Training Log Archive: rcroIn the 29 days ending Feb 29, 2012:
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Tuesday Feb 28, 2012 #
Running (BOK Training Run) 1:08:17 [3] 11.43 km (5:58 / km) +110m 5:42 / km
shoes: Saucony Powergrid Triumph 9
BOK Training Run from Cumberland Basin. Reverse route to last time.
Glad pace was slower than last week. Was fairly strong on the hill up towards Tim L's house. Fairly slow on the hill down into Arnos Vale - pathetic light meant that I could not make out where the track was smooth and where it was cracked by tree routes.
Found that running on St Phillip's Greenway started hurting my right knee - maybe to do with the camber/continuous bend as going the other way got my left knee.
http://connect.garmin.com/activity/153526586
Quite happy with my fitness targets at the moment: Tonight seemed fairly effortless and my BOF ranking still going the right way. Should be able to tick off the top 25 in BOK goal this week but this year's goal of being top 500 overall still looks to be a long (200 odd places) way off. Having said that, I've risen 300 places in the two months since Christmas...
Glad pace was slower than last week. Was fairly strong on the hill up towards Tim L's house. Fairly slow on the hill down into Arnos Vale - pathetic light meant that I could not make out where the track was smooth and where it was cracked by tree routes.
Found that running on St Phillip's Greenway started hurting my right knee - maybe to do with the camber/continuous bend as going the other way got my left knee.
http://connect.garmin.com/activity/153526586
Quite happy with my fitness targets at the moment: Tonight seemed fairly effortless and my BOF ranking still going the right way. Should be able to tick off the top 25 in BOK goal this week but this year's goal of being top 500 overall still looks to be a long (200 odd places) way off. Having said that, I've risen 300 places in the two months since Christmas...
Sunday Feb 26, 2012 #
Event: Sarum Saunter
Orienteering race (Sarum Saunter) 59:36 [4] 8.38 km (7:07 / km) +190m 6:23 / km
shoes: inov8 Roclite295 (1)
Sarum Saunter at Hamptworth. 7.1km Short Brown course.
Made a mess of 1 as didn't find the right gully - turns out the one with the control in it wasn't much of a gully at all. Went around the rhodedendrons 3-4 and this was much quicker than Alan, who went straight through. Roughly straight line route for the rest of the course.
Took the route around the back into 12. Had no idea where I was or where I was going 13-14 but got the control bang on so very pleased. Could see controls 15/16/17/18 from some distance so not too hard.
Unimpressed with the run in to the finish, with a pond clearly marked on the map between them. Would surely have made sense for them end the course 100 yards earlier rather than make everybody run through a bog to the finish?
Fairly good run, apart from the 90s or so loss on 1. Felt a bit frustrated that I wasn't able to run any faster.
http://connect.garmin.com/activity/152811811
Made a mess of 1 as didn't find the right gully - turns out the one with the control in it wasn't much of a gully at all. Went around the rhodedendrons 3-4 and this was much quicker than Alan, who went straight through. Roughly straight line route for the rest of the course.
Took the route around the back into 12. Had no idea where I was or where I was going 13-14 but got the control bang on so very pleased. Could see controls 15/16/17/18 from some distance so not too hard.
Unimpressed with the run in to the finish, with a pond clearly marked on the map between them. Would surely have made sense for them end the course 100 yards earlier rather than make everybody run through a bog to the finish?
Fairly good run, apart from the 90s or so loss on 1. Felt a bit frustrated that I wasn't able to run any faster.
http://connect.garmin.com/activity/152811811
Note
1117 ranking points! That almost makes me look like a good orienteer...
Saturday Feb 25, 2012 #
Event: British Night Champs
Orienteering race (HOC Bringsty Common) 46:58 [4] 7.38 km (6:22 / km) +120m 5:53 / km
shoes: inov8 Roclite295 (1)
Saw this as a good excuse to pop home and, to be honest, the BNC would never have stood a chance against orienteering at home.
All the HOC people thought I'd have an advantage from being local, but the Farringtons, Andy White and Dad's first wife all seemed to think they knew thir way round
Very fast on the paths, not very fast off them - knew that before I started so planned routes accordingly. Didn't fully appreciate the big climb at the start, and think the only bit of vague mapping was at control three at the top.
Lost about 1 min on 7 by going to control 8 instead by mistake. Lost a bit of time in the circles at 10 and 15 looking for the massive depressions in the bracken. Dithered a bit with route choice 14-15 as should have gone along path to south but didn't. Took route around top of hill 15-16 which would have been much faster than going straight.
Pleased with my run in time of -1 second. Not so pleased with the total time as it's 6s or so more than the GPS said.
Finished second to David Williams of HOC. Bit disappointed as was leading by about 10 minutes pretty much until the last runners downloaded. Still happy that I've finally had a good O-run in Herefordshire after 4 or 5 absolute disasters.
http://connect.garmin.com/activity/152513635
All the HOC people thought I'd have an advantage from being local, but the Farringtons, Andy White and Dad's first wife all seemed to think they knew thir way round
Very fast on the paths, not very fast off them - knew that before I started so planned routes accordingly. Didn't fully appreciate the big climb at the start, and think the only bit of vague mapping was at control three at the top.
Lost about 1 min on 7 by going to control 8 instead by mistake. Lost a bit of time in the circles at 10 and 15 looking for the massive depressions in the bracken. Dithered a bit with route choice 14-15 as should have gone along path to south but didn't. Took route around top of hill 15-16 which would have been much faster than going straight.
Pleased with my run in time of -1 second. Not so pleased with the total time as it's 6s or so more than the GPS said.
Finished second to David Williams of HOC. Bit disappointed as was leading by about 10 minutes pretty much until the last runners downloaded. Still happy that I've finally had a good O-run in Herefordshire after 4 or 5 absolute disasters.
http://connect.garmin.com/activity/152513635
Thursday Feb 23, 2012 #
Running hills (Westbury Harriers) 54:14 [5] 8.95 km (6:04 / km) +120m 5:41 / km
shoes: Saucony Powergrid Triumph 9
Short hills session around Southdown Road. Rather hope I don't get to see what a long hills session looks like!
10x 250m with the first 100m or so on the flat and about 20m climb on the remainder. Surprisingly consistent - apart from two at 54s all seemed to be within the range 58-60s.
Started off quick - led the first two, but took the recovery slowly so had people to aim for. Found the 8th one the toughest, but was knackered after 9 and didn't have the energy to stay stood up after 10th.
In the absence of Ifor was well at the back on the jog back to Coombe Dingle - getting back at any speed seemed to be a struggle!
http://connect.garmin.com/activity/151993705
10x 250m with the first 100m or so on the flat and about 20m climb on the remainder. Surprisingly consistent - apart from two at 54s all seemed to be within the range 58-60s.
Started off quick - led the first two, but took the recovery slowly so had people to aim for. Found the 8th one the toughest, but was knackered after 9 and didn't have the energy to stay stood up after 10th.
In the absence of Ifor was well at the back on the jog back to Coombe Dingle - getting back at any speed seemed to be a struggle!
http://connect.garmin.com/activity/151993705
Tuesday Feb 21, 2012 #
Running (BOK Training Run) 54:36 [3] 10.17 km (5:22 / km) +70m 5:11 / km
shoes: Saucony Powergrid Triumph 9
BOK Training Run from Clevedon. Just Ifor and me so faster than usual.
Didn't feel like I was running well and it was a struggle to keep up with Ifor most of the way round. Left him behind on the big hill climb though!
Pace faster at the end due to need for us to show Clevedon AC what real athletes look like...
http://connect.garmin.com/activity/151526345
Didn't feel like I was running well and it was a struggle to keep up with Ifor most of the way round. Left him behind on the big hill climb though!
Pace faster at the end due to need for us to show Clevedon AC what real athletes look like...
http://connect.garmin.com/activity/151526345
Sunday Feb 19, 2012 #
Orienteering race (CompassSport Cup) 1:10:25 [4] 9.88 km (7:08 / km) +210m 6:27 / km
shoes: inov8 Roclite295 (1)
Brown course. Did well to 5; shame about the rest.
Started 3 mins behind Shane and caught him at 4 and still with him most of the way to 6. Then misread the contours and lost 2 mins in the wrong area of crags. Lost another 2 mins or so on 7 associated to the misreading of contours at 6...
Bearing went wrong 8-9 and found a big hole in the undergrowth that swallowed my right leg. Messed up 10 by thinking it was near the top of the hill rather than down the other side. Didn't think I was anywhere near control at 11 but found it and carried on.
Stupidly took straight line route to 12. Gorse has ruined my legs. Lost 2 mins due to this, then another min by being too low down. Misread contours of 13 (would have mapped gullies rather than hillocks) so was well off, then lost 20s or so getting down to control without getting the rest of my body in contact with the gorse.
Finished with a poor route into 14.
Fairly disappointed with my run: made a good 10-12 mins of mistakes on the last half of the course so could have been well up the field today.
http://connect.garmin.com/activity/150839711
Started 3 mins behind Shane and caught him at 4 and still with him most of the way to 6. Then misread the contours and lost 2 mins in the wrong area of crags. Lost another 2 mins or so on 7 associated to the misreading of contours at 6...
Bearing went wrong 8-9 and found a big hole in the undergrowth that swallowed my right leg. Messed up 10 by thinking it was near the top of the hill rather than down the other side. Didn't think I was anywhere near control at 11 but found it and carried on.
Stupidly took straight line route to 12. Gorse has ruined my legs. Lost 2 mins due to this, then another min by being too low down. Misread contours of 13 (would have mapped gullies rather than hillocks) so was well off, then lost 20s or so getting down to control without getting the rest of my body in contact with the gorse.
Finished with a poor route into 14.
Fairly disappointed with my run: made a good 10-12 mins of mistakes on the last half of the course so could have been well up the field today.
http://connect.garmin.com/activity/150839711
Saturday Feb 18, 2012 #
Event: WNL 8 Hoc. somewhere
9 AM
Running race (Ashton Court Parkrun) 22:39 [5] 5.0 km (4:32 / km) +100m 4:07 / km
shoes: Saucony Powergrid Triumph 9
Something seemed to twang in my left thigh as warming up for this today. Managed to get 100 yards or so into the course before realising that if I pushed it up the hill I'd probably do some damage to myself.
That, with the return of the wind, left me to just take it easy - going up the hill I was barely doing any more than walking pace.
Was overtaken by some kid who I always beat at the 1km mark. Just stuck with him from there to the finish - probably a little bit faster than I wanted to be going.
Started to up the pace at the bottom of the hill and forced into a full sprint from the last bend - would have gained two places (although probably not even 5s) had it not been for a bloody dog running under my feet and causing me to pretty much stop about 20 yards from the finish funnel.
Seems that the last 2km were both the fastest I've ever done them, with the middle km 3 seconds down.
http://connect.garmin.com/activity/150379260
Happy that a bad run is only 22:40. Not happy that there is obviously something else wrong with me that I need to get sorted.
Looking at the fastest I've done each km to date it appears that a perfect run for me would be 21:54. Hopefully I'll get there at some point this year!
That, with the return of the wind, left me to just take it easy - going up the hill I was barely doing any more than walking pace.
Was overtaken by some kid who I always beat at the 1km mark. Just stuck with him from there to the finish - probably a little bit faster than I wanted to be going.
Started to up the pace at the bottom of the hill and forced into a full sprint from the last bend - would have gained two places (although probably not even 5s) had it not been for a bloody dog running under my feet and causing me to pretty much stop about 20 yards from the finish funnel.
Seems that the last 2km were both the fastest I've ever done them, with the middle km 3 seconds down.
http://connect.garmin.com/activity/150379260
Happy that a bad run is only 22:40. Not happy that there is obviously something else wrong with me that I need to get sorted.
Looking at the fastest I've done each km to date it appears that a perfect run for me would be 21:54. Hopefully I'll get there at some point this year!
6 PM
Orienteering - Night race (WNL Stock Hill) 54:49 [3] 4.92 km (11:08 / km)
shoes: Addidas Swoops
Oh dear...
Route S-10-12-20-18-26-29-17-5-19-7-3-9-1-F - 225 points
First start so made the choice of starting on the even bottom half with the plan of doing even top half turning over to odd at top left hand corner to get the high pointers there on my way back. Didn't happen.
Got 10 fine. Came out onto a path junction and used compass to determine which path to take to head into 12 - big mistake - took the one that compass said was north and headed east... Ended up in some dark green I remembered from April last year and realised where I was. Then spent 5 mins or so about 100 yards east of the control kite...
Bearing to 20 off, but seems I headed off the path at exactly the right point for the control - shame I then spent 3 mins looking for the right hole.
Next disaster was 18. Helped into control by Ifor. 26 ok, but had been going 25 mins so thought it was best point to turn over and do the odd map.
29 and 17 both fine. Thought I was on a parallel path to 5 but turns out I wasn't. Missed 19 slightly and overshot a lot. Relocated from a long depression. Couldn't mess up 7! Went up and down the vef boundaries at 11, found the depressions but not the control - gave up. 9 easier as I'd been down there earlier. Almost missed 1 on way back to finish.
Pretty terrible run tonight. Hopefully not too many people found it easier than I did.
http://connect.garmin.com/activity/150590104
Route S-10-12-20-18-26-29-17-5-19-7-3-9-1-F - 225 points
First start so made the choice of starting on the even bottom half with the plan of doing even top half turning over to odd at top left hand corner to get the high pointers there on my way back. Didn't happen.
Got 10 fine. Came out onto a path junction and used compass to determine which path to take to head into 12 - big mistake - took the one that compass said was north and headed east... Ended up in some dark green I remembered from April last year and realised where I was. Then spent 5 mins or so about 100 yards east of the control kite...
Bearing to 20 off, but seems I headed off the path at exactly the right point for the control - shame I then spent 3 mins looking for the right hole.
Next disaster was 18. Helped into control by Ifor. 26 ok, but had been going 25 mins so thought it was best point to turn over and do the odd map.
29 and 17 both fine. Thought I was on a parallel path to 5 but turns out I wasn't. Missed 19 slightly and overshot a lot. Relocated from a long depression. Couldn't mess up 7! Went up and down the vef boundaries at 11, found the depressions but not the control - gave up. 9 easier as I'd been down there earlier. Almost missed 1 on way back to finish.
Pretty terrible run tonight. Hopefully not too many people found it easier than I did.
http://connect.garmin.com/activity/150590104
Thursday Feb 16, 2012 #
Running intervals (Westbury Harriers) 57:52 [5] 9.44 km (6:08 / km) +130m 5:44 / km
shoes: Saucony Powergrid Triumph 9
Westbury Harriers training - 4x 1.3km efforts on the Downs.
More consistent than I expected tonight, and faster than I did on the similar length effort on Tuesday:
1 - 5:05
2 - 4:59
3 - 5:22
4 - 5:05
From GPS, looks like the time on the third one was lost in getting started. Really felt like I struggled with that one and thought it would have been lost taking the outside route by the water tower.
Fairly happy. Wouldn't have been fit enough to do that session and then drive home afterwards 6 months ago. Hopefully my improving fitness will continue to be reflected in my BOF ranking - last week gained me just 7 points as I was so knackered before I started!
http://connect.garmin.com/activity/150058913
More consistent than I expected tonight, and faster than I did on the similar length effort on Tuesday:
1 - 5:05
2 - 4:59
3 - 5:22
4 - 5:05
From GPS, looks like the time on the third one was lost in getting started. Really felt like I struggled with that one and thought it would have been lost taking the outside route by the water tower.
Fairly happy. Wouldn't have been fit enough to do that session and then drive home afterwards 6 months ago. Hopefully my improving fitness will continue to be reflected in my BOF ranking - last week gained me just 7 points as I was so knackered before I started!
http://connect.garmin.com/activity/150058913
Tuesday Feb 14, 2012 #
Running (BOK Training Run) 57:04 [4] 10.68 km (5:21 / km) +100m 5:06 / km
shoes: Saucony Powergrid Triumph 9
BOK Training Run in Thornbury.
Still feel pretty slow at the moment, and calves seem to still be unhappy with running fast.
Paul made another guest appearance tonight to ensure the pace was kept up. Couldn't stick with him or Ifor for the 1.4km or so effort but did manage it in 5:40ish so 20s or so faster than last time. Took quite a while to recover afterwards.
Started feeling able to pick the pace up again along the railway track. Gradually sped up and noted Paul matching it so ended up going into a full sprint for 100 yards or so.
Did an extra 800m or so at the end to bring the time closer to the hour - would have done a bit more but lost all feeling in my right foot just as I started.
Must be warming up again as felt a bit overdressed right from the start.
http://connect.garmin.com/activity/149639417
Still feel pretty slow at the moment, and calves seem to still be unhappy with running fast.
Paul made another guest appearance tonight to ensure the pace was kept up. Couldn't stick with him or Ifor for the 1.4km or so effort but did manage it in 5:40ish so 20s or so faster than last time. Took quite a while to recover afterwards.
Started feeling able to pick the pace up again along the railway track. Gradually sped up and noted Paul matching it so ended up going into a full sprint for 100 yards or so.
Did an extra 800m or so at the end to bring the time closer to the hour - would have done a bit more but lost all feeling in my right foot just as I started.
Must be warming up again as felt a bit overdressed right from the start.
http://connect.garmin.com/activity/149639417
Sunday Feb 12, 2012 #
Orienteering race (Dorset Delight) 54:19 [3] 8.22 km (6:36 / km) +85m 6:17 / km
shoes: Addidas Swoops
Dorset Delight at Bisterne Close/Black Water. Short Brown course.
Tried keeping to the straight line today - even to 1! - and didn't seem to go too wrong. Worked out pretty quickly that a lot of ditches weren't mapped so knew not to rely on them. Shame that after yesterday I had next to no energy so was going so slowly!
Took path route 2-3 which turned out to be for the best. Had some big frozen puddles that took my weight without cracking. Open area to 5 a bit vague but I got it ok. Lost a bit of time at 6 finding the hide and then getting a route out of 7 through the bracken.
Hit the stream far to early for 8, took it slowly as tired and was finding a lot of knolls unmapped. It seems that knolls are only mapped up there if there is to be a control put on them...
Got into circle at 9 ok but control was on a tiny feature and the kite hidden. Found it by chance. I'd argue that the distinctive clearing at 10 wasn't actually a clearing but I was very lucky to be led in to it by an old woman. Followed stream 11-12 and kept my feet dry. 13 by luck - kept going too far west to knew how to correct. Think the navigate to finish was a bit harsh as (a) it wasn't on a feature (just off the path!) and (b) was totally invisible from the final control. Would like to say it was a bit too far south too, which may explain why everyone's bearings were wrong.
Did better than I'd thought, but mid table and behind Laura isn't where I want to be anymore.
http://connect.garmin.com/activity/149085985
Tried keeping to the straight line today - even to 1! - and didn't seem to go too wrong. Worked out pretty quickly that a lot of ditches weren't mapped so knew not to rely on them. Shame that after yesterday I had next to no energy so was going so slowly!
Took path route 2-3 which turned out to be for the best. Had some big frozen puddles that took my weight without cracking. Open area to 5 a bit vague but I got it ok. Lost a bit of time at 6 finding the hide and then getting a route out of 7 through the bracken.
Hit the stream far to early for 8, took it slowly as tired and was finding a lot of knolls unmapped. It seems that knolls are only mapped up there if there is to be a control put on them...
Got into circle at 9 ok but control was on a tiny feature and the kite hidden. Found it by chance. I'd argue that the distinctive clearing at 10 wasn't actually a clearing but I was very lucky to be led in to it by an old woman. Followed stream 11-12 and kept my feet dry. 13 by luck - kept going too far west to knew how to correct. Think the navigate to finish was a bit harsh as (a) it wasn't on a feature (just off the path!) and (b) was totally invisible from the final control. Would like to say it was a bit too far south too, which may explain why everyone's bearings were wrong.
Did better than I'd thought, but mid table and behind Laura isn't where I want to be anymore.
http://connect.garmin.com/activity/149085985
Saturday Feb 11, 2012 #
Event: WNL 7 Copse wood
Event: BOK Bathampton Nav Racing
Orienteering race (BOK Saturday League) 52:37 [3] 5.68 km (9:16 / km) +195m 7:54 / km
shoes: inov8 Roclite295 (1)
Green course at Bathampton.
Have had much better runs - didn't have much pace at the start, and then was very slow on the paths as the ruts had all frozen.
Was on the wrong ditch at 2. Went up to the top of the dark green to 3, then missed the path junction I wanted. Caught by the gate. Turns out dark green was very runnable, but a better route would have been around to the bottom anyway.
Slow up hill to 4. 5-10 all ok navigation but didn't always approach from the best direction. Thought 11 was at the top of a hill not in a depression, but corrected quickly. Went through gate to 15 - would have been better to cross the barbed wire at south side of cliff.
16 was missing. Found a circular corrugated iron thing very quickly - no tape or control. Spent 4 mins or so looking around to confirm it wasn't there then carried on. Had Mark Bown for company from 18 to the finish.
Pretty terrible run, but was 4th (albeit 12 mins or so down on 3rd!) behind Matt and the two Mark Bs when I left. Times around 16 still to be removed.
http://connect.garmin.com/activity/148708582
Have had much better runs - didn't have much pace at the start, and then was very slow on the paths as the ruts had all frozen.
Was on the wrong ditch at 2. Went up to the top of the dark green to 3, then missed the path junction I wanted. Caught by the gate. Turns out dark green was very runnable, but a better route would have been around to the bottom anyway.
Slow up hill to 4. 5-10 all ok navigation but didn't always approach from the best direction. Thought 11 was at the top of a hill not in a depression, but corrected quickly. Went through gate to 15 - would have been better to cross the barbed wire at south side of cliff.
16 was missing. Found a circular corrugated iron thing very quickly - no tape or control. Spent 4 mins or so looking around to confirm it wasn't there then carried on. Had Mark Bown for company from 18 to the finish.
Pretty terrible run, but was 4th (albeit 12 mins or so down on 3rd!) behind Matt and the two Mark Bs when I left. Times around 16 still to be removed.
http://connect.garmin.com/activity/148708582
Orienteering - Night race (WNL Copse Wood) 58:38 [3] 6.64 km (8:50 / km) +120m 8:06 / km
shoes: Addidas Swoops
Felt like I was running better than this afternoon. Shame the nav still wasn't there.
Route S-51-52-53-54-55-56-57-58-59-60-71-72-73-74-70-62-63-F
Plan was to go to the areas I hadn't been to before as I knew the top half was horrible from last time. Have now learned that the rest of the woods are pretty grotty with brambles too! Still, the field was nice to run across.
Messed up 51. The tower used for 52 was in a different place to mapped. Lost time at 54 as the veg didn't match well. Lost more time 55-56 because the sheep started stampeding in front of me and I had to wait for them to get out of the way. Brambles to 57 horrible.
Went off course to 58 - was almost at 59 when I found somewhere I could relocate from. Lots of bloody pheasants in the way - had to kick some to get them to fly off. 60 mapped as large depression when I would have called it a pit.
The ride south from 71 was awful with brashings - could barely manage walking pace. Paths been obliterated a bit too hence huge overshooting for 72, not helped by the control being on a different depression. Got 73 ok but was confused leaving. Should have gone via 77 but ended up back on the horrible ride.
74 and 70 ok but didn't find 69 - must have just missed it but found no open just lots and lots of thick brambles. Was short of time so left it to head back to the finish.
Think I got 290 points which is pretty rubbish for the distance I ran. Now I know the whole map is brambly and horrible I'll think twice before coming back any time soon!
http://connect.garmin.com/activity/148842343
Route S-51-52-53-54-55-56-57-58-59-60-71-72-73-74-70-62-63-F
Plan was to go to the areas I hadn't been to before as I knew the top half was horrible from last time. Have now learned that the rest of the woods are pretty grotty with brambles too! Still, the field was nice to run across.
Messed up 51. The tower used for 52 was in a different place to mapped. Lost time at 54 as the veg didn't match well. Lost more time 55-56 because the sheep started stampeding in front of me and I had to wait for them to get out of the way. Brambles to 57 horrible.
Went off course to 58 - was almost at 59 when I found somewhere I could relocate from. Lots of bloody pheasants in the way - had to kick some to get them to fly off. 60 mapped as large depression when I would have called it a pit.
The ride south from 71 was awful with brashings - could barely manage walking pace. Paths been obliterated a bit too hence huge overshooting for 72, not helped by the control being on a different depression. Got 73 ok but was confused leaving. Should have gone via 77 but ended up back on the horrible ride.
74 and 70 ok but didn't find 69 - must have just missed it but found no open just lots and lots of thick brambles. Was short of time so left it to head back to the finish.
Think I got 290 points which is pretty rubbish for the distance I ran. Now I know the whole map is brambly and horrible I'll think twice before coming back any time soon!
http://connect.garmin.com/activity/148842343
Thursday Feb 9, 2012 #
Running (Westbury Harriers) 55:05 [4] 8.91 km (6:11 / km) +85m 5:54 / km
shoes: Saucony Powergrid Triumph 9
Loops by Emlea school with short efforts between bends/road junctions. Fairly slow group tonight and without Ifor I was easily the fastest on the uphill efforts, and was probably one of the three fastest on the flat too...
Seemed to find it all fairly easy and only ever put my full effort into the second part of the uphill. For the flat efforts made sure to drop back from the rest of the group and build up the pace more gradually, normally overtaking 3/4 of them.
Fairly happy with where I am fitness wise considering it's been quite a quiet week for exercise and just how comfortable I felt tonight.
First run in new trainers - they feel very big on my feet. Will take a bit of time to get used to them after the last pair.
http://connect.garmin.com/activity/148357448
Seemed to find it all fairly easy and only ever put my full effort into the second part of the uphill. For the flat efforts made sure to drop back from the rest of the group and build up the pace more gradually, normally overtaking 3/4 of them.
Fairly happy with where I am fitness wise considering it's been quite a quiet week for exercise and just how comfortable I felt tonight.
First run in new trainers - they feel very big on my feet. Will take a bit of time to get used to them after the last pair.
http://connect.garmin.com/activity/148357448
Sunday Feb 5, 2012 #
Orienteering race (WIM Winter Warmer) 1:06:08 [4] 9.14 km (7:14 / km) +165m 6:38 / km
shoes: Addidas Swoops
7.7km Short Brown course.
Started out quite well with the navigation, and the running through the mud was at a better pace to the people around me. Caught the person 1 min ahead of me at 2, led him into 3 (lost time crossing the steep gullies), but was overtaken by him just before 4 as he found a way across the big marsh that I didn't. Kept him behind me in the distance for the next few controls.
Very nearly did a Stoke Bishop style trip-over by 8 - recovered it before it was too late but felt like I'd pulled my neck a bit. Long leg 8-9 went SW through light green, then across the sand, then straight line into control - 30s off the fastest so quite happy. Then ballsed up 10 by ending up in the wrong gully, but at least I wasn't the only one. Was with Paul on and off from here to finish - both struggling with sand up to my 11. Then went via his control to my 12 as it seemed to be the easiest route.
After road crossing went through the woods to mostly straight line it to 17, got into the gully and then spent 20s working out that it was right behind me! Went around the west side of the dark green to 18 and then refound Paul, who admirably led me into 19 so well that I think I may have won that leg. Took a better route than him into my 20 and then was on my own to navigate the last two controls.
6 mins down on winner; would have been right up with David Hunt/Alan Honey/Chris Kelsey if it weren't for 2 mins loss at 10.
http://connect.garmin.com/activity/147378502
A lot more ranking points than I had expected, so looks like I can now add both Simmons, David Palmer, Dudley and Duncan Innes to the list of people I'll have overtaken on the ranking list this season.
Started out quite well with the navigation, and the running through the mud was at a better pace to the people around me. Caught the person 1 min ahead of me at 2, led him into 3 (lost time crossing the steep gullies), but was overtaken by him just before 4 as he found a way across the big marsh that I didn't. Kept him behind me in the distance for the next few controls.
Very nearly did a Stoke Bishop style trip-over by 8 - recovered it before it was too late but felt like I'd pulled my neck a bit. Long leg 8-9 went SW through light green, then across the sand, then straight line into control - 30s off the fastest so quite happy. Then ballsed up 10 by ending up in the wrong gully, but at least I wasn't the only one. Was with Paul on and off from here to finish - both struggling with sand up to my 11. Then went via his control to my 12 as it seemed to be the easiest route.
After road crossing went through the woods to mostly straight line it to 17, got into the gully and then spent 20s working out that it was right behind me! Went around the west side of the dark green to 18 and then refound Paul, who admirably led me into 19 so well that I think I may have won that leg. Took a better route than him into my 20 and then was on my own to navigate the last two controls.
6 mins down on winner; would have been right up with David Hunt/Alan Honey/Chris Kelsey if it weren't for 2 mins loss at 10.
http://connect.garmin.com/activity/147378502
A lot more ranking points than I had expected, so looks like I can now add both Simmons, David Palmer, Dudley and Duncan Innes to the list of people I'll have overtaken on the ranking list this season.
Saturday Feb 4, 2012 #
Event: WNL Brierley
Running race (Ashton Court Parkrun) 23:36 [4] 5.0 km (4:43 / km) +100m 4:17 / km
shoes: Saucony ProGrid Triumph 7
The alternative to the NGOC and the WNL.
Was cold, and wanted to take it easy after Thursday's session. For once I did manage to take it easy... 80% effort all the way round and was only 20s off last week's pace.
Time for each km:
1 - 4:44
2 - 5:29
3 - 4:32
4 - 4:05
5 - 3:46
Got to half way point at 12:33 so all the difference on last week came on the downhill - had to slow down as I felt I was going to pull something otherwise.
Still very encouraging that I could do this without too much effort, felt like I had enough energy to at least run the course again if I'd wanted so good for 10k practice.
http://connect.garmin.com/activity/147051560
Was cold, and wanted to take it easy after Thursday's session. For once I did manage to take it easy... 80% effort all the way round and was only 20s off last week's pace.
Time for each km:
1 - 4:44
2 - 5:29
3 - 4:32
4 - 4:05
5 - 3:46
Got to half way point at 12:33 so all the difference on last week came on the downhill - had to slow down as I felt I was going to pull something otherwise.
Still very encouraging that I could do this without too much effort, felt like I had enough energy to at least run the course again if I'd wanted so good for 10k practice.
http://connect.garmin.com/activity/147051560
Thursday Feb 2, 2012 #
Running intervals (Westbury Harriers) 50:00 [5] 8.49 km (5:53 / km) +30m 5:47 / km
shoes: Saucony ProGrid Triumph 7
Was sold as 6 x 800. Turns out it's 6 x 850m so possibly explains why I found the last 50m so hard!
Would almost concede that it was cold tonight (had the de-ice the inside of the car...), but I didn't feel underdressed once we had started.
Stupidly matched Ifor's pace for the first one, but slowed down for the remainder. Felt like collapsing after each run so suprised to do all 6 let alone do them in fairly good times.
1 - 3:00
2 - 3:22
3 - 3:19
4 - 3:25
5 - 3:26
6 - 3:17
Did the warm down as fast as I could - quicker than Ifor but struggling to keep up with everyone else. Certainly the hardest training I've done in a very long time, if not the hardest ever.
http://connect.garmin.com/activity/146656946
Would almost concede that it was cold tonight (had the de-ice the inside of the car...), but I didn't feel underdressed once we had started.
Stupidly matched Ifor's pace for the first one, but slowed down for the remainder. Felt like collapsing after each run so suprised to do all 6 let alone do them in fairly good times.
1 - 3:00
2 - 3:22
3 - 3:19
4 - 3:25
5 - 3:26
6 - 3:17
Did the warm down as fast as I could - quicker than Ifor but struggling to keep up with everyone else. Certainly the hardest training I've done in a very long time, if not the hardest ever.
http://connect.garmin.com/activity/146656946
Wednesday Feb 1, 2012 #
Note
Nosing through the link commented on Paul's log...
http://oobrien.com/stats/index.php?name=Richard+Cr...
Graph at the top does seem to prove my ranking has improved by about 600 points in the last 12 months... Another 200 or so points and I'll have the equivalent of a whole extra run on my standard a year ago!
Boss has now approved my holiday in June and July so looks like Talinn and Croeso are back on!
http://oobrien.com/stats/index.php?name=Richard+Cr...
Graph at the top does seem to prove my ranking has improved by about 600 points in the last 12 months... Another 200 or so points and I'll have the equivalent of a whole extra run on my standard a year ago!
Boss has now approved my holiday in June and July so looks like Talinn and Croeso are back on!