Training Log Archive: PsubaIn the 7 days ending Apr 18, 2016:
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Monday Apr 18, 2016 #
Note
(rest day)
Sunday Apr 17, 2016 #
Running warm up/down 4:42 0.8 km (5:55 / km) +42m 4:41 / km
ahr:150 max:166 shoes: VJ iRock
Orienteering race (Blue) 49:16 *** 7.17 km (6:52 / km) +216m 5:58 / km
ahr:169 max:178 spiked:17/17c shoes: VJ iRock
http://www.bristolorienteering.org.uk/sites/defaul...
A couple of mistakes:
3 - hesitant into the control, slightly overrun too, 20s
5 - not precise on compass bearing and mistaken two veg patches so ran underneath the control - 20s
8 - picked incorrect depression and ran further. Should have pace counted so as to notice earlier but didn't, so ran away and then had to come back - 2:10
12 - imprecise compass bearing and then again picked wrong veg to run to, 30 sec
So lost about 3:20 on these, but impressing running from those who managed to do the course 10 minutes faster! I did manage to run most of the uphills, although I confess not in some of the steepest parts and where the ground was really rough AND uphill.
A surprising learning for me when looking at the splits - a lot slower on the downhill leg 5 than those above. Clearly I am much more careful downhill than I should be. Maybe the downhill intervals in the Spari training schedule would do me good? I'll see if I can make it out to Hampstead Heath and find a nice downhill area to practice.
Running warm up/down 7:31 1.33 km (5:38 / km) +7m 5:30 / km
ahr:149 max:159 shoes: VJ iRock
Running warm up/down 3:15 0.64 km (5:06 / km) +8m 4:47 / km
ahr:150 max:158 shoes: Saucony Excursion TR8
Urban Orienteering race (Mens Vets) 44:30 *** 8.93 km (4:59 / km) +62m 4:49 / km
ahr:168 max:179 spiked:21/21c shoes: Saucony Excursion TR8
5th/26 about 2:30 behind Paul G winning.
Onto 4 I had to wait about 25s for the light to change crossing the road.
14 - mad a wrong turn and had to turn around - about 20s
Probably not the right route choice to 15, ran up the hill, may have been slightly shorter but with the climb I suspect it was slower (note - confirmed by Splitbrowser that runners ahead of me were all faster on this leg except for Dale who went for the same route as me, so I think it is safe to assume others took the route to the left).
Other than this, simply didn't run as fast as I would have without the race an hour previous, legs weren't really cooperating fully.
Saturday Apr 16, 2016 #
Running warm up/down 5:02 0.93 km (5:24 / km) +2m 5:20 / km
ahr:147 max:154 shoes: Saucony Excursion TR8
Running tempo (Parkrun) 20:27 4.98 km (4:06 / km) +12m 4:03 / km
ahr:172 max:180 shoes: Saucony Excursion TR8
http://www.parkrun.org.uk/bournemouth/results/week...
Similar to last week my legs are still feeling the training during the week, so decided to aim for sub-4m km in the first 2, then see what happens.
Got that, then played a little with the pace afterwards, in some places tried to pushed and was surprised that I could indeed go faster. Did not push that much though. Also 1st km surprisingly slow relative to last weeks, probably the whole field was slower?
Running warm up/down 14:46 2.63 km (5:37 / km) +6m 5:33 / km
ahr:146 max:156 shoes: Saucony Excursion TR8
Friday Apr 15, 2016 #
Strength / Conditioning / Drills 56:22
ahr:95 max:121
Thursday Apr 14, 2016 #
Running intervals (Ladder) 1:14:28 [5] 11.33 km (6:34 / km) +28m 6:30 / km
shoes: Saucony Excursion TR8
5x steps
Spari training schedule, was already dreading this one before it was due. The target pace for the intervals (3'10, 3'05, 3'00) are all speeds I have NEVER EVER ran, much less for this distance/number of reps. Also still in London so no track option (well maybe if I planned more I could have, but too much to do to be that precise), chosen to run in Hyde Park, so various incline and walkers etc. to deal with. Decided to give it my best shot anyway.
Turned out my paces were mostly between 3'10 - 3'30, which I am quite please with, given everything. Legs started to seise up from about the 4th rep and pain in right thigh developed.
Could not find a decent length of steps though nearby so just ran the few that I found at the triathlon transition area next to the lake - more a notional effort at the stairs than an effective one.
There was also a "Do a runner with LGN" event on in the middle and some local running club had their circuits on, so plenty of being mindful of other runners - there was even a chap clearly training for speed skating (with roller skates) in full gear by the lake in amongst all the walkers (and runners).
Running warm up/down 10:30 [2] 1.88 km (5:35 / km) +22m 5:17 / km
shoes: Saucony Excursion TR8
Wednesday Apr 13, 2016 #
Running long 2:07:57 [3] ** 22.26 km (5:45 / km) +247m 5:27 / km
spiked:14/14c shoes: Saucony Excursion TR8
Jog to the Runners club, then ran the first half of the canal route with the group. Then separated and ran out to Hampstead Heath to test run the medium difficulty POC course in prep for the RC event in two weeks. Quite outdated map, lots of changes including a large area of fenced work site, so had to slightly change the course, also one of the markers is missing.
Then ran back to the hotel via the canal route. A bit of a shower out on the heath but otherwise decent weather.
Ran at just above comfortable pace. Left the HR strap at home so couldn't run on a HR target which is what I planned initially.
Tried to do cadence adjustment when alone and not on the heath.
Had one gel with me which I consumed when I got to the heath, but that was bad planning, seriously ran out of energy at about 100 mins into it.
Tuesday Apr 12, 2016 #
Note
(rest day)
AS I finished work late and problems with the hotel check-in meant I could not longer get there in time - problem sorted.
Left shin still in slight pain though...