Training Log Archive: paul cIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
running 30:00 [1] 3.77 mi (7:57 / mi)
shoes: Newton
running warm up/down 7:04 [1] 1.0 mi (7:04 / mi)
shoes: Asics 2160
running 32:30 [4] 8.04 km (4:03 / km)
shoes: Asics 2160
running 10:12 [2] 2.37 mi (4:18 / mi)
shoes: Asics 2160
Monday Jan 30, 2012 #
running 30:00 [1] 3.76 mi (7:59 / mi)
shoes: Newton
running 47:49 [3] 7.05 mi (6:47 / mi)
shoes: Asics 2160
Sunday Jan 29, 2012 #
running long 1:40:26 [3] 14.83 mi (6:46 / mi)
shoes: Asics 2160
Ran from Minley Manor, across to Hawley, Yateley Heath and back onto Minley. Loved going over my old haunts.
Saturday Jan 28, 2012 #
running warm up/down 9:33 [1] 1.1 mi (8:41 / mi)
shoes: Adidas swoops 2
running race 58:46 [5] 9.17 mi (6:25 / mi)
shoes: Adidas swoops 2
Hilliest xc race I've ever done. 6 times up to the ridge over 15km and my quads were burning from the first 2.
Pretty much kept my place throughout the race so very consistant and happy that I was able to hang on.
177th but the field seemed to be very packed around me.
running warm up/down 9:48 [1] 1.12 mi (8:45 / mi)
shoes: Adidas swoops 2
Friday Jan 27, 2012 #
Note
(rest day)
Thursday Jan 26, 2012 #
running 30:00 [1] 3.91 mi (7:40 / mi)
shoes: Newton
running warm up/down 6:30 [2] 1.0 mi (6:30 / mi)
shoes: Asics 2160
running tempo 22:00 [4] 3.7 mi (5:57 / mi)
shoes: Asics 2160
I was going to do 3 of these but with 15km of xc on saturday I think I took the correct option.
1.77m on each rep averaging 5.38 miling.
Very happy with this and there was enough left in the tank to do a third if needed.
running warm up/down 7:15 [1] 1.0 mi (7:15 / mi)
shoes: Asics 2160
Wednesday Jan 25, 2012 #
running 1:01:07 [3] 9.0 mi (6:47 / mi)
shoes: Asics 2160
Tuesday Jan 24, 2012 #
running 30:00 [1] 3.89 mi (7:43 / mi)
shoes: Newton
running intervals 51:04 [4] 7.03 mi (7:16 / mi)
shoes: Asics 2160
Monday Jan 23, 2012 #
running 30:00 [1] 4.01 mi (7:29 / mi)
shoes: Newton
running 50:00 [3] 6.54 mi (7:39 / mi)
shoes: Asics 2160
Sunday Jan 22, 2012 #
running long 1:30:07 [3] 13.23 mi (6:49 / mi)
shoes: Asics 2160
Felt good today and strong towards the end. No fluids on the run either.
Saturday Jan 21, 2012 #
running 49:49 [3] 7.23 mi (6:53 / mi)
shoes: Asics 2160
Legs got better the further I went.
Friday Jan 20, 2012 #
running 30:02 [1] 3.86 mi (7:47 / mi)
(rest day) shoes: Newton
Thursday Jan 19, 2012 #
running 30:05 [1] 4.02 mi (7:29 / mi)
shoes: Newton
running warm up/down 6:36 [2] 1.0 mi (6:36 / mi)
shoes: Asics 2160
running tempo 35:55 [4] 6.0 mi (5:59 / mi)
shoes: Asics 2160
Started at the 5km start and followed the route around to the playground and carried straight on to the roundabout. Each lap was 2.8m so did just over two.
Splits were
5.59
5.58
6.03(wind)
5.58
5.57
6.00
1st tempo done!!!
running warm up/down 7:01 [2] 1.0 mi (7:01 / mi)
shoes: Asics 2160
Wednesday Jan 18, 2012 #
running 54:20 [3] 8.0 mi (6:47 / mi)
shoes: Asics 2160
Better get used to it!!!
Tuesday Jan 17, 2012 #
running 30:20 [1] 3.93 mi (7:43 / mi)
shoes: Newton
running warm up/down 7:03 [2] 1.0 mi (7:03 / mi)
shoes: Asics 2160
running intervals 40:40 [5] 8.0 km (5:05 / km)
shoes: Asics 2160
6 x 1km off 90 and 5 x 400 off 60.
Happy to do this and solo too which is quite new to me.
3.30's and 80's.
running warm up/down 6:55 [2] 1.0 mi (6:55 / mi)
shoes: Asics 2160
Monday Jan 16, 2012 #
running 29:49 [1] 3.76 mi (7:56 / mi)
shoes: Asics 2160
It all starts here!!!
running 47:50 [3] 7.14 mi (6:42 / mi)
shoes: Asics 2160
Sunday Jan 15, 2012 #
running warm up/down 4:53 [1] 1.0 km (4:53 / km)
shoes: Salomon speed cross 3
Orienteering race 1:02:24 [3] 9.0 km (6:56 / km) +230m 6:09 / km
shoes: Salomon speed cross 3
Enjoyed this today and a good course set. A couple of 30 sec errors at # 14 and 21. Also a weird route choice to 11.
Have definately noticed that I drift right on all bearings.
running warm up/down 5:03 [1] 1.07 km (4:43 / km)
shoes: Salomon speed cross 3
Saturday Jan 14, 2012 #
running warm up/down 9:24 [1] 2.02 km (4:39 / km)
shoes: Asics DS trainer 09
running race 17:25 [5] 5.0 km (3:29 / km)
shoes: Asics DS trainer 09
I thought I might go a bit quicker than a month ago but with no speed work I can't really ask for more. Happy with the time in a way and winning the King of the 5 K through default as all other comers were maybe scared off?
Went off and settled straight into 4th, leading the second group. I got passed at 2.5k and this helped as my pace was slowing slightly. Was able to pick up the last km and finish off well helped by the extra support(thanks Ben) on the course.
Split were 3.27, 3.30, 3.32, 3.31 and 3.21.
A beautiful morning out and my hair, eyebrows and arm hair were frozen through the cold:-)
http://www.parkrun.org.uk/bushy/results/latestresu...
running warm up/down 4:50 [1] 1.0 km (4:50 / km)
shoes: Asics DS trainer 09
Friday Jan 13, 2012 #
Note
(rest day)
Thursday Jan 12, 2012 #
running 25:40 [3] 4.0 mi (6:25 / mi)
shoes: Asics 2160
Wednesday Jan 11, 2012 #
running 30:00 [1] 4.15 mi (7:14 / mi)
shoes: Asics 2160
Tuesday Jan 10, 2012 #
running warm up/down 5:00 [1] 1.0 mi (5:00 / mi)
shoes: Asics 2160
Orienteering race 55:47 [4] 13.5 km (4:08 / km)
shoes: Asics 2160
Guessing the distance as I forgot my garmin.
Felt great running tonight and the nav was good too. Should have picked off some off the smaller pointers along the way as I had quite a lot of time left over. I like the post box clues as you don't have to spend as long a time finding stupid little answers.
http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...
Monday Jan 9, 2012 #
running 30:00 [1] 4.03 mi (7:27 / mi)
shoes: Asics 2160
Around the inner loop of the park.
Sunday Jan 8, 2012 #
running warm up/down 8:07 [1] 1.6 km (5:04 / km)
shoes: Salomon speed cross 3
Orienteering race 51:00 [4] 8.2 km (6:13 / km) +190m 5:34 / km
shoes: Salomon speed cross 3
A steady run around at tempo rather than pushing it. Two 30 second errors at # 6 & 11.
Much better planned course than the relays were although the map is still missings too many big holes!!!
Saturday Jan 7, 2012 #
running warm up/down 10:02 [1] 1.2 mi (8:22 / mi)
shoes: Adidas swoops 2
running race 43:47 [5] 7.31 mi (5:59 / mi)
shoes: Adidas swoops 2
Very good conditions to run in and a close choice between flats and trail shoes.
Thought I'd gone off a little fast with the first mile in 5.41 but moved through the field well especially on the 2nd and 3rd laps. The longer the race went on the stronger I felt and I really attacked the rolling section today.
35th overall and happy with that.
running warm up/down 14:54 [1] 1.73 mi (8:37 / mi)
shoes: Adidas swoops 2
Friday Jan 6, 2012 #
Note
(rest day)
Thursday Jan 5, 2012 #
running 23:28 [1] 3.0 mi (7:49 / mi)
shoes: Asics 2160
running 37:51 [3] 5.75 mi (6:35 / mi)
shoes: Asics 2160
Orienteering 6:18 [2] 0.91 mi (6:55 / mi)
shoes: Asics 2160
Wednesday Jan 4, 2012 #
running 50:49 [3] 7.63 mi (6:40 / mi)
shoes: Asics 2160
Tuesday Jan 3, 2012 #
running 29:28 [1] 4.0 mi (7:22 / mi)
shoes: Asics 2160
running warm up/down 7:00 [2] 1.0 mi (7:00 / mi)
shoes: Asics 2160
running intervals 33:00 [4] 7.83 km (4:13 / km)
shoes: Asics 2160
running warm up/down 7:10 [2] 1.0 mi (7:10 / mi)
shoes: Asics 2160
Monday Jan 2, 2012 #
running 25:31 [1] 3.49 mi (7:19 / mi)
shoes: Asics 2160
running 48:00 [3] 7.41 mi (6:29 / mi)
shoes: Asics 2160
This went so well and being on the flat helped too.
The 5km loop will be great for some tempo work.
Sunday Jan 1, 2012 #
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Adidas swoops 2
Orienteering race 46:25 [3] 8.0 km (5:48 / km)
shoes: Adidas swoops 2
Got all the controls but should have punched #47 at the start which would have saved me about 8 mins.
Took this as a steady run and feeling good. Shame that the three bonus trees weren't marked on the map so I only got 2 of them. Maybe next time they can give us a blank map and tell us to go find some controls!!!?