Training Log Archive: AngusLIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
2 PM
Road Running 49:05 10.02 km (4:54 / km) +52m 4:47 / km
ahr:159 max:196 shoes: New Balance MR1080BW v2.1
Shadwell Basin loop
Good to have found a 10km training run to do from the office, along the Thames and the Wapping canals. A bit busy round the Tower, but you have to expect that - fine otherwise. Just wish the Garmin would pick up a bit quicker on Faringdon Road.
Good to have found a 10km training run to do from the office, along the Thames and the Wapping canals. A bit busy round the Tower, but you have to expect that - fine otherwise. Just wish the Garmin would pick up a bit quicker on Faringdon Road.
Tuesday May 29, 2012 #
7 PM
Orienteering race 26:37 *** 5.17 km (5:09 / km) +13m 5:05 / km
ahr:177 max:189 spiked:22/26c shoes: New Balance MR1080BW v2.1
SLOW Imperial College
The third excellent and different race in the 2012 Park Race series - this time an urban event round the Royal Albert Hall and Imperial College.
Pleased with my result, in that I came in ahead a number of people that I would normally expect to lose out to, so 9th in (what I consider to be) a strong field.
Very tight on the run-in against Ollie and Scott. Ollie was gaining ground on me towards the end, having recovered time at the bus stop (control in the wrong place) and getting the approach right to #21 on the walkway. I entered the park 4s ahead of him, but we chose different routes to #23 and he drew level at #24 with three controls to go. Same time to #25 and he gained 1s over me to #26 before I pulled back 4s on the final 60m run in. It would have made excellent TV… I had the advantage of running head-to-head against Ruth for that last leg which gave me the incentive to push hard. It shows you should never stop pushing!
Race pace was 7:36/km, over-run 47% - both not surprising that it's higher given the restrictions imposed by buildings.
The third excellent and different race in the 2012 Park Race series - this time an urban event round the Royal Albert Hall and Imperial College.
Pleased with my result, in that I came in ahead a number of people that I would normally expect to lose out to, so 9th in (what I consider to be) a strong field.
Very tight on the run-in against Ollie and Scott. Ollie was gaining ground on me towards the end, having recovered time at the bus stop (control in the wrong place) and getting the approach right to #21 on the walkway. I entered the park 4s ahead of him, but we chose different routes to #23 and he drew level at #24 with three controls to go. Same time to #25 and he gained 1s over me to #26 before I pulled back 4s on the final 60m run in. It would have made excellent TV… I had the advantage of running head-to-head against Ruth for that last leg which gave me the incentive to push hard. It shows you should never stop pushing!
Race pace was 7:36/km, over-run 47% - both not surprising that it's higher given the restrictions imposed by buildings.
Sunday May 27, 2012 #
1 PM
Road Cycling 1:13:29 36.74 km (30.0 kph) +226m
ahr:165 max:215 shoes: Specialized Tarmac Elite 2009
Richmond Park opposing loops
Hot, and a bit tired.
Hot, and a bit tired.
Saturday May 26, 2012 #
7 AM
Road Cycling 48:57 26.01 km (31.9 kph) +144m
ahr:171 max:225 shoes: Specialized Tarmac Elite 2009
Thursday May 24, 2012 #
7 PM
Orienteering race 25:36 *** 4.95 km (5:10 / km) +65m 4:51 / km
ahr:178 max:209 spiked:25/30c shoes: New Balance MR1080BW v2.1
LOK Primrose Hill
A great event from LOK this evening - really good, detailed ISSOM map of Primrose Hill, showing every tree as promised. An amazing effort by David Rosen - worth mentioning by name!
Slightly disappointed with my performance, more for missing a couple of very small control features which cost me a lot of time, particularly as two of them fell consecutively and I forgot that they might be the same. Those two cost me over 90 seconds - my race pace was about twice what it was for the rest of the race.
OK running, although it was very warm and as PaulC pointed out, I need to do some hill work. So true.
Race pace was 5:42, markedly slower than last week at Danson Park, and over-run was exactly 10% - very low. 22nd out 85 finishers - would hope to do better.
Very surprised and disappointed to see Paul C's disqualification for a mispunch at a control, particularly with such a quick time.
A great event from LOK this evening - really good, detailed ISSOM map of Primrose Hill, showing every tree as promised. An amazing effort by David Rosen - worth mentioning by name!
Slightly disappointed with my performance, more for missing a couple of very small control features which cost me a lot of time, particularly as two of them fell consecutively and I forgot that they might be the same. Those two cost me over 90 seconds - my race pace was about twice what it was for the rest of the race.
OK running, although it was very warm and as PaulC pointed out, I need to do some hill work. So true.
Race pace was 5:42, markedly slower than last week at Danson Park, and over-run was exactly 10% - very low. 22nd out 85 finishers - would hope to do better.
Very surprised and disappointed to see Paul C's disqualification for a mispunch at a control, particularly with such a quick time.
Tuesday May 22, 2012 #
Note
(rest day)
Good grief I'm hungry today. Legs are surprisingly flexible.
Monday May 21, 2012 #
7 AM
Road Running 41:19 8.64 km (4:47 / km) +61m 4:37 / km
ahr:166 max:190 shoes: New Balance MR1080BW v2.1
Clapham Junction to work
Slightly slower than last week despite not having the laptop.
Slightly slower than last week despite not having the laptop.
5 PM
Road Running 1:33:31 16.37 km (5:43 / km) +86m 5:34 / km
ahr:154 max:184 shoes: New Balance MR1080BW v2.1
Work to Wimbledon
Pace down a long way because of:
Pace down a long way because of:
- a diversion into a packed Waterloo full of delays;
- a Thames path swamped by lawyers walking abreast the "wrong way";
- stopping to check the route; and
- being tired from the run in this morning.
Saturday May 19, 2012 #
4 PM
Road Cycling 1:14:48 36.78 km (29.5 kph) +218m
ahr:163 max:181 shoes: Specialized Tarmac Elite 2009
Richmond Park opposing laps
A fastest time, but only by a minute. I should expect better with the aero bars, but two reasons:
A fastest time, but only by a minute. I should expect better with the aero bars, but two reasons:
- I forgot to switch my Garmin to auto-pause for cycling; and
- I'm suffering from a late night last night.
Wednesday May 16, 2012 #
7 PM
Orienteering race 28:23 6.6 km (4:18 / km) +42m 4:10 / km
ahr:179 max:228 shoes: New Balance MR1080BW v2.1
DFOK Danson Park
A largely straightforward course on a park in SE London. Pleased with my overall result (6th) but I can feel that I've put on a few kg in the last few weeks. That will have to come off!
Only concerns were on #1, where I went too far north by about 30m, and there was a route choice to #9 - I went south (possibly slightly longer) to see the approach to #10. Other than that, very straightforward.
Overall race pace was a fast 5:01/km and I ran 14% over - among the lowest I expect to over run.
A largely straightforward course on a park in SE London. Pleased with my overall result (6th) but I can feel that I've put on a few kg in the last few weeks. That will have to come off!
Only concerns were on #1, where I went too far north by about 30m, and there was a route choice to #9 - I went south (possibly slightly longer) to see the approach to #10. Other than that, very straightforward.
Overall race pace was a fast 5:01/km and I ran 14% over - among the lowest I expect to over run.
Monday May 14, 2012 #
7 AM
Road Running 41:00 8.59 km (4:47 / km) +52m 4:38 / km
ahr:189 max:239 shoes: New Balance MR1080BW v2.1
Clapham Junction to work
First of what should become a regular series. Ran in with suit, shoes and laptop on my back. Would be nice to ditch the laptop…
First of what should become a regular series. Ran in with suit, shoes and laptop on my back. Would be nice to ditch the laptop…
Saturday May 12, 2012 #
1 PM
Road Cycling 2:24:33 69.4 km (28.8 kph) +538m
ahr:160 max:231 weight:73.8kg shoes: Specialized Tarmac Elite 2009
Richmond Park five laps
I really needed to get out: two weeks in to work, the weight creeping back on (it's the drink that does it…). So out for my longest ride round Richmond Park yet - a sprint under 70km. Quite windy at times and quite busy with cars. I kept my average for the ride at 29kph until right at the end.
The guys that form their own mini pelotons absolutely fly round. I joined one for a couple of km - superb!
I felt tired towards the end, which isn't entirely surprising, but I feel very good now. Pleased with that.
I really needed to get out: two weeks in to work, the weight creeping back on (it's the drink that does it…). So out for my longest ride round Richmond Park yet - a sprint under 70km. Quite windy at times and quite busy with cars. I kept my average for the ride at 29kph until right at the end.
The guys that form their own mini pelotons absolutely fly round. I joined one for a couple of km - superb!
I felt tired towards the end, which isn't entirely surprising, but I feel very good now. Pleased with that.
Tuesday May 8, 2012 #
7 PM
Orienteering race 59:36 12.51 km (4:46 / km) +65m 4:39 / km
ahr:177 max:215 shoes: New Balance MR1080BW v2.1
SLOW Southfields Street-O
In two parts, a satisfying and disappointing end to the Street-O series. I ran farther than I've run in an hour at any of these events so far, but my overall route choice was so poor that I ended up scoring 100 points less than Paul Nixon despite running the same distance.
In retrospect, not bad given that I'd done the sprint triathlon the day before…
In two parts, a satisfying and disappointing end to the Street-O series. I ran farther than I've run in an hour at any of these events so far, but my overall route choice was so poor that I ended up scoring 100 points less than Paul Nixon despite running the same distance.
In retrospect, not bad given that I'd done the sprint triathlon the day before…
Monday May 7, 2012 #
7 AM
Triathlon race 1:09:14 27.35 km (2:32 / km) +16m 2:31 / km
shoes: Brooks Racer ST4
Thames Turbo Sprint Triathlon 2012.2
A really satisfying race! After a couple of weeks laid off training with a cold, back to the second Thames Turbo event of 2012. Weather forecast was cold (4°C!) and possibly wet in the few days beforehand, but it was actually milder and even sunny in the early morning race window.
I was faster in every section of the race. I expected it in transition and the cycle; the other two were added bonuses.
Swim: 9:04 (-0:27). The first bunch had timed themselves better, and I was only overtaken once and took two people myself over the 12 lengths. Found myself doing more breast stroke than I'd have liked. Downside is facing forwards, and twice catching the bow wave of the guy ahead of me full in the face at the turns.
T1: 0:57 (-1:31). Real improvement here, ditching both socks and the windproof, and avoiding having to struggle with a t-shirt as I'd got a tri suit. Slightly better layout too, with glasses in my helmet. I hadn't practiced mounting the bike with shoes off enough, so that's something for June.
Cycle: 38:43 (-3:24). Aero bars - no question about the advantage of better aerodynamics and easier breathing. Almost lost one of the bars halfway round - it had somehow come loose - so spent the last 10km actively holding it in place to prevent it slipping out. Might be able to gain even more if I don't have to worry about it. Overtaken by one; lost count of the people I took.
T2: 0:52 (-0:50). Again, improvements with no windproof to remove and elastic laces in my trainers. It felt like I was hardly in transition at all.
Run: 20:57 (-0:02). Trivial improvement here, with my first time in new lightweight shoes. I felt more tired after the cycle exertions, but still managed a reasonable time. Good to have people ahead of me to target; taken by one again, probably took about 10.
Overall: 1:10:34 (-6:13). Massive improvement to my PB, which is great. 1:10 has to be the next target. It's going to get harder from here, of course! 72nd overall (173) and 10th in my age group (26th).
A really satisfying race! After a couple of weeks laid off training with a cold, back to the second Thames Turbo event of 2012. Weather forecast was cold (4°C!) and possibly wet in the few days beforehand, but it was actually milder and even sunny in the early morning race window.
I was faster in every section of the race. I expected it in transition and the cycle; the other two were added bonuses.
Swim: 9:04 (-0:27). The first bunch had timed themselves better, and I was only overtaken once and took two people myself over the 12 lengths. Found myself doing more breast stroke than I'd have liked. Downside is facing forwards, and twice catching the bow wave of the guy ahead of me full in the face at the turns.
T1: 0:57 (-1:31). Real improvement here, ditching both socks and the windproof, and avoiding having to struggle with a t-shirt as I'd got a tri suit. Slightly better layout too, with glasses in my helmet. I hadn't practiced mounting the bike with shoes off enough, so that's something for June.
Cycle: 38:43 (-3:24). Aero bars - no question about the advantage of better aerodynamics and easier breathing. Almost lost one of the bars halfway round - it had somehow come loose - so spent the last 10km actively holding it in place to prevent it slipping out. Might be able to gain even more if I don't have to worry about it. Overtaken by one; lost count of the people I took.
T2: 0:52 (-0:50). Again, improvements with no windproof to remove and elastic laces in my trainers. It felt like I was hardly in transition at all.
Run: 20:57 (-0:02). Trivial improvement here, with my first time in new lightweight shoes. I felt more tired after the cycle exertions, but still managed a reasonable time. Good to have people ahead of me to target; taken by one again, probably took about 10.
Overall: 1:10:34 (-6:13). Massive improvement to my PB, which is great. 1:10 has to be the next target. It's going to get harder from here, of course! 72nd overall (173) and 10th in my age group (26th).