Training Log Archive: rcroIn the 28 days ending Feb 28, 2011:
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Saturday Feb 26, 2011 #
Running 32:20 [4] 6.44 km (5:01 / km) +30m 4:54 / km
shoes: Saucony ProGrid Triumph 7
Got back from Taunton earlier than expected so decided to go for a run to make up for rather sensibly avoiding Worlebury.
Noted as I was going up Pembroke Road that it felt faster than normal (except for having to come to a complete stop because of a couple of w*nkers completely blocking the pavement and not letting me past... Tried to keep up the pace - compared with previous attempts at my standard 4 mile loop it was a lot quicker. Started feeling it for the last mile though - my back didn't seem right.
Mile 1 - 8:27 (climb 30m)
Mile 2 - 7:52 (flat)
Mile 3 - 8:06 (flat)
Mile 4 - 7:55 (flat)
Nice consistency too.
http://connect.garmin.com/player/70226942
Noted as I was going up Pembroke Road that it felt faster than normal (except for having to come to a complete stop because of a couple of w*nkers completely blocking the pavement and not letting me past... Tried to keep up the pace - compared with previous attempts at my standard 4 mile loop it was a lot quicker. Started feeling it for the last mile though - my back didn't seem right.
Mile 1 - 8:27 (climb 30m)
Mile 2 - 7:52 (flat)
Mile 3 - 8:06 (flat)
Mile 4 - 7:55 (flat)
Nice consistency too.
http://connect.garmin.com/player/70226942
Running 15:00 [3] 1.6 km (9:22 / km)
shoes: Saucony ProGrid Triumph 7
Slow jog back home from the Downs.
Wednesday Feb 23, 2011 #
Running 18:00 [3] 3.75 km (4:48 / km) +30m 4:37 / km
shoes: Saucony ProGrid Triumph 7
Home to Coombe Dingle. Felt quick but really struggled with getting up Blackboy Hill. Was surprised to find it wasn't even 20 past six when I got there.
Orienteering - Urban (BOK Klub Night) 1:00:00 [3] 3.0 km (20:00 / km)
shoes: Saucony ProGrid Triumph 7
Didn't really do the exercises as shadowing the youngsters. It was described as a ghost course - something involving remembering things. Final exercise was to go to all the "hidden" controls found - I went without a map and got them all.
Sunday Feb 20, 2011 #
O - Planning 3:20:00 [3] 14.5 km (13:48 / km) +260m 12:39 / km
shoes: Addidas Swoops
Checking and marking sites for the Cannop Ponds ASO. All fine bar one on a "man made feature" that didn't exist - don't want to have to go out there and build a hide so will probably remove it from the course.
Pleased to have completed it so quickly - and the time includes some dead distance to/from the New Fancy car park; I'd decided not to be lazy and park any closer.
Quite muddy and one of the paths has turned into a stream because it's original course was blocked by a tree or something. Off the paths was the best I've seen it - everywhere I went was wonderfully runnable (not that I was running that much!).
Even my navigation was good - some of my bearings today were bang on to within a couple of yards.
Much, much nicer than yesterday.
Pleased to have completed it so quickly - and the time includes some dead distance to/from the New Fancy car park; I'd decided not to be lazy and park any closer.
Quite muddy and one of the paths has turned into a stream because it's original course was blocked by a tree or something. Off the paths was the best I've seen it - everywhere I went was wonderfully runnable (not that I was running that much!).
Even my navigation was good - some of my bearings today were bang on to within a couple of yards.
Much, much nicer than yesterday.
Saturday Feb 19, 2011 #
Event: WNL Dymock Woods
Orienteering - Night race (WNL Dymock Woods) 59:01 [3] 6.09 km (9:41 / km) +75m 9:08 / km
shoes: inov8 Roclite295 (1)
Horrible. Spent all morning/afternoon writing the remaining 3,500 words of a 5,000 word report (started yesterday) - really looking forward to some nice orienteering to cheer me up but we got Dymock Woods instead.
Kidnalls, but flatter.
S-71-81-72-96-73-74-83-94-77-78-82-93-92-86-F
Took some time adjusting to being on the muddy tracks so slow start. Brambles to 81 were awful. Had trouble finding 96 - lots of others did too. Didn't go for 95 as by the time I'd got 5 controls I was thoroughly fed up and didn't see any reason why I'd want to carry on.
Woods around 83 and 94 were probably the only bits clear of brambles on the whole map. 82 hard because the distinct vegetation boundary on the map was no longer on the ground due to felling - was lucky and got it on a bearing. Had a bit of trouble finding which bend in the stream 93 was at. 92 again by luck (attempted bearings) - couldn't find the ride that was north of it. More vicious brambles to 85 and then dash back to the finish.
Maps that are more green than white are never good. Enjoyed this more than Kidnalls but that's probably because I was recovering from 'flu then. Have to say that I'm very pleased to not be going down to Worlebury for the Saturday league next week - I've had enough brambles for one year!
http://connect.garmin.com/player/69108774
Kidnalls, but flatter.
S-71-81-72-96-73-74-83-94-77-78-82-93-92-86-F
Took some time adjusting to being on the muddy tracks so slow start. Brambles to 81 were awful. Had trouble finding 96 - lots of others did too. Didn't go for 95 as by the time I'd got 5 controls I was thoroughly fed up and didn't see any reason why I'd want to carry on.
Woods around 83 and 94 were probably the only bits clear of brambles on the whole map. 82 hard because the distinct vegetation boundary on the map was no longer on the ground due to felling - was lucky and got it on a bearing. Had a bit of trouble finding which bend in the stream 93 was at. 92 again by luck (attempted bearings) - couldn't find the ride that was north of it. More vicious brambles to 85 and then dash back to the finish.
Maps that are more green than white are never good. Enjoyed this more than Kidnalls but that's probably because I was recovering from 'flu then. Have to say that I'm very pleased to not be going down to Worlebury for the Saturday league next week - I've had enough brambles for one year!
http://connect.garmin.com/player/69108774
Wednesday Feb 16, 2011 #
Running 22:00 [3] 3.75 km (5:52 / km) +30m 5:38 / km
shoes: Saucony ProGrid Triumph 7
To Coombe Dingle. Taking it easy so that I don't aggravate my back. Seem to be quite consistent with the time it takes.
Orienteering - Urban (BOK Klub Night) 19:00 [3] 4.2 km (4:31 / km)
shoes: Saucony ProGrid Triumph 7
Memory-O exercises involving a maze. Seemed to be ok with the memory part but as with last time in the maze, occasionally made a 90 degree error working off the wrong edge. All fine though.
Kind of went at "sprint" pace - hence tired very quickly. Nice to get a bit of exercise given the amount of work (and deadlines) that needs to be done by the start/end of next week.
Kind of went at "sprint" pace - hence tired very quickly. Nice to get a bit of exercise given the amount of work (and deadlines) that needs to be done by the start/end of next week.
Tuesday Feb 15, 2011 #
Note
(rest day)
Another Tuesday of no training... finally catching up with all the Uni work I've not been able to do because of the intensive courses - it was raining at 5.30 and I didn't think it was worth stopping. But, by the end of next week I'll have submitted 1/6th of the year's work, or another 1/12th of my degree...
Have to say though that running in the rain sounds much more fun than doing geotechnical finite element analysis by hand does (which in turn is probably more fun than using the computer software!)
Have to say though that running in the rain sounds much more fun than doing geotechnical finite element analysis by hand does (which in turn is probably more fun than using the computer software!)
Sunday Feb 13, 2011 #
Orienteering race (NWO Galoppen) 48:57 [3] 5.86 km (8:21 / km) +75m 7:51 / km
shoes: inov8 Roclite295 (1)
NWO Galoppen at Savernake - green course as my back hasn't been feeling great from being sat down in lectures for 40 hours last week. Stooping down under tree branches as I went around made me glad I didn't choose a longer course.
Quite a nice area - although the map seemed rather blank - think the patches of green were only put in for decoration as pretty much all of it seemed runnable to me.
Apart from getting to 1 I tried straight lining it all the way. Worked quite well except for 3-4 where I went very wobbly trying to avoid the worst of the tree branches. Was in a train 6-7-8, but seemed to be on my own for most of the long leg. Found an unmapped piece of undergrowth, and had to keep concentrating, but got there fine, and rejoined the same train as before.
Seemed that pretty much everyone around me (including myself) made a balls up of 12 - I found the finish and then worked back! Overall quite nice - shame that I missed out on 10 min/k by about a minute yet again.
http://connect.garmin.com/player/68061351
Quite a nice area - although the map seemed rather blank - think the patches of green were only put in for decoration as pretty much all of it seemed runnable to me.
Apart from getting to 1 I tried straight lining it all the way. Worked quite well except for 3-4 where I went very wobbly trying to avoid the worst of the tree branches. Was in a train 6-7-8, but seemed to be on my own for most of the long leg. Found an unmapped piece of undergrowth, and had to keep concentrating, but got there fine, and rejoined the same train as before.
Seemed that pretty much everyone around me (including myself) made a balls up of 12 - I found the finish and then worked back! Overall quite nice - shame that I missed out on 10 min/k by about a minute yet again.
http://connect.garmin.com/player/68061351
Wednesday Feb 9, 2011 #
Running 22:00 [3] 3.75 km (5:52 / km) +30m 5:38 / km
shoes: Saucony ProGrid Triumph 7
Jog to Coombe Dingle. Took it quite slowly - result was that my leg/knee didn't start hurting on the way. Lack of rain/wind meant 3 mins better than last week!
Orienteering - Urban (BOK Klub Night) 44:00 [3] 6.0 km (7:20 / km)
shoes: Saucony ProGrid Triumph 7
Relocation exercise in pairs - went around with Zac, who is a promising junior and is very keen. Took it in turns to relocate - my bits were fine and easy, I gave him a test by purposely starting him facing the wrong way, and with the map aligned so that he might have made a 90 or 180 degree error. He didn't fall into the traps and his only mistakes were over-running as the map is a rather large scale. It's good to see juniors so enthused by orienteering and that is one aspect that does make the klub nights so worthwhile to put on - just a shame that Coombe Dingle can't allow any real tests for TD4/5 (maybe TD3 too...) to encourage the more experienced klub members out.
Tuesday Feb 8, 2011 #
Note
WNL league tables now updated - I've now beaten my overall score from last year, and that includes two pretty rubbish performances! Maybe I am improving after all...
Disappointed that I'm back at the top of the handicap league - better hope that either Tim L or Daniel Wilson get to some more so that I don't have to get the shield engraved.
Intensive courses mean Tuesday training was out this week. Sat through another 8 hours of boring lectures on sustainability and systems thinking; David Oxenham didn't even do a good job at selling orienteering to us either... Looking forward to a nice early 5.30pm finish tomorrow.
Disappointed that I'm back at the top of the handicap league - better hope that either Tim L or Daniel Wilson get to some more so that I don't have to get the shield engraved.
Intensive courses mean Tuesday training was out this week. Sat through another 8 hours of boring lectures on sustainability and systems thinking; David Oxenham didn't even do a good job at selling orienteering to us either... Looking forward to a nice early 5.30pm finish tomorrow.
C • WNL 1
Saturday Feb 5, 2011 #
Event: British Night O Champs
Orienteering - Night race (British Night Champs) 1:26:56 [3] 10.53 km (8:15 / km) +245m 7:24 / km
shoes: inov8 Roclite295 (1)
BNC Bentley Woods Course 3 (M21S).
Took things quite slowly to start with - trying to get the torch, compass and emit comfortable. Managed to tread on a pheasant that was hiding in the bracken - certainly startled me when it flew up and hit my arm! Very slippery steep valley between 1 and 2 - grabbed hold of a tree at the top; it snapped, I slid down to the bottom...
Times to 3 and 4 more respectable but I didn't see any fence... To 5 I was unsure how clear the rides were - counting from the ride corner by 14, I found that at least one was totally indistinguishable from the white around it... Insecurity led to me to head east though.
7-8 a bit clumsy, but ok, to 9 followed loads of W21s, but was slightly off. 10-11 a TVOC guy was following me - at a confusing junction mid way, I tricked him into heading N instead of NW, for a few moments at least. 11-12 just didn't seem to fit the map right - need to see GPS to find where I went. 14 came quite a bit more quickly than I expected.
Nothing further of note from my performance. Nice wood and good course. My second M21S victory of the season...
http://connect.garmin.com/player/66792649
Took things quite slowly to start with - trying to get the torch, compass and emit comfortable. Managed to tread on a pheasant that was hiding in the bracken - certainly startled me when it flew up and hit my arm! Very slippery steep valley between 1 and 2 - grabbed hold of a tree at the top; it snapped, I slid down to the bottom...
Times to 3 and 4 more respectable but I didn't see any fence... To 5 I was unsure how clear the rides were - counting from the ride corner by 14, I found that at least one was totally indistinguishable from the white around it... Insecurity led to me to head east though.
7-8 a bit clumsy, but ok, to 9 followed loads of W21s, but was slightly off. 10-11 a TVOC guy was following me - at a confusing junction mid way, I tricked him into heading N instead of NW, for a few moments at least. 11-12 just didn't seem to fit the map right - need to see GPS to find where I went. 14 came quite a bit more quickly than I expected.
Nothing further of note from my performance. Nice wood and good course. My second M21S victory of the season...
http://connect.garmin.com/player/66792649
Wednesday Feb 2, 2011 #
Running 25:00 [3] 3.75 km (6:40 / km) +30m 6:25 / km
shoes: Saucony ProGrid Triumph 7
Jog over to Coombe Dingle. Raining and leg/knee started didn't feel good when going down Parry's Lane.
Running (BOK Training Run) 57:05 [3] 9.2 km (6:12 / km) +100m 5:53 / km
shoes: Saucony ProGrid Triumph 7
Finally made it to a training run. Pace fine and leg/knee seemed alright.
http://connect.garmin.com/player/66368671
http://connect.garmin.com/player/66368671
Tuesday Feb 1, 2011 #
Running 15:00 [3] 2.5 km (6:00 / km) +30m 5:40 / km
shoes: Saucony ProGrid Triumph 7
to/from the Downs. Rushed up there as I'd spent the whole afternoon playing with the university's biggest water tank, making waves - had 25 minutes to get home, changed and up to the Downs!
Running (UBOC Training) 5:45 [2] 1.02 km (5:38 / km)
shoes: Saucony ProGrid Triumph 7
Warm up whilst Alice (on a rest week) planned how to torture us...
Running (UBOC Training) 13:08 [5] 3.2 km (4:06 / km)
shoes: Saucony ProGrid Triumph 7
Pyramid intervals:
600m 2:27
400m 1:35
200m 0:45
200m 0:44
400m 1:44
600m 2:48
200m 0:43
400m 1:40
200m 0:42
Noticeably faster at beginning, but 200m got consistently faster. 1 min rests - found it very tough after resting for about a week to ensure my knee was ok.
600m 2:27
400m 1:35
200m 0:45
200m 0:44
400m 1:44
600m 2:48
200m 0:43
400m 1:40
200m 0:42
Noticeably faster at beginning, but 200m got consistently faster. 1 min rests - found it very tough after resting for about a week to ensure my knee was ok.