Training Log Archive: Mark3In the 30 days ending Jun 30, 2016:
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Thursday Jun 30, 2016 #
Running - Trail race (Dundry Thunder) 46:13 [5] 10.38 km (4:27 / km) +253m 3:58 / km
shoes: X-Talon 212 (Jan16)
Bit disappointed with this, 90s slower than last year despite feeling pretty good.
Admittedly conditions far wetter this year so will be interesting to compare everyone else's times.
EDIT:
8th/86
http://static1.squarespace.com/static/56a67b11df40...
Can't find results from last year, though! Well ahead of Clare Prosser and Matt Burns, so can't be all bad. My 44:40 last year would have been 3rd and nearly 2nd this year, so conditions must have been tougher this year.
Admittedly conditions far wetter this year so will be interesting to compare everyone else's times.
EDIT:
8th/86
http://static1.squarespace.com/static/56a67b11df40...
Can't find results from last year, though! Well ahead of Clare Prosser and Matt Burns, so can't be all bad. My 44:40 last year would have been 3rd and nearly 2nd this year, so conditions must have been tougher this year.
Wednesday Jun 29, 2016 #
Orienteering - Urban race (Harbourside urban) 42:17 [5] 9.12 km (4:38 / km) +43m 4:32 / km
shoes: Nike Pegasus 32
Raining throughout.
6th/51
Running pretty well but missed a lot of the best choices; 8,10,11,13,17 all suboptimal.
However, really enjoyed it, much more than last time here; despite being totally soaked. Massive advantage to have been here before, but still far from being trivial despite that prior knowledge.Really well planned, therefore.
Massive garmin fail - look forward to reading reviews of the new suunto when it comes out in August..
6th/51
Running pretty well but missed a lot of the best choices; 8,10,11,13,17 all suboptimal.
However, really enjoyed it, much more than last time here; despite being totally soaked. Massive advantage to have been here before, but still far from being trivial despite that prior knowledge.Really well planned, therefore.
Massive garmin fail - look forward to reading reviews of the new suunto when it comes out in August..
Tuesday Jun 28, 2016 #
Crosstraining 45:00 [3]
Resistance 7/10. This is a pretty tough arm workout.
My arms are seriously poor.
My arms are seriously poor.
Monday Jun 27, 2016 #
Running - Road/Track intervals (B+W Training) 1:19:38 [5] 8.97 km (8:53 / km)
shoes: Nike Pegasus 32
Hooray! No longer ill.
6x(400m,200m,200m) with 1,1,3 recovery.
400s: 81,77,75,76,76,76
200s: 35,34,35,35,34,35,34,35,34,35,35,35
6x(400m,200m,200m) with 1,1,3 recovery.
400s: 81,77,75,76,76,76
200s: 35,34,35,35,34,35,34,35,34,35,35,35
Sunday Jun 26, 2016 #
Orienteering - Forest race (Harvester leg 6) 44:00 [5] 6.68 km (6:35 / km) +182m 5:48 / km
(sick) shoes: X-Talon 190 (blue)
Woken by Ifor with the words 'James set off at 3:20; if he finishes in less than 40 minutes you're going to need two headtorches...'
I had zero headtorches with me.
Big difference being in the A team - last time doing Harvester I set off about 7am.
James back about 4:45 so light by then, luckily for me. Setting off about 15 mins behind Drongo and on my own, so no pressure. A bit tentative at the start and a minute lost on 4 in the circle - it was lower down than I expected. Then good until 7-8 where lost another minute being on the low path rather than the higher one and getting the crags confused.
Good through the quarry ones.then tried to stay high and avoid some climb on the long leg to 12; this has little effect and straighter was probably better.similarly to 13, took the safe path route rather than hoping to find a way through the gorse.
Didn't see anyone until the down-up leg to 15 where I espied Drongo in the distance; seems I'd caught them up! This was a surprise. Pushed quite hard on the last few to hand Clive over about 5s down on Ben Stevens.
2nd team (quite a long way) behind NOC. Drongo and FVO both also ahead of us, but mispunched.
Was winning leg 6 when I left which was good even though could've been a couple of minutes faster.
I had zero headtorches with me.
Big difference being in the A team - last time doing Harvester I set off about 7am.
James back about 4:45 so light by then, luckily for me. Setting off about 15 mins behind Drongo and on my own, so no pressure. A bit tentative at the start and a minute lost on 4 in the circle - it was lower down than I expected. Then good until 7-8 where lost another minute being on the low path rather than the higher one and getting the crags confused.
Good through the quarry ones.then tried to stay high and avoid some climb on the long leg to 12; this has little effect and straighter was probably better.similarly to 13, took the safe path route rather than hoping to find a way through the gorse.
Didn't see anyone until the down-up leg to 15 where I espied Drongo in the distance; seems I'd caught them up! This was a surprise. Pushed quite hard on the last few to hand Clive over about 5s down on Ben Stevens.
2nd team (quite a long way) behind NOC. Drongo and FVO both also ahead of us, but mispunched.
Was winning leg 6 when I left which was good even though could've been a couple of minutes faster.
Note
(sick)
Really wanted to do Tour de Calch and had decided to come home and sleep for a bit then set off. Really struggling to keep my eyes open for the drive back, but then couldn't get to sleep once got to bed - so decided against the race - shame because the race would've been fine, but the drive would not.
Saturday Jun 25, 2016 #
Running - Trail race (Cotswold Way Relay leg 3) 59:44 [5] 13.27 km (4:30 / km) +333m 4:00 / km
(sick) shoes: X-Talon 190 (blue)
4th place (so improving on my 5th leg 1 2014 and 5th leg 2 2015)
Slightly confused in a few places near the start as hadn't recce'd that bit (and hadn't looked at the map closely enough at the place where we descended from cleeve hill) but no time lost. Top 3 went off into the distance and settled into a group 4,5,6.got to the road section and tried to open up a gap; we dropped one guy but the other stayed with me. I ensured to get just ahead before the downhill and as expected I destroyed him here, and actually caught 3rd.
Over the road and up the hill though, and 3rd disappeared again and 4th caught me.felt tough up the hill, but was running strongly at the top and regained 4th.
Pleased to finish under the hour (just) although its a very arbitrary goal...
Team in 3rd place after 3 legs despite being 13th ish leg 1,6th leg 2 and 4th leg 3.I think we lost a bit of time on 4, but we have a very strong 5,6 and 8 so hopefully can pull back some time...whatever happens should be B&W best result.
Women's team winning - but they're used to that!
Cold has turned into a sore throat - I tend to get symptoms spread out rather than all at once - hopefully this is the last one!
Slightly confused in a few places near the start as hadn't recce'd that bit (and hadn't looked at the map closely enough at the place where we descended from cleeve hill) but no time lost. Top 3 went off into the distance and settled into a group 4,5,6.got to the road section and tried to open up a gap; we dropped one guy but the other stayed with me. I ensured to get just ahead before the downhill and as expected I destroyed him here, and actually caught 3rd.
Over the road and up the hill though, and 3rd disappeared again and 4th caught me.felt tough up the hill, but was running strongly at the top and regained 4th.
Pleased to finish under the hour (just) although its a very arbitrary goal...
Team in 3rd place after 3 legs despite being 13th ish leg 1,6th leg 2 and 4th leg 3.I think we lost a bit of time on 4, but we have a very strong 5,6 and 8 so hopefully can pull back some time...whatever happens should be B&W best result.
Women's team winning - but they're used to that!
Cold has turned into a sore throat - I tend to get symptoms spread out rather than all at once - hopefully this is the last one!
Friday Jun 24, 2016 #
Note
(sick) (rest day)
S+C 6:00 [5]
Thursday Jun 23, 2016 #
Crosstraining 30:00 [3]
(sick)
Wednesday Jun 22, 2016 #
Orienteering - Urban race (Chippenham Urban) 39:17 [5] 8.72 km (4:30 / km) +55m 4:22 / km
(sick) shoes: Nike Pegasus 32
Looking forward to being able to breathe through my nose. However I think the difficulty with finding any pace today is more likely down to the last 5 days - probably need a rest day.
#1 was a good leg - I think I did it okay, just very slowly with a lot of stopping and thinking - but I didn't get trapped...
Got the decisions right on 2 and 3, but not 4 - I'd decided to go south and so came out of the school that way, but then changed my mind and went north. I think south is better (although it's close) but should have come out of school to north if going north. Basically - should've stuck with original choice rather than changing! Good planning from Paul.
Happy with route to 7 - Adam went E here but I think W is shorter? Although potentially more climb and more complex/more corners - so it's probably close.
Didn't spot that river on way to 12 was uncrossable and so elected to run along it for a bit and see if I could spot a way through the green - then when I'd committed to that route choice, noticed the black lines...
route still wasn't bad, but I think east is better, and I'd have gone that way if I'd been thinking straight.
Lost a bit of time on 18 due to navigating to 15 (trying to go round the loop again); maybe 30s. More bits of time lost on 21 (confused by crossing - my fault), 22 (should have cut in at the last moment and stayed on the reliable road surface for longer) and 24 (took the correct route E but stayed on the slippery path rather than coming back to the big one).
Just over 4 mins behind Adam, and 1ish behind Tom - 3rd/42
http://www.bristolorienteering.org.uk/sites/defaul...
Splits show that Tom was simply running faster than me - nearly as fast as Adam, actually - but made more mistakes. I managed to take one split away from Adam - 24-25 - by one second. #victory
#1 was a good leg - I think I did it okay, just very slowly with a lot of stopping and thinking - but I didn't get trapped...
Got the decisions right on 2 and 3, but not 4 - I'd decided to go south and so came out of the school that way, but then changed my mind and went north. I think south is better (although it's close) but should have come out of school to north if going north. Basically - should've stuck with original choice rather than changing! Good planning from Paul.
Happy with route to 7 - Adam went E here but I think W is shorter? Although potentially more climb and more complex/more corners - so it's probably close.
Didn't spot that river on way to 12 was uncrossable and so elected to run along it for a bit and see if I could spot a way through the green - then when I'd committed to that route choice, noticed the black lines...
route still wasn't bad, but I think east is better, and I'd have gone that way if I'd been thinking straight.
Lost a bit of time on 18 due to navigating to 15 (trying to go round the loop again); maybe 30s. More bits of time lost on 21 (confused by crossing - my fault), 22 (should have cut in at the last moment and stayed on the reliable road surface for longer) and 24 (took the correct route E but stayed on the slippery path rather than coming back to the big one).
Just over 4 mins behind Adam, and 1ish behind Tom - 3rd/42
http://www.bristolorienteering.org.uk/sites/defaul...
Splits show that Tom was simply running faster than me - nearly as fast as Adam, actually - but made more mistakes. I managed to take one split away from Adam - 24-25 - by one second. #victory
Tuesday Jun 21, 2016 #
Running - Trail race (Beacon Batch Fell race) 40:18 [5] 8.67 km (4:39 / km) +302m 3:58 / km
(sick) shoes: X-Talon 190 (blue)
9th place: http://www.westonac.co.uk/results/2016/Beacon_Batc...
Passed by a lot of people up the first hill, but got back most of them on the downhill, and then on the flat at the top of the second hill. I don't think I'm getting faster running up, but my recovery at the top is definitely improving.
Andy Dunn was pretty close to Duncan near the front, so he's running really well, which bodes well for our CWR team :)
B&W 2nd team.
Passed by a lot of people up the first hill, but got back most of them on the downhill, and then on the flat at the top of the second hill. I don't think I'm getting faster running up, but my recovery at the top is definitely improving.
Andy Dunn was pretty close to Duncan near the front, so he's running really well, which bodes well for our CWR team :)
B&W 2nd team.
Monday Jun 20, 2016 #
Running - Road/Track intervals (B+W Training) 1:18:44 [5] 9.18 km (8:35 / km)
(sick) shoes: Nike Pegasus 32
250m,500m,1k,2k,1k,500m,250m
First time doing this session. I dislike any session with a 2k in it. Massive recoveries so HR was coming right down, but still felt pretty dreadful. Still a bit ill so hope its that,but much better than before.
250s: 46,44
500s: 1:42,1:39
1ks: 3:32,3:36
2k: 7:26
Not too dreadful i suppose. Looking forward to beacon batch...
First time doing this session. I dislike any session with a 2k in it. Massive recoveries so HR was coming right down, but still felt pretty dreadful. Still a bit ill so hope its that,but much better than before.
250s: 46,44
500s: 1:42,1:39
1ks: 3:32,3:36
2k: 7:26
Not too dreadful i suppose. Looking forward to beacon batch...
Sunday Jun 19, 2016 #
Orienteering - Urban race (NWO Handicap Relay) 39:54 [5] 8.96 km (4:27 / km) +59m 4:19 / km
(sick) shoes: Nike Pegasus 32
Zero handicap since Jason and I both M21 - therefore we started last...
6 legs, 3 each: L,L,M,M,S,S for us; I went first.
Despite telling the other guys to look at the map rather than following everyone else to the first control, I proceeded not to do this and therefore lost about a minute on number 1.dammit! Felt like an idiot.was an idiot.
Otherwise good, missed a few optimum routes but basically clean.
3rd overall,and I think we were the fastest team if you ignore handicapping. jase did really well!
6 legs, 3 each: L,L,M,M,S,S for us; I went first.
Despite telling the other guys to look at the map rather than following everyone else to the first control, I proceeded not to do this and therefore lost about a minute on number 1.dammit! Felt like an idiot.was an idiot.
Otherwise good, missed a few optimum routes but basically clean.
3rd overall,and I think we were the fastest team if you ignore handicapping. jase did really well!
Saturday Jun 18, 2016 #
Note
(sick)
Lemsip makes poor orienteering fuel; hopefully it works better for running.
Running - Trail race (Coity Fell Race (anticlo)) 42:21 [5] 9.19 km (4:36 / km) +285m 3:59 / km
(sick) shoes: X-Talon 190 (blue)
Good fun - enjoyed this despite having to clear throat and/or blow nose every 50m.
Think I was 4th - set off pretty conservatively up the hill and then was overtaking people which was good.quite a way behind 3rd though.
http://www.pontypoolrunners.co.uk/Coity%20Fell%20R...
Think I was 4th - set off pretty conservatively up the hill and then was overtaking people which was good.quite a way behind 3rd though.
http://www.pontypoolrunners.co.uk/Coity%20Fell%20R...
Friday Jun 17, 2016 #
Note
(sick)
Still ill.
Thursday Jun 16, 2016 #
Running - Trail (CWR leg 3 recce) 1:35:24 [3] 14.64 km (6:31 / km) +473m 5:37 / km
(sick) shoes: Mizuno Wave Kien
Started from the end and went backwards; wanted to do the whole thing (26k) but I hadn't planned on feeling grotty the whole way round and barely getting any sleep last night.Also quite a stressful day at work.
Did the main climb and descent though.the descent goes on for ages and is a good steepness for pretty quick running. The hill isn't too bad (definitely getting better at hills).quite a nice leg tbh. Should be ok not to recce the first bit, there will be lots of people on cleeve hill at the start...
It was muddy. The mizunos are dreadful in mud.
Did the main climb and descent though.the descent goes on for ages and is a good steepness for pretty quick running. The hill isn't too bad (definitely getting better at hills).quite a nice leg tbh. Should be ok not to recce the first bit, there will be lots of people on cleeve hill at the start...
It was muddy. The mizunos are dreadful in mud.
Wednesday Jun 15, 2016 #
Orienteering - Urban race (Keynsham urban) 40:28 [5] 9.01 km (4:29 / km) +60m 4:21 / km
(injured) (sick) shoes: Nike Pegasus 32
http://www.bristolorienteering.org.uk/sites/defaul...
Foot feeling a lot better, still slightly weird but no pain anymore. Hurray!
Feeling a bit grim though, not quite bad enough to miss work but definitely not 100%. Didn't seem to affect my running though.
Made a few bad choices.
5-6 decided to go longer, simpler way - way which looked complicated actually wasn't
6-7 catching Gavin and decided to go different way because 'they were both the same length'.they were not.
18-19 ran around an extra building
19-20 zig zagged rather than going round the wall
Those were all minor. Major mistake on 23 though - went down correct road, convinced myself it was wrong so went back, went down incorrect path, realised, went back to correct road. At least a minute.very annoying.not really sure what caused me to lose concentration here? It wasn't a complicated leg.
Good courses, good map, nice area, nice evening for running.
Really appreciated contactless punching - forced you to plan ahead and flow through the controls. Obviously you should always be doing this! Definitely something to work on.
Foot feeling a lot better, still slightly weird but no pain anymore. Hurray!
Feeling a bit grim though, not quite bad enough to miss work but definitely not 100%. Didn't seem to affect my running though.
Made a few bad choices.
5-6 decided to go longer, simpler way - way which looked complicated actually wasn't
6-7 catching Gavin and decided to go different way because 'they were both the same length'.they were not.
18-19 ran around an extra building
19-20 zig zagged rather than going round the wall
Those were all minor. Major mistake on 23 though - went down correct road, convinced myself it was wrong so went back, went down incorrect path, realised, went back to correct road. At least a minute.very annoying.not really sure what caused me to lose concentration here? It wasn't a complicated leg.
Good courses, good map, nice area, nice evening for running.
Really appreciated contactless punching - forced you to plan ahead and flow through the controls. Obviously you should always be doing this! Definitely something to work on.
Tuesday Jun 14, 2016 #
S+C 6:00 [5]
(injured)
Monday Jun 13, 2016 #
Running - Road/Track intervals (B+W Training) 1:23:31 [5] 10.79 km (7:44 / km)
(injured) shoes: Nike Pegasus 32
3x500m,5x300m,7x300m
Half of Keith's session and half of Chris's. Didn't fancy 10x150m. Foot felt weird in the warm up but ok for the reps.whatever it is is definitely getting better.
500s: 1:42, 1:41, 1:41
300s: 55,57,57,58,58,57,57,59,58,57,57,56
Consistent but pretty slow; standard for having a week off. no session until next week now either as will do Keynsham on Wednesday.
Half of Keith's session and half of Chris's. Didn't fancy 10x150m. Foot felt weird in the warm up but ok for the reps.whatever it is is definitely getting better.
500s: 1:42, 1:41, 1:41
300s: 55,57,57,58,58,57,57,59,58,57,57,56
Consistent but pretty slow; standard for having a week off. no session until next week now either as will do Keynsham on Wednesday.
Sunday Jun 12, 2016 #
Orienteering - Forest race (British Middle Distance C) 53:08 [5] 6.97 km (7:37 / km) +90m 7:10 / km
(injured) shoes: X-Talon 212 (Jan16)
Probably my best ever performance in British champs. In the lead when I finished! I'm aware this should always happen in a seeded race, but it never has before...
I've run here before and I knew it was very complex and the vegetation obscures the contours and the paths are hard to distinguish between the mapped and the not, so the plan was to be slow and careful and not try and go crazy just because it's a middle.
So slow to 1 and 2, going back to the path each time.undergrowth made visibility very low so thought this was safer.did cut corner on 3 but it was slow going - this reinforced that paths were best. Bit of luck required on the next few controls as the contours didn't seem quite right - retrospectively they're fine, i think at the time I was just struggling to see them through a steamed up, rained on magnifier.
Slight 90° path error to 6 but worked it out ok.very slow to 7 and 8 in the technical stuff.went a very long way round to the east to 9; I think way would've been better. Slow and careful again 11-13.then three straightforward controls which I could've done faster but was still in caution mode.
One mistake on an easy control near the end, overshooting rhodedendrons, but identified it fairly fast from the size of the bush and corrected.again pretty safe to the end, but I knew i was doing ok by that point and I didn't want to mess it up!
Beat some people who are much better than me, which is always nice :)
My foot was fine for the whole race but aching really badly walking around and back to the car afterwards, so who knows what's going on there.
I've run here before and I knew it was very complex and the vegetation obscures the contours and the paths are hard to distinguish between the mapped and the not, so the plan was to be slow and careful and not try and go crazy just because it's a middle.
So slow to 1 and 2, going back to the path each time.undergrowth made visibility very low so thought this was safer.did cut corner on 3 but it was slow going - this reinforced that paths were best. Bit of luck required on the next few controls as the contours didn't seem quite right - retrospectively they're fine, i think at the time I was just struggling to see them through a steamed up, rained on magnifier.
Slight 90° path error to 6 but worked it out ok.very slow to 7 and 8 in the technical stuff.went a very long way round to the east to 9; I think way would've been better. Slow and careful again 11-13.then three straightforward controls which I could've done faster but was still in caution mode.
One mistake on an easy control near the end, overshooting rhodedendrons, but identified it fairly fast from the size of the bush and corrected.again pretty safe to the end, but I knew i was doing ok by that point and I didn't want to mess it up!
Beat some people who are much better than me, which is always nice :)
My foot was fine for the whole race but aching really badly walking around and back to the car afterwards, so who knows what's going on there.
Saturday Jun 11, 2016 #
Orienteering - Urban race (British Sprints Heat ) 17:22 [5] 4.15 km (4:11 / km) +6m 4:09 / km
(injured) shoes: Nike Pegasus 32
Major plus point here is that my foot felt fine while running. It didn't feel quite right between the races, or wandering around afterwards, but it wasn't really painful, just weird. So should be fine to run tomorrow.
Enjoyed the heat.fast and furious start with a few left/right 50/50 ish choices but mainly just fast.
3 route choice legs:
11-12, across marsh or round path?i chose path.I think this was a good choice - certainly is from the map.
17-18, missed option to go under underpass and went a longer way.about 100m so 25s maybe.
18-19 round path rather than down steep bank.this is longer but beat tom here who said bank was vertiginous. So only really lost those 25s - a good run.
100s behind Eddie though - can't compete with him anymore.
Enjoyed the heat.fast and furious start with a few left/right 50/50 ish choices but mainly just fast.
3 route choice legs:
11-12, across marsh or round path?i chose path.I think this was a good choice - certainly is from the map.
17-18, missed option to go under underpass and went a longer way.about 100m so 25s maybe.
18-19 round path rather than down steep bank.this is longer but beat tom here who said bank was vertiginous. So only really lost those 25s - a good run.
100s behind Eddie though - can't compete with him anymore.
Orienteering - Urban race (British Sprints Final) 17:31 [5] 3.91 km (4:29 / km) +9m 4:26 / km
(injured) shoes: Nike Pegasus 32
Heavy rain.
Some good choices on the first few legs; very different from the heat.I think they were marginal, but definitely made you think.took all choices differently from Nick - I avoided two flights of stairs - he was about a second ahead on each but I had more energy remaining...
Good to 9. Mistake on 10 - went around some OOB that turned out to be IB; about 100m extra distance, 25s.
Then big mistake 19-20 unfortunately.missed that fence became crossable after bridge and so descended muddy path rather than nice slope and added extra underpass, 35s.
So more like a minute lost in the final compared to half that in the heat.
Enjoyed it though, and still pretty good runs for a big competition.
Definitely played it safe with the OOB :)
Some good choices on the first few legs; very different from the heat.I think they were marginal, but definitely made you think.took all choices differently from Nick - I avoided two flights of stairs - he was about a second ahead on each but I had more energy remaining...
Good to 9. Mistake on 10 - went around some OOB that turned out to be IB; about 100m extra distance, 25s.
Then big mistake 19-20 unfortunately.missed that fence became crossable after bridge and so descended muddy path rather than nice slope and added extra underpass, 35s.
So more like a minute lost in the final compared to half that in the heat.
Enjoyed it though, and still pretty good runs for a big competition.
Definitely played it safe with the OOB :)
Thursday Jun 9, 2016 #
Cycling 20:00 [3] 8.0 km (24.0 kph)
(injured) shoes: Specialized Sirrus Sport [bike
Spent several hours researching which exercise bike to buy.
Then actually went cycling and remembered that I hate it.
Started looking at cross trainers instead.
Then actually went cycling and remembered that I hate it.
Started looking at cross trainers instead.
S+C 8:00 [5]
Wednesday Jun 8, 2016 #
Note
Worried about this. Nothing Google suggests for this part of the foot sounds feasible other than a stress fracture.
I don't want a stress fracture.
Starting to get painful even when walking.
I don't want a stress fracture.
Starting to get painful even when walking.
Note
(injured)
Pretty painful to walk. Going to have to start cycling if this continues :(
S+C 10:00 [5]
Tuesday Jun 7, 2016 #
Running - Trail (Tentative jog) 20:00 [1] 3.0 km (6:40 / km)
(injured) shoes: Nike Pegasus 32
Mystery pain along bottom left edge of foot. Bearable but extremely unpleasant. Decided against intervals and just jogged for a bit to see if it went away. It didn't.
Monday Jun 6, 2016 #
Note
(rest day)
Sad to miss Blaise. Calves ludicrously tight though; couldn't even manage a jog.
Sunday Jun 5, 2016 #
Running - Road/Track race (Derry Marathon) 3:06:19 [5] 42.2 km (4:25 / km) +206m 4:19 / km
shoes: Adidas Adios 3
Aaaaargh the last 10k of this was horrible. Similar to previous marathon; I can cope with 20 mile races ok but the last 6 are hell.
Even so, managed to hold it together for 37k. Pacing until then was quite frankly a triumph. Through halfway in just over 1:31 which was more or less exactly on target; marginally faster.
Got to 38k in 2:46:13, leaving 18:47 for the last 4.2k. That's 4:30 ks. I could not manage it. Just felt dreadful. It was hot - this definitely contributed.
Disappointed not to make the 3:05 target, but I know its still a good time. I'm not sure if I will even attempt it again...stuff like Transylvania and the OMM are so much more fun (and equally challenging)
Even so, managed to hold it together for 37k. Pacing until then was quite frankly a triumph. Through halfway in just over 1:31 which was more or less exactly on target; marginally faster.
Got to 38k in 2:46:13, leaving 18:47 for the last 4.2k. That's 4:30 ks. I could not manage it. Just felt dreadful. It was hot - this definitely contributed.
Disappointed not to make the 3:05 target, but I know its still a good time. I'm not sure if I will even attempt it again...stuff like Transylvania and the OMM are so much more fun (and equally challenging)
Saturday Jun 4, 2016 #
Running - Road/Track race (Parkrun - Derry) 22:51 [3] 5.0 km (4:34 / km) +11m 4:31 / km
shoes: Adidas Adios 3
Aimed for 3k at 5:00 ks, 2k at marathon pace (4:20s).
Bit fast. Felt good. Tomorrow is forecast to be really hot :(
Bit fast. Felt good. Tomorrow is forecast to be really hot :(
Thursday Jun 2, 2016 #
Running - Trail race (Burrington Blaster) 36:20 [5] 8.16 km (4:27 / km) +266m 3:50 / km
shoes: X-Talon 212 (Jan16)
12s faster than last year, so still improving...just...
I think the hill work is definitely paying off; I felt the hill last year was somehow much longer and tougher than this year. Managed to beat Clare Prosser this year too. Still miles behind on-form Paul Deaton though.
Enjoyed it. Felt very short.
I think the hill work is definitely paying off; I felt the hill last year was somehow much longer and tougher than this year. Managed to beat Clare Prosser this year too. Still miles behind on-form Paul Deaton though.
Enjoyed it. Felt very short.
Wednesday Jun 1, 2016 #
Running - Road/Track intervals (Quick session) 39:32 [5] 8.03 km (4:55 / km) +43m 4:48 / km
shoes: Nike Pegasus 32
Last intervals before marathon - 5x1k (ish)
Pace: 3:31,3:28,3:30,3:35,3:38
Pace: 3:31,3:28,3:30,3:35,3:38