Training Log Archive: MagicIn the 7 days ending Nov 25, 2012:
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Sunday Nov 25, 2012 #
11 AM
Run - Trail warm up/down 25:15 4.92 km (5:08 / km) +80m 4:45 / km
ahr:147 max:164 shoes: VJ Falcons 11
Ran somewhere and didn't get lost.
12 PM
Run - Orienteering race 59:08 9.75 km (6:04 / km) +235m 5:25 / km
ahr:166 max:177 shoes: VJ Falcons 11
Cannop Ponds, BOK Level C Event, Brown, 9.0km, 235m. No surprises with the standard of the mapping or the control placement, but the forest was lovely with lots of really runnable conifers and only moderate hills. Felt pretty good as well and was happy enough with my momentum, though I did drop far too much time searching for controls in depressions - although I did strike it lucky at the last control (the map was seriously wrong) when Mark B called he'd found it (when me and about a dozen others who were searching for it). Nice day out.
Results
Routegadget
Results
Routegadget
1 PM
Run - Trail warm up/down 14:01 2.39 km (5:52 / km) +13m 5:43 / km
ahr:133 max:147 shoes: VJ Falcons 11
Short slow trot with Mr Bown - he had some frustration that needed diluting...
Saturday Nov 24, 2012 #
9 AM
Strength exercises 45:00 [1]
Two 45 minute sessions of shifting two tonnes of gravel (40mm plum slate to be precise) through the house!
Friday Nov 23, 2012 #
9 AM
Bike - Road 3:42:02 95.41 km (2:20 / km) +918m 2:13 / km
ahr:138 max:161
Today I saw my first Welsh sheep, just the one mind. Headed up the valleys for the first time and it took forever to get out of housing (what do all the people there do?), but when I did I have a lovely climb over a little pass, the sun was even out - though it never got warm enough to dry the road off. Tired for the last hour but thoroughly enjoyed myself.
Thursday Nov 22, 2012 #
10 AM
Run - Road 2:06:09 25.01 km (5:03 / km) +254m 4:48 / km
ahr:145 max:162 shoes: Asics 1150 (2010)
Headed out early (ish) to avoid the predicted rain (it took nearly the entire run to turn up) and it took me forever to get going (about an hour), but once up to operating condition I felt pretty good and added an extra loop at the end to make sure I got the two hours. Seem to be fit enough to do 90-100 minutes without problem at the moment so need to start doing a few longer bits so I can race for that long. Mostly on surfaced trails and roads apart from one horrendously muddy cow field - won't be running there again.
Wednesday Nov 21, 2012 #
Note
(rest day)
Feeling like I need a bit more of a rest, also not feeling the love for running today.
Tuesday Nov 20, 2012 #
5 PM
Run - Road 56:34 10.7 km (5:17 / km) +6m 5:16 / km
ahr:129 max:153 shoes: Asics 2140 (10)
Really did not want to do this and as I was moving so slow I don't know it there was any benefit in it either. Still feeling tired so just pottered around exploring, though the last 20 minutes was painful as a toilet emergency was developing quickly, just managed to avert a disaster. Cardiff chavs sound exactly the same as chavs everywhere else!
Monday Nov 19, 2012 #
Note
(rest day)
Going to take it easy for a few days so I have plenty of energy to do some longer stuff at the end of the week.