.4 km (6:45 / km)
ahr:167 max:183
Baltic Cup Day 3.
1234567891011141312131415... doh
also messed up 6 bad... 7 mins mistakes total? going to 12 I was really pushing hard... got 14 perfectly :(
overall, running much better than in recent months, perhaps because it is relatively flat, but not navigating well at all. Several small mistakes and a couple of times I just lost it completely. However a bit more map time and things should improve. I'm looking forward to learning to orienteer at highish speed. Perhaps I should slow down a little in the short term at imp comps...
1234567891011141312131415... doh
also messed up 6 bad... 7 mins mistakes total? going to 12 I was really pushing hard... got 14 perfectly :(
overall, running much better than in recent months, perhaps because it is relatively flat, but not navigating well at all. Several small mistakes and a couple of times I just lost it completely. However a bit more map time and things should improve. I'm looking forward to learning to orienteer at highish speed. Perhaps I should slow down a little in the short term at imp comps...
Saturday May 24, 2008 #
forest run warm up/down 13:00 [2]
orienteering race 1:09:07 [4] 10.66 km (6:29 / km)
ahr:173 max:187
Baltic Cup Day 2
WRE (points as yet unknown, I guess 850)
Winner ran 58 I think. I counted 6.5 minutes of mistakes big and tiny...
ran a couple of controls towards the end with/against the swedish course winner... he upped my pace so even after he left I still ran the last few controls super fast (for me)...
Nice to feel I could run... pity I oculdn't think... blew the 18th completely... superman ran 15 minutes faster!!
WRE (points as yet unknown, I guess 850)
Winner ran 58 I think. I counted 6.5 minutes of mistakes big and tiny...
ran a couple of controls towards the end with/against the swedish course winner... he upped my pace so even after he left I still ran the last few controls super fast (for me)...
Nice to feel I could run... pity I oculdn't think... blew the 18th completely... superman ran 15 minutes faster!!
Friday May 23, 2008 #
forest run warm up/down 25:00 [2]
orienteering race 36:07 [4] 5.1 km (7:05 / km)
ahr:178 max:188
doh... 7 minutes mistakes... ridiculous!!
Especially the control where I knew there was a risk I would make a mistake, not that it was diff, but I fell twice midway... and then ignored the many warning signs as I neared the end of the leg... stupidissimo
Baltic Cup Day 1.
Especially the control where I knew there was a risk I would make a mistake, not that it was diff, but I fell twice midway... and then ignored the many warning signs as I neared the end of the leg... stupidissimo
Baltic Cup Day 1.
Wednesday May 21, 2008 #
running 23:00 [1] 3.8 km (6:03 / km)
ahr:130
pre-breakfast, ogród saski
running 40:45 [3] 7.9 km (5:09 / km)
ahr:145
running with Magnus in the evening. Nice to have company...
north along the wisla, cut in through the old and new towns on the way back.
north along the wisla, cut in through the old and new towns on the way back.
Sunday May 18, 2008 #
orienteering race 49:47 [4] *** 7.01 km (7:06 / km)
ahr:174 max:196 spiked:11/18c
Vilnius 2008
Day Three,
Chasing start
This was a fun race. After a disastrous second day I wasn't running with the top guys, but there's enough depth here that even down the field there's good racing. I caught the two guy ahead of me around about the 5th control... led to the 6th but messed up for no good reason - I knew what I was doing but let a bit of unmapped white distract me... so he got away... bad route to the 7th plus a 20 sec mistake but still caught him again... same story at 8 but he was ahead, stayed ahead to 11. 12 I sped up on a long leg, overtake number 2 guy too and got the control nicely... thought I was getting the next one nicely but it wasn't where i expected... relocated reasonably... pushed hard the next three... horsed up the last bit of the 16th letting no2 get ahead and away, and number 1 guy had a slight lead... sat (fast) behind him the next control, followed to the last knowing I had a good kick left in me... overtook him downhilling out of the last control and had the fastest split into the finish :) like a child :)
So it looks like I was substantially fitter than the guys I was racing with but unable to read a map... made about 5 mins of mistkaes, 10 behind the winner
Day Three,
Chasing start
This was a fun race. After a disastrous second day I wasn't running with the top guys, but there's enough depth here that even down the field there's good racing. I caught the two guy ahead of me around about the 5th control... led to the 6th but messed up for no good reason - I knew what I was doing but let a bit of unmapped white distract me... so he got away... bad route to the 7th plus a 20 sec mistake but still caught him again... same story at 8 but he was ahead, stayed ahead to 11. 12 I sped up on a long leg, overtake number 2 guy too and got the control nicely... thought I was getting the next one nicely but it wasn't where i expected... relocated reasonably... pushed hard the next three... horsed up the last bit of the 16th letting no2 get ahead and away, and number 1 guy had a slight lead... sat (fast) behind him the next control, followed to the last knowing I had a good kick left in me... overtook him downhilling out of the last control and had the fastest split into the finish :) like a child :)
So it looks like I was substantially fitter than the guys I was racing with but unable to read a map... made about 5 mins of mistkaes, 10 behind the winner
running warm up/down 10:00 [1]
Saturday May 17, 2008 #
orienteering 1:35:44 [3]
Vilnius 2008
Day 2
After a 10th place yesterday, the Lithuanians put me firmly in my place today... 10th place was 72:51 today, winner 64:49. I couldn't have run 72, but 15 minutes faster was probably possible.
I ran well to the 4th, small mistake at the fifth, big en route to 6, huge (over 3 mins) at 7... 8 was slow but I read myself back into the map... ok 9, 10, 11... 12 I blame the map in part. 17 big mistake again
room for improvement :(
lithuanians are damn good at lithuanian orienteering :)
Day 2
After a 10th place yesterday, the Lithuanians put me firmly in my place today... 10th place was 72:51 today, winner 64:49. I couldn't have run 72, but 15 minutes faster was probably possible.
I ran well to the 4th, small mistake at the fifth, big en route to 6, huge (over 3 mins) at 7... 8 was slow but I read myself back into the map... ok 9, 10, 11... 12 I blame the map in part. 17 big mistake again
room for improvement :(
lithuanians are damn good at lithuanian orienteering :)
running warm up/down 10:00 [1]
Friday May 16, 2008 #
orienteering race 28:34 [4] *** 4.1 km (6:58 / km)
spiked:19/24c
Vilnius 2008
Day 1 (Sprint)
1:5000 map.
Flew to Vilnius as buses/trains didn't suit... bus in to Tomas' office and he drove me out in the rain to the event.
Wasn't particularly happy with my run, but idd well, which may be a good sign.
Spiked controls 1 through 5 at high speed, after 4 leader 2:01, me 2:14, dropped another 5 secs to leader on the 5th, then started losing a few more seconds.... 4:18 v 5:13 at the 9th... still no mistakes, just a few hesitations... slightly off line on the 11th, first mistake at the 12th losing 20 seconds maybe incl slower running? ... another 10 on 13... 7:25 v 9:16
then picked it up again - 55 v 58 on the 14th despite being uphill in green!
12:05 v 14:20 at 16
then i started losing time a bit more consistently? after the 17th, got all the remaining controls cleanly, but lost time on the long leg by a dodgy route to 19... 19:50 v 23:39, 3:49 down... only lost 26 seconds in the next 4.5 minutes... it got easier :)
it was quite a technical course, so by only missing two controls (12,13) and not by much... and by not makinga complete haims of the longer legs, I got a pretty good result.
Tenth place in Lithuania when all the top guys are there is not so bad... it was medal standard for Irish champs...
Day 1 (Sprint)
1:5000 map.
Flew to Vilnius as buses/trains didn't suit... bus in to Tomas' office and he drove me out in the rain to the event.
Wasn't particularly happy with my run, but idd well, which may be a good sign.
Spiked controls 1 through 5 at high speed, after 4 leader 2:01, me 2:14, dropped another 5 secs to leader on the 5th, then started losing a few more seconds.... 4:18 v 5:13 at the 9th... still no mistakes, just a few hesitations... slightly off line on the 11th, first mistake at the 12th losing 20 seconds maybe incl slower running? ... another 10 on 13... 7:25 v 9:16
then picked it up again - 55 v 58 on the 14th despite being uphill in green!
12:05 v 14:20 at 16
then i started losing time a bit more consistently? after the 17th, got all the remaining controls cleanly, but lost time on the long leg by a dodgy route to 19... 19:50 v 23:39, 3:49 down... only lost 26 seconds in the next 4.5 minutes... it got easier :)
it was quite a technical course, so by only missing two controls (12,13) and not by much... and by not makinga complete haims of the longer legs, I got a pretty good result.
Tenth place in Lithuania when all the top guys are there is not so bad... it was medal standard for Irish champs...
running warm up/down 20:00 [1]
Thursday May 15, 2008 #
running 42:00 [1] 6.0 km (7:00 / km)
ahr:121
guh
another semi-typical day:
don't sleep particularly well, and don't feel 100% so don't feel guitly about sttaying in bed till after 10 am... breakfast finishes at 11 and straight to polish class...
which finishes at 2... back to the ranch, decide not time to run, eat, shower and get to the institute in time for GS' colloquim talk, so I go to the institute, eat half a banana and a couple of biscuits before the talk in the hope of running not too long after...
only get home several hours later... collapse on the couhc for another 40 minutes before going for a gentle gentle jog... started feeling better halfway through...
eating lunch/dinner at 10pm
I need to get a routine, or out of warsaw, or something...
Vilnius this weekend
another semi-typical day:
don't sleep particularly well, and don't feel 100% so don't feel guitly about sttaying in bed till after 10 am... breakfast finishes at 11 and straight to polish class...
which finishes at 2... back to the ranch, decide not time to run, eat, shower and get to the institute in time for GS' colloquim talk, so I go to the institute, eat half a banana and a couple of biscuits before the talk in the hope of running not too long after...
only get home several hours later... collapse on the couhc for another 40 minutes before going for a gentle gentle jog... started feeling better halfway through...
eating lunch/dinner at 10pm
I need to get a routine, or out of warsaw, or something...
Vilnius this weekend
Tuesday May 13, 2008 #
running 1:10:00 [2] 10.0 km (7:00 / km)
warsaw.
garmin battery died 10 mins in, so don't kno if it ws exactly 15 mintes I ran fast in two blocks of two with a big slow patch in between
garmin battery died 10 mins in, so don't kno if it ws exactly 15 mintes I ran fast in two blocks of two with a big slow patch in between
Sunday May 11, 2008 #
Note
Vague plans are starting to form for the summer... possibly skipping WC/Oringen to run OOcup in Slovenia... which would lead on nicely to the French 6days (with a possible trip to Aydat in between?)
Decided my orienteering last weekend at the Irish Champs (I know, reports to follow...) wasn't really any much better than three or four years ago, which is pretty shameful. I think I am now capable of orienteering much better, attacking a course... but I need practice, a little more fitness and some mental training/head rewiring...
I'm not sure where hill training is going to come from in the next month or two, nor in the next year in Sweden... but I should learn to O at speed.
Short term, there are three-day events two weekends in a row which is a good start, first in/near Vilnius, then at the Baltic Cup in the North of Poland. I should be getting public transport out to local maps here midweek, but motivation is middling...
Decided my orienteering last weekend at the Irish Champs (I know, reports to follow...) wasn't really any much better than three or four years ago, which is pretty shameful. I think I am now capable of orienteering much better, attacking a course... but I need practice, a little more fitness and some mental training/head rewiring...
I'm not sure where hill training is going to come from in the next month or two, nor in the next year in Sweden... but I should learn to O at speed.
Short term, there are three-day events two weekends in a row which is a good start, first in/near Vilnius, then at the Baltic Cup in the North of Poland. I should be getting public transport out to local maps here midweek, but motivation is middling...
running 1:04:48 [1] 10.1 km (6:25 / km)
ahr:128 max:146
north along river. easy...
did a little core strength beforehand
lots of people on bikes again. only two other runners... maybe runners get up early :)
again, not unpleasant place to run but compared to ireland it's depressing. Maybe I need training partners...
did a little core strength beforehand
lots of people on bikes again. only two other runners... maybe runners get up early :)
again, not unpleasant place to run but compared to ireland it's depressing. Maybe I need training partners...
Saturday May 10, 2008 #
trail run 1:18:35 [3] 15.58 km (5:03 / km)
ahr:147 max:170
Running in Warsaw, norht along the Vistula. Just not a patch on Ireland... don't think I'd be a runner if I lived in this country long-term :(
Kept up a reasonable pace for some of it: 30 mins at faster than 4:40/km according to garmin
Nice to feel good running, muscles felt it a bit and the foot was verging on sore at the end. Hope it won't cause probs again.
Ate a quick steak and went to see the Barber of Seville...
Kept up a reasonable pace for some of it: 30 mins at faster than 4:40/km according to garmin
Nice to feel good running, muscles felt it a bit and the foot was verging on sore at the end. Hope it won't cause probs again.
Ate a quick steak and went to see the Barber of Seville...
Note
back in Warsaw after taking the boat to France on Wed, arriving Thurs, driving to Paris (knee irritated) arriving midnight... talking till 2am... then plane today... considered going for a run this evening but no :(
Wednesday May 7, 2008 #
running 22:05 [1] 3.4 km (6:30 / km)
Woodstown Beach, Waterford.
Only a couple of minutes drive from the house and it's beautiful. Sunshine, sea, trees, cliffs, sand...
Warmup/Down and recup
Only a couple of minutes drive from the house and it's beautiful. Sunshine, sea, trees, cliffs, sand...
Warmup/Down and recup
running 20:00 [4] 5.0 km (4:00 / km)
Woodstown Beach, Waterford.
5*4 intervals... not going flat out, but don't know if I could have gone a lot faster... wasn't the goal anyway... just wanted to get the heart and legs pumping
5*4 intervals... not going flat out, but don't know if I could have gone a lot faster... wasn't the goal anyway... just wanted to get the heart and legs pumping