Training Log Archive: rcroIn the 7 days ending Nov 11, 2018:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Nov 11, 2018 #
2 PM
Running 1:41:01 [4] 21.74 km (4:39 / km) +255m 4:23 / km
slept:0.0 weight:73.3kg shoes: Mizuno Wave Rider 22 Yellow
Really wasn't in a good way last night - wasn't able to switch off or settle down and sleep and so was far worse by the morning. Couldn't force myself to eat and little to motivate me to get out as my original plans for the day had had to be cancelled.
Finally managed to get out at 1pm, with the hope of still doing HM distance as originally planned, but changing to a route where I could be sure to finish under 2 hours - which I think is the current upper limit for how long I can handle being out on my own before I start hating it.
Going OK to start with so kept pace up, and trying hard later on to get a good time. Seemed that the watch was enough of a distraction to get me around ok. Happy with the run - but would like the consistent good training to actually translate into consistent good racing rather than the current 2 bad for every 1 good.
Think I'm ok for now, but aware that there's nothing at all in the calendar that I'd want to do either day next weekend so that could be tough.
https://www.strava.com/activities/1959027960/overv...
Finally managed to get out at 1pm, with the hope of still doing HM distance as originally planned, but changing to a route where I could be sure to finish under 2 hours - which I think is the current upper limit for how long I can handle being out on my own before I start hating it.
Going OK to start with so kept pace up, and trying hard later on to get a good time. Seemed that the watch was enough of a distraction to get me around ok. Happy with the run - but would like the consistent good training to actually translate into consistent good racing rather than the current 2 bad for every 1 good.
Think I'm ok for now, but aware that there's nothing at all in the calendar that I'd want to do either day next weekend so that could be tough.
https://www.strava.com/activities/1959027960/overv...
Saturday Nov 10, 2018 #
1 PM
Running warm up/down 14:48 [3] 1.38 km (10:43 / km) +70m 8:33 / km
shoes: inov8 Mudclaw300 Blk/Gn2
Drills along road, talking to Gavin, jog up and down the tarmac hill with Ben and Matt OK.
2 PM
Running - off road race (Sugar Loaf) 52:11 [5] 9.4 km (5:33 / km) +480m 4:25 / km
slept:4.5 shoes: inov8 Mudclaw300 Blk/Gn2
Started out hard up the first hill to try and get some clear space in the long single file section. Succeeded in the trying hard part... still lost 15-20s stuck behind the person in front being too slow on the flatter section before I could find a gap to go past. Fast start had exhausted me so all subsequent climbing was pretty much a walk.
Managed good pace on the flat but back to walk for the climb and losing places. Calves not feeling good. Loop on too and first half of straight descent all slow as no confidence on the wet rock.
Faster second half of straight to Forest Coal Pit turn and as normal quick on climb back - again stuck in traffic in single file towards the end. Fairly quick into the finish and think I only lost one place from here to end (to someone I’d just overtaken). Maybe a net gain of 2 places in last 3.5k?
Pretty disappointed really as thought sub-50 would be achievable given my time last year when I wasn’t going so hard, and the wind last year. Very disappointed with hills pace - worst ascending (when not ill) in several years and wasn’t expecting to have lost so much in 2 months. Improvement in flat pace only just countered the rubbish ascending.
Not really sure how to pace a race like this - 100m ascent in first 300m followed immediately after by over 1km of single track where passing is near impossible. Clearly didn’t pace it well today - but any slower out the start and I would have lost minutes in traffic. Maybe would be quicker running on my own.
https://www.strava.com/activities/1956939563
Managed good pace on the flat but back to walk for the climb and losing places. Calves not feeling good. Loop on too and first half of straight descent all slow as no confidence on the wet rock.
Faster second half of straight to Forest Coal Pit turn and as normal quick on climb back - again stuck in traffic in single file towards the end. Fairly quick into the finish and think I only lost one place from here to end (to someone I’d just overtaken). Maybe a net gain of 2 places in last 3.5k?
Pretty disappointed really as thought sub-50 would be achievable given my time last year when I wasn’t going so hard, and the wind last year. Very disappointed with hills pace - worst ascending (when not ill) in several years and wasn’t expecting to have lost so much in 2 months. Improvement in flat pace only just countered the rubbish ascending.
Not really sure how to pace a race like this - 100m ascent in first 300m followed immediately after by over 1km of single track where passing is near impossible. Clearly didn’t pace it well today - but any slower out the start and I would have lost minutes in traffic. Maybe would be quicker running on my own.
https://www.strava.com/activities/1956939563
Friday Nov 9, 2018 #
Note
(rest day)
11 hours in the office for about 3 hours work and 8 hours waiting for spreadsheets to update/save :-( Office is even emptier at 6pm than it is at 7am
Thursday Nov 8, 2018 #
6 PM
Running hills 1:09:54 [5] 11.42 km (6:07 / km) +260m 5:30 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Yellow
As planned - hills with Ben in Ross.
Looked at a few options but Ben fancied my choice of Greytree - roughly 400m with 30m climb in an S-shaped profile. 6 efforts.
Session reminded me of why I like training with Ben - and we were working eachother well and pushing hard - and it feeling hard. Very evenly matched, never more than a second apart. Wind was pretty strong, and against us on the efforts. Breathing was a bit hard, possibly due to wind.
Finished with an extra loop of town to warm down, successfully finding first The Royal, and then where Ben's dad had parked.
Times fairly consistent - 1:48, 1:47, 1:48, 1:46, 1:46, 1:45. Running much better than I was on Saturday. Hopefully the Gwent goes well.
https://www.strava.com/activities/1953540406
Looked at a few options but Ben fancied my choice of Greytree - roughly 400m with 30m climb in an S-shaped profile. 6 efforts.
Session reminded me of why I like training with Ben - and we were working eachother well and pushing hard - and it feeling hard. Very evenly matched, never more than a second apart. Wind was pretty strong, and against us on the efforts. Breathing was a bit hard, possibly due to wind.
Finished with an extra loop of town to warm down, successfully finding first The Royal, and then where Ben's dad had parked.
Times fairly consistent - 1:48, 1:47, 1:48, 1:46, 1:46, 1:45. Running much better than I was on Saturday. Hopefully the Gwent goes well.
https://www.strava.com/activities/1953540406
Wednesday Nov 7, 2018 #
7 PM
Running (Severn Bridge 5) 1:10:42 [3] 8.95 km (7:54 / km) +70m 7:36 / km
slept:4.5 shoes: Mizuno Wave Rider 22 Yellow
A day spent getting cold and wet. First Great Western decided this morning they weren't providing any form of transport between Wales and Bristol with a, urm, 2.5 hour gap in trains with us told to wait out the front for road transport - which it eventually turned out had never been ordered. Then further poor communication from First Great Western to it's employees meant the last 2 trains dumped all Bristol passengers in Newport - but then ran through, fairly empty. Roughly 500 on the platform for the first train advertised as Bristol...
Weather was marginally better in Chepstow this evening - windy with very wet spells. Went with 4 layers + gloves for sweeping the 5 mile race. Was the front sweeper, so not stuck right with the very slowest so got to move a bit, and had time to keep stopping to pick up discarded glow sticks - about 25 by the end. For the last bit, ran back to meet with Bobby (rear sweeper) and come back at the rear.
Forgotten how slow some road "runners" are. The ones stopping for selfies were very annoying, and far too much chatting for a "race". Also ran back from finish to HQ, and caught end of prize-giving. Good results for FoDAC and some entertainment watching Cory trying to carry all his prizes, shoes and socks without a bag to put them in. eventually took pity and offered some help.
Andy implied the weather will be worse on Friday so may have been lucky with the draw for sweeping.
https://www.strava.com/activities/1951948550
Weather was marginally better in Chepstow this evening - windy with very wet spells. Went with 4 layers + gloves for sweeping the 5 mile race. Was the front sweeper, so not stuck right with the very slowest so got to move a bit, and had time to keep stopping to pick up discarded glow sticks - about 25 by the end. For the last bit, ran back to meet with Bobby (rear sweeper) and come back at the rear.
Forgotten how slow some road "runners" are. The ones stopping for selfies were very annoying, and far too much chatting for a "race". Also ran back from finish to HQ, and caught end of prize-giving. Good results for FoDAC and some entertainment watching Cory trying to carry all his prizes, shoes and socks without a bag to put them in. eventually took pity and offered some help.
Andy implied the weather will be worse on Friday so may have been lucky with the draw for sweeping.
https://www.strava.com/activities/1951948550
Tuesday Nov 6, 2018 #
6 PM
Running intervals (FoDAC) 54:00 [5] 9.57 km (5:39 / km)
slept:5.0 shoes: Mizuno Wave Rider 22 Yellow
Track intervals in the wind and rain. 2x 3 mins (90s rest), 2x 90s (45s rest), 3x 60s (30s rest), 4x 30s (30s rest).
Trying quite hard, and fighting the wind. Feeling a lot better than I was over the weekend.
Paces
3s: 3:24/k, 3:25/k
90s: 3:30*, 3:19 - * looks a bit suspect...
60s: 3:20, 3:18, 3:14
30s: 3:15, 3:18, 3:16, 3:17
Fairly consistent, but lots of variability against the wind - the top corner and part of the final straight was much harder than the rest!
The short ones was clear that my pace is good, acceleration less so - Ben and Ollie getting 10m ahead in the first couple of seconds but not gaining any more in the last 28!
Started warming down rather than standing around - so we missed that an extra 3 min and 90s effort were being added on. We did 200m or so effort than continued warming down - sooner finished, sooner in the warm :-)
https://www.strava.com/activities/1949867059
Trying quite hard, and fighting the wind. Feeling a lot better than I was over the weekend.
Paces
3s: 3:24/k, 3:25/k
90s: 3:30*, 3:19 - * looks a bit suspect...
60s: 3:20, 3:18, 3:14
30s: 3:15, 3:18, 3:16, 3:17
Fairly consistent, but lots of variability against the wind - the top corner and part of the final straight was much harder than the rest!
The short ones was clear that my pace is good, acceleration less so - Ben and Ollie getting 10m ahead in the first couple of seconds but not gaining any more in the last 28!
Started warming down rather than standing around - so we missed that an extra 3 min and 90s effort were being added on. We did 200m or so effort than continued warming down - sooner finished, sooner in the warm :-)
https://www.strava.com/activities/1949867059
Monday Nov 5, 2018 #
5 PM
S&C 30:00 [3]
6 PM
Running 1:00:55 [3] 10.23 km (5:57 / km) +250m 5:18 / km
slept:4.0 shoes: Mizuno Wave Rider 22 Yellow
Very easy one to look at the fireworks. Never going to be fast if after core work.
Lots of people on the top of the Ridgeway so made progress slow. Not sure why they were there as was the one part of the run where you couldn't see anything.
Saw a fox for the first time since moving here. I don't really like foxes - but at least this one wasn't around people's houses/gardens.
https://www.strava.com/activities/1947978861
Lots of people on the top of the Ridgeway so made progress slow. Not sure why they were there as was the one part of the run where you couldn't see anything.
Saw a fox for the first time since moving here. I don't really like foxes - but at least this one wasn't around people's houses/gardens.
https://www.strava.com/activities/1947978861