Training Log Archive: simonwIn the 31 days ending Oct 31, 2012:
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| Mo | 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 | |||||||||||||||||||||
Monday Oct 29, 2012 #
Running race 3:29:07 [4] 42.7 km (4:54 / km) +141m 4:49 / km
slept:9.0 weight:74kg shoes: Inov8 F-lite 195 Bu/Rd
Got talked into doing this with a friend and due to me not training at all for it was just going to stick with him for his target 3:30 - 3:45. All that failed when his horse back home caught colic and he had to fly back leaving me running it on my own.
New plan was to stick with the 3:30 pacers and see how I felt. Turns out that the 5 min/km's were quite effortless and I ran it well within myself.
Actually quite enjoyed it but wouldn't want to be doing more than 1 a year.
Quite an easy flattish course.
Note to self on nutrition.
Muesli and ham/cheese sandwich for breakfast 2hours before + 200mg caffeine tablet. Drank 400ml water with elete plus high 5 gel and banana before start.
Think I had 7 gels during the race (4 high 5+ (caffeine) and 3 isogel (don't need water), first at about 50 minutes then at decreasing intervals for the rest. another 200ml caffeine tab at 17miles. No loss of energy or blowing up.
Now I'm convinced that fat adaptation works. Barry was right!
to 10k - 00:49:48
10K to 1/2 - 00:54:49 01:43:59
1/2 to 20m - 00:55:01
time 03:29:05
Thursday Oct 25, 2012 #
Running 33:51 [3] 6.44 km (5:15 / km) +27m 5:09 / km
shoes: Inov8 F-lite 195 Bu/Rd
Feeling stiff after Tuesday. Unused muscles most likely
Tuesday Oct 23, 2012 #
Circuit training 40:00 [1]
shoes: Barefoot
Running intervals 16:59 [5] 2.33 km (7:18 / km)
shoes: Inov8 F-lite 195 Bu/Rd
Running intervals 2:51 [5] 0.39 km (7:22 / km)
shoes: Inov8 F-lite 195 Bu/Rd
Monday Oct 22, 2012 #
Running 25:31 [2] 4.92 km (5:11 / km) +32m 5:01 / km
shoes: Inov8 F-lite 195 Bu/Rd
Sunday Oct 21, 2012 #
Orienteering 25:26 [1] 1.47 km (17:20 / km) +18m 16:20 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Saturday Oct 20, 2012 #
Road bike 2:25:38 [3] 60.06 km (24.7 kph) +467m
slept:9.0
plotted route on movescount, sent it to the ambit and followed the worm, kept me off the main roads and from getting annoyed because of it. Terrible hunger bonk after an hour and only 3 werthers originals on me
Thursday Oct 18, 2012 #
Running 1:18:15 [4] 16.78 km (4:40 / km) +169m 4:26 / km
slept:10.0 shoes: Inov8 F-lite 195 Bu/Rd
need more of these up tempo (for me) runs.
Getting closer to 4min/k's on some of it.
Felt good despite being too full and not all that peppy.
Wednesday Oct 17, 2012 #
Note
slept:7.0
Just slept until it went away and had to drive to Hackney for work
Tuesday Oct 16, 2012 #
Running 8:57 [2] 1.46 km (6:09 / km) +11m 5:56 / km
slept:5.0 shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 45:00 [3]
shoes: Barefoot
Running 8:21 [2] 1.31 km (6:23 / km) +6m 6:15 / km
Monday Oct 15, 2012 #
Running 33:28 [4] 6.44 km (5:12 / km) +28m 5:05 / km
shoes: Inov8 F-lite 195 Bu/Rd
Sunday Oct 14, 2012 #
Orienteering race 1:17:07 [4] 10.99 km (7:01 / km) +290m 6:12 / km
slept:8.0 shoes: Inov8 X-Talon 212 5
Normal service resumes....
#3 (WTF - concentrate!!), #6 (went straight past but missed it) and #8 (same again) were the trouble spots but none were found with any particular ease.
Running 59:51 [2] 10.28 km (5:49 / km) +102m 5:33 / km
shoes: Inov8 X-Talon 212 5
Saturday Oct 13, 2012 #
Running 43:40 [4] 9.84 km (4:26 / km) +16m 4:24 / km
shoes: Inov8 F-lite 195 Bu/Rd
Trying to up the pace a bit but finding it difficult. Mud probably doesn't help.
Thursday Oct 11, 2012 #
Orienteering race 46:20 [5] 9.36 km (4:57 / km) +95m 4:43 / km
shoes: Inov8 F-lite 195 Bu/Rd
Messed up by Walton School, should have cut through and got the one by the goal posts on my way back, way off optimum route on that section.
Good going into Wildwood but couldn't find the steps by the park where the control was.
A race against the clock for the last few which I lost by about 1.5 minutes.
Good fun but the home advantage let me dissengage brain for about half of it.
Tuesday Oct 9, 2012 #
Running 38:40 [2] 5.02 km (7:42 / km) +139m 6:46 / km
shoes: Inov8 F-lite 195 Bu/Rd
The boy has a cold hence the slow pace.
Quads are still sore but almost there now.
Monday Oct 8, 2012 #
Turbo trainer 40:00 [3]
Still feel stiff
Sunday Oct 7, 2012 #
Turbo trainer 15:00 [2]
Quite bad DOMS after the LMH.
Saturday Oct 6, 2012 #
Running 11:50:45 [4] 76.7 km (9:16 / km) +2686m 7:53 / km
shoes: Inov8 Trailroc 255 1 Bk/Rd
Satisfying to get sub 12 hours. A PB by over 10 minutes
Could have been a lot quicker maybe 30-45 minutes but grouping scuppered any chance of that, one chap was really struggling with his stomach.
GPS is a bit out as I accidentally paused it at the bottom of Black Rhadley and didn't start again for 30 minutes apart from that I reckon theres a good 17 hours battery in the suunto.
Perfect weather this year but I think this event has tipped over the edge to be mostly runners racing with very few hikers, UTMB points probably the reason.
Didn't feel as though I pushed it much but felt stronger as it went on.
Wednesday Oct 3, 2012 #
Running 56:51 [3] 10.1 km (5:38 / km) +194m 5:08 / km
slept:8.0 shoes: Inov8 Trailroc 255 1 Bk/Rd
Some stopping to play with watch and some pacey bits.
I now know what 4min/kms feel like
Tuesday Oct 2, 2012 #
Turbo trainer 25:00 [4]
5 min warm up
1,2,3,2,1 min hard efforts in high gear w/ 1 min recover
5 min cool down