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Training Log Archive: Nobs

In the 30 days ending Apr 30, 2016:

activity # timemileskm+m
  Run Offroad 7 3:11:11 25.89(7:23) 41.67(4:35) 426
  Orienteering3 2:32:39 13.56(11:15) 21.83(7:00) 478
  Athletics 6 1:47:26 17.72(6:04) 28.52(3:46)
  Run Road5 1:23:05 10.63(7:49) 17.11(4:51) 332
  Race Road1 17:47 3.07(5:48) 4.94(3:36) 80
  Total20 9:12:08 70.88(7:47) 114.07(4:50) 1316

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Saturday Apr 30, 2016 #

Orienteering race (Bitish Champs) 1:36:15 [4] 13.2 km (7:18 / km) +300m 6:33 / km
shoes: Inov8 x talon 212

Absolutely Shit, possibly one of the worst races ever. It was crap no vegetation was mapped and lost over 10 mins allowing Tom, Freddie and finn to catch up. From then on no motivation and race over. Just to add insult to injury, I hit the wall at control 12 and started walking from control 18. This day couldn't have gone any worse, RIP EYOC hopes....
C • Mapping 2

Friday Apr 29, 2016 #

Run Offroad (Easy run) 15:11 [2] 3.52 km (4:19 / km) +35m 4:07 / km
shoes: Nike flex 2015

Cheeky evening run before British. Feeling good ready to race ;)

Thursday Apr 28, 2016 #

2 PM

Run Offroad (Shake down) 13:20 [1] 2.69 km (4:57 / km)
shoes: Nike flex 2015

Nice and easy, v.chilled

Wednesday Apr 27, 2016 #

5 PM

Run Offroad (Easy Run) 25:44 [2] 5.5 km (4:41 / km) +100m 4:17 / km
shoes: Nike flex 2015

Added a couple of cheeky bursts in the middle, because it was boring and slow so I wanted to liven things up. Started sleeting half way through, I was in a short sleve shirt and was a bit chilly....

Tuesday Apr 26, 2016 #

7 PM

Athletics intervals (TBAC Track Session) 26:01 [5] 7.13 km (3:39 / km)
shoes: Nike flex 2015

6x[200m(30sec),800m(2mins/200m)]
Felt fairly good, got tougher as session got on, fairly steady at the start. Times much more consistent than last week, had pace makers this week. Didn't do much of a warm up jog but did several drills, didn't run up to uni this time (cba). Go the bus up this time.
200m 39, 40, 39, 41, 40, 41
800m 2:36, 2:40, 2:42, 2:40, 2:40, 2:37
Happy with these, as I said wasn't pushing too hard, 200m should have been a bit faster, meant to be 1500m pace more like 5k pace......

Sunday Apr 24, 2016 #

6 PM

Run Offroad (Terrain Run) 20:15 [3] 2.85 km (7:06 / km)
shoes: Inov8 x talon 212

In thick light green/green woodland, trees close together, tough underfoot hard to get any speed up. Aimed for race pace, probably ran further, watch didn't pick up all my movements as I was zig zagging a lot, probably well over 3km. My terrain speed and confidence has been my weak point this season so need to do a few of these.....

Run Offroad (Steady run) 9:20 [3] 2.23 km (4:11 / km)
shoes: Inov8 x talon 212

Just after terrain run, legs felt a bit heavy but made it through at a decent enough pace, probably was working a bit hard though.....

Saturday Apr 23, 2016 #

4 PM

Athletics race (Sherborne school cup) 4:39 [5] 1.5 km (3:06 / km)
shoes: Puma Haraka XCS V2

First 1500m of season, went off too fast 400m in 64sec and 800m in 2:22. That was sort of my target pace but my legs just have no speed at the minute, so fell off really badly in the last lap. 4:39 is slow but think I can probably go faster than 4:30 this season...

Thursday Apr 21, 2016 #

3 PM

Athletics intervals (Pyramid) 2:46 [4] 1.0 km (2:46 / km)
shoes: Puma Haraka XCS V2

Got a 1500m and possibly 400m race on weekend so needed to do a bit of speed work. Very short but still felt the burn..
100m 200m 400m 200m 100m
Destroyed the field in the 400m ;)

Wednesday Apr 20, 2016 #

5 PM

Run Road (Short recovery run) 11:40 [2] 2.61 km (4:28 / km) +80m 3:53 / km
shoes: Nike flex 2015

Down hill and back up. Very easy on way down, tried to up pace a little back up. Legs feeling OK, fairly fresh but a bit tired from intervals yesterday...

Tuesday Apr 19, 2016 #

7 PM

Athletics intervals (TBAC Intervals) 26:40 [4] 7.04 km (3:47 / km)
shoes: Nike flex 2015

6x1km @ 5k/10k pace
Did the first rep way too fast so was a bit dead in the last couple. Times all over the place, probably more as a result of overcrowded track, kept getting blocked by little children. Some I wasn't blocked and times were about right, felt fairly good apart from a stitch in the last 2 reps which made things a bit painful....

3:06, 3:23, 3:33, 3:27, 3:40, 3:37

low 3:30s was what I was aiming for, and that's sort of what I got when I didn't get blocked, the 3:40 was where I got boxed in by about 30 small children doing 300m reps conveniently just slower than the pace I wanted to go and too wide to overtake....

Sunday Apr 17, 2016 #

12 PM

Orienteering race (Northern Champs Middle) 41:07 [5] 5.4 km (7:37 / km) +98m 6:59 / km
shoes: Inov8 x talon 212

OK time not a disaster but could have been a lot better, 6th M18E not too bad.
Started off a bit slow just to get my eye in. First 3 controls were ok technically but I wasn't being brave enough through the rough terrain. #4 was my first real cock up. Was on line to hit control but then drifted up way too high. Lost 1:20 mins and allowed Tom who'd flown out the blocks to catch me. Terrain suited Tom more than me so I was just fighting hard to keep up, let alone navigate well. Bit off to #6 and lost nearly 1min to #10 and 20 seconds to #11. After #11 course and terrain suited me much better. Began to feel the rhythm coming back, flew through #12 and #13 this time Tom was doing the chasing. Caught Tim at #14 then dropped him at #16. Kept switching lead with Tom at this point. Minor cock up to #17 about 10 seconds just hesitating before control. Then it was a race to the line for the last 3 controls. Overall a scrappy run, really didn't want Tom to catch me that early but ah well. Got the fastest run in so that's a positive to take away, and need to work on my speed and confidence through rough thick terrain......

Saturday Apr 16, 2016 #

2 PM

Orienteering race (Whitby Sprint) 15:17 [5] 3.23 km (4:44 / km) +80m 4:13 / km
shoes: Inov8 x talon 212

Really happy with result 3rd M18 elite. Not the cleanest race I've ever run, lost 10 seconds on #6 stopping and hesitating. Lost 10 seconds on #10 ran past ally way. Lost 10 seconds on #12 bad root choice. So no major mistakes was leading up until control 8 thanks to a crafty root choice to #2...

Thursday Apr 14, 2016 #

2 PM

Athletics intervals (Short Ineterval Sesh) 12:00 [4] 3.05 km (3:56 / km)
shoes: Puma Haraka XCS V2

Figured out I needed to get some speed in my legs as I've got some 1500m and 3000m races coming up. Didn't have much time and didn't want to tire myself out for the weekend races.
2x300m (2mins) 4x200m (1min).
Felt like I was moving well, felt fast but don't know what the times were. Did it on a grass track.

Wednesday Apr 13, 2016 #

5 PM

Run Road (Cheaky evening run) 4:10 [3] 1.2 km (3:28 / km)
shoes: Nike flex 2015

Had 5 mins spare after school so just went for short blast round school campus.....
C • 1

Tuesday Apr 12, 2016 #

Athletics (TBAC Session) 35:20 [4] 8.8 km (4:01 / km)
shoes: Nike flex 2015

2 laps 100 fast 100 slow then 4x(400m@3k pace (30sec) 1km@5k pace (3mins)) with warm up and warm down. Tough session, something caused me to have a stitch the whole way through which made it uncomfortable (probably from drinking a massive bottle of water 5mins before). Felt sluggish probably because of stich, wasn't running smoothly. Times about what I was aiming for but effort was more than it should have been.

400m@3k pace: 1:18 1:17 1:20 1:19
1km@5k pace: 3:24 3:33 3:29 3:30

Run Road (Treck up to track) 32:50 [2] 6.2 km (5:18 / km) +170m 4:39 / km
shoes: Nike flex 2015

Ran across bath from school. Was an absolute track to get up the hill to the track especially carrying a backpack it all my food and clothes in it. Need to maybe walk up the hill next time so not to kill myself before track sesh.

Saturday Apr 9, 2016 #

9 AM

Run Offroad tempo (Parkrun ) 18:00 [5] 4.94 km (3:39 / km) +30m 3:32 / km
shoes: Inov8 x talon 212

Legs still tired from long run. Started with no energy and I was really struggling to push the pace. Managed a fairly decent time but the cramp in my legs by the end was soo painful. Encouraging though only 10 seconds off my PB. Could have gone much faster if I was fresher...

Thursday Apr 7, 2016 #

6 PM

Run Offroad long (Marshfield-Colerne ) 1:11:30 [3] 15.0 km (4:46 / km) +231m 4:26 / km
shoes: Bagheera (swedish thing)

Legs felt bad to start off with, but once I got going they felt great. Was carrying a backpack for no reason, which slowed me down (didn't need food or drink). Got a little bit lost so had to stop get my phone out and re-locate. Mostly off-road on footpaths with a 2km section on road. Undulating all the way with a couple of short steep climbs which really hurt. But overall really enjoyed it, lovely sunset as I finished as well....

Tuesday Apr 5, 2016 #

Race Road race (Team Bath 5km Race) 17:47 [5] 4.94 km (3:36 / km) +80m 3:20 / km
shoes: Nike flex 2015

First time I've done this, so didn't know the course. Hilly all on road, went off too fast so ended up dying in the last 2kms. Could have run it at least 30 seconds quicker if my pacing had been better. Also ate before race so got a stitch about 5 mins in which didn't help at all......

Run Road warm up/down 11:30 [1] 2.1 km (5:29 / km) +30m 5:07 / km
shoes: Nike flex 2015

Monday Apr 4, 2016 #

6 PM

Run Road (Easy Evening Cruise) 22:55 [2] 5.0 km (4:35 / km) +52m 4:21 / km
shoes: Bagheera (swedish thing)

Just chilling, legs felt a little bit heavy but ok once I got going. Tried out my bagheeras that I last wore last summer in Sweden. Their actually alright, might use them more often...
C • 3 2

Saturday Apr 2, 2016 #

9 AM

Run Offroad tempo (Parkrun) 17:51 [5] 4.94 km (3:37 / km) +30m 3:30 / km
shoes: Inov8 x talon 212

Tough course, but happy with time new PB by 12 seconds! went off a bit hard, died a bit in 3rd km (3:50) but then came home strong in the last 2km's. Was third on the day, got pulled along by the eventual winner which helped...

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