Training Log Archive: FEIn the 7 days ending Sep 25, 2011:
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Sunday Sep 25, 2011 #
Running race 50:05 [5] 6.8 km (7:22 / km) +110m 6:49 / km
Hawley & Hornley - BKO - 4.07 behind Colin (who lost time), took a few scalps just!
2. -20s should have run to large reentrant.
4. -45s same as routegadget leg, disregarded ideal route (derr..) and found thickets were larger and impenetrable. Had to go round and back down.
5. Went west, east quicker by 15s.
6. -30s green not clear on ground.
8. -60s nearly went to 9, upset my mental equilibrium for rest of course!
9. -30s extra green on map stopped early with lots of others.
14. -15s went western crossing point.
16. -30s plus, knew it was further west but still went with pack.
F. -15s too far south.
Around 4.20, an area and map where everyone losses time, so apart from 8 can't feel disappointed. Could have handled errors better, no point in beating yourself up.
2. -20s should have run to large reentrant.
4. -45s same as routegadget leg, disregarded ideal route (derr..) and found thickets were larger and impenetrable. Had to go round and back down.
5. Went west, east quicker by 15s.
6. -30s green not clear on ground.
8. -60s nearly went to 9, upset my mental equilibrium for rest of course!
9. -30s extra green on map stopped early with lots of others.
14. -15s went western crossing point.
16. -30s plus, knew it was further west but still went with pack.
F. -15s too far south.
Around 4.20, an area and map where everyone losses time, so apart from 8 can't feel disappointed. Could have handled errors better, no point in beating yourself up.
Running warm up/down 15:00 [2]
Friday Sep 23, 2011 #
Running intervals 25:00 [5]
Whitmoor Common - Intervals
6 x 45s (35s rest), then 3min rest
2min (90 rest), 3min (120s rest), 4 min
Found it difficult to adjust from 45s to longer intervals, kept setting off too fast and spent the remainder trying to hang on. Most of session at 95% plus effort, bailed out after 4min.
6 x 45s (35s rest), then 3min rest
2min (90 rest), 3min (120s rest), 4 min
Found it difficult to adjust from 45s to longer intervals, kept setting off too fast and spent the remainder trying to hang on. Most of session at 95% plus effort, bailed out after 4min.
Running warm up/down 18:00 [2]
Thursday Sep 22, 2011 #
3 PM
Stretching/extensions 10:00 [2]
10 PM
Core & legs 25:00 [2]
Wobble cushion for balance and legwork. Usual pilates.
Wednesday Sep 21, 2011 #
Running (Technique) 1:02:08 [4] 8.2 km (7:35 / km) +165m 6:53 / km
Frith Hill - BAOC Training Race
Good flow throughout course and moving well through the terrain. Tried to plan ahead, keep it simple and seemed to payoff as the concensious was it was bitty.
3. Could not see control not sure why (eyes?) -30s.
10. Distracted by firing, lost concentration. -20s.
14. Should have gone direct, but arrived before person coming from 13.
18. Not sure about map and control, others had problems, that said should have been extra careful given parallel features -2.15.
19. Went round dog walker and missed path,. -45s.
Aimed for level 4 effort, but was running so cleanly by 50mins (usual race length).it was either a case of slowing down or going deeper into O2 debt - level 5 last 15mins.
Had minor chest pain during run, lasted several hours afterwards and realised that it was heartburn. It seems even the contents of an empty stomach can slosh around when you run and reflux upwards.
Good flow throughout course and moving well through the terrain. Tried to plan ahead, keep it simple and seemed to payoff as the concensious was it was bitty.
3. Could not see control not sure why (eyes?) -30s.
10. Distracted by firing, lost concentration. -20s.
14. Should have gone direct, but arrived before person coming from 13.
18. Not sure about map and control, others had problems, that said should have been extra careful given parallel features -2.15.
19. Went round dog walker and missed path,. -45s.
Aimed for level 4 effort, but was running so cleanly by 50mins (usual race length).it was either a case of slowing down or going deeper into O2 debt - level 5 last 15mins.
Had minor chest pain during run, lasted several hours afterwards and realised that it was heartburn. It seems even the contents of an empty stomach can slosh around when you run and reflux upwards.
Running warm up/down 10:00 [1]
Tuesday Sep 20, 2011 #
Stretching/extensions 10:00 [1]
2 x stretching, 75% exts.
Monday Sep 19, 2011 #
Stretching/extensions 5:00 [1]
Too tight for extensions.