Training Log Archive: FrostbiteIn the 30 days ending Nov 30, 2016:
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| 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 | We | |||||||||||||||||||||
Monday Nov 28, 2016 #
running 39:40 [3] 4.3 mi (9:14 / mi)
Stainbeck and Stonegate. Started off steady but got slower, and my heel got quite sore as well, underneath. I might have bruised it yesterday coming off Round Hill but I didn't notice anything at the time.
Sunday Nov 27, 2016 #
hill running 1:22:00 [3] 7.8 mi (10:31 / mi) +300m 9:23 / mi
Sourby, Dearncomb Beck, Round Hill, with Charlie. Quite pleasant. Finished through the woods rather than on the main track.
Saturday Nov 26, 2016 #
running 22:25 [5] 5.0 km (4:29 / km)
Parkrun, on a cold and frosty morning. I was determined to push hard from the start but was maybe overdoing it with a 4:10 first k. I slowed a bit after that and was gradually losing places but my pace was still pretty good. Didn't have anything left at the finish, but very happy with the time. Nearly a minute quicker than my previous post-op best, and within sight of what I was doing in 2011. If I squint a bit.
Kilometre splits 4:10, 4:31, 4:34, 4:32, 4:38
Kilometre splits 4:10, 4:31, 4:34, 4:32, 4:38
running 36:00 [2] 3.4 mi (10:35 / mi)
To and from parkrun.
orienteering 33:00 [4] 4.6 km (7:10 / km)
Aire o-lite at Temple Newsam. Kept finding myself on the wrong side of bramble thickets and struggled a bit to get going. Quite a good course for this sort of thing.
Friday Nov 25, 2016 #
running 43:15 [3] 4.8 mi (9:01 / mi)
7 arches.
Wednesday Nov 23, 2016 #
running 1:06:56 [4] 8.2 mi (8:10 / mi)
Butcher Hill, Woodside, Horsforth Station, Holt Park, Adel Lane. Not done this for a while. Quite quick.
Tuesday Nov 22, 2016 #
running 27:33 [4] 3.2 mi (8:37 / mi)
Weetwood and Lawnswood, 6 x 2min fast, 1 min slow.
Monday Nov 21, 2016 #
running 28:42 [3] 3.3 mi (8:42 / mi)
Parkside and Weetwood. Difficult conditions. I just wanted to get it over with but never really got going. Need to get back into the swing of things.
Saturday Nov 19, 2016 #
running 1:14:22 [3] 8.5 mi (8:45 / mi)
Steady run from Astrid's house in Rugby, along the Great Central Railway path and then the Oxford Canal towpath. Headtorch required for the canal section.
Thursday Nov 17, 2016 #
running 35:00 [3] 3.3 mi (10:36 / mi)
Parkside and Weetwood with Tasha. A bit cold and wet.
Wednesday Nov 16, 2016 #
Note
Final scores for UK Orienteering League are up. I came 3rd. Tasha came 1st in W45. Does anybody care? Probably not. Will she get a prize? Probably not.
C • UKOL 9
running 26:41 [4] 3.2 mi (8:20 / mi)
Weetwood and Lawnswood, 7 x 2 mins fast, 1 min slow. Confusion and befuddlement. I thought I was supposed to be doing 8 but ran out of road after 6. The 7th was a bit dodgy, including a chip shop and some nasty corners.
Monday Nov 14, 2016 #
running 29:56 [3] 3.2 mi (9:21 / mi)
Weetwood and Lawnswood. A few aches and pains but actually not feeling too bad. Nice and easy.
Sunday Nov 13, 2016 #
orienteering race 1:05:32 [5] 7.9 km (8:18 / km) +270m 7:05 / km
Torver High Common, Short Brown. I was quite happy with this, running quite strongly and pretty clean. I went over the top of 2 and had to come back to it, maybe 30 seconds lost, and I hesitated at 7 when I was just slightly to the left and the boulders were hidden behind a shoulder, 15 seconds. Other than that I could maybe have got some better lines but that's all.
Charlie started 4 mins after me and I first saw him behind me at 11, but it took until 16 for him to catch me. Then he took a fair bit out of me on the easy running to 17 but I got most of it back as he took some dodgy lines in the last section, particularly 19 and 21.
Charlie was fastest old man, Simon Hunter was fastest M45 a minute ahead of me. Also beaten by Phil, Rob Lee and Nigel Bunn.
Charlie started 4 mins after me and I first saw him behind me at 11, but it took until 16 for him to catch me. Then he took a fair bit out of me on the easy running to 17 but I got most of it back as he took some dodgy lines in the last section, particularly 19 and 21.
Charlie was fastest old man, Simon Hunter was fastest M45 a minute ahead of me. Also beaten by Phil, Rob Lee and Nigel Bunn.
Saturday Nov 12, 2016 #
orienteering race 36:42 [5] 4.3 km (8:32 / km)
Middle distance Brown course, Sandscale Haws. Trying to run at a decent speed but never quite felt in control. Left 2 slightly wrong giving me extra distance to 3, 15 secs. Drifted too far left on 4 and only worked it out when I passed the thicket, 30 secs Didn't work out the area around 10 at all and climbed up onto the ridge high and right of the control before turning back 1 minute. Drifted left of 13 and relocated because I could see the little enclosure below me, 1 minute. At that point I was only 1 minute behind Chas but he took another 2 out of me from 14 to the finish. I didn't make any mistakes on controls but opted to go round on the path to 17 which was slower but made the control easy. I guess I just got slower towards the end.
4 minutes down on Clive, also behind Lawrence Townley and Simon Hunter, and just a few seconds behind a very fit looking Rash Route Ricky. Not seen the results yet.
4 minutes down on Clive, also behind Lawrence Townley and Simon Hunter, and just a few seconds behind a very fit looking Rash Route Ricky. Not seen the results yet.
Thursday Nov 10, 2016 #
running 31:30 [3] 3.3 mi (9:33 / mi)
Parkside and Weetwood. Not with Tasha this week coz she got a better offer. Slightly quicker than with her because I don't lose so much speed going up the hills. Also did a sprint going up by the donkey sanctuary, just for the sake of it.
Wednesday Nov 9, 2016 #
running 39:25 [3] 4.3 mi (9:10 / mi)
Stainbeck and Stonegate.
Tuesday Nov 8, 2016 #
running 45:50 [3] 5.3 mi (8:39 / mi)
Potternewton, Gledhow and Chapel Allerton. Easyish.
Sunday Nov 6, 2016 #
orienteering 1:25:00 [3] 6.0 mi (14:10 / mi)
Collecting controls from Monk's Road, with Mike
Saturday Nov 5, 2016 #
orienteering 2:15:00 [3] 9.0 mi (15:00 / mi)
Hanging controls on Malham Moor for junior squads training weekend. I covered two areas with Al Powell and one of them was quite remote. Still surprised to find I had covered 9 miles by the time I finished. Also walked about another 4 miles to join the Yorkshire squad while they did the training.
Thursday Nov 3, 2016 #
running 33:25 [2] 3.3 mi (10:08 / mi)
Parkside and Weetwood with Tasha. I thought we were going very slowly, particularly up the hill, but turns out to be Tasha's best time yet.
Tuesday Nov 1, 2016 #
running 27:30 [3] 3.2 mi (8:36 / mi)
Weetwood and Lawnswood, at a steady trot. Lots of crunchy leaves.