Training Log Archive: FEIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
Running (Technique) 45:33 [4] 6.7 km (6:48 / km)
Long Valley North - BAOC - Training Event
Set out to match speed to MR difficulty and avoided risks. Worked well, felt in control and kept flow even with small wobbles. Lost around 1.15 - 2 aimed for wrong bank corner, 7 parallel features, 10 - drawn off to control similar feature, 15 - RC too safe.
Set out to match speed to MR difficulty and avoided risks. Worked well, felt in control and kept flow even with small wobbles. Lost around 1.15 - 2 aimed for wrong bank corner, 7 parallel features, 10 - drawn off to control similar feature, 15 - RC too safe.
Running warm up/down 10:00 [1]
Tuesday Aug 30, 2011 #
Aqua Running intervals 25:00 [4]
5 x 3min, 60s off - stretching & leg exercises. "2/3rd session"
Spent 5mins w/u & w/d. Thighs tired from yesterday. Foot sore today.
Spent 5mins w/u & w/d. Thighs tired from yesterday. Foot sore today.
Swimming 8:00 [2]
Monday Aug 29, 2011 #
Hashing (Fartlek) 1:20:00 [2]
Hindhead Common - took 86mins, less 6 for standing around. Reckoned to be best hash of 2011, only 30 hashers due to BH. Delibrately choose the wrong route at every check, must have been at the back around 6 times and got to the front around 8 times. Totally disorientated among the cols and ridges, plenty of climb. Good On-On. Foot started sore, fine at the end.
Sunday Aug 28, 2011 #
Note
Had moderate pain immediately after Urban Race at base of 5th metatarsal where peroneal tendon attaches. Been there on/off since broken ankle (doctor was concerned if also fractured along with fibula), thought new trainers would relieve. 8k on roads and recent higher mileage on hard surfaces seem to have aggravated it.
Core & legs 25:00 [2]
5min w/u, 12min pilates including a few sit ups, 8min legs. Felt a lot better afterwards.
Saturday Aug 27, 2011 #
Running race 37:03 [5]
Guildford Urban Race 4th
Very pleasing run, studying routegadget really helped, only one MR error and barely slowed down let alone stopped (except RC 10), got the RC right, will be interested to see if anyone took same route to 1. Shame about voiding leg 10 as took correct "allowed" route. Stood still at 9 frozen by RC decision fortunately John B re-caught me and I thought what the hell let's go north. 12 took LH ramp after underpass -20s, 16 gate locked -25s. 1 lights changed to green -15s, still quicker than others.
Gave myself a talking to before race - worked for once. I guess I need to do a few more urban races as maybe, just maybe, I can hack them technically even if I have physical limitations. Still don't like taking RC decisions without knowing due to eyesight/time whether they are optimal - need to learn to block out such negative thoughts. Well planned.
Very pleasing run, studying routegadget really helped, only one MR error and barely slowed down let alone stopped (except RC 10), got the RC right, will be interested to see if anyone took same route to 1. Shame about voiding leg 10 as took correct "allowed" route. Stood still at 9 frozen by RC decision fortunately John B re-caught me and I thought what the hell let's go north. 12 took LH ramp after underpass -20s, 16 gate locked -25s. 1 lights changed to green -15s, still quicker than others.
Gave myself a talking to before race - worked for once. I guess I need to do a few more urban races as maybe, just maybe, I can hack them technically even if I have physical limitations. Still don't like taking RC decisions without knowing due to eyesight/time whether they are optimal - need to learn to block out such negative thoughts. Well planned.
Running warm up/down 10:00 [2]
Could have done with 5 mins more, did stretching in start boxes, OK in race, no wd or post race stretching - too busy yaking/download problems.
Thursday Aug 25, 2011 #
Running intervals 25:00 [5]
Whitmoor Common - 2/3rd of normal int session, tired and race on Saturday.
4min tempo, then
3 x 2min - 90s off, 3.00 rest, then 4.43min (on 1 Aug was taking 5.00 for same circuit). Was going to do 3x2min, then 2x5min. Feeling jaded and ditched 2nd 5min run. Staggered at improvement on 5min circuit, it was full of puddles and mud for 20% of the run today. 5% improvement in 24 days - despite puddles and feeling tired.
4min tempo, then
3 x 2min - 90s off, 3.00 rest, then 4.43min (on 1 Aug was taking 5.00 for same circuit). Was going to do 3x2min, then 2x5min. Feeling jaded and ditched 2nd 5min run. Staggered at improvement on 5min circuit, it was full of puddles and mud for 20% of the run today. 5% improvement in 24 days - despite puddles and feeling tired.
Running warm up/down 18:00 [1]
Wednesday Aug 24, 2011 #
Running (Technique) 43:44 [5] 6.0 km (7:17 / km) +120m 6:38 / km
Minley - BAOC
Good flowing run visualising well, 45s on 16 wrong thicket, otherwise small errors 15s or less (-1.15). Running well, eased off for 1k to save something for Saturday. Training is definitely paying off. Good course.
Good flowing run visualising well, 45s on 16 wrong thicket, otherwise small errors 15s or less (-1.15). Running well, eased off for 1k to save something for Saturday. Training is definitely paying off. Good course.
Running warm up/down 12:00 [1]
Usual w/u, just stretching after.
Monday Aug 22, 2011 #
Hashing (Fartlek) 1:05:00 [3] 11.0 km (5:55 / km)
Guildford Hash - Black Swan, Ockham, Airfield & Wisley - live run.
Excellent hash, best I've done since my hashing days in the Middle East. Including my first beer stop, slowed down after refuelling. Included some fast sections, quite tired by the end. Wanted a speed workout and long run and got both. Very enjoyable.
Excellent hash, best I've done since my hashing days in the Middle East. Including my first beer stop, slowed down after refuelling. Included some fast sections, quite tired by the end. Wanted a speed workout and long run and got both. Very enjoyable.
Sunday Aug 21, 2011 #
Running race (O Race) 35:09 [5] 3.8 mi (9:15 / mi) +170m 8:07 / mi
Nut Wood & Gatton Park - SE Middle Champs MV - 2nd
Disappointing technically - at least I lost time on the obviously technical legs - no complaints or excuses, physically struggled on hills, pleased with mistake adj time, some good leg times both up and downhills. First forest race for 10 weeks,
Lost around 5.15. 2 walked to study map/buildings. 3 (-20) stood 10m from control thinking lost. 4 (-15) RC should have gone east. 9 (-1.15) found knolls but was looking for wrong knoll then looked at correct knoll and assumed stupidly is was less than 0.5m and unmapped! 10 (-0.45) good planning was drawn down slope by small walk area. 14 (0.15) switched off followed wrong path. 15 (0.15) shows how rusty I am should have gone flat out to road faffed around and ended up on road. 18 (-2.00plus) bang on direction but did not drop to where slope was steep - very annoyed with self at least it did not cost me the race.
Great area, map and planning. Can't wait to get back and get right next time! Well done James, 3.30 ahead.
Disappointing technically - at least I lost time on the obviously technical legs - no complaints or excuses, physically struggled on hills, pleased with mistake adj time, some good leg times both up and downhills. First forest race for 10 weeks,
Lost around 5.15. 2 walked to study map/buildings. 3 (-20) stood 10m from control thinking lost. 4 (-15) RC should have gone east. 9 (-1.15) found knolls but was looking for wrong knoll then looked at correct knoll and assumed stupidly is was less than 0.5m and unmapped! 10 (-0.45) good planning was drawn down slope by small walk area. 14 (0.15) switched off followed wrong path. 15 (0.15) shows how rusty I am should have gone flat out to road faffed around and ended up on road. 18 (-2.00plus) bang on direction but did not drop to where slope was steep - very annoyed with self at least it did not cost me the race.
Great area, map and planning. Can't wait to get back and get right next time! Well done James, 3.30 ahead.
Running warm up/down 18:00 [2] 2.0 km (9:00 / km)
Really good warm up next to the Serpentine lake - gave me goose pimples taking in the amazing landscaping. Ran the 1k to download.
Friday Aug 19, 2011 #
5 PM
Core & legs (Pilates) 10:00 [1]
On grassy sunny slope 20m from Charmouth beach - the good life. Managed some arm assisted sit ups thanks to the slope.
7 PM
Running (Fartlek) 1:00:00 [3]
From cottage to Charmouth Beach carpark to parked car. Took 30mins to do first third of distance, problems following paths. Last 2/3rds at or above race speed downhill along Monarch Way, in 2 - 5min bursts b/w finding next stretch of path. A real treat to do a one-way run somewhere new.
Wednesday Aug 17, 2011 #
Running tempo 50:00 [2]
Charmouth Forest - from cottage around the 3 valley tops. Stopped a few times to read folded p/copied map so around 45mins of running. Good to get out somewhere new and explore. Some nice areas of beech and conifers but generally too thick for O.
Swimming 10:00 [1]
Bracing swim in choppy sea. Had to get out well before I was ready.
Tuesday Aug 16, 2011 #
Running intervals 28:00 [5]
Charmouth Forest
8 x 2min, 90 sec off in two blocks of 4, 2.30 rest b/w blocks. Tried to stay relaxed effort varied from 90 - 100%. Session that got better as it went on.
8 x 2min, 90 sec off in two blocks of 4, 2.30 rest b/w blocks. Tried to stay relaxed effort varied from 90 - 100%. Session that got better as it went on.
Running warm up/down 15:00 [2]
Sunday Aug 14, 2011 #
Running (Fartlek) 50:00 [3]
Chantries - hilly (250m+), 40% on terrain, struggled on hills - 7 wk break from O terrain - rare run at level 3.
Saturday Aug 13, 2011 #
Running race 22:12 [5] 5.0 km (4:26 / km)
Frimley Lodge Parkrun - 42nd - 10.49 at 2.5k, 22.12 at 5k.
8s quicker than 2 wks ago, 16s 4 wks ago. Got up 60min before start, 4 spoons honey in black tea, shower and out the door (20min drive). Just managed adequate w/u. Eased off the gas at halfway (11s quicker), last 90s picked up the pace, some to spare at the end. 22.05 was possible today - not in the mood to push it. Pleased quality training is working - it certainly should be.
A 0.3% compounded improvement a week takes 19 wks to reduce 22.28 to 21.00 - give it 39 weeks (9 mths) - hey presto, 21mins for peak of 2012 O season- easy!!!
8s quicker than 2 wks ago, 16s 4 wks ago. Got up 60min before start, 4 spoons honey in black tea, shower and out the door (20min drive). Just managed adequate w/u. Eased off the gas at halfway (11s quicker), last 90s picked up the pace, some to spare at the end. 22.05 was possible today - not in the mood to push it. Pleased quality training is working - it certainly should be.
A 0.3% compounded improvement a week takes 19 wks to reduce 22.28 to 21.00 - give it 39 weeks (9 mths) - hey presto, 21mins for peak of 2012 O season- easy!!!
Running warm up/down 15:00 [1]
Friday Aug 12, 2011 #
Note
(rest day)
Overdid it on Tuesday/Wednesday - ankle needed icing late evening, graunching/clicking on ROM again, but feels OK to run on smooth surfaces.
Thursday Aug 11, 2011 #
Swimming 10:00 [1]
Spectrum with the kids, managed get some swimmimg in between the various flumes, good test of the core areas randomly crashing into water on tyre rings and being hurled around in flumes! Calves really sore so wimped out of game of it.
Core & legs (Pliates) 20:00 [2]
Wednesday Aug 10, 2011 #
2 PM
Running 43:34 [4] 5.9 km (7:23 / km)
Kings Worthy - BAOC
Poor technically, in two minds whether to run or rest after yesterday and mistakes maybe due to not being fresh (not knowing gaps as well!), 3 - 30s wrong side wall, 6 - 30s thought was going back to 4!, 16 - 30s thought control was one inside corner too early then thought I was lost!, 23 -20s did not see second wall, `25 -60s frustrating couldn't get out of fight around 24, another 45s small errors and stopping to see detail. Discovered with magnifier on following day gap b/w buildings, 2 x 30s! Around 4.30 total. Well planned. Perhaps I need magnifier in addition to bifocals even at 1:4,000
Poor technically, in two minds whether to run or rest after yesterday and mistakes maybe due to not being fresh (not knowing gaps as well!), 3 - 30s wrong side wall, 6 - 30s thought was going back to 4!, 16 - 30s thought control was one inside corner too early then thought I was lost!, 23 -20s did not see second wall, `25 -60s frustrating couldn't get out of fight around 24, another 45s small errors and stopping to see detail. Discovered with magnifier on following day gap b/w buildings, 2 x 30s! Around 4.30 total. Well planned. Perhaps I need magnifier in addition to bifocals even at 1:4,000
Running warm up/down 15:00 [1]
7 PM
Running 10:00 [1]
Trotted 60% of SN cross-country with C. Had spent an hour marking the 3k course with flour at 5pm.
10 PM
Note
Accidently inverted ankle slowly whilst changing in car after Kings Worthy event, made granching sound, managed to stop inversion and then slowly (took a minute) righted ankle that granched again at same position. Walked 200m and seemed well enough after 10mins to drive back and mark out course. Pain b/w fibula & calaneous.
10pm - finally back home, slight swelling (very rare for me), better start RICE and take some ibu. Ankle clicking when rotating at only 40% ROM.
10pm - finally back home, slight swelling (very rare for me), better start RICE and take some ibu. Ankle clicking when rotating at only 40% ROM.
Tuesday Aug 9, 2011 #
Running intervals 25:00 [5]
Whitmoor Common
8 x 20s, 20s off - 2.00 rest
6 x 30s, 30s off - 2.30 rest
3 x 90s, 60s off
Not done sprinting for years, seemed even faster along woodland paths with small tree roots - I'll ache tomorrow. Hopefully done enough fast stuff of late to survive!
8 x 20s, 20s off - 2.00 rest
6 x 30s, 30s off - 2.30 rest
3 x 90s, 60s off
Not done sprinting for years, seemed even faster along woodland paths with small tree roots - I'll ache tomorrow. Hopefully done enough fast stuff of late to survive!
Running warm up/down 18:00 [1]
Monday Aug 8, 2011 #
Core & legs (Pilates ) 15:00 [2]
10min pilates & 5min stretching and calf raises.
Swimming 10:00 [2]
Warm Up 5:00 [1]
Walking & stretching.
Sunday Aug 7, 2011 #
Hashing 1:20:00 [1]
Wellingon Statue - Long Valley North - North Hants Hash
Spent most of the time trotting/walking with the children who surprised a few oldies by staying with the pack, very familiar O terrain, went through 4 control sites from 11 May. Socialable hash especially at the on-on.
Spent most of the time trotting/walking with the children who surprised a few oldies by staying with the pack, very familiar O terrain, went through 4 control sites from 11 May. Socialable hash especially at the on-on.
Saturday Aug 6, 2011 #
Running hills (Intervals) 28:00 [5]
St Martha's Hill - 6 x 15s (20%) - jog down, then 2.45 and 2.15 hills (15%) jog down, then 5 x 60s (12% - last part downhill) jog down plus 30s rest. Great session - good mix, still had some spring in legs at end.
Running warm up/down 10:00 [2]
Some striding uphills and 3min running on forefeet back to car afterwards.
Note
Pulse rate 42 at midday, must be doing something right!
Friday Aug 5, 2011 #
Warm Up 10:00 [2]
Walking, stretch & running uphill on treadmill.
Cross Trainer intervals 20:00 [5]
4 x 2min, 90 sec active rest, plus w/u & 2 min tempo, 1410 to 1440 cal/hr.
Core & legs (Pliates) 7:30 [2]
Swimming 10:00 [3]
50m of varied strokes, crawl now back to normal.
Aqua Running intervals 15:00 [4]
4 x 2min, 60s part active off & w/u. Pulse too quick to count! At least 145 plus 20s after. Good session.
Thursday Aug 4, 2011 #
Note
(rest day)
Feeling wiped out, kids thrashed me running down the hills, maybe two courses was too much.
Wednesday Aug 3, 2011 #
Running (O Training Race) 44:36 [5] 5.6 km (7:58 / km)
Congo Stream - BAOC Training Event - around 28 degrees - course 5.6k not 5.9k.
Lost around 3.20, visited some controls twice and lost time on both visits esp. 2/20. Good course, glad it wasn't further given the heat. First rough forest O since op, leapt Congo Stream successfully at least 6 times - feeling fine. With hindsight could have run the Scottish after time off to recover from travel - not practical!!
Lost around 3.20, visited some controls twice and lost time on both visits esp. 2/20. Good course, glad it wasn't further given the heat. First rough forest O since op, leapt Congo Stream successfully at least 6 times - feeling fine. With hindsight could have run the Scottish after time off to recover from travel - not practical!!
Running (O Training Race) 27:05 [4] 3.0 km (9:02 / km)
Windows Course - some controls were used on the earlier course, lost 2.5min on a short leg (should have used needle more carefully - rather than thinking I knew where it was), 15s on the rest. Running 0.75min/k slower than earlier course - had 15min rehydration break.
Running warm up/down 10:00 [1]
Tuesday Aug 2, 2011 #
Warm Up 5:00 [1]
Core & legs (Pilates) 10:00 [2]
Getting back to "beginners" standard, except right side plank not comfortable.
Swimming 10:00 [1]
Including a few lengths of crawl, fine upper but could feel pliates lower core/repair.
Monday Aug 1, 2011 #
2 PM
Running intervals 40:00 [5]
Whitmoor Common - quiet for a change, too hot for dogs and owners - 27deg!
Started with 4min at 5k pace, 4min jog stretch, then 4 x 5min - 3min rest, 4.59,5.00,5.00,5.01. Decided to concentrate on staying relaxed/economy, seemed to be working by the last one.
Started with 4min at 5k pace, 4min jog stretch, then 4 x 5min - 3min rest, 4.59,5.00,5.00,5.01. Decided to concentrate on staying relaxed/economy, seemed to be working by the last one.
Running warm up/down 16:00 [1]
11 PM
Core & legs 10:00 [1]
Mainly upper body weights, core OK after initial shock (long time) - watching the TV.