Training Log Archive: FrostbiteIn the 30 days ending Nov 30, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||
Sunday Nov 28, 2010 #
12 PM
running warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
Jog to Headingley Station via cash machine
1 PM
running 2:23:00 [3] 14.0 mi (10:13 / mi) +250m 9:41 / mi
ahr:130
Expedition - Hornbeam Park to home via Kirkby Overblow, Harewood Bridge, Emmerdale, Eccup. Quite a boring run really, I won't be doing it again, but it's nice to go to some different places. I was only plodding right from the start, and was pretty tired at the end, but still moving. A long hard weekend. It started snowing at Eccup and was blizzarding all the way down the valley. The highlight was the view of Crimple Viaduct.
Saturday Nov 27, 2010 #
running 1:55:00 [3] 13.0 mi (8:51 / mi) +350m 8:10 / mi
Runway lights run. There was an inch of snow on the ground but it didn't really slow me down that much, I just wasn't going very quick anyway.
Thursday Nov 25, 2010 #
7 PM
running 15:00 [3] 1.5 mi (10:00 / mi)
Started a quicker run (but not very quick), crashed before Monkbridge, jogged into Meanwood but it didn't settle down. Tried a hill sprint on Sunset but got a quarter of the way up with the pulse going down (it was 145 when I was jogging and decreased to 130 when I tried sprinting - doh.) Really struggling then, jogged/walked back home and groaned in a chair for 20 minutes with HR wobbling all over the place. Then I had the bright idea of trying the Valsalva manoeuvre (thanks to Andy Monro) - it worked. Now feeling much better.
Wednesday Nov 24, 2010 #
6 PM
running 1:10:00 [3] 8.5 mi (8:14 / mi) +250m 7:33 / mi
ahr:144
Via Spen Lane to Cookridge, Horsforth Station, Low Lane, Butcher Hill, Kirkstall Abbey and back up through Headingley. Not going very fast but the long climb up to Cookridge really dragged then my legs went coming down the hill and it was a bit of a struggle from then on. A bit rubbish, but a few more miles in the bag.
Tuesday Nov 23, 2010 #
6 PM
running 43:40 [4] 5.75 mi (7:36 / mi) +120m 7:08 / mi
At last got round the Adel Church run without any problems, and mostly cruising along quite nicely. I never usually meet people on the unlit section through the churchyard, but tonight there were 2 - one running, one not, both scary.
Sunday Nov 21, 2010 #
3 PM
hill running 1:01:00 [3] 5.0 mi (12:12 / mi) +400m 9:46 / mi
Win Hill from Yorkshire Bridge - up the direct way (I ran all the way, hooray), along the top of Hope Brink, back along the path half way up the face of the hill, then back over the ridge and into the woods on the north side. It was pretty much dark by the time I got back into the woods and my tiny headlight was fading, so I slowed right down then.
Saturday Nov 20, 2010 #
10 AM
running 49:53 [4] 6.5 mi (7:40 / mi) +250m 6:51 / mi
Adel Crag. I wasn't feeling too sharp and it was fairly heavy going in the woods. Finished better. Not bad really.
Thursday Nov 18, 2010 #
6 PM
running 23:00 [2] 2.5 mi (9:12 / mi) +40m 8:46 / mi
Jog, Oxley
Wednesday Nov 17, 2010 #
6 PM
running 46:00 [3] 5.75 mi (8:00 / mi) +120m 7:31 / mi
Stepped out the door intending to do a 3 mile jog, but it was (surprisingly) quite pleasant out so I went a bit further and a bit quicker - Adel Church. Wobbled a bit in the first 15 minutes then fine, except my legs are still knackered from Sunday. My left shin has quite a deep gash in it (from Sunday) and some swelling but it wasn't really bothering me. Same time as I always do.
Sunday Nov 14, 2010 #
12 PM
orienteering race 1:17:55 [5] *** 10.0 km (7:48 / km) +385m 6:32 / km
Interland selection race - Postensplain. Quite enjoyable orienteering but a bit brambly in places. Started badly by turning the wrong way before I reached the start kite. The embarrassment factor was worse than the 10 seconds lost. Other than that I missed 3 pits/depressions, maybe 30 secs at each one but everybody had some problems with them. 3rd on Brown but first M40, got beat by a couple of youngsters. Jon Malley overtook me but he was running so much quicker than me that it had little impact on either of our runs. There was quite a lot of climb and even though it was all runnable it took a lot out of me - very physical. I was pleased to keep it going to the end.
Jon Malley 71:10
Thomas Butt 76:22
Me 77:55
Andy Monro 81:20
Jon Malley 71:10
Thomas Butt 76:22
Me 77:55
Andy Monro 81:20
Saturday Nov 13, 2010 #
4 PM
running 44:00 [3] 5.4 mi (8:09 / mi) +160m 7:28 / mi
From Charlie's house round Yateholme. Wobbled a bit at the start but got better.
Thursday Nov 11, 2010 #
7 PM
running 46:20 [4] 5.75 mi (8:03 / mi) +120m 7:34 / mi
Adel Church. Set out intending to cruise round a bit quicker than previous time for this run, cause I have done virtually nothing this week. Heart conked out on the first little hill going up by Bardon Hall - I had to stop and let it settle down, then got going again after a minute or so. I felt fine again for a while then just got slower and slower going through Adel. My heart felt like it was fine but the legs were just dead. Going downhill for the last mile or so I could pick the pace up a little bit. In the end about the same time as previous efforts but it took everything I had just to get round.
Maybe I will be better on Sunday.
Maybe I will be better on Sunday.
Tuesday Nov 9, 2010 #
9 PM
running 21:20 [3] 2.5 mi (8:32 / mi) +40m 8:08 / mi
Oxley, after tea not feeling great. Heart wobbly but ok at this speed. Legs wobbly. Chest tight, maybe I am getting a cold which is why I get a wobbly heart. Got some new shoes on Saturday and wearing them the first time tonight, no trouble but strangely boingy compared to my old ones.
Sunday Nov 7, 2010 #
12 PM
orienteering long 45:38 [3] ** 6.6 km (6:55 / km) +50m 6:40 / km
Primrose Warren, Scunthorpe. The kids were doing the YBT. I started with the intention of alternating fast and slow legs, but my heart was misfiring on the first fast leg (number 2). I kept it up to number 8 but the first little hill had me on my knees. Jogged for a bit, walked for a bit, and eventually it settled down properly. Did number 20 to the finish at a reasonable speed but there were no hills so I was ok. Dead-heated with two other AIRE members, Geoff and Mark M-W, in about =8th I think. Charlie did 35.
Saturday Nov 6, 2010 #
3 PM
Terrain running 1:07:47 [4] 7.5 mi (9:02 / mi) +350m 7:54 / mi
Same terrain run as last week, down and up and down and up the Meanwood valley. Much more aggressive this week but still a bit feeble on the hills. A big improvement over last week's effort.
Bought a new pair of trainers, although I'll save them for the road at the moment. Smarmy sales-boy kept telling me what a great choice of shoes they were. I was just buying the same as I had before. It's not necessary.
Bought a new pair of trainers, although I'll save them for the road at the moment. Smarmy sales-boy kept telling me what a great choice of shoes they were. I was just buying the same as I had before. It's not necessary.
Friday Nov 5, 2010 #
6 PM
running 56:00 [3] 7.0 mi (8:00 / mi) +250m 7:12 / mi
Hilly Kirkstall run. Started steady, didn't want to try too hard. Even so I found the hills a bit of a struggle but picked up in the Normans, finished ok. My calf seems ok tonight.
Thursday Nov 4, 2010 #
6 PM
running 47:00 [3] 5.75 mi (8:10 / mi) +120m 7:41 / mi
Adel Church. Steady, not trying too hard. My right calf went solid towards the end of the run. I must get some new shoes.
Wednesday Nov 3, 2010 #
6 PM
running 57:00 [4] 7.5 mi (7:36 / mi) +200m 7:01 / mi
Gledhow Valley Road. Sore chest and shoulders and quads (delayed muscle soreness from last night's efforts). Otherwise fine, and not as slow as I was expecting.
Tuesday Nov 2, 2010 #
7 PM
conditioning 30:00 [3]
got home late and baby-sitting so I did a more organised session with a circuit of exercises repeated according to the schedule dictated by my shuffling ipod. I was glad when Slip Inside This House came on - a nice long rest. I am improving at this sort of thing with only occasional sessions. Maybe I should be more rigorous.