Training Log Archive: AngusLIn the 30 days ending Apr 30, 2012:
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Wednesday Apr 25, 2012 #
10 AM
Orienteering race 1:04:39 9.24 km (7:00 / km) +174m 6:24 / km
ahr:174 max:235 spiked:13/24c shoes: Inov8 MudClaw 333
BAOC Hankley Common
My last BAOC event before going back to work. The series has been superb, and I've definitely improved my fitness and navigation by doing these. I'll be sorry to see them go.
Race pace 7:50/km; ran over 14% which is quite good. 24th out of 58.
My last BAOC event before going back to work. The series has been superb, and I've definitely improved my fitness and navigation by doing these. I'll be sorry to see them go.
Race pace 7:50/km; ran over 14% which is quite good. 24th out of 58.
Saturday Apr 21, 2012 #
11 AM
Road Running 50:53 8.99 km (5:40 / km) +153m 5:13 / km
ahr:149 max:179 shoes: New Balance MR1080BW v2.1
Sarsden Manor 9km on-road
Gentle 7km with Gill and Bill, then upped the pace to 4:00/km for the final ascent back to Sarsden.
Gentle 7km with Gill and Bill, then upped the pace to 4:00/km for the final ascent back to Sarsden.
Friday Apr 20, 2012 #
3 PM
Off Road Running 33:48 7.12 km (4:45 / km) +73m 4:31 / km
ahr:160 max:169 shoes: New Balance MR1080BW v2.1
Sarsden Manor 7km off-road
Run with Hils. Faster than I'm comfortable with for a training run!
Run with Hils. Faster than I'm comfortable with for a training run!
Thursday Apr 19, 2012 #
1 PM
Road Cycling 9:48 [0] 2.78 km (17.0 kph) +6m
shoes: Specialized Rockhopper Comp Al
Cycling to Hampton Pool
Swimming 30:00 [3] 1.2 km (25:00 / km)
weight:72.8kg
Swimming at Hampton Pool
I wanted some practice at the longer length, so started by timing myself over 12 lengths of the 36m pool.
Timed myself at 8:59, which is sort of where I thought I'd be. Then did an additional 800m mixed swimming in the rain. Experimented with moving from breathing every three strokes to every four and it felt more comfortable, giving me more time to exhale coupled with slower strokes.
Timed two lengths each of freestyle 1:12 vs breaststroke 1:41 = 29 seconds quicker! I must practice… I also need some more sessions to get used to the increased length. Lovely swim, as usual.
I wanted some practice at the longer length, so started by timing myself over 12 lengths of the 36m pool.
- 2 lengths free style
- 2 lengths breaststroke
- 8 lengths alternating freestyle/breaststroke
Timed myself at 8:59, which is sort of where I thought I'd be. Then did an additional 800m mixed swimming in the rain. Experimented with moving from breathing every three strokes to every four and it felt more comfortable, giving me more time to exhale coupled with slower strokes.
Timed two lengths each of freestyle 1:12 vs breaststroke 1:41 = 29 seconds quicker! I must practice… I also need some more sessions to get used to the increased length. Lovely swim, as usual.
2 PM
Road Cycling 10:00 [3] 2.75 km (16.5 kph)
shoes: Specialized Rockhopper Comp Al
Cycling back from Hampton Pool
Wednesday Apr 18, 2012 #
12 PM
Orienteering race 1:13:44 *** 10.44 km (7:04 / km) +153m 6:35 / km
ahr:165 max:245 spiked:10/22c shoes: Inov8 MudClaw 333
BAOC Barossa
I considered dropping to Blue because I knew I'd feel tired after the Borough Street-O, but Brown it was. Forewarned to stay out of the marsh by Don and Chris, which turned out to be costly as the marsh was drier than expected (despite the recent rain) and routes round were usually longer.
Good first half but started to tire noticeably from #11 onwards. Minor lift from being overtaken by Scott at about #14. Rest day on Thursday, or possibly a swim.
Race pace = 8:54/km, over ran 25% probably higher than normal due to avoiding marsh.
I considered dropping to Blue because I knew I'd feel tired after the Borough Street-O, but Brown it was. Forewarned to stay out of the marsh by Don and Chris, which turned out to be costly as the marsh was drier than expected (despite the recent rain) and routes round were usually longer.
Good first half but started to tire noticeably from #11 onwards. Minor lift from being overtaken by Scott at about #14. Rest day on Thursday, or possibly a swim.
Race pace = 8:54/km, over ran 25% probably higher than normal due to avoiding marsh.
Tuesday Apr 17, 2012 #
6 PM
Orienteering race 1:00:05 12.23 km (4:55 / km) +50m 4:49 / km
ahr:167 max:208 shoes: New Balance MR1080BW v2.1
SLOW Borough Street-O
Another good run at the Street-O. The cycling work certainly seems to be helping my running speed, at least on urban-like courses. I could really do with it translating into speed in the forest. And I must try to get along to some of the SEOUL series.
Anyway, to the event… After a delayed start (watch on the wrong setting, again) I glanced at the map and decided to head north to start, picking up controls #24 and #25 on the way clockwise to the cluster of controls in the northeast corner. I decided to ignore the two north of the river and aimed to pick up as many 40s, 30s and convenient 20s as I could with 10s if they weren't too far out. I'll focus on controls I missed rather than collected.
I don't know why I didn't pick up #15 and #16 on the way from #37 to #46 as it would have cost me no time. I could have got #15 if I'd read the clue! Slight mistake on #17 looking too early but no time lost.
Heading south I eschewed #2 and #20 (too far east) and #4 (would have pulled my away from #21, although I could perhaps have picked up #3 between #30 and #21.
Dodged the traffic to get onto the roundabout at the Elephant & Castle and decided to stick south for 90 points round the Imperial War Museum rather than 70/110 if I'd headed north, although that would have probably meant me missing #42.
Problems at #44, unable to find the right sign. I'd argue again for some form of control descriptions where the answer isn't immediately obvious.
Ignored #23 and #49 and pushed on to #45, #34 and home 1 second over time. (The four seconds extra above are from when I restarted my watch while trying to reset it.)
Not sure I could have done much better, given it's a good distance to have covered in the hour. Shame I missed the 20 points at #15 and #16 (poor route choice), 10 points at #3 (route choice again) and definitely the 40 on offer for #44. Felt I was hanging around checking routes quite a lot.
Very pleased with the result though.
Another good run at the Street-O. The cycling work certainly seems to be helping my running speed, at least on urban-like courses. I could really do with it translating into speed in the forest. And I must try to get along to some of the SEOUL series.
Anyway, to the event… After a delayed start (watch on the wrong setting, again) I glanced at the map and decided to head north to start, picking up controls #24 and #25 on the way clockwise to the cluster of controls in the northeast corner. I decided to ignore the two north of the river and aimed to pick up as many 40s, 30s and convenient 20s as I could with 10s if they weren't too far out. I'll focus on controls I missed rather than collected.
I don't know why I didn't pick up #15 and #16 on the way from #37 to #46 as it would have cost me no time. I could have got #15 if I'd read the clue! Slight mistake on #17 looking too early but no time lost.
Heading south I eschewed #2 and #20 (too far east) and #4 (would have pulled my away from #21, although I could perhaps have picked up #3 between #30 and #21.
Dodged the traffic to get onto the roundabout at the Elephant & Castle and decided to stick south for 90 points round the Imperial War Museum rather than 70/110 if I'd headed north, although that would have probably meant me missing #42.
Problems at #44, unable to find the right sign. I'd argue again for some form of control descriptions where the answer isn't immediately obvious.
Ignored #23 and #49 and pushed on to #45, #34 and home 1 second over time. (The four seconds extra above are from when I restarted my watch while trying to reset it.)
Not sure I could have done much better, given it's a good distance to have covered in the hour. Shame I missed the 20 points at #15 and #16 (poor route choice), 10 points at #3 (route choice again) and definitely the 40 on offer for #44. Felt I was hanging around checking routes quite a lot.
Very pleased with the result though.
Monday Apr 16, 2012 #
4 PM
Road Cycling 48:57 25.69 km (31.5 kph) +151m
ahr:200 max:242 shoes: Specialized Tarmac Elite 2009
Richmond Park clockwise loop
Another quicker lap of the park with my new aero bars. Average speed up to 31.5kph from a pre-aero 28-29kph. Great investment.
Another quicker lap of the park with my new aero bars. Average speed up to 31.5kph from a pre-aero 28-29kph. Great investment.
Sunday Apr 15, 2012 #
11 AM
Orienteering 24:13 [0] 1.77 km (13:39 / km) +24m 12:47 / km
TVOC Nettlebed
A walk round the Yellow course with Jamie and Anja. Jamie running ahead and starting to get the relationship between the map and the terrain. I think he's ready to do a white with me trailing him. Not a bad (assisted) result from them both, finishing 6th and 7th.
And they won the String course!
A walk round the Yellow course with Jamie and Anja. Jamie running ahead and starting to get the relationship between the map and the terrain. I think he's ready to do a white with me trailing him. Not a bad (assisted) result from them both, finishing 6th and 7th.
And they won the String course!
Saturday Apr 14, 2012 #
2 PM
Road Cycling 1:34:40 47.41 km (30.0 kph) +340m
ahr:183 max:225 weight:72.3kg shoes: Specialized Tarmac Elite 2009
Richmond Park - three laps
Out to get more practice on the new aero bars. Windy today, but once again they prove how much quicker they are. Three weeks ago in similar conditions I did a 1:46:19; today was 1:34:40, almost 12 minutes quicker, even despite being held up by cars gawping at the deer.
Out to get more practice on the new aero bars. Windy today, but once again they prove how much quicker they are. Three weeks ago in similar conditions I did a 1:46:19; today was 1:34:40, almost 12 minutes quicker, even despite being held up by cars gawping at the deer.
Friday Apr 13, 2012 #
5 PM
Road Cycling 49:36 26.15 km (31.6 kph) +153m
ahr:184 max:244 shoes: Specialized Tarmac Elite 2009
Richmond Park - FAST!!!
What a difference aero bars make! Just had the bike serviced and bought a pair of budget aero bars. My previous fastest time for the park loop was 52:44; this was 3:08 quicker at 49:36. Average speed was 1.7kph higher at 31.6kph.
I reckon they add at least 10%, save 10-15sec/km when you're using them. And this is without them in ideal position yet. I'm certainly going to move them forwards about 3-5cm. I'm only sorry I didn't buy them earlier… Still, two more sprint tris to do this spring, so hopefully I'll see the benefit then.
What a difference aero bars make! Just had the bike serviced and bought a pair of budget aero bars. My previous fastest time for the park loop was 52:44; this was 3:08 quicker at 49:36. Average speed was 1.7kph higher at 31.6kph.
I reckon they add at least 10%, save 10-15sec/km when you're using them. And this is without them in ideal position yet. I'm certainly going to move them forwards about 3-5cm. I'm only sorry I didn't buy them earlier… Still, two more sprint tris to do this spring, so hopefully I'll see the benefit then.
Monday Apr 9, 2012 #
8 AM
Triathlon race 1:15:19 27.79 km (2:43 / km) +14m 2:42 / km
ahr:184 max:242
Thames Turbo 2012 Sprint Triathlon, Race 1
Not quite the PB I'd hoped for, 01:16:47 was short by 8 seconds, but in what I thought were quite tough conditions: one of the last out, largely alone for the bike and run.
426m swim in 09:31. Mix of front crawl and breast stroke. Finally got to see how much faster my crawl is. Held up by a slow crawler, I switched to breast stroke and was still being held up. Switched back to crawl and got 5-10m on him in one length.
T1 = 02:28
21km cycle in 42:07. Wet, wet, wet. Slow round the roundabouts, a noticeable headwind on the way out and higher rolling resistance in the wet. Tough. Managed a good lift to 40kph for the last 1km slope down.
T2 = 01:42
5km run in 20:59. Drier. Really hard to get moving again after pushing hard on the cycle, but that soon passed. As one of the last runners out, there were very few people around - passed the two that I saw. Good "sprint" in for the last 400m, almost catching someone on the line.
Noticeably slower than my competitors through the transitions - I can definitely lose a couple of minutes there with a tri suit… and a Cervélo P5 would be nice too!
Not quite the PB I'd hoped for, 01:16:47 was short by 8 seconds, but in what I thought were quite tough conditions: one of the last out, largely alone for the bike and run.
426m swim in 09:31. Mix of front crawl and breast stroke. Finally got to see how much faster my crawl is. Held up by a slow crawler, I switched to breast stroke and was still being held up. Switched back to crawl and got 5-10m on him in one length.
T1 = 02:28
21km cycle in 42:07. Wet, wet, wet. Slow round the roundabouts, a noticeable headwind on the way out and higher rolling resistance in the wet. Tough. Managed a good lift to 40kph for the last 1km slope down.
T2 = 01:42
5km run in 20:59. Drier. Really hard to get moving again after pushing hard on the cycle, but that soon passed. As one of the last runners out, there were very few people around - passed the two that I saw. Good "sprint" in for the last 400m, almost catching someone on the line.
Noticeably slower than my competitors through the transitions - I can definitely lose a couple of minutes there with a tri suit… and a Cervélo P5 would be nice too!
Tuesday Apr 3, 2012 #
7 AM
Swimming 20:00 [3] 0.88 km (22:44 / km)
Swimming at Nuffield Health
24 lengths freestyle
8 lengths breaststroke
12 lengths freestyle
24 lengths freestyle
8 lengths breaststroke
12 lengths freestyle
7 PM
Orienteering 26:21 6.5 km (4:03 / km) +8m 4:02 / km
ahr:182 max:208 shoes: New Balance MR1080BW v2.1
Relay Training on Clapham Common
Lesson #1: deal with running under peer pressure.
Lesson #2: look at the wider map.
Lesson #1: deal with running under peer pressure.
Lesson #2: look at the wider map.
Monday Apr 2, 2012 #
2 PM
Road Cycling 1:15:35 36.9 km (29.3 kph) +232m
ahr:156 max:183 shoes: Specialized Tarmac Elite 2009
Richmond Park opposing loops
Today's motorist gripe: woman in BMW X5 indicating a right turn at the roundabout as I come down the hill towards Robin Hood Gate. I come to a halt from about 35-40kph and she proceeds to drive straight on. Grrr!
Average speed down 1kph to 29kph, but I'm definitely quicker than I was a few months back!
Today's motorist gripe: woman in BMW X5 indicating a right turn at the roundabout as I come down the hill towards Robin Hood Gate. I come to a halt from about 35-40kph and she proceeds to drive straight on. Grrr!
Average speed down 1kph to 29kph, but I'm definitely quicker than I was a few months back!