Training Log Archive: simonwIn the 30 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
Running 33:40 [2] 5.26 km (6:24 / km) +62m 6:03 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Sore throat and sore head
Tuesday Nov 27, 2012 #
Circuit training 40:00 [3]
shoes: Inov8 F-lite 195 Bu/Rd
Running 17:41 [4] 3.87 km (4:34 / km) +27m 4:25 / km
shoes: Inov8 F-lite 195 Bu/Rd
Sunday Nov 25, 2012 #
Running 31:16 [2] 5.0 km (6:15 / km) +136m 5:30 / km
shoes: Inov8 X-Talon 212 5
Orienteering (I suck at orienteering) 1:23:19 [4] ** 11.7 km (7:07 / km) +267m 6:24 / km
shoes: Inov8 X-Talon 212 5
Despite the still poor result overall I had some good enjoyable legs on this course. Took my time from the outset and thought about routes into tricky bits. Used vegetation boundaries as features which I never understood before until I had a look the other night.
Purposely took a funny route to #10 to test keeping off main paths. probably slower. Much better flow between #10 - #11 - #12 with minimal stopping and thinking about exit routes.
Had to hunt for #15 but not too much time lost.
All come unstuck at #20 - #21 ended up heading for 12 (it's got a 1 and a 2 in the number!) then took a daft route back .
Missed #25 and went to another control from another course which was clearly not where i wanted to be, stupid mistake.
Granted, This was a very easy course but enjoyable non the less. Felt very lethargic and slow throughout which probably help slow me down.
Surprised at how slow everyone else was except for Schorah who was 10 minutes clear winner
Results
Routegadget
Splitbrowser
Road bike 24:09 [3] 10.06 km (25.0 kph) +84m
Saturday Nov 24, 2012 #
Turbo trainer 40:00 [3]
Easy spin on the turbo with 5 X1 minute efforts
Friday Nov 23, 2012 #
Running 27:26 [2] 3.88 km (7:05 / km) +34m 6:47 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Thursday Nov 22, 2012 #
Turbo trainer 45:00 [3]
20 minutes on turbo with a few 1 minute efforts
50 prisoner squats
25 minutes on turbo just spinning
Feeling weak just lately. Over a year now since I've done any weights in the gym. Missing the benefits of squat and deadlift. May have to convert the garage.
Wednesday Nov 21, 2012 #
Running 57:29 [3] 10.89 km (5:17 / km) +140m 4:58 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Tuesday Nov 20, 2012 #
Running 3:38 [3] 0.76 km (4:46 / km)
shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 30:42 [4]
shoes: Barefoot
Sunday Nov 18, 2012 #
Turbo trainer 40:00 [3]
Berkswich 2nd at British schools orienteering and 1st Y5 girls. Beat Oakridge. Thats all that counts. Woo hoo!! Miracle considering
Friday Nov 16, 2012 #
Running 50:00 [3] 8.65 km (5:47 / km) +76m 5:32 / km
shoes: Inov8 F-lite 195 Bu/Rd
Fell off the kerb in Brocton twisted ankle and blood everywhere from banged knee which I didn't notice until I got home. No moonlight at all, should have worn head torch. Probably crocked now, see in the morning.
Thursday Nov 15, 2012 #
Running 28:46 [1] 4.33 km (6:39 / km) +36m 6:23 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Running warm up/down 6:15 [2] 1.3 km (4:48 / km)
shoes: Inov8 F-lite 195 Bu/Rd
Orienteering race (I suck at orienteering!) 52:01 [4] 9.11 km (5:43 / km) +47m 5:34 / km
shoes: Inov8 F-lite 195 Bu/Rd
Wednesday Nov 14, 2012 #
Running 1:01:12 [3] 11.05 km (5:32 / km) +142m 5:12 / km
shoes: Inov8 F-lite 195 Bu/Rd
Tuesday Nov 13, 2012 #
Running intervals 26:42 [5] 3.16 km (8:26 / km)
shoes: Inov8 F-lite 195 Bu/Rd
cool down then 2 of the same again
All out of ventolin so struggled for most of these. Good though
Running warm up/down 5:03 [2] 0.96 km (5:15 / km) +3m 5:10 / km
shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 20:45 [4]
shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 11:12 [4]
shoes: Inov8 F-lite 195 Bu/Rd
Monday Nov 12, 2012 #
Note
Over 150 miles of orienteering this year and still bloody useless.
Running 33:24 [3] 6.59 km (5:04 / km) +45m 4:54 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Running warm up/down 8:20 [1] 1.17 km (7:09 / km) +7m 6:56 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Sunday Nov 11, 2012 #
Mountain Bike (Singlespeed) 1:27:03 [2] 10.65 km (7.3 kph) +167m
Saturday Nov 10, 2012 #
Running 4:36:00 [5] 41.62 km (6:38 / km) +617m 6:10 / km
shoes: Inov8 F-lite 195 Bu/Rd
Crackin' LDWA event. I won't class it as a race as I was treating it as a speed session. Reason being Roger and Tim asked me to 'jog' around with them, now, Roger's Jog is is a bit rapid hence me blowing up at around 20 miles down the pan flat Lathkill Dale. Legs went very stiff and cramp like. Lack of electrolyte for sure.
Superb event all for a tenner with all the food you can eat before, during and after.
Roger and Tim got around in 4:08. I was 4:36. (10 minute detour included).
Pace was just too much early on given the terrain, but this is what I need.
Note to self if I do it again.
Use shoes with studs, fell on my arse which didn't help with the stiffness.
Drink a bit more with electrolyte. Just drink more.
Wednesday Nov 7, 2012 #
Running 45:10 [3] 8.74 km (5:10 / km) +75m 4:57 / km
shoes: Inov8 F-lite 195 Bu/Rd
Tuesday Nov 6, 2012 #
Running 2:53 [3] 0.57 km (5:01 / km)
shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 12:16 [4]
shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 17:46 [4]
shoes: Inov8 F-lite 195 Bu/Rd
Sunday Nov 4, 2012 #
Running 8:27 [2] 1.59 km (5:18 / km) +8m 5:11 / km
shoes: Inov8 F-lite 195 Bu/Rd
The wheels have fallen off since Dublin
Thursday Nov 1, 2012 #
Running 34:46 [2] 5.66 km (6:09 / km) +61m 5:50 / km
shoes: Inov8 F-lite 195 Bu/Rd