Training Log Archive: Mark3In the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Running - Road/Track intervals (B+W Training) 1:20:42 [5] 11.0 km (7:20 / km)
max:163 shoes: Asics Nimbus 17
2x(3x450)m,(3mins),5x300m,(3mins),10x150m
450s: 90,88,87,89,88,88
300s: 55,56,56,56,56
150s: 25,26,26,26,27,27,26,26,24,26
Thought this was ok, but turns out we've done it once before about a year ago and I have deteriorated slightly...
450s: 90,88,87,89,88,88
300s: 55,56,56,56,56
150s: 25,26,26,26,27,27,26,26,24,26
Thought this was ok, but turns out we've done it once before about a year ago and I have deteriorated slightly...
Sunday Feb 28, 2016 #
Orienteering - Forest race (St Audries) 1:17:16 [4] 12.42 km (6:13 / km) +386m 5:23 / km
EDIT: http://www.quantock.routegadget.co.uk/rg2/#76&...
lolz
Really quite bad - 16 mins of mistakes - at least!
Lowlights were:
- 6 mins on #1, totally my fault,got used to controls being hung high and this one really wasn't, earthbank only half a metre high but couldn't see it from other side, assumed I was in wrong place,no confidence as hadn't been to start kite. There are 2 lessons here, (1) go to the start kite! (2) ' the control is clearly missing/in the wrong place' should be the last conclusion once all others have been exhausted;not the first one!
- 8 minutes on number 7, tried to cut a corner without a clear AP and paid the price.in fairness to me the control was adjacent to a path!but the paths were very indistinct and I should've picked that up from earlier in the terrain.then there was nothing to relocate from for miles.
Then a couple more minutes of more 'normal' mistakes; too low on 9 and then trying to avoid the spiky vegetation gave me a really bad line on 16.
Shame about those 2 controls; running pretty well, there's a 4 minute k in the middle somewhere (along a path, but still), just need to be more careful...I should wrote this down and staple it to my arm before every race!
Or just stick to fell races...
lolz
Really quite bad - 16 mins of mistakes - at least!
Lowlights were:
- 6 mins on #1, totally my fault,got used to controls being hung high and this one really wasn't, earthbank only half a metre high but couldn't see it from other side, assumed I was in wrong place,no confidence as hadn't been to start kite. There are 2 lessons here, (1) go to the start kite! (2) ' the control is clearly missing/in the wrong place' should be the last conclusion once all others have been exhausted;not the first one!
- 8 minutes on number 7, tried to cut a corner without a clear AP and paid the price.in fairness to me the control was adjacent to a path!but the paths were very indistinct and I should've picked that up from earlier in the terrain.then there was nothing to relocate from for miles.
Then a couple more minutes of more 'normal' mistakes; too low on 9 and then trying to avoid the spiky vegetation gave me a really bad line on 16.
Shame about those 2 controls; running pretty well, there's a 4 minute k in the middle somewhere (along a path, but still), just need to be more careful...I should wrote this down and staple it to my arm before every race!
Or just stick to fell races...
S+C 4:00 [5]
Saturday Feb 27, 2016 #
Running - Trail race (TourofTorpantau fell race) 1:16:11 [5] 12.16 km (6:16 / km) +669m 4:55 / km
shoes: X-Talon 190 (orange)[9.5]
3rd, but miles behind top 2 (they were 1:08 and 1:09). Exciting sprint finish to hold off the guy in 4th though. About 40 entrants.
https://drive.google.com/file/d/0B4ire04vm1ckX054V...
https://connect.garmin.com/modern/activity/1065354...
I love fell races. They feel so much more 'proper' than anything else. And I was pretty pleased with this; i wouldn't have believed a few years ago that it was even possible to run up Cribyn without walking.
Weather was excellent if a bit chilly, so just took a bumbag.since it didn't have anything heavy in it, it didn't bounce around like they can.
One fall which snapped the magnifier off my compass and feels like it broke my toe (although it probably didn't) - could've been a lot worse as it happened 6 inches away from the edge...
But I didn't get swept away by anything and so it was definitely less dangerous than last time.
The Grizzly in 2 weeks - looking at photos of last year, no one is carrying anything. But it's 20 miles, and there's only water at the water stations.shouldn't they all have gels and things? I thought that if you were going to running for more than 90 minutes you should be taking nutrition.any advice?
https://drive.google.com/file/d/0B4ire04vm1ckX054V...
https://connect.garmin.com/modern/activity/1065354...
I love fell races. They feel so much more 'proper' than anything else. And I was pretty pleased with this; i wouldn't have believed a few years ago that it was even possible to run up Cribyn without walking.
Weather was excellent if a bit chilly, so just took a bumbag.since it didn't have anything heavy in it, it didn't bounce around like they can.
One fall which snapped the magnifier off my compass and feels like it broke my toe (although it probably didn't) - could've been a lot worse as it happened 6 inches away from the edge...
But I didn't get swept away by anything and so it was definitely less dangerous than last time.
The Grizzly in 2 weeks - looking at photos of last year, no one is carrying anything. But it's 20 miles, and there's only water at the water stations.shouldn't they all have gels and things? I thought that if you were going to running for more than 90 minutes you should be taking nutrition.any advice?
Thursday Feb 25, 2016 #
Running - Road/Track (Evening run) 29:48 [3] 6.49 km (4:36 / km) +38m 4:28 / km
ahr:136 max:158 shoes: Asics Nimbus 17
Tried to get a segment; came 4th/466, 7 seconds off. I reckon I could do it.
https://www.strava.com/activities/502142195
https://www.strava.com/activities/502142195
Wednesday Feb 24, 2016 #
Running - Road/Track intervals (B+W Training) 1:13:41 [5] 9.89 km (7:27 / km)
max:166 shoes: Asics Nimbus 17
2x(4x400m(60s),(3mins),4x200m(30s),(3mins))
400s: 74,74,74,74,78,73,75,76
200s: 35,35,35,35,35,35,36,35
A bit over cautious with the first 400 of the 2nd set, trying not to pace it like a 200 and went too much the other way. Rest ok.
EDIT: much faster than November doing the same session, but that was 'windy'.there was no wind tonight.
400s: 74,74,74,74,78,73,75,76
200s: 35,35,35,35,35,35,36,35
A bit over cautious with the first 400 of the 2nd set, trying not to pace it like a 200 and went too much the other way. Rest ok.
EDIT: much faster than November doing the same session, but that was 'windy'.there was no wind tonight.
Tuesday Feb 23, 2016 #
S+C 9:00 [5]
Monday Feb 22, 2016 #
Skiing (Les houches + chamonix) 4:30:00 [3] 44.0 km (9.8 kph) +6139m
Good skiing. Les houches is pretty small so fnished off the trip back in Chamonix.
Traumatic journey home but made it eventually.
Traumatic journey home but made it eventually.
Sunday Feb 21, 2016 #
Skiing (Argentiere) 5:00:00 [3] 47.7 km (9.5 kph) +7316m
Sunshine all day. Up to the top of grand montets, 3300m or so. Stunning. Queue was tedious though.
Olly fell over into me and snapped my carbon fibre pole which is a bit annoying. I'm hoping he's going to offer to buy me another one.
Olly fell over into me and snapped my carbon fibre pole which is a bit annoying. I'm hoping he's going to offer to buy me another one.
Saturday Feb 20, 2016 #
Skiing (Le Tour + Argentiere) 5:43:00 [3] 62.8 km (11.0 kph) +11868m
Flat light all day, making moguls tricky. I'm glad I put in all the skisit work over the past month.if I keep them up for another year I reckon it will make a real difference. Did most of le tour in the morning, and all of Argentiere in the afternoon.
If running only involved the thighs I'd come back invincible.
Tried out garmins 'ultratrac' gps functionality which saves battery by reducing the time the gps is on.rather predictably this is ludicrously bad for skiing - might be ok for walking/OMMing though.
If running only involved the thighs I'd come back invincible.
Tried out garmins 'ultratrac' gps functionality which saves battery by reducing the time the gps is on.rather predictably this is ludicrously bad for skiing - might be ok for walking/OMMing though.
Friday Feb 19, 2016 #
Skiing (Chamonix day 1) 5:00:00 [3] 45.0 km (9.0 kph) +7139m
Not a lot of sleep last night - flight landed about 9pm, then a bit of delay collecting the hire car, then a lot of a delay driving to Argentiere (none of my skiing colleagues can navigate, even using Google maps! I like driving, but I wished I'd been holding a map instead), then nowhere was open for dinner...we ended up with takeaway gourmet burgers about 1:30am. This was a new experience for me.actually...They were really good.
Another faff driving to les houches and then back to chamonix again due to the world cup races in les houches meaning the whole place was packed - they had closed a lane of duel carriageway to use as a car park - and then trying to drive a car without winter tires or snow chains up a hill (note to self - not possible without major pushing)...anyway.stressful.
But then good skiing from about 11am. Changeable conditions - zero visibility for 30 mins then bright sunshine and clear blue skies for 10, then gale force winds and hail...character building stuff.beats being at work.bring on tomorrow.
Note - hanging around with 4 actuarial contractors and a law contractor is making me seriously consider contacting.
Another faff driving to les houches and then back to chamonix again due to the world cup races in les houches meaning the whole place was packed - they had closed a lane of duel carriageway to use as a car park - and then trying to drive a car without winter tires or snow chains up a hill (note to self - not possible without major pushing)...anyway.stressful.
But then good skiing from about 11am. Changeable conditions - zero visibility for 30 mins then bright sunshine and clear blue skies for 10, then gale force winds and hail...character building stuff.beats being at work.bring on tomorrow.
Note - hanging around with 4 actuarial contractors and a law contractor is making me seriously consider contacting.
Wednesday Feb 17, 2016 #
Running - Road/Track intervals (B+W Training) 1:20:08 [5] 12.56 km (6:23 / km)
shoes: Asics Nimbus 17
6x(600m(200jog),400m(400jog))
Another one of Keith's ways of breaking up 8x1km I think (I couldn't handle all 8 - there were only 6 of us and I was a good 5s behind everyone; this made it psychologically really hard).
600s: 2:08,02,04,03,03,05
400s: 78,78,77,78,79,78
I think that given the session (ie no stationary recovery), these aren't too bad. I probably would've done another two if more people had been there.it's the Weston prom race tomorrow, and the night race.But I'm going skiing!
EDIT: Just seen that we did this session in dec 2014 and I did it better then by a few seconds per rep-doh!
Another one of Keith's ways of breaking up 8x1km I think (I couldn't handle all 8 - there were only 6 of us and I was a good 5s behind everyone; this made it psychologically really hard).
600s: 2:08,02,04,03,03,05
400s: 78,78,77,78,79,78
I think that given the session (ie no stationary recovery), these aren't too bad. I probably would've done another two if more people had been there.it's the Weston prom race tomorrow, and the night race.But I'm going skiing!
EDIT: Just seen that we did this session in dec 2014 and I did it better then by a few seconds per rep-doh!
S+C 6:30 [5]
Tuesday Feb 16, 2016 #
S+C 10:00 [5]
Note
(rest day)
Packing for skiing tonight so I can do the track session tomorrow
Monday Feb 15, 2016 #
Running - Road/Track (B+W Training) 1:06:42 [5] 9.46 km (7:03 / km)
shoes: Asics Nimbus 17
6x[400(60s),200(60s),200(3mins)]
400s: 78,75,76,74,73,73
200s: 34,34,34,34,33,34,34,34,34,34,34,34
Great running conditions; cold (1 deg) but no wind.
Pretty well paced, was really starting to feel the lactic by the end - shaky legs.
400s: 78,75,76,74,73,73
200s: 34,34,34,34,33,34,34,34,34,34,34,34
Great running conditions; cold (1 deg) but no wind.
Pretty well paced, was really starting to feel the lactic by the end - shaky legs.
S+C 10:00 [5]
Sunday Feb 14, 2016 #
Orienteering - Forest race (Hound Tor ) 58:33 [5] 9.37 km (6:15 / km) +291m 5:25 / km
shoes: X-Talon 190 (orange)[9.5]
Really enjoyed this. Doing good until #6, bit of a wobble on #7 as had no confidence, but hit the trig point bang on luckily. 1 min lost on #8, it took me so long to work out it was on the same contour (which it wasn't, it was one up) that I'd dropped a contour by then and ended up way too low, was able to relocate from a giant cairn though.
Similar to 7 was tentative to 9 but the 4x4 rock feature couldn't really be missed.Pretty good navigation with a few hesitations until 16 where I came way too far south and lost about 90s just from running unnecessarily far.then fine.
I was 3rd of 12ish when we left, 4 mins behind Phil so still 90s behind even with no mistakes - credit where due,he is running very well.
Lovely day, cold and crisp with a bit of snow on the ground, very wet everywhere with freezing water but felt ok when running.
Similar to 7 was tentative to 9 but the 4x4 rock feature couldn't really be missed.Pretty good navigation with a few hesitations until 16 where I came way too far south and lost about 90s just from running unnecessarily far.then fine.
I was 3rd of 12ish when we left, 4 mins behind Phil so still 90s behind even with no mistakes - credit where due,he is running very well.
Lovely day, cold and crisp with a bit of snow on the ground, very wet everywhere with freezing water but felt ok when running.
Saturday Feb 13, 2016 #
Running - Trail race (Gwent League XC Monmouth) 43:22 [5] 10.12 km (4:17 / km) +125m 4:02 / km
shoes: Nike Zoom Rival XC
56th, 5th counter for B&W AC and therefore in the A team!
Very muddy, even the 12mm spikes were slipping a lot of the time. On some of the course I took a much wider line than others to stay on the (marginally) firmer ground - this worked well as people passed me on the inside but then fell back due to using so much energy.
Best position ever in Gwent league, and also ahead of quite a few people who would easily beat me on the road, so pretty happy with this performance.
Very muddy, even the 12mm spikes were slipping a lot of the time. On some of the course I took a much wider line than others to stay on the (marginally) firmer ground - this worked well as people passed me on the inside but then fell back due to using so much energy.
Best position ever in Gwent league, and also ahead of quite a few people who would easily beat me on the road, so pretty happy with this performance.
Friday Feb 12, 2016 #
Cycling (Back from MOT) 45:50 [3] 12.72 km (16.7 kph) +120m
shoes: Specialized Sirrus Sport [bike
I'm not a cyclist.
Cycling (To get car) 36:42 [3] 11.22 km (18.3 kph) +81m
shoes: Specialized Sirrus Sport [bike
Much easier downhill (and without the extra mile where I got lost)
S+C 7:00 [5]
Thursday Feb 11, 2016 #
Running - Road/Track race (Handicap 5k-little stoke) 18:46 [5] 5.0 km (3:45 / km) +22m 3:40 / km
ahr:154 max:165 shoes: Asics Nimbus 17
Fairly sedate. No torch which was an error.
I don't seem to able to run anywhere near as well in the evenings...
Very consistent k times (3:50) for the first four, then a quick last one.
Garmin very usefully tells me that in that last k, my pace was more consistent, my vertical oscillation and vertical ratio were better, and my ground contact time and R/L balance was better.
So basically what you're saying Garmin, is that I should run faster. Thanks.
I don't seem to able to run anywhere near as well in the evenings...
Very consistent k times (3:50) for the first four, then a quick last one.
Garmin very usefully tells me that in that last k, my pace was more consistent, my vertical oscillation and vertical ratio were better, and my ground contact time and R/L balance was better.
So basically what you're saying Garmin, is that I should run faster. Thanks.
Wednesday Feb 10, 2016 #
Running - Road/Track intervals (B+W Training) 1:14:02 [5] 10.45 km (7:05 / km)
shoes: Asics Nimbus 17
3x[5x400m(60s),(3mins)]
400s:
75,75,75,76,75
77,76,76,77,76
77,76,76,76,75
These are good, very consistent, happy with pace :)
Nice to be running in virtually no wind for a change.
400s:
75,75,75,76,75
77,76,76,77,76
77,76,76,76,75
These are good, very consistent, happy with pace :)
Nice to be running in virtually no wind for a change.
C • wind 1
S+C 4:00 [5]
Just skisit
Tuesday Feb 9, 2016 #
S+C 11:00 [5]
Monday Feb 8, 2016 #
Running - Road/Track intervals (B+W Training) 1:12:02 [5] 11.8 km (6:06 / km)
shoes: Asics Nimbus 17
My least favorite session.
2x450,2x1k,2k,2x1k,2x450
[Paces, the 1k and 2k were whistled]
450s: 3:31,24,24,14 (95,91,92,89)
1ks: 3:37,35,31,38
2k: 3:39
Windy, but not as bad as Monday. Similar times to the last time we did the session - probably similar conditions as well.
2x450,2x1k,2k,2x1k,2x450
[Paces, the 1k and 2k were whistled]
450s: 3:31,24,24,14 (95,91,92,89)
1ks: 3:37,35,31,38
2k: 3:39
Windy, but not as bad as Monday. Similar times to the last time we did the session - probably similar conditions as well.
S+C 10:00 [5]
Sunday Feb 7, 2016 #
Orienteering - Forest race (Brierley) 1:27:14 [5] 11.87 km (7:21 / km) +455m 6:10 / km
Back on-form (more or less) after last week's debacle.
S-10 - a few minor mistakes but nothing big; only a minute down on Clive and Mark B at this point
10-11 - going straight was okay, but the river was deeper than I expected (thigh, rather than ankle) so I decided to faceplant it. Bit chilly. Actually a pretty competitive time for this leg despite that.
to 13 - 2 mins down on Clive now but only 20s down on Mark B and ahead of Nic B. This is good stuff.
14 - mistake - damn! It was going so well. My AP was 200m away from the control and I elected to not go to the closer PJ as it was a 50m deviation - big mistake - would have found it if I'd kept going for a bit, but turned to the right too early and then got confused. (3 mins)
15 fine
16 - 2nd mistake. And a really silly one. Wasn't sure where I'd come out after crossing the river and just ran along the path I thought was right rather than looking for any (of the very obvious) features - therefore went 200m too far and had to double back; so 400m extra distance (2mins)
24 - horribly brambly stream crossing going straight (I fell down a bit of hill and got some nice trophy cuts), would definitely have been faster to go round the path here.
to finish - again, nothing major
I don't think the big mistakes are through tiredness since they occurred halfway through and the rest of the course was fine - just lack of concentration I think.
So only really lost 5 minutes, and only 2 real mistake-mistakes; much better than last week and definitely fitness is improving, no real problem with the distance and was running up most of the hills. Just need to keep the levels of concentration up for the whole race.
S-10 - a few minor mistakes but nothing big; only a minute down on Clive and Mark B at this point
10-11 - going straight was okay, but the river was deeper than I expected (thigh, rather than ankle) so I decided to faceplant it. Bit chilly. Actually a pretty competitive time for this leg despite that.
to 13 - 2 mins down on Clive now but only 20s down on Mark B and ahead of Nic B. This is good stuff.
14 - mistake - damn! It was going so well. My AP was 200m away from the control and I elected to not go to the closer PJ as it was a 50m deviation - big mistake - would have found it if I'd kept going for a bit, but turned to the right too early and then got confused. (3 mins)
15 fine
16 - 2nd mistake. And a really silly one. Wasn't sure where I'd come out after crossing the river and just ran along the path I thought was right rather than looking for any (of the very obvious) features - therefore went 200m too far and had to double back; so 400m extra distance (2mins)
24 - horribly brambly stream crossing going straight (I fell down a bit of hill and got some nice trophy cuts), would definitely have been faster to go round the path here.
to finish - again, nothing major
I don't think the big mistakes are through tiredness since they occurred halfway through and the rest of the course was fine - just lack of concentration I think.
So only really lost 5 minutes, and only 2 real mistake-mistakes; much better than last week and definitely fitness is improving, no real problem with the distance and was running up most of the hills. Just need to keep the levels of concentration up for the whole race.
Saturday Feb 6, 2016 #
Running - Road/Track race (Cheltenham Parkrun) 19:00 [5] 5.0 km (3:48 / km) +17m 3:44 / km
shoes: Nike Pegasus 32
Wetwetwetwetwet
Closest I've ever come to running in a coat.
4 laps but pretty nice course, not many corners and quite flat. Also, everyone well behaved and keeping to one side when being overtaken.
Pace good for first two laps then couldn't maintain it.
Closest I've ever come to running in a coat.
4 laps but pretty nice course, not many corners and quite flat. Also, everyone well behaved and keeping to one side when being overtaken.
Pace good for first two laps then couldn't maintain it.
S+C 11:00 [5]
Friday Feb 5, 2016 #
Note
(rest day)
Written something about Sunday's disaster
Thursday Feb 4, 2016 #
Running - Road/Track (Jog) 22:15 [3] 4.67 km (4:46 / km) +28m 4:38 / km
shoes: Asics Nimbus 17
Had some time waiting for dinner to cook so experimented with the 'lactate test' on the garmin.
Basically it makes you warm up for 10 minutes then run at steadily increasing heartrates until you die (I think)
Anyway I didn't really have long enough to complete as it kept telling me my hr wasn't fast enough.
Basically it makes you warm up for 10 minutes then run at steadily increasing heartrates until you die (I think)
Anyway I didn't really have long enough to complete as it kept telling me my hr wasn't fast enough.
S+C 8:00 [5]
4 minute continuous elbow plank - clearly all the planking is making me better at planking.
+4 min skisit
+4 min skisit
Wednesday Feb 3, 2016 #
Running - Road/Track intervals (B+W Training) 1:19:27 [5] 11.93 km (6:40 / km)
shoes: Asics Nimbus 17
4x[1500m(90s),400m(3 mins)]
Same session, different ordering - aim was to get us used to changing pace.
1500s: 5:26,24,23,26
400s: 73,75,76,75
1500s felt tough, but then, they always do. Doing them in about 3:30 pace is okay,I think - but actually, that would be 5:15.Need to speed up a bit...
Same session, different ordering - aim was to get us used to changing pace.
1500s: 5:26,24,23,26
400s: 73,75,76,75
1500s felt tough, but then, they always do. Doing them in about 3:30 pace is okay,I think - but actually, that would be 5:15.Need to speed up a bit...
S+C 11:00 [5]
Tuesday Feb 2, 2016 #
S+C 11:00 [5]
7 plank, 4 skisit
Monday Feb 1, 2016 #
Running - Road/Track (B+W Training) 1:21:35 [5] 12.33 km (6:37 / km)
shoes: Asics Nimbus 17
4x[5x300m(60s),(3mins)]
The windiest it has ever been in the world,ever.
300s: 58,58,57,58,56;57,55,57,57,57;59,59,56,56,57;57,57,56,57,58
Pretty consistent. Hard to say how much time to add due to the conditions, but I reckon quite a lot.
The windiest it has ever been in the world,ever.
300s: 58,58,57,58,56;57,55,57,57,57;59,59,56,56,57;57,57,56,57,58
Pretty consistent. Hard to say how much time to add due to the conditions, but I reckon quite a lot.
S+C 9:30 [5]
3:30,6