Training Log Archive: AngusLIn the 30 days ending Nov 30, 2011:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||
Tuesday Nov 29, 2011 #
10 AM
Weights 58:55
ahr:134 max:183
Nuffield: Body Pump
Felt less strong than last week and so moderated my weights a little after the first couple of sessions.
Warm-up 5kg
Squats 12.5kg
Back 10kg
Triceps 5/7.5kg, 10kg overhead
Lateral raises 5kg (ouch!)
Biceps 5kg
Abs 10kg
Felt less strong than last week and so moderated my weights a little after the first couple of sessions.
Warm-up 5kg
Squats 12.5kg
Back 10kg
Triceps 5/7.5kg, 10kg overhead
Lateral raises 5kg (ouch!)
Biceps 5kg
Abs 10kg
Friday Nov 25, 2011 #
11 AM
Road Running 1:04:14 13.45 km (4:47 / km) +10m 4:46 / km
ahr:162 max:187 weight:70.7kg shoes: New Balance MR1080BW
Scilly Isles, Hampton to Kingston
Steady medium pace run over a slightly longer course than usual with my neighbour. Slight pain in my left shin on the approach to Kingston Bridge but that abated. Strong headwind on the return leg back from Kingston.
Steady medium pace run over a slightly longer course than usual with my neighbour. Slight pain in my left shin on the approach to Kingston Bridge but that abated. Strong headwind on the return leg back from Kingston.
Wednesday Nov 23, 2011 #
11 AM
Orienteering 1:22:40 10.72 km (7:43 / km) +136m 7:15 / km
spiked:20/27c shoes: Inov8 MudClaw 333
BAOC Mytchett
First time for me running on a great area. Really enjoyed the run today, and felt good all round. Only hindrance was forgetting my heart rate monitor and control description holder.
A good quick start and very straightforward to #1, #2 and #3. #4 was slightly harder, heading up a gully to the south rather than the path but not much time lost. Very quick to #5, stopped short of #6 and nailed #7.
Under the railway and took a good route round to the north of #8, but then made my first mistake of the day, completely misreading the vegetation for #9 and #10 and hitting #10 first. Retraced to find #9 and then straight to #10.
Another mistake on the trench network on #10 - I should have followed the trench round rather than hitting it unsure of which way to go and choosing the wrong direction. I somehow missed my bearing to #12 heading way too far south but corrected quickly and found #12, #13 and #14 easily.
Took longer than I'd have liked on choosing my route to #15 and then hit the wrong control on a parallel feature. Don almost caught me at this point (20 seconds behind me) but I left him on the run down to #16. Straight on to #16, slightly surprised at the vegetation level and indeterminate control feature at #17, but hit it anyway. Contoured round to #18 and hit that too.
Chose to head uphill to #19, but hurt my shin ploughing through some rhododendrons which cost me 20-30 seconds. #20 via tracks, nailed #21 but had to walk to plan my route to #22. Good fast run through flat open woodland, through the middle of an army camp and patrol ending right above #22.
Over the ridge and into traffic around #23, #24 and #25. Very fast run down to revisit #26 and then quick to #27 before a super fast sprint home.
#1 of 1 when finishing, but my mistakes at #9, #11 and #12 cost me time that meant I lost that quickly to Don and then was #4 of 4 when Paul Whiston came in. Still, pleased with the run and I shouldn't have done too bad a time overall, I hope. [36th out of 76 finishers/80 starters]
First time for me running on a great area. Really enjoyed the run today, and felt good all round. Only hindrance was forgetting my heart rate monitor and control description holder.
A good quick start and very straightforward to #1, #2 and #3. #4 was slightly harder, heading up a gully to the south rather than the path but not much time lost. Very quick to #5, stopped short of #6 and nailed #7.
Under the railway and took a good route round to the north of #8, but then made my first mistake of the day, completely misreading the vegetation for #9 and #10 and hitting #10 first. Retraced to find #9 and then straight to #10.
Another mistake on the trench network on #10 - I should have followed the trench round rather than hitting it unsure of which way to go and choosing the wrong direction. I somehow missed my bearing to #12 heading way too far south but corrected quickly and found #12, #13 and #14 easily.
Took longer than I'd have liked on choosing my route to #15 and then hit the wrong control on a parallel feature. Don almost caught me at this point (20 seconds behind me) but I left him on the run down to #16. Straight on to #16, slightly surprised at the vegetation level and indeterminate control feature at #17, but hit it anyway. Contoured round to #18 and hit that too.
Chose to head uphill to #19, but hurt my shin ploughing through some rhododendrons which cost me 20-30 seconds. #20 via tracks, nailed #21 but had to walk to plan my route to #22. Good fast run through flat open woodland, through the middle of an army camp and patrol ending right above #22.
Over the ridge and into traffic around #23, #24 and #25. Very fast run down to revisit #26 and then quick to #27 before a super fast sprint home.
#1 of 1 when finishing, but my mistakes at #9, #11 and #12 cost me time that meant I lost that quickly to Don and then was #4 of 4 when Paul Whiston came in. Still, pleased with the run and I shouldn't have done too bad a time overall, I hope. [36th out of 76 finishers/80 starters]
Tuesday Nov 22, 2011 #
10 AM
Weights 56:42
ahr:127 max:158
Weights: Body Pump
Good weights session at the gym. Upped the weights this time, despite not going for a month. On each side:
Warm up 5kg
Back 12.5kg
Chest 10kg
Triceps 7.5kg
Biceps 5kg
Lunges 7.5kg (I feel I ought to be able to do more, but I haven't got the strength by this stage in the session
Shoulders 5kg dumbells
Abdominals 10kg (one weight)
Good weights session at the gym. Upped the weights this time, despite not going for a month. On each side:
Warm up 5kg
Back 12.5kg
Chest 10kg
Triceps 7.5kg
Biceps 5kg
Lunges 7.5kg (I feel I ought to be able to do more, but I haven't got the strength by this stage in the session
Shoulders 5kg dumbells
Abdominals 10kg (one weight)
Saturday Nov 19, 2011 #
10 PM
Road Running 42:35 8.0 km (5:19 / km) +100m 5:00 / km
ahr:161 max:204 shoes: New Balance MR1080BW
Hunter Valley: Lovedale
Same 4km out; 4km back trying to run the return leg faster but with a strong (est 20kph) headwind. Hotter, at 32ºC.
Same 4km out; 4km back trying to run the return leg faster but with a strong (est 20kph) headwind. Hotter, at 32ºC.
Friday Nov 18, 2011 #
11 PM
Road Running 41:30 8.23 km (5:02 / km)
ahr:158 max:182 shoes: New Balance MR1080BW
Hunter Valley: Lovedale
4km out; 4km back running the return leg faster. Short steep incline at 7km to get the heart working. Hot at 28ºC.
4km out; 4km back running the return leg faster. Short steep incline at 7km to get the heart working. Hot at 28ºC.
Tuesday Nov 15, 2011 #
12 PM
Off Road Running 4:43:01 **** 19.88 km (14:14 / km) +1261m 10:49 / km
ahr:137 max:176 shoes: New Balance MR1080BW
Blue Mountains: Evans Lookout and Grand Canyon
OK, so the net pace here isn't exactly a running pace but that was what we'd intended and since one of my training objectives is to lose weight, this was a shedload of calories burned. The original plan was to head down into the Blue Mountains gorges from Blackheath and do a circular trail with a steep climb out 20km later. The trails looked runnable - all looked good.
We started with a steady couple of km on the high level to get to the descent. True to form, I ended up on my face (other side from my sailing injury) within 3km on a sand-covered rock corner. I took a sllight knock to my left knee which would get more sore during the day.
On to Evans Lookout with some spectacular views over the cliffs above the gorge, then down to the bottom. Heads down to watch our feet, we completely missed a sign and had to retrace our steps when the steep track petered out.
Hit the bottom and carried on along and up the Grand Canyon, trailing my friend who was heading off with great confidence. Stunning steep-sided canyon (a real flash flood risk) but I started to get concerned at the lack of turn downhill. We had to retrace our steps and eventually found the turn, signed but very well hidden by bushes. It's as if they don't want people to head down.
Descended on a much smaller path crossing a precarious steep section where there'd been a major rockfall and passing through a hole in the rock down to the creek. Here the path completely vanished and we spent an hour pushing through bush up the steep valley sides trying to pick it up again with no joy. With three hours gone and no sign that we could make more rapid/any progress, we decided it wasn't worth continuing.
Retraced our steps back up Grand Canyon, and then challenged ourselves to beat the signed "45 minute" final ascent, getting up in 16 minutes which was nice. Hot, tired and sore by this stage, but managed to put in 4'06" at 18km (slight downhill in retrospect) on the run back before we walked the final uphill stages to the car.
Lessons to be learned: try to get hold of a decent map, not an inkjet-printed guide; don't rely on there being signs (I was slightly hesitant about this assertion anyway - it's not like the Lake District carries signs at every corner); and when the going gets tough, bail! Not what we expected, but a great day out with spectacular views and some proper rain forest and bush experience.
OK, so the net pace here isn't exactly a running pace but that was what we'd intended and since one of my training objectives is to lose weight, this was a shedload of calories burned. The original plan was to head down into the Blue Mountains gorges from Blackheath and do a circular trail with a steep climb out 20km later. The trails looked runnable - all looked good.
We started with a steady couple of km on the high level to get to the descent. True to form, I ended up on my face (other side from my sailing injury) within 3km on a sand-covered rock corner. I took a sllight knock to my left knee which would get more sore during the day.
On to Evans Lookout with some spectacular views over the cliffs above the gorge, then down to the bottom. Heads down to watch our feet, we completely missed a sign and had to retrace our steps when the steep track petered out.
Hit the bottom and carried on along and up the Grand Canyon, trailing my friend who was heading off with great confidence. Stunning steep-sided canyon (a real flash flood risk) but I started to get concerned at the lack of turn downhill. We had to retrace our steps and eventually found the turn, signed but very well hidden by bushes. It's as if they don't want people to head down.
Descended on a much smaller path crossing a precarious steep section where there'd been a major rockfall and passing through a hole in the rock down to the creek. Here the path completely vanished and we spent an hour pushing through bush up the steep valley sides trying to pick it up again with no joy. With three hours gone and no sign that we could make more rapid/any progress, we decided it wasn't worth continuing.
Retraced our steps back up Grand Canyon, and then challenged ourselves to beat the signed "45 minute" final ascent, getting up in 16 minutes which was nice. Hot, tired and sore by this stage, but managed to put in 4'06" at 18km (slight downhill in retrospect) on the run back before we walked the final uphill stages to the car.
Lessons to be learned: try to get hold of a decent map, not an inkjet-printed guide; don't rely on there being signs (I was slightly hesitant about this assertion anyway - it's not like the Lake District carries signs at every corner); and when the going gets tough, bail! Not what we expected, but a great day out with spectacular views and some proper rain forest and bush experience.
Monday Nov 14, 2011 #
8 AM
Road Running 1:22:18 14.03 km (5:52 / km) +237m 5:25 / km
ahr:166 max:227 weight:72.2kg shoes: New Balance MR1080BW
Sydney: Coogee to Bondi
A long slow run after a couple of days that won't go down in history as my healthiest ever - enjoyable though! Cooling breeze but warm and getting warmer as the run carried on. Long flat stretch round the end of Bondi Beach before heading back. Very grateful for the free public water fountains on the coastal path! I had to concede defeat on the steep climb between Clovelly and Coogee.
I'm starting to think that my HRM battery might be going: the spurious 200+ readings are creeping back, and while they coincide with periods of high exertion, it doesn't feel THAT hard…
A long slow run after a couple of days that won't go down in history as my healthiest ever - enjoyable though! Cooling breeze but warm and getting warmer as the run carried on. Long flat stretch round the end of Bondi Beach before heading back. Very grateful for the free public water fountains on the coastal path! I had to concede defeat on the steep climb between Clovelly and Coogee.
I'm starting to think that my HRM battery might be going: the spurious 200+ readings are creeping back, and while they coincide with periods of high exertion, it doesn't feel THAT hard…
Sunday Nov 13, 2011 #
Note
slept:5.0 weight:71.9kg (rest day)
Saturday Nov 12, 2011 #
Weights 30:00 [3]
30 minutes of weights: 7.5kg and 5kg; various lunges, squats, presses, abs.
Might go for a short run later if my eye settles down.
Might go for a short run later if my eye settles down.
4 PM
Road Running 40:34 7.47 km (5:26 / km) +132m 4:59 / km
ahr:162 max:186 slept:8.0 weight:72.2kg shoes: New Balance MR1080BW
Sydney: Coogee to Bronte
Run later in the day and felt really good, opening up nicely towards the end. First run where I've felt totally at ease with the pace and it showed in the HR and calorie estimate: four minutes faster for the same effort as two days ago.
Run later in the day and felt really good, opening up nicely towards the end. First run where I've felt totally at ease with the pace and it showed in the HR and calorie estimate: four minutes faster for the same effort as two days ago.
Friday Nov 11, 2011 #
7 AM
Road Running 1:07:14 11.71 km (5:45 / km) +177m 5:20 / km
ahr:164 max:215 slept:6.0 weight:71.7kg shoes: New Balance MR1080BW
Sydney: Coogee to Bondi
Felt much better than yesterday, which was clearly a good thing. Clearer air and earlier in the day so altogether quite a lot easier.
Felt much better than yesterday, which was clearly a good thing. Clearer air and earlier in the day so altogether quite a lot easier.
Thursday Nov 10, 2011 #
10 AM
Road Running 44:50 7.57 km (5:56 / km) +133m 5:27 / km
ahr:160 max:240 slept:9.0 weight:71.7kg shoes: New Balance MR1080BW
Sydney: Coogee to Bronte
A repeat of yesterday morning's run in similar conditions: very warm and slightly more humid with cloud cover so less direct sun.
I felt very physically stressed at the start of the run - something I've never felt before. My Garmin was recording heart rate of up to 240bpm which didn't seem physically possible and was quite worrying coupled with how I actually felt. I stopped, replaced the HRM and started again very slowly, gradually building up to a lower pace than yesterday.
Stopped at Bronte beach to stretch and then returned feeling more comfortable. Managed to run (slowly) up all the inclines (steps and slopes) between the bays.
Pace down from yesterday: 4'30" minutes slower over a 250m longer run. Not at all surprising!
A repeat of yesterday morning's run in similar conditions: very warm and slightly more humid with cloud cover so less direct sun.
I felt very physically stressed at the start of the run - something I've never felt before. My Garmin was recording heart rate of up to 240bpm which didn't seem physically possible and was quite worrying coupled with how I actually felt. I stopped, replaced the HRM and started again very slowly, gradually building up to a lower pace than yesterday.
Stopped at Bronte beach to stretch and then returned feeling more comfortable. Managed to run (slowly) up all the inclines (steps and slopes) between the bays.
Pace down from yesterday: 4'30" minutes slower over a 250m longer run. Not at all surprising!
Wednesday Nov 9, 2011 #
9 AM
Road Running 40:22 7.3 km (5:32 / km) +119m 5:07 / km
ahr:173 max:192 shoes: New Balance MR1080BW
Sydney: Coogee to Bronte beaches
Left London at 9pm Monday; arrived in Sydney at 6am Wednesday. Very keen to hold off the jet lag, so went for a run north along the coast to Bronte beach (not as far as Bondi) and back. Quite hilly, and had to walk up the last couple of climbs. Good run.
Left London at 9pm Monday; arrived in Sydney at 6am Wednesday. Very keen to hold off the jet lag, so went for a run north along the coast to Bronte beach (not as far as Bondi) and back. Quite hilly, and had to walk up the last couple of climbs. Good run.
5 PM
Orienteering race 49:48 ** 8.56 km (5:49 / km) +144m 5:22 / km
ahr:176 max:195 spiked:10/14c shoes: New Balance MR1080BW
Sydney Summer Series: Pymble
Trekked up to the northern suburbs by bus and train to Robert Pymble Park, not quite sure what to expect. I was there relatively early, so got on with the 45 minute score event as normal. Hard work in the heat (32ºC) and with plenty of hills to accommodate, but the format was a more "normal" score than our own Street-Os: SI punching and a regular map.
I got back to discover a key difference: pre-planning. The event drew about 200 people in the end, and most were spending up to half an hour planning their route choice before heading off! There was discussion between competitors prior to running and people had rulers out working out the shortest route (although with complex contour detail, I'm not sure that gained much).
I finished with 210, which would have been 240 if I'd not missed a left fork and ran 200m+ down a hill as I sprinted in. Silly mistake, but I'll forgive myself the lack of concentration having stayed up "all night" London time. Clovelly next week will be a fairer test. The Pymble leader was on 320 when I left - a very strong effort.
Trekked up to the northern suburbs by bus and train to Robert Pymble Park, not quite sure what to expect. I was there relatively early, so got on with the 45 minute score event as normal. Hard work in the heat (32ºC) and with plenty of hills to accommodate, but the format was a more "normal" score than our own Street-Os: SI punching and a regular map.
I got back to discover a key difference: pre-planning. The event drew about 200 people in the end, and most were spending up to half an hour planning their route choice before heading off! There was discussion between competitors prior to running and people had rulers out working out the shortest route (although with complex contour detail, I'm not sure that gained much).
I finished with 210, which would have been 240 if I'd not missed a left fork and ran 200m+ down a hill as I sprinted in. Silly mistake, but I'll forgive myself the lack of concentration having stayed up "all night" London time. Clovelly next week will be a fairer test. The Pymble leader was on 320 when I left - a very strong effort.
Saturday Nov 5, 2011 #
Note
(injured) (sick) (rest day)
Friday Nov 4, 2011 #
Note
(injured) (sick) (rest day)
Cold back with a vengeance. Roll on Sydney.
Thursday Nov 3, 2011 #
Note
slept:6.0 weight:71.7kg (injured) (rest day)
Day off. Ankle still swollen and sore post OMM and orienteering yesterday so iced it last night and loading up on ibuprofen today.
Wednesday Nov 2, 2011 #
11 AM
Orienteering race 39:54 *** 5.07 km (7:53 / km) +84m 7:16 / km
ahr:156 max:178 spiked:9/15c weight:72kg shoes: Inov8 MudClaw 330
BAOC Bagshot Heath
Gentle run on light green as part of my recovery from the OMM. Right hamstring still tight, but the sprain in my left ankle now feels worse.
On the navigation side, nothing really to report. A slight veer off course twice (once left to #7; once right to #14) and mistook a narrow sandy area for a track (attackpoint for #7), but that was it. Controls largely in bracken on slopes were harder to find.
I ended up 2nd out of 75 starters by ~1:30. Maybe I should run Light Green every week…
Gentle run on light green as part of my recovery from the OMM. Right hamstring still tight, but the sprain in my left ankle now feels worse.
On the navigation side, nothing really to report. A slight veer off course twice (once left to #7; once right to #14) and mistook a narrow sandy area for a track (attackpoint for #7), but that was it. Controls largely in bracken on slopes were harder to find.
I ended up 2nd out of 75 starters by ~1:30. Maybe I should run Light Green every week…
Tuesday Nov 1, 2011 #
Note
(rest day)
Post OMM, proper day off.