Training Log Archive: ba-baIn the 28 days ending Feb 28, 2014:
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Friday Feb 28, 2014 #
Running - Road 24:08 5.37 km (4:30 / km) +26m 4:23 / km
slept:7.0 shoes: NB580 v2 Red (2)
Thursday Feb 27, 2014 #
Running - Road 34:56 [2] 7.01 km (4:59 / km) +128m 4:34 / km
shoes: NB580 v2 Red (2)
Running - Road intervals 29:56 6.94 km (4:19 / km) +21m 4:15 / km
shoes: NB580 v2 Red (2)
Wednesday Feb 26, 2014 #
Running - Road 57:37 12.35 km (4:40 / km) +119m 4:27 / km
slept:8.5 shoes: NB580 v2 Red (2)
Tuesday Feb 25, 2014 #
Running - Road intervals 1:15:00 17.2 km (4:22 / km) +32m 4:19 / km
slept:7.5 shoes: NB580 v2 Red (2)
A post-work nap had me feeling OK. Needed to pay my subs at CoSAC (I want another winter in the Birmingham League so will stick with them until this time next year at least) and there was a good session on. Decided to start at 3:30s and work from there. As it was felt OK and did the whole set fairly consistently. Felt fairly comfortable, although the 2nd lap on the last 3 reps slowed a bit. Ran most with Liam, Will was well off the front with Dean and Darren(?) in between
Of course I'd love to be knocking out 3:15s but that can wait for later in the year. Feel much better for this and a confidence boost
Monday Feb 24, 2014 #
Note
slept:7.0
So the last couple of weeks have been a wipe-out, illness piling on top of work-related stress. I've been told several times I look 'terrible' and 'knackered' so it might be prudent to properly recover from last week's cold at the start of this week - this also covers 2 daft days at work. I'll make a decision on Black Combe later in the week but it may be better for me to spend a weekend in bed at the parents. Feb used to be injury month so reduced training whilst still mobile is better than that.
Thankfully I have a way out of work and am immensely looking forward to a summer bumming around mountainous bits of the UK/bits of sexy European forest before my return to Sheffield and some work which will still be very hard but what I want to do.
5 weeks (and some days) until Pendle. 4 week block to get sharp starts next week (work timetable be damned!).
Sunday Feb 23, 2014 #
Running - Trail 57:13 [2] 9.32 km (6:08 / km) +298m 5:18 / km
slept:7.5 shoes: X-talon 212 (3 - 2013)
S&C 10:00 [2]
Saturday Feb 22, 2014 #
Running - Road 18:12 [2] 3.93 km (4:38 / km) +10m 4:34 / km
slept:8.0 shoes: NB580 v2 Red (2)
Running - Trail warm up/down 24:24 [2] 4.8 km (5:05 / km) +45m 4:52 / km
shoes: AT Cross
Running - Trail race 44:07 [5] 11.58 km (3:49 / km) +116m 3:38 / km
shoes: AT Cross
Winner: Steve Vernon 36:23 (121%)
Again started off at a pace I'm sure I can maintain. Was around a mix of people for the first couple of kms - Harold, Fishy, Ed Catmur, Gareth Briggs and with Cal in sight. I then started slipping backwards and backwards after 3km. Legs heavy and no impetus (less so than normal with only 5 CoSAC starting, so no team). Bummed around until 1.5km out when Chris Rumsey from Midds&Cleve appeared from behind. Had to beat him so put in a bit of effort. Tom Bush then came steaming through at the top of the last climb. I out sprinted him last year and my 1 surge was enough to get his 2.
1 0:36:23 8308 Steven Vernon Stockport Harriers & AC
9 0:37:03 6214 Jonathon Brownlee Bingley Harriers & AC
21 0:37:43 7700 Peter Hodkinson Notts AC
114 0:39:50 7549 Greg Jayasiriya Middlesbrough & Cleveland H
157 0:40:40 6542 William Neill City of Stoke AC
159 0:40:41 6888 Rob Little Hallamshire Harriers Sheffield
197 0:41:21 8400 Ed Catmur Thames Hare & Hounds
217 0:41:39 8753 Harold Wyber Woodford Green AC with Esse
219 0:41:41 7199 Steve Hebblethwaite Keswick AAC
256 0:42:07 6054 Ben Abdelnoor Ambleside AC
259 0:42:12 7203 Phil Winskill Keswick AAC
274 0:42:20 7274 Leon Foster Leeds City AC
292 0:42:27 6537 Callum Dillon City of Stoke AC
311 0:42:40 6543 Dean Richardson City of Stoke AC
328 0:42:51 6578 Lewis Banton Clowne Road Runners
334 0:42:58 8280 Gareth Briggs Staffordshire Moorlands AC
393 0:43:48 7279 Greg Hull Leeds City AC
415 0:44:05 6532 Nicholas Barber City of Stoke AC
416 0:44:07 6044 Tom Bush Altrincham & District AC
429 0:44:16 7550 Christopher Rumsey Middlesbrough & Cleveland H
476 0:44:52 6883 Craig Fishwick Hallamshire Harriers Sheffield
481 0:44:56 6535 David Bratt City of Stoke AC
598 0:46:22 7197 Chris Edis Keswick AAC
725 0:47:36 8287 James Wood Staffordshire Moorlands AC
--
1657 1:35:46 6648 Andrew Morgan Dartford RR
http://www.englishcrosscountry.co.uk/wp-content/up...
Running - Trail warm up/down 15:06 [1] 2.77 km (5:28 / km) +32m 5:10 / km
shoes: AT Cross
Friday Feb 21, 2014 #
Running - Road 40:05 8.75 km (4:35 / km) +30m 4:30 / km
slept:7.0 shoes: NB580 v2 Red (2)
Thursday Feb 20, 2014 #
Note
slept:7.5 (rest day)
Wednesday Feb 19, 2014 #
Note
slept:8.5
Tuesday Feb 18, 2014 #
Running - Road intervals 1:00:32 12.65 km (4:47 / km) +97m 4:37 / km
slept:8.5 shoes: NB580 v2 Red (2)
Wondering if some of these sessions have been a little 'easy'. There's only been one where I've been pretty dead at the end, and that was 10x400 2min turnarounds. On the plus side they'll have worked my speed and leg turnover and I've worked my endurance with increased mileage. I'm definitely fitter than I was but a part of me feels stuff like 8x1km or 3/4/5/6min pyramids are lacking for speed endurance.
Monday Feb 17, 2014 #
Running - Road 50:25 10.94 km (4:36 / km) +166m 4:17 / km
slept:8.0 shoes: NB580 v2 Red (2)
Felt better for this, damp mind.
Sunday Feb 16, 2014 #
Running - Trail warm up/down 8:27 [2] 1.44 km (5:52 / km) +62m 4:50 / km
shoes: Inov8 Oroc 340
Orienteering (CSC Quali Guisecliffe) 56:00 **** 8.06 km (6:57 / km) +266m 5:58 / km
spiked:14/21c slept:7.0 shoes: Inov8 Oroc 340
Took me half an hour or so to get going. Scrappy through the first 6 controls with misses on 2 (too early/poor map), 3 (rushed after 2) and 6 (pushed too low by terrain), as well as an 'entertaining' route choice to #4. However once onto the moor I got going through the quarry and back into the wood and was really enjoying it, a few over-safe lines here and there but not much to pick holes in. Still not looking at map enough but much better than last week.
http://www.splitsbrowser.org.uk/splitsgraphjs.php?...
Running - Trail warm up/down 9:33 [2] 1.89 km (5:03 / km) +69m 4:16 / km
shoes: Inov8 Oroc 340
Running - Trail 43:30 [2] 7.0 km (6:13 / km) +450m 4:42 / km
shoes: Mudclaw 265
Saturday Feb 15, 2014 #
Running - Road 28:45 [2] 5.95 km (4:50 / km) +58m 4:36 / km
slept:7.0 shoes: NB580 v2 Red (2)
Friday Feb 14, 2014 #
Running - Road 26:14 [2] 5.3 km (4:57 / km) +69m 4:39 / km
shoes: NB580 v2 Red (2)
Thursday Feb 13, 2014 #
Running - Road 19:33 [2] 4.04 km (4:50 / km) +41m 4:36 / km
slept:7.5 shoes: NB580 v2 Red (2)
Running - Road 54:46 10.57 km (5:11 / km) +109m 4:56 / km
shoes: NB580 v2 Red (2)
Wednesday Feb 12, 2014 #
Running - Road 1:09:16 15.15 km (4:34 / km) +249m 4:13 / km
slept:8.0 shoes: NB580 v2 Red (2)
40 mins steady. Legs felt a bit heavy, still a bit tired but perking up.
Tuesday Feb 11, 2014 #
Running - Trail 1:12:22 14.47 km (5:00 / km) +167m 4:44 / km
slept:6.5 shoes: Mudclaw 333 (4)
As I was missing track decided to at least put in a small effort today: 6x2min(1min) on the flatish firmish track. Body tired after the last 2 days but got going eventually, albeit not quickly but legs ticking over which was the aim, felt better for it. Quicker on the evens as slight tailwind and slight downhill
Monday Feb 10, 2014 #
Note
slept:7.0
Sunday Feb 9, 2014 #
Running - Trail 15:04 3.23 km (4:40 / km) +55m 4:18 / km
shoes: Inov8 Oroc 340
Orienteering race (Wharncliffe Black) 1:39:25 [3] ***** 12.24 km (8:07 / km) +382m 7:02 / km
spiked:16/25c slept:7.5 shoes: Inov8 Oroc 340
Today's exercise was to work out what I need to work on. Whilst I'd like to say 'everything' that's not very constructive. I spent very little time looking at the map, one of my major failings today exacerbated by spending a lot of time looking at my feet as I tiptoed through the rocks. I also managed to lose 2.5min over 3 pure running controls thanks to poor compass/exit discipline. I was a little tired after yesterday but didn't really help myself. However, there were a few bits that showed I can orienteer at times. It's early in the year and the JK is on open moorland!
I'll see what happens when I'm fresher for next week's foray into the forest. I may even look at the map.
#1 - only real aim for today was not fuck #1. I lost 4 mins on a 1:20 leg. Poor direction/straight charge into the forest.
#2 - took a high line but got very hesitant when I should have ploughed on. 1min
#3 already thrown, poor route out of control/woodland. 1min
#5 too high then overshot. Picking things up too late. 1min.
- #6 was only 3s off fastest split despite feeling very slow and hesitant. Bit more runnable here -
#9-11 The running controls. Poor direction/not thinking out of 9 and 10. Daft. 2.5min.
- fell into #12, maybe a bit too aggressive but heads-up worked to some extent -
#13 dropped height too easily and poor direction. Big AP I opted not to use. 1.5min
#17 - No plan and overshot. 1min
#18 - pretty wobbly, poor direction, no plan, guided into control.
#21 - Control between boulders A&B. Looked between boulders A&C. Carried on, realised too far, headed back as bloke said I was right on it before. 2min
13mins. OK some of these include hesitancies which are normally part of my 'style'. However I can see where my improvements will come and know that with some focus I can iron a lot of them out.
http://obasen.orientering.se/winsplits/online/en/d...
Running - Trail 15:50 [2] 3.01 km (5:16 / km) +30m 5:01 / km
shoes: Inov8 Oroc 340
Saturday Feb 8, 2014 #
Running - Road 20:44 [2] 4.68 km (4:26 / km) +9m 4:23 / km
slept:7.5 shoes: NB580 v2 Red (2)
Running - Trail warm up/down 11:06 2.5 km (4:27 / km) +4m 4:24 / km
shoes: NB749 Trail
Running - Trail race 35:55 [5] 9.54 km (3:46 / km) +30m 3:42 / km
shoes: AT Cross
1st lap felt great.
Last lap felt OK.
Alas, the middle lap was turd.
Club's aim was to hold League 4th place from Coventry Godiva and Birchfield. I wanted to be around the top 50 and make the counting 6. Course fairly firm but enough mud patches, a fairly fierce swirling wind and some hail to keep it interesting.
Good start and felt great. Cal caught me up at the beginning of lap 2 with a big group of Chelts (who were out in force), but I couldn't stick with. 1.5 laps in Dean came through and I was now out of the counting team. The 2nd lap was a case of watching people ease away from me. Eventually got my finger out in the last 1/2 lap, had to as I was in a battle with a Godiva and Gareth Briggs from Moorlands. Got them both (and a few faders).
65th is my best finish in this league but I'm slightly disappointed. Will had a similar story (albeit in 30th) and thinks last Sunday will still have some effect. Team 5th today (Chelts out in force) so maintained 4th in league. Top 3 will take some wheeler-dealing though!
Onwards to The National. Need to figure what I'm going to do in the intervening 2 weeks(not too much)
1 32:25 Graham Rush Cheltenham
15 33:35 Alex Brecker City Of Stoke J
22 33:59 Oliver Langford City Of Stoke
29 34:25 Seb Duffy City Of Stoke
30 34:27 Will Neill City Of Stoke
52 35:24 Tim Werrett W & B
56 35:38 Callum Dillon City Of Stoke
59 35:41 Dean Richardson City Of Stoke
64 35:55 Nic Barber City Of Stoke
66 35:58 Gareth Briggs Staffs Moorlands
69 36:07 Myles Barrett Staffs Moorlands
84 36:36 Tom Hendricken City Of Stoke J
95 37:26 Liam Hendricken City Of Stoke
108 38:05 Korey Hallett-Blanch City Of Stoke J
Running - Trail warm up/down 14:50 [1] 2.82 km (5:15 / km) +2m 5:14 / km
shoes: AT Cross
Friday Feb 7, 2014 #
Running - Road 51:13 11.48 km (4:28 / km) +179m 4:08 / km
slept:7.5 shoes: NB580 v2 Red (2)
Thursday Feb 6, 2014 #
Running - Road 54:25 12.36 km (4:24 / km) +98m 4:14 / km
slept:8.5 shoes: NB580 v2 Red (2)
Good paced warm-up with Korey.
10x200(200jog), with Seb for the first 6. Korey using his 800m pace to good effect but never too far behind. 31-34s for all, the 31s were maybe a bit quick for the session's purposes but felt fairly easy.
Warm down.
Entertainment of the day was nearly getting totalled by a bus and Seb reckoning I can run 31min for 10km. Given his best is 31:28 this is bollocks.
One day maybe...
Wednesday Feb 5, 2014 #
Running - Road 22:45 [2] 4.45 km (5:07 / km) +42m 4:53 / km
slept:8.5 shoes: NB580 v2 Red (2)
Running - Road 41:06 [3] 9.29 km (4:25 / km) +165m 4:04 / km
shoes: NB580 v2 Red (2)
Tuesday Feb 4, 2014 #
Note
slept:8.5 (rest day)
Monday Feb 3, 2014 #
Running - Road 21:43 [2] 4.8 km (4:31 / km)
slept:7.5 (rest day) shoes: NB580 v2 Red (2)
Sunday Feb 2, 2014 #
Note
Running - Road warm up/down 6:42 [1] 1.34 km (5:00 / km) +24m 4:35 / km
shoes: Mudclaw 265
Running - Trail race (Long Mynd Valleys) 1:52:10 17.63 km (6:22 / km) +1200m 4:45 / km
slept:7.5 shoes: Mudclaw 265
Bitter down in the valley but lovely once on the hills. Feeling tired so settled off the main group, even taking a different (inappropriate) line at one point. Ran the flatter section with Kris Nowacki and started feeling good so eased on the effort a bit more as we hit the SW of the Long Mynd. Had good lines on the Rollercoaster back to Cardingmill Valley and felt good on the final, gable-esque climb up Yearlet.
Fairly pleased with my strength at the end. I'd like to see what happens if I go off with a front group and whilst it was a good one to be in (Will, Pete, Tim Davies, Rich Roberts, Chris Jones (MDC), Little Rob, Simon C) my body wouldn't have hacked it today. Black Combe it is then!
William Neill Mercia MU231:43:05 106%
Pete Vale Mercia M40 1:43:05 106%
Tim Davies Mercia SM 1:45:59 103%
Chris Jones MDC SM 1:46:29 102%
Richard Roberts Eryri SM 1:46:35 102%
Robert Little Dark Peak SM 1:49:51 99%
Simon Coldrick Pennine SM 1:51:00 98%
Nicholas Barber Pennine SM 1:52:14 97%
Tim Werrett Mercia M40 1:55:10 95%
Saturday Feb 1, 2014 #
Running - Trail 1:36:50 18.0 km (5:23 / km) +603m 4:37 / km
slept:7.0 shoes: X-talon 212 (3 - 2013)
Lantern Pike, Chunal, Carr Meadow, Shooting Cabin, Hayfield, TV mast and back over the muddy fields to Low Leighton. Back through the rats nest.