Training Log Archive: FrostbiteIn the 31 days ending Mar 31, 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 | Th | |||||||||||||||||||||||
Wednesday Mar 30, 2016 #
running 28:35 [2] 2.8 mi (10:13 / mi)
slow
Tuesday Mar 29, 2016 #
2 PM
running 3:00 [2] 0.3 mi (10:00 / mi)
Treadmill test at the hospital. Starts with 3 minutes very slow walk up a slight incline, then gets progressively steeper and faster every 3 minutes. The first 4 are walking pace, the fifth one I had to run and I found it very awkward - you have to hold the bar in front of you rather than swinging your arms. Called it a day after that.
4 PM
running 37:53 [4] 4.8 mi (7:54 / mi)
Seven Arches. Not feeling on top form, but I wanted to try going a bit faster and prove myself I could still run after failing somewhat on the treadmill. I thought I would put the effort in as far as the ring road and then see how it went. I managed to keep it going but it was hard work.
The woods that were all dry last week are now all wet.
The woods that were all dry last week are now all wet.
Sunday Mar 27, 2016 #
orienteering 2:45:00 [3] 18.0 km (9:10 / km)
Control checking on Kilnsey Moor. Set out to run off up Mastiles Lane at 7:20 am (on the morning the clocks went forward, so 6:20am really). At that time it was quite a pleasant day, a bit cold but I was prepared for that. Then I had an 11k course to do with 41 controls. I felt a bit dead, but taking it steady it was quite easy, and lots of the controls were very visible - it all depended on the direction of approach, I guess. I spiked them all except the last one, where I hit a line of depressions in the wrong place and slightly lost the plot. I just wandered around a bit until I found it. Then I had a 4k run back to the village hall.
Followed by driving two bus drivers to Keighley to get new buses, purchasing enormous quantities of bog roll, cake transportation, bus queue marshalling, and managing to make it to the prize giving just in time to see Evie get a silver medal.
On the whole I had an easy day, compared to anybody who was out in the worst of the hail/snow/wind in the afternoon, and Tasha who did 10 hours of managing the bus operation at Kilnsey.
Followed by driving two bus drivers to Keighley to get new buses, purchasing enormous quantities of bog roll, cake transportation, bus queue marshalling, and managing to make it to the prize giving just in time to see Evie get a silver medal.
On the whole I had an easy day, compared to anybody who was out in the worst of the hail/snow/wind in the afternoon, and Tasha who did 10 hours of managing the bus operation at Kilnsey.
Saturday Mar 26, 2016 #
Note
JK day 2, Wass. Parking duty, 2 hours.
Friday Mar 25, 2016 #
Note
JK Sprint - parking duties on Woodhouse Moor, 2.5 hours.
Thursday Mar 24, 2016 #
running 45:57 [2] 4.8 mi (9:34 / mi)
Seven Arches, slow. Caught out by the darkness a bit, cloudy tonight so it was a bit gloomy in the woods. Mostly just slow though.
Wednesday Mar 23, 2016 #
running 57:53 [4] 7.0 mi (8:16 / mi)
Straining a bit, particularly up the hill from Kirkstall. Fastest for a long time.
Monday Mar 21, 2016 #
running 41:18 [3] 4.8 mi (8:36 / mi)
Seven Arches again. Quite sprightly considering.
Sunday Mar 20, 2016 #
running 1:43:21 [3] 10.2 mi (10:08 / mi) +300m 9:17 / mi
Wolds. Callis Wold, Greenwick Dale, Horse Dale, Fridaythorpe, Brubber Dale, Thixen Dale, Pluckham Dale. A wrong turn in the valleys at the end meant I climbed Pluckham Dale instead of Wayrham Dale (they all look the same), leaving me with a half mile of unpleasant running beside the A166. Should have taken a map after all.
Felt ok, tired but reasonably strong.
Felt ok, tired but reasonably strong.
Saturday Mar 19, 2016 #
running 25:10 [4] 5.0 km (5:02 / km)
Parkrun. I didn't feel much like trying too hard so Evie agreed I should pace her. Her previous pb was 26:50 ish so I was aiming for under 5:20/k, which would get her 26:40. It's mostly downhill for the first k and we did 5:15. Pushed a little harder for the second k, 5:15. The 3rd k is where I thought we would slow down as it finishes with a long uphill drag, but we started overtaking people there and picked up a little bit, 5:10. 4th k is the easiest, all downhill, 4:55. Then the last k includes the uphill drag again. We attacked it and overtook a fair few people, and I managed to break Evie so she wouldn't beat me in a sprint. I did 4:40, Evie did 4:50 ish. So my time was 25:10 and Evie's was 25:18, which she is pretty pleased with. Given her splits though, getting faster every kilometre, she should be able to go a fair bit faster.
We were lapped by a couple of people, which I haven't experienced before. The second one Ruaridh Mon Williams, doing an impressive time for a young lad.
We were lapped by a couple of people, which I haven't experienced before. The second one Ruaridh Mon Williams, doing an impressive time for a young lad.
running 58:20 [3] 6.5 mi (8:58 / mi)
Got home from Parkrun and went straight out again for a proper run. Adel Crag, a bit weary but not too slow until I hit the donkey steps.
Friday Mar 18, 2016 #
running 1:02:00 [3] 6.5 mi (9:32 / mi)
Went running while Evie was swimming at Carnegie. This was a late decision after I had already had my tea so I was a bit full. Just took it very easy. Butcher Hill, Woodside, up Broadgate Lane into Horsforth, down to the station, up to Cookridge and down Otley Old Road. Not too bad.
Thursday Mar 17, 2016 #
running 42:21 [3] 4.8 mi (8:49 / mi)
ahr:132
Seven Arches. Enjoyed it so much last night I thought I would do it again.
Wednesday Mar 16, 2016 #
running 43:42 [3] 4.8 mi (9:06 / mi)
ahr:128
Seven arches, fairly easy. It was getting a bit dark by the end, but nice going out through the woods. Much drier.
Got ranted at by a loony on a bicycle.
Got ranted at by a loony on a bicycle.
Tuesday Mar 15, 2016 #
running 42:54 [3] 4.7 mi (9:08 / mi)
ahr:128
Still suffering from a cold but improving. Took this very easy. Spen Lane and Adel.
Monday Mar 14, 2016 #
Note
poorly.
Sunday Mar 13, 2016 #
orienteering 1:35:00 [3] 10.0 km (9:30 / km)
YHJS training, Malham Moor.
Control hanging, 26 controls, about 70 minutes.
Shadowing Euan on a control pick, about 25 minutes.
Nice day, good training.
Control hanging, 26 controls, about 70 minutes.
Shadowing Euan on a control pick, about 25 minutes.
Nice day, good training.
Saturday Mar 12, 2016 #
hill running 1:02:00 [4] 6.7 mi (9:15 / mi) +300m 8:07 / mi
Sheepwash - Chequers - Osmotherley - Beacon Hill - Sheepwash. Trying. A bit.
Friday Mar 11, 2016 #
running 23:59 [4] 2.8 mi (8:34 / mi)
muddy. Stepping stones under water.
Thursday Mar 10, 2016 #
running 44:33 [3] 5.3 mi (8:24 / mi)
ahr:139
Gledhow Park and Chapel A. Steady mostly, but speeded up at the end.
Wednesday Mar 9, 2016 #
running 12:21 [5] 1.6 mi (7:43 / mi) +60m 6:55 / mi
Rattly but ok.
running 18:00 [2] 1.7 mi (10:35 / mi)
Jogging home
Monday Mar 7, 2016 #
running 22:18 [3] 2.5 mi (8:55 / mi)
Oxley, a bit quicker.
Sunday Mar 6, 2016 #
hill running 1:11:00 [3] 6.5 mi (10:55 / mi) +300m 9:33 / mi
Holmbridge - Digley - Blackpool Bridge - Issues Lane - Digley - Holmbridge. Set off at 8:30 and it was still quite icy. Above Digley there was still quite a lot of snow that had gone soft yesterday and re-frozen overnight to make for very uncomfortable running. It was a struggle.
Saturday Mar 5, 2016 #
running 1:06:30 [3] 7.0 mi (9:30 / mi)
Slow plod. Butcher Hill, Newlay, Kirkstall.
Friday Mar 4, 2016 #
running 45:00 [4] 5.75 mi (7:50 / mi)
ahr:140
Adel Church. Quite fast for me. Nice and smooth and quick coming down Otley Road with the wind behind me.
Wednesday Mar 2, 2016 #
running 12:29 [5] 1.6 mi (7:48 / mi) +60m 6:59 / mi
Struggling a bit. Tired legs.
running warm up/down 17:00 [3] 1.7 mi (10:00 / mi)
Tuesday Mar 1, 2016 #
running 46:50 [3] 5.3 mi (8:50 / mi)
ahr:132
Gledhow Park and Chapel A, steady.