Training Log Archive: simonwIn the 31 days ending Jan 31, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | Th | Fr | |||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2014 #
Road bike (commute) 7:14 [3] 2.14 mi (17.8 mph) +8m
shoes: Trek 1000 road bike
Road bike (commute) 8:35 [3] 1.77 mi (12.4 mph) +38m
shoes: Trek 1000 road bike
Running 39:19 5.35 mi (7:21 / mi) +79m 7:02 / mi
ahr:151 max:162 shoes: Inov8 Trailroc 255 2 Bk/Rd
Thursday Jan 30, 2014 #
Running 18:27 [3] 2.3 mi (8:01 / mi)
shoes: Inov8 Trailroc 255 2 Bk/Rd
Orienteering race 45:30 5.9 mi (7:43 / mi) +86m 7:23 / mi
ahr:164 max:177 shoes: Inov8 Trailroc 255 2 Bk/Rd
45 minutes was the duration of choice this week. I had every intention of going for the full house. Started on the Walton east side. Knew a shortcut across the field from #158 - #157. Lost time at #156 ran straight past it thinking it would be at the end of the lane. Just switched off.
Biggest mess up was #153. Tried to find a way out between 2 fences which kept getting closer together the further I got into it. Eventually made my way out and gambled that the gate was open. It was. Rest of the east side was just a sprint.
Crossed the Cannock Road onto Wildwood. Unfair advantage for me here. #165 was accessed by a back alley that wasn't at all marked on the map. Decision time at #171. Do I waste time going across the park for #168 or carry on around the loop of the estate. The grass was too wet to make the one control worthwhile. I'd wasted too much time around the school already. Leave the crazy golf control and get all the others. I figured I may just do it. If I hadn't have missed the cut through to the south of Wildwood I'd have been back with seconds to spare. Instead I was 31 seconds late for a 6 point penalty.
Without the 2 mistakes and a little more speed(less fumbling) I'd have nailed this one.
Wednesday Jan 29, 2014 #
Running 14:55 [3] 1.9 mi (7:51 / mi) +6m 7:46 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Tuesday Jan 28, 2014 #
Circuit training 18:14
ahr:118 max:161 shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 17:58
ahr:108 max:157 shoes: Inov8 F-lite 195 Bu/Rd
Monday Jan 27, 2014 #
Running 15:23 [3] 1.98 mi (7:46 / mi) +3m 7:44 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Running 49:17 [3] 5.7 mi (8:39 / mi) +59m 8:23 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Did the very muddy towpath interval session.
7X3 w/1min rec. Slow going with pack. bailed at Acton bridge and came back via road.
Sunday Jan 26, 2014 #
Running 20:00 [3] 2.34 mi (8:33 / mi) +63m 7:53 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Mary wanted to go for a run so wasn't going to say no. Henry piped up and came as well in case he missed something. Quite enjoyable just messing about around Oldacre.
Saturday Jan 25, 2014 #
Running 16:37 [4] 2.35 mi (7:04 / mi) +34m 6:46 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Friday Jan 24, 2014 #
Road bike (commute) 7:01 [3] 2.06 mi (17.6 mph) +4m
shoes: Trek 1000 road bike
Road bike (commute) 8:02 [3] 1.45 mi (10.8 mph) +28m
shoes: Trek 1000 road bike
Running 38:54 [2] 3.81 mi (10:13 / mi) +35m 9:56 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Thursday Jan 23, 2014 #
Road bike (commute) 7:57 [3] 2.13 mi (16.1 mph) +5m
shoes: Trek 1000 road bike
Road bike (commute) 7:46 [3] 2.13 mi (16.5 mph) +6m
shoes: Trek 1000 road bike
Road bike (commute) 3:00 [3] 0.85 mi (17.0 mph) +10m
shoes: Trek 1000 road bike
Road bike (commute) 7:33 [3] 2.08 mi (16.5 mph) +33m
shoes: Trek 1000 road bike
Road bike (commute) 3:20 [3] 0.78 mi (14.0 mph) +5m
shoes: Trek 1000 road bike
Road bike (commute) 7:36 [3] 1.53 mi (12.1 mph) +27m
shoes: Trek 1000 road bike
Orienteering 49:59 6.65 mi (7:31 / mi) +106m 7:10 / mi
ahr:163 max:176 shoes: Inov8 Trailroc 255 2 Bk/Rd
Felt relaxed and concentrated on going for a smooth flowing run for a change. Started that way. A route planned on the way to #50 incorporated all SE controls first then work my way around clockwise. I'd adjusted that before reaching #50 and went for the northern ones first as they were in the same network. From #44 jumped over the earth wall and looped the ind estate. Decided early on to miss #55, along way for 10 points. No mistakes around SE controls. From #35 decided against #34 and went for the obvious #33 then #39 but missed the path to #39.
From #43 thought I had enough time for #58 and#53 instead of the #52 on the way back. Didn't realise I'd already visited them.
26 controls from 29 was OK for this. Without the mess up 28 was possible. My planned route would have only got 27 though. Good area.
Also 50 minutes timed to perfection!
Wednesday Jan 22, 2014 #
Note
(rest day)
Had every intention of giving it a go but after 30 minutes of watching stretching and warming up decided my time would be better spent not running in a circle. I know it would be the best thing to increase speed but you've got to draw the line somewhere.
Tuesday Jan 21, 2014 #
Circuit training 30:00 [2]
shoes: Inov8 F-lite 195 Bu/Rd
Tried a bit of that stretching business after. Not for me. Woke up in the night with calf in a knot, bloody agony.
Running 13:19 [3] 1.62 mi (8:14 / mi) +21m 7:55 / mi
shoes: Inov8 F-lite 195 Bu/Rd
Monday Jan 20, 2014 #
Road bike (commute) 8:16 [3] 1.99 mi (14.4 mph) +5m
shoes: Trek 1000 road bike
Road bike (commute) 5:46 [3] 1.47 mi (15.3 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 5:03 [3] 0.45 mi (5.3 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 7:52 [3] 1.83 mi (14.0 mph) +30m
shoes: Trek 1000 road bike
Sunday Jan 19, 2014 #
Orienteering race 1:06:54 6.62 mi (10:06 / mi) +168m 9:22 / mi
ahr:158 max:176 shoes: Inov8 X-talon 212 7 Or/Bk/Bu
Can't remember a thing about that run apart from not being able to run in a straight line.
Superb planning sticking controls bang in the middle of the MTB pump track. Not a bad area though. seen worse. Morons on download.
Don't need quickroute to see the mess ups here. All compass stuff mainly.
S-1 aimed about 45deg off. 1-2 Started straight then took a tangent half way to it. 2-3 was way off again but was heading for gate anyway.
16-17 took bearing from car park. was on target for a bit then veered off again. 17, 18, 19, 20, 21 just followed AndyY. wasn't even going to attempt that mess. Thought the grey lines were contours not MTB tracks.
Easy to the finish.
Might just not bother with a compass next time.
Weak field by all accounts, surely. http://www.harlequins.org.uk/results/20140119_sand...
I do believe we kicked ODs arse so good result for Chasers
Friday Jan 17, 2014 #
Road bike (commute) 7:20 [3] 2.06 mi (16.9 mph) +9m
shoes: Trek 1000 road bike
Road bike (commute) 8:27 [3] 2.03 mi (14.4 mph) +42m
shoes: Trek 1000 road bike
Thursday Jan 16, 2014 #
Road bike (commute) 7:10 [3] 1.81 mi (15.2 mph) +4m
shoes: Trek 1000 road bike
Road bike (commute) 3:17 [3] 0.77 mi (14.1 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 2:26 [3] 0.71 mi (17.5 mph) +3m
shoes: Trek 1000 road bike
Running 47:51 4.43 mi (10:48 / mi) +87m 10:11 / mi
ahr:132 max:176 shoes: Inov8 Trailroc 255 2 Bk/Rd
Running 33:13 4.08 mi (8:08 / mi) +66m 7:45 / mi
ahr:149 max:163 shoes: Inov8 Trailroc 255 2 Bk/Rd
Road bike (commute) 9:05 [3] 2.51 mi (16.6 mph) +31m
shoes: Trek 1000 road bike
Road bike (commute) 2:45 [3] 0.71 mi (15.5 mph) +3m
shoes: Trek 1000 road bike
Wednesday Jan 15, 2014 #
Road bike (commute) 7:35 [3] 2.44 mi (19.3 mph) +6m
shoes: Trek 1000 road bike
Road bike (commute) 5:40 [3] 1.47 mi (15.6 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 5:54 [3] 1.51 mi (15.4 mph) +7m
shoes: Trek 1000 road bike
Road bike (commute) 9:49 [3] 2.01 mi (12.3 mph) +36m
shoes: Trek 1000 road bike
Tuesday Jan 14, 2014 #
Circuit training 15:20
ahr:112 max:157 shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 15:25
ahr:110 max:152 shoes: Inov8 F-lite 195 Bu/Rd
Monday Jan 13, 2014 #
Road bike (commute) 7:17 [3] 2.13 mi (17.5 mph) +5m
shoes: Trek 1000 road bike
Road bike (commute) 6:23 [3] 1.45 mi (13.6 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 5:21 [3] 1.47 mi (16.5 mph) +10m
shoes: Trek 1000 road bike
Road bike (commute) 8:46 [3] 2.03 mi (13.9 mph) +41m
shoes: Trek 1000 road bike
Sunday Jan 12, 2014 #
Running 2:00:58 16.65 mi (7:16 / mi) +547m 6:36 / mi
ahr:161 max:176 shoes: Inov8 X-talon 212 7 Or/Bk/Bu
Results. http://www.walton-chasers.co.uk/results/2014/trigp...
Trained a bit harder and smarter for this year and in the week leading up was expecting a cold to develop after early signs of the sniffles. Nipped in the bud by some proper sleep and no stupid early starts.
Started a little too fast out of the gate and found myself at the front. Not for long as little rob and Ba ba came screaming past to develop a sizeable gap by the end of the german cutting.
Unintentionally found myself running with Roger for the most of it. Felt ok but a bit tight chested on the way down to Morse gorse crossing. Used most of the 2 minutes time out to have 1 gel and 1 cup of water + a toke of ventolin.
Rog pulled ahead a bit on the pull up to Beaudesert about 30 metres but I leapfrogged him by taking the shortcut through the woods by the car park emerging some 20 metres in front. Definitely quicker.
Felt good on the Castle ring climb but was expecting to be taken on the descent. This didn't happen which was pleasing so carried on to stile cop.
Took the taped route from stile cop but saw ba ba and another chap take the road. Faster running but a bit longer. Not much in it.
Another gel and water at Morse gorse again.
Quite slow up shit bag hill. Rog and another chap (Nick Thomas) caught me. As the track leveled we pulled away from Roger slightly and it stayed like that pretty much to the finish.
Lost myself a place by calling Nick back who started heading back down into the valley.
Just couldn't make any ground on him on the fast runnable downhill finish.
Came in 10th overall. Very pleasing and good to not get chicked for once. Trig point ale for 4th senior male.
Couldn't have really gone any faster with my current leg speed. Endurance was fine but still can't run fast enough.
Too late really I ain't getting any younger!
https://www.facebook.com/media/set/?set=a.67765319...
Saturday Jan 11, 2014 #
Note
Weather is very unseasonal for this one so should be quick.
Come on Ant Bethell http://www.attackpoint.org/log.jsp/user_11854
My tip for a surprise win.
Tracker is here: http://spine.opentracking.co.uk/race/
Just going over Saddleworth Moor. Nice
Note
Running 31:16 2.95 mi (10:35 / mi) +55m 10:00 / mi
ahr:113 max:145 shoes: Inov8 Trailroc 255 2 Bk/Rd
Friday Jan 10, 2014 #
Road bike (commute) 7:10 [3] 2.16 mi (18.1 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 5:38 [3] 1.27 mi (13.5 mph) +3m
shoes: Trek 1000 road bike
Road bike (commute) 11:40 [3] 2.64 mi (13.6 mph) +35m
shoes: Trek 1000 road bike
Thursday Jan 9, 2014 #
Road bike (commute) 7:37 [3] 2.24 mi (17.6 mph) +4m
shoes: Trek 1000 road bike
Road bike (commute) 4:26 [3] 0.85 mi (11.5 mph) +7m
shoes: Trek 1000 road bike
Running 51:08 6.3 mi (8:07 / mi) +162m 7:31 / mi
ahr:148 max:163 shoes: Inov8 Trailroc 255 2 Bk/Rd
Road bike (commute) 8:05 [3] 2.02 mi (15.0 mph) +38m
shoes: Trek 1000 road bike
Wednesday Jan 8, 2014 #
Road bike (commute) 6:37 [3] 2.06 mi (18.7 mph) +6m
shoes: Trek 1000 road bike
Road bike (commute) 8:00 [3] 2.01 mi (15.1 mph) +32m
shoes: Trek 1000 road bike
Tuesday Jan 7, 2014 #
Running 6:07 0.8 mi (7:38 / mi) +4m 7:31 / mi
ahr:141 max:148 shoes: Inov8 F-lite 195 Bu/Rd
Running 19:01 2.45 mi (7:46 / mi) +30m 7:29 / mi
ahr:143 max:155 shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 15:29
ahr:121 max:159 shoes: Inov8 F-lite 195 Bu/Rd
Circuit training 15:32
ahr:113 max:155 shoes: Inov8 F-lite 195 Bu/Rd
Running 6:19 0.8 mi (7:52 / mi) +15m 7:26 / mi
ahr:130 max:150 shoes: Inov8 F-lite 195 Bu/Rd
Monday Jan 6, 2014 #
Road bike (commute) 7:04 [3] 1.59 mi (13.5 mph) +34m
shoes: Trek 1000 road bike
Running 15:46 [3] 2.13 mi (7:25 / mi) +31m 7:06 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Sunday Jan 5, 2014 #
Orienteering race 1:07:44 4.89 mi (13:51 / mi) +225m 12:07 / mi
ahr:140 max:170 shoes: Inov8 X-talon 212 7 Or/Bk/Bu
Wasn't expecting to set the world on fire and didn't disappoint.
Surprisingly #1 through to #6 went quite well. Slow but no mistakes (baby steps). Then getting to 7 I may as well have had a sleep for 10 minutes. GPS trace says it all. Lost it from then on. Couldn't match what I was seeing on the map to real terrain - At all! Plodded from 19 to finish with Allan. How the hell I didn't come last is anyones guess. It is a tricky area though.
Couldn''t even get a good stab at the run in. My only hope. Some chap taking his time at the finish control lost me a good 3 seconds;-). Henry even equalled my time FFS!!. A good 2-3 years before that should happen.
Saturday Jan 4, 2014 #
Running 38:31 [3] 5.39 mi (7:09 / mi) +75m 6:51 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Friday Jan 3, 2014 #
Running intervals 51:51 [4] 7.0 mi (7:24 / mi) +67m 7:12 / mi
shoes: Inov8 Trailroc 255 2 Bk/Rd
Hit a sub 6min/mile average there in the headwind.
Listened to Talk ultra on the way back. Ed Catmur says his flat mate is to blame for him starting ultras
Thursday Jan 2, 2014 #
Road bike (commute) 7:04 [3] 2.13 mi (18.1 mph) +6m
shoes: Trek 1000 road bike
Road bike (commute) 7:07 [3] 2.12 mi (17.9 mph) +4m
shoes: Trek 1000 road bike
Road bike (commute) 8:19 [3] 2.03 mi (14.6 mph) +36m
shoes: Trek 1000 road bike
Road bike (commute) 8:28 [3] 2.0 mi (14.2 mph) +37m
shoes: Trek 1000 road bike
Wednesday Jan 1, 2014 #
Orienteering 59:03 6.57 mi (8:59 / mi) +44m 8:48 / mi
ahr:155 max:172 shoes: Inov8 X-talon 212 7 Or/Bk/Bu
Map 1, 31 controls, Map 2, 8 controls. All 10 pointers. Map 1 must be completed first.
Forecast was saying 100% chance of rain. It didn't disappoint. Henry was flu'd up and didn't fancy it anyway so just me for this one.
Crap start. Couldn't find the start triangle on the map so just followed everyone else who were all going the same way. MattH started fast so followed him to a knoll as did everyone else. Nothing there. Spotted another control over the path. Got to it and it wasn't on the description. Must be for map 2. Just loped around then 'til I found something. Checked the control number, couldn't see it on the map so got out of the woods and followed a long line of people to another control. Took some time here to work out where I was. Over 5 minutes clueless. After I composed myself the next few controls (7,4,1,2,3) were gimmes but took the wrong side of the stream for #3, luckily Matt did the same so I got him to test the water to see if it was crossable. I had to drag him out before he drowned.
With the field a bit more spaced out now, I got into some form of flow. Bad route choices for 15 &18 but that was all the drama over for map 1.
Had about 6 minutes to have a look at map 2. Thought 4 - 5 - 7 would be straigt forward. Got 4. Wrong side of stream for 5 so missed out then ran past 7 but decided I had enough time to get it anyway.
Back with a minute spare.
Didn't feel good at all navigating but was ok physically.
results are here http://www.octavian-droobers.org/images/163/New_Ye...
Seems that others had more problems than I did.
Running warm up/down 5:16 0.47 mi (11:14 / mi)
ahr:130 max:147 shoes: Inov8 X-talon 212 7 Or/Bk/Bu