Training Log Archive: FEIn the 7 days ending Sep 4, 2011:
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Sunday Sep 4, 2011 #
Running 1:15:00 [3] 14.0 km (5:21 / km) +250m 4:55 / km
E. St. Martha's, Albury Downs, Old Scotland Farm, Clandon Pk Junc. & Merrow Downs. Great run, just ran east, then north and back west - knew where I was only half the time, found some interesting off-piste paths. Did not see a soul for 45mins, but it was chucking it down. Nearly got run over by a couple of deer who didn't seem concerned they were running at me - no wonder, there was a huge dog after them. Called the dog and distracted it enough for the deer to get away. Been a few years since I last ran 14k - it's fun when your fit!
Saturday Sep 3, 2011 #
Running race 22:14 [5] 5.0 km (4:27 / km)
Frimley Lodge Parkrun 5k - 45th 10.47 at 2.5k
Disappointed and puzzled, certainly not the time I was expecting, been training hard the last few weeks, O times seem to be improving significantly and certainly feel a lot faster. Start was a little fast, otherwise it seemed an all out effort. Paula F passed me at 2k and finished 38s ahead. Perhaps breakfast, proper w/u and steady start would all help - that said still slow.
Disappointed and puzzled, certainly not the time I was expecting, been training hard the last few weeks, O times seem to be improving significantly and certainly feel a lot faster. Start was a little fast, otherwise it seemed an all out effort. Paula F passed me at 2k and finished 38s ahead. Perhaps breakfast, proper w/u and steady start would all help - that said still slow.
Running warm up/down 15:00 [1]
No breakfast, very brief w/u, even shorter than three weeks ago, couldn't manage a jog after. Quads perhaps not recovered from Thursday - need some excuses today!
Thursday Sep 1, 2011 #
Running hills (Intervals) 33:00 [5]
St Martha's Hill - hill intervals
6 x 30s - 60s jog down - 15%, then 3min rest
5 x 60s - 90s jog down - 10%, then 2min rest
4.30 x 1 - level (back to car)
Good session, didn't feel like a hard session and the length of the hills was reduced, maybe I was pushing too hard.
6 x 30s - 60s jog down - 15%, then 3min rest
5 x 60s - 90s jog down - 10%, then 2min rest
4.30 x 1 - level (back to car)
Good session, didn't feel like a hard session and the length of the hills was reduced, maybe I was pushing too hard.
Running warm up/down 15:00 [2]
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.