Training Log Archive: MalIn the 30 days ending Apr 30, 2013:
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| 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 | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2013 #
Running 30:45 [3] 6.0 km (5:08 / km) +120m 4:40 / km
shoes: Saucony Ride 5
Slow back up the hill with Millaaarrrr
S and C (Drills) 5:00 [3] 0.6 km (8:20 / km)
shoes: Saucony Ride 5
Running intervals 21:00 [5] 4.42 km (4:45 / km) +40m 4:33 / km
shoes: Saucony Ride 5
2*1km (3:04, 3:06) not feeling a good as last week obviously
Then 10*25s strides (35s) which felt good (~2km total), been neglecting these a little recently
Monday Apr 29, 2013 #
Running warm up/down 9:00 [3] 1.3 km (6:55 / km) +20m 6:26 / km
shoes: Saucony Ride 5
Circuits jog around and stuff
Jog over to Weston park with a big bag on again
S and C (Circuits) 42:00 [3]
shoes: Saucony Ride 5
S and C (Drills) 45:00 [3] 2.3 km (19:34 / km)
shoes: Saucony Ride 5
Sunday Apr 28, 2013 #
Fell running 1:52:00 [3] 19.4 km (5:46 / km) +370m 5:16 / km
shoes: Inov-8 X-talons 212 2013
Saturday Apr 27, 2013 #
Running 54:30 [3] 9.65 km (5:39 / km) +230m 5:03 / km
shoes: Saucony Ride 5
Friday Apr 26, 2013 #
Running 53:00 [3] 10.0 km (5:18 / km) +210m 4:48 / km
shoes: X-talons 2
Wednesday Apr 24, 2013 #
Fell running 1:36:00 [3] 14.9 km (6:27 / km) +603m 5:22 / km
Also forgot my shoes so had to run in Kris'.....Moron!
Tuesday Apr 23, 2013 #
S and C (Flexibility) 28:00 [0]
Running warm up/down 35:30 [3] 6.1 km (5:49 / km) +130m 5:16 / km
shoes: X-talons 2
Drills pre-intervals
Running intervals 30:00 [5] 6.7 km (4:29 / km) +50m 4:19 / km
shoes: X-talons 2
3*3(1)2(1)1(2)
Distances:
1.15, 0.62, 0.30
1.02, 0.58, 0.32
1.01, 0.60, 0.35
Quite pleased with this, happy to get to a km on each 3min. Had JackW chasing hard on these till I kicked away a bit each time. The 2mins felt very hard in comparison.
First enforced topless training of the year
Monday Apr 22, 2013 #
Running 12:00 [3] 2.1 km (5:43 / km) +130m 4:22 / km
shoes: Saucony Ride 5
Running 9:00 [3] 2.1 km (4:17 / km) +10m 4:11 / km
shoes: Saucony Ride 5
Running warm up/down 7:00 [3] 1.1 km (6:22 / km)
shoes: Saucony Ride 5
S and C (Circuits) 42:00 [3]
shoes: Saucony Ride 5
S and C (Drills) 30:00 [3]
shoes: Saucony Ride 5
Sunday Apr 21, 2013 #
Orienteering warm up/down 15:00 [3] 2.5 km (6:00 / km) +20m 5:46 / km
shoes: Inov-8 X-talons 212 2013
Little jog afterwards feeling rather ill
Orienteering race 34:05 [5] 4.8 km (7:06 / km) +190m 5:56 / km
shoes: Inov-8 X-talons 212 2013
Worked out where no.1 was so ran hard to that then drifted off slightly to no.2 ended up binning 3mins here one of which was with Rhodri. Then was with Rhodri, leading through 3, 4, 5, 7, 8 and 13, till about no.20 where he lost me eventually. Sander just about caught me up in the last section.
Binned roughly 5mins apparently according to winsplits, mainly on 2 but also 8, 13 and 16 (~30s). And a few hesitations and poor lines to some others, not overly pleased with the result then. But its positive I know I can be up there now. Need to work on my fine navigation still for next year and hopefully I'll see results climb a little more.
Fitness is much improved though on the last few years
Saturday Apr 20, 2013 #
Orienteering warm up/down 32:00 [3] 5.0 km (6:24 / km) +30m 6:13 / km
shoes: X-talons 2
Orienteering race 14:44 [5] 2.7 km (5:27 / km) +40m 5:05 / km
shoes: X-talons 2
Wasn't sure how I'd do in this, thought there were at least places sorted in my heat. So was aiming for top 7.
Fairly solid but lost ~20s on 2,6 and 7 through hesitations and distractions. Made it through to the A final, beat Cherry by 1second...he wasn't happy.
Oli won it in 13:36 (8.3%)
Orienteering race 15:41 [5] 2.7 km (5:49 / km) +50m 5:19 / km
shoes: X-talons 2
Was off first for this so aimed not to get caught up and don't come last.
Was fairly slow making sure I didn't make mistakes. Lost time on 6, 14 and 18 ~20-25s I think. But didn't get caught and didn't come last so pleased. Beat Willy for the first time this year YAY!
Kris 13:47 (13.4%)
Friday Apr 19, 2013 #
Cycling 26:00 [1] 9.7 km (2:41 / km)
shoes: Saucony Ride 5
S and C (Flexibility) 25:00 [0]
shoes: Saucony Ride 5
Thursday Apr 18, 2013 #
Fell running warm up/down 25:00 [3] 4.0 km (6:15 / km) +77m 5:42 / km
shoes: Inov-8 X-talons 212 2013
Jog afterwards with Supersaint
Fell running race 16:45 [5] 3.9 km (4:18 / km) +150m 3:36 / km
shoes: Inov-8 X-talons 212 2013
Raved on about this enough to drag a few of ShUOC out with me. For me atleast it didn't disappoint.
Set off with Crickmore but dropped a bit of time on the uphill through the muddy section and across the flat at the top where my legs went a bit. JackW, Nixon and another came past but clung on to Jack till the road. Looked behind and there was a bit of a gap behind.
Went past Jack on the road but was still a bit behind Nixon and the other guy in 4th and 5th. Across the moor I held the gap steady, then opened my gait out down the hill and reeled them in and went past both of them. Was struggling a bit through the bottom field and along the flat but had enough of a gap to hold on to 4th. Pleased with the result and time, 95secs quicker than last year and the course again wasn't in great conditions.
http://connect.garmin.com/player/299840141
Wednesday Apr 17, 2013 #
Running 48:43 [3] 9.25 km (5:16 / km) +206m 4:44 / km
shoes: X-talons 2
Ohwell, took it easier at times again today and felt a bit tired on the hills. We'll see how it goes tomorrow at Hartcliff Hill.
Tuesday Apr 16, 2013 #
Running warm up/down 31:10 [3] 6.0 km (5:12 / km) +120m 4:43 / km
shoes: X-talons 2
Back up with Willy, Millar, Weener and Treb
S and C (Drills) 5:10 [3] 0.6 km (8:37 / km)
shoes: X-talons 2
Running intervals (Foxdahls) 12:00 [5] 3.0 km (4:00 / km)
shoes: X-talons 2
10*45/15 with 1min off after a 5
Trying to keep fresh for the races this week
Felt pretty good on the first 8 or 9 then a little naff on the last
Monday Apr 15, 2013 #
S and C (Gym) 52:00 [3]
shoes: Saucony Ride 5
Felt tough! Core is going to be sore
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Saucony Ride 5
Running warm up/down 5:30 [3] 1.4 km (3:56 / km) +50m 3:20 / km
shoes: Saucony Ride 5
S and C (Drills) 47:00 [3] 2.8 km (16:47 / km)
shoes: Saucony Ride 5
S and C 6:00 [3]
90 pushups all in all, arms knackered now to go with the rest of the body
Note
Standard
Lunch
Chicken pesto pasta with salad
Tea
Beans on toast
Snack
Pack of Sainsbury pancakes before drills
Country valley oat bar
Other
2*pints
Sunday Apr 14, 2013 #
Orienteering warm up/down 52:46 [3] 10.8 km (4:53 / km) +210m 4:27 / km
shoes: Saucony Ride 5
Then jog up to the top part of Ponderosa with them for the second effort
Then jog up to Endcliffe for a third effort which failed to materialise
Jog part way home as I feeling a bit shattered
There was a tie for the dopeyest Irish person of day between Jack Millar and Sean Knight who walked within cm's of eachother in the train station without realising.
Orienteering intervals 32:30 [5] 7.2 km (4:31 / km) +95m 4:14 / km
shoes: Saucony Ride 5
17:55 so Shmint Dog was a little ahead
Then two trains in Ponderosa estates on the City Chase 2010 course. First one was good, felt like I was running in control. Cruising up behind Willy and Millar. Second I was out first and suffered from a massive brain fart to the first one as I couldn't work out how to get down a level at which point Willy was on me. Made a few little mistakes in this section though its pretty tricky on all the little alleyways and having hoardes of children trying to run under your feet isn't helpful. Enjoyed. First rep 1.4km 5:40, second rep 1.44km 6:42
S and C (Flexibility) 28:00 [0]
Note
Standard
Lunch
Mackerel on toast
Tea
Chicken sandwich and salad
Snack
1*toast
Other
Saturday Apr 13, 2013 #
Orienteering warm up/down 13:00 [3] 2.0 km (6:30 / km) +70m 5:32 / km
shoes: Inov-8 X-talons 212 2013
Jog back to the car afterward
Orienteering race 29:38 [4] 4.7 km (6:18 / km) +80m 5:49 / km
shoes: Inov-8 X-talons 212 2013
Was running really well though probably not full paced managed to treat it as a race more than I usually do. Attackpoints in to the controls was a bit sloppy and the first section through the boulders I'm not 100% I was in the right place but things fit so I happy. Caught Willy (who was taking it a bit easier) up 3mins when he made a mistake. Was fairly clean though and got in to it pretty well.
Note
Standard
Lunch
Burger
Tea
Tea
Tuna and pepper mayo pasta
Nature valley oat bar
Coffee
Snack
5*go ahead bar
Nature valley oat bar
2 mini haribo mix packets
Friday Apr 12, 2013 #
Running 35:00 [3] 7.0 km (5:00 / km)
shoes: Saucony Ride 5
Had aimed to do a 5km but the air just felt too dry so dropped it down to a few threshold efforts insteads
2km - 6:15
1km - 2:55
8*25s on max (2:36mins/km)
Really boring...
Note
Alpen and yoghurt
Lunch
3*Cheese on toast
1*jam sandwich
Tea
Tuna, spinach, onion, pepper and pesto pasta
Nature valley bars
Coffee
Snack
Other
Thursday Apr 11, 2013 #
Note
Alpen with Yoghurt
Coffee
Lunch
Dinner
Jacket potato cheese and beans
country oatsy bar thing
Snack
2*Cheese on toast
Jam on bread
Other
S and C (Flexibility) 28:00 [0]
Wednesday Apr 10, 2013 #
Running 1:02:51 [3] 13.5 km (4:39 / km) +224m 4:18 / km
shoes: Saucony Ride 5
Note
3*Toast
Lunch
4*scones
Tea
Snack
Yoghurt
Other
Tuesday Apr 9, 2013 #
Running 9:35 [3] 2.3 km (4:10 / km) +33m 3:53 / km
shoes: Saucony Ride 5
Note
3*toast
2*coffee
Lunch
Tomato and spinach sandwich
Tea
More bread....great diet of food today haha
Snack
4*toast
Other
Running warm up/down 38:40 [3] 8.05 km (4:48 / km) +45m 4:40 / km
shoes: Saucony Ride 5
Out along the railway track to Seven Arches Viaduct :)
Jog back down through Dewenthaugh Park
Running hills 25:10 [5] 5.35 km (4:42 / km) +75m 4:24 / km
shoes: Saucony Ride 5
More overspeed hills but it was still enough for the group to be dropped. Didn't know how far the first one was so ended up pushing a little harder than I would have. Took 1-4 and 6 hard and 5, times:
1:24
1:24
1:23
1:22
1:30
1:19
Pleased with this, annoyingly I think I may be back in a bit of running form after feeling a bit clumpy at the JK
Monday Apr 8, 2013 #
S and C (Flexibility) 28:00 [0]
Note
Back to alpen and yoghurt :)
Coffee
Lunch
0.5*baguette
Coffee
Tea
Sausage pasta
Mango
Snack
Go ahead bar
2 handfuls of tomatos
A little slice of cake
Other
Coffee
Running 28:15 [3] 6.45 km (4:23 / km) +95m 4:05 / km
shoes: Saucony Ride 5
Jog back after drills
S and C (Drills) 19:30 [3] 1.55 km (12:35 / km)
shoes: Saucony Ride 5
Sunday Apr 7, 2013 #
Orienteering race 1:10:50 [5] 10.7 km (6:37 / km) +495m 5:23 / km
shoes: Inov-8 X-talons 212 2013
My bad form has continued...managed to do a Chris Owens and mp again.
Absolutely gutted with myself as I was 9mins clear of Todd and Llewelyn.
Fuck shitting fuck!
Felt really good today despite feeling distinctly average when I woke up, but found myself still with a lot of spring at about halfway so pushed on
Ran sub-6min/kms on the area
Orienteering warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 X-talons 212 2013
Note
Country crisp
2*toast
Lunch
Crisps
Chicken Sandwich
3*Doughnuts
Tea
Steak, potato waffle and peas
Ice cream
Snack
1*doughnut
0.5 baguette
Other
Saturday Apr 6, 2013 #
Fell running 2:36:00 [3] 16.3 km (9:34 / km) +895m 7:31 / km
shoes: Inov-8 X-talons 212
Note
Lunch
Cornflakes
Bacon Sandwich
Tea
Paella
0.5*stroodle with some ice-cream
Snack
2*Flapjack
2*jelly babies
Other
2*coffee
Friday Apr 5, 2013 #
Note
Bowl of cornflakes....lewis doesn't have alpen :(
2*toast
Lunch
2*French bread and beans
Tea
Snack
0.5*Baguette
Other
Coffee
4*pints
3*jaegerbombs
6*bottles
4*toast
Also, think I jarred my back a bit last night as my glute keeps tightening up and not feeling quite right
Fell running 44:30 [2] 6.7 km (6:39 / km) +400m 5:07 / km
shoes: Inov-8 X-talons 212
Fell running 2:30 [5] 1.0 km (2:30 / km)
shoes: Inov-8 X-talons 212
Thursday Apr 4, 2013 #
Note
Alpen with Yoghurt
Lunch
2*Cheese on toast
1 cheese bread
4*Scones (driving food)
Tea
Spaghetti Bolognese
1 Danish pastry thing
Snack
Other
3 cups of tea
Fell running race 46:00 [5] 6.82 km (6:45 / km) +560m 4:47 / km
shoes: Inov-8 X-talons 212 2013
Starting from Honister up High Spy via Launchy Tarn then up Dale Head and back to Honister. Scouted out the route to number one with Lewis beforehand and took a good line though the control was missing when I got there so lost a little time and two people behind caught me up. Tried to get back to the lead again after this but kept face planting in soft snow. Settled in to second up High Spy expecting to catch up a bit on the downhill before Dale Head. But he pulled out a little. Was closing towards the top of Dale Head but he disappeared on the downhill...finished 2nd about 1min down? But pleased I beat Mike Robinson...first race under Dark Peak :D
Fell running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov-8 X-talons 212 2013
Wednesday Apr 3, 2013 #
Note
Alpen with yoghurt
Lunch
3*Cheese on toast
4*Toast (bit hungry)
Dinner
Pasta and sauce
Snack
Other
S and C (Flexibility) 28:00 [0]
Tuesday Apr 2, 2013 #
Note
Alpen with yoghurt
Lunch
3*Mackerel on toast
Dinner
Vegetable rice with chopped tomatos
2*Bananas
Snack
2*bread
Chip sticks
Other
Running 36:00 [3] 7.25 km (4:58 / km) +104m 4:38 / km
shoes: Saucony Ride 5
Monday Apr 1, 2013 #
Note
2*Alpen no yoghurt :(
3* Toast
Lunch
Cheese loaf
Small quiche
6*pancakes
Flapjack (bit too much)
Tea
Burger with chips
Snack
Other
2*pints of pepsi
Decided to have a bit of a fat day after yesterday
Orienteering warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Inov-8 X-talons 212 2013
Longer loop with ba-ba which although being ridiculously slow to begin with had to get Nic to slow down.. EXHAUSTED
Orienteering race 34:55 [5] 6.6 km (5:17 / km) +265m 4:24 / km
shoes: Inov-8 X-talons 212 2013
Felt a lot better than the day before had a bit of push today. Splits said I was right up with Crickmores pace till I messed up 9 slightly. Also messed up 13 so dropped about 1min I think. Struggled a lot on the hills today but I LOVE Hambleden still. Despite having a good run generally...I still ended up dropped backwards, Ralph Shminty and Sander came passed. And Potter annoyingly out sprinted me from the penultimate control