Training Log Archive: ThrawsIn the 31 days ending Mar 31, 2015:
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Sunday Mar 29, 2015 #
11 AM
Orienteering (Butter Wood) 47:56 [4] *** 6.5 km (7:22 / km) +90m 6:54 / km
spiked:12/15c
Forgot my compass. Luckily managed to borrow one, but it was as good as useless, taking absolutely ages to settle. Anyway, I mostly used the paths so might have been ok without a compass at all? Made a parallel error rushing out the start and looked in wrong block for 1 but soon realised mistake. With that and the fatigue I was carrying I began to think a decent result was no longer on. I was running down on blue so wanted to be near the top. But 2, 3 and 4 came up just right and I only lost about 30 secs being wrong side of fence for 6. 7 and 8 were fine and I tried to dig out whatever running strength I had left for long legs to 9 and 11. Then just simplified for final four controls. Was pleased with time, which seemed about right, and had no problems other than a good healthy fatigue following yesterday's efforts.
Saturday Mar 28, 2015 #
11 AM
Trail run (Three Forts Half) 1:47:00 [4] 21.0 km (5:06 / km) +470m 4:35 / km
Three Forts recce with Lu. Basically to see whether doing the 'Challenge' in May is realistic. So ran at a sustainable marathon pace, waiting now and again for Lu to catch up and snatching a cold rest. Never waited long except at the top of the last hill. Thought I'd (we'd) struggle with this, especially as the wind was strong, cloud was down, and it rained for the last three miles, but actually felt surprisingly strong almost throughout. Up and downhill gradients were mostly steady and the going was generally good. Right hip niggled from about 9 miles but felt ok after I stopped. Enjoyed the route more than I thought I would. Let's see how tomorrow's blue course at Butter Wood goes..
Friday Mar 27, 2015 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Wednesday Mar 25, 2015 #
7 AM
Road run race (Corporate Challenge) 16:41 [5] 4.5 km (3:42 / km)
Another day at the office. Started conservatively and moved up to Ben's shoulder near end of second lap. Then went past quickly and put about ten people between us. Third lap felt quickest but wasn't; I was just overtaking throughout it and the last one. Splits approx. 4.05, 4.10, 4.15, 4.11.
Tuesday Mar 24, 2015 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Sunday Mar 22, 2015 #
11 AM
Orienteering race (Ightham) 1:03:41 [4] *** 8.1 km (7:52 / km) +200m 7:00 / km
spiked:21/22c
This went well. Brand new area for me too. Missed a micro-path near 1 and had to circle round from behind. Stuck with paths for 2 to 5 and caught Axel here so got a tow to 6 and was trying to overtake through 11. Felt alright running in the terrain even if I was walking the uphills when it was just as quick to do so. Opened a huge gap on the long 'dead-running' leg to 13 and just felt confident about the map through the quality forest to 18. Decided to contour over the spurs to 20 and hit the flag at the right height, but played safe for 21 by going round on the paths past the ponds. Probably only lost about a minute on leg 1 altogether, so apart from feeling cold out the start really enjoyed this.
Friday Mar 20, 2015 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Wednesday Mar 18, 2015 #
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Tuesday Mar 17, 2015 #
7 PM
Road run (Summersdale and South St) 31:59 [5] 8.0 km (4:00 / km)
weight:70.5kg
Inspired by longer evening and spring-like weather. Felt 'heavy' though. Need to sort out diet.
Sunday Mar 15, 2015 #
Event: CompassSport Cup SE Heat
11 AM
Orienteering race (CS Cup Great Common) 51:08 [4] *** 6.0 km (8:31 / km) +130m 7:41 / km
spiked:17/20c
Really wanted to do well, but felt a bit rusty and out of practice. 1 to 4 were ok if hesitant. I didn't want a silly mistake early doors. 5, at the bottom of the steep slope, looked hard, but I found a good AP. Ran quite hard up the hill to 7 but leaving control spotted a flag on the slope opposite and assumed it was my 8. It wasn't. I was 100m to the right, minute lost. 10 looked hard so I 'tried' to navigate through the huge holes but overshot a bit. Things looked easier after 11 as there were more tracks. You still had to be careful not to lose bumbling time in the circle though. I strayed rightwards a bit near 17 but spiked the tricky 18. Then run hard up the hill again to the finish. Felt like a long relay course as it was tricky throughout and the pressure was on not to make a mistake. Very enjoyable though, and nice to finish with clean dry shoes for a change.
4 PM
Walk (Whiteways Lodge) 1:20:00 [3] 6.0 km (13:20 / km) +130m 12:02 / km
Brisk walk with Jan along SDW to Amberley for cake then back up the hill through Houghton.
Friday Mar 13, 2015 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Finally oiled chain and pumped tyres.
Wednesday Mar 11, 2015 #
7 PM
Road run race (Corporate Challenge) 16:40 [5] 4.5 km (3:42 / km)
Round 2. This was very much a normal day at the office. I had insufficient desire to beat last week's time and didn't think I was going to get beaten. Ran just within myself. Forgot about knee lift and Jan's pics suggest stride length was on short side. Splits were 4.05, 4.10, 4.10, 4.11. I know how to improve but don't think I have the determination.
Sunday Mar 8, 2015 #
11 AM
Trail run (SDW relay recce run) 53:30 [5] 10.0 km (5:21 / km) +230m 4:48 / km
Leg 1, Beachy Head to Exceat. Cold headwind slowed down some of the descents, but wasn't too much hindrance. Loved this, good running on short grass and mostly downhill it seemed. Certainly was to the road beneath the lighthouse, which took about 10 mins, then from Belle Tout to Birling Gap. Here the climbs began, over the 7 and a half sisters, the biggest probably being the long second. The gradients didn't prevent actual running anywhere though. I think I was on the last after about 34 mins, then there's a long and glorious descent to Cuckmere Haven, before the biggest (still easy) climb and last lovely downhill to the finish. Some route refinement needed but otherwise that's a second superb leg recced.
12 PM
Trail run (Recce return) 1:13:00 [4] 10.0 km (7:18 / km) +350m 6:13 / km
Just turned round and jogged back easily over the first hill to Cuckmere Haven to rejoin Jan. Then we jog/walked back to BH. I had less energy than her for the steeper uphills and got quite chilled walking as the temperature seemed to dip. Felt tired but ok (just) back at the car but was very pleased to get food and hot drink on board at the madly busy Birling Gap NT café. Really love this bit of Sussex.
Saturday Mar 7, 2015 #
Event: Oxford City Race
12 PM
Orienteering race (Oxford City Race) 46:39 [4] *** 5.1 km (9:09 / km)
spiked:36/41c
Was a lovely day for it. Spring-like. Couldn't find the start triangle as usual, then thought I was going the wrong way to 1. But there was a cheeky little gate which I spotted eventually. Then was ok to 10 and even made use of the 'raised walkway' to 11. Things started to get real interesting at 15 when no apparent way into the college suggested (eventually) a major detour to the north and the (only?) open gate. Then left 16 in the wrong direction and found a dead end I was tempted to escape from by running over the grass (I didn't, so lost heaps more seconds). After an easy bit in the Parks it was back into another college for 21 (where I should have realised the point of entry was also perforce the point of exit!). I was ok to 30, but my route to 31 to the left led to another dead end from which my retreat was ignominious. The last Parks bit was easy, and I was pleased at the end because my time seemed quick compared to the leading time of 49 mins when I started. In spite of three or four big errors. But when I downloaded I had no splits. Reason: I had run the wrong course, 4 instead of 5! Cursed briefly the amount of information we had been expected to bring with us to the start (time, bib number, course), but didn't really mind as I had enjoyed myself a lot on a very well-planned course. Nor was my time anything special on the shorter course 4, never mind 'my' course 5 where I'd've been way down the results.
Friday Mar 6, 2015 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Chilly murky morning. But glorious afternoon. Gloves were off.
Wednesday Mar 4, 2015 #
7 AM
Cycling (Felpham) 1:05:00 [3] 22.0 km (2:57 / km)
Not a bad day actually.
Tuesday Mar 3, 2015 #
6 PM
Road run (Summersdale and South St) 31:21 [5] 8.0 km (3:55 / km)
weight:70kg
Charlotte cancelled, so I had an extra hour. Why not a Corporate Challenge tune-up for next week? After nearly getting killed by a speeding bus, I managed a fairly conservative pace save for the last km so was pleased with the time. Need to think about knee lift in second and third laps next week I reckon.
Sunday Mar 1, 2015 #
11 AM
Walk (East Dean walk) 5:30:00 [3] 23.0 km (14:21 / km) +600m 12:42 / km
Pub walk with Jan and Bailey. Brisk pace not helped by me struggling to keep up! Cricketers, Duncton Down, Charlton Forest, East Dean, Selhurst, Winkins, Eartham, Gumber, Bignor Hill, Barlavington. Had a pint at the Star and Garter but the 'posh ploughmans' was a bag of crisps. Sunny day but cold in wind. Quite glad of a weekend off running as have been feeling slightly run-down.