Training Log Archive: ba-baIn the 30 days ending Apr 30, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||
Thursday Apr 30, 2015 #
Note
slept:12.0
First time properly smashed in a while last night. Today was consequently a write-off
Wednesday Apr 29, 2015 #
8 AM
Running - Road 32:58 [2] 6.83 km (4:50 / km) +101m 4:30 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15
Morning jobbie
Tuesday Apr 28, 2015 #
Note
slept:10.0 (rest day)
Good long sleep but still feeling physically and mentally knackered - didn't think I invested that much mentally in PPP beforehand, maybe subconsciously I did?
Went to see Public Service Broadcasting. This song is always a good reset/low-level psych-up.
Went to see Public Service Broadcasting. This song is always a good reset/low-level psych-up.
Monday Apr 27, 2015 #
10 AM
Running - Trail 1:19:49 [1] 12.89 km (6:11 / km) +675m 4:54 / km
slept:8.5 shoes: Mudclaw 300
Wanted to do a bit of a Duddon recce, initially the Hard Knott-Little Stand-Three Shires Stone. However legs weren't having any of that, so I went for a bit of a look at the route off White Pike towards Caw, mainly as I could drive the car to Walna Scar car park removing quite a bit of climb.
UP the Scar, over to White Maiden then out towards Caw before heading back. Lovely and clear if a bit chill - sun cream on head with thermal and gloves kind of day.
Followed by lunch at Wilf's.
UP the Scar, over to White Maiden then out towards Caw before heading back. Lovely and clear if a bit chill - sun cream on head with thermal and gloves kind of day.
Followed by lunch at Wilf's.
Sunday Apr 26, 2015 #
11 AM
Bike 1:56:36 [1] +832m
slept:8.0 shoes: CB Team
52.58km.
After PPP headed to Threshfield to see Pez win the Fellsman. Despite the race earlier, watching people finish a 63mile race and having trouble walking made me feel quite fresh.
Anyway, tent pole was more buggered than I thought so I kipped in the car, so not a great recovery.
Got on the bike and headed out to Malham, up the Cove Road and over to Arncliffe before a loop up to Kettlewell for some Ice Cream. Two double-tagged climbs on the OS map. Nice day out.
After PPP headed to Threshfield to see Pez win the Fellsman. Despite the race earlier, watching people finish a 63mile race and having trouble walking made me feel quite fresh.
Anyway, tent pole was more buggered than I thought so I kipped in the car, so not a great recovery.
Got on the bike and headed out to Malham, up the Cove Road and over to Arncliffe before a loop up to Kettlewell for some Ice Cream. Two double-tagged climbs on the OS map. Nice day out.
Saturday Apr 25, 2015 #
Event: 3 Peaks Race
10 AM
Running - Trail race 3:19:20 37.71 km (5:17 / km) +1505m 4:24 / km
slept:8.0 shoes: Xtalon 212 #5 (Late 2014)
22nd. Winner: Ricky Lightfoot 2:51:42 (116%)
Set off steady with Watdog's Wharfedale pack, but soon eased away as it felt a bit slow. I knew they'd come through fast later but I wanted to get a bit more of a shift on. Summited PYG in just under 33mins feeling good, but was aware I wasn't quite as fresh as I would have like, especially in the quads.
From PYG to the foot of Whernside I ran with Steve Franklin from Totley which was good. Mark Ollerenshaw, Rich Mellon and MMB visible up ahead and a group not far behind including Ian, Shelf and John Hunt (I stopped for a piss and they didn't quite catch me, eased back to Steve catching him the road). We caught a Spanish guy at the bottom, who wasn't impressed with the river crossing and bogs, which provided some light relief. Set to work up the hill, catching a few ahead and summiting just behind Mark and Rich. Spencer Riley came charging through and we summited together (~4:40 quicker than 2013)
Off the top I soon passed Rich, Mark and Jayson Cavill (same place I passed him 2 years ago). Spencer was on one though and took 1min out of me on the slippery descent where I was only just quicker than previous. Passed Danny Braun (not racing but running the route) towards the bottom, realising that I needed to get a move on to get towards 3:15. Banana and peanuts at Hill Inn.
Watdog was right on me and soon came through on the lower runnable slopes of Ingleborough. I didn't stay with him but definitely upped the effort level to try and stay close, but my quads had had enough as we hit the flagged section. I was still moving at a similar pace to 2013 when I felt fresher, but couldn't quite dig in that bit more. Passed a couple going up and a few more coming off. Managed to get my legs moving once off the summit of Ingleborough for a couple of kms, but they died once on the flat and I could only just maintain, Jayson closed me down at the end but I managed to put in a bit of effort at the end to at least salvage a 3:20.
Splits (brackets are 2013 times)
Pen-y-ghent 32:51 (34:23) 00:32:51 38th (00:34:23)
[High Birkwith 28:11 01:01:02] 35th
Ribblehead 51:51 (53:59) 01:24:42 35th (01:28:02)
Whernside 32:42 (34:06) 01:57:24 30th (02:02:08)
Hill Inn 18:37 (18:44) 02:16:01 27th (02:20:52)
Ingleborough 31:07 (31:35) 02:47:08 26th (02:52:27)
Horton 32:12 (33:14) 03:19:20 22nd (03:25:41)
Set off steady with Watdog's Wharfedale pack, but soon eased away as it felt a bit slow. I knew they'd come through fast later but I wanted to get a bit more of a shift on. Summited PYG in just under 33mins feeling good, but was aware I wasn't quite as fresh as I would have like, especially in the quads.
From PYG to the foot of Whernside I ran with Steve Franklin from Totley which was good. Mark Ollerenshaw, Rich Mellon and MMB visible up ahead and a group not far behind including Ian, Shelf and John Hunt (I stopped for a piss and they didn't quite catch me, eased back to Steve catching him the road). We caught a Spanish guy at the bottom, who wasn't impressed with the river crossing and bogs, which provided some light relief. Set to work up the hill, catching a few ahead and summiting just behind Mark and Rich. Spencer Riley came charging through and we summited together (~4:40 quicker than 2013)
Off the top I soon passed Rich, Mark and Jayson Cavill (same place I passed him 2 years ago). Spencer was on one though and took 1min out of me on the slippery descent where I was only just quicker than previous. Passed Danny Braun (not racing but running the route) towards the bottom, realising that I needed to get a move on to get towards 3:15. Banana and peanuts at Hill Inn.
Watdog was right on me and soon came through on the lower runnable slopes of Ingleborough. I didn't stay with him but definitely upped the effort level to try and stay close, but my quads had had enough as we hit the flagged section. I was still moving at a similar pace to 2013 when I felt fresher, but couldn't quite dig in that bit more. Passed a couple going up and a few more coming off. Managed to get my legs moving once off the summit of Ingleborough for a couple of kms, but they died once on the flat and I could only just maintain, Jayson closed me down at the end but I managed to put in a bit of effort at the end to at least salvage a 3:20.
Splits (brackets are 2013 times)
Pen-y-ghent 32:51 (34:23) 00:32:51 38th (00:34:23)
[High Birkwith 28:11 01:01:02] 35th
Ribblehead 51:51 (53:59) 01:24:42 35th (01:28:02)
Whernside 32:42 (34:06) 01:57:24 30th (02:02:08)
Hill Inn 18:37 (18:44) 02:16:01 27th (02:20:52)
Ingleborough 31:07 (31:35) 02:47:08 26th (02:52:27)
Horton 32:12 (33:14) 03:19:20 22nd (03:25:41)
Friday Apr 24, 2015 #
1 PM
Running - Road 21:47 4.86 km (4:29 / km) +81m 4:08 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15
Jog out and back. Legs moving OK.
Thursday Apr 23, 2015 #
Note
slept:8.5 (rest day)
Felt really good on yesterday evening's run, good taper-week feeling. Really looking forward to Saturday.
Should be interesting up front, with the 4 former winners Lightfoot, Owens, Symonds and Jebb, along with Andrew Davies and Rob Hope. Unfortunately all the Salomon athletes are running as Salomon, so no HBT, Elbra, P&B or Shettleston glory, and your team prize already sewn up? Throw in Rhys, Karl Gray, Andy Fallas, Erik Haugsnes and I think there's your top 10 guys going for sub-3. Behind this, likely mixing it in a few cases, I expect a group containing the likes of MMB, Rich Roberts, Will Neill, OJ, Kim Collison, Adam Osbourne, Hugh Aggleton, Watdog.
I'm now aiming for an 'Elite' time (<3:15) and the ladies record (3:14:30ish), likely in the next group with people like Rich Mellon, Gareth Briggs, Will Boothman, Sproty, Shelf, Jack Wood, Winskill, Steve Franklin, Vic Wilkinson and maybe Anna Lupton, and Simon and Ian from Pennine. At least to start with; I'm hoping I'll feel comfortable enough around these kind of people to make a move on Whernside as last time.
I'm planning on going off conservative as last time, not sub-33:30 at PYG (just went under 35 in 2013)
Should be interesting up front, with the 4 former winners Lightfoot, Owens, Symonds and Jebb, along with Andrew Davies and Rob Hope. Unfortunately all the Salomon athletes are running as Salomon, so no HBT, Elbra, P&B or Shettleston glory, and your team prize already sewn up? Throw in Rhys, Karl Gray, Andy Fallas, Erik Haugsnes and I think there's your top 10 guys going for sub-3. Behind this, likely mixing it in a few cases, I expect a group containing the likes of MMB, Rich Roberts, Will Neill, OJ, Kim Collison, Adam Osbourne, Hugh Aggleton, Watdog.
I'm now aiming for an 'Elite' time (<3:15) and the ladies record (3:14:30ish), likely in the next group with people like Rich Mellon, Gareth Briggs, Will Boothman, Sproty, Shelf, Jack Wood, Winskill, Steve Franklin, Vic Wilkinson and maybe Anna Lupton, and Simon and Ian from Pennine. At least to start with; I'm hoping I'll feel comfortable enough around these kind of people to make a move on Whernside as last time.
I'm planning on going off conservative as last time, not sub-33:30 at PYG (just went under 35 in 2013)
Wednesday Apr 22, 2015 #
8 AM
Running - Road 32:09 [2] 6.85 km (4:42 / km) +107m 4:21 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15
Easy morning Loxley
5 PM
Running - Road 28:54 6.32 km (4:34 / km) +39m 4:26 / km
shoes: NB 580 v3 (Black) #2 Feb15
Out to EIS with Bayton and Tobin for a shower before watching the Ice Hockey. Legs feeling good. Just want to race now!
Need to get involved in Varsity next year. Apparently Hallam want a fell race, so we'll happily take that point!
Need to get involved in Varsity next year. Apparently Hallam want a fell race, so we'll happily take that point!
Tuesday Apr 21, 2015 #
6 PM
Running - Road 1:10:08 14.5 km (4:50 / km) +220m 4:30 / km
rhr:36 slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15
Rivelin, then a bit further and muddier to the dams before heading back along the top path. Nice gradual climb all the way. GPS fucking about. Enjoying the whole pre-race eating. Moving along well but not feeling entirely rested just yet.
Monday Apr 20, 2015 #
Bike 20:00 [1]
slept:8.5 (rest day) shoes: CB Turbotrainer
double rest day week. Morning spin as I did nothing after yesterday (planned run binned when the rain started as soon as I got out of the car in Sheffield). Going to Trunce later, but just as driver.
Sunday Apr 19, 2015 #
9 AM
Running - Trail warm up/down 5:25 [1] 0.82 km (6:37 / km) +3m 6:30 / km
shoes: Xtalon 212 #5 (Late 2014)
Orienteering 46:38 [3] **** 8.08 km (5:46 / km) +236m 5:02 / km
spiked:14/20c slept:8.0 shoes: Xtalon 212 #5 (Late 2014)
BOC Relay, Men's Premier Leg 1. AAA
Poor direction out of 3, on path to 4 was behind Scott and Tom Dobra despite otherwise being OK, despite the slow speed of the first leg I was in treacle. Very hesitant down stream to 4 when no need, reeled in a pack uphill through to 6. Then went straight to 8, miss-executed and got stuck in 2 green bits, losing ~2min. Then just a bit ponderous. Overshot 11 a bit (veg mapping?), too low early in leg to 15. Poor day all round really.
Poor direction out of 3, on path to 4 was behind Scott and Tom Dobra despite otherwise being OK, despite the slow speed of the first leg I was in treacle. Very hesitant down stream to 4 when no need, reeled in a pack uphill through to 6. Then went straight to 8, miss-executed and got stuck in 2 green bits, losing ~2min. Then just a bit ponderous. Overshot 11 a bit (veg mapping?), too low early in leg to 15. Poor day all round really.
Saturday Apr 18, 2015 #
11 AM
Orienteering warm up/down 14:01 [2] 2.41 km (5:49 / km) +64m 5:08 / km
slept:6.5 shoes: Xtalon 212 #5 (Late 2014)
got a bit carried away on the warm-up map.
12 PM
Orienteering 2:03:42 **** 18.91 km (6:33 / km) +546m 5:43 / km
spiked:22/36c shoes: Xtalon 212 #5 (Late 2014)
BOC Long, Brierley and New Beechenhurst
14th. SL 16.2km/600m. Winner: GG, 91:15
This was good for the first 83 minutes, but after 26 I made mistakes at every control on the way home, a few >1min and a couple >2min. I was still running strongly but my navigation, picking up detail from the map and thought process and gone to pot. A shame as, other than misses on 3 and 4 I was really pleased with the majority of the race (although only ever reached a high of 12th position).
I appear to have moved myself to the front of the pack I was normal at the back of. Remove the mistakes and I can get towards the back of the next pack up.
Charge Sheet:
2 - Bit right (extra green?). 5s
3 - overshoot, too high. No plan going into the detail and poor direction. 50s
4 - somehow climbed up to path junction SE of control, loopy route in from here. 40s
5 - went high, safe route but maybe not the best (30s?)
9 - caught in rough open. 20s
12 - Thought I did OK but went left when R/straight appear to have been best. (30s)
Caught Mark Bown 6mins at 20
21 - bit faffy, took in some extra green
27 - taffy in middle of leg, then too far E once over the ridge 40-50s
28 - poor direction out of 27 (ran down fall line, not compass) 20s
30 - taffy exit, poor RC, losing a bit of impetus, then stopped way too early once off the track, confused by extra damp ditches. 2min
31 - too close to stream, overshot. Unduly cautious at start of leg. 40-50s
32 - once over the last path no idea what was going on. Should have put head down and headed for the speaker noise earlier. 20-30s.
34 - Ditch Bingo part 1. 1min
35 - Bitch Dingo part 2. 1:45. Fucker.
I make that 8 minutes or so, mostly over the last 38mins of racing. Quite a lot of positives though (such as 6th fastest split to 26).
I think that ~80min in terrain roughly equates effort-wise to 2h in a fell race. From then on I can drive myself physically, but this leaves little for the mental aspect.
14th. SL 16.2km/600m. Winner: GG, 91:15
This was good for the first 83 minutes, but after 26 I made mistakes at every control on the way home, a few >1min and a couple >2min. I was still running strongly but my navigation, picking up detail from the map and thought process and gone to pot. A shame as, other than misses on 3 and 4 I was really pleased with the majority of the race (although only ever reached a high of 12th position).
I appear to have moved myself to the front of the pack I was normal at the back of. Remove the mistakes and I can get towards the back of the next pack up.
Charge Sheet:
2 - Bit right (extra green?). 5s
3 - overshoot, too high. No plan going into the detail and poor direction. 50s
4 - somehow climbed up to path junction SE of control, loopy route in from here. 40s
5 - went high, safe route but maybe not the best (30s?)
9 - caught in rough open. 20s
12 - Thought I did OK but went left when R/straight appear to have been best. (30s)
Caught Mark Bown 6mins at 20
21 - bit faffy, took in some extra green
27 - taffy in middle of leg, then too far E once over the ridge 40-50s
28 - poor direction out of 27 (ran down fall line, not compass) 20s
30 - taffy exit, poor RC, losing a bit of impetus, then stopped way too early once off the track, confused by extra damp ditches. 2min
31 - too close to stream, overshot. Unduly cautious at start of leg. 40-50s
32 - once over the last path no idea what was going on. Should have put head down and headed for the speaker noise earlier. 20-30s.
34 - Ditch Bingo part 1. 1min
35 - Bitch Dingo part 2. 1:45. Fucker.
I make that 8 minutes or so, mostly over the last 38mins of racing. Quite a lot of positives though (such as 6th fastest split to 26).
I think that ~80min in terrain roughly equates effort-wise to 2h in a fell race. From then on I can drive myself physically, but this leaves little for the mental aspect.
2 PM
Running - Trail warm up/down 8:08 [1] 1.0 km (8:10 / km) +3m 8:03 / km
shoes: Xtalon 212 #5 (Late 2014)
Friday Apr 17, 2015 #
6 PM
Running - Road 50:51 11.07 km (4:36 / km) +202m 4:13 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15
Had a nap then out round Loxley Common and Valley.
Top of whammies a bit tender still after Wednesday. Felt really lacking in energy at 3.5km in - early bonk, but a sit-down sorted me out.
Started jolting ankles on slightly rough tracks, need to be a bit more aware when in roadies.
Top of whammies a bit tender still after Wednesday. Felt really lacking in energy at 3.5km in - early bonk, but a sit-down sorted me out.
Started jolting ankles on slightly rough tracks, need to be a bit more aware when in roadies.
Thursday Apr 16, 2015 #
8 AM
Bike 20:00 [1]
slept:7.5 (rest day) shoes: CB Turbotrainer
Lie-in after it took ages to get to sleep last night. Span the legs out on the bike, actually got a sweat on for once.
Turns out Ian Holmes got Boyled alive on Tuesday, and Winskill got booed for out-sprinting him at Loughrigg last week.
Turns out Ian Holmes got Boyled alive on Tuesday, and Winskill got booed for out-sprinting him at Loughrigg last week.
Wednesday Apr 15, 2015 #
7 AM
Running - Road 27:40 5.68 km (4:52 / km) +157m 4:17 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15
rousing the legs around Loxley
6 PM
Running - Road 20:08 4.09 km (4:55 / km) +135m 4:13 / km
shoes: NB 580 v3 (Black) #2 Feb15
Warm-up, mostly with Jose.
Running - Trail race 24:39 [5] 5.07 km (4:52 / km) +346m 3:38 / km
shoes: Xtalon 212 #5 (Late 2014)
Herod Farm. 4th. Winner: Simon Harding 23:34 (105%)
As is usual in short races where juniors race alongside the seniors, there was a bit of a banter start from Lucas and a lad in an Ethiopian vest. Whilst Lucas (expectedly) slipped backwards, the other kid was with Simon Harding at the top of the first hill. I was back in 5th, not far off Tom Brunt with Chris Leigh not far back.
Opened up a bit on the first descent, passing a randomer, eventually getting Tom and closing in on the Kid. Hit the 2nd climb and was walking sooner than I would like as Tom came past and The Kid floated uphill. Both had what looked like a long way at the top. Chris had closed me down a bit but I can out-descend him easily.
Turns out The Kid - who finished 2nd, 20s ahead of me - is Josh Boyle from Blackburn Harriers, and getting 'Boyled Alive' is not a new thing. Pretty sure he ran every step of that 2nd climb.
For a first short race in 7 months (not much before then either) this was OK, at the level I was at last year. I need to work on my hard hills. However, what with racing a lot at the moment it will take some time before I can do much on this. Thankfully I only need to perform at one short race this year at the end of July (where there's no 2nd climb), although this is only a fortnight after a long..
As is usual in short races where juniors race alongside the seniors, there was a bit of a banter start from Lucas and a lad in an Ethiopian vest. Whilst Lucas (expectedly) slipped backwards, the other kid was with Simon Harding at the top of the first hill. I was back in 5th, not far off Tom Brunt with Chris Leigh not far back.
Opened up a bit on the first descent, passing a randomer, eventually getting Tom and closing in on the Kid. Hit the 2nd climb and was walking sooner than I would like as Tom came past and The Kid floated uphill. Both had what looked like a long way at the top. Chris had closed me down a bit but I can out-descend him easily.
Turns out The Kid - who finished 2nd, 20s ahead of me - is Josh Boyle from Blackburn Harriers, and getting 'Boyled Alive' is not a new thing. Pretty sure he ran every step of that 2nd climb.
For a first short race in 7 months (not much before then either) this was OK, at the level I was at last year. I need to work on my hard hills. However, what with racing a lot at the moment it will take some time before I can do much on this. Thankfully I only need to perform at one short race this year at the end of July (where there's no 2nd climb), although this is only a fortnight after a long..
Running - Road 11:40 [1] 2.18 km (5:21 / km) +11m 5:13 / km
shoes: NB 580 v3 (Black) #2 Feb15
Tuesday Apr 14, 2015 #
6 PM
Running - Road 1:03:49 13.05 km (4:53 / km) +250m 4:28 / km
slept:9.5 shoes: NB 580 v3 (Black) #2 Feb15
Long night's sleep, but maybe not as good as normal. Felt good this morning but after 3pm nothing got done. Jibbed off the SYO score and would have called it a day were it not so lovely out, so headed out to meet the ShUOC Rivelin patrol at the road. Tops off and even tempted them to deviate from standard with a trip up Blackbrook woods and to the bench befre a lovely cruise back along top path.
GPS went a bit mental.
GPS went a bit mental.
Monday Apr 13, 2015 #
5 PM
Running - Road 12:40 [2] 2.71 km (4:40 / km) +69m 4:09 / km
slept:9.0 shoes: NB 580 v3 (Black) #2 Feb15
Weekend without racing, so of course I feel knackered all day. Perked up a bit in time for circuits
S&C 36:59 2.36 km (15:42 / km) +5m 15:32 / km
shoes: NB 580 v3 (Black) #2 Feb15
Outdoor drills, circuits and some recovery runs which turned into races, of course.
Time doesn't include rolling down the bank (dizzy) or my very poor attempt at British Bulldog.
Time doesn't include rolling down the bank (dizzy) or my very poor attempt at British Bulldog.
Running - Road 19:14 [2] 3.95 km (4:52 / km) +41m 4:38 / km
shoes: NB 580 v3 (Black) #2 Feb15
struggle home. All pep gone again. Sleep needed.
Sunday Apr 12, 2015 #
10 AM
Running - Road 11:30 [2] 2.46 km (4:41 / km)
shoes: NB 580 v3 (Black) #2 Feb15
Manchester is flat. Stockport has at least one nutter who dislikes runners.
Orienteering - Urban 42:12 ** 8.96 km (4:43 / km) +106m 4:27 / km
50c slept:7.0 shoes: NB 580 v3 (Black) #2 Feb15
Stockport steady sprintervals then the first bit of a course. Quads still a bit heavy, moving pretty slowly.
Got well confused early on around Underbank where a crossable wall was actually a 15m cliff. Quite a bit of building work blocking bits off.
Stairs need work ahead of Leeds Uni.
Got well confused early on around Underbank where a crossable wall was actually a 15m cliff. Quite a bit of building work blocking bits off.
Stairs need work ahead of Leeds Uni.
Running - Road 6:35 [2] 1.41 km (4:40 / km)
shoes: NB 580 v3 (Black) #2 Feb15
Saturday Apr 11, 2015 #
12 PM
Running - Trail 1:26:52 [2] 13.05 km (6:39 / km) +427m 5:43 / km
slept:8.0 shoes: Mudclaw 300
Kinder from Snake. Warmed up nicely. 3rd people in the Ammo box book this year.
Friday Apr 10, 2015 #
7 AM
Running - Road 53:42 [2] 10.65 km (5:03 / km) +284m 4:27 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15
Morning run so I could go to the pub directisimo after work.
The whole not drinking thing is going very well. If it ain't broke don't fix it.
The whole not drinking thing is going very well. If it ain't broke don't fix it.
Thursday Apr 9, 2015 #
7 AM
Running - Road 29:03 [2] 5.96 km (4:53 / km) +178m 4:15 / km
slept:8.5 shoes: NB 580 v3 (Black) #2 Feb15
Morning around Loxley.
7 PM
Running - Road 44:37 10.02 km (4:27 / km) +152m 4:08 / km
shoes: NB 580 v3 (Black) #2 Feb15
Beeley, Oughtibridge then steady up to Worrall. Wasn't going to head out but talked myself off the ledge. Forewent the tentatively planned session however - legs still a bit tired. Not going to gain much before PPP so plan is to just keep ticking over.
Wednesday Apr 8, 2015 #
8 AM
Bike 20:00 [1]
slept:8.0 shoes: CB Turbotrainer
Morning spin whilst the washing machine did its stuff.
5 PM
Running - Road 1:08:27 15.89 km (4:19 / km) +300m 3:56 / km
shoes: NB 580 v3 (Black) #2 Feb15
HFW via postoffice (sister had sent some crocheted chicks containing chocolate eggs...) to drop bag. Then up to the top of Rivelin before a tempo effort from the top of Coppice down to the park footbridge (17:05; 4.95km; 3:27min/km) to get the legs turning over. Saw Condom Hat himself Andy Sadler just as I was finishing this.
Tuesday Apr 7, 2015 #
Note
slept:7.5
Had a day off. Felt pretty good but thought it was prudent. i.e. I got lazy.
Fairly pleased with parts of my O at the weekend, and a bit stronger in terrain than anticipated. Still plenty to work on but am going to target BOC a bit more than originally intended - well as much as I can with eyes on PPP a week later.
BOF rankings (no-one cares but a good indicator). Current average ranking is 1306:
1325 in Sprint. Only 1 sprint race a year (max 3) but always good for points.
1287 in Long. Minus 11-13min mistakes puts me around 1335.
1281 in Middle. Minus 3min obvious mistakes puts me around 1315. Less a further 1:30 from un-noticed errors takes me up towards 1330 again.
Fairly pleased with parts of my O at the weekend, and a bit stronger in terrain than anticipated. Still plenty to work on but am going to target BOC a bit more than originally intended - well as much as I can with eyes on PPP a week later.
BOF rankings (no-one cares but a good indicator). Current average ranking is 1306:
1325 in Sprint. Only 1 sprint race a year (max 3) but always good for points.
1287 in Long. Minus 11-13min mistakes puts me around 1335.
1281 in Middle. Minus 3min obvious mistakes puts me around 1315. Less a further 1:30 from un-noticed errors takes me up towards 1330 again.
Monday Apr 6, 2015 #
10 AM
Orienteering race (JK Relay, Graythwaite E) 33:06 [5] ***** 5.64 km (5:52 / km) +199m 5:00 / km
spiked:17/19c slept:8.0 shoes: Xtalon 212 #5 (Late 2014)
1st leg for ShUOC 2. Moving OK just couldn't get going much faster. Lost 30s on the over the hill leg to 5, missing the selection - though doubt I would have stayed the pace there. Bimbled around near Malley, Sludo, Maliphant and StevieB until 10/11 before leaving them and ending up with a Belgian and Will Hensman for the latter part of the course, just pipping the latter in a sprint.
One mistake on #7. Went in too early with Malley before hacking through some green and accessing the control (CD: Crag Foot, 5m) from the top of the crag.
Great fun!
Potter a bit injured so lost time on last leg, but Jose and I on the first 2 beat the splitters Ciaren and Olly back, small victories.
One mistake on #7. Went in too early with Malley before hacking through some green and accessing the control (CD: Crag Foot, 5m) from the top of the crag.
Great fun!
Potter a bit injured so lost time on last leg, but Jose and I on the first 2 beat the splitters Ciaren and Olly back, small victories.
C • #7 2
Running - Trail warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Xtalon 212 #5 (Late 2014)
token efforts
Sunday Apr 5, 2015 #
11 AM
Orienteering long (JK Classic, Bigland) 2:04:23 [4] ***** 17.5 km (7:06 / km) +700m 5:55 / km
spiked:22/31c slept:7.5 shoes: Xtalon 212 #5 (Late 2014)
80th (69th overall). WInner: Thierry Gueorgiou 1:26:29 (+37:52; 144%)
So close to a good run. Some bits were good and I felt strong. However, lost a bit early on, worked my way back into it catching 2 (Jack Wood), 4 (A. Fin) and 6 (Mark Bown) minute men before messing up in the clag over the top of the hill. Back in a good train as we hit the slope after spectator, but thought I spotted a sneaky line around the hill to 22. Left the train and proceeded to lose 6 minutes, finally being caught 2min by Sludo. Back on it until 29 and 30 where myself and Jack were playing all kinds of silly buggers.
I finished at the back of a pack again. I should have easily been 10 minutes quicker - beforehand 2:05 for a JK classic on tough terrain seemed like a good result, after I'm bitterly disappointed not to go low 1:50. However, a great day on a challenging course against the world's best.
Charges:
1 - over the hill, then lost it mid-leg, overshooting badly. 1:30
2 - too far left then couldn't really relocate - happily was very close to the control and got lucky. 30s. How Andy didn't catch me already I don't know.
5 - went up reentrant not ridge, though would be better running. 20s
9 - Dodgy direction out of 8 going R of hill. Planned to aim-off to spur but hit bearing too direct and ended up in vague stuff. Thankfully just NE of control and found it after a little bit of hunting. 1min, fared better than some.
- Caught Jack mid-leg to 10. -
12 - took Jack's line not my own, very unsure approaching control, searching way E down the hill. 50s.
15 - inversted contours so ended up going high. Then banana central to 2nd wall crossing. Fine after that. 1min.
- 4th fastest downhill split. Solid. -
22 - left the train as they went over the hill to follow the walls around to the right. Exited 21 way too right and low. Very confused and slow across the slope before relocating off 69 - I laughed at the number for quite a bit before realising it was out #28 and could use it to relocate. Still too low once on the correct slope. 6 mins.
- Used Andy and an Irish guy well for 23-26, where Jack was re-caught -
27 - very shaky, which reentrant? 20s
29 - Confident early in leg then kept drifting low. Went in via 21 (approached this from too low), before heading way don the slope, relocating (very slowly) off the knolls down the slope. Kite position confirmed by Sludo leaving it. 2:30.
30 - Found big green bit then went wandering off into knoll and kite heaven. Relocated close to road. Talking to Jack a lot, the word 'schoolboy' was used. 1:45.
Some promising bits but 13mins lost is way too much.
So close to a good run. Some bits were good and I felt strong. However, lost a bit early on, worked my way back into it catching 2 (Jack Wood), 4 (A. Fin) and 6 (Mark Bown) minute men before messing up in the clag over the top of the hill. Back in a good train as we hit the slope after spectator, but thought I spotted a sneaky line around the hill to 22. Left the train and proceeded to lose 6 minutes, finally being caught 2min by Sludo. Back on it until 29 and 30 where myself and Jack were playing all kinds of silly buggers.
I finished at the back of a pack again. I should have easily been 10 minutes quicker - beforehand 2:05 for a JK classic on tough terrain seemed like a good result, after I'm bitterly disappointed not to go low 1:50. However, a great day on a challenging course against the world's best.
Charges:
1 - over the hill, then lost it mid-leg, overshooting badly. 1:30
2 - too far left then couldn't really relocate - happily was very close to the control and got lucky. 30s. How Andy didn't catch me already I don't know.
5 - went up reentrant not ridge, though would be better running. 20s
9 - Dodgy direction out of 8 going R of hill. Planned to aim-off to spur but hit bearing too direct and ended up in vague stuff. Thankfully just NE of control and found it after a little bit of hunting. 1min, fared better than some.
- Caught Jack mid-leg to 10. -
12 - took Jack's line not my own, very unsure approaching control, searching way E down the hill. 50s.
15 - inversted contours so ended up going high. Then banana central to 2nd wall crossing. Fine after that. 1min.
- 4th fastest downhill split. Solid. -
22 - left the train as they went over the hill to follow the walls around to the right. Exited 21 way too right and low. Very confused and slow across the slope before relocating off 69 - I laughed at the number for quite a bit before realising it was out #28 and could use it to relocate. Still too low once on the correct slope. 6 mins.
- Used Andy and an Irish guy well for 23-26, where Jack was re-caught -
27 - very shaky, which reentrant? 20s
29 - Confident early in leg then kept drifting low. Went in via 21 (approached this from too low), before heading way don the slope, relocating (very slowly) off the knolls down the slope. Kite position confirmed by Sludo leaving it. 2:30.
30 - Found big green bit then went wandering off into knoll and kite heaven. Relocated close to road. Talking to Jack a lot, the word 'schoolboy' was used. 1:45.
Some promising bits but 13mins lost is way too much.
Saturday Apr 4, 2015 #
12 PM
Running - Trail warm up/down 10:17 [2] 2.19 km (4:41 / km) +7m 4:37 / km
shoes: Xtalon 212 #5 (Late 2014)
Running - Trail warm up/down 8:30 [1] 1.2 km (7:05 / km) +120m 4:43 / km
shoes: Xtalon 212 #5 (Late 2014)
2 PM
Orienteering race (JK Middle, Ulpha Park) 48:28 [4] ***** 6.2 km (7:49 / km) +190m 6:47 / km
spiked:16/23c slept:8.0 shoes: Xtalon 212 #5 (Late 2014)
94th. Winner: Matthias Kyburz 34:02 (142%)
This was a bit scrappy with a couple of medium-sized mistakes, but some good bits. I was pushed about a bit by the terrain, but not as much as expected now I think back. Some positive things here, especially in terrain I would normally not enjoy. Ended up irritatingly at the back of a decent sized pack - 12 places in ~2:10 with a 1:20 gap back to Jack 1 place behind.
I left #5 at the same time as Hollie Orr, and by the time we hit the open fell <100m away she had about 30m on me - thankfully I got back on terms quickly but highlights my faffiness and poor exit discipline.
Crime sheet:
1 - no real plan/idea here, heading in blind. Overshot and low, below wall. 30s.
2 - hesitated right before feature.
5 - big banana down the hill then climbed a bit too high. 20s
7 - hesitancy before control.
9 - Think I may have just missed it, should have followed the Swiss lass who fell over! relocated off stream beyond. 2:10
16 - Too low then some faff I can't quite remember. 20s
18 - climbed too high. 50s
19 - Actually almost nailed this accidentally, but misplaced myself as we rounded the hillside, hitting the wall. 1min.
So 3min lost on the ones I knew about (9, 19), but quite a bit (1:30) elsewhere. Also dropping between 10-20s a leg on Sludo elsewhere through getting caught by stuff/hesitancy/suboptimal choices
This was a bit scrappy with a couple of medium-sized mistakes, but some good bits. I was pushed about a bit by the terrain, but not as much as expected now I think back. Some positive things here, especially in terrain I would normally not enjoy. Ended up irritatingly at the back of a decent sized pack - 12 places in ~2:10 with a 1:20 gap back to Jack 1 place behind.
I left #5 at the same time as Hollie Orr, and by the time we hit the open fell <100m away she had about 30m on me - thankfully I got back on terms quickly but highlights my faffiness and poor exit discipline.
Crime sheet:
1 - no real plan/idea here, heading in blind. Overshot and low, below wall. 30s.
2 - hesitated right before feature.
5 - big banana down the hill then climbed a bit too high. 20s
7 - hesitancy before control.
9 - Think I may have just missed it, should have followed the Swiss lass who fell over! relocated off stream beyond. 2:10
16 - Too low then some faff I can't quite remember. 20s
18 - climbed too high. 50s
19 - Actually almost nailed this accidentally, but misplaced myself as we rounded the hillside, hitting the wall. 1min.
So 3min lost on the ones I knew about (9, 19), but quite a bit (1:30) elsewhere. Also dropping between 10-20s a leg on Sludo elsewhere through getting caught by stuff/hesitancy/suboptimal choices
Running - Trail warm up/down 5:56 [1] 1.17 km (5:03 / km) +4m 4:58 / km
shoes: Xtalon 212 #5 (Late 2014)
Friday Apr 3, 2015 #
12 PM
Running - Road warm up/down 15:16 3.38 km (4:31 / km) +22m 4:22 / km
slept:8.0 shoes: NB 580 v3 (Black) #2 Feb15
Warm up before ditching the GPS
Running - Road warm up/down 7:45 [2] 1.6 km (4:51 / km)
shoes: Xtalon 212 #5 (Late 2014)
To the start and mincing around. Without GPS
Orienteering - Urban race (JK SPrint, Lancaster Uni) 18:32 [5] ** 4.2 km (4:25 / km) +20m 4:19 / km
spiked:20/26c shoes: Xtalon 212 #5 (Late 2014)
52nd/63rd. Winner: Scotia/Mattias Kyburz 15:57 (+2:35; 116%)
Guessed correctly where #1 was from CDs and start lane map, whilst 4-8 were exposed to me at -1 at the bottom of the map box. Solid.
Generally clean and quick through the 1st section, maybe with an incorrect RC (N) to 3, catching myself before making a biggy to 4 and an unnecessary hesitancy before 10. I then couldn't get my legs moving quick enough around the rest of the course, missed a few route choices and seem to have slowed down a bit towards the end. One big hesitancy mid-route to 21 where I temporarily misplaced myself. I'd caught James Hargreaves 1min into 8 but took longer than I'd like to shake him.
However, close to/ahead of some people I'm not normally around.
Charge Sheet:
3 - N not S RC.
4 - Start heading S to parking. Caught early. +5
9 - Straight through RC, L quickest?
18 - Went N and steps. Almost ran past control. 10s
From here on splitsbrowser graph slopes down compared to Josh O'S-H (2s ahead and similar runner to me in past)
20 - Back via steps wrong RC. 10s
21 - V hesitant mid leg. 5s
Guessed correctly where #1 was from CDs and start lane map, whilst 4-8 were exposed to me at -1 at the bottom of the map box. Solid.
Generally clean and quick through the 1st section, maybe with an incorrect RC (N) to 3, catching myself before making a biggy to 4 and an unnecessary hesitancy before 10. I then couldn't get my legs moving quick enough around the rest of the course, missed a few route choices and seem to have slowed down a bit towards the end. One big hesitancy mid-route to 21 where I temporarily misplaced myself. I'd caught James Hargreaves 1min into 8 but took longer than I'd like to shake him.
However, close to/ahead of some people I'm not normally around.
Charge Sheet:
3 - N not S RC.
4 - Start heading S to parking. Caught early. +5
9 - Straight through RC, L quickest?
18 - Went N and steps. Almost ran past control. 10s
From here on splitsbrowser graph slopes down compared to Josh O'S-H (2s ahead and similar runner to me in past)
20 - Back via steps wrong RC. 10s
21 - V hesitant mid leg. 5s
2 PM
Running - Road warm up/down 20:31 [2] 4.24 km (4:50 / km) +42m 4:36 / km
shoes: NB 580 v3 (Black) #2 Feb15
Thursday Apr 2, 2015 #
8 AM
Bike 20:00 [1]
slept:8.0 shoes: CB Turbotrainer
Morning spin with Keavney and Private Eye
11 AM
Note
Had some blood taken for Anthony Nolan. Managed to pass out. Twice. Feeling very manly. I'm fine with needles, just evidently can't really cope with them inside a vein. If they need my Stem Cells it could be interesting.
Was being stuck by the wife of the DPFR chairman, I found out. There has apparently been a debriefing after Edale, what with MRT/helicopter required. I really hope that over-reactions because of some not being fully prepared/sensible in tasty weather isn't in the offing.
That said, had I had any issues in the later part of the race and was unable to carry on, I'd have been buggered, heat would have been lost quickly as my jacket had already wetted out (far too easily). I normally carry a survival bag but take it out for races, may be worth revising tis in bad conditions.
Was being stuck by the wife of the DPFR chairman, I found out. There has apparently been a debriefing after Edale, what with MRT/helicopter required. I really hope that over-reactions because of some not being fully prepared/sensible in tasty weather isn't in the offing.
That said, had I had any issues in the later part of the race and was unable to carry on, I'd have been buggered, heat would have been lost quickly as my jacket had already wetted out (far too easily). I normally carry a survival bag but take it out for races, may be worth revising tis in bad conditions.
8 PM
Running - Road 27:29 5.59 km (4:55 / km) +70m 4:37 / km
shoes: NB 580 v3 (Black) #2 Feb15
Went to the pub after work and stayed longer than intended. Oops.
Went around the park a bit then did 6x strides.
Legs felt relaxed. I'll blame the beer.
Went around the park a bit then did 6x strides.
Legs felt relaxed. I'll blame the beer.
Wednesday Apr 1, 2015 #
5 PM
Running - Road 17:10 [2] 3.43 km (5:01 / km) +93m 4:25 / km
shoes: NB 580 v3 (Black) #2 Feb15
Orienteering - Urban 21:03 ** 3.76 km (5:36 / km) +37m 5:20 / km
spiked:23/29c slept:9.0 shoes: NB 580 v3 (Black) #2 Feb15
Edge Sprintervals with Jonny. Bit muddy and slippery, plenty of stationary going round corners
Running - Road 30:14 6.28 km (4:49 / km) +97m 4:28 / km
shoes: NB 580 v3 (Black) #2 Feb15
quads feeling good tired.
Bit of knee niggle, will do some exercises tonight. R lower leg felt a bit disconnected on way home.
Bit of knee niggle, will do some exercises tonight. R lower leg felt a bit disconnected on way home.