Training Log Archive: FE

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.

Didn't need much to loosen up, quads tired, brief stretch WD.

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.

Did usual hilly race WU, WD just stretches.

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.

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.

Calves fine, hip flexors aching, usuallly otherway round after flat intervals, only did stretching WD

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.

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.

Jog/run 1200m, 4 x 50, 2 x 80 strectches, PNF then short WD.