Training Log Archive: Mark3In the 31 days ending Mar 31, 2015:
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| 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 | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||
Tuesday Mar 31, 2015 #
Note
(injured) (rest day)
Monday Mar 30, 2015 #
Note
(injured) (rest day)
Sunday Mar 29, 2015 #
Running race (Forest of Dean HM) 1:29:01 [5] 21.1 km (4:13 / km) +245m 3:59 / km
(injured) shoes: Saucony Virrata 2
My new ITB issue felt totally fine after a warm-up so I was confident this would go fine.
And it was for about 2k before the downhill, then the increased force/cadence/something must have aggravated it because it was pretty sore. Thought about dropping out, but decided to see if it was possible to run through it...
...and it seemed to be; it still ached but it was bearable. Right up to about 17k where it turned into agony. But I was still on for a pretty good time, and I knew the 4k walk back would hurt a lot as well, so forced myself to get going again (sort of).
Still a PB and glad to get under 90, but a very frustrating one - I'm pretty sure I was on for 85 which was the target (the guy I was running with between 5 and 15k or so did just under 86 and I reckon I had the measure of him) and it was by no means an easy course; hilly/rainy/windy. Paced pretty well too I thought.
Lot of hardcore rolling and stretching planned now.
http://www.movescount.com/moves/move57446868
ks:
3:42
3:51
3:20 (downhill)
3:47
4:02
3:55
4:09
4:24
4:14
4:07
4:49 (uphill)
3:54
4:23
4:15
4:07
4:03
4:04
4:31 ow
5:28 OW
5:14 ow
4:42 ow
Saturday Mar 28, 2015 #
Running 20:00 [2] 2.0 km (10:00 / km)
(injured)
Foam roller came, and it had a list of things you could roll. So I did them all.
Friday Mar 27, 2015 #
Note
(injured) (rest day)
Thursday Mar 26, 2015 #
Note
(injured)
Wednesday Mar 25, 2015 #
Cycling (To/From WISE) 20:00 [1] 5.0 km (15.0 kph)
(injured) shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:00:00 [3] 8.0 km (7:30 / km)
(injured) shoes: Adidas Adios 2
Twinged a bit, but nothing like as bad as Monday.
Foam roller in the post.
Monday Mar 23, 2015 #
Running (B+W Training) 1:00:00 [2] 5.0 km (12:00 / km)
(injured) shoes: Adidas Adios 2
Went for a very slow run because my knee hurt a bit during warm-up.
Had to stop a few times because it hurt so much. Must be a cycling injury since it hurts in a place of which I wasn't previously aware; sort of on the outside, level with the bottom of the kneecap. It calmed down a bit so I tried to do an interval a bit later on - this was a mistake; I made it less than a meter.
It's incredibly annoying to be injured doing a sport I don't even like that much! It better be okay for the weekend.
Sunday Mar 22, 2015 #
Running race (Tockington Duathlon) 12:46 [5] 3.4 km (3:45 / km)
shoes: Saucony Virrata 2
1) 5:38 run, 51s transition
3) 6:17 run
Cycling race (Tockington Duathlon) 32:55 [5] 15.7 km (28.6 kph) +63m
shoes: Specialized Sirrus Sport [bike
11th/33 overall, 7 mins down
Saturday Mar 21, 2015 #
Running long (Green Man (SG-AC)) 2:48:13 [3] 28.23 km (5:58 / km) +348m 5:37 / km
ahr:128 max:151
http://www.movescount.com/moves/move56631054
Not as much getting lost as last time.
I think this is the furthest I have ever run.
Running race (Parkrun - Ashton Court) 19:36 [5] 5.0 km (3:55 / km) +114m 3:31 / km
shoes: Saucony Virrata 2
Running (Jog to car) 15:00 [1] 2.0 km (7:30 / km) +76m 6:18 / km
shoes: Saucony Virrata 2
Orienteering race (NGOC League Parkend) 1:05:52 [4] 9.29 km (7:05 / km) +165m 6:31 / km
http://www.movescount.com/moves/move56630976
Basically a disaster; mistakes all over the place.
Actually running okay (not quick, but not too bad given the morning) but concentration definitely suffered.
Only really came because it was the last chance to orienteer before the JK.
Note
The 2 hour rest after 35k helped quite a lot though.
Friday Mar 20, 2015 #
Cycling (Bath and back) 3:38:21 [2] 59.32 km (16.3 kph) +225m
shoes: Specialized Sirrus Sport [bike
Wednesday Mar 18, 2015 #
Cycling (To/From WISE) 16:00 [2] 5.0 km (18.8 kph)
shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:24:38 [5] 10.65 km (7:57 / km) +18m 7:53 / km
ahr:125 max:178 shoes: Adidas Adios 2
2*[3*450m, (75s)], (3 mins), 5*300m (50s), 10*150m (45s)
450s: 83,86,87,87,85,85
300s: 54,56,55,56,56
150s: 24,25,25,25,25,25,25,25,25,23
Definitely getting better at pacing.
Monday Mar 16, 2015 #
Running intervals (B+W Training) 1:21:16 [5] 11.73 km (6:56 / km) +9m 6:54 / km
ahr:126 max:180 shoes: Adidas Adios 2
4*[800m (1 min), 800m (3 mins)], (3 mins), 5*[200m (1 min)]
Quite a long session.
800s:
2:47, 2:47
2:48, 2:44
2:47, 2:47
2:48, 2:44
200s:
33,33,33,34,34
I thought the 800 pace had dropped significantly for the last two, but they must just have felt harder. So these were good I think. There was a clear divide in the group between the 17 min and 18 min 5k runners; it surprised me quite how big the gap gets over 800m (you'd expect say 12s/km faster so maybe 10s...actually that was probably about right. I'm no longer surpised).
Sunday Mar 15, 2015 #
Orienteering race (CSC Heat Fonthill) 1:04:25 [5] 10.74 km (6:00 / km) +343m 5:10 / km
http://www.sarum.routegadget.co.uk/rg2/#33
I really enjoyed this; at a time when I'm really enjoying running it reminded me why I orienteer.
Only 2.5mins down on Matt and Tim and less then 5 behind Geoff; and actually beat Geoff on seven or eight legs - basically my running speed is pretty good, I just need to cut down on the little hesitations and bad route choices. But I implemented my plan of not going too fast and making sure I knew where I was all (most of) the time, and it paid off. Hurrah!
Bit lucky on 2
Should have had more confidence on 3 and just aimed off N and run to the road
Should have used compass more on 4 rather than concentrating on paths; lost a minute here
5-11 pretty good
Standing less than 5m away from 12 confused for 30s at least
Thought 13 was disastrous route choice but actually didn't lose a lot of time
15 route choice was dire; now I'm fitter I need to make myself take the shorter hillier routes rather than contouring round everything which used to be faster for me but probably isn't now
rest good
Best run I've had for ages.
Saturday Mar 14, 2015 #
Running race (Parkrun - Little Stoke) 18:02 [5] 5.0 km (3:36 / km)
shoes: Saucony Virrata 2
Looking forward to what's only my second o event of the year so far, or something ludicrous.Bit nervous.so the plan is to not go too fast and know where I am all the time.hurrah!
Cycling 20:00 [3] 6.0 km (18.0 kph)
shoes: Specialized Sirrus Sport [bike
Thursday Mar 12, 2015 #
Running race (Rogue Runs Night-Mallards) 36:25 [5] 7.95 km (4:35 / km) +240m 3:59 / km
http://www.movescount.com/moves/move55759564
Best night race so far; lots of twists through trees and technical ascents and descents, even the path running was along tiny elephant tracks. Thoroughly enjoyable.
Rewarded with 3rd place and a bottle of posh (looking) wine which I'm sure will make a lovely present for someone.
First two places well ahead (so far that never saw them after about 1k) and 4th 30s or so behind, so a fairly lonely race, might have been able to go a bit faster with someone else a similar speed. Probably safer this way though, as I slowed down quite a bit on some of the steeper descents.
Calves still very painful especially uphill but they should be ok by the weekend (hopefully...)
Wednesday Mar 11, 2015 #
Running intervals (B+W Training) 1:11:39 [5] 10.95 km (6:33 / km) +12m 6:30 / km
ahr:136 max:176 shoes: Adidas Adios 2
8*1km (1:40)
3:29
3:26
3:31
3:25
3:25
3:26
3:32
3:26
Wanted to give up after pretty much every rep, but I'm sure this must be good HM training!
http://www.movescount.com/moves/move55670790
Calves really sore from Monday after the week off.
Cycling (To/From WISE) 19:00 [2] 2.5 km (7.9 kph)
shoes: Specialized Sirrus Sport [bike
Tuesday Mar 10, 2015 #
Cycling 19:00 [3] 7.5 km (23.7 kph)
shoes: Specialized Sirrus Sport [bike
Monday Mar 9, 2015 #
Running intervals (B+W Training) 1:04:28 [5] 8.89 km (7:15 / km) +24m 7:09 / km
ahr:128 max:190 shoes: Adidas Adios 2
Seem to have done this session a lot recently...
Some fairly suspect HR readings
400s:
80,78,77,77,77,77
73*,72*,73*,72*,74*,81
*between 370m and 400m, depending on when first finisher finished, to keep recovery ok
Not as good as last time we did this, but not too bad after a week off.
Calves hurt.
http://www.movescount.com/moves/move55485895
Sunday Mar 8, 2015 #
Note
(rest day)
Saturday Mar 7, 2015 #
Skiing 7:16:49 [3] 74.54 km (10.2 kph) +8461m
http://www.movescount.com/moves/move55485929
Friday Mar 6, 2015 #
Skiing (Les Deux Alpes) 7:12:50 [4] 70.77 km (9.8 kph) +6888m
http://www.movescount.com/moves/move55486010
Thursday Mar 5, 2015 #
Walking 51:00 [3] 4.0 km (12:45 / km) +280m 9:27 / km
Went for an extremely difficult and unpleasant walk up the mountain:
http://www.movescount.com/moves/move55486024
Great views though.
Skiing 1:40:00 [3] 12.68 km (7.6 kph) +1137m
Wednesday Mar 4, 2015 #
Skiing 4:47:43 [3] 47.17 km (9.8 kph) +5673m
Running 40:00 [3] 7.0 km (5:43 / km) +200m 5:00 / km
Run felt pretty good though
Tuesday Mar 3, 2015 #
Skiing 6:56:26 [4] 56.18 km (8.1 kph) +6562m
Monday Mar 2, 2015 #
Skiing 1:10:00 [3] 16.0 km (13.7 kph)
Then stopped and started to snow, but winds so high loads of lifts were closed.boo! Went for a run instead and got some odd looks.
Running 18:39 [4] 3.11 km (6:00 / km) +117m 5:03 / km
ahr:147 max:168