Training Log Archive: AngusLIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
9 AM
Weights 1:17:05
ahr:164 max:249
Body Pump at Nuffield Surbiton
12 minutes on the cross trainer to warm up and then a weights session.
5kg warm up
12.5kg squats
7.5kg chest
10kg back
5kg biceps and triceps
Definitely aware that I've lost strength while being away from the classes.
Logged calories this morning felt unusually low - about half what I'd normally register; heart rate artificially high - probably double my normal range. Something's up with my Garmin.
12 minutes on the cross trainer to warm up and then a weights session.
5kg warm up
12.5kg squats
7.5kg chest
10kg back
5kg biceps and triceps
Definitely aware that I've lost strength while being away from the classes.
Logged calories this morning felt unusually low - about half what I'd normally register; heart rate artificially high - probably double my normal range. Something's up with my Garmin.
Wednesday Jan 25, 2012 #
11 AM
Orienteering race 1:09:09 10.78 km (6:25 / km) +58m 6:15 / km
ahr:171 max:217 spiked:14/23c shoes: Inov8 MudClaw 330
BAOC Bordon Heaths
Not cold for January, but very wet in the previous few days. That should have been enough warning for me. Up to my knees in a marsh on the way to control #1 - I'd headed too far north. Once back on track, found the control quickly.
Sped past #2 and hit the road before re-tracing my steps - some hesitation as to whether I was east or west of the control. Spiked #3, near on #4 and spiked #5.
#6 was tougher in an indeterminate area of wooded paths. I must have got close, and then lost the plot. Recovered OK but almost certainly dropped two minutes. Route to #7 was straightforward.
Round the marshes to #8 but somehow lost my bearings on #9 and must have gone just past it before recovering. Another two minutes.
Quick to spike #10, #11 and #12. Now concerned about getting wet feet, I dropped south to avoid the marsh and approach #13 on a track. Final approach (150m or so) was walked due to an army firing exercise taking place on the clear area ahead of the control! Although the long way round and slow approach this proved 1-2 minutes quicker than Paul W and Don.
Missed #14 slightly by assuming a control would't be located on a ruined tank, but then quite quick to #15 (confusing sandy tracks) and #16. Spiked #17 having seen it earlier.
DISASTER: missed #18 completely as I lost my concentration with three runners in the area. Straight to #19. Good route to #20 and overshot #21 slightly.
Happy with route choices to #21 and #22, although bent in slightly too soon for #23 and home
Overall quite happy although I wished I'd hit #18, obviously. At least this is just a training exercise…
Not cold for January, but very wet in the previous few days. That should have been enough warning for me. Up to my knees in a marsh on the way to control #1 - I'd headed too far north. Once back on track, found the control quickly.
Sped past #2 and hit the road before re-tracing my steps - some hesitation as to whether I was east or west of the control. Spiked #3, near on #4 and spiked #5.
#6 was tougher in an indeterminate area of wooded paths. I must have got close, and then lost the plot. Recovered OK but almost certainly dropped two minutes. Route to #7 was straightforward.
Round the marshes to #8 but somehow lost my bearings on #9 and must have gone just past it before recovering. Another two minutes.
Quick to spike #10, #11 and #12. Now concerned about getting wet feet, I dropped south to avoid the marsh and approach #13 on a track. Final approach (150m or so) was walked due to an army firing exercise taking place on the clear area ahead of the control! Although the long way round and slow approach this proved 1-2 minutes quicker than Paul W and Don.
Missed #14 slightly by assuming a control would't be located on a ruined tank, but then quite quick to #15 (confusing sandy tracks) and #16. Spiked #17 having seen it earlier.
DISASTER: missed #18 completely as I lost my concentration with three runners in the area. Straight to #19. Good route to #20 and overshot #21 slightly.
Happy with route choices to #21 and #22, although bent in slightly too soon for #23 and home
Overall quite happy although I wished I'd hit #18, obviously. At least this is just a training exercise…
Sunday Jan 22, 2012 #
10 AM
Orienteering race 1:00:14 *** 9.62 km (6:16 / km)
ahr:180 max:227 spiked:11/17c shoes: Inov8 MudClaw 333
HH Northaw Great Wood
A small and very straightforward deciduous wood; runnable forest was often obscured by dead bracken or fallen trees, so moving to paths was often a sensible choice.
Really pleased with how quickly I took to the map and the area. Straight down, across and up to #1, then to catch a small crowd in #2 and #3 both in a nest of depressions. Longer leg to #4 choosing to go north of some undergrowth but realising for the first time that runnable was often obscured, so eventually dropped south to a path to #4.
Retraced my steps to the path to #5, peeling off into the woods slightly earlier than expected, but not a major issue. Path which wasn't marked to #6 - pulled off a 4'27" km - then climbing ahead of the undergrowth but making my first poor route choice by cutting across too early. The brambles only slowed me slightly and I passed #7 on my way so made a very quick return to that.
Path to #8 but ran about 5m past it as it was tucked down. Nothing to report on #9 - straight through "runnable" woodland. Dropped east to the parallel path towards #10, then following the wet ditch up to it. Carried on up this to #11, heading slightly east of the marsh at the final approach.
Quick to #12 using the field corner as a reference, then with a fellow runner on a bearing over complex paths to a fence and round to #13. Similar route choice to #14, although annoyingly I retraced my steps to check I hadn't missed it - lost say 15 seconds.
Straight over to #15 which was tucked behind a bush - didn't get it right first time - and then very fast down to spike #16, up to #17 and home.
So only one small error of judgment, one poor route choice and a good result: 8th out of 51 starters, 47 finishers. The BAOC races are paying dividends - today I felt that I could read the map on the move, and when I ran it I was seeing the terrain. This sounds a bit new age so I'll leave it at that.
Ran 9.6km for an 8.4km course: 7'09"/km for the stated distance.
A small and very straightforward deciduous wood; runnable forest was often obscured by dead bracken or fallen trees, so moving to paths was often a sensible choice.
Really pleased with how quickly I took to the map and the area. Straight down, across and up to #1, then to catch a small crowd in #2 and #3 both in a nest of depressions. Longer leg to #4 choosing to go north of some undergrowth but realising for the first time that runnable was often obscured, so eventually dropped south to a path to #4.
Retraced my steps to the path to #5, peeling off into the woods slightly earlier than expected, but not a major issue. Path which wasn't marked to #6 - pulled off a 4'27" km - then climbing ahead of the undergrowth but making my first poor route choice by cutting across too early. The brambles only slowed me slightly and I passed #7 on my way so made a very quick return to that.
Path to #8 but ran about 5m past it as it was tucked down. Nothing to report on #9 - straight through "runnable" woodland. Dropped east to the parallel path towards #10, then following the wet ditch up to it. Carried on up this to #11, heading slightly east of the marsh at the final approach.
Quick to #12 using the field corner as a reference, then with a fellow runner on a bearing over complex paths to a fence and round to #13. Similar route choice to #14, although annoyingly I retraced my steps to check I hadn't missed it - lost say 15 seconds.
Straight over to #15 which was tucked behind a bush - didn't get it right first time - and then very fast down to spike #16, up to #17 and home.
So only one small error of judgment, one poor route choice and a good result: 8th out of 51 starters, 47 finishers. The BAOC races are paying dividends - today I felt that I could read the map on the move, and when I ran it I was seeing the terrain. This sounds a bit new age so I'll leave it at that.
Ran 9.6km for an 8.4km course: 7'09"/km for the stated distance.
Wednesday Jan 18, 2012 #
11 AM
Orienteering race 1:20:59 *** 10.46 km (7:44 / km) +213m 7:02 / km
ahr:170 max:246 spiked:18/23c shoes: Inov8 MudClaw 330
BAOC Long Valley South
Just over 12 hours later and we're just over the road on Long Valley South.
A quick run to #1, catching the runner ahead of me. Like everyone else eventually crowded round #2, this was harder to find. Straight to #3 and pleased with my route choices #4, #5 (stopped a little early, but a nice straight line route) and #6.
#7 was my big error of the day. Somehow carried on due west rather than south west, misreading contours and ground cover. Probably lost four minutes. Very odd.
Back on track to #8 and then pretty straightforward through roughly familiar territory through to #14 - pleased with my route choice here. #15 was OK, but I ended up a little too far north.
Pleased with route choice again to #16 and #17 and then fell in with a crowd around #18. Moved through them only probably to lose it again on #20 - came over the hill and had to make a 50:50 call on which way to go. Got it wrong.
Recovered well to spike controls to the finish.
Stated 8.5km so time of 9'32"/km. 34th out of 119 entries.
Just over 12 hours later and we're just over the road on Long Valley South.
A quick run to #1, catching the runner ahead of me. Like everyone else eventually crowded round #2, this was harder to find. Straight to #3 and pleased with my route choices #4, #5 (stopped a little early, but a nice straight line route) and #6.
#7 was my big error of the day. Somehow carried on due west rather than south west, misreading contours and ground cover. Probably lost four minutes. Very odd.
Back on track to #8 and then pretty straightforward through roughly familiar territory through to #14 - pleased with my route choice here. #15 was OK, but I ended up a little too far north.
Pleased with route choice again to #16 and #17 and then fell in with a crowd around #18. Moved through them only probably to lose it again on #20 - came over the hill and had to make a 50:50 call on which way to go. Got it wrong.
Recovered well to spike controls to the finish.
Stated 8.5km so time of 9'32"/km. 34th out of 119 entries.
Tuesday Jan 17, 2012 #
10 AM
Weights 58:26
ahr:130 max:181
Nuffield Body Pump
First session back so deliberately lighter on the weights. No more than 10kg on squats, 5kg on biceps and triceps. Realised how much conditioning I've lost over the last month.
First session back so deliberately lighter on the weights. No more than 10kg on squats, 5kg on biceps and triceps. Realised how much conditioning I've lost over the last month.
7 PM
Orienteering race 1:11:16 *** 8.35 km (8:32 / km) +56m 8:15 / km
ahr:156 max:208 spiked:12/17c weight:73kg shoes: Inov8 MudClaw 333
Long Valley North Night Event
First night event since last year's SLOW event on Wimbledon Common: the BAOC Infantry Night Champs.
Steady start to #1, getting used to the new head torch and the distance in the dark. Disappointing to find that control #2 should be my first shocker, but it was tucked away under a sharp edge that meant you had to be on top of it to see it - I passed it about a metre away and missed it. Reassured to find an infantry lad out there too. Probably lost 3 minutes.
Straight to #3 on a bearing and steady to #4, on to the track above and then south to the control. Followed the wide tracks up to #5 but stupidly came in too early, didn't read the map properly and spent SEVEN OR EIGHT minutes struggling through gorse bushes that were clearly marked as fight, spiking my legs rotten and missing the control that was 20m away over the track in the open. IDIOT.
Fast to #6, with a little hesitation on which track I was on after the confidence sapping #35. Quick to #7, but struggled to find the control quickly in the dark. #8 and #9 were very straightforward and chose a path route to #10 but again struggled on the final approach. And the same with #11. Spot the pattern?
I'd seen lights leaving #11 which spurred me on and I nailed #12 passing a group, then spiked #13. On a high, I didn't aim off for #14, aiming straight for it off the bend and then spent probably three minutes back and forth trying to find it.
Good to #15, a couple of trivial navigation errors to #16 that cost me no more than a minute in total, then #17 and bizarrely struggled to see the finish canes from 20m away - mistook the reflectors on them for a car. Weird end to a good night out.
Stated 5.7km so 12'30"/km. 33rd out of 78 starters on Blue, but lower on the civilian ranking: 13th out of 16.
First night event since last year's SLOW event on Wimbledon Common: the BAOC Infantry Night Champs.
Steady start to #1, getting used to the new head torch and the distance in the dark. Disappointing to find that control #2 should be my first shocker, but it was tucked away under a sharp edge that meant you had to be on top of it to see it - I passed it about a metre away and missed it. Reassured to find an infantry lad out there too. Probably lost 3 minutes.
Straight to #3 on a bearing and steady to #4, on to the track above and then south to the control. Followed the wide tracks up to #5 but stupidly came in too early, didn't read the map properly and spent SEVEN OR EIGHT minutes struggling through gorse bushes that were clearly marked as fight, spiking my legs rotten and missing the control that was 20m away over the track in the open. IDIOT.
Fast to #6, with a little hesitation on which track I was on after the confidence sapping #35. Quick to #7, but struggled to find the control quickly in the dark. #8 and #9 were very straightforward and chose a path route to #10 but again struggled on the final approach. And the same with #11. Spot the pattern?
I'd seen lights leaving #11 which spurred me on and I nailed #12 passing a group, then spiked #13. On a high, I didn't aim off for #14, aiming straight for it off the bend and then spent probably three minutes back and forth trying to find it.
Good to #15, a couple of trivial navigation errors to #16 that cost me no more than a minute in total, then #17 and bizarrely struggled to see the finish canes from 20m away - mistook the reflectors on them for a car. Weird end to a good night out.
Stated 5.7km so 12'30"/km. 33rd out of 78 starters on Blue, but lower on the civilian ranking: 13th out of 16.
Monday Jan 16, 2012 #
5 PM
Road Running 1:00:31 11.58 km (5:14 / km) +12m 5:12 / km
ahr:170 max:194 weight:72.5kg shoes: New Balance MR1080BW
Kingston to Hampton Court
Reverse of recent runs on this route, in the cold and dark. Felt good.
Pace off for the first km as my Garmin hadn't located itself when I started.
Reverse of recent runs on this route, in the cold and dark. Felt good.
Pace off for the first km as my Garmin hadn't located itself when I started.
Wednesday Jan 11, 2012 #
11 AM
Orienteering race 1:19:02 *** 10.7 km (7:23 / km) +131m 6:58 / km
ahr:168 max:218 spiked:25/30c weight:73.3kg shoes: Inov8 MudClaw 333
BAOC Windmill Hill and Frith Hill
I'm M40. Crikey.
So, 13th out of 55 starters - I'm happy with that. A minute quicker and I'd have been top 10. Good area, and a good day for a run - that sums up these BAOC events to a T.
First five controls were very straightforward; #6 was in an indistinct area of vegetation that was supposed to be distinct - painful whippy saplings - and I lost probably two minutes by being about 50m south.
Quick to #10 which was cunningly hidden in a large depression; was looking into the hole when another competitor spotted it tucked away. Very fast to #12 given the distance - good route choice.
Picked up a group of fellow competitors around control #17 and between us we pushed each other on to the finish, with me clawing my way up the group.
Some fun at #25 and particularly #26 with vegetation boundaries again, then a quick run home. Too quick at the end - pointlessly sprinting head-to-head with someone only to find ourselves past the finish checkpoint!
Thoroughly enjoyable.
I'm M40. Crikey.
So, 13th out of 55 starters - I'm happy with that. A minute quicker and I'd have been top 10. Good area, and a good day for a run - that sums up these BAOC events to a T.
First five controls were very straightforward; #6 was in an indistinct area of vegetation that was supposed to be distinct - painful whippy saplings - and I lost probably two minutes by being about 50m south.
Quick to #10 which was cunningly hidden in a large depression; was looking into the hole when another competitor spotted it tucked away. Very fast to #12 given the distance - good route choice.
Picked up a group of fellow competitors around control #17 and between us we pushed each other on to the finish, with me clawing my way up the group.
Some fun at #25 and particularly #26 with vegetation boundaries again, then a quick run home. Too quick at the end - pointlessly sprinting head-to-head with someone only to find ourselves past the finish checkpoint!
Thoroughly enjoyable.
Tuesday Jan 10, 2012 #
6 PM
Orienteering race 58:45 *** 11.13 km (5:17 / km) +30m 5:12 / km
ahr:180 max:237 spiked:31/49c shoes: New Balance MR1080BW
SLOW: Marylebone Street-O
First Street-O run for a long time. Felt I caught the controls OK, but should probably have tried a bit harder to get some of the low pointers. Good run for me.
21st out of 94. These events are getting popular!
First Street-O run for a long time. Felt I caught the controls OK, but should probably have tried a bit harder to get some of the low pointers. Good run for me.
21st out of 94. These events are getting popular!
Saturday Jan 7, 2012 #
10 AM
Off Road Running 2:05:10 23.3 km (5:22 / km) +240m 5:07 / km
ahr:170 max:238 weight:74.1kg shoes: New Balance MR1080BW
Ashstead, Esher and Claygate Commons
Long run which perhaps wasn't too wise not having run for almost a month but great to get out into the sunshine. Ran with my friend Simon who's training for the 2013 Marathon des Sables. We may do a mountain marathon together later in the year if his training schedule allows it.
Disappointingly put on 4lb over the festive period. This run might go some way towards reversing that.
Long run which perhaps wasn't too wise not having run for almost a month but great to get out into the sunshine. Ran with my friend Simon who's training for the 2013 Marathon des Sables. We may do a mountain marathon together later in the year if his training schedule allows it.
Disappointingly put on 4lb over the festive period. This run might go some way towards reversing that.
Wednesday Jan 4, 2012 #
3 PM
Road Cycling 1:12:30 25.86 km (21.4 kph) +658m
ahr:160 max:191
Old La Honda Road: both sides
Tuesday Jan 3, 2012 #
3 PM
Road Cycling 36:29 14.07 km (23.1 kph) +307m
ahr:158 max:183
Old La Honda Road: south side
Monday Jan 2, 2012 #
4 PM
Road Cycling 47:23 15.75 km (19.9 kph) +469m
ahr:157 max:206
Old La Honda Road: north side