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Training Log Archive: Roger T

In the 31 days ending Jan 31, 2012:

activity	#	time	miles		km		+m
running	19	11:54:11	92.22	(7:45)	148.42	(4:49)	700
cycling	10	10:53:52	163.05	(4:01)	262.4	(2:30)	1080
orienteering - training	5	5:29:23	27.25	(12:05)	43.85	(7:31)	260
orienteering - race	3	3:02:33	21.19	(8:37)	34.1	(5:21)	175	46 /	48c	95%
Total	31	31:19:59	303.71	(6:11)	488.77	(3:51)	2215	46 /	48c	95%

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Tuesday Jan 31, 2012 #

running warm up/down 10:29 [2] 1.86 km (5:38 / km)
ahr:130 max:146

running tempo 28:19 [5] 7.02 km (4:02 / km)
ahr:165 max:172

Fun Run. Scant warm-up, but feeling good and 25s quicker than last week. TRIMP 80.

Monday Jan 30, 2012 #

running 45:22 [3] 9.6 km (4:44 / km) +50m 4:36 / km
ahr:145 max:158

Cold! Monday run, but faster than usual because (a) no race at the weekend (b) trying to generate some heat. TRIMP 81.

Sunday Jan 29, 2012 #

running 12:00 [2] 1.94 km (6:11 / km)
ahr:122 max:139

checking the white course

orienteering - training 41:46 [3] 6.92 km (6:02 / km)
ahr:140 max:157

trying out new shoes: visited a couple of bits of the forest that I hadn't previously, and surprised two control-collectors. TRIMP 69.

Saturday Jan 28, 2012 #

orienteering - training 1:57:58 [2] 13.83 km (8:32 / km) +140m 8:07 / km
ahr:127 max:152

Control-checking for tomorrow's Concorde Chase, mostly at a steady jog. Moved a couple slightly, not just to justify my controller's role. TRIMP 138.

Friday Jan 27, 2012 #

running intervals 20:40 [3] 3.6 km (5:44 / km)

running intervals 4:43 [4] 1.0 km (4:43 / km)

running intervals 14:47 [5] 3.43 km (4:19 / km)
ahr:148 max:173

Completely new session: terrain tempo. Prospect a route, moving aside the worst of the fallen branches, then three 6-minute efforts in rough grass and strips of woodland, 2 min jog recovery. Warm-down loop also in terrain with some brisk stretches. HR at plateau for ~5 min in each effort, particularly steady at 171 in final effort. Fresh and short session was just what I needed; left hamstring still a bit tight so no short sprints. TRIMP 84.

Thursday Jan 26, 2012 #

cycling (trail) 1:02:59 [3] 20.37 km (3:06 / km) +140m 2:59 / km
ahr:125 max:151

Wet, sunshine and hail. Legs felt very tired, not able to push in second half. Surprised at end to see how low average HR was and also how long I'd taken. Need a short session tomorrow ahead of control checking on Sat. TRIMP 69.

Wednesday Jan 25, 2012 #

running 10:38 [3] 1.91 km (5:34 / km)
ahr:135 max:143

from Iffley Road (car) to Univ Club, doubling as a warm-up

orienteering - race race 59:16 [4] 10.8 km (5:29 / km)
ahr:147 max:169

Oxford Street Score. Some trouble identifying features in first half (esp. first control), plus 1 min with shoe / sock / grit / thorn problem (never saw what it was, but couldn't face 57 mins more with it digging in). Sped up to a decent pace in second half. All sorts of places I'd never been to before, disorienting: well planned. TRIMP 116.

running 9:48 [3] 1.91 km (5:08 / km)
ahr:136 max:146

back to car; warm-down

Tuesday Jan 24, 2012 #

running tempo 28:44 [5] 7.03 km (4:05 / km)
ahr:163 max:170

Fun Run. Standing water on rugby field, lots of puddles elsewhere. Try hard, and go 15s faster than 2 weeks ago with lower HR numbers, but still lack zip. TRIMP 78.

running warm up/down 10:35 [2] 1.98 km (5:21 / km)
ahr:131 max:142

Monday Jan 23, 2012 #

running 44:52 [3] 9.23 km (4:52 / km)
ahr:142 max:162

Monday run, this week on Monday. Steady, rough grass to finish. TRIMP 77.

Sunday Jan 22, 2012 #

running warm up/down 7:50 [2] 1.12 km (7:00 / km)
ahr:124 max:136

orienteering - race 1:05:05 [4] *** 11.41 km (5:42 / km) +140m 5:22 / km
ahr:156 max:174 spiked:19/20c

HH Northaw Great Wood, brown course. New area for me (instead of another visit to West Woods), mostly straightforward but with one small complex area. One miss in the holly, otherwise OK. 7/38. TRIMP 153.

Saturday Jan 21, 2012 #

orienteering - training 37:39 [3] 5.34 km (7:03 / km)
ahr:121 max:147

Junior squad training: shadowing.

orienteering - training 11:00 [4] 2.0 km (5:30 / km)
ahr:151 max:165

Star Relay

orienteering - training 19:51 [3] 3.0 km (6:37 / km)
ahr:144 max:165

Post-training run back to car park, on pathless map.

Friday Jan 20, 2012 #

cycling (trail) 55:46 [3] 20.49 km (2:43 / km) +150m 2:38 / km
ahr:136 max:164

Cycle (MTB) as recovery, avoiding a full week of running. Some puddles but Betterton - W Ilsley route is fairly firm in all weathers. Not dawdling but not flat out either, just into zone 3; HR <100 on the major downhills. Followed by back exercises. TRIMP 84.

Thursday Jan 19, 2012 #

running intervals 16:38 [3] 3.51 km (4:44 / km)

running intervals 10:31 [4] 2.3 km (4:34 / km)

running intervals 23:39 [5] 4.44 km (5:20 / km) +90m 4:50 / km
ahr:157 max:180

Fartlek session, pretty hard. Tried to avoid efforts on sections that were slippery or downhill, but mostly 200 double paces (c.2m15s) hard, 1 min recovery. Three shorter and two longer efforts. TRIMP 125.

Wednesday Jan 18, 2012 #

running 43:05 [3] 8.83 km (4:53 / km) +50m 4:45 / km
ahr:145 max:165

Tired, needed an easy day. Monday run. TRIMP 79.

Tuesday Jan 17, 2012 #

orienteering - training 57:52 [3] 8.17 km (7:05 / km) +120m 6:36 / km
ahr:144 max:169

Night terrain training. TRIMP 106.

Monday Jan 16, 2012 #

running hills 54:40 [4] 10.87 km (5:02 / km) +180m 4:39 / km
ahr:152 max:177

Legs OK (!) after XC Sat and recovery ride Sun. Ran 14 min out to hill, 14 min back. Frost melt meant that path was slippery so instead of usual hill session tried hilly loop, mostly in rough grass, with not-quite-max efforts up and a variety of faster descents. Seemed to work well. TRIMP 120.

Sunday Jan 15, 2012 #

cycling (road) 2:17:56 [2] 59.97 km (2:18 / km) +150m 2:16 / km
ahr:125 max:152

Clear and crisp. Legs suffering from XC so cycle round VoWH instead of running. Very enjoyable for first half, going more quickly than expected, but reason (cold SE wind) became clear when turned for home. Pretty consistent though. TRIMP 154.

Saturday Jan 14, 2012 #

running warm up/down 23:29 [2] 3.78 km (6:13 / km)
ahr:134 max:160

Longish warm-up, then very short jog post-race before shooting off to Yateley for final controlling.

running race 33:24 [5] 8.82 km (3:47 / km) +25m 3:44 / km vdot: 55.0
ahr:174 max:182

Chiltern League XC, Slough. Pretty dry, with some frost and a few muddy sections (particularly on final lap) but finished with dry socks. About as good as I could have managed. Hanging on for most of last lap, but picked off one person who slowed from pack ahead, then passed another 4 on slight downslope / mud / overhanging tree with 450m to go. Managed to hold them all off when they tried to re-pass on the run-in, exploiting studs vs spikes to accelerate on the 6m of concrete. Laps 11:03, 11:18, 11:03 (10s short of full lap). HR steady at 174-179 for most of the race, then 180-182 for last minute. Div 1 78/187 V40 24/66, Mob match 101/276 V40 30/91. 10th HRR so only just made the scoring ten. TRIMP 116.

C • Fast ! 2

orienteering - training 43:17 [2] 4.59 km (9:26 / km)
ahr:121 max:150

Final controlling: jog with planner to visit amended or doubtful sites. All sorted. TRIMP 53.

Friday Jan 13, 2012 #

cycling (trail) 45:12 [2] 14.82 km (3:03 / km) +70m 2:59 / km
ahr:134 max:158

'Active rest' ride with Will. Average HR higher than I expected it to be. TRIMP 64.
Followed by usual calf raises and hamstring stretches, but also back flexibility exercise for once. Below HR threshold, not logged.

Thursday Jan 12, 2012 #

cycling hills (road) 37:26 [3] 14.41 km (2:36 / km) +190m 2:26 / km
ahr:135 max:165

Wanted a shortish session with some intense efforts, but without stressing glass calves too much ahead of Saturday's XC. MTB reps on road at Hagbourne Hill fitted the bill. TRIMP 57.

Wednesday Jan 11, 2012 #

running 51:40 [3] 10.45 km (4:57 / km) +80m 4:46 / km
ahr:144 max:166

Steady, with terrain options (wood, rough grass) where possible. TRIMP 91.

Tuesday Jan 10, 2012 #

running warm up/down 13:44 [2] 2.3 km (5:58 / km)
ahr:128 max:143

running tempo 29:00 [5] 7.0 km (4:09 / km)
ahr:167 max:175

Shorts for a January Fun Run! Still a bit sore from Sunday's XC, but not a bad effort. Handicap +71s. TRIMP 85.

Monday Jan 9, 2012 #

cycling (road) 56:48 [3] 26.65 km (2:08 / km) +70m 2:06 / km
ahr:135 max:156

Post-XC recovery ride, road bike. (MTB still awaiting a new bit.) Wind behind early on so quite quick without it being too draining; push on during second half and manage a good average pace. TRIMP 82.

Sunday Jan 8, 2012 #

running warm up/down 16:31 [3] 3.04 km (5:26 / km)
ahr:144 max:170

Warm-up.

running race 41:00 [5] 10.07 km (4:04 / km) +110m 3:52 / km vdot: 50.9
ahr:174 max:185

Oxon Champs XC. Started OK, backed off slightly in middle section, aware of calves. Picked up pace in last 2.5km, sheltered a follower into the wind for last 1.5km (he'd been tucked behind someone else and when I passed them he transferred to me), pushed hard up final hill but couldn't lose him, got passed with 100m to go and conceded a 4m gap. Almost gave up but realised at 50m that he was as dead as I felt so sprinted hard and passed him two strides before the line.

Nice course, lots of undulation but pretty runnable. Calves stiff-ish afterwards but should be OK for Chiltern League next week. Hip OK. TRIMP 141.

running warm up/down 6:58 [3] 1.09 km (6:23 / km)
ahr:125 max:145

Very slow and careful.

Saturday Jan 7, 2012 #

cycling (road) 49:45 [2] 21.8 km (2:17 / km)
ahr:127 max:155

To and from Wittenham Clumps, steady, road. TRIMP 37.

running 13:41 [2] 2.25 km (6:05 / km) +70m 5:16 / km
ahr:127 max:155

Gently round Wittenham Clumps, try-out for hip etc. Survive OK. TRIMP 17.

Friday Jan 6, 2012 #

running 43:19 [3] 8.73 km (4:58 / km) +45m 4:50 / km
ahr:143 max:159 (injured)

Hip has improved enough to try a steady run. Feel ungainly but seem not to have aggravated the problem (although it still hurts), so county XC Champs on Sunday are back on the schedule.

Thursday Jan 5, 2012 #

cycling (hills) 41:23 [3] 15.11 km (2:44 / km) +170m 2:36 / km
ahr:137 max:164 (injured)

Hip improved but not yet OK to run, so bike hills instead: MTB but on road. Curtailed because of loose jockey wheel plus increasing wind blowing me sideways at top of hill. Fortunately the 2 - 3 HGV drivers were very considerate and waited so that they could give me plenty of room. TRIMP 64.

Wednesday Jan 4, 2012 #

cycling (trail) 53:08 [2] 19.05 km (2:47 / km) +140m 2:41 / km
ahr:130 max:158 (injured)

Weird hip pain came on suddenly last night, affecting even walking, so cycle instead of running. Windy and wet; keep to road and firm tracks. TRIMP 68.

Tuesday Jan 3, 2012 #

running 16:00 [4] 3.2 km (5:00 / km)
ahr:148 max:156

warm-up, warm-down

running 20:05 [5] 4.91 km (4:05 / km)
ahr:170 max:177

Short Fun Run. Windy, grass sections very wet. Legs weary after ~28 hours training in previous 2½ weeks and can't get pace quicker than 4 min/km. TRIMP 64.

Monday Jan 2, 2012 #

cycling (road) 1:53:29 [2] 49.73 km (2:17 / km)
ahr:127 max:146

Steady recovery session, Vale of White Horse, road bike. Increase pace homebound, trying in vain to outpace dark squall coming up the Vale, but did miss the worst of it. TRIMP 134.

Sunday Jan 1, 2012 #

running warm up/down 8:00 [2] 1.2 km (6:40 / km)

orienteering - race race 58:12 [5] *** 11.89 km (4:54 / km) +35m 4:49 / km
ahr:169 max:177 spiked:27/28c

New Year Score, Greenham Common. Caught in undergrowth a couple of times and one control slightly oddly placed (+15s) but hit the others. Good race with Pete Nicholls + 1. TRIMP 181. Week-ending ATL 140 (!), CTL 115.

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