Training Log Archive: FEIn the 31 days ending Mar 31, 2011:
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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 | |||||||||||||||||||||||||||||||||||||||||||
Thursday Mar 31, 2011 #
7 PM
Stretching/extensions 5:00 [1]
(rest day)
Stressed at work, managed to escape for walk & stretch but rather late in the day, throat still sore & possible infected tooth.
Wednesday Mar 30, 2011 #
Running race (Fartlek) 47:50 [5] 6.5 km (7:22 / km) +160m 6:33 / km
Barossa - BAOC Blue 6.5k 47.50
Included 6 fast sections of running 200m to 400m, during first 2/3 of course, alternating with around 30s/k below race speed. Perfect run until 11, went in from AP found two pits, but no control, lost 3.5mins. Decided to orienteer at race speed to the finish and started making mistakes, losing another minute. Good course. Dry & then rained later, no wonder people moan about rain & glasses, need plan B if it rains.
Really pleased with the session, thought through the process beforehand of how to combine speed session with technique training and led to better concentration and no errors, until upped pace to constant race pace.
Felt strong considering only second time I've run consecutive days for 2 years, now looking foward to a weekend of technical races. What a difference a week makes!
Included 6 fast sections of running 200m to 400m, during first 2/3 of course, alternating with around 30s/k below race speed. Perfect run until 11, went in from AP found two pits, but no control, lost 3.5mins. Decided to orienteer at race speed to the finish and started making mistakes, losing another minute. Good course. Dry & then rained later, no wonder people moan about rain & glasses, need plan B if it rains.
Really pleased with the session, thought through the process beforehand of how to combine speed session with technique training and led to better concentration and no errors, until upped pace to constant race pace.
Felt strong considering only second time I've run consecutive days for 2 years, now looking foward to a weekend of technical races. What a difference a week makes!
Warm Up warm up/down 10:00 [1]
Jogging & minimal stretching.
Tuesday Mar 29, 2011 #
1 PM
Running tempo (Hilly!) 50:00 [4] 8.0 km (6:15 / km) +350m 5:08 / km
2 x Windmill Hill Circuit, around 3.2k, 175m climb per loop.
22.25, 3.30 rest, 21.25. Around race pace. First loop slower due to map reading/designing loop. 10 hills per lap varying from 5/10m up to 40m, walked 4 sections.The loop needs smoothing in places (15m less).
Took it easy on the first loop, pushed a bit harder early in the second and suffered later on. Great training, just getting round is a decent session.
22.25, 3.30 rest, 21.25. Around race pace. First loop slower due to map reading/designing loop. 10 hills per lap varying from 5/10m up to 40m, walked 4 sections.The loop needs smoothing in places (15m less).
Took it easy on the first loop, pushed a bit harder early in the second and suffered later on. Great training, just getting round is a decent session.
Warm Up warm up/down 20:00 [1]
10 mins before, 5 mins thorough stretching after and 5 min jog/walk back.
6 PM
Warm Up warm up/down (O Club ) 25:00 [1] 2.2 km (11:22 / km)
O Club with C. Jogged round 4 courses. C. was beginning to recognise pictorial descriptions.
Monday Mar 28, 2011 #
1 PM
Stretching/extensions 10:00 [1]
Static, extensions & PNF. Yesterday cleared the cobwebs, spring back in stride.
Sunday Mar 27, 2011 #
Warm Up warm up/down (Pre race) 10:00 [1]
Running race (O Race) 59:00 [4] 6.4 km (9:13 / km) +210m 7:55 / km
Millbank Saxons Blue course 6.4k 59mins - delibrately missed one control. Good course, beautiful day, my sort of area. Shame couldn't take full advantage for some welcome RP.
Learnt a lot today. Arrived at event without bifocals, certainly missed them, struggled to read control codes, let alone map. After 2 weeks of virus, I felt I was struggling to put one foot in front of another at times (was fastest split uphill on rough terrain!). However, perception and reality weren't the same, ran all the hills and things appeared early, was on course for a decent time.
Met Mike E, compared virus symptoms. It maybe sometime before it clears up, an odd illness, patience!
Learnt a lot today. Arrived at event without bifocals, certainly missed them, struggled to read control codes, let alone map. After 2 weeks of virus, I felt I was struggling to put one foot in front of another at times (was fastest split uphill on rough terrain!). However, perception and reality weren't the same, ran all the hills and things appeared early, was on course for a decent time.
Met Mike E, compared virus symptoms. It maybe sometime before it clears up, an odd illness, patience!
4 PM
Football (kick about) 30:00 [1]
2 a side, me & the dog v. the kids, great assist by the dog who carried the ball in it's mouth and dropped in front of goal, even I couldn't miss. We still lost.
Saturday Mar 26, 2011 #
6 PM
Balance exercies 10:00 [1]
Mucking about on logs in the park, forwards/backwards etc, great fun & demanding.
Friday Mar 25, 2011 #
11 AM
Stretching/extensions 10:00 [1]
Fast walk then strechting: static, extensions and tried some PNF.
Thursday Mar 24, 2011 #
Note
Legs heavy beforehand, felt better as the session went on, deceptive because when I got in the pool there was no strength left. Chest has recovered. Should be OK to do a green or blue course on Sunday.
5 PM
Warm Up 10:00 [1] 0.8 km (12:30 / km) +70m 8:42 / km
Warm up on treadmill, on a decent gradient.
Spinning intervals 15:00 [4]
2 x 4min 60s active rest, thought I'd try it out, much better than usual gym bike.
Cross Trainer intervals 15:00 [4]
3 x 3min (90 s active rest), around 1200 rate.
Core & legs 10:00 [1]
10 mins pilates, not done any for 3 weeks.
Aqua Running tempo 10:00 [2]
Meant to do intervals, but legs were completely finished and was still breathing through nose, did a few lengths crawl and backstroke instead.
Wednesday Mar 23, 2011 #
4 PM
Running intervals (Shuttle style) 40:00 [2] 4.5 km (8:53 / km)
Whitmoor - found dog free area, 50m wide bouncy ride. 1k warm up.
6 x 250m 65-70s (50/55s rest), 2 sets (2 min rest b/w). Easy pace initially, b/w 60 - 80% effort, a few striding or high knees. Gentle reintro session, legsheavy, breathing OK. Good area for intervals. Lovely sunny spring day.
6 x 250m 65-70s (50/55s rest), 2 sets (2 min rest b/w). Easy pace initially, b/w 60 - 80% effort, a few striding or high knees. Gentle reintro session, legsheavy, breathing OK. Good area for intervals. Lovely sunny spring day.
Tuesday Mar 22, 2011 #
Running (O Club) 20:00 [1]
Guildford O Club with Christopher
Jogged round 3 courses (total 1.8k), quite enough for me.
Virus extends to broncial area.
Jogged round 3 courses (total 1.8k), quite enough for me.
Virus extends to broncial area.
Monday Mar 21, 2011 #
Aqua Running ("Fartlek") 30:00 [2]
10 mins swimming & walking warm up/down
20 mins pool running, started steady then 2-4mins faster with 30/60s easier. Only 80% effort. Chest tight afterwards.
20 mins pool running, started steady then 2-4mins faster with 30/60s easier. Only 80% effort. Chest tight afterwards.
Sunday Mar 20, 2011 #
Note
(sick)
45 min gentle walk at Redlands, one tough old area.
Saturday Mar 19, 2011 #
Note
(sick)
Blackheath, gentle walk & pub. Spent time planning season's O events and found some ideal events, plenty to look forward to.
Friday Mar 18, 2011 #
Warm Up warm up/down 5:00 [1]
(sick)
Virus, at least it waited until work deadlines had finished. 5 min stretching.
Thursday Mar 17, 2011 #
Warm Up warm up/down 10:00 [1]
2 x 5mins stretching. Still alive after yesterday, but might not live down who beat me.
Wednesday Mar 16, 2011 #
Running race (O Training) 1:31:00 [1] 7.2 km (12:38 / km) +295m 10:29 / km
Windmill Hill - Army Training Event 7.2k, 295m
Planned to pay for Brown course map and walk/jog a few conrtols due to heavy cold. Had no kit, ran in tracksters, t shirt & work trainers, no compass.
Got carried away, such a wonderful area, couldn't bring myself to drop out. Walked a little and jogged the rest. Spent a minute balancing sucessfully along a tree through a marsh before dunking both work trainers.
New map has even more contour detail and perhaps the rest is best left unmapped.
Planned to pay for Brown course map and walk/jog a few conrtols due to heavy cold. Had no kit, ran in tracksters, t shirt & work trainers, no compass.
Got carried away, such a wonderful area, couldn't bring myself to drop out. Walked a little and jogged the rest. Spent a minute balancing sucessfully along a tree through a marsh before dunking both work trainers.
New map has even more contour detail and perhaps the rest is best left unmapped.
Tuesday Mar 15, 2011 #
Note
Cold getting worse, decide eventually its better to miss the gym/pool altogether.
Warm Up warm up/down 10:00 [1]
2 x 5min stretching, feel great from neck downwards, sunny, an easy run is so tempting.
Monday Mar 14, 2011 #
Warm Up warm up/down 10:00 [1]
Sore throat has become a mild cold.
Usual 2 x 5min stretching after walk. Feel quite good.
Usual 2 x 5min stretching after walk. Feel quite good.
Sunday Mar 13, 2011 #
Event: Sothern Champs, Hambleden
Note
Woke up with a raw dark red sore throat, worrying as C. still recovering from a high temp for 3 days. Decide to go to Southerns and drop out if necesssary.
Running warm up/down (Pre Race) 15:00 [1]
Shorter than normal warmup, trying to keep the tank full for long physical race, legs feeling weak, nerves hopefully.
Running race (O Race) 1:05:37 [5] 9.1 km (7:13 / km) +335m 6:05 / km
Southern Champs, Hambledon, 9.1k actual climb 335m. 65.37 15th
Lost 30 secs on 1, 1.30 on 4 (caused problems for many), and near perfect for the rest, 15 should taken different route choice (drop down to small paths). Dane Blomquist caught me on the way to 5, saw each other on and off until 800m from finish. Ran more strongly as the race went on, walked parts of all the direct climbs. Intervals have made a difference particularly over latter third of course. Improvement on Redlands where the body was willing but the brain gave up.
Lost 30 secs on 1, 1.30 on 4 (caused problems for many), and near perfect for the rest, 15 should taken different route choice (drop down to small paths). Dane Blomquist caught me on the way to 5, saw each other on and off until 800m from finish. Ran more strongly as the race went on, walked parts of all the direct climbs. Intervals have made a difference particularly over latter third of course. Improvement on Redlands where the body was willing but the brain gave up.
Saturday Mar 12, 2011 #
Warm Up warm up/down 10:00 [1]
Usual 2 x 5min of stretching after walk during day.
Friday Mar 11, 2011 #
Warm Up warm up/down 5:00 [1]
15 min walk & 5 min gentle stretching, very tired left work early.
Thursday Mar 10, 2011 #
Running warm up/down (Warm up) 25:00 [1]
15 min warmup including strides, feeling good, knees OK and 10 min slow jog back
Running intervals 25:00 [5]
3.45, 3.45, 3.45 then 2.15, 2 min active recovery including stretching, 40% uphill. Calves not used to this (paths & rough short grass), ground drying out, felt quite bruised by the end. Aim for 4 x 3.45 next time.
Farside Whitmoor, less dog walkers and purple O bottoms gave owners advance warning of a runner on the loose.
Farside Whitmoor, less dog walkers and purple O bottoms gave owners advance warning of a runner on the loose.
Wednesday Mar 9, 2011 #
Warm Up warm up/down 10:00 [1]
Knee still tender so dropped out of Army Harris Relay team and fortunately Pete Bray was able run instead.
2 x 5min stretches & extensions, finally finding extensions easy, though left calf is still significantly weaker.
2 x 5min stretches & extensions, finally finding extensions easy, though left calf is still significantly weaker.
Tuesday Mar 8, 2011 #
3 PM
Warm Up warm up/down 10:00 [1]
2 x walk & 5min stretches
4 PM
Aqua Running 45:00 [3]
10min swim, aqua run, ham strectches, warm up.
4m, 3m, 4m, 3m, 4m, 3m, 4mins intervals 1min active recovery.
Seemed easier today, but usually in pool after gym session. Left knee pain, worse an hour later (2ibu).
4m, 3m, 4m, 3m, 4m, 3m, 4mins intervals 1min active recovery.
Seemed easier today, but usually in pool after gym session. Left knee pain, worse an hour later (2ibu).
6 PM
Warm Up warm up/down (Club Night) 10:00 [2]
O Club Night, warm up then team shuttles. My team last 3 times, the anchor (me) wasn't listening.
Monday Mar 7, 2011 #
Warm Up warm up/down 10:00 [1]
2 x walk & 5min stretches. Ankle like piano wire near tendon, 2 x ibu.
Sunday Mar 6, 2011 #
Running warm up/down 15:00 [1]
Long warm up. First attempt at running two consecutive days in 22 months, let alone back to back races. Ankle OK untaped as used last roll.
Running race (O Race) 53:23 [5] 6.2 km (8:37 / km) +290m 6:59 / km
Welsh Champs - Oxwich Burrows & Nicholastan Wood, Blue
Wore bifocal wrap round specs for first time.
3 min errors, around 2 less than recently, perhaps around 40% of errors have been down to eyesight. Lost 2min on first two controls. spent last 1.5k telling self not to cock up a decent run - kept tempo down & spiked the controls. Very satisfying.
Physically energy sapped from intense pace yesterday, but made sure I ran steadily with minimal o2 debt
Wore bifocal wrap round specs for first time.
3 min errors, around 2 less than recently, perhaps around 40% of errors have been down to eyesight. Lost 2min on first two controls. spent last 1.5k telling self not to cock up a decent run - kept tempo down & spiked the controls. Very satisfying.
Physically energy sapped from intense pace yesterday, but made sure I ran steadily with minimal o2 debt
Saturday Mar 5, 2011 #
10 AM
Warm Up warm up/down 5:00 [1]
Walk & stretch by sea, worrying no strength in legs, late night again.
2 PM
Warm Up warm up/down 3:00 [1]
Lost track of time, 10mins to change & warmup, time for only of one each stretch, feeling good.
Running race (O Race) 29:12 [5] 3.3 km (8:51 / km) +140m 7:18 / km
Welsh Open Short Race - Broughton Burrows
Physically v.good, mangaged to up speed significantly for over 1k as M21 caught me and maintained when they were out of sight. Finally blew a v.good result as finally could not cope with oxygen debt, intervals have definitely helped. Made no mistakes on own, lost 2.5mins.
Excellent 2.5m contour, 1:7500 map, 17 controls. Good planning, physically and technically demanding, intense open race, O at its best.
Physically v.good, mangaged to up speed significantly for over 1k as M21 caught me and maintained when they were out of sight. Finally blew a v.good result as finally could not cope with oxygen debt, intervals have definitely helped. Made no mistakes on own, lost 2.5mins.
Excellent 2.5m contour, 1:7500 map, 17 controls. Good planning, physically and technically demanding, intense open race, O at its best.
Friday Mar 4, 2011 #
Warm Up warm up/down 10:00 [1]
2 x 5min warmup stretch during day. Late evening drive to Gower for Welsh Champs. Little sleep for 3 nights & work stressful. Took magical midnight walk on arrival, brilliant starry night, noise of sea could be heard a mile away across the dunes - all stiffness/stress had disappeared in 15mins.
Thursday Mar 3, 2011 #
Warm Up warm up/down 15:00 [1]
am 10 min, incl calf extensions.
pm 5mins.
Left knee tender.
pm 5mins.
Left knee tender.
Wednesday Mar 2, 2011 #
Warm Up warm up/down (O Race) 10:00 [1]
Pelvis & groin tight
Running intervals (O Race) 1:09:15 [5] 8.5 km (8:09 / km) +215m 7:14 / km
BAOC Frith 69.15, 8.5k, 215m, 25 c. Lost around 7min errors, plus uneven pace.
Decided in advance to try to do intervals starting at 3rd control, then 2 fast, then 1 around 45s/k below race speed. Bit of a dogs dinner at times, struggled to map read and also go well above race speed, managed 18 controls, then last 2.5k steady to end. Fast sections 250m to 750m typical 450m. Hard work, slight nausea at finish.
Perhaps a fartlek approach would work better, unless easy area/planning.
Decided in advance to try to do intervals starting at 3rd control, then 2 fast, then 1 around 45s/k below race speed. Bit of a dogs dinner at times, struggled to map read and also go well above race speed, managed 18 controls, then last 2.5k steady to end. Fast sections 250m to 750m typical 450m. Hard work, slight nausea at finish.
Perhaps a fartlek approach would work better, unless easy area/planning.
Tuesday Mar 1, 2011 #
Core & legs 20:00 [3]
Left knee collasped on single leg squat, ligament behind knee was the problem. Stopped and went onto core work. Left leg is much weaker than right and knee has been mildy tender at times with lunges.
Aqua Running intervals 30:00 [3]
Knee and ligament not happy for around 6 mins, then gradually increased intensity. Good whole leg resistance session.
4 PM
Warm Up warm up/down 10:00 [1]
6 PM
Body conditioning (O Club ) 15:00 [2]
Guildford Adventure Running Club (Orienteering) - First Session of the Club
Took Christopher, youngest by 2 yrs. Started with whole body exercises led by a personal trainer. Struggled with any involving arms. All the kids did well and the parents did their best. Then orienteering round the gym.
Took Christopher, youngest by 2 yrs. Started with whole body exercises led by a personal trainer. Struggled with any involving arms. All the kids did well and the parents did their best. Then orienteering round the gym.