Training Log Archive: paul cIn the 31 days ending Mar 31, 2012:
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| 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 | Sa | ||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2012 #
Note
(rest day)
Friday Mar 30, 2012 #
running 30:00 [1] 4.21 mi (7:08 / mi)
shoes: Asics 2160 #2
running 42:28 [3] 6.13 mi (6:56 / mi)
shoes: Asics 2160 #2
Tired.
Thursday Mar 29, 2012 #
running 29:30 [1] 4.19 mi (7:02 / mi)
shoes: Asics 2160 #2
running warm up/down 11:12 [1] 1.45 mi (7:43 / mi)
shoes: Asics 2160 #2
running tempo 47:00 [5] 6.26 mi (7:31 / mi)
shoes: Asics 2160 #2
The weather was in complete contrast from last time here. No full moon in the cold, just the evening sunshine.
I thought I had gone too hard on the first 2 reps as the 3rd was a killer. I think the slower time on the 3rd was due to a slight incline and gravel though.
I got it back on track for the 4th and the last one was good.
Very happy with this session and just need to hold it for Sunday now.
Reps were
5 min. 0.9m in 5.34m/m.
10 min. 1.81m in 5.32m/m.
5 min. 0.87m in 5.44 m/m.
10 min. 1.78m in 5.37m/m.
5 min. 0.9m in 5.32m/m.
running warm up/down 15:15 [1] 1.68 mi (9:05 / mi)
shoes: Asics 2160 #2
Wednesday Mar 28, 2012 #
running 1:07:09 [3] 10.01 mi (6:42 / mi)
shoes: Asics 2160 #2
Tuesday Mar 27, 2012 #
running 30:00 [1] 3.93 mi (7:38 / mi)
shoes: Newton
Orienteering intervals 38:23 [4] 8.03 km (4:47 / km)
shoes: Asics 2160 #2
6 x 1 km off 1 min.
Monday Mar 26, 2012 #
running 30:00 [1] 3.94 mi (7:37 / mi)
shoes: Newton
running 41:02 [3] 6.05 mi (6:47 / mi)
shoes: Asics 2160 #2
Circuits 30:00 [1]
Sunday Mar 25, 2012 #
running warm up/down 7:24 [1] 1.02 mi (7:15 / mi)
shoes: Asics ds skyspeed 2
running tempo 1:18:42 [4] 13.1 mi (6:00 / mi)
shoes: Asics ds skyspeed 2
A fractionly faster than marathon paced session. The plan was to sit at 6 m/m and then do an extra 3 miles at the end.
My watch was going off 3 seconds early for each mile so I should have sped up a little but as I was going through 6 miles my watch said 36.00 so all good.
Pat started to fade here and the 2 leading ladies started coming back to me so I picked up the pace in the 2nd half a little and felt strong(dropping them both).
At the 7 mile mark I started to feel a blister forming again. The previous two have lost their skin so I should have taped up on the tender area. I made a rookie error today and now have a smaller one under my foot.
It was nice today to keep reeling other runners in on the second half and I finished well although a little more tired than I would of hoped for. I think with a good taper then 6.05's at London is a sensible option this year.
I didn't do the extra 3 miles because of the blister but no worries.
The following splits are what my Garmin recorded but it's normal to add 3 seconds per mile to balance it out.
5.57, 56, 56, 6.01, 00, 5.57, 59, 54, 54, 57, 48, 6.02, 5.59 and 1.15 for the final 160m but garmin says this was 0.23.
What is weird is at the Wokingham Half my watch went off in exactly the correct place. At least at London, each mile marker will have a clock on it too.
running warm up/down 5:00 [1] 0.71 mi (7:02 / mi)
shoes: Asics ds skyspeed 2
Saturday Mar 24, 2012 #
Bike 25:39 [1] 6.35 mi (4:02 / mi)
(rest day)
Friday Mar 23, 2012 #
running 30:00 [1] 3.89 mi (7:43 / mi)
shoes: Newton
running 48:21 [3] 7.07 mi (6:50 / mi)
shoes: Asics 2160 #2
Thursday Mar 22, 2012 #
running 30:00 [1] 3.95 mi (7:36 / mi)
shoes: Asics 2160 #2
Orienteering race 59:02 [4] 7.88 mi (7:29 / mi)
shoes: Asics ds skyspeed 2
I went north from the start as Camden was to the south and wanted it to calm down a bit. Was pretty clean tonight technically but my legs never got out of 3rd gear. I wasn't tired at any point even at the end so a good change from yesterday.
News flats on tonight and they were very comfortable.
Wednesday Mar 21, 2012 #
running 49:25 [3] 7.16 mi (6:54 / mi)
shoes: Asics 2160 #2
Tuesday Mar 20, 2012 #
running warm up/down 15:00 [1] 2.01 mi (7:28 / mi)
shoes: Asics 2160
running 15:00 [1]
shoes: Asics 2160
Orienteering 48:08 [1] 5.56 mi (8:39 / mi)
shoes: Salomon speed cross 3
Orienteering 30:23 [1] 3.54 mi (8:35 / mi)
shoes: Salomon speed cross 3
Monday Mar 19, 2012 #
Orienteering 31:02 [1] 4.12 mi (7:32 / mi)
shoes: Salomon speed cross 3
Bike 1:24:25 [3] 24.79 mi (3:24 / mi)
I rode to the start of the marathon course via the Oval and tried to follow the course using a map as much as possible. It looked very different without any spectators and I was able to take in some of the landmarks. I missed out the Cutty Sark due to it being one way but got the rest in.
My legs and backside started feeling it at Tower Bridge so I turned left at the north end and rode to Waterloo to get the train home.
The only problem with London is the state of the roads, traffic, traffic lights, fumes, and everything.....
Sunday Mar 18, 2012 #
running long 2:20:00 [3] 21.51 mi (6:31 / mi)
shoes: Asics 2160
Came back 90 seconds quicker finishing the last mile in 5.57.
Out ave, 6.36.
Back ave. 6.26.
Felt much stronger this week.
Saturday Mar 17, 2012 #
Note
(rest day)
Friday Mar 16, 2012 #
running 30:00 [1] 3.76 mi (7:59 / mi)
shoes: Asics 2160
running 47:43 [3] 7.01 mi (6:48 / mi)
shoes: Asics 2160
Thursday Mar 15, 2012 #
running 29:09 [1] 4.06 mi (7:11 / mi)
shoes: Asics 2160
Broke up a fight between a shop keeper and a customer near the end, handbags at dawn to be honest. Is the customer always right?
running 13:58 [2] 2.03 mi (6:53 / mi)
shoes: Asics 2160
running 32:30 [5] 5.0 km (6:30 / km)
shoes: Asics 2160
1km, 5 x 400, 800 and 3 x 400.
Recoveries were 3 min after the k, before and after the 8. 75 on the first set of 4's and 90 on the 2nd.
The km was a shock to the system and my calves. Went into lactic on this a little as it's been so long since I did a track session. My calves tightened up and I thought I would have to finish the session off on the grass. Bloody Mondo!!!!
The session went well and I was catching the group at the end of each rep as they went off too fast each time. Happy.
Times were 3.09, 69's, 2.28 and 69's. Not quick but a start.
Wednesday Mar 14, 2012 #
running 1:28:11 [3] 13.0 mi (6:47 / mi)
shoes: Asics 2160
Around the park and then an inner loop.
Tuesday Mar 13, 2012 #
running 30:00 [1] 3.86 mi (7:46 / mi)
shoes: Asics 2160
Orienteering race 58:22 [4] 8.31 mi (7:01 / mi)
shoes: Asics 2160
Missed some easy route choices and wasn't concentrating at all really which led to too many mistakes.
Enjoyable though.
Monday Mar 12, 2012 #
running 29:24 [1] 4.01 mi (7:20 / mi)
shoes: Asics 2160
The last 3 week block before taper time.
Felt awkward to start with but moving ok.
running 47:26 [3] 7.03 mi (6:45 / mi)
shoes: Asics 2160
Sunday Mar 11, 2012 #
running long 2:10:00 [3] 19.64 mi (6:37 / mi)
shoes: Asics 2160
Another one done. Had Dorte to keep me company and feed me gels + water from the bike.
Saturday Mar 10, 2012 #
Note
(rest day)
Friday Mar 9, 2012 #
running 30:00 [2] 4.31 mi (6:58 / mi)
shoes: Asics 2160
Thursday Mar 8, 2012 #
running warm up/down 11:23 [1] 1.41 mi (8:04 / mi)
shoes: Asics DS trainer 09
running tempo 54:00 [5] 8.3 mi (6:30 / mi)
shoes: Asics DS trainer 09
Really really tough session but very satisfying to finish.
The first two reps went ok but the last one was hard work going into a bit of lactic. Started each rep 100m behind Ben and slowly caught him on each one. This seemed to work well for both of us and certainly got the best out of me.
The only problem was that I used my racing flats and they have now produced another blister over the top of the old one. Shoes are now in the bin!!!!!
I managed to keep the distances pretty consistant.
2.59m. 5.47m/m
2.63m. 5.42m/m
2.59m. 5.48m/m
running warm up/down 10:56 [1] 1.12 mi (9:46 / mi)
shoes: Asics DS trainer 09
Wednesday Mar 7, 2012 #
running warm up/down 5:39 [1] 1.05 mi (5:23 / mi)
shoes: Salomon speed cross 3
Orienteering 58:55 [3] 8.1 km (7:16 / km)
shoes: Salomon speed cross 3
Shadowed BCTRay for the first half in Henley Gate which helped me reinforce things that I should do when reading the map.
Went off on my own in Congo Stream where it was a lot trickier than before.
Enjoyed getting out into the woods today:-)
Tuesday Mar 6, 2012 #
Note
(sick)
Monday Mar 5, 2012 #
Circuits 30:00 [2]
running 30:00 [2] 4.24 mi (7:05 / mi)
shoes: Asics 2160
Sunday Mar 4, 2012 #
Orienteering 30:00 [2] 3.54 mi (8:28 / mi)
shoes: Salomon speed cross 3
Saturday Mar 3, 2012 #
Note
(rest day)
Friday Mar 2, 2012 #
running 30:00 [1] 3.45 mi (8:42 / mi)
shoes: Asics 2160
Note
Thursday Mar 1, 2012 #
running long 2:00:01 [3] 18.16 mi (6:37 / mi)
shoes: Asics 2160
Don't know where this came from. I think the good hydration this morning worked. The first hour along the river to Ham went ok averaging 6.37's. I then entered Richmond Park and after going up the hill(7.05) I pushed to keep the sub 6.40's going. Miles 14, 15 and 16 were at 6.20 pace and it felt really good. Finished the last 2 miles at normal pace with the feeling that I could have carried on for quite a while longer.