Training Log Archive: ThrawsIn the 30 days ending Nov 30, 2013:
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| 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 | ||||||||||||||||||
Friday Nov 29, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Thursday Nov 28, 2013 #
6 PM
Road run (Summersdale and Ave de C) 33:05 [5] 8.3 km (3:59 / km)
Bl***y annoying! Forgot about the Christmas Lights switch-on in Chi. Tried and falied to push through the crowds round the Cross just as the button was being pressed by the mayor, then backtracked and headed out on West Street. I'd been beasting it, after a good time, but left calf had tightened up already anyway and I was hobbling a bit with a mile to go. Fireworks were pretty amazing though!
Wednesday Nov 27, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Gloomy. Both ways.
Tuesday Nov 26, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Monday Nov 25, 2013 #
6 PM
Road run (Summersdale and Terminus) 45:35 [4] 11.0 km (4:09 / km)
Was a bit further so went a bit slower. Even so, left calf tightened right up in last half-mile, probably to protect lower back.
Sunday Nov 24, 2013 #
1 PM
Note
Roughly 14km walk from Graffham round Charlton Forest with 1988 JK map to see what use it would be with planning for level B in May. (Plus a bit of coaching.) Most of the brown features are unchanged and the vegetation is, if anything, better than it was then. Out for about 3.5 hours.
Saturday Nov 23, 2013 #
9 AM
Note
Coached an older, inexperienced, junior round the orange course for the squad training. There was the usual half hours hanging around getting cold to start with, but Tom was an enthusiastic student.
11 AM
Orienteering race (Eartham) 42:13 [4] *** 5.4 km (7:49 / km) +150m 6:52 / km
spiked:13/16c
That's the third well-planned event at Eartham in a year. Enjoyed this a lot on a cold but dry morning. Never checked compass properly for 1 and lost 30 secs going to wrong flag, but was pleased with straight-route choice and accuracy for 3. Made 5 look harder than it was in my head and ran to the figure I thought must be near the control and so right past the right depression. Unfortunately the figure was Barry, 2 mins lost. Much better after that, although near 8 began to realise that a lack of confidence in my navigation was causing me to run quite a bit more slowly that I needed to. This was particularly true for the downhill legs in the second half. Mistakes and hesitation cost me about five places, but had a good run anyway.
Friday Nov 22, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Nearly knocked off again this morning by driver emerging from side road with windows iced and misted up.
Wednesday Nov 20, 2013 #
5 PM
Road run (Summersdale and South St) 32:08 [5] 8.0 km (4:01 / km)
weight:71kg
Everything in its right place.
Sunday Nov 17, 2013 #
10 AM
Road run race (Brighton 10k) 38:56 [5] 10.0 km (3:54 / km)
It seems that what side of the magic 40 minutes mark I finish depends on how much pain I'm prepared to endure. That was really hard, really uncomfortable. I knew I could do sub-40 but I was unsure about pace. Things weren't helped by my taking 20 seconds to cross the start line and then being held up by runners who should not have been there. Reached 1 km in 4 mins, but that meant nothing so waited to see elapsed time for second km. 8 mins! So I was going too slow. This set the pattern for the whole race. I kept needing to push on. Every group I caught and joined turned out to be just that bit too slow if I was going to build up that minute per km cushion I wanted to guarantee sub-40. In the event I never quite blew up, and managed to be under 4 mins for every km, but I couldn't know that as I felt like I was right on the edge. Gun-time splits were roughly 11.50, ??, 19.40, 23.35, 27.30, 31.25, 35.20. Finish was 39.14 so that felt good after setting myself this target almost a year ago. Chichester race is in about 12 weeks, so could push on for that or rest on my laurels? Will need to get used to the anaerobic pain.
11 AM
Warm down 15:00 [2] 2.0 km (7:30 / km)
Jog along sea front with Jan. Then chips! Needed this if we were to run again later.
4 PM
Road run (Billingshurst) 40:00 [3] 7.5 km (5:20 / km)
Circuit of Billi with Jan. Started easy but got into a good click after half way.
Friday Nov 15, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Thursday Nov 14, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Wednesday Nov 13, 2013 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Frosted windscreens in the morning.
6 PM
Road run (Summersdale and South St) 31:16 [5] 8.0 km (3:55 / km)
Race pace. All ready for Brighton 10k now. Just need a windless day.
Tuesday Nov 12, 2013 #
7 AM
Cycling (Fel[ham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Rainy in the morning; cold in the evening. Better than driving though.
Sunday Nov 10, 2013 #
12 PM
Orienteering race (SN Trophy) 1:20:59 [4] *** 10.2 km (7:56 / km) +325m 6:51 / km
spiked:25/30c
Frith and Old Windmill Hills brown course. Thank goodness for those events, every now and again, that remind you why you enjoy orienteering so much. I had a pretty good run too. Some courses had a very difficult first control lost among the contours of OWH; we had an easy thicket before 15 proper TD5 controls which made me grateful I had some familiarity with a very runnable but complex area. I hit all but four of them OK, and never lost more than a minute at the others, hampered more by lack of confidence than anything else. The twelve controls after the road crossing weren't so taxing navigationally and the key here was to keep pushing whilst planning sensible routes on the run. I think some tiredness may have caused me to identify wrong thickets at 28 and 30, but I was relieved that my slight cold didn't seem to affect my running. I'm also pleased I ran up as well as the weather, area and planning were all great.
Wednesday Nov 6, 2013 #
5 PM
Road run (Summersdale and South St) 32:10 [5] 8.0 km (4:01 / km)
Haven't felt like running since the Forest of Dean. Ankles and hips have hurt and back has niggled. But needed a run before Brighton (race number and chip have arrived) so headed out into dark for first time. And actually felt pretty good. Heading up the hill I went up a gear and thought I must be on for a new quick time, I was moving so fast, but time was merely average. I guess it just feels faster in the dark. Enjoyable effort though.
Sunday Nov 3, 2013 #
1 PM
Orienteering race (November Classic) 54:26 [4] *** 7.2 km (7:34 / km) +100m 7:04 / km
spiked:23/26c
New Copse and Perrywood. Doubly frustrating, first because it rained hard again for precisely the hour or so I was completing my course and trying to get changed and warm, and secondly because three small mistakes probably cost me more than 25 places and an otherwise pretty good run. Thirdly, too, because the courses were a bit short for a major event and it would have been nice to spend more time in such a quality area. I was smooth and pretty clean for 1 through 10. Then rushed 11 as I was trying to escape a pursuer and stopped navigating - 2 mins. Worst mistake was 14, where I found what I thought was mapped cleaning (twice) but the knoll and flag were much nearer the green than they looked on the map - grrrr, 3 mins. At 21 I made precisely the error I knew I was going to, failing to slow down and get the veg boundaries right, then following the wrong people and hitting 22 first - 2 more mins. So, in spite of running and o-ing well for most of the course ended up with a disappointing result. And yet another bout of almost-hypothermia. I think the effort to make this sport appeal to a wider market is doomed. There is so much about it that makes you wonder why you bother (even if I actually know).