Training Log Archive: FEIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
Walking 30:00 [1] 2.5 km (12:00 / km)
slept:6.5 weight:153.5lbs (injured)
A roller coaster day. 15 hours at work with loads of deadlines. Got to bed 2am.
Got off to bad start, went to loo at 7am, found small bulge near femoral crease, panic it was there earlier in week but much smaller, but also had that familiar hernia discomfort, has hernia got around mesh. No point in trying to get back to sleep. Managed to get appointment to see surgeon at 8.30am on Friday.
By mid-afternoon started getting small burning sensations over repair area - a good sign from what I've read, scar tissue is forming etc.. Feeling I'm really on the mend! Good timing, as would have really struggled to work 14 hours tied to a desk any earlier this week.
Late evening first signs of cystitis. Thank God, this hopefully explains sharp pain when pressing on bulge and enlargement(?) - rush out to buy cranberry juice.
Crazy day, not often people are pleased at the possibility of getting cystitus.
Got off to bad start, went to loo at 7am, found small bulge near femoral crease, panic it was there earlier in week but much smaller, but also had that familiar hernia discomfort, has hernia got around mesh. No point in trying to get back to sleep. Managed to get appointment to see surgeon at 8.30am on Friday.
By mid-afternoon started getting small burning sensations over repair area - a good sign from what I've read, scar tissue is forming etc.. Feeling I'm really on the mend! Good timing, as would have really struggled to work 14 hours tied to a desk any earlier this week.
Late evening first signs of cystitis. Thank God, this hopefully explains sharp pain when pressing on bulge and enlargement(?) - rush out to buy cranberry juice.
Crazy day, not often people are pleased at the possibility of getting cystitus.
Wednesday Jun 29, 2011 #
Walking 25:00 [1]
weight:154lbs (injured)
Getting back to normal weight. Morning and evening walks.
2 PM
Walking 15:00 [1]
weight:154lbs (injured)
Esporta - on treadmill, 0%, 5% enough intially and 7.5% later. At a mere 5km/h, only at 400cal/h and finally 500cal/h. Legs already tight from lack of activity so did some very mild stretches.
3 PM
Spinning 10:00 [2]
Started at 190kwh and final 5min at 250 plus (around 900cal/h). Position was comfortable on abdomen. Great, found something that will maintain VO2 whilst getting back to "proper" training.
Tuesday Jun 28, 2011 #
Walking 50:00 [1] 4.0 km (12:30 / km)
weight:155.5lbs (injured)
Easy morning, the rest of the day was packed and active, half day at work and driving again, present/food shopping. Meal out for Nicola's birthday.
Went to O Club with C. I took part for a change, head to head races with C, I was beaten 3-0, although I handed the last to him. We did 3 courses 0.4-0.5k, plus 9 control grid. He's getting the hang of it and quicker than my 12 min/k. Walking stride comfortable at 85% of normal length.
Went to O Club with C. I took part for a change, head to head races with C, I was beaten 3-0, although I handed the last to him. We did 3 courses 0.4-0.5k, plus 9 control grid. He's getting the hang of it and quicker than my 12 min/k. Walking stride comfortable at 85% of normal length.
Monday Jun 27, 2011 #
Walking 50:00 [1] 4.0 km (12:30 / km)
weight:157lbs (injured)
Allowed to drive (leave another day) and return to work. Work can wait! Watched tennis. Lovely walk at Newlands Corner.
Sunday Jun 26, 2011 #
Walking 45:00 [1]
weight:161lbs (injured)
1 kg less fluid.
Chilled day, walked to park and walked to local professional portrait artist open day and bought two local landscapes.
Chilled day, walked to park and walked to local professional portrait artist open day and bought two local landscapes.
Saturday Jun 25, 2011 #
Walking 40:00 [1]
weight:163lbs (injured)
Start Rehab - best intitial advise is gentle walking 4 x 10mins a day, seems to work.
Gentle walking (4), including taking C to the park.
Feeling better than expected, but have 4-5 kgs of retained fluid - was 151lbs last w/e, looking 4 months pregnant, waist 34 rather than 31.
Gentle walking (4), including taking C to the park.
Feeling better than expected, but have 4-5 kgs of retained fluid - was 151lbs last w/e, looking 4 months pregnant, waist 34 rather than 31.
Friday Jun 24, 2011 #
Note
(injured)
Textbook operation (indirect inguinal hernia), surgeon says all went very well, wonderful staff and care at Mt Alvernia. Took 4 litres of liquid to partially rehydrate, allowing discharge by 2.30pm. Dissolving internal (fix mesh) & external sutures.
Iain Jourdan (surgeon) advised I can consider jogging after 2 weeks, we'll see.
Iain Jourdan (surgeon) advised I can consider jogging after 2 weeks, we'll see.
Wednesday Jun 22, 2011 #
Running (O Training Race) 1:02:42 [4] 9.6 km (6:32 / km) +350m 5:31 / km
Barton Stacey - BAOC 3 loops, 3.4k 11c, 3.9k 12c, 2.3k 13c
Approx 21.5mins, 26 mins and 15mins.
Started second loop and went to control 11 thinking it was consecutive numbering (as did others) - 1.45 (61 mins!), -0.30 control 7, -0.20 cutting thro wood after 2nd loop, otherwise around 45s lost in circle. Good use of the area. Really enjoyed last loop on 1:5,000 map, total concentration running without desc sheet, tried building mental picture of control site and 50-100m of exit route. Sprint across car park to the finish was amazing, rain splashing so high you could not see the tarmac, truely biblical downpour.
Felt good throughout and got second wind around 40mins, only a few months ago I would have been fading around 45mins. In control throughout apart from route to 7. 6min/k apart from thickets/dense wood.
A good note to finish the 2010/11 season on.
Approx 21.5mins, 26 mins and 15mins.
Started second loop and went to control 11 thinking it was consecutive numbering (as did others) - 1.45 (61 mins!), -0.30 control 7, -0.20 cutting thro wood after 2nd loop, otherwise around 45s lost in circle. Good use of the area. Really enjoyed last loop on 1:5,000 map, total concentration running without desc sheet, tried building mental picture of control site and 50-100m of exit route. Sprint across car park to the finish was amazing, rain splashing so high you could not see the tarmac, truely biblical downpour.
Felt good throughout and got second wind around 40mins, only a few months ago I would have been fading around 45mins. In control throughout apart from route to 7. 6min/k apart from thickets/dense wood.
A good note to finish the 2010/11 season on.
Running warm up/down (Pre Race) 10:00 [1]
Quick WU in rain, don't need long in any case if I've run the day before, jog WD torrential rain.
Tuesday Jun 21, 2011 #
3 PM
Running (Technique) 55:00 [4] 7.2 mi (7:38 / mi)
Long Valley North
Ran BAOC course I planned from 7 weeks ago, lost 1.30 at one control where I completely lost concentration (rare recently I'm glad to say). Felt easy for first 30mins, then it was tough going across open areas at the end (veg grown up), took it easy and walked/jogged. Impressed by times on race day. A perfect run at tempo speed in May conditions would have been 52mins. It was interesting approaching controls on rough compass and finding that on over 50% I was having to pull myself back online near the controls, easy when you know the area around the controls, perhaps my rough compass is too "rough".
Managed to roll both ankles, the left went right over (untaped today), took 400mg Ibu late evening.
Ran BAOC course I planned from 7 weeks ago, lost 1.30 at one control where I completely lost concentration (rare recently I'm glad to say). Felt easy for first 30mins, then it was tough going across open areas at the end (veg grown up), took it easy and walked/jogged. Impressed by times on race day. A perfect run at tempo speed in May conditions would have been 52mins. It was interesting approaching controls on rough compass and finding that on over 50% I was having to pull myself back online near the controls, easy when you know the area around the controls, perhaps my rough compass is too "rough".
Managed to roll both ankles, the left went right over (untaped today), took 400mg Ibu late evening.
Running warm up/down 15:00 [1]
Usual WU, then brief jog and thorough stretching WD.
Sunday Jun 19, 2011 #
Running (Hilly fartlek) 36:00 [3] +200m
St Martha's Hill - hilly fartlek, including 12mins of Kenyan style hills, surprised how much of the north side was still usuable for semi-terrain running. Months since I've just gone for a run rather than train or race, very enjoyable and relaxing.
Warm Up warm up/down 8:00 [1]
3 mins walk, brief stretching, thorough stretching afterwards.
Note
Just found JK 2012 is using Craig O Barns, plus there's BOC at Dalegarth, better start get used to hilly training or get left behind in 2012! Added to which there are around 8 talented northerners/Scots moving up in 2012 and only 3 due to go up.
Saturday Jun 18, 2011 #
Running race (O Race) 1:15:35 [4] 8.2 km (9:13 / km) +350m 7:36 / km
Broughton Burrows - SBOC Gower Event, around 275m climb on route.
Lost 8 mins, rather annoyingly lost 2.45 on 1 (72.50 would be good result), went over wrong crossing point and contours then fitted (eyes streaming from wind and did not read map enough). Lost 30s (5 still 5th on leg!) and 75s(10) on legs next to beach and around 3mins in the circle spread over 5 controls each time I was around 50m from the control at AP and went in on rough compass to find I did not know which knoll/depression would be mine (good planner). Was pleased with running b/w controls as successfully minimised height gain by contouring around dunes whilst either knowing where I was or where I had to go and lost only 1.30 b/w controls (2 x 30s and 30s RC). Would benefit from more O on this type of area. Well planned course and most technical I've run for a few years. Only level 4 physical, knew there was no point in upping tempo as both technique and fitness would have fallen apart. I need to run slowly MR from AP where there are multiple similar features as its possible to pick these controls out, would probably save 1.5-2mins and give better flow. Learnt a lot from post mortem.
Lost 8 mins, rather annoyingly lost 2.45 on 1 (72.50 would be good result), went over wrong crossing point and contours then fitted (eyes streaming from wind and did not read map enough). Lost 30s (5 still 5th on leg!) and 75s(10) on legs next to beach and around 3mins in the circle spread over 5 controls each time I was around 50m from the control at AP and went in on rough compass to find I did not know which knoll/depression would be mine (good planner). Was pleased with running b/w controls as successfully minimised height gain by contouring around dunes whilst either knowing where I was or where I had to go and lost only 1.30 b/w controls (2 x 30s and 30s RC). Would benefit from more O on this type of area. Well planned course and most technical I've run for a few years. Only level 4 physical, knew there was no point in upping tempo as both technique and fitness would have fallen apart. I need to run slowly MR from AP where there are multiple similar features as its possible to pick these controls out, would probably save 1.5-2mins and give better flow. Learnt a lot from post mortem.
Running warm up/down (Pre Race) 15:00 [1]
Longish WU felt a bit flat, no WD or stretches.
Friday Jun 17, 2011 #
Note
Meant to run in low key event at Whitford Sand Dunes, but got caught in traffic on M4. Maybe just as well as there was torrential rain at event and Pete and I managed to squeeze in an extra beer!
Wednesday Jun 15, 2011 #
Running race (O Training Race) 52:57 [4] 6.8 km (7:47 / km) +185m 6:51 / km
Long Valley South (south!) - BAOC Training Race
Tricky Colin course requiring fine navigation for most of the 20 controls, lost 2.5 mins (incl RC), took it carefully within/around control circle. Controlled speed well, still tired from w/e so only 95% effort. 3rd, couple of mins down on John Owen. Nice course, good training especially for Broughton this w/e.
Tricky Colin course requiring fine navigation for most of the 20 controls, lost 2.5 mins (incl RC), took it carefully within/around control circle. Controlled speed well, still tired from w/e so only 95% effort. 3rd, couple of mins down on John Owen. Nice course, good training especially for Broughton this w/e.
Running warm up/down 15:00 [1]
Good WU, only streching WD.
Tuesday Jun 14, 2011 #
Note
(rest day)
Guildford O Club with Christopher
Colin took session by Spectrum. C was mapreading on his own 75% time.
Colin took session by Spectrum. C was mapreading on his own 75% time.
Sunday Jun 12, 2011 #
Running race (O Race) 1:02:03 [5] 9.0 mi (6:54 / mi) +135m 6:35 / mi
Blackwood - BADO - Brown
Pleased, sub 7 min/k best this year, norrnally this is not my sort of area, too fast, but given current fitness it was great to run fast and straight and beat a number of strong runners on their own terrain (finished 10th - 8 of the 9 ahead ranked in top 105). I had to triple check watch 3/4 of the way round as I could not believe my time was so quick. Really went for it over the last 5 legs and overshot the last control by 100m losing around 1.30. otherwise. Lost 25s with two woobles on 1, 15s on 10 bounced off path, lost 30s on 13 a white standard leg!!, 14 a bit slow, 17 slow through bramble, maybe 10s on 18 control site, 20s on 19 undershot badly. 58.30 possible, 6.30min/k.
Yes, definitely satisfying. Reward for new level of fitness. Took around 4 accurate bearings, but still could have done with a couple more.
400 miles of driving and a physical race yesterday, left me tired after 3 legs, if the area had been hilly I might have suffered. Felt better near the end.
Pleased, sub 7 min/k best this year, norrnally this is not my sort of area, too fast, but given current fitness it was great to run fast and straight and beat a number of strong runners on their own terrain (finished 10th - 8 of the 9 ahead ranked in top 105). I had to triple check watch 3/4 of the way round as I could not believe my time was so quick. Really went for it over the last 5 legs and overshot the last control by 100m losing around 1.30. otherwise. Lost 25s with two woobles on 1, 15s on 10 bounced off path, lost 30s on 13 a white standard leg!!, 14 a bit slow, 17 slow through bramble, maybe 10s on 18 control site, 20s on 19 undershot badly. 58.30 possible, 6.30min/k.
Yes, definitely satisfying. Reward for new level of fitness. Took around 4 accurate bearings, but still could have done with a couple more.
400 miles of driving and a physical race yesterday, left me tired after 3 legs, if the area had been hilly I might have suffered. Felt better near the end.
Running warm up/down (Pre Race) 10:00 [1]
Didn't need much to loosen up, quads tired, brief stretch WD.
Saturday Jun 11, 2011 #
Running race (O Race) 52:21 [5] 4.9 km (10:41 / km) +280m 8:19 / km
Macclesfield Forest North - MDOC - Middle Race Black
Planned as a classic, first leg 1 in 3 gradient!, 3 involved sliding down two slopes on backside, after that the course became suitable for humans rather than mountain goats and was much as I exepcted. Lost 1.45 on 3 stayed too high for too long, bottled out dropping earlier, 8 overshot -1.00, 9 veered off in semi-open -0.45 (obvious leg for bearing, thought about but thought I'd be OK - perhaps after the previous leg I had two reasons to be careful!!), perfect for the rest of the course (apart from around 15s lost by running through green on short leg to 6) and had some good splits particularly on the downhill legs including 18, a 5min leg that dropped 110m.
I really like this forest when you're fit. Enjoyed the course apart from leg 1.
Ran a few legs with a very good M15, I was fine until we hit the first big hill and within 100m he was 50m ahead. I do seem relatively poor on hills compared with others and at 68.5kg (optimum weight), I can't see any easy answers. Still going up is only part of challenge of hilly areas.
Planned as a classic, first leg 1 in 3 gradient!, 3 involved sliding down two slopes on backside, after that the course became suitable for humans rather than mountain goats and was much as I exepcted. Lost 1.45 on 3 stayed too high for too long, bottled out dropping earlier, 8 overshot -1.00, 9 veered off in semi-open -0.45 (obvious leg for bearing, thought about but thought I'd be OK - perhaps after the previous leg I had two reasons to be careful!!), perfect for the rest of the course (apart from around 15s lost by running through green on short leg to 6) and had some good splits particularly on the downhill legs including 18, a 5min leg that dropped 110m.
I really like this forest when you're fit. Enjoyed the course apart from leg 1.
Ran a few legs with a very good M15, I was fine until we hit the first big hill and within 100m he was 50m ahead. I do seem relatively poor on hills compared with others and at 68.5kg (optimum weight), I can't see any easy answers. Still going up is only part of challenge of hilly areas.
Running warm up/down (Pre Race) 12:00 [1]
Did usual hilly race WU, WD just stretches.
Thursday Jun 9, 2011 #
Note
(rest day)
Feel OK after two consecutive days training and after SINS weekend, which suggests I may be able train 4 days a week later in 2011, anyway feet back on ground - will need to build up steadily again.
Wednesday Jun 8, 2011 #
Running race (O Traing race) 50:07 [4] 6.5 km (7:43 / km) +95m 7:11 / km
Norris Hill - Long Valley North - BAOC Training Event
Tricky Colin course, first 10 legs around Norris Hill, missed a couple, low vis, tough running straight, later sections made same error as others. Despite missing 5 controls, 4 plus minutes, kept flow going as relocated quickly. Only 20s down on fastest. Hip flexors started to complain with 1k to go so slowed a little. Certainly not recovered from last night's session.
Tricky Colin course, first 10 legs around Norris Hill, missed a couple, low vis, tough running straight, later sections made same error as others. Despite missing 5 controls, 4 plus minutes, kept flow going as relocated quickly. Only 20s down on fastest. Hip flexors started to complain with 1k to go so slowed a little. Certainly not recovered from last night's session.
Running warm up/down (Pre training WU) 12:00 [1]
Calves fine, hip flexors aching, usuallly otherway round after flat intervals, only did stretching WD
Tuesday Jun 7, 2011 #
6 PM
Running warm up/down (O Club) 10:00 [1] 1.0 km (10:00 / km)
Guildford O Club with Christopher.
C. did three courses on his own, first shadowed, second watched from a distance, third waited for him at the finish - no mistakes - wish I could have 3 perfect runs.
Put out a couple of controls, did some jogging.
C. did three courses on his own, first shadowed, second watched from a distance, third waited for him at the finish - no mistakes - wish I could have 3 perfect runs.
Put out a couple of controls, did some jogging.
9 PM
Running intervals (Track intervals) 25:00 [5] 3.0 km (8:20 / km)
Spectrum track previous session 21 April, blustery wind.
2 x 200m - 40.5 each, 90s rest, then 2.30 rest.
2 x 400m - 87 each, 2.30 rest, then 3.30 rest. Previous av. 92.5
2 x 800m - 3.12 each. 3.00 rest. All even splits!! Previous av. 3.22.5
Around 5% quicker than 6 weeks ago, partly down to more speed work since, but also inevitable quick initial gains from intervals. Times better than I expected (probably down to being 1.5kg lighter), felt different this time, now relaxed at speed and calves have more elasticity. Could feel rapid flow in calf capillaries within 10mins. More food for thought, perhaps their's life in the old body after all.
2 x 200m - 40.5 each, 90s rest, then 2.30 rest.
2 x 400m - 87 each, 2.30 rest, then 3.30 rest. Previous av. 92.5
2 x 800m - 3.12 each. 3.00 rest. All even splits!! Previous av. 3.22.5
Around 5% quicker than 6 weeks ago, partly down to more speed work since, but also inevitable quick initial gains from intervals. Times better than I expected (probably down to being 1.5kg lighter), felt different this time, now relaxed at speed and calves have more elasticity. Could feel rapid flow in calf capillaries within 10mins. More food for thought, perhaps their's life in the old body after all.
Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
Jog/run 1200m, 4 x 50, 2 x 80 strectches, PNF then short WD.
Sunday Jun 5, 2011 #
Running race (O race) 53:40 [5] 5.6 km (9:35 / km) +160m 8:23 / km
Blean Wood - Saxons Blue
Disappointing race, did at least change from brown to blue (only 7 runners), 10mins errors!! 2.Diffiicult to run, took bearing halfway but too late lost 1.5, 3. Did 180 error lost another 1.5, 5 somehow lost 30s on simple field edge. 6-12 error free and running very strongly 13. AP was track bend but turned out to be gradual bend and should have waited to mid-point curve, control was on a tiny rhoddy bush surrounded by more prominent unmarked thickets, it seems it was a well known/used control feature and most people knew about (-3.30). 18. Relocated near control, but failed to see banks that fitted exactly further uphill on map, blind even with bifocals (-2.30). Was running well enough for 43mins, doubly frustrating. Keen to go back again, great, natural woodland, runnable Kent area (oxmorone? - there some others as well), worth the drive even if made a right horlicks of it.
Disappointing race, did at least change from brown to blue (only 7 runners), 10mins errors!! 2.Diffiicult to run, took bearing halfway but too late lost 1.5, 3. Did 180 error lost another 1.5, 5 somehow lost 30s on simple field edge. 6-12 error free and running very strongly 13. AP was track bend but turned out to be gradual bend and should have waited to mid-point curve, control was on a tiny rhoddy bush surrounded by more prominent unmarked thickets, it seems it was a well known/used control feature and most people knew about (-3.30). 18. Relocated near control, but failed to see banks that fitted exactly further uphill on map, blind even with bifocals (-2.30). Was running well enough for 43mins, doubly frustrating. Keen to go back again, great, natural woodland, runnable Kent area (oxmorone? - there some others as well), worth the drive even if made a right horlicks of it.
Running warm up/down 8:00 [1]
Brief WU, no WD.
Major accident on the M25 near Leatherhead on way home, around 4 cars ahead, van flipped onto its roof (roof completely collapsed), amazingly the driver escaped with bad head wound and cuts to hands. Helicopter, plus 12 other accident vehicles.
Major accident on the M25 near Leatherhead on way home, around 4 cars ahead, van flipped onto its roof (roof completely collapsed), amazingly the driver escaped with bad head wound and cuts to hands. Helicopter, plus 12 other accident vehicles.
Friday Jun 3, 2011 #
Note
(rest day)
Should have been doing intervals, drained after pre-op tests and need more rest from 3 races last w/e.
Wednesday Jun 1, 2011 #
Running race (O training) 35:08 [5] 4.5 km (7:48 / km)
Swinley East - BKO Green timed training event, lovely balmy evening.
Meant to run at tempo speed but got carried away. Well planned, 2 errors both at controls in rhoddies, despite taking bearing for one of these I then followed unmarked ditch and ignored bearing. Took some long routes to avoid errors and tactic seemed to work and maybe gained time. Good planning, took bearings, but mediocre execution, -2 min errors.
Meant to run at tempo speed but got carried away. Well planned, 2 errors both at controls in rhoddies, despite taking bearing for one of these I then followed unmarked ditch and ignored bearing. Took some long routes to avoid errors and tactic seemed to work and maybe gained time. Good planning, took bearings, but mediocre execution, -2 min errors.
Running warm up/down 12:00 [1]
Quite jaded from w/e and took longer than usual, short WD and stretch