Training Log Archive: ba-baIn the 7 days ending Dec 9, 2012:
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Sunday Dec 9, 2012 #
Note
26th yesterday would have been good enough to count (6 to count) for all the top teams. With a couple of injured runners back we could have been 6th overall as well (ended up 9th but at least beat NYMAC, HBR and Midd&Cleve)
A good week of training to cap off 4 weeks of getting back into it. Was planning on averaging 60km/week, in the end all but 1 week was over 70km (the one missing out only just), and averaged 81km/week. I'll try to at least maintain this over the 4 weeks, pushing up to 90-100km weeks when I can (plenty of scope for this with 2 weeks in the peaks over xmas).
Got a few maps to use to try and get some more forest practise so will hit them in the new year.
Feeling strong at the moment, will start introducing a few more speed sessions to try and get a bit more poke. Oh, and I say this all the time, but more S&C as the last thing I want is to get injured at the back end of Feb again - lots of big races and O weekends in March and April!
A good week of training to cap off 4 weeks of getting back into it. Was planning on averaging 60km/week, in the end all but 1 week was over 70km (the one missing out only just), and averaged 81km/week. I'll try to at least maintain this over the 4 weeks, pushing up to 90-100km weeks when I can (plenty of scope for this with 2 weeks in the peaks over xmas).
Got a few maps to use to try and get some more forest practise so will hit them in the new year.
Feeling strong at the moment, will start introducing a few more speed sessions to try and get a bit more poke. Oh, and I say this all the time, but more S&C as the last thing I want is to get injured at the back end of Feb again - lots of big races and O weekends in March and April!
10 AM
Running - Trail warm up/down 6:01 [2] 0.85 km (7:05 / km) +48m 5:31 / km
slept:6.5 shoes: X-talon 212 (2)
fairly shonky night's sleep.
Orienteering (CLOK Ayton Moors Brown) 1:01:11 [3] **** 9.54 km (6:25 / km) +291m 5:34 / km
spiked:18/23c shoes: X-talon 212 (2)
SL: 8.1km/295m
Plan was to practise bearings. Some were really good (4, 8), some I couldn't hold in a bucket (7, 11) and some I wasn't confident on when they were probably OK (10).
Despite yesterday legs weren't too bad, although tried to keep out of the deep heather when possible. Good course planned by Chris with some middle-distance style sections (in which I did OK). I still find the concept of knolls hard to grasp though!
Overall, OK, but maybe dropped 4-5mins. Just about held off Braydog, but Duncan thrashed me by 8mins.
Beautiful day out on the moors, but need to pay attention to all bearings, not just a few! Also need to get a good amount of practise in the forest in.
[right click, open in new tab, zoom in]
Plan was to practise bearings. Some were really good (4, 8), some I couldn't hold in a bucket (7, 11) and some I wasn't confident on when they were probably OK (10).
Despite yesterday legs weren't too bad, although tried to keep out of the deep heather when possible. Good course planned by Chris with some middle-distance style sections (in which I did OK). I still find the concept of knolls hard to grasp though!
Overall, OK, but maybe dropped 4-5mins. Just about held off Braydog, but Duncan thrashed me by 8mins.
Beautiful day out on the moors, but need to pay attention to all bearings, not just a few! Also need to get a good amount of practise in the forest in.
[right click, open in new tab, zoom in]
Running - Trail 39:55 [2] 7.52 km (5:19 / km) +218m 4:38 / km
shoes: X-talon 212 (2)
Went around the moors, and it would have been rude not to visit Roseberry topping, so I staggered up that (which unfortunatly meant I had to then stumble back up Little Roseberry - need to post some decent times on these for Strava!)
Spent the last couple of KM with a load of mountain bikers dressed as Santa. Passed one in an inflatable turkey outfit on on the way out!
followed by some awesome belly pork with ma and pa.
Spent the last couple of KM with a load of mountain bikers dressed as Santa. Passed one in an inflatable turkey outfit on on the way out!
followed by some awesome belly pork with ma and pa.
Saturday Dec 8, 2012 #
Event: NE XC Championships
9 AM
Running - Road 18:05 [1] 4.0 km (4:31 / km) +18m 4:25 / km
slept:8.0 shoes: NB580 Blue
to the bank to pick up some ID for my CRB to progress my 'slowest getting registered with BOF as a coach' ever seen.
12 PM
Running - Road warm up/down 17:00 [2] 3.19 km (5:20 / km) +31m 5:05 / km
shoes: AT Cross
jogging the course backwards with Gary, watching Braydog sweat out some alcohol in the U20s race - that's the spirit!
Running - Road race (NE XC Champs, Hartlepool ) 45:14 [5] 11.14 km (4:04 / km) +150m 3:48 / km
slept:8.0 shoes: AT Cross
Winner: Andy Wiles 39:48 (114%)
Last year- 41st. This year 26th (target top 35)
Not a lot to say really, other than this was muddy as hell and I'm really pleased with the result but wondering if I might have been able to push on a little bit more.
Set off steady and was in 29th at the end of the last lap. From then 1 guy passed me and one guy eased away, but still kept it steady, easing away from people when I needed. Last lap was very busy with a lot of lapped runners, a lad who'd been just infront of me all race looked over his shoulder just before the last hill and I didn't need another invitation to ease away from him.
Next big running races are English National then Skyline. Main running target next year is PPP at end of April - need to make sure I don't injure myself in March like last year.
Last year- 41st. This year 26th (target top 35)
Not a lot to say really, other than this was muddy as hell and I'm really pleased with the result but wondering if I might have been able to push on a little bit more.
Set off steady and was in 29th at the end of the last lap. From then 1 guy passed me and one guy eased away, but still kept it steady, easing away from people when I needed. Last lap was very busy with a lot of lapped runners, a lad who'd been just infront of me all race looked over his shoulder just before the last hill and I didn't need another invitation to ease away from him.
Next big running races are English National then Skyline. Main running target next year is PPP at end of April - need to make sure I don't injure myself in March like last year.
Friday Dec 7, 2012 #
4 PM
Running - Road 31:04 [2] 6.81 km (4:34 / km) +12m 4:31 / km
slept:7.0 shoes: NB580 Blue
shakeout. Horrible weather, tomorrow's going to be muddy, can't wait!
Thursday Dec 6, 2012 #
5 PM
Running - Road 1:14:27 16.79 km (4:26 / km) +25m 4:24 / km
slept:7.5 shoes: NB580 Blue
25mins on my own then warm up with the group then 3milesish (5.3km) of group tempo with Gav, Danny and Paul, 1st mile to set the pace (just over 4min/km) and the next 2 in Indian/TP style (4min/km dropping to avg 3:55 overall). Good little session to warm up before Saturday's main event. Bit windy out, new OMM lightweight pertex thingemy working a charm.
Passed the KP McCoys crisp factory, a new one for me.
Passed the KP McCoys crisp factory, a new one for me.
Wednesday Dec 5, 2012 #
Note
New game for December - see who can get the daftest 'interesting fact' on the WoO Xmas quiz.
This is mine from Monday's Bulgaria map (missed yesterday as alas didn't hit a computer)
"The interesting ‘cart-wheel’ pattern of clearing on this map was made when a local herd of badgers got drunk after binging on fermented cider apples and spent the next 2 days eating the saplings of the young forest to produce this pattern. Such co-ordination whilst drunk is admirable. [I'm not sure if this one it true, though....]"
This is mine from Monday's Bulgaria map (missed yesterday as alas didn't hit a computer)
"The interesting ‘cart-wheel’ pattern of clearing on this map was made when a local herd of badgers got drunk after binging on fermented cider apples and spent the next 2 days eating the saplings of the young forest to produce this pattern. Such co-ordination whilst drunk is admirable. [I'm not sure if this one it true, though....]"
5 PM
Running - Road 1:17:03 [3] 16.76 km (4:36 / km) +58m 4:31 / km
slept:7.5 shoes: NB580 Blue
HFW with a loop out West of Stockton to make it up to 10miles. A thin layer of snow on the ground, just the crunchy side of turning into sleet
Tuesday Dec 4, 2012 #
5 PM
Running - Road 33:15 [2] 7.07 km (4:42 / km) +27m 4:37 / km
slept:7.0 shoes: NB580 Blue
HFW with bag
Monday Dec 3, 2012 #
5 PM
Running - Road 55:55 12.46 km (4:29 / km) +34m 4:26 / km
slept:7.5 shoes: NB580 Blue
nowt special