Training Log Archive: ba-baIn the 31 days ending Mar 31, 2017:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » 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 | Fr | ||||||||||||||||||||||||||||||||
Friday Mar 31, 2017 #
Running - Road 6:01 [1] 1.06 km (5:39 / km) +2m 5:36 / km
shoes: VJ Irock2
Orienteering race 1:39:30 [3] 13.2 km (7:32 / km) +427m 6:29 / km
25c shoes: VJ Irock2
Spent quite a bit of time stuck in crap and windblow larger than the map suggested. Not really enjoying it but perservered when 4-5 took me a similar amount of time as GG (a loop ahead) despite all the getting stuck and windblow. Some dubious decissions and nav but strated to enjoy myselfand even do some OK NightO
Running - Road 4:25 [1] 0.83 km (5:19 / km)
shoes: VJ Irock2
Thursday Mar 30, 2017 #
Running - Road 41:20 8.09 km (5:06 / km) +137m 4:43 / km
ahr:129 max:146 slept:8.0 weight:73.6kg shoes: NB 450v3 BRIGHTBLUE
Wednesday Mar 29, 2017 #
Running - Road 18:46 3.9 km (4:48 / km) +51m 4:31 / km
ahr:131 max:143 slept:8.5 weight:74kg shoes: NB 590v5 SpeedRide
Running - Road 19:25 4.36 km (4:27 / km) +34m 4:17 / km
ahr:139 max:165 shoes: NB 590v5 SpeedRide
Running - Road 30:02 8.15 km (3:41 / km) +160m 3:21 / km
ahr:171 max:179 shoes: NB 590v5 SpeedRide
Maybe a bit fool-hardy jumping in with a race, but decided to 'tempo' it, and also I felt crap before the Damflask relays last year but they sort of sorted me out - felt much better today.
Maybe not quite as tempoey as I intended though. Hr stayed well up throughout (much higher than normal even) but I felt comfortable, although never able to increase the pace when the roadies could.
I'd like to think I could be not far off the front group (28:20ish) when feeling a bit more lively. Enjoyed this despite definitely not being a road runner (last road race that wasn't a relay: Thirsk10 in 2013 I think)
Running - Road 19:02 3.58 km (5:19 / km) +32m 5:06 / km
ahr:134 max:149 shoes: NB 590v5 SpeedRide
Sunday Mar 26, 2017 #
Running - Road 38:24 [1] 7.06 km (5:27 / km) +227m 4:41 / km
shoes: SLAB sense pro Kermit flippers
Saturday Mar 25, 2017 #
Running - Road 7:20 [3] 1.72 km (4:15 / km) +57m 3:39 / km
slept:8.0 weight:74.6kg shoes: VJ Irock2
Running - Trail 1:51:15 [3] 17.52 km (6:21 / km) +1257m 4:40 / km
shoes: VJ Irock2
Lovely day and enjoyed trotting around. Wasn't going to push on the last descent but wasn't happy being beaten by a Macc Harrier (that's not Simon H) who threw his thumbs up for a photographer, so pulled my finger out and was rewarded with a position that reflected my day out.
Nice to trundle around and enjoy a race. There was no point pushing from the off (although I summited the first climb fairly well positioned) feeling so worn.
Going to have a bit of a blow out tonight then just chill for a bit. I jumped in to sessions too soon after HPM, thought I was feeling OK but evidently latent tiredness hit and there's no point getting in to a spiral.
Long way to Wasdale. After freshening up I should regain fitness fairly quickly so might make a decent fist of PPP.
Friday Mar 24, 2017 #
Running - Road 19:37 4.02 km (4:53 / km) +51m 4:35 / km
ahr:125 max:139 slept:7.75 weight:74.2kg shoes: NB 450v3 BRIGHTBLUE
Running - Road 19:52 3.94 km (5:02 / km) +83m 4:33 / km
ahr:127 max:139 shoes: NB 450v3 BRIGHTBLUE
Wednesday Mar 22, 2017 #
Running - Road 35:04 6.78 km (5:10 / km) +116m 4:46 / km
ahr:132 max:161 rhr:44 slept:8.25 weight:73.6kg shoes: NB 590v5 SpeedRide
Tuesday Mar 21, 2017 #
Running - Road 21:39 4.1 km (5:17 / km) +53m 4:58 / km
ahr:108 max:131 slept:8.75 shoes: NB 450v3 BRIGHTBLUE
Running - Road 58:28 11.73 km (4:59 / km) +219m 4:34 / km
ahr:159 max:182 shoes: NB 450v3 BRIGHTBLUE
Nice evening, if chilly. Worth it. Hrs all over the shop though.
Monday Mar 20, 2017 #
Note
slept:9.25 weight:73.4kg
Sunday Mar 19, 2017 #
Orienteering 39:45 [4] 5.82 km (6:50 / km) +131m 6:08 / km
slept:6.0 shoes: VJ Irock2
Just followed the pack and went bramble swimming at the start. Must have been 5m away from my control but i was below it., it was in a pit and I relocated off number 17. Now around a couple of ShUOC boys I don't recognise - i.e. right at the back.
Very leggy - despite leaving the social at 10:10, maybe being drunk is better than being tired? - and was a real effort to drag my way closer to respectability. Then any work I had done was ruined by losing a minute or so on a knoll right on a path where I just didn't see the control.
Shame to mess up the 2nd team on my debut for it but at least gave Nathan a good reason to be aggressive... Will just have to smash Leg1 for the 3rd team at the JK.
Saturday Mar 18, 2017 #
Running - Road 16:03 [2] 3.65 km (4:24 / km) +11m 4:20 / km
shoes: VJ Irock2
Orienteering race 1:13:48 [4] 12.16 km (6:04 / km) +405m 5:12 / km
25c slept:7.5 weight:73.4kg shoes: VJ Irock2
Fairly clean navigationally - a 1.5-2min overshoot on 9, 30s overshoot on 10 and a few circle wobbles about OK for me, although 9 was very frustrating. A bad RC to 7 also cost me a minute.
However legs just weren't quite with it today for the top 15 (top 10 push target) I was after. This was shown by tardy splits on more runnable legs, and that despite catching Rich Barrett 2mins shortly after 2, it took until 6-7 for me to drop him. Moving OK on the moor - it took a circle mistake for Matt to get ahead - and it was fun driving the train and, whilst strong there wasn't much terrain nouse and tiredness hit as we re-entered the forest.
Still, about time I got in the top 20. I'm pretty sure my best BUCS result previously was 25thish in 2009 (i.e. after 1 year of orienteering.)
Running - Trail 42:02 [1] 6.16 km (6:49 / km) +125m 6:11 / km
shoes: VJ Irock2
Friday Mar 17, 2017 #
Running - Road 28:34 5.7 km (5:01 / km) +94m 4:38 / km
ahr:138 max:181 slept:8.5 weight:73.5kg shoes: NB 450v3 BRIGHTBLUE
the need...
...to navigate cleanly and sensibly without taking undue risks.
#fun
Thursday Mar 16, 2017 #
Running - Road 1:03:05 [2] 12.02 km (5:15 / km) +235m 4:47 / km
slept:8.25 weight:73.6kg shoes: NB 450v3 BRIGHTBLUE
Got to the door before realising my him was in my room, but couldn't face the 2 floor height gain to retrieve it.
Wednesday Mar 15, 2017 #
Running - Trail hills 1:55:18 21.47 km (5:22 / km) +930m 4:25 / km
ahr:149 max:170 slept:7.25 weight:73.4kg shoes: SLAB sense pro Kermit flippers
16.5min tempo, 2min
3xWin with ease down recoveries.
Beautiful day to skive a couple of hours. Tempo was alright, stuck in on first half of climbs with Steve but as they kicked up he eased away a bit. Definitely noticed my form slipping a bit here - bum out, weight going down through my belly not through my legs. Need to get activating my glutes and core better, especially when tired.
Dave skipping off majestically into the distance. On the twitchill farm climb I noticed my cadence was about 75% of his. Need to work on my dancing feet!
Tuesday Mar 14, 2017 #
Running - Road 32:18 6.05 km (5:21 / km) +96m 4:57 / km
ahr:125 max:146 slept:8.5 shoes: NB 590v5 SpeedRide
Running - Road 7:01 1.55 km (4:32 / km)
ahr:120 max:130 shoes: NB 590v5 SpeedRide
Orienteering - Urban 47:16 9.9 km (4:47 / km) +85m 4:35 / km
ahr:152 max:164 shoes: NB 590v5 SpeedRide
Probably a few duff routes and got stuck in a car park once but not bad for the only urban orienteering outside of sprint you can get a free pass on (free pass because of the pub at the end)
1>4. Drugs mix effect lasted about 20 mins with no adrenaline
Running - Road 17:53 3.49 km (5:07 / km) +33m 4:53 / km
ahr:124 max:143 shoes: NB 590v5 SpeedRide
In my defence they were discussing someone crushing a 4h marathon.
I hate myself a bit now
Monday Mar 13, 2017 #
Running - Road 20:06 3.95 km (5:06 / km) +49m 4:48 / km
ahr:133 max:161 slept:7.5 weight:73.9kg shoes: NB 590v5 SpeedRide
Running - Road 8:03 1.48 km (5:26 / km) +40m 4:47 / km
ahr:128 max:138 shoes: NB 590v5 SpeedRide
Running - Road 32:27 5.64 km (5:45 / km) +143m 5:07 / km
ahr:123 max:145 shoes: NB 590v5 SpeedRide
2
S&C 30:00 [1]
shoes: NB 590v5 SpeedRide
Sunday Mar 12, 2017 #
Running - Road 11:52 2.56 km (4:39 / km) +60m 4:10 / km
ahr:134 max:149 shoes: VJ Irock2
Orienteering 1:04:40 11.0 km (5:53 / km) +124m 5:34 / km
ahr:165 max:175 30c slept:7.75 weight:73.4kg shoes: VJ Irock2
Pleased with 85% of this. There were a few small misses that are acceptable, but I also made 2 larger errors, both unsure of where I was on a line feature. Partly through lack of concentration when leaving paths, partly through not thinking to aim off properly. Basic.
2mins on 20,
2.5mins on 24.
RC to 21 cost 30s
Shame as was 5.5/5mins on Rich and Oli.
Good confidence booster that my speed through the forest was not far off these guys, and a good reminder of orienteering before BUCS.
Some lovely bits of forest. Even the brambly bits I found weren't too bad. Bit easy in places though so let's not get too cocky.
4>2. Took Ibuprofen ~3h before and paracetamol 30min before.
http://www.logonline.org.uk/Result/2017/CSCT17/Ind...
Running - Road 10:43 2.16 km (4:58 / km) +25m 4:42 / km
ahr:133 max:145 shoes: VJ Irock2
Saturday Mar 11, 2017 #
Running - Road 22:49 4.68 km (4:52 / km) +26m 4:44 / km
shoes: Mudclaw 300 B/R
Running - Trail race 45:16 [4] 11.99 km (3:46 / km) +86m 3:39 / km
slept:8.0 shoes: Saucony Kilkenny 2017 blue
Course quite dull; firm, a few drags but nothing too severe with not much mud. An OK XC test but I was glad of the easiness as I didn't want to be hopping about through deep mud and ditches, putting my sore bum under more strain.
Set off conservatively but still took a while for me to drop through the field. On the last long drag I started to put a bit more effort through the legs as another Derbyshire runner was just ahead, and Nat was closing. Just about held him off at the end.
Pleased I got through without dying a death. 6min smiling perfectly acceptable after last week.
Running - Road 12:17 [1] 2.17 km (5:40 / km) +20m 5:25 / km
shoes: Mudclaw 300 B/R
Friday Mar 10, 2017 #
Running - Road 19:42 3.95 km (4:59 / km) +48m 4:42 / km
ahr:121 max:137 slept:8.0 shoes: NB 450v3 BRIGHTBLUE
5. Took an ibuprofen (on empty stomach) 30mins before.
Thursday Mar 9, 2017 #
Running - Road 21:37 3.89 km (5:33 / km) +50m 5:13 / km
ahr:115 max:135 slept:8.0 weight:73.4kg shoes: NB 450v3 BRIGHTBLUE
6 down to 4/10
Orienteering - Urban 30:49 5.91 km (5:13 / km) +83m 4:52 / km
ahr:134 max:154 shoes: NB 450v3 BRIGHTBLUE
Running - Road 23:13 5.03 km (4:37 / km) +50m 4:24 / km
ahr:135 max:153 shoes: NB 450v3 BRIGHTBLUE
3-5, with jolts of 7 at times when quicker.
Wednesday Mar 8, 2017 #
Running - Road 36:22 7.49 km (4:51 / km) +108m 4:32 / km
ahr:133 max:155 slept:9.0 weight:73.2kg shoes: NB 450v3 BRIGHTBLUE
5/10
Sunday Mar 5, 2017 #
Note
slept:11.0
Wandered up win hill to watch the hope race, good field out, got damp. Chris Arthur on fire. Got in way of fellrunninbriefs on the descent.
Achilles a bit sore, always case after long run, esp in classic mudclaws. Rest of legs not too bad. Coccyx making me sound like an old man when getting out of car/rolling over in bed. Napping like a boss.
Few more days off entirely. Rest needs to be taken seriously. Intercounties will be a shit show but last chance to run for Derbyshire for a while so will turn out.
Saturday Mar 4, 2017 #
Running - Trail race 8:41:32 [3] 68.75 km (7:35 / km) +1775m 6:43 / km
slept:9.5 weight:72.8kg shoes: Mudclaw 300 'Classic' green
My Dad was a Sheffield Student in the early 70's and had some small role in setting up the HPM, with mum and dad also marshalling before I was born. My interest was first piqued in ~2008 with a comment along the lines of 'it's won in 8+h, that's not even 8-min miling. We should get a team in and do this'. I think I had just got comfortable running 8min/miles on the road and flat. The folly of youth. HPM was lodged on my 'glad I'm not doing that' list of races until interest perked up again last October. Adam said he might be interested (if not totally enthusiastic) and mentioning it to Jim pre-OMM lit a spark under the project: "Jasmin never lets me in her team so I've always joked about getting a crack team to beat her at a race she wants to win".
Off at 23:28 (felt like about 6pm), with our main contenders Haggis on Tour and 8/10-time consecutive winner Flipper's Gang starting 5 and 6 min behind us. Running felt good and the pace was probably a bit hot but with plenty of teams acting as bait and good (if muddy) tracks underfoot we wanted to put time pressure on those behind us through the Cps. Jackets came off up Win Hill as it was very warm and the rain in the air had disappeared. Teams were streaming down Parkin Clough but we took the fence line which was slippery but good. Clambering over a fence near the bottom: "watch out guys very slip..." the rest lost as I flew down on my arse, accelerating rapidly, trying to grab at trees. Somewhow managed to arrest myself in darkness, head torch having to be retrieved but the only damage was a bruised coccyx. Steady Eddy down the rest before getting into our groove on the long uphill road section to High Neb. Food at Moscar and as we got to Cutthroat Bridge we were now the first team on the course.
Into the mist on Derwent Edge (told we were 17mins ahead) via Edward's Moonbase checkpoint, a bit of nav faff finding the Margery Hill path but bearings saw us OK to Cut Gate. Very careful on the compass across the Bog Monster to pick up the outer edge line, still in low vis clag. Dropping down we exited the clag and we could sort of see what was going on, dropping off the top of the hill by running towards the Holme Moss lights when you're not meant to, catching it and regaining the 'ridge'. This bit wasn't too boggy, although probably because we lost the path a bit again. The Rabbit Cairn popped up just as I was wondering where we were and Swain's Head CP was reached fairly OK, although we could now see lights behind us and tiredness was starting to set in after 4.5h or so.
I was very worried our buffer was rapidly decreasing. Into Far Back Clough, spotted our exit point and hit the bearing for Bleaklow stones. Found a cairn I've not seen in 5 recces up there, got the trod and bang into the CP. Now the tricky line across a wet, boggy and partly drifted snow Bleaklow hill, especially as I had fore-shortened the gap to lights behind to about 8mins. Shane had started to suffer on the climb to the Stones and I was anxious and a bit shouty, abhorring Adam for pissing about and not looking for Stakes when he was actually looking after Shane. A bit of a drift in line but reconnected quickly before hitting the new line recced on Wednesday well, as my head torch gave its death flash and intensity reduced to 20 lumens.
Safety first route onto the wet, chossy Pennine Way and a quick battery change. Shane was visibly suffering and managed to take a dive into a stream. It was like watching Bambi on ice. Jim was still plugging away, but we needed to get Shane into some warm gear. A slow walk-jog into Snake Summit for a food stop (and parental support). We got Shane over the road before he could retire! 4h05 from Cutthroat and 6h total to Snake.
Purgatory slog along the slabs to Mill Hill, but glad to not be bog-hopping. Looks back didn't show any lights close by but I was telling myself they could have turned them off to go covert. Onto Kinder Edge, headlights off, very slow going with the path, hard when tired at the best of times, covered in patches of snow. Got Shane and Jim through it but aware we could be bleeding time. Onto the Brown Knoll slabs - glad they were here! - and slowly onto Lord's Seat, round Mam Tor. One last joke from Jim as he tried to descend into Castleton (my sense of humour was well gone) before descending into the finish.
24min ahead of Flipper's Gang, who whilst not as strong as previously were still good and worrying me as we shuffled over Kinder. A Haggis on Tour member had popped his ankle before Lose Hill and their night was over within 30mins. Nicky's team set a new Women's record, very impressive given the underfoot conditions.
Fairly pleased with my Nav, a few lapses but caught fairly early and compass trusted. Physically, I was fine for ~8h, but really suffered the last 40-60 mins once over Brown Knoll - as expected.
Good support all around the course from the students, including a few ShUOCers. My colleague Claire was helping out at a few places and was very excitable. The starting pace was maybe a bit hot but psychologically we needed to harm our competitors by building an 'unassailable' gap there was no point in them chasing down, and holding on for grim death. Seemed to work as our gap stabilised over that last few hours.
Beautiful day to finish in. Cries of "never again" soon changed to "that record (7:51) is beatable given better prep and good conditions". Bollocks.
Fave moments:
- Adam re-appropriating a slice of malt loaf as a SI-carrying device.
- The lights of Manchester.
- Shane (a vegan) grabbing an entire buttered malt-loaf at Snake going "fuck the butter I'm eating it anyway"
- the Win Hill slip-n-slide (in hindsight at least).
GPS trace is from Cutthroat as I knew my watch wouldn't last the whole thing.
Thursday Mar 2, 2017 #
Running - Trail 26:56 2.95 km (9:08 / km) +221m 6:39 / km
ahr:139 max:156 slept:7.5 weight:72.4kg shoes: Mudclaw 300 B/R
Both excited and terrified about tomorrow night. Bleaklow will be sapping and once past Snake I'll be well out of my comfort zone - I'll probably be out of it before even then! A balancing act of making up time on the good running without going too deep too early, it's going to be an eating tour of the upper Peak. Hopefully nav and line errors will be kept to a minimum, hopefully there'll be a sunrise to enjoy over Snake/Kinder.
then beers
Wednesday Mar 1, 2017 #
Running - Trail 1:27:43 13.82 km (6:21 / km) +182m 5:57 / km
ahr:143 max:158 slept:8.0 weight:72.5kg shoes: VJ Irock2
Time to start eating!