Training Log Archive: PedsIn the 31 days ending Oct 31, 2021:
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Sunday Oct 31, 2021 #
9 AM
Running 1:32:55 13.55 km (6:51 / km) +739m 5:23 / km
Pentlands with Spud, Fiona and Sasha in some fairly horrendous conditions. Just about kept warm enough but was very much a head down get it done job, wasn't partaking in much of the chat tbh. Solid week.
Saturday Oct 30, 2021 #
7 AM
Running 16:07 3.12 km (5:10 / km) +20m 5:00 / km
weight:62kg
Shakeout
2 PM
Running 18:48 [2] 4.07 km (4:37 / km) +14m 4:33 / km
WU
Running 29:59 8.09 km (3:42 / km) +94m 3:30 / km
East League XC - Hawick. 15th.
Fun course, little bit of horse racing track then mostly boggy and undulating sheep fields. Went VJs though not spikes to help protect the achilles. First small lap was quite fast but felt comfy, then out onto two big laps, first one still felt well in control and also spotted Ruaridh and Telfer not far ahead at the end of it. 2nd big lap got pretty grindy on the two long headwind sections and couldn't close the gap to the boys ahead. Lost a couple places on the muddiest bit of the last lap, not quite managing to dig to bottom of the well. Rallied a bit on the firmer ground and was happy to see sub 30 at the end. Good to be back on the XC scene, and legs seem to have cooperated ok, hammies and glutes tightened a bit towards the end but nothing major. Muddiest I've been in a long time!
Fun course, little bit of horse racing track then mostly boggy and undulating sheep fields. Went VJs though not spikes to help protect the achilles. First small lap was quite fast but felt comfy, then out onto two big laps, first one still felt well in control and also spotted Ruaridh and Telfer not far ahead at the end of it. 2nd big lap got pretty grindy on the two long headwind sections and couldn't close the gap to the boys ahead. Lost a couple places on the muddiest bit of the last lap, not quite managing to dig to bottom of the well. Rallied a bit on the firmer ground and was happy to see sub 30 at the end. Good to be back on the XC scene, and legs seem to have cooperated ok, hammies and glutes tightened a bit towards the end but nothing major. Muddiest I've been in a long time!
Running 17:34 [1] 3.14 km (5:36 / km) +12m 5:29 / km
WD
Friday Oct 29, 2021 #
7 AM
Running 45:59 8.28 km (5:33 / km) +126m 5:10 / km
Today felt like the first day of winter. A bit tired despite a big sleep, calves a bit tight and wet enough that finding soft but not slippy ground is harder. Feel like you could get injured on any run which makes it a bit less enjoyable. Hey ho, east league tomorrow hopefully which should be good fun.
Thursday Oct 28, 2021 #
8 AM
Running 20:55 4.04 km (5:10 / km) +51m 4:52 / km
To/from gym. L shin grumbling a bit on the way there, fine on the way back. Need to keep on top of prehab.
S+C 45:00 [1]
No squatting today sadly, SL step ups instead.
Wednesday Oct 27, 2021 #
7 AM
Running 1:29:53 15.82 km (5:41 / km) +473m 4:56 / km
weight:61.8kg
PFH, with Sasha up to Allermuir then solo home. Very mild morning but then gale force wind and misty rain on the top was a bit grim. Quick turnaround from yesterday but everything felt pretty normal, no worrying niggles.
Tuesday Oct 26, 2021 #
5 PM
Running 1:14:44 15.52 km (4:49 / km) +82m 4:41 / km
10mins (2mins), 4 x 5mins (1min) on KF.
Decent group down, though stringing out a bit rather than staying compact but maybe it'll come. Working well on and off with Thompas, Joe and Cornetto. Blooming windy though so paces all over the place. Also achilles feeling completely fine.
Decent group down, though stringing out a bit rather than staying compact but maybe it'll come. Working well on and off with Thompas, Joe and Cornetto. Blooming windy though so paces all over the place. Also achilles feeling completely fine.
Monday Oct 25, 2021 #
7 AM
Running 36:47 6.44 km (5:43 / km) +125m 5:12 / km
weight:62.6kg
Crags. Bit tired but a nice sunrise.
4 PM
S+C 45:00 [1]
Gym.
Sunday Oct 24, 2021 #
10 AM
Running 9:35 [2] 1.9 km (5:02 / km)
WU
Orienteering 1:14:12 13.63 km (5:27 / km) +100m 5:15 / km
SOL at Lossie.
Started 1min ahead of Phil Vokes. Nailed #1 but then somehow got onto the wrong little path to 2 and lost most of the gap. Little miss on 3 and there he was. Then we got on with some good headless chicken orienteering, which I know full well I often do in that situation (especially on dunes) and yet didn't/couldn't combat it. 10s misses on 5, 6, 7, 20s on 8 and maybe a bit on the bingo-y #9. We split up on the long leg to 10 (Phil opted for a swim) but I still lost 30s missing a path junction/massive river.
Finally a solid control to 11 (by myself, coincidence?) then a slightly rogue path option to 12 and Phil closed a bit. Fine on 13 and 14 but then 45s lost on 15, first hitting the gorse then a miss in the circle. Phil back ahead but he missed 16 so back even. Got pushed way right by the extra gorse to 17 and lost contact, 1min. More unmapped gorse before 19 and we stopped early, 1:30 lost.
From there I finally got my act together a little bit and was fine to the end, still with Phil. He somehow missed the penultimate control though by exactly a minute and so I got him by 5s lol. GG ran 71 which is annoying as the scalp was on the cards with a slightly more screwed on head. Need to work out how to orienteer when with/around other people, preferably before British Relays in 3 weeks time.
Started 1min ahead of Phil Vokes. Nailed #1 but then somehow got onto the wrong little path to 2 and lost most of the gap. Little miss on 3 and there he was. Then we got on with some good headless chicken orienteering, which I know full well I often do in that situation (especially on dunes) and yet didn't/couldn't combat it. 10s misses on 5, 6, 7, 20s on 8 and maybe a bit on the bingo-y #9. We split up on the long leg to 10 (Phil opted for a swim) but I still lost 30s missing a path junction/massive river.
Finally a solid control to 11 (by myself, coincidence?) then a slightly rogue path option to 12 and Phil closed a bit. Fine on 13 and 14 but then 45s lost on 15, first hitting the gorse then a miss in the circle. Phil back ahead but he missed 16 so back even. Got pushed way right by the extra gorse to 17 and lost contact, 1min. More unmapped gorse before 19 and we stopped early, 1:30 lost.
From there I finally got my act together a little bit and was fine to the end, still with Phil. He somehow missed the penultimate control though by exactly a minute and so I got him by 5s lol. GG ran 71 which is annoying as the scalp was on the cards with a slightly more screwed on head. Need to work out how to orienteer when with/around other people, preferably before British Relays in 3 weeks time.
Running 9:21 [1] 1.66 km (5:37 / km) +20m 5:18 / km
WD
Saturday Oct 23, 2021 #
1 PM
Running 11:22 [2] 2.23 km (5:05 / km) +10m 4:58 / km
weight:62kg
WU
Orienteering 39:14 9.26 km (4:14 / km) +58m 4:06 / km
Lossiemouth Urban
Cruising at the lower level, having a good time. Mostly pretty simple nav but did miss a route choice near the end and had a few other little hesitations.
Cruising at the lower level, having a good time. Mostly pretty simple nav but did miss a route choice near the end and had a few other little hesitations.
Running 9:47 [1] 1.92 km (5:05 / km)
WD
Friday Oct 22, 2021 #
5 PM
Running 46:57 8.57 km (5:29 / km) +213m 4:52 / km
Double crags steady ish, felt quite fresh and bouncy although calves a bit tight.
Thursday Oct 21, 2021 #
8 AM
Running 27:16 5.31 km (5:08 / km) +53m 4:54 / km
Bit of meadows pre gym then home with Spud. Legs feeling fine.
S+C 45:00 [1]
Gym. Time to start building up the squats. 50 today.
Wednesday Oct 20, 2021 #
7 AM
Running 1:34:12 16.46 km (5:43 / km) +513m 4:57 / km
60 - 75 might have been more sensible but Felix was doing sunrise PFH and I couldn't say no. Legs felt fine to start, calves bit tired on the climb, knees bit sore on descent but should be fine. Sunrise was good in the end, and also good to get a long run in midweek since weekends are full of races atm.
Tuesday Oct 19, 2021 #
7 AM
Running 44:46 7.3 km (6:08 / km) +209m 5:22 / km
weight:62.1kg
Morning seat with Felix
Monday Oct 18, 2021 #
3 PM
Running 18:49 3.45 km (5:28 / km) +68m 4:58 / km
To/from gym. Legs pretty tired but no particular niggles.
4 PM
S+C 45:00 [1]
Sunday Oct 17, 2021 #
8 AM
Running 17:50 2.36 km (7:34 / km) +112m 6:07 / km
Shakeout with Spud from home. Legs ok, L quad a bit domsy but should be fine.
12 PM
Running 18:40 [2] 3.35 km (5:34 / km) +40m 5:15 / km
WU
Orienteering 53:04 10.21 km (5:12 / km) +159m 4:49 / km
CSC Final at Tankersley. 5th.
Had Johnson 1min ahead so pooned it off the start in case he made a little miss, but he didn't and I never saw him. Kept up the pace til 10 where I made a 30s mistake and thought I better pace myself a bit. Scrappy to 13 and 19 (20s each) then ok for a bit but legs starting to feel the effects of yesterday, hammies and calves tightening a bit. Held things together ok except faffing on 31 getting paths confused (20s maybe).
5th, Mihaly and Johnson 2:30 ahead, Peter 2 and Nathan 1min. Some big names behind though too so am fairly happy with it considering it felt like a fairly average run.
Had Johnson 1min ahead so pooned it off the start in case he made a little miss, but he didn't and I never saw him. Kept up the pace til 10 where I made a 30s mistake and thought I better pace myself a bit. Scrappy to 13 and 19 (20s each) then ok for a bit but legs starting to feel the effects of yesterday, hammies and calves tightening a bit. Held things together ok except faffing on 31 getting paths confused (20s maybe).
5th, Mihaly and Johnson 2:30 ahead, Peter 2 and Nathan 1min. Some big names behind though too so am fairly happy with it considering it felt like a fairly average run.
Running 18:31 [1] 3.04 km (6:05 / km) +22m 5:52 / km
WD
Saturday Oct 16, 2021 #
11 AM
Running 5:24 [2] 1.0 km (5:25 / km) +4m 5:18 / km
WU
Running 1:02:28 10.7 km (5:50 / km) +639m 4:30 / km
FRAs Leg 2 for haries A team with Spud.
A late promotion from the B team yesterday, and on paper this was going to be a grim time trying to hang onto Ali. Went out 12th but all v close. Sasha and Mosson also flew past at an outrageous pace. First climb I was probably slowing spud down a bit but didn't want to get too far into the red that early. Just tapped out a decent pace alongside RuMon and Jack W from Ilkley. Chose a decent route to #2 and moved through Duncan and a few others, but Ali also turned his ankle, obviously not ideal but tbh evened us out quite nicely. Into 4th by #3 and absolutely loving it, Sasha/Ali, Keswick and Ambleside ahead, Dark Peak (Wooders and Rhys) and CVFR on our heels.
Got some abuse off Wooders for my descending skills to #4 but didn't lose much, then ground out the climb to 5 with them and CVFR. Chose a good route to #6 and the top 3 teams all went right and lost a minute, so came into #6 in 2nd behind Sasha/Ali. Working so hard on the climbs to stick with Spud but just about managed it and hit the last descent in 2nd with a pack behind. In the end Dark Peak, Ambleside and Howgill (Thornton+someone) nipped past so we finished 5th but in the big pack.
Get through download and Felix and Bisset appear just behind us! Deja vu from last week! They had a stormer and beat us by a minute on the leg (4th and 7th leg time respectively) so arguably one or both of them should've been in A team somewhere. Team ended up 8th (11th after leg 3 then Matt Knowles with fastest leg time on last) and B team 16th, plus women's A team 3rd so a good showing. Highly enjoyable day out.
A late promotion from the B team yesterday, and on paper this was going to be a grim time trying to hang onto Ali. Went out 12th but all v close. Sasha and Mosson also flew past at an outrageous pace. First climb I was probably slowing spud down a bit but didn't want to get too far into the red that early. Just tapped out a decent pace alongside RuMon and Jack W from Ilkley. Chose a decent route to #2 and moved through Duncan and a few others, but Ali also turned his ankle, obviously not ideal but tbh evened us out quite nicely. Into 4th by #3 and absolutely loving it, Sasha/Ali, Keswick and Ambleside ahead, Dark Peak (Wooders and Rhys) and CVFR on our heels.
Got some abuse off Wooders for my descending skills to #4 but didn't lose much, then ground out the climb to 5 with them and CVFR. Chose a good route to #6 and the top 3 teams all went right and lost a minute, so came into #6 in 2nd behind Sasha/Ali. Working so hard on the climbs to stick with Spud but just about managed it and hit the last descent in 2nd with a pack behind. In the end Dark Peak, Ambleside and Howgill (Thornton+someone) nipped past so we finished 5th but in the big pack.
Get through download and Felix and Bisset appear just behind us! Deja vu from last week! They had a stormer and beat us by a minute on the leg (4th and 7th leg time respectively) so arguably one or both of them should've been in A team somewhere. Team ended up 8th (11th after leg 3 then Matt Knowles with fastest leg time on last) and B team 16th, plus women's A team 3rd so a good showing. Highly enjoyable day out.
Running 8:33 [1] 1.37 km (6:14 / km)
WD
Friday Oct 15, 2021 #
7 AM
Running 41:51 8.01 km (5:14 / km) +125m 4:51 / km
weight:61.6kg
Pre race KF and Crags with Felix, put in a few efforts to get the legs and lungs firing again. Pretty chilly out but a nice morning.
Thursday Oct 14, 2021 #
8 AM
Running 32:11 6.07 km (5:18 / km) +99m 4:54 / km
To gym then up the bog post gym. Legs feeling almost normal now. Achilles a bit tired from the seated calf raises but they should be doing it good in the coming days/weeks/months.
S+C 45:00 [1]
Decent session, seated calf raising 70, although think I've slightly strained my back having to deadlift the 70 to set them up.
Wednesday Oct 13, 2021 #
11 AM
Running 1:05:14 13.01 km (5:01 / km) +241m 4:35 / km
With spud down to hermitage and then continued on to shortonhall. Skyline still in the quads but apart from that I felt surprisingly good and ran at a decent clip.
Tuesday Oct 12, 2021 #
7 AM
Running 32:01 6.01 km (5:20 / km) +84m 4:59 / km
Bog. Some miserable rainy weather but knew I needed to get out to keep the legs moving. Bumped into Felix for the journey back and actually legs didn't feel too bad.
8 PM
Running 29:20 5.64 km (5:12 / km) +33m 5:03 / km
Shenanigans
Monday Oct 11, 2021 #
3 PM
Running 19:56 3.42 km (5:50 / km) +68m 5:18 / km
weight:60.9kg
To/from gym. Everything a bit tight and sore as expected, and L patella a bit ropey, but overall still in one piece.
4 PM
S+C 45:00 [1]
Gym. Nothing particularly strenuous, just going through the motions.
Sunday Oct 10, 2021 #
10 AM
Running 6:58 [1] 1.17 km (5:57 / km) +27m 5:21 / km
weight:61.5kg
WU
Running 2:44:59 27.26 km (6:03 / km) +1701m 4:37 / km
Pentland Skyline.
Put a poll on the flat Insta last night for me vs Felix and it was 50/50 (15 votes each) so there was a good amount of hype within the flat, similar to Braids 2019. I started conservatively, letting Felix get a 1:30 gap by Flotterstone, though still feeling like I was going fairly quick and up on the very rough 2:45 splits I'd written on my hand. Knew I needed to take the descents easy at the start (ate my first bar descending Castlelaw) to preserve the quads but even so they were feeling a bit tired and sore already by Turnhouse.
Kept up a decent effort on the climbs along the big ridge, all alone but keeping track of the gap to Felix, which was slowly coming down. Second bar on the flat bit to South Black (had a few sweets from marshalls too). Must have messed up my schedule so got to the Drove Road in 1:28 feeling a little behind pace, but drank a cup of water and Felix was only 40s up which I reeled in before the turn off the Hare.
Was moving well here and caught Ewan by the top and overtook on the heathery and tussocky descent (main path OOB but actually did enjoy the terrain bash). Popped a gel and then much to my surprise spotted Tim on the climb up Black and reeled him in by the top, which was good because I wasn't sure of the fastest line down. Felt decent on Bell's still and got a gap on Tim.
Harbour passed without issue, had a 2nd gel and kept running it all, but then hit the bottom of Capelaw and things started getting a bit wobbly. Took a gentle walk up the steep bit hoping the slightly dizzy/sick feeling would pass. Returned to a run along the top and got out the soft flask I'd been carrying the whole way. Maybe stabilised things slightly but by the climb of Allermuir I was aware of Tim and Ewan closing fast.
Support was great and much appreciated, but Tim came flying past off Allermuir and I'd basically lost the mental battle with Ewan already, who eventually came past up the last kick to Caerketton. Still confident in the gap to Felix though I took the last descent steady, not mashing the quads any more than necessary. Sam said Felix was out of sight so happy days. Cruised into the finish, pleasantly surprised with the time. Turn around and there's Felix only a couple seconds behind (5 according to the results)! Fair play to him for absolutely pooning it off the last hill.
Pretty bonked after, a bit cold and shivery but cheese sandwich, crisps and free cake stall goodies helped things a bit. Great day out though and glad to have done the race after 5 years in Edinburgh.
Put a poll on the flat Insta last night for me vs Felix and it was 50/50 (15 votes each) so there was a good amount of hype within the flat, similar to Braids 2019. I started conservatively, letting Felix get a 1:30 gap by Flotterstone, though still feeling like I was going fairly quick and up on the very rough 2:45 splits I'd written on my hand. Knew I needed to take the descents easy at the start (ate my first bar descending Castlelaw) to preserve the quads but even so they were feeling a bit tired and sore already by Turnhouse.
Kept up a decent effort on the climbs along the big ridge, all alone but keeping track of the gap to Felix, which was slowly coming down. Second bar on the flat bit to South Black (had a few sweets from marshalls too). Must have messed up my schedule so got to the Drove Road in 1:28 feeling a little behind pace, but drank a cup of water and Felix was only 40s up which I reeled in before the turn off the Hare.
Was moving well here and caught Ewan by the top and overtook on the heathery and tussocky descent (main path OOB but actually did enjoy the terrain bash). Popped a gel and then much to my surprise spotted Tim on the climb up Black and reeled him in by the top, which was good because I wasn't sure of the fastest line down. Felt decent on Bell's still and got a gap on Tim.
Harbour passed without issue, had a 2nd gel and kept running it all, but then hit the bottom of Capelaw and things started getting a bit wobbly. Took a gentle walk up the steep bit hoping the slightly dizzy/sick feeling would pass. Returned to a run along the top and got out the soft flask I'd been carrying the whole way. Maybe stabilised things slightly but by the climb of Allermuir I was aware of Tim and Ewan closing fast.
Support was great and much appreciated, but Tim came flying past off Allermuir and I'd basically lost the mental battle with Ewan already, who eventually came past up the last kick to Caerketton. Still confident in the gap to Felix though I took the last descent steady, not mashing the quads any more than necessary. Sam said Felix was out of sight so happy days. Cruised into the finish, pleasantly surprised with the time. Turn around and there's Felix only a couple seconds behind (5 according to the results)! Fair play to him for absolutely pooning it off the last hill.
Pretty bonked after, a bit cold and shivery but cheese sandwich, crisps and free cake stall goodies helped things a bit. Great day out though and glad to have done the race after 5 years in Edinburgh.
Saturday Oct 9, 2021 #
11 AM
Running 45:00 8.02 km (5:37 / km) +123m 5:13 / km
Crags in the rain with Felix, Ali, Colm, Gregor and Stanwix. Pretty muddy and slippy but just about got by in road shoes. Legs felt good.
6 PM
S+C 20:00 [1]
Standard couple rounds of EUOC core.
Friday Oct 8, 2021 #
7 AM
Running 51:57 9.36 km (5:33 / km) +228m 4:57 / km
weight:61.7kg
Twice up the crags with Sasha, second time put in a bit of effort to get the lungs and legs firing a bit more before Sunday. Warm and damp out.
Thursday Oct 7, 2021 #
8 AM
Running 46:47 8.89 km (5:16 / km) +149m 4:51 / km
Pre and post gym with spud, including another trip to duddy orchard. Legs feeling fine.
S+C 45:00 [1]
Gym.
Wednesday Oct 6, 2021 #
6 AM
Running 1:40:25 17.02 km (5:54 / km) +519m 5:07 / km
PFH with Felix, Ali, Sasha and Bisset. Dark start but nice sunrise from up on the hill. Good to get a big hill in the quads before skyline on Sunday.
Tuesday Oct 5, 2021 #
7 AM
Running 48:38 8.81 km (5:31 / km) +149m 5:05 / km
weight:61.9kg
Seat lap. Bit dark, cold, muddy, winter is here and motivation was a little bit low to get out. Stopped for an apple which brightened things up.
Monday Oct 4, 2021 #
3 PM
Running 22:46 4.1 km (5:33 / km) +49m 5:15 / km
To/from gym. Everything feeling in decent working order.
4 PM
S+C 45:00 [1]
Gym. Only squatted 20, 30, 40kg but feel like I'm gonna have some doms tomorrow. Did seated calf raises for the first time, felt fine, no worries from the achilles. Hammies feeling tired/tight/weak after the weekend though.
Sunday Oct 3, 2021 #
10 AM
Running 12:23 2.34 km (5:18 / km) +4m 5:16 / km
WU
Orienteering 43:02 8.04 km (5:21 / km) +71m 5:08 / km
Middle. Wanted to focus on orienteering properly today (and maybe not running flat out), and it was going well for the first 6 controls, but then didn't check my exit direction leaving 6 and got onto the wrong big ridge. Lost 4mins in the end, biggest time loss for a long while. Ran quite hard after that and kept it fairly clean, only a few tiny wiggles. Happy that the achilles seems fine after getting quite a working yesterday (and today) from the sand.
4th, 3.5mins down on Zac.
4th, 3.5mins down on Zac.
Running 3:54 [1] 0.7 km (5:36 / km)
WD. Minimal, food took priority.
Saturday Oct 2, 2021 #
1 PM
Running 13:34 [2] 2.41 km (5:38 / km)
WU
Orienteering 1:36:34 18.86 km (5:07 / km) +170m 4:54 / km
British Long Champs at Braunton Burrows. 1st, somehow.
Just about manage to amp myself up for an hour and a half of grind despite the rain making it feel even more of a come-down after Italy. I'll update with time losses after splits come out but basically I had a very scrappy run with lots and lots of small mistakes, far from the controlled physical, clinical technical feeling you want in a long. Not particularly proud of the run but obviously hard to complain with the result in my first senior boc long. Kept up a decently hard effort the whole way so the fitness must be alright.
Just about manage to amp myself up for an hour and a half of grind despite the rain making it feel even more of a come-down after Italy. I'll update with time losses after splits come out but basically I had a very scrappy run with lots and lots of small mistakes, far from the controlled physical, clinical technical feeling you want in a long. Not particularly proud of the run but obviously hard to complain with the result in my first senior boc long. Kept up a decently hard effort the whole way so the fitness must be alright.
Running 5:57 [1] 1.03 km (5:46 / km)
WD
Friday Oct 1, 2021 #
7 AM
Running 32:03 6.78 km (4:44 / km) +120m 4:21 / km
Morning run before a long day of travel. Lovely conditions, and so easy to get rolling a little bit on nice big gravel tracks. R hip not causing any issues but sore if I flexed my leg more. Achilles a bit weak too. Apart from that though felt great despite two nights of not great sleep.