Training Log Archive: brokenanklekitIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
Note
Will do in depth analysis of the weekend at some point
Running 45:00 [3]
casual but feeling sluggish
Thursday Feb 27, 2014 #
Warm Up/Down 30:00 [3]
Made the bus at 8 for the way back yay!
Intervals (Chris's Session) 20:00 [3]
I think 8x600m but not sure, we were going too quick for it to be that distance.
Very easy session but it was perfect for this weekend. Worked really well at the front with this guy, basically we would take it in turns at the front.
Wasn't sure whether I wanted to go but I am glad I did. Poor turnout though and Keith was coaching just one guy which was quite funny.
Very easy session but it was perfect for this weekend. Worked really well at the front with this guy, basically we would take it in turns at the front.
Wasn't sure whether I wanted to go but I am glad I did. Poor turnout though and Keith was coaching just one guy which was quite funny.
Wednesday Feb 26, 2014 #
Running 1:00:00 [3]
Only the second long run I have ever been on with XC. Really good route and funny conversation. Upped the pace for the hill back and was just going at standard speed but then someone was keeping with me so I pushed a bit thinking it was Ben and he shouldn't be able to keep with me, kept pushing all the way to the top shocked that Ben was still with me, turns out it was John haha
Tuesday Feb 25, 2014 #
Running 40:00 [3]
Very casual run with a friend, probably not what I should be doing on a Tuesday but couldn't be bothered to do intervals.
Sunday Feb 23, 2014 #
Warm Up/Down 15:00 [3]
Orienteering 43:33 [3]
First of all I don't feel guilty because even if I had brought the team back in first fourth is probably where we would have finished and we still did really well mixing things up.
Saw Duncan coming in first and nearly shit myself haha
Jamie was on my tail but luckily I had a nice gaffle and nailed it still leading the relay and got my confidence back.
Then immediately fucked it up, basically not thinking and not reading the map losing so much time on 2.
3 again was shit and everyone caught me up but that included Will Gardner he lead me into the control. Then between 4-8 we were together. I actually led him for quite a bit and we had two different gaffles that I safely found and bridged back to him.
Sadly 9 cost us the race as I led Will into his gaffle and teh couldn't find mine at all.
9-12 all really easy
13 messec it up taking the high route
14-16 easy nailed them all
17 slight mess up but nothing too bad
Matt had a really great run as Edinburgh and Cambridge could have really caught him, I actually think even though Duncan's run was great Matt was probably the standout.
Again mixed bag as I proved I can handle a relay nailing my gaffles at high speed against good people, however, at the same time made some atrocious mistakes. I think the area played a big role tough as the technical rock was so easy to get lost in, in open moorland for the JK shouldn't be such an issue.
Saw Duncan coming in first and nearly shit myself haha
Jamie was on my tail but luckily I had a nice gaffle and nailed it still leading the relay and got my confidence back.
Then immediately fucked it up, basically not thinking and not reading the map losing so much time on 2.
3 again was shit and everyone caught me up but that included Will Gardner he lead me into the control. Then between 4-8 we were together. I actually led him for quite a bit and we had two different gaffles that I safely found and bridged back to him.
Sadly 9 cost us the race as I led Will into his gaffle and teh couldn't find mine at all.
9-12 all really easy
13 messec it up taking the high route
14-16 easy nailed them all
17 slight mess up but nothing too bad
Matt had a really great run as Edinburgh and Cambridge could have really caught him, I actually think even though Duncan's run was great Matt was probably the standout.
Again mixed bag as I proved I can handle a relay nailing my gaffles at high speed against good people, however, at the same time made some atrocious mistakes. I think the area played a big role tough as the technical rock was so easy to get lost in, in open moorland for the JK shouldn't be such an issue.
Saturday Feb 22, 2014 #
Event: BUCS Individual/Relays
Warm Up/Down 20:00 [3]
Orienteering 1:18:37 [3]
Motivation building up to BUCS was weirdly low considering how much I had been looking forward to it, I think it was mainly because I knew I could have the best run of my life and top 10 probably wouldn't happen. However, I am really pleased with my result and it shows both how far I have progressed and how much potential I can have.
1/ Mark Purkis was starting 4mins ahead of me and because it was an open area I knew a good start would really pay off. Nailed the first one, fast and accurate (beating Schorah!)
2-3/ Then two and three was very steady as they had potential to be messed up by going to the wrong rock area
4/Caught my two minute man who was crap
5/ Perfect aggressive bearing running up the hill and I see Mark running up from the control which helped lead me into it nicely
6/ Ran really hard barely looking at my map to catch mark and got the second fastest split only 1 sec down on Schorah
7/Caught Mark and again another good control (5th fastest split)
8/Weirdly me an Mark took different routes he went low and I went high, his way was probs best as we got there at the same time and I was running faster
9/Took the lead from Mark but a slight miss meant he edged in front
AT THIS POINT 1/3 THROUGH THE RACE I WAS FIFTH!!!!!!! ONLY 1.23 DOWN ON SCHORAH
10/I took the high route and Mark went low I think with hindisght either way was fine it was just about committing and pushing hard. However, this is the control that blew a really good result for me as I just couldn't find the control and got the 48th split!
11 The only good thing about messing up was I got the fastest split in sprinting anger haha
12-15 pretty standard dropped Mark completely out of sight and nav was good physically I was fine ALL MY SPLITS WERE TOP 10 including 3rd fastest on 14 yay
16/took a poor route in basically just winging it and trying to get myself to roughly where it should be, stumbled across it losing a lot of time
17 poor again and Mark had got back in sight again
18-20 Bit annoyed as the nav was good but physically I didn't man up and push the hills
21/ Got the 4th fastest split which was good as I had passed the control earlier and already planned to push it
22-23/ surprised to see my split were so average as I thought I had done well on these controls
24/Bit of a dick move this control as cba to navigate at the end but luckily nailed it
Overall my result was good but nothing crazy but my splits show real potential. On winsplits if you take off mistakes it says I would have come 10th
1/ Mark Purkis was starting 4mins ahead of me and because it was an open area I knew a good start would really pay off. Nailed the first one, fast and accurate (beating Schorah!)
2-3/ Then two and three was very steady as they had potential to be messed up by going to the wrong rock area
4/Caught my two minute man who was crap
5/ Perfect aggressive bearing running up the hill and I see Mark running up from the control which helped lead me into it nicely
6/ Ran really hard barely looking at my map to catch mark and got the second fastest split only 1 sec down on Schorah
7/Caught Mark and again another good control (5th fastest split)
8/Weirdly me an Mark took different routes he went low and I went high, his way was probs best as we got there at the same time and I was running faster
9/Took the lead from Mark but a slight miss meant he edged in front
AT THIS POINT 1/3 THROUGH THE RACE I WAS FIFTH!!!!!!! ONLY 1.23 DOWN ON SCHORAH
10/I took the high route and Mark went low I think with hindisght either way was fine it was just about committing and pushing hard. However, this is the control that blew a really good result for me as I just couldn't find the control and got the 48th split!
11 The only good thing about messing up was I got the fastest split in sprinting anger haha
12-15 pretty standard dropped Mark completely out of sight and nav was good physically I was fine ALL MY SPLITS WERE TOP 10 including 3rd fastest on 14 yay
16/took a poor route in basically just winging it and trying to get myself to roughly where it should be, stumbled across it losing a lot of time
17 poor again and Mark had got back in sight again
18-20 Bit annoyed as the nav was good but physically I didn't man up and push the hills
21/ Got the 4th fastest split which was good as I had passed the control earlier and already planned to push it
22-23/ surprised to see my split were so average as I thought I had done well on these controls
24/Bit of a dick move this control as cba to navigate at the end but luckily nailed it
Overall my result was good but nothing crazy but my splits show real potential. On winsplits if you take off mistakes it says I would have come 10th
Friday Feb 21, 2014 #
Running 25:00 [3]
Pointless
Wednesday Feb 19, 2014 #
Running 25:00 [3]
Warm Up/Down 5:00 [3]
Orienteering (Ashton Court Trains ) 45:00 [3]
Fun especially checking out the little technical woods.
Placing a lot of my hopes on the BUCS relay haha
Placing a lot of my hopes on the BUCS relay haha
Tuesday Feb 18, 2014 #
Warm Up/Down 30:00 [3]
Intervals (UBCCC Intervals) 21:20 [3]
Felt good, was running fast and the temperature was mild making this a good session. Felt so nice to be able to get back to training properly after two weeks of weird training.
2x2
3x4
2x2
4x 20 secs
2x2
3x4
2x2
4x 20 secs
Monday Feb 17, 2014 #
Running (Last Minute Run) 30:00 [3]
Had work then ate then had law work and it got to 10 and I knew I had to something so did a tiny little loop.
Sunday Feb 16, 2014 #
Running (Ashton tiny loop) 36:00 [3]
Wanted to go for a long run but couldn't motivate myself to leave me room. So met up with Ben to do a short casual run. Lovely light etc...
Warm Up/Down 5:00 [3]
Waiting for Ben
Saturday Feb 15, 2014 #
Warm Up/Down (HPR) 30:00 [3]
Running race (Hyde Park Relays) 16:50 [3] 5.0 km (3:22 / km)
Mixed emotions about this race.
I knew I wasn't going to get a great time but still it was disappointing to be right back where I started.
I was second leg runner and James got us a great start running 16:15 and bringing us back in about 6/7th. I started well and maintained pace, but then into the wind I just had no strength and Imperial passed me and I couldn't go with them. Basically just felt weak for the whole course and I think mentally I was demoralized.
Our team was insane though three old alumni coming to run with one running sub 16 (we only had one average guy who didn't go sub 17). Anyway we came 4th which is really good, with the girls coming 3rd!
Good seeing Joss aswell :)
I knew I wasn't going to get a great time but still it was disappointing to be right back where I started.
I was second leg runner and James got us a great start running 16:15 and bringing us back in about 6/7th. I started well and maintained pace, but then into the wind I just had no strength and Imperial passed me and I couldn't go with them. Basically just felt weak for the whole course and I think mentally I was demoralized.
Our team was insane though three old alumni coming to run with one running sub 16 (we only had one average guy who didn't go sub 17). Anyway we came 4th which is really good, with the girls coming 3rd!
Good seeing Joss aswell :)
Friday Feb 14, 2014 #
Running (Downs Loop) 50:00 [3]
It was actually funny how awful this run was.
Spent the first 5mins struggling to breath and coughing my guts out.
Then ran into a head wind for 20 mins which took me down to snail speed.
Then got a nose bleed and so had to run into some bushes and use leaves to stop the bleeding.
Just to make sure its was truly awful it then began to rain really heavily!
GRIM
Spent the first 5mins struggling to breath and coughing my guts out.
Then ran into a head wind for 20 mins which took me down to snail speed.
Then got a nose bleed and so had to run into some bushes and use leaves to stop the bleeding.
Just to make sure its was truly awful it then began to rain really heavily!
GRIM
Thursday Feb 13, 2014 #
other (Football) 35:00 [3]
Tuesday Feb 11, 2014 #
Warm Up/Down 30:00 [3]
Intervals 15:00 [3]
The kind of session I would have loved. 3min sets x8 inlcuding a meaty hill.
Only just managed 5 and then ran back. Felt awful and breathing was hard so knew it was going to be bad. But then the hail/rain/wind hit making the session unbearable. Not getting a good track record, giving up pretty much whenever it gets hard haha
Only just managed 5 and then ran back. Felt awful and breathing was hard so knew it was going to be bad. But then the hail/rain/wind hit making the session unbearable. Not getting a good track record, giving up pretty much whenever it gets hard haha
Monday Feb 10, 2014 #
Running (Pub Run) 40:00 [3]
Intervals 5:00 [3]
Sunday Feb 9, 2014 #
Running (Recovery Run) 35:00 [3]
Was really ill after the race last night but actually felt ok today. Knew going for a run would be best. Breathing was really hard for the whole course as I had to suppress coughing which only made me feel worse.
Need to get health back for Hyde Park, turns out some old alumni are coming back and we actually have a really strong team!
Also could be a good op to break 16mins
Need to get health back for Hyde Park, turns out some old alumni are coming back and we actually have a really strong team!
Also could be a good op to break 16mins
Saturday Feb 8, 2014 #
Warm Up/Down 15:00 [3]
10mins in doors as it was so cold outside.
Running race (Gwent League ) 36:20 [3] 8.6 km (4:13 / km)
(Time is a guess)
Firstly I am not going try and describe how brutal the course was as words will not do it justice. My coach said in his 60 years of running it is the worst he has seen, with guys being wrapped in foil blankets everywhere and given first aid!
There were a lot of factors which meant I should have done badly today:
- 50 year storm hit making running so hard
- Manor Hall bar crawl on Friday
- Poor training in week
However, pulled off a shocker and ran well coming 18th in a really strong field beating Jarlath (has 16:01 5km PB) by miles.
Ironically my demoralization helped me as I started slowly and ran an insanely tactical race.
Near the start Jarlath over took and I couldn't keep with him but then 500m later I caught him up and stuck with him for a km or so. Then found his pace too slow and so reluctantly pushed on to the Bristol and west guy ahead. Then found his pace to slow and so pushed on again to the guy ahead ran with him with him just out of my comfort zone. Literally tucked myself up and ran really close to him to shelter from the wind. Then a guy passed us and I made my move pacing it behind him then attacking on the last corner.
Weird confidence booster!
May in future pace my races more cleverly?
Firstly I am not going try and describe how brutal the course was as words will not do it justice. My coach said in his 60 years of running it is the worst he has seen, with guys being wrapped in foil blankets everywhere and given first aid!
There were a lot of factors which meant I should have done badly today:
- 50 year storm hit making running so hard
- Manor Hall bar crawl on Friday
- Poor training in week
However, pulled off a shocker and ran well coming 18th in a really strong field beating Jarlath (has 16:01 5km PB) by miles.
Ironically my demoralization helped me as I started slowly and ran an insanely tactical race.
Near the start Jarlath over took and I couldn't keep with him but then 500m later I caught him up and stuck with him for a km or so. Then found his pace too slow and so reluctantly pushed on to the Bristol and west guy ahead. Then found his pace to slow and so pushed on again to the guy ahead ran with him with him just out of my comfort zone. Literally tucked myself up and ran really close to him to shelter from the wind. Then a guy passed us and I made my move pacing it behind him then attacking on the last corner.
Weird confidence booster!
May in future pace my races more cleverly?
Friday Feb 7, 2014 #
Running 50:00 [3]
Feeling a bit weak, lack of training really showing.
Wednesday Feb 5, 2014 #
Note
(rest day)
Following Grey's advice..
And also the weather is awful and I have way too much work.
Plan:
Thur: 4km tempo and strides
Fri: 45 min run easy
Sat : Gwent League
Sun: Long run/Map work
And also the weather is awful and I have way too much work.
Plan:
Thur: 4km tempo and strides
Fri: 45 min run easy
Sat : Gwent League
Sun: Long run/Map work
Tuesday Feb 4, 2014 #
Warm Up/Down 25:00 [3]
Includes run there and stretching etc...
Intervals (UBCCC Intervals) 14:00 [3]
Haha shit effort!
2-3-4-5 (half)
Not sure why I went as my knee niggle from yesterday was still there with a really bad cold to boot.
Didn't feel my knee and ran at a decent speed but only did half the session as the rain and wind was so bad.
I was just like there is zero gain from this so why keep going.
Also looks like I'll be making my debut for Bristol and West on Saturday haha
2-3-4-5 (half)
Not sure why I went as my knee niggle from yesterday was still there with a really bad cold to boot.
Didn't feel my knee and ran at a decent speed but only did half the session as the rain and wind was so bad.
I was just like there is zero gain from this so why keep going.
Also looks like I'll be making my debut for Bristol and West on Saturday haha
Monday Feb 3, 2014 #
Running (Pub run ) 40:00 [3]
Had so much work for today my plans kust kept changing on what session I was going to do. Ended up getting back from the library latish and so decide on the pub run. Glad I did as there was a decent pace and saw an 'interesting' part of Bristol. At the end felt a niggle in my right knee and so will be cautious at intervals tomorrow.
Sunday Feb 2, 2014 #
Event: QO Galoppen
Running (Lakes Run) 35:00 [3]
Idea was to stop off in the lakes on the way back to go for a run. Bit annoying as we drove straight through amazing hills and stopped in probably the flattest place in the Lakes and then basically did laps of muddy fields, so a bit shit.
legs feeling really good.
also I have decided not to ease off on training but to keep pushing. Gwent league next Sat and Hyde park relays on the weekend after. So weird actually finding myself looking forward to x country races, what happened?!? Haha
legs feeling really good.
also I have decided not to ease off on training but to keep pushing. Gwent league next Sat and Hyde park relays on the weekend after. So weird actually finding myself looking forward to x country races, what happened?!? Haha
Saturday Feb 1, 2014 #
Warm Up/Down 10:00 [3]
Cold and rainy and so not at much as I wanted but wasn't a problem
Running race (BUCS X Country Stirling) 39:23 [3] 11.1 km (3:33 / km)
2nd out or Bristol A team/ 107th out of 300
Really pleased with how this went.
The start was carnage, people going down all over the place. Went really wide on the corner on purpose which meant staying out of trouble but also running through a golf pit, but came round the 1st lap in top 50.
then i thought James passed me and really tried to go with him but couldn't it turned out it was Ben.
then nearly blew up on 2nd lap but luckily Jonny caught me and started leading and I knew I was faster than him so pushed with him . Then he slowed and I kept pushing.
by 3/4 lap I kept working with this Bangor guy and paced it really well, pushing the hills. Actually got stronger in the last lao which was good.
nearly achieved all my aims which was to beat Duncan and James which I did. Also wanted top 100 and was 7 off so perhaps next year top 80 after a year of hard training. Place doesn't reflect how well I did but I was only 30 secs off Adam speake and I looked up 108th and he has run a 15:30 5km !
Really pleased with how this went.
The start was carnage, people going down all over the place. Went really wide on the corner on purpose which meant staying out of trouble but also running through a golf pit, but came round the 1st lap in top 50.
then i thought James passed me and really tried to go with him but couldn't it turned out it was Ben.
then nearly blew up on 2nd lap but luckily Jonny caught me and started leading and I knew I was faster than him so pushed with him . Then he slowed and I kept pushing.
by 3/4 lap I kept working with this Bangor guy and paced it really well, pushing the hills. Actually got stronger in the last lao which was good.
nearly achieved all my aims which was to beat Duncan and James which I did. Also wanted top 100 and was 7 off so perhaps next year top 80 after a year of hard training. Place doesn't reflect how well I did but I was only 30 secs off Adam speake and I looked up 108th and he has run a 15:30 5km !