Training Log Archive: Old DanielIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
off road 1:21:16 [3] 8.0 mi (10:09 / mi)
Swineford, North Stoke, Golf Course, Kelston Round Hill, North Stoke, Golf Course, Upton Cheyney, Swineford.
I had forgotten thatthere is a mile + of steady downhill quite a lot on a metaled lane. Knees not amused by this.
Quite strong headwind for much of the distance. Time not too bad
I had forgotten thatthere is a mile + of steady downhill quite a lot on a metaled lane. Knees not amused by this.
Quite strong headwind for much of the distance. Time not too bad
Friday Jan 30, 2015 #
off road intervals 53:08 [4] 4.5 mi (11:48 / mi)
Left work at 4.45 and still light -rushed home and out about 60% without headlight (although very gloomy by time I switched it on. Oldbury Court including 12 x 2 mins with 60 secs gap -although 3 were longer due to circumstances (e.g. dog). I get a lot further in the light! This session is sort of 'Foxalls' really trying to work on breathing which has been pretty poor. Starting to feel a bit of jubilation/ mission accomplished as January draws to a close.
Thursday Jan 29, 2015 #
off road 1:15:46 [3] 7.0 mi (10:49 / mi)
A dusting of snow when I left work but seemigly localised to Filton. Not at Leigh Woods -standard run but quite muddy and I am slower in the dark despite now having a half decent headlight. So time was pretty much as I expected -so not too bad at all
Wednesday Jan 28, 2015 #
off road 52:43 [3] 5.0 mi (10:33 / mi)
Purdown but twice through the wood and only one hill. Cold night but wore too many layers. Delayed at work and then not a huge amount of energy or enthusiasm -hence easier route
Tuesday Jan 27, 2015 #
off road 1:01:00 [3] 6.5 mi (9:23 / mi)
It cannot have been the BOK run because Ifor was not there. If it had been the Bok run we ran in Blaise from the Salutation. Across the field, past the cottages in the wood, multi -zig zags across Henbury golf course out of the bottom, back to Blaise, up the valley and hill to the Castle, around the grass, house, church, tunnel around field and back. Struggling to stay with Michael and Tommi. Not a bad session.
Monday Jan 26, 2015 #
road run intervals (flat efforts ) 54:00 [5] 4.0 mi (13:30 / mi)
Abbey Wood intervals 9*2 mins with 90 secs. A really good session - home from work in reasonable time, warm evening a little wind but otherwise ideal. Resolved to try for good ones. Did not run too fast but controlled. Did six good ones -pleased and did the full number but this was a stretch - exhausted at the end. Had to wait for a few minutes before I could jog home! Long time since I have run a proper interval session.
Sunday Jan 25, 2015 #
1 AM
off road 10:00 [2] 1.0 mi (10:00 / mi)
2 AM
orienteering race 1:36:41 [5] 10.5 km (9:12 / km)
Cold Ash. Left start in the wrong direction, to recover went through brashed section rather than around the paths. Probably lost 2-3 mins. Some other mistakes in first part. As always a wet wood but recent forestry work has made it slower than at the JK. Second half better technically and kept the pace up ok. Will be interesting to see the splits. Really enjoyed the race.
Overall position 16/32 -true mid table mediocracy
funny but easy to calculate parameter
Q1 average leg position 21, Q2= 20, Q3= 21, Q4 =12
Overall position 16/32 -true mid table mediocracy
funny but easy to calculate parameter
Q1 average leg position 21, Q2= 20, Q3= 21, Q4 =12
Saturday Jan 24, 2015 #
off road 1:01:26 [3] 5.5 mi (11:10 / mi)
Purdown, went round the grass at satellite tower rather than through the mud. Ran ok -thought I might have been a bit quicker
Note
Had intended to do the night O but after my run I was very weary. Pressures of work and not sleeping well has caught up. So its a pity but decided to give it a miss. Hopefully will enjoy tomorrow more as a result
Friday Jan 23, 2015 #
off road intervals (flat efforts ) 42:00 [5] 3.5 mi (12:00 / mi)
Downs 9*2 mins with 90 secs. Pretty poor session -flat shoes (wrong), no headlight (wrong)- a bit dark and muddy. Some too short, some too long, all too slow. Mind really on agro and failure at work. Won't do this again in the dark in a hurry. Should have taken road option despite knee as original plan
Thursday Jan 22, 2015 #
off road 50:23 [3] 4.5 mi (11:12 / mi)
I almost don't believe this happened Its been a horrible week at work - pretty much everything that could have gone wrong at work has and there have been some quite difficult people issues. Outside work more of the same. Not great. Some of the background as to why it was almost 9 pm when this run started.
Blaise Castle, strong frost and mist decided to cut run short as was a bit short of time but did run a couple of hills. 'Tweaked' knee a little right at the end. (This kind of run probably has no benefit at all to fitness!)
Blaise Castle, strong frost and mist decided to cut run short as was a bit short of time but did run a couple of hills. 'Tweaked' knee a little right at the end. (This kind of run probably has no benefit at all to fitness!)
Wednesday Jan 21, 2015 #
road run intervals (flat efforts ) 56:00 [5] 4.0 mi (14:00 / mi)
Abbey wood. Pyramid as previous 30 ses to 3 mins with max gap 2 mins.
Still quite cold with only light drizzle. Did not feel great - particularly on longer ones (breathing) - perhaps a bit optimistic concerning pace.
Still quite cold with only light drizzle. Did not feel great - particularly on longer ones (breathing) - perhaps a bit optimistic concerning pace.
Tuesday Jan 20, 2015 #
road run 1:02:02 [3] 6.0 mi (10:20 / mi)
BOK run from the Barn- Nailsea. Dark night, raining and cold but probably 6 degrees warmer than yesterday so I was overdressed. Opted to do more road than sometimes here- not a bad idea. Nice to run in a group. Not particularly far or fast but good to put in another run.
Monday Jan 19, 2015 #
off road 1:09:13 [3] 6.5 mi (10:39 / mi)
Purdown and E side of the Frome. Dry crisp evening with heavy frost. Decided it (I?) was too cold for intervals so steady run. Diversion around sewer replacement now also closed -so bigger detour but missed a bit of hill. Perhaps a bit faster -less mud. Knees seem a bit shot after Sunday. Need to take more Ipobrufen.
Sunday Jan 18, 2015 #
orienteering race 1:31:31 [5] 8.1 km (11:18 / km)
NGOC Coopers Hill galloppen,
Really nice sunny but cold day. New stretches of steep but pleasant and largely runnable beach wood. Lots of climb and decent. Not too disappointed by the run or time. Actually did ok. (small time loss at 5) before 17 (a depression) and after 19 lost paths. (18 was omitted) and then ran ok to the finish. Like last week silly loss of time when starting to tire and get technically sloppy followed by error at the next control. My stamina certainly improving As Chris Kelsey who beat me said all we need to do is run faster.
Good conversation with Alice- she ran Blue today. A bit shorter than she wanted but found herself out a little longer than ideal on Brown last week (Wye Forest) -it seems I am not alone it being a bit too slow in physical woods.
Really nice sunny but cold day. New stretches of steep but pleasant and largely runnable beach wood. Lots of climb and decent. Not too disappointed by the run or time. Actually did ok. (small time loss at 5) before 17 (a depression) and after 19 lost paths. (18 was omitted) and then ran ok to the finish. Like last week silly loss of time when starting to tire and get technically sloppy followed by error at the next control. My stamina certainly improving As Chris Kelsey who beat me said all we need to do is run faster.
Good conversation with Alice- she ran Blue today. A bit shorter than she wanted but found herself out a little longer than ideal on Brown last week (Wye Forest) -it seems I am not alone it being a bit too slow in physical woods.
1 AM
off road 15:00 [2] 1.0 mi (15:00 / mi)
Warm up and return to assembly
Saturday Jan 17, 2015 #
off road 1:10:30 [3] 7.0 mi (10:04 / mi)
Leigh Woods run -tried quite hard but tired at the end. Nightingale Valley was a real struggle to run all the way. Nice but cold afternoon, just a little rain, avoided the big hail storm by about 30 secs. (Should have bought a lottery ticket ?). Very muddy but most of the paths I run are made up.
Friday Jan 16, 2015 #
off road intervals 53:20 [4] 4.5 mi (11:51 / mi)
Oldbury Court. A dry crisp evening, still a bit wet underfoot. Managed to get away from work promptly -it was (just) light for at least 50 yards when I left the house. I was as keen to run tonight as I was reluctant last. A bit of a Heath Robinson type of interval session. (I don't seem to go very fast with a headlight !) None the less 12 x 2 mins with 90 secs. (A couple longer and shorter)
Thursday Jan 15, 2015 #
off road 38:43 [3] 3.0 mi (12:54 / mi)
Had been in Derby for the day. Delayed getting out to run. Pretty horrid out Purdown had intended to do some hill efforts, but almost immediately obvious this was not going to happen as actually as I struggled to get up the hill once. A clear need to get stronger on hills - normally try to do this just by including in runs. But adding hill efforts seems like a good idea. But not today - today just a short easy run.
Wednesday Jan 14, 2015 #
off road 1:16:56 [3] 7.0 mi (10:59 / mi)
Blaise Castle -left work late, started late, wet and windy but not cold.
Slow with the head light so time not too disapointing
Slow with the head light so time not too disapointing
Tuesday Jan 13, 2015 #
off road 51:28 [3] 4.5 mi (11:26 / mi)
Took forever to drive home from work -both route to M32 and Stapleton seemed choked so reluctantly abandoned BoK run.
Short run on Purdown instead. Horrid evening
Short run on Purdown instead. Horrid evening
Monday Jan 12, 2015 #
road run intervals (flat efforts ) 59:59 [5] 4.5 mi (13:20 / mi)
Abbey Wood. Pyramid 0.5, 1, 1.5, 2, 2.5, 3,2.5,2,1.5,1,0.5 Max rest 2 mins
Inadvertently did an extra 2 mins efforts. Oddly felt better at end than start. I wonder why?
Inadvertently did an extra 2 mins efforts. Oddly felt better at end than start. I wonder why?
Sunday Jan 11, 2015 #
1 AM
orienteering 15:00 [3] 1.0 mi (15:00 / mi)
Warm up, run back from finish etc.
2 AM
orienteering race 1:49:50 [5] 10.0 km (10:59 / km)
Moors Valley new area - actually Ringwood South. Not as rough as its sister but still plenty of good terrain running. It retrospect ran straight on several legs where there were round options. It particular I did not use the bike tracks. (They were actually in bounds -avoid bikes). The tariff for me of fast track v rough forest is quite large so I really need to choose round more often. Did not really make any mistakes till No 27 (This was also 12 a small ditch in the furrows found with diagonal compass). This time I ran along furrow but did not find control (Ben said further right but he found at 12 because punters around) Also missed next control also on compass -too far right (Ben also missed to the right) Probably lost 6-7 mins on these two. So a bit frustrating. I had not slept well and so was late starting out and almost last starter - probably dead last on the course -so almost had forest to myself.
Really enjoyed race - crisp day -(at least) for me pretty much running in the wood and spiked a lot of controls. At least a good training session. Quite pleased that stamina is improving. (Happy to run back to down load.)
May need to take a rest day tomorrow
Really enjoyed race - crisp day -(at least) for me pretty much running in the wood and spiked a lot of controls. At least a good training session. Quite pleased that stamina is improving. (Happy to run back to down load.)
May need to take a rest day tomorrow
Saturday Jan 10, 2015 #
1 AM
off road 57:59 [3] 5.0 mi (11:36 / mi)
Swineford, North Stoke, Race course, Kelston Round Hill and back. End of the gale- Expecting in to be adverse but actually real nice- warm.Had to stop and take extra clothes off -ran in shorts and T shirt. Really enjoyed this run
2 AM
off road 12:00 [2] 1.0 mi (12:00 / mi)
Warm up for Night O
3 AM
orienteering race (Night O) 1:03:54 [4] 4.0 km (15:59 / km)
Score a bit of a disaster but some plus points. The idea of going to the S end of the slope, collecting controls on the slope and then getting some more on the slope was good. (Interestingly Pete took a completely different strategy) Execution could be better.
Started with 126 but rather than going to the attackpoint and in, ran to light at control- actually lost man with dog. Eventually went out to fence corner, Its really important for me to get my eye in at night otherwise have little confidence.
At 117 saw flag ran to it and punched started to contour and realised it was far to high and a day control -no idea where I was
Ran along track from 127 to 119. Missed track junction and assumed stream (with control on) was track junction -lost a lot of time here. My head band had gone loose (new problem) and the beam was about 2 feet in front. This probably contributed to not seeing the path.
Overall probably spent 15 mins hunting around or lost. Can do better than this.
Knew this wood is really too steep/ too rough for night O - but really enjoyed it - nice cold night.
Started with 126 but rather than going to the attackpoint and in, ran to light at control- actually lost man with dog. Eventually went out to fence corner, Its really important for me to get my eye in at night otherwise have little confidence.
At 117 saw flag ran to it and punched started to contour and realised it was far to high and a day control -no idea where I was
Ran along track from 127 to 119. Missed track junction and assumed stream (with control on) was track junction -lost a lot of time here. My head band had gone loose (new problem) and the beam was about 2 feet in front. This probably contributed to not seeing the path.
Overall probably spent 15 mins hunting around or lost. Can do better than this.
Knew this wood is really too steep/ too rough for night O - but really enjoyed it - nice cold night.
Friday Jan 9, 2015 #
off road 47:27 [4] 4.5 mi (10:33 / mi)
Oldbury Court decided it was too dark and windy to do any efforts but tried to run a bit harder into the wind
Thursday Jan 8, 2015 #
off road 1:12:51 [3] 6.5 mi (11:12 / mi)
Very wet on Purdown so went over to Eastville side of the Frome - lost a few minutes looking for a way around some sewer work so probably about 68 mins. A bit of a potter in the dark but plenty of hills
Wednesday Jan 7, 2015 #
road run 38:00 [4] 4.0 mi (9:30 / mi)
From the Downs into Stoke Bishop -a variant of an Ashley session, included 16*1 min with 30 secs jog. So almost continuous running. Some flat, some on the hill Not very adventurous in pushing on the efforts might try a little longer rest next time.
Tuesday Jan 6, 2015 #
off road 1:06:10 [3] 7.0 mi (9:27 / mi)
One of the better BOK runs from the Millhouse (terrible pub but many routes) Trym, Shire golf course, Penpole and back.
Breathing poor initially, even though I had warmed up but felt much better in second half.
Breathing poor initially, even though I had warmed up but felt much better in second half.
Monday Jan 5, 2015 #
road run 42:00 [4] 4.0 mi (10:30 / mi)
Abbey Wood. Nice warm evening. Two efforts one 11.11 the other 4.28. Not very fast and also finding difficulty in breathing.
Note
Objective is to try to do longer/ tougher offroad runs / orienteering at the weekend and some training however short or feeble on as many days as work will permit during jan.
Good intent but how will I do?
Good intent but how will I do?
Sunday Jan 4, 2015 #
off road 1:25:40 [3] 8.0 mi (10:42 / mi)
CW north from the Dog. 44.58 to half way. Muddy but still a bit disappointed with the time Tired from the start and breathing worse that I had expected.
Still completed the aim of running each day over the holidays. This is a good start but relatively easy when you can run during the day. The challenge is to keep the running going on return to work.
Still completed the aim of running each day over the holidays. This is a good start but relatively easy when you can run during the day. The challenge is to keep the running going on return to work.
Saturday Jan 3, 2015 #
off road 1:07:57 [3] 6.5 mi (10:27 / mi)
Purdown and Eastville Park. Did lap of woods first and hills in Eastville park and Fishponds. Long drive back from lakes (Pouring most of the way but traffic not too bad) and then waited for gap in the rain. So ran in the gathering gloom
Friday Jan 2, 2015 #
off road 3:03:00 [3] 8.0 mi (22:52 / mi)
Ran with Mark and Alice from Buttermere onto Whiteside, Hopegill Head, Gassmoor & Whiteless Pike circuit. Great loop but the wind was very strong making this both challenging, exillerating and exhausting. Tired by the end
Thursday Jan 1, 2015 #
off road 1:18:00 [3] 6.0 mi (13:00 / mi)
Hammering down all day and blowing a gale. So ran locally around the woods and Castle Crag. Most of the run ankle deep in water as the streams and paths merged into rivers