Training Log Archive: FEIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
Running (Fartlek) 50:00 [4]
Mytchett with Pete who was doing a steady run. Let him get 50-100m ahead, often tough just catching up (below par), never mind when Pete started to speed up. Blew up after 30mins after doing around 4 x 2mins (90s steady) and 2 x 90s (60s steady) bursts. Had a gentle chatty run back until the pace was wound up for the last 800m.
Thursday Sep 29, 2011 #
1 PM
Stretching/extensions 5:00 [2]
5 PM
Running 12:00 [3]
Run to pick car up from garage, kept waiting, tightened up and swopped a gym session for the planned run.
9 PM
Core & legs 35:00 [2]
Wobble cushion various leg and core exercises, pilates, tried out leg exercises with weights - knees not good.
Rowing intervals 10:00 [4]
3 x 500m -around 2.00 each. 60s rests, wu wd.
Not done any rowing since my over enthusiastic effort during my intial ankle "non-recovery". Seems a good way to round off the session. Back to work afterwards.
Not done any rowing since my over enthusiastic effort during my intial ankle "non-recovery". Seems a good way to round off the session. Back to work afterwards.
Wednesday Sep 28, 2011 #
Note
Had it all mapped out today, pre-arranged meeting in the morning 3 miles from the Woolmer BAOC event, do event, nip back home to look after the children and then back to work. The plan unravelled, missed the event - but managed a sunny walk with the children and met all the deadlines. Yesterday's doubtful session now makes sense!
Stretching/extensions 5:00 [1]
Tuesday Sep 27, 2011 #
Running 30:00 [3]
N. Whitmoor Common - Wasn't sure about the wisdom of training 4 days on the trot, but felt good towards the end and did 2 x 2min and 1min bursts. Stride lengthening!
Monday Sep 26, 2011 #
Aqua Running intervals 24:00 [4]
6 x 3.min with 60s stretching
Aqua Running warm up/down 15:00 [1]
A few lengths swimming, walking, plus 6 mins running.
Stretching/extensions 5:00 [1]
Sunday Sep 25, 2011 #
Running race 50:05 [5] 6.8 km (7:22 / km) +110m 6:49 / km
Hawley & Hornley - BKO - 4.07 behind Colin (who lost time), took a few scalps just!
2. -20s should have run to large reentrant.
4. -45s same as routegadget leg, disregarded ideal route (derr..) and found thickets were larger and impenetrable. Had to go round and back down.
5. Went west, east quicker by 15s.
6. -30s green not clear on ground.
8. -60s nearly went to 9, upset my mental equilibrium for rest of course!
9. -30s extra green on map stopped early with lots of others.
14. -15s went western crossing point.
16. -30s plus, knew it was further west but still went with pack.
F. -15s too far south.
Around 4.20, an area and map where everyone losses time, so apart from 8 can't feel disappointed. Could have handled errors better, no point in beating yourself up.
2. -20s should have run to large reentrant.
4. -45s same as routegadget leg, disregarded ideal route (derr..) and found thickets were larger and impenetrable. Had to go round and back down.
5. Went west, east quicker by 15s.
6. -30s green not clear on ground.
8. -60s nearly went to 9, upset my mental equilibrium for rest of course!
9. -30s extra green on map stopped early with lots of others.
14. -15s went western crossing point.
16. -30s plus, knew it was further west but still went with pack.
F. -15s too far south.
Around 4.20, an area and map where everyone losses time, so apart from 8 can't feel disappointed. Could have handled errors better, no point in beating yourself up.
Running warm up/down 15:00 [2]
Friday Sep 23, 2011 #
Running intervals 25:00 [5]
Whitmoor Common - Intervals
6 x 45s (35s rest), then 3min rest
2min (90 rest), 3min (120s rest), 4 min
Found it difficult to adjust from 45s to longer intervals, kept setting off too fast and spent the remainder trying to hang on. Most of session at 95% plus effort, bailed out after 4min.
6 x 45s (35s rest), then 3min rest
2min (90 rest), 3min (120s rest), 4 min
Found it difficult to adjust from 45s to longer intervals, kept setting off too fast and spent the remainder trying to hang on. Most of session at 95% plus effort, bailed out after 4min.
Running warm up/down 18:00 [2]
Thursday Sep 22, 2011 #
3 PM
Stretching/extensions 10:00 [2]
10 PM
Core & legs 25:00 [2]
Wobble cushion for balance and legwork. Usual pilates.
Wednesday Sep 21, 2011 #
Running (Technique) 1:02:08 [4] 8.2 km (7:35 / km) +165m 6:53 / km
Frith Hill - BAOC Training Race
Good flow throughout course and moving well through the terrain. Tried to plan ahead, keep it simple and seemed to payoff as the concensious was it was bitty.
3. Could not see control not sure why (eyes?) -30s.
10. Distracted by firing, lost concentration. -20s.
14. Should have gone direct, but arrived before person coming from 13.
18. Not sure about map and control, others had problems, that said should have been extra careful given parallel features -2.15.
19. Went round dog walker and missed path,. -45s.
Aimed for level 4 effort, but was running so cleanly by 50mins (usual race length).it was either a case of slowing down or going deeper into O2 debt - level 5 last 15mins.
Had minor chest pain during run, lasted several hours afterwards and realised that it was heartburn. It seems even the contents of an empty stomach can slosh around when you run and reflux upwards.
Good flow throughout course and moving well through the terrain. Tried to plan ahead, keep it simple and seemed to payoff as the concensious was it was bitty.
3. Could not see control not sure why (eyes?) -30s.
10. Distracted by firing, lost concentration. -20s.
14. Should have gone direct, but arrived before person coming from 13.
18. Not sure about map and control, others had problems, that said should have been extra careful given parallel features -2.15.
19. Went round dog walker and missed path,. -45s.
Aimed for level 4 effort, but was running so cleanly by 50mins (usual race length).it was either a case of slowing down or going deeper into O2 debt - level 5 last 15mins.
Had minor chest pain during run, lasted several hours afterwards and realised that it was heartburn. It seems even the contents of an empty stomach can slosh around when you run and reflux upwards.
Running warm up/down 10:00 [1]
Tuesday Sep 20, 2011 #
Stretching/extensions 10:00 [1]
2 x stretching, 75% exts.
Monday Sep 19, 2011 #
Stretching/extensions 5:00 [1]
Too tight for extensions.
Sunday Sep 18, 2011 #
Running race 58:39 [4] 5.5 mi (10:40 / mi) +225m 9:28 / mi
Caddihoe Day 2 - Burrator 14th!
Felt nauseous on Saturday evening and on way to start, quads wrecked, still managed a reasonable pace. Very rare to be relatively slower on second day.
Managed to blow it at 1 big time, lost 7.30. Was virtually the only person to take the optimum route to one, but massively undershot. Aimed for a steady run after 1 and was clean to 7, lost 0.45 at 8 and then avoided racing down from 10 to finish.
Felt nauseous on Saturday evening and on way to start, quads wrecked, still managed a reasonable pace. Very rare to be relatively slower on second day.
Managed to blow it at 1 big time, lost 7.30. Was virtually the only person to take the optimum route to one, but massively undershot. Aimed for a steady run after 1 and was clean to 7, lost 0.45 at 8 and then avoided racing down from 10 to finish.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
Ran to start, no wd.
Saturday Sep 17, 2011 #
Running race 55:05 [5] 5.5 mi (10:01 / mi) +275m 8:40 / mi
Caddihoe Day 1 Burrator - 5th - 4.30 behind Colin.
Physically felt brilliant, couple of fastest splits (against best in class), lost less time on uphill legs. Have closed the gap physically.
Looking at splitsbrowser, some time could be gained by following the right lines through the bouldery terrain and everyone lost time on both MR errors and lines (except Rob) 4. Contoured and had no plan, lucky I relocated and lost only 2.00, 8. Misread path for wall and then didn't check map later to confirm 1.45. 5. Crossed all the marshes instead of following path -1.15. 9. Should have followed stream for 100m then veered -0.30. Even lost 0.15 on 11 and still had fastest split. 15s lines 10 & 12.
Generally hurried decision making, need to be calmer and "listen to intuition", check map more often, especially when during/following key decisions. Needless to say you need to be calm to spot/catch these key moments as they occur!!!
Physically felt brilliant, couple of fastest splits (against best in class), lost less time on uphill legs. Have closed the gap physically.
Looking at splitsbrowser, some time could be gained by following the right lines through the bouldery terrain and everyone lost time on both MR errors and lines (except Rob) 4. Contoured and had no plan, lucky I relocated and lost only 2.00, 8. Misread path for wall and then didn't check map later to confirm 1.45. 5. Crossed all the marshes instead of following path -1.15. 9. Should have followed stream for 100m then veered -0.30. Even lost 0.15 on 11 and still had fastest split. 15s lines 10 & 12.
Generally hurried decision making, need to be calmer and "listen to intuition", check map more often, especially when during/following key decisions. Needless to say you need to be calm to spot/catch these key moments as they occur!!!
Running warm up/down 20:00 [2]
Ran 2.7k to start chatting with Mikhail. Only stretching some time after for wd.
Friday Sep 16, 2011 #
Stretching/extensions 10:00 [2]
Thursday Sep 15, 2011 #
Stretching/extensions 10:00 [1]
Poor nights sleep. Easy decision, no training today and rest tomorrow. No takers for w/e break in Devon, round trip to Caddihoe less tempting, but terrain would be ideal!?
Wednesday Sep 14, 2011 #
Running (Technique) 52:07 [4] 6.2 km (8:24 / km)
Barrosa BAOC Training Race
Lost around 5.15, reckon 2/3 due to controls hidden in bracken and the rest not being precise enough or small errors. Felt strong before and during run especially through the heather. Nice day to be on Barossa.
Thought recent loss of form was due to too much training, so it's pleasing to feel the benefit of easing off. Need to reassess training/rest/enjoyment/results balance.
Lost around 5.15, reckon 2/3 due to controls hidden in bracken and the rest not being precise enough or small errors. Felt strong before and during run especially through the heather. Nice day to be on Barossa.
Thought recent loss of form was due to too much training, so it's pleasing to feel the benefit of easing off. Need to reassess training/rest/enjoyment/results balance.
Running warm up/down 10:00 [2]
No wd or stretching after.
Tuesday Sep 13, 2011 #
Stretching/extensions 10:00 [1]
Monday Sep 12, 2011 #
Running (Fartlek hilly) 40:00 [3]
St Martha's Hill - Getting bored so used compass to produce random number from 1 to 9 to decide on length of fast/slow, 1 = 30s, 9 = 270s, rounding up for fast. Ended up doing some long fast sections and brief recoveries.
Sunday Sep 11, 2011 #
Core & legs 20:00 [2]
15min pilates and then 5min using wobble cushion whilst doing leg exercises!!
Foot OK today, right achilles sore. Seem to be coping better with hard surfaces than in recent years. Perhaps daily stretching and changing trainers more often has helped.
Foot OK today, right achilles sore. Seem to be coping better with hard surfaces than in recent years. Perhaps daily stretching and changing trainers more often has helped.
Saturday Sep 10, 2011 #
Event: City of London Race
Running race 58:29 [4] 6.4 km (9:08 / km)
City of London Race (11.1k route) - first time! - it certainly showed on the first 5/6 legs.
Managed to loose 1.45 on 1 a Mickey Mouse leg, saw levels within levels. 3 1.15 on RC. 6 - 1min planning ahead instead MR. 10 went down wrong alley -1.45 (arrgh). Fairly clean for the next 16 legs to finish.
On the way home in the train, the penny dropped and the Barbican seems to make sense now. Went for experience and wasn't disappointed.
Spent a good 2mins standing still making RC, 30-45s should have been enough, the leaders managed to plan all the legs in advance. Need more practice.
Looking at splitsbrowser: Pleased maintained speed without tailing off. Found a couple of good orienteers running at the same speed, who I'd be 5-10% faster in the forest - at least its the right way around. Worst ranking score whilst uninjured and worse than some when recovering!! Thank goodness its the start of the forest season.
Managed to loose 1.45 on 1 a Mickey Mouse leg, saw levels within levels. 3 1.15 on RC. 6 - 1min planning ahead instead MR. 10 went down wrong alley -1.45 (arrgh). Fairly clean for the next 16 legs to finish.
On the way home in the train, the penny dropped and the Barbican seems to make sense now. Went for experience and wasn't disappointed.
Spent a good 2mins standing still making RC, 30-45s should have been enough, the leaders managed to plan all the legs in advance. Need more practice.
Looking at splitsbrowser: Pleased maintained speed without tailing off. Found a couple of good orienteers running at the same speed, who I'd be 5-10% faster in the forest - at least its the right way around. Worst ranking score whilst uninjured and worse than some when recovering!! Thank goodness its the start of the forest season.
Running warm up/down 8:00 [2]
Only needed short warm after walking enroute to event. No wd.
Friday Sep 9, 2011 #
Note
weight:150lbs (rest day)
Finally back to optimum weight of 10yrs ago, it's taken 15months. One target reached!
Thursday Sep 8, 2011 #
Aqua Running intervals 14:00 [3]
2 x 4mins, 60s stretching. 2min steady w/u. Started 3rd 4min but gave up.
Chaotic pool , plus hip & shoulder joints not great. More rest for w/e.
Chaotic pool , plus hip & shoulder joints not great. More rest for w/e.
Swimming 8:00 [1]
Slow dodging people, stretching particularly for hips & upper legs.
Wednesday Sep 7, 2011 #
Running (Technique) 1:01:52 [4] 7.5 km (8:15 / km)
Hawley Heath South - BAOC Training Race
I wanted to avoid racing today and suceeded beyond my dreams. After a scrappy start I saw Ian D at 7 and then promptly got myself lost and took 12mins for a 5.30 leg. After that I struggled to keep concentrating and my effort level dropped. Light green screens difficult to see. Good training event - illustrated rough compass is not reliable enough with summer vegetation and control visibility down to 10m.
I wanted to avoid racing today and suceeded beyond my dreams. After a scrappy start I saw Ian D at 7 and then promptly got myself lost and took 12mins for a 5.30 leg. After that I struggled to keep concentrating and my effort level dropped. Light green screens difficult to see. Good training event - illustrated rough compass is not reliable enough with summer vegetation and control visibility down to 10m.
Running warm up/down 12:00 [2]
Tuesday Sep 6, 2011 #
Running intervals 28:00 [5]
Whitmoor Common - drizzling and muddy in places.
4 x 4min circuit with 3min jog (250m), stretch rest. 3.52, 3.53, 3.55, ?
Last one was disrupted twice by dogs, used plan B for frontal attack and then plan H (dogs fighting - get the Hell out of the way!) and ended up 200m from planned finish point.
90% effort, before a busy (hopefully) weekend.
4 x 4min circuit with 3min jog (250m), stretch rest. 3.52, 3.53, 3.55, ?
Last one was disrupted twice by dogs, used plan B for frontal attack and then plan H (dogs fighting - get the Hell out of the way!) and ended up 200m from planned finish point.
90% effort, before a busy (hopefully) weekend.
Running warm up/down 20:00 [2]
W/u including 3min threshold.
Monday Sep 5, 2011 #
Core & legs 25:00 [2]
5 min w/u, 15 min pilates, 5 min legs including calf extensions
Sunday Sep 4, 2011 #
Running 1:15:00 [3] 14.0 km (5:21 / km) +250m 4:55 / km
E. St. Martha's, Albury Downs, Old Scotland Farm, Clandon Pk Junc. & Merrow Downs. Great run, just ran east, then north and back west - knew where I was only half the time, found some interesting off-piste paths. Did not see a soul for 45mins, but it was chucking it down. Nearly got run over by a couple of deer who didn't seem concerned they were running at me - no wonder, there was a huge dog after them. Called the dog and distracted it enough for the deer to get away. Been a few years since I last ran 14k - it's fun when your fit!
Saturday Sep 3, 2011 #
Running race 22:14 [5] 5.0 km (4:27 / km)
Frimley Lodge Parkrun 5k - 45th 10.47 at 2.5k
Disappointed and puzzled, certainly not the time I was expecting, been training hard the last few weeks, O times seem to be improving significantly and certainly feel a lot faster. Start was a little fast, otherwise it seemed an all out effort. Paula F passed me at 2k and finished 38s ahead. Perhaps breakfast, proper w/u and steady start would all help - that said still slow.
Disappointed and puzzled, certainly not the time I was expecting, been training hard the last few weeks, O times seem to be improving significantly and certainly feel a lot faster. Start was a little fast, otherwise it seemed an all out effort. Paula F passed me at 2k and finished 38s ahead. Perhaps breakfast, proper w/u and steady start would all help - that said still slow.
Running warm up/down 15:00 [1]
No breakfast, very brief w/u, even shorter than three weeks ago, couldn't manage a jog after. Quads perhaps not recovered from Thursday - need some excuses today!
Thursday Sep 1, 2011 #
Running hills (Intervals) 33:00 [5]
St Martha's Hill - hill intervals
6 x 30s - 60s jog down - 15%, then 3min rest
5 x 60s - 90s jog down - 10%, then 2min rest
4.30 x 1 - level (back to car)
Good session, didn't feel like a hard session and the length of the hills was reduced, maybe I was pushing too hard.
6 x 30s - 60s jog down - 15%, then 3min rest
5 x 60s - 90s jog down - 10%, then 2min rest
4.30 x 1 - level (back to car)
Good session, didn't feel like a hard session and the length of the hills was reduced, maybe I was pushing too hard.
Running warm up/down 15:00 [2]