Training Log Archive: FEIn the 7 days ending Aug 21, 2011:
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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]