Training Log Archive: Scrappy DooIn the 30 days ending Nov 30, 2011:
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Sunday Nov 27, 2011 #
Event: BOK Galoppen Wavering Down
Orienteering race 20:00 [2]
BOK Galoppen Started Brown - did first 7 - felt hamstring twinge and as was only 150m from car park I thought it best to pack in..... wasn't really feeling inspired anyway after the fun of parking for a couple of hours....
Wednesday Nov 23, 2011 #
Note
(rest day)
Hamstring seems ok walking, but given past experience I think it is best to rest it for a couple of days before testing it on a gentle bit of exercise.... will do some stretching later
Tuesday Nov 22, 2011 #
Running (Interval 1) 6:20 [4] 1.61 km (3:56 / km)
shoes: Saucony ProGrid Xodus 2.0
First of what was going to be 3 intervals.... on 1 mile cucuit at top of Downs, very slippy on grass back up towards Blackboy Hill slowed it down a bit....
Running (Warm up/stretching) 25:00 [1]
Abandoned interval session!!! was going to do 3x1.61km (1 mile in old money) with 3 min recovery.... felt twinge in left hamstring half way through second interval so stopped there and then (as you should when you feel any pain as it's your body telling you something!!).... a bit of stretching/walking ... fingers crossed it will be ok!!!!
Monday Nov 21, 2011 #
Running 1:07:00 [3] 13.15 km (5:06 / km) +250m 4:39 / km
shoes: Innov8 Roclite 315
Monday night run - Marks, Ben and myself.... struggled down Nightingale Valley, but after that felt pretty good.... along tow path, bakck up hill at far end of Leigh Woods and along main track/road to exit, left across lights and over wall into Ashton Court, around golf course and dropped down to zig zag path, along deer park fence and over spur to house and back up through deer park to gatehouse
Sunday Nov 20, 2011 #
Cycling - Road 2:00:00 [3] 32.0 km (16.0 kph)
Bit of a lazy weekend as had a bit of Qatar (sic.)..... managed to get out on the bike for an explore/tour around some parts of South Wales I've never seen and won't even try to spell or pronounce (at risk of getting beaten down for saying it wrong again!!!) Was somewhere a bit south of Church Village (which I can spell!)... mostly on road, with a bit off road along the Ridgeway Walk... actually felt pretty good and reasonably strong up the hills.... leaving my fellow rider in my wake.....
Thursday Nov 17, 2011 #
Running 55:50 [3] 11.4 km (4:54 / km) +244m 4:25 / km
shoes: Saucony ProGrid Xodus 2.0
Lunchtime run in gorgeous weather.... across Downs, Ladies Mile, Observatory, Suspension Bridge, lap of Ashton Court and back. Felt a bit sluggish (as a result of too much sitting down over last two days!)
May have to go to work in Qatar for a couple of weeks just before Christmas, which means I might have to miss the big event of the year 'Tim & Laura's ho ho ho street-o'!!!!
http://connect.garmin.com/activity/129283997
May have to go to work in Qatar for a couple of weeks just before Christmas, which means I might have to miss the big event of the year 'Tim & Laura's ho ho ho street-o'!!!!
http://connect.garmin.com/activity/129283997
Tuesday Nov 15, 2011 #
Running warm up/down 30:00 [1]
Running (Intervals) 16:00 [4] 4.22 km (3:47 / km) +28m 3:40 / km
shoes: Brooks Pure Flow
4 x 4 mins with 1:30 rest (on cycle path)
1.05km
1.02km
1.08km
1.07km
1.05km
1.02km
1.08km
1.07km
Monday Nov 14, 2011 #
Running 56:29 [3] 9.94 km (5:41 / km) +182m 5:12 / km
shoes: Saucony ProGrid Xodus 2.0
Monday night run from Tim's with Tim, Mark S and Ben
Blaise, lots of hills, very dark and eerie, struggled in dark on downhills but ok otherwise, very steady
http://connect.garmin.com/activity/128748444
Blaise, lots of hills, very dark and eerie, struggled in dark on downhills but ok otherwise, very steady
http://connect.garmin.com/activity/128748444
Sunday Nov 13, 2011 #
Cycling - Road 2:00:00 [2] 44.8 km (22.4 kph)
(On Mountain bike) Out to Bath and back along cycle path.... reasonably genteel on way out, coffee stop in city centre, quicker back when back on cycle path
Saturday Nov 12, 2011 #
Running 2:00:00 [1]
Run/Jog/Walk around my urban map of St George with C to get someone else to check out map. Some work needed to make small paths, gaps etc. more visible and work on the intricacies of the contours at Troopers Hill required
Wednesday Nov 9, 2011 #
Running 34:02 [3] 7.49 km (4:33 / km) +61m 4:22 / km
shoes: Brooks Pure Flow
Same run as Wed 26th Oct
Wasn't really motivated to get out, a bit sluggish to start and felt a bit sniffly.... felt better later in run and was 1:47 quicker than last time!!
http://connect.garmin.com/activities?cid=1031621
Wasn't really motivated to get out, a bit sluggish to start and felt a bit sniffly.... felt better later in run and was 1:47 quicker than last time!!
http://connect.garmin.com/activities?cid=1031621
Monday Nov 7, 2011 #
Running 27:17 [3] 5.44 km (5:01 / km) +79m 4:41 / km
shoes: Saucony Guide TR3
V short recovery run on The Downs at lunchtime
Legs v heavy to start, but felt I needed to get out as I reckon all the sitting around at work is the big problem (apart from my inability to orienteer at speed!!)!!
Legs v heavy to start, but felt I needed to get out as I reckon all the sitting around at work is the big problem (apart from my inability to orienteer at speed!!)!!
Sunday Nov 6, 2011 #
Event: November Classic
Orienteering race 1:28:27 [5] 14.38 km (6:09 / km) +85m 5:58 / km
November Classic (Brown 12.0km) winner Geoff Ellis 69 (1st M40 - Andy Munro 72)
OK the positives first.... running speed was good and felt no real after effects of yesterdays training/racing
Garmin download makes interesting reading and shows that I think I need to work on my O technique a bit!!
Drifted far too right on 1 to 2 about half way on route (started off fine on line!), not straight enough 3 to 4, hesitant into 6, too far left on 7, hesitant into 8, big mistake into 10 (confused by paths, overshot to the south of control and hit re-entrant north west of control!), totally off line to 11 and somehow crossed the ditch/marsh without seeing it and hit semi open to north!, too low in re-entrant on 12, slight miss and 14, overshot 20, then stupidly tried to go straight at start of 21-22 and got stuck in brambles!!!
In total probably (at least) 10-12 minutes lost and why oh why did they take us through the s**t at the end after all the lovely runnable forest!!
http://connect.garmin.com/activity/126920961#
OK the positives first.... running speed was good and felt no real after effects of yesterdays training/racing
Garmin download makes interesting reading and shows that I think I need to work on my O technique a bit!!
Drifted far too right on 1 to 2 about half way on route (started off fine on line!), not straight enough 3 to 4, hesitant into 6, too far left on 7, hesitant into 8, big mistake into 10 (confused by paths, overshot to the south of control and hit re-entrant north west of control!), totally off line to 11 and somehow crossed the ditch/marsh without seeing it and hit semi open to north!, too low in re-entrant on 12, slight miss and 14, overshot 20, then stupidly tried to go straight at start of 21-22 and got stuck in brambles!!!
In total probably (at least) 10-12 minutes lost and why oh why did they take us through the s**t at the end after all the lovely runnable forest!!
http://connect.garmin.com/activity/126920961#
Running warm up/down 25:00 [3]
Saturday Nov 5, 2011 #
9 AM
Running race 20:53 [4] 5.0 km (4:11 / km)
shoes: Brooks Pure Flow
Forest of Dean parkrun 5th (2nd vet 40)
First part of my mini triathlon...
Fun, twisty, slippy, muddy, flattish two lap route through forest near berryhill....wrong shoe choice!
First part of my mini triathlon...
Fun, twisty, slippy, muddy, flattish two lap route through forest near berryhill....wrong shoe choice!
11 AM
Cycling - Mountain Bike 1:00:00 [2] 7.0 mi (7.0 mph)
2nd part of my mini tri.
Gentle pootle around the new Verderers trail from pedalaway bike centre between the run and the orienteering...
Nice all weather track, not too technical (blue), although my riding was awful (lack of practice!!)
Gentle pootle around the new Verderers trail from pedalaway bike centre between the run and the orienteering...
Nice all weather track, not too technical (blue), although my riding was awful (lack of practice!!)
12 PM
Orienteering race 53:30 [3] 6.0 km (8:55 / km) +220m 7:32 / km
NGOC Saturday League (Mallards Pike South) Blue Course....
Nice part of Forest of Dean, runnable forest, although a bit slippy in places...
Dropped too low at 1, stayed too high at 2 and overshot (Andy Monro thought control was too far from path), slow on down hills and dead on silly climb on last leg....
Nice part of Forest of Dean, runnable forest, although a bit slippy in places...
Dropped too low at 1, stayed too high at 2 and overshot (Andy Monro thought control was too far from path), slow on down hills and dead on silly climb on last leg....
Thursday Nov 3, 2011 #
Running 1:15:46 [3] 14.38 km (5:16 / km) +327m 4:44 / km
shoes: Saucony ProGrid Xodus 2.0
Steady long run after work....
Parked up below observatory and ran over hill, across bridge, North Road, through Leigh Woods (mtb trails still not finished!), out via Leigh Court, through to Abbots Pool, bridleway by 50 Acre Wood through to Ashton Court, right and down to zig zag path, along deer park fence over hill to House and back up hill through other deer park and back over bridge
Took it nice and steady, felt a bit heavy through Abbots Pool, but seemed to get second wind through AC. Had to use head torch by the time I got to AC - could get used to this running off road in the dark - very enjoyable
Fish and chips well earnt.....
http://connect.garmin.com/activity/126235769
Parked up below observatory and ran over hill, across bridge, North Road, through Leigh Woods (mtb trails still not finished!), out via Leigh Court, through to Abbots Pool, bridleway by 50 Acre Wood through to Ashton Court, right and down to zig zag path, along deer park fence over hill to House and back up hill through other deer park and back over bridge
Took it nice and steady, felt a bit heavy through Abbots Pool, but seemed to get second wind through AC. Had to use head torch by the time I got to AC - could get used to this running off road in the dark - very enjoyable
Fish and chips well earnt.....
http://connect.garmin.com/activity/126235769
Wednesday Nov 2, 2011 #
Running 43:57 [3] 9.65 km (4:33 / km) +83m 4:22 / km
shoes: Brooks Pure Flow
Llantrisant to Church Village and back along cycle path near new road
Trying out new shoes.
Felt pretty good and it was actually quite a nice route. Added a couple of small loops along the way and more undulating than expected. Shoes get an 8/10 for first run,,,, v comfy .... wait to see how calfs etc hold up.....
http://connect.garmin.com/activity/126034830
Trying out new shoes.
Felt pretty good and it was actually quite a nice route. Added a couple of small loops along the way and more undulating than expected. Shoes get an 8/10 for first run,,,, v comfy .... wait to see how calfs etc hold up.....
http://connect.garmin.com/activity/126034830