Training Log Archive: FEIn the 7 days ending Apr 17, 2011:
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Sunday Apr 17, 2011 #
Running race (O Race) 48:49 [5] 4.9 km (9:58 / km) +270m 7:49 / km
Crich Chase DVO 4.9k 270m(route) 17c - 48.49
2.5min error on 13, plus 20s on 8, otherwise perfect run. Running well even on hills, had plently left at the end. Enjoyed the course, apart from cockup at 13, parallel error relocated on incorrect knoll (120m to north) below crags, words fail me! Annoyed, as was clearly a tricky leg, no complaints good planning and map, great weather too.
Area at it's best, covered in dead bracken, surprisingly fast especially where tracked up.
2.5min error on 13, plus 20s on 8, otherwise perfect run. Running well even on hills, had plently left at the end. Enjoyed the course, apart from cockup at 13, parallel error relocated on incorrect knoll (120m to north) below crags, words fail me! Annoyed, as was clearly a tricky leg, no complaints good planning and map, great weather too.
Area at it's best, covered in dead bracken, surprisingly fast especially where tracked up.
Warm Up warm up/down (Pre race) 15:00 [1]
Remembered glasses halfway to start, quads felt weak, perked up on hill "strides". Stretched after.
Saturday Apr 16, 2011 #
Note
(rest day)
Friday Apr 15, 2011 #
Running intervals (race pace/threshold) 40:00 [4]
3 x 11-11.30min at race pace, with 3min rest on terrain.
Ran Blue course from Wed (Windmill/Frith)., 1. legs 12-15; 2. 16-17-2-6: 3. 6-12, 11.30, 11.15, 11.05. First above RP, 2nd around/below RP, 3rd RP.
Difficult to judge pace especially when hilly, hardwork, still not convinced about merits, aiming for useful but not exhausting session before Sunday. Felt v.good later in day.
Ran Blue course from Wed (Windmill/Frith)., 1. legs 12-15; 2. 16-17-2-6: 3. 6-12, 11.30, 11.15, 11.05. First above RP, 2nd around/below RP, 3rd RP.
Difficult to judge pace especially when hilly, hardwork, still not convinced about merits, aiming for useful but not exhausting session before Sunday. Felt v.good later in day.
Warm Up warm up/down 20:00 [1]
Did usual 10min prerace warm up, 5min post run stretchs/PNF, easy jog after.
Thursday Apr 14, 2011 #
Note
(rest day)
Now only including daily stretching in log if it includes S&C
Wednesday Apr 13, 2011 #
Running race (O Race) 48:27 [5] 6.2 km (7:49 / km) +150m 6:58 / km
Frith Hill & Windmill Hill - BAOC - Blue 6.2k, 150m 19c - 2nd.
They say familarity breeds contempt, left O brain behind today. Lost around 6mins. On the plus side, despite being tired/stiff from yesterday the speedwork is beginning to work, especially in the terrain. Technique now needs to keep up, a nice "problem" to have.
They say familarity breeds contempt, left O brain behind today. Lost around 6mins. On the plus side, despite being tired/stiff from yesterday the speedwork is beginning to work, especially in the terrain. Technique now needs to keep up, a nice "problem" to have.
Warm Up warm up/down (Pre race) 15:00 [1]
Managed to turn ankle during warmup, but fine during race. Stretched well after run.
Tuesday Apr 12, 2011 #
Running intervals (Terrain Intervals) 36:50 [5] 4.2 km (8:46 / km)
Terrain Intervals Henley Gate Light Blue Course, 4.2k. 90% effort.
7 x average 600m, 2min strectch/walk recov. Time 24.50, so av 3.30ish.
Map memory from 2mths ago, course more or less correct.
Felt more efficient through terrain than 2mths ago, easy for legs.
Near the finish army were having a moving firing melee, one shot went off 5m away, nearly trod on the guy. Fortunately they stopped 50m short of where I left hidden my tracksters & car keys, could have been tricky extracating them from the melee!
7 x average 600m, 2min strectch/walk recov. Time 24.50, so av 3.30ish.
Map memory from 2mths ago, course more or less correct.
Felt more efficient through terrain than 2mths ago, easy for legs.
Near the finish army were having a moving firing melee, one shot went off 5m away, nearly trod on the guy. Fortunately they stopped 50m short of where I left hidden my tracksters & car keys, could have been tricky extracating them from the melee!
Running warm up/down (Warm Up) 20:00 [1]
10min plus before with strides, 5min after, plus 5min strecth, ext & PNF.
Monday Apr 11, 2011 #
Note
(rest day)
5.5hrs sleep, toothache. Quandery to train, or not to train? Walking & gentle stretching.