Training Log Archive: Mark3In the 31 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
Orienteering - Urban race (Bobbejaanland Sprint) 25:44 [5] 4.07 km (6:19 / km) +4m 6:17 / km
ahr:132 max:155 (injured) shoes: Nike Pegasus 35
Missed some of the best routes and due to the nature of the area this meant I ended up running quite a lot too far on a few legs. So finished about halfway down (it was a national event though, so standard was high). One annoying leg at the end where the map was wrong - there was a turnstile mapped as a gap, and it was an OUT turnstile and so didn't work when I tried to go through. Otherwise map was really good.
Orienteering - Urban race (Bobbejaanland MSR #1) 6:46 [5] 1.27 km (5:19 / km)
ahr:121 max:142 (injured) shoes: Nike Pegasus 35
Orienteering - Urban race (Bobbejaanland MSR #3) 8:53 [5] 1.58 km (5:38 / km)
ahr:135 max:150 shoes: Nike Pegasus 35
Should've gone slower and hence been more certain.
Good fun again!
Orienteering - Urban race (Bobbejaanland Indoor) 13:03 [5] 1.03 km (12:39 / km)
ahr:124 max:139 (injured) shoes: Nike Pegasus 35
Only one mistake where I wondered into an unmapped room... Also missed one staircase. Not as tough as the Stockholm indoor cup maps are in compass sport but hard for a newbie like me. In Kinderland, a children's area. Managed to slide down the slide mid-course! Really good fun, moreso than I expected actually. Spiral ramps as well as staircases.and an outdoor bit at the end. The whole day provided excellent variety.
It's been a long weekend (2.30 am start Saturday, clocks went forward so effective 5.45am this morning, still at the airport now...) but Dieter and Vanessa were great hosts. Very glad I made the effort to come to this :)
Saturday Mar 30, 2019 #
Running - Road/Track (Easy with 3k tempo) 1:09:00 12.35 km (5:35 / km) +16m 5:33 / km
ahr:128 max:160 (injured) shoes: Nike Pegasus 35
Nice park.
3k tempo felt pretty hard, no idea how I ran 30s/k faster than that last weekend.
Calf hurt.
Friday Mar 29, 2019 #
Note
(injured) (rest day)
Thursday Mar 28, 2019 #
Note
(injured)
I think my other foot issue is improving in that I'm getting used to the numb bit to the extent that I barely notice anymore.
Running - Road/Track 1:25:44 [3] 14.37 km (5:58 / km) +231m 5:31 / km
ahr:143 max:172 (injured) shoes: Nike Pegasus 35
Foot fine, calf hurt but better than yesterday.
Saw that my club was hosting an open track meeting so entered a 3k for the hell of it. I knew it was the day I was coming back from skiing, but only just considered that I'll have got up at 3am that morning. Oh well, could be interesting? How many laps is that? 7.5? Jeez.
Wednesday Mar 27, 2019 #
Running - Trail (MaccH Fell Group) 1:30:07 [3] 11.44 km (7:53 / km) +453m 6:35 / km
ahr:145 max:184 (injured) shoes: Inov-8 Roclite 305
Calf sore, foot fine.
Tuesday Mar 26, 2019 #
Note
(injured) (rest day)
Monday Mar 25, 2019 #
Running - Road/Track (MaccH B/C Group) 1:07:43 [3] 11.76 km (5:45 / km) +151m 5:25 / km
ahr:151 max:179 (injured) shoes: Nike Pegasus 35
Nice easy recovery.
Calves tight from the weekend but my two chronic injuries were both suspiciously ok.
Sunday Mar 24, 2019 #
Running - Trail race (Edale Skyline) 3:24:10 [5] 33.97 km (6:01 / km) +1413m 4:59 / km
ahr:139 max:174 (injured) shoes: Mudclaw G260
Legs felt a bit wrecked this morning... Otherwise ok. Good conditions - windy and a bit chilly but only a few clouds, great vis. Consequently left the map in my bag the whole way round.
Started conservatively up the steep field which quickly became single track and explained why everyone else didn't. Got a bit queuey which normally annoys me but didn't much today; just accepted the reduction in pace and enjoyed the scenery for a bit. Once we got onto the top, overtaking got a bit easier, but then once we hit the wind I was struggling and getting passed quite a bit too.
No real concept of where I was until recognising Noe Stool from Trigger. Very lucky to get the sharp left turn into Brown Knoll right; I've only been there from the other direction in the past. Wouldn't have turned left if the couple of people I could see didn't. On the map it doesn't look like a sharp turn, but they've built a new fence/stile... I think some of the people near the front went wrong here.
Picked up the pace a bit along the slabs but only gained two places. However was slowly catching the group ahead. Picked up one more place on the scenic ridge run toward Mam Tor - clearly enjoying the view too much - but then another 6 places along the undulations to Lose Hill despite going over the hill just after Hollins Cross rather than around (the group ahead split half and half and I decided to toss a coin rather than get the map out...called it wrong). Had a Clif bar on the climb to Lose.
Couple more places on the long downhill to the road... Then a massive 7 places on the climb up to Win Hill. Think this was due to others bonking; definitely passed a few at the water stop which I ignored (decided 500ml was enough for the conditions and just carried it, which was fine). Went vertically up Hope Brink rather than the contouring trod that everyone else took; think this was 50/50. Came back the same way from Win Hill back past CP12; my split to 14 is faster than Nathanael's here who followed a trod, so think the 'normal' way is probably best.
Gained a further 2 places to the stile - by now everyone I passed was looking pretty dead, but the ginger ale (new flavour!) Shot Bloks were doing their job. My hips had started to hurt by this stage which happens when I run too far... Bit worrying. But I knew it was nearly over! Got another 3 to Ringing Roger, and still time for just one more down the steep hill to the finish.
So interesting position analysis;
63rd,67,65,64,58,56,49,47,44,43
Starting slowly made it psychologically good, but I did probably lose too much time in the queues near the start. However - it was never going to be an amazing performance after yesterday, and also I didn't care if it was an amazing performance or not - because of yesterday.
Really nice route though, some great views. Would make a great day's walk. Very few people other than at Mam Tor where there was everyone.
10 mins behind N which was more than I thought I'd be - his positions went the opposite way; started 21st-ish and ended in 30th.
Saturday Mar 23, 2019 #
Running - Road/Track race (Cheshire 10k) 35:45 [5] 9.96 km (3:35 / km) +33m 3:32 / km
ahr:148 max:162 (injured) shoes: Nike Zoom Fly Flyknit
Was aiming for sub 37, went through 5k in just under 18 and was worried it was a bit fast, but managed to hold on; amazing! Very happy.
Slightly undulating with a few corners and with the first and last 100m on gravel - but basically a very fast course. Also very good conditions; again, marginally windy but nothing to write home about. The course record is 29:11 and someone ran 29:21 today. Female CR was broken by 2s, 32:42. I was 55th.
http://results.racetimers.co.uk/results.aspx?CId=1...
Friday Mar 22, 2019 #
Gym Strength (Pump #75) 56:01 [3]
ahr:67 max:107 (injured)
Thursday Mar 21, 2019 #
Running - Road/Track (MaccH B Group) 1:21:31 [3] 14.94 km (5:27 / km) +168m 5:10 / km
ahr:136 max:160 (injured) shoes: Nike Pegasus 35
Wednesday Mar 20, 2019 #
Running - Road/Track tempo (New race shoes) 27:01 [4] 6.53 km (4:08 / km) +58m 3:58 / km
ahr:144 max:158 (injured) shoes: Nike Zoom Fly Flyknit
They felt pretty good, but to be honest I'll be happy as long as they don't injure me further.
Actually my foot was fine tonight and my calf wasn't too bad either, so here's hoping.
Tuesday Mar 19, 2019 #
Orienteering - Urban race (DEE Night Street League N) 1:14:19 [5] 14.49 km (5:08 / km) +88m 4:59 / km
ahr:149 max:168 (injured) shoes: Nike Pegasus 35
Enjoyed maprun last week so much that this seemed a bit of a faff. Head not really in the game; terrible start missing some cut throughs, doing much better by the end but likely too little too late. Pub food good but portion sizes need work. Ordered some additional halloumi fries with chilli dip which hit the spot.
Monday Mar 18, 2019 #
Running - Road/Track (MaccH B Group) 1:02:23 [3] 12.79 km (4:53 / km) +147m 4:37 / km
ahr:137 max:164 (injured) shoes: Nike Pegasus 35
Foot ok at the start but hurting towards the end, calf fine for the run but really hurts afterwards. Applied some ice.
Sunday Mar 17, 2019 #
Orienteering - Forest race 1:11:36 [5] 10.83 km (6:37 / km) +518m 5:20 / km
ahr:133 max:157 (injured)
I thought my run wasn't too bad but I didn't do that well relative to others so I guess I lost more time that I thought. I was a bit low on 2, and I went too straight on 6 and so did a lot of extra climb, and was a bit too low on 11.otherwise navigationally ok. I was pleased with my use of attack points. Course planning was excellent. I definitely think only going to the events that look like they're going to be on good areas and ignoring the rest unless there's nothing else on is a good strategy. Not for ranking points. But for enjoyment.
Saturday Mar 16, 2019 #
Running - Trail race (Parkrun - Millom) 24:42 [5] 5.07 km (4:52 / km) +43m 4:40 / km
ahr:140 max:155 (injured) shoes: Mudclaw G260
Running - Trail (Joss Naylor Leg 0.5 Recce) 2:01:55 [3] 15.04 km (8:06 / km) +631m 6:42 / km
ahr:126 max:146 (injured) shoes: Xtalon 212 (blk/red)
Vis gradually got worse and worse and by the time got to Loadpot didn't really know where I was (only knew it was Loadpot since no other trigs for miles). I'd planned to run most of the ridge before turning around but couldn't face any more running directly into the wind.
Once I'd turned round and had the wind behind me it was significantly easier. 1:25 up, 0:35 down. And that's mainly wind rather than hill.
My calf was fine but now my plantar hurts again, dammit; I cannot catch a break.
Friday Mar 15, 2019 #
Gym Strength (Pump #74) 1:00:00 [3]
(injured)
Thursday Mar 14, 2019 #
Note
(injured) (rest day)
So I'm sitting here not doing any of it and have eaten 12 liquor chocolates. Turns out that's a significant amount of alcohol.
Wednesday Mar 13, 2019 #
Note
Running - Trail 1:48:51 [3] 13.64 km (7:59 / km) +590m 6:34 / km
ahr:152 max:174 (injured) shoes: X-talon 212 (blk/flro) - Nov17
Slow pace but felt hard work - very windy. Couldn't feel hands by the end.
Lots of stretching beforehand; calf ok, foot hurt though. It's always at least one of them dammit.
Tuesday Mar 12, 2019 #
Orienteering - Urban race (Urmston night street) 1:00:32 [5] 13.17 km (4:36 / km) +10m 4:35 / km
ahr:146 max:171 (injured) shoes: Nike Pegasus 35
3rd/81
Thought MapRun worked brilliantly. I hope we use it for all the events next season.
Event went pretty well, nice having to not stop to write stuff down. One loss of concentration issue but otherwise no nav problems; big loop around the edge so missed some in the middle; was going to be a bit early so elected to get 40 extra points and lose some (10) for being a bit late; good decision. Need to always think about that in advance in future. Beat N which is always good.
Foot was fine, calf again was more or less ok during the race but incredibly painful afterwards.
Monday Mar 11, 2019 #
Running - Road/Track (MaccH B Group) 1:09:41 [3] 13.1 km (5:19 / km) +194m 4:57 / km
ahr:152 max:177 (injured) shoes: Nike Pegasus 35
Foot sore. Calf ok when running but hurts afterwards.
Sunday Mar 10, 2019 #
Note
(injured) (rest day)
Saturday Mar 9, 2019 #
Skiing 2:35:41 [3] 44.91 km (17.3 kph) +6321m
(injured)
Friday Mar 8, 2019 #
Running - Trail (Pre-breakfast run) 42:03 [3] 7.93 km (5:18 / km) +101m 4:59 / km
ahr:132 max:155 (injured) shoes: X-talon 210 (orange)
Stretching beforehand meant calf more or less ok. Foot hurt a bit again though which was a bit of a surprise, although 0.5/10.
Skiing 2:21:36 [3] 42.28 km (17.9 kph) +4601m
ahr:77 max:140 (injured)
I am getting pretty good at skiing.
Thursday Mar 7, 2019 #
Skiing 2:21:15 [3] 40.78 km (17.3 kph) +5353m
ahr:72 max:138 (injured)
Luckily the guide elected not to take us to the place with the 'no-fall zones'. These are places where if you fall over, you will actually die.
If the weather is better, suspect we're going there tomorrow.
Wednesday Mar 6, 2019 #
Running - Trail (Pre-breakfast run) 43:12 [3] 6.76 km (6:23 / km) +307m 5:12 / km
ahr:136 max:155 (injured) shoes: X-talon 210 (orange)
Had to run today since I told so many people I was a runner and they started to disbelieve me.
Nice run up a red run for a bit then onto a track. Snowy/icy. Timed perfectly to get back for breakfast. Calf hurting but no more than usual; seems to be getting neither better nor worse.
Skiing (St Anton Day 3) 1:22:35 [3] 21.81 km (15.8 kph) +2481m
ahr:79 max:112 (injured)
Some nice snow. Did a fairly impressive fall in a couloir; definitely a macho place for a couple of somersaults. Seemingly undamaged; soft snow; slow motion.
Tuesday Mar 5, 2019 #
Skiing 2:51:21 [3] 35.46 km (12.4 kph) +4728m
(injured)
But would probably still have gone - other than it turning out Dorota is in the same resort as me, so we meet for a drink. I had a mug of mulled wine which is the most alcohol I've drunk in about 10 years. Felt very tipsy and light headed afterwards (still do) - running not advised in those circumstances.
Monday Mar 4, 2019 #
Skiing 1:43:55 [3] 21.06 km (12.2 kph) +2507m
(injured)
Sunday Mar 3, 2019 #
Note
(injured) (rest day)
Tired.
Also did half a day's skiing today!
Skiing 1:00:00 [3] 10.0 km (10.0 kph) +1000m
(injured)
Saturday Mar 2, 2019 #
Running - Trail race (Lad's Leap) 57:14 [5] 10.04 km (5:42 / km) +575m 4:26 / km
ahr:138 max:159 (injured) shoes: Mudclaw G260
Nice race, mostly runnable grassy climb, muddy across the moor, short technical descent followed by easier track descent - then back again. Felt to go pretty well; on my own mainly but overtook a couple on the climb on the way back which was pleasing.
Lost to N by c.90s which was expected. Good to see Fiona doing a fell race!
Too hot in a ls, shorts the right choice.
Shoes performing really well; dealt with both the mud and rocks ok, and excellent grip on the downhill. I might get a pair of the non-graphene ones for comparison purposes.
Friday Mar 1, 2019 #
Gym Strength (Pump #73) 1:00:00 [3]
(injured)
I was the only man in a class of 20 today.