Training Log Archive: paul cIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
Bike 56:03 [3] 17.44 mi (3:13 / mi)
2 laps of the park.
Sunday Apr 29, 2012 #
running warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 58:40 [5] 8.1 km (7:15 / km) +270m 6:12 / km
shoes: Salomon speed cross 3
Today was a little wet to say the least. I had already entered on the short brown a month ago because I thought I would have had a full marathon in my legs. I didn't change my course before my legs are ready to handle more than 10km of O in them.
I set off well feeling great and full of beans. I stopped for 10 seconds on the way to #2 to help some old boy across a stream. The first mistake was a route choice(20 secs) on #4 going too far east over the re-entrants. The climbs to #5 +6 took my beans away and I was red lining it for the rest of the course.
My first real mistake was at #7(1.10). I saw what looked like a re-entrant as I didn't really have a good AP. This wasn't mapped but after a bit of hunting, I found the control.
I got #10-12 spot on in the technical green if a bit slippery, then missed an obvious route choice(30 secs) to #14. I should have pathed it the whole way instead of going a bit straight to start with then hitting the eastern smaller path.
Pretty happy with that run and it will be interesting to see if the ranking points reflect with the black course. I think I would have been a little behind Richard Barrett so we shall see. If it's good to do shorter courses, maybe white's are the way ahead:-)
Saturday Apr 28, 2012 #
running 29:07 [3] 4.56 mi (6:23 / mi)
shoes: Asics 2160 #2
Friday Apr 27, 2012 #
Note
(rest day)
Thursday Apr 26, 2012 #
Bike 1:00:15 [3] 17.66 mi (3:25 / mi)
Wednesday Apr 25, 2012 #
running 30:00 [3] 4.15 mi (7:14 / mi)
shoes: Salomon speed cross 3
Distance is a guess as my garmin went flat.
Tuesday Apr 24, 2012 #
Orienteering 22:06 [1] 2.59 mi (8:32 / mi)
shoes: Salomon speed cross 3
Glute fine when running this slowly but sore to touch.
Monday Apr 23, 2012 #
Note
(rest day)
Sunday Apr 22, 2012 #
running race 1:58:27 [4] 18.67 mi (6:21 / mi)
shoes: Asics ds skyspeed 2
I'd decided to do 6.05's and Mike S was happy too so it looked like I'd get company for the first half at least. I got a brilliant place on the start line(2nd row) so i should be on the tv!!!
The start felt very easy and I was soon joined by Mike, Todd, then Ross and then by 1.5 miles, Ed.
Ed went off and the four of us settled into a good even pace of 6.05's. It was a good bus to be on and we shared the water across the line. To be honest, this was the highlight of my day for me and a real privilege to be running with these guys for the first half.
Ross was getting a little frisky after 7 so I sat back behind him and Mike for a while. I didn't feel great at 9 but after a gel we went across Tower Bridge and all was well again.
After mile 14 my right hip and glute started to tighten up and I also found myself very dehydrated with only salt on my forehead. This was a little weird as I'd taken water at all stations and before the race. The glute got worse and by 16 I pulled over when I saw Dan. After a couple of minutes I got going again but stopped at 17. By 18.5 the game was over, I pulled out when I saw Dorte and took the journey of shame on the underground.
I was initially gutted but now happy in my mind that I pulled out before it could have got a lot worse.
Saturday Apr 21, 2012 #
running 20:00 [2] 2.91 mi (6:52 / mi)
shoes: Asics 2160 #2
All done now:-)
Friday Apr 20, 2012 #
Note
(rest day)
Thursday Apr 19, 2012 #
running 20:00 [3] 3.17 mi (6:19 / mi)
shoes: Asics ds skyspeed 2
running 6:30 [2] 0.91 mi (7:08 / mi)
shoes: Asics ds skyspeed 2
running 20:00 [3] 3.19 mi (6:16 / mi)
shoes: Asics ds skyspeed 2
Another inner loop. A confidence booster at the right time as that felt great.
Wednesday Apr 18, 2012 #
running 30:00 [2] 4.45 mi (6:44 / mi)
shoes: Asics 2160 #2
Tuesday Apr 17, 2012 #
running warm up/down 13:48 [2] 2.0 mi (6:54 / mi)
shoes: Asics ds skyspeed 2
running tempo 10:00 [4] 1.77 mi (5:39 / mi)
shoes: Asics ds skyspeed 2
running 9:00 [3] 1.35 mi (6:40 / mi)
shoes: Asics ds skyspeed 2
running warm up/down 13:58 [2] 2.0 mi (6:59 / mi)
shoes: Asics ds skyspeed 2
Monday Apr 16, 2012 #
running 30:00 [3] 4.63 mi (6:29 / mi)
shoes: Asics 2160 #2
Sunday Apr 15, 2012 #
running 1:00:00 [3] 9.14 mi (6:34 / mi)
shoes: Asics 2160 #2
Saturday Apr 14, 2012 #
running warm up/down 8:51 [1] 2.0 km (4:26 / km)
shoes: Asics ds skyspeed 2
running race 6:59 [4] 2.05 km (3:24 / km)
shoes: Asics ds skyspeed 2
Not sure what happened there.
Didn't feel great on warm up and the first k seemed a struggle in 3.26. My arms started to feel the lactic early on which is something I haven't had since I used to train for 800's.
2nd km was 3.21 and it just got worse.
I didn't want to do another 3km running like that so dropped out with next week in mind.
Disappointed at my will power, just hope it returns next week?
running 6:46 [1] 1.21 km (5:36 / km)
shoes: Asics ds skyspeed 2
Friday Apr 13, 2012 #
running 30:00 [2] 4.54 mi (6:36 / mi)
shoes: Asics 2160 #2
Floating.
Thursday Apr 12, 2012 #
running 40:00 [3] 6.17 mi (6:29 / mi)
shoes: Asics 2160 #2
Around Hempstead forest.
running 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics 2160 #2
Wednesday Apr 11, 2012 #
running warm up/down 13:10 [2] 2.0 mi (6:35 / mi)
shoes: Asics ds skyspeed 2
running intervals 35:00 [4] 6.21 km (5:38 / km)
shoes: Asics ds skyspeed 2
3km(3min), 1km(3min), 5 x 60(60)sec and 5 x 30(30)sec.
Legs not completely recovered but better than I thought.
10.42 into the wind for the 3km, 3.15 on the km and feeling better on the last reps.
Didn't max out and tried to stay relaxed.
Tuesday Apr 10, 2012 #
running 40:00 [2] 5.6 mi (7:09 / mi)
shoes: Asics 2160 #2
Monday Apr 9, 2012 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 39:37 [5] 5.4 km (7:20 / km) +235m 6:02 / km
shoes: Salomon speed cross 3
I love these.
After a hard start up the hill to the 1st control I settled in and let a pack lead me around the first loop.
Got to the central control a bit down on others I would normally be in front of so I thought I was on a longer gaffle.
I lead most of the 2nd loop and was hesitating too much that I lost contact with groups further on when we came back off this loop.
Took a safe route to #11 and then decided to go to #13 instead of 12. Very annoying but I caught up with the group again after losing no more than a minute.
I hung on to the end with the group taking some better and worse routes.
Not a great result overall but in one piece.
Sunday Apr 8, 2012 #
running 1:00:00 [3] 8.65 mi (6:56 / mi)
shoes: Asics 2160 #2
From the sounds of it, I was happy to not run on Craig a Barns.
Saturday Apr 7, 2012 #
running warm up/down 12:20 [1] 2.6 km (4:45 / km)
shoes: Salomon speed cross 3
Orienteering race 47:50 [5] 5.1 km (9:23 / km) +230m 7:39 / km
shoes: Salomon speed cross 3
The warm up area was shit. 3 controls and 2 of them in a big marsh...
I thought I was going well to #1 then I saw an elite woman going back towards the left. I thought she had already got the control and I ended up in the small re-entrant to the S.E. I picked up my 2 min man and then I found the control.
Fine to 2 and 3 reading the map well.
Then it all went wrong. The veg boundry screwed me over on the way to #4. If it had been marked then I think I'd have been ok. Couldn't make the map fit and was too far E without knowing it. The 2 other controls in the area didn't help me and I blew 5.30....
I ran with another guy to 8 swapping the lead before he went over and missed. I got it clean and went on.
The next few were fine as they were easy but on the uphill to #11 my legs were drained. I'd only done 3.1 km in terrain and the lack of practice had caught up with me. Surprising how quickly you can lose leg strength.
I banana'd around the rest of the course not seeing anyone.
A very disappointing run even taking out the mistake at #4.
Friday Apr 6, 2012 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2
Orienteering 18:12 [4] 2.7 km (6:44 / km) +17m 6:32 / km
shoes: Asics ds skyspeed 2
I started off ok, not fast but safe. I didn't look inside the control circle for the 1st 4. Just ran into the courtyards and saw them.
Didn't have any recent sprint runs to get myself to plan ahead and fell into the trap at #5. I hit 2 deadends before coming back on myself and going around to the north.
I flowed from there for the rest of the northern estate section although my route choice for #14 was too slow. Saw James Williams(minute man) coming out of #15 and picked it up. I ran under the first bridge to #18 and nearly half way across the water before I realised I'd gone too far.
Still no worries until I hit #20 before #19. STUPID!!!
I was worrying about others than myself as usual.....
Got back into it from there except for the route choice to #26. I couldn't make the map fit with the skate park and lost 30 secs.
I felt really strong in this race and was never in fatigue, just a shame about the nav....
Thursday Apr 5, 2012 #
running 29:56 [2] 4.36 mi (6:52 / mi)
shoes: Asics 2160 #2
Wednesday Apr 4, 2012 #
walking 7:27:44 [1] 16.01 mi (27:58 / mi) +1400m 21:59 / mi
Stunning views today as the snow line was about 400m and cloud above the summit.
Tuesday Apr 3, 2012 #
running intervals 42:17 [4] 6.29 mi (6:43 / mi)
shoes: Asics 2160 #2
Got caught out in a snow shower.
Monday Apr 2, 2012 #
Note
(rest day)
Sunday Apr 1, 2012 #
running long 2:30:00 [3] 23.02 mi (6:31 / mi)
shoes: Asics 2160 #2
I think I ate breakfast too close(1 hour) before I set off this morning as the first 5 miles were dodgy for the guts.
Settled into a nice rythym and was trotting along in the 6.30 to 6.40 range. I took a gel every 30 mins but forgot to refill my water bottle at Richmond. It didn't turn out bad but it would have been nice with a bit more.
I got to Kingston after 13 miles and joined in the 'Breakfast Run'. They were going at about 6.45's so it felt good easing past them.
After Hampton Court I pushed the 17th and 19th miles to 6 m/m. Then the first half mile of the 21st and 22nd as well. It was a bit of an effort to pick it up this much but doable and good practice.
I grabbed a Sports Drink off the floor that other runners had dropped so this made up for the loss of water.
Very happy with how the long runs have gone this year.
TAPER TIME!!!!!