Training Log Archive: ba-baIn the 29 days ending Feb 29, 2012:
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Wednesday Feb 29, 2012 #
Note
Orienteering (NightO - UDOC Estates) 47:02 [3] **** 7.41 km (6:21 / km) +194m 5:37 / km
spiked:13/20c slept:7.5 shoes: Inov8 Oroc 340
A bit of urban round the uni buildings, but mainly on the spur-and-gully stuff around the edge. A case of drop down to the path, run around and work your way into the control - although not many definitive APs on the paths.
A few iffy directions exiting controls, and took some ultra-cautious lines early on. Trotting around nicely until I put in a burst to drop a bunch of service guys trying to follow me. One big whoopsie leaving 19 - in the urban area FFS!
Duncan 41:40, Kris Smith 44? Peter B 50ish.
Could feel knee at times. It's manageable and isn't impacting on my running. Given what I've got over the next few weekends I'm going to cut back in the week before weekend warrioring it - don't want to miss out on the bits I enjy!
Tuesday Feb 28, 2012 #
Note
slept:7.5 (rest day)
Easy this week until the weekend, then back on it (move excepted). Legs still feeling a bit tired. Knee better but should be after 2 days off.
Monday Feb 27, 2012 #
Note
slept:7.5 (rest day)
Sunday Feb 26, 2012 #
Running - Road warm up/down 12:41 [2] 2.34 km (5:26 / km) +97m 4:30 / km
slept:7.5 shoes: X-talon 212 (2)
Running - Trail race (Commondale Clart) 36:01 [4] 8.63 km (4:10 / km) +184m 3:46 / km
shoes: X-talon 212 (2)
Lovely day ont moors and really enjoyed myself.
Fitness is there, just need to wait for the results to come now.
Running - Road warm up/down 15:47 [1] 3.03 km (5:12 / km) +11m 5:07 / km
shoes: Asics Afforest
Saturday Feb 25, 2012 #
Note
Does mean, however, that I've never run with my partners for both SLMM and OMM.
Running - Road warm up/down 16:34 3.67 km (4:31 / km) +4m 4:30 / km
slept:7.5 shoes: Asics Afforest
Running - Road race (Albert Parkrun) 16:53 [5] 5.0 km (3:23 / km)
shoes: Asics Afforest
Running - Road warm up/down 19:13 [2] 3.94 km (4:53 / km) +10m 4:49 / km
shoes: Asics Afforest
Orienteering - Urban 18:51 [4] ** 4.53 km (4:10 / km) +2m 4:09 / km
spiked:28/30c shoes: Asics Afforest
Might treat myself to a speedier SI card before British Sprints and JK.
Orienteering race (Night/Golf O) 33:27 *** 7.24 km (4:37 / km) +13m 4:35 / km
spiked:23/30c shoes: X-talon 212 (1)
Aimed to treat it as a recovery run and was moving comfortably until 17, the butterfly, at which point Lewis Taylor caught me 1min and we had a burn-up for the last 11 mins, resulting in some racing mistakes.
North wasn't straight up the page so I was pleased to get bearings right on the first few, then went off on 6 and 7. Then lost a good 20secs on the very short #21 along with Lewis. Put the hammer down then and didn't really take a bearing at all from 26 and bananad significantly to 27.
50secs down on Lewis, 20 secs down on PeterB. Fellbaum did 31 and a bit but didn't visit all the controls. muppet.
Cracking fun racing Lewis - if the IOF ever want to introduce a night-time mixed sprint relay they could do worse than hold it on a GC (although spotting the OOB greens is nigh-on impossible)
Thursday Feb 23, 2012 #
Running - Road 30:25 [2] 6.5 km (4:41 / km) +22m 4:36 / km
slept:7.5 shoes: Asics Afforest
Wednesday Feb 22, 2012 #
Swimming 36:30 1.5 km (24:20 / km)
rhr:40 slept:7.5
Running - Road 25:58 [2] 5.2 km (5:00 / km) +31m 4:51 / km
shoes: Asics Afforest
Tuesday Feb 21, 2012 #
Note
Running - Trail 1:37:08 [3] 13.33 km (7:17 / km) +1084m 5:11 / km
slept:5.5 shoes: Muclaw 333 (3)
After not much sleep and a bit of a hangover I wasn't up for this initially, but decided the drive up to Braithwaite from Preston would change all that, and I'd perked up quite a bit by the time I met Rhys.
I knew the first ascent to Grisedale Pike would be tough and it proved it. However, the rest of the course suits me pretty well - shame about the first 35mins of it! Still thick end of 2 months to get a bit of hills work in.
Monday Feb 20, 2012 #
Note
(rest day)
Nothing today - opted out of a morning run and heading straight to Preston after work for some partying.
Sunday Feb 19, 2012 #
Running - Trail warm up/down 14:01 [2] 2.7 km (5:12 / km) +37m 4:52 / km
shoes: Inov8 Oroc 340
Orienteering race (CSC Qual, Gilling, Borwn) 1:12:48 [4] **** 9.56 km (7:37 / km) +313m 6:33 / km
spiked:17/26c shoes: Inov8 Oroc 340
Had a good feeling about this which all went to pot on #2.
A bit off on 1, but only ~15secs lost. Then took 4:21 for a 1:30 leg to 2 - crossed a small old 'ride' which I though was my catching feature but wasn't, but compass from 1 was v. poor, and I got cocky with control placement - thought it'd be really easy to spot.
After that pulled it back a bit. Wandered off-line leaving 10, dodgy bearing into circle on 12 (both 40secsish).
Then got way too high through the DG on 20. Was power-walking through the DG up the hill and went too high/never took a bearing. Came out on the ride above before dropping a lot of height back to the control (2mins?).
After that OK into the finish.
A few other controls getting stuck in rough as not careful enough coming off paths - 14&21, 20secs each?
Running well on the paths, and going OK through terrain. Starting to pick up a bit more info from the map, but still need to work on this (case in point - didn't notice the big ditch handrail into 13 until I was on it in the terrain)
So, with 5mins lost on big mistakes I was pleased to be only 6.5min down on Duncan and 3.5 down on Mercer. 12 mins down on James Logue, 5 down on Josh. 10th Overall. Fairly pleasing, Improving all the time but still stuff to work on.
- confirmation of how stupid the costly mistakes at 2 and 20 were. Only check compass once coming out of 10 and it shows...Saturday Feb 18, 2012 #
Running - Road 27:40 [2] 5.73 km (4:50 / km) +8m 4:48 / km
rhr:42 slept:8.0 shoes: Asics Afforest
Whilst I was away the house on the corner of my street ('the crack house') was raided by armed police - mp5's, the lot. Nice picture of 2 people on knees, hands on heads with guns pointed at them on the front page of the local rag yesterday.
Needless to say I'm glad I'm moving soon.
Running - Road 26:03 [2] 5.77 km (4:31 / km) +15m 4:27 / km
shoes: Asics Afforest
Running - Road race (NE 6stage Road Relays) 11:55 [5] 3.63 km (3:17 / km) +18m 3:12 / km
shoes: Asics Afforest
Today's team contained only 2 runners (myself and Gav) who would make the 1st team if we had everyone to choose from, so we were down amongst the deadmen by the time I went out on last leg.
Saw the first 3 teams (Maske, Gateshead & Morpeth) finish before I set off. Effort felt concerted but comfortable throughout. Had people to chase down throughout and managed to reverse a ~2min deficit on Middlesbrough&Cleveland, our local rivals. Not quite negative split.
Pleased with the time, I have still got something! Will be able to place myself better once results come out. Feel like I could maintain this pace over longer and suggested Vdot is 1.2 points higher than when measured a year or so ago.
Results: http://www.new-marske-harriers.co.uk/index.php/en/
1st leg had us back in 52nd Next 4 had us around 37th to 30th at end of leg 5, I dragged us up to 24th with the 7th fastest last leg. Fastest Leg - Ricky Stevenson 10:09. Time faster than the slowest in 5th place down, and closing in on the slowest in 2-4th.
Running - Road warm up/down 5:07 [2] 1.09 km (4:42 / km) +9m 4:31 / km
shoes: Asics Afforest
Friday Feb 17, 2012 #
Note
Otherwise, exactly what I needed after a pretty fragile and hectic fortnight!
Running - Trail long 1:55:14 [2] 18.5 km (6:14 / km) +608m 5:21 / km
slept:7.5 shoes: Muclaw 333 (3)
Went through the woolpacks and worked out why the route round the back is better. D&U was on if clear but couldn't be bothered searching for a line in poor viz. However finally managed to find where the cut-off at the top of Grindsbrook onto the edge path starts, so gained something at least.
Thursday Feb 16, 2012 #
Running - Trail 1:14:32 [2] 11.14 km (6:41 / km) +525m 5:25 / km
slept:9.0 weight:75kg shoes: Muclaw 333 (3)
Wednesday Feb 15, 2012 #
Running - Trail 1:26:00 [3] 16.49 km (5:13 / km) +496m 4:32 / km
slept:10.0 weight:75kg shoes: Adidas Kanadia TR3
Out over Lantern Pike, Chunal, Carr Meadow, Chad's and back via the LP foothills. Not feeling awesome but working my way back there. Pleasing.
Tuesday Feb 14, 2012 #
Note
(rest day)
Monday Feb 13, 2012 #
Swimming 38:00 1.6 km (23:45 / km)
rhr:42 slept:8.0
taking it easier, feeling much better in legs and general than at the weekend.
Sunday Feb 12, 2012 #
Running - Trail race (Danby Beacon) 1:04:26 [4] 13.75 km (4:41 / km) +343m 4:10 / km
rhr:46 slept:7.5 shoes: X-talon 212 (2)
In a definite trough as far as fell performances at the moment. Hopefully racing when a bit tired will stand me in good stead for longer races later in the season.
Saturday Feb 11, 2012 #
Running - Trail 52:00 [2] 9.16 km (5:41 / km) +371m 4:43 / km
ahr:153 max:175 slept:7.0 shoes: Inov8 Oroc 340
Orienteering 35:14 [3] *** 5.13 km (6:52 / km) +87m 6:20 / km
ahr:159 max:199 spiked:9/15c shoes: Inov8 Oroc 340
Feeling a bit leggy and not really paying full attention - a problem I have when training sans kites and on my own. Spent some time checking where I was - spotting clearings and veg boundaries was quite tough, and there was an old gate-post mid-leg to 4 which confused me.
Running - Trail warm up/down 6:18 [1] 1.13 km (5:35 / km)
ahr:168 max:203 shoes: Inov8 Oroc 340
Black Comb in 3 weeks will be a nasty wake-up call after the lack of fell running and hills in the last couple of months. Hoping the next week will go some way to sorting this, but most of the damage has already been done I fear. I'm pretty envious of Hobb's Heroes sessions (never thought I'd say that!)
Friday Feb 10, 2012 #
Running - Road 35:14 [2] 7.04 km (5:00 / km) +18m 4:56 / km
ahr:157 max:197 slept:6.5 shoes: Asics Afforest
Running - Road 1:02:06 13.66 km (4:33 / km) +55m 4:27 / km
ahr:158 max:197 shoes: Asics Afforest
On rota this weekend but will be able to have some hilly fun!
Thursday Feb 9, 2012 #
Running - Road 28:58 [2] 6.16 km (4:42 / km) +18m 4:38 / km
ahr:154 max:172 rhr:46 slept:7.5 shoes: Asics Afforest
Running Intervals 27:30 7.11 km (3:52 / km) +6m 3:51 / km
ahr:163 max:188 shoes: Asics Afforest
Managed to miss the start of the first, and had to dive into the club to shift some weight after it. This meant I was on my own for the 2nd and had reduced rec time for the 3rd.
5:21.3 1.50 3:35 (int.4)
5:25.6 1.55 3:30 (int.4)
5:18.0 1.58 3:21 (int.5)
5:14.5 1.57 3:20 (int.5)
- for once my hr underestimated what I think I did.
The last time I did reps (6x1km) I was struggling to get much lower than 3:35min/km, so pleased with these times over the longer distance after a tiring (albeit not due to training) week. Still more work to be done though. The last 2 pushing with Gav were lots of fun, good practise for next weekend's Road Relays.
Running - Road 8:42 [2] 1.56 km (5:35 / km) +10m 5:24 / km
ahr:133 max:144 shoes: Asics Afforest
Made the mistake of hitting Coop on the way home - basket contained a big bag of crisps, 2L Choc Milk, 2 choc eclairs, pack of ginger nuts, pack of milk choc digestives, pack of choc brunch bars.
Wednesday Feb 8, 2012 #
Running - Road 41:47 9.09 km (4:36 / km) +18m 4:33 / km
ahr:151 max:167 slept:7.5 shoes: Asics Afforest
Tuesday Feb 7, 2012 #
Running - Road 41:58 9.4 km (4:28 / km) +15m 4:26 / km
ahr:153 max:163 rhr:42 slept:7.0 shoes: Asics Afforest
Monday Feb 6, 2012 #
Note
slept:7.0
edit: no no no no no. As much as I was tempted by the minimum 20, getting in at 9.30 and an early start tomorrow meant Pizza won the day. Knacked, and muscles will thank me (right calf a bit tight but relaxed during the day).
Sunday Feb 5, 2012 #
Note
Running - Road warm up/down 5:14 [2] 1.12 km (4:41 / km) +30m 4:07 / km
ahr:157 max:165 rhr:50 slept:6.5 shoes: Inov8 Oroc 340
Trot down the road, found a turning place.
Orienteering (Hutton Mulgrave & Skelder) 59:13 [3] **** 8.39 km (7:03 / km) +186m 6:21 / km
ahr:169 max:196 spiked:11/19c shoes: Inov8 Oroc 340
A nice run around some snow-filled woods with a good map - although I need to remember that only OJ maps every single holly-bush! Some brashings and heathland for bits of toughness but mainly runnable. First time in woodland since CSC final (hungover) so was mincing a bit. Only 2 off before me so minimal tracking. Plan was to focus on bearings as these are my major weakness.
Generally OK. Went wandering off-line a few times (3,12,13,19), but less than normal. I was a bit pot-luck in the circle at times, thinking I was about to be really lost before the kite popped out infront of me more by luck than judgement (3,13,18) There were a few occasions where I ended up approaching the control from the opposite direction (2,8,15), for 2 this was more because of undergrowth, but my plan into 8 was pretty poor and I couldn't really tell what was going on.
Maybe lost 1min at 8 and 15, a few 20-40 secs at 3,12,13,19 and 10secs at 2,4,9,14 (mainly undergrowth caused)
results/RG
Running - Road race (NYSD Richmond) 39:01 [4] 9.45 km (4:08 / km) +132m 3:52 / km
ahr:173 max:200 shoes: AT Cross
Just settled into a fairly even pace, struggled up the drags and short inclines but enjoyed the more downhill bits. Stuck on my own for most of it but got my tactics right in the last 500m to open a large gap on some guys closing.
Pretty tired, but a good steady tempo run.
Saturday Feb 4, 2012 #
Note
rhr:48
Running - Road 25:48 [3] 5.5 km (4:42 / km) +14m 4:38 / km
ahr:158 max:184 slept:9.0 shoes: Adidas Kanadia TR3
Friday Feb 3, 2012 #
Running - Road 49:18 [3] 10.37 km (4:45 / km) +30m 4:41 / km
ahr:164 max:202 rhr:44 slept:8.0 shoes: Asics Afforest
Had ideas of doing 10mile with some tempo bits thrown in, or some sprintO around Teesdale, but wasn't really feeling either so I'll save them for another day.
Cruise around the frozen inlets then around the badlands. Still in shorts. Got chased by the same dog with the same feckless owner as the last time I was on the wiggly cycletrack.
Thursday Feb 2, 2012 #
Note
Running - Road 34:35 7.76 km (4:27 / km) +36m 4:21 / km
ahr:147 max:164 slept:9.0 shoes: Asics Afforest
Didn't want to risk running out, sesh then back so drove out early for a 30min trot around Billingham before a couple of laps warm up.
Running Intervals intervals 33:28 8.19 km (4:05 / km)
ahr:162 max:178 shoes: Asics Afforest
33,34; 73,75,78,77; 2:44; 71,75,75,76; 35,37
Usual 420m track. The first set of 400s were run a couple of lanes out as the kids had the inside at this point, hence the slightly extended times.
Pleased to be well under 80 for all the '400s'. Would like to be a bit quicker on the 800 but was quite happy at a cruisey pace for this. Was trying to keep focus on form, and was told afterwards that I was looking relaxed.
On my own for entire sesh, good TT work.
Running - Road warm up/down 8:41 [2] 1.65 km (5:17 / km)
ahr:143 max:152 shoes: Asics Afforest
Wednesday Feb 1, 2012 #
Running - Road 24:30 5.1 km (4:48 / km) +7m 4:46 / km
ahr:148 max:161 rhr:42 slept:7.0 shoes: Asics Afforest
Feeling good and rested.
Swimming 47:00 2.0 km (23:30 / km)
Second trot of the day replaced with last minute (for me) Birthday Pizza Express