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Training Log Archive: Nobs

In the 31 days ending May 31, 2016:

activity	#	time	miles		km		+m
Run Offroad	10	3:32:40	30.3	(7:01)	48.76	(4:22)	854
Orienteering	3	1:56:13	12.4	(9:23)	19.95	(5:50)	310
Athletics	6	1:00:47	10.44	(5:49)	16.8	(3:37)
Run Road	3	48:13	6.53	(7:23)	10.51	(4:35)	140
Cross training	2	38:30
Race offroad	2	34:36	6.21	(5:34)	10.0	(3:28)	55
Total	25	8:30:59	65.88		106.02		1359

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Tuesday May 31, 2016 #

6 PM

Orienteering (Middle Distance Training) 36:03 [2] 4.6 km (7:50 / km) +110m 7:00 / km
shoes: Bagheera (swedish thing)

Planned a cheeky little middle distance course up at bathampton down, area a mix of open and dense woodland. Used a winter planned map which was useless, all of the vegetation was overgrown and there were nettles everywhere. The general mapping of vegetation was really poor which meant many of my routes got me stuck in a patch of brambles or dark green. Decided not to run entire course because it was raining and cba cus it was such a shit area. Possitives are that it gave me valuable time in tough terrain whist reading a map (not very well).

Run Road warm up/down (warm up/down) 23:00 [1] 4.2 km (5:29 / km) +40m 5:14 / km
shoes: Bagheera (swedish thing)

Monday May 30, 2016 #

6 PM

Cross training (Static Bike) 20:00 [2]
shoes: Nike flex 2015

Really didn't feel like running today

Sunday May 29, 2016 #

4 PM

Run Offroad tempo (Slower Offroad Tempo) 13:59 [4] 3.5 km (4:00 / km) +40m 3:47 / km
shoes: Bagheera (swedish thing)

The plan for today was to do some O Training, but that plan failed when my bike punctured about a mile from my house. Decided to do a short run that could just about get away with being a tempo. All off-road and a few styles that I had to hurdle which slowed me. Happy with effort levels really wasn't pushing too hard, just feeling good but legs still a bit stiff after parkrun effort yesterday.....

Saturday May 28, 2016 #

9 AM

Race offroad race (Bath Parkrun PB) 17:08 [5] 5.0 km (3:26 / km) +30m 3:20 / km
shoes: Inov8 x talon 212

PB 17:08 by 21 seconds.
No Garmin forgot it again. Went out like a rocket and died in the last km. Guy caught me at 3km, managed to stick with him for about 1km then he pulled away in last km. Felt really strong just getting quicker and quicker, love life atm....

Friday May 27, 2016 #

7 PM

Run Offroad (Running away from storm) 14:24 [3] 3.51 km (4:06 / km) +40m 3:53 / km
shoes: Bagheera (swedish thing)

Testing new gopro. Felt really comfortable although big storm coming in so had to shorten it and up the pace, was very exposed so didn't want to take any risks. Really encouraging pace considering it was all offroad through fields and kept my effort levels low.....

Wednesday May 25, 2016 #

7 PM

Orienteering race (BOK urban series ) 31:17 [4] 7.7 km (4:04 / km) +20m 4:01 / km
shoes: Bagheera (swedish thing)

OK race, not pushing too hard. Forgot Garmin so climb and pace based on another persons. Made a few route choice errors and occasionally mistook a driveway for an ally way. All together lost about 2 mins. Was 2nd 2:30mins behind Ben Mitchel who is an absolute machine so not too bad considering I wasn't pushing......

Monday May 23, 2016 #

4 PM

Run Offroad (Mixed pace run) 23:11 [3] 5.6 km (4:08 / km) +100m 3:48 / km
shoes: Bagheera (swedish thing)

1st and 2nd kms easy, 3rd and 4th kms tempo, then bit mixed for last bit. km time: 4:37 4:38 3:40 3:44 4:17 3:43.
Felt really comfortable even in the harder splits. Was all off-road really nice weather for it. Had to change route in order not to disturb a massive herd of cows. Really starting to like these bagheeras......

Sunday May 22, 2016 #

12 PM

Run Offroad (Medium Effort off road) 34:01 [3] 8.0 km (4:15 / km) +100m 4:00 / km
shoes: Bagheera (swedish thing)

Felt really nice and comfortable, had a stitch for most of it but luckily didn't have to stop for the entire run. About 10 styles and gates I had to negotiate which slowed me down considerably and disrupted my rhythm, was a bit annoying. Nice and muddy, undulating the entire way really humid but enjoyable.

Saturday May 21, 2016 #

4 PM

Cross training (Cycling ) 18:30 [3]

Slight ankle injury so didn't want to hurt it more. Only had 20mins, managed about 8km with 100M of climb, put in a fair amount of effort.

Thursday May 19, 2016 #

Athletics race (BANES 3000m) 9:47 [5] 3.0 km (3:16 / km)
shoes: Puma Haraka XCS V2

BANES District Athletics Champs
Racing for time not position. Was the only senior boy in my Race, so took it out from the front. Paced it soo badly because I've never really done a proper 3k race. 1st km 2:59 2nd 3:21 and 3rd 3:17. Think I can go much faster if I've got a pace maker. There was also a strong headwind, so running at the front was hard. Think my time was fast enough to go through to the next round, also got a school record by 2 seconds apparently (Pretty slow for a school record but I'll take it).....

Wednesday May 18, 2016 #

5 PM

Run Road (Cruising ) 14:33 [3] 3.42 km (4:15 / km) +100m 3:43 / km
shoes: Nike flex 2015

Garmin a bit messed up, think I ran further than 3.4 km cus first km seemed a bit slow for the effort I was putting in..

Monday May 16, 2016 #

Run Offroad (Reovary Run) 15:46 [2] 3.52 km (4:29 / km) +40m 4:14 / km
shoes: Inov8 x talon 212

Nice and easy, lovely weather, felt fine.....

Sunday May 15, 2016 #

11 AM

Orienteering race (ASO Champs Blue) 48:53 [4] 7.65 km (6:23 / km) +180m 5:43 / km
shoes: Inov8 x talon 212

Tried to run as fast as I could, but terrain was tough. Steep slopes and thick brambles. Made a number of annoying mistakes. #1 1:40min lost, firstly my route choice was bad, strait was not great so I got stuck in a bramble bush and had to go back on myself, and then overshot (not a good start). #2 20sec lost hesitated before what should have been an easy control. #13 1:20min lost, ran along the wrong level of the quarry and misread my control descriptions, I thought it was above the crag, it was bellow. #14 1:00min lost, overshot a very well hidden control bit angry at this point. #15 30sec lost, got stuck in another f*ckin bramble bush. The rest was fine. So my mistakes often happened all in a row, 1,2,13,14,15, so I need to work on relaxing after making a mistake and not losing my head. Overall was 5 mins down on the lead (Ben Mitchel) but could have won with a better race...

Saturday May 14, 2016 #

9 AM

Race offroad race (Bath Parkrun PB) 17:28 [5] 5.0 km (3:30 / km) +25m 3:24 / km
shoes: Inov8 x talon 212

Really happy with run today. Loads of people at parkrun today. Managed to find a good pacemaker who I stuck with up to 3km. I broke away from him on a slight uphill with 2km to go then just pushed on for the finish. Big PB (17:28) taking almost 30 seconds off previous PB and not even on a fast course. Shows I've got good speed in my legs for 3000m district champs next week and British sprints in around a month...

Wednesday May 11, 2016 #

6 PM

Run Road tempo (Man vs Car) 10:40 [3] 2.89 km (3:41 / km)
shoes: Nike flex 2015

So was in my sports kit, so decided to race the car down the hill to Morrisons. Was quite fun flying downhill, but had to be slow on some bits because pavement was steep and slippery. Beat the car by about 30 seconds ;)

Tuesday May 10, 2016 #

7 PM

Athletics intervals (TBAC Track Session) 24:30 [4] 7.3 km (3:21 / km)
shoes: Nike flex 2015

10mins @10k pace (2mins) 3x(800m (1min) 400m (2mins)) 3mins @ 10k pace.

Was a really tough session. Fist 10 mins was more like 5k pace than 10k pace. Managed 2.92km in 10mins, in the rain. Didn't even feel too tired afterwards, think ive got at least a sub 9:40 3k in my legs maybe even pushing sub 9:30. Rest of it was just a slog. Aborted the last bit, was meant to be another 10 mins, but I just didn't feel like it so I made it 3 mins. All recovery's were walking....

Athletics warm up/down (Warm up) 5:35 [2] 1.3 km (4:18 / km)
shoes: Nike flex 2015

Monday May 9, 2016 #

7 PM

Run Offroad (Easy run) 18:52 [2] 4.2 km (4:30 / km) +90m 4:03 / km
shoes: Nike flex 2015

Just another easy run, got bath athletics tomorrow

Sunday May 8, 2016 #

Athletics warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Nike flex 2015

2 PM

Athletics race (Marlborough meet) 2:14 [5] 0.8 km (2:47 / km)
shoes: Puma Haraka XCS V2

Absolutely massive field, about 30 runners, way too big for an 800m race. Was boxed in completely for the first 200m and had to run really wide on all of the bends, watch sais I ran an extra 30m. Extra effort cost me in final sprint, dropped from 3rd to 6th, but ah well still a good result and a PB. I am really not an 800m runner. Cycled to school as well so legs weren't exactly fresh....

4 PM

Athletics race (Marlborough meet) 1:01 [5] 0.4 km (2:32 / km)
shoes: Puma Haraka XCS V2

First ever 400m race. I sucked from the off basically, legs just full of lactate never really got going. Will defiantly do 800m and 1500m next week and not 400m.

Friday May 6, 2016 #

7 PM

Run Offroad (Steady + Strides) 18:26 [3] 4.82 km (3:49 / km) +40m 3:40 / km
shoes: Nike flex 2015

Ran about a mile, then did 10 130m strides at around 800m race pace. Felt good, then ran a mile back home. Got athletics tomorrow, got 400m 800m and 1500m race all in the space of 2 hours so times are going to be dreadful.....ah well.....

Thursday May 5, 2016 #

3 PM

Athletics tempo (2km tempo) 7:40 [4] 2.0 km (3:50 / km)
shoes: Nike flex 2015

So I was doing some school athletics. Got board of doing field events, had 10 mins free so decided to do a quick tempo. 1st km a bit slow 4:00, second km still slow 3:40 but probably shouldn't have gone any faster. Didn't really push, but heat and lack of water made things uncomfortable.....

7 PM

Run Offroad (Easy evening run) 23:33 [2] 5.0 km (4:43 / km) +90m 4:19 / km
shoes: Nike flex 2015

Same loop as Monday, felt fine but had a stitch so had to stop a couple of times to stretch it off. Really nice weather, perfect temperature and sunny.....love it....

Tuesday May 3, 2016 #

6 PM

Run Offroad (New Route) 19:10 [2] 4.3 km (4:27 / km) +84m 4:04 / km
shoes: Nike flex 2015

Had revision to get on with so didn't go to 5k race. Lovely weather so decided to run a nice little new route. Enjoyed it, nice steep climb up through the woods was a good test, legs felt pretty good despite steep climb.

Monday May 2, 2016 #

5 PM

Run Offroad hills (Hill Run) 31:18 [3] 6.31 km (4:58 / km) +230m 4:12 / km
shoes: Inov8 x talon 212

Ditched my original plan to go for longer easier hill run, instead ran easy down a big hill, then pushed harder on the way up. Fastest I've gone up this hill, felt better than expected but got 5km race tomorrow, got a feeling the time will be terrible....

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