Training Log Archive: rcroIn the 31 days ending May 31, 2012:
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Tuesday May 29, 2012 #
Running - off road (BOK Training Run) 1:13:34 [3] 11.22 km (6:33 / km) +90m 6:18 / km
slept:4.5 (injured) shoes: Saucony Powergrid Triumph 9
BOK Training Run from Littleton. Good number of people out tonight and pace not too fast which was good for me after yesterday.
Went through a field of nice young Hereford cattle but sadly had to run through lots of horrible cows by the river at the end.
Ground very hard and uneven. Tough going for knee which was definitely complaining for most of the run. Need to find a bit more time to do some stretching.
http://connect.garmin.com/activity/183523889
Went through a field of nice young Hereford cattle but sadly had to run through lots of horrible cows by the river at the end.
Ground very hard and uneven. Tough going for knee which was definitely complaining for most of the run. Need to find a bit more time to do some stretching.
http://connect.garmin.com/activity/183523889
Monday May 28, 2012 #
Running - off road race (Blaise Blazer) 28:52 [5] 5.84 km (4:57 / km) +180m 4:17 / km
slept:6.0 shoes: inov8 Roclite295 (1)
First time doing this. Knew I was going too fast at the start - slotted in just behind Keith until the mill and then started losing time - Mark Saunders got me on the flat at the top of the first hill and there was no chance that I could even keep him in sight let alone keep up with him...
Knee starting hurting on grass going back to the gorge and was getting progressively worse on KW hill. Really lacking fitness so ended up walking almost all of it but did at least force myself to keep going at the end.
Very pleased to be sub-30. Would like to think I could get under 26 or even 25 if I were back at my February level of fitness.
http://connect.garmin.com/activity/183137537
Quickly looked back at my log from this time last year - I was struggling to do 6.4km of (almost!) flat in under 34 minutes. My fitness may be poor at the moment but it's still much much better than it was!
Knee starting hurting on grass going back to the gorge and was getting progressively worse on KW hill. Really lacking fitness so ended up walking almost all of it but did at least force myself to keep going at the end.
Very pleased to be sub-30. Would like to think I could get under 26 or even 25 if I were back at my February level of fitness.
http://connect.garmin.com/activity/183137537
Quickly looked back at my log from this time last year - I was struggling to do 6.4km of (almost!) flat in under 34 minutes. My fitness may be poor at the moment but it's still much much better than it was!
Running - off road warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: inov8 Roclite295 (1)
Sunday May 27, 2012 #
Orienteering - Urban race (BOK Frenchay Urban) 59:09 [4] 9.99 km (5:55 / km) +110m 5:37 / km
slept:5.5 shoes: inov8 Roclite295 (1)
Long course around Frenchay.
Was quite nice around the hospital but the long legs seemed to be quite a slog. Messed up 8-9 as planned a route but followed Alan Honey in the hope that I could get through the vegetation to the ring road - couldn't so had to backtrack and lost 2 mins or so.
Pretty much exhausted from 11 onwards to the finish. Managed to just about keep going, and did fairly well not to miss out control 25 completely. Just a shame that the line of vegetation around 29 was pretty much unreadable and half of it was covered by the control number...
Overall a very nice course but would have preferred the actual running distance to be 2km shorter.
http://connect.garmin.com/activity/182547957
Was quite nice around the hospital but the long legs seemed to be quite a slog. Messed up 8-9 as planned a route but followed Alan Honey in the hope that I could get through the vegetation to the ring road - couldn't so had to backtrack and lost 2 mins or so.
Pretty much exhausted from 11 onwards to the finish. Managed to just about keep going, and did fairly well not to miss out control 25 completely. Just a shame that the line of vegetation around 29 was pretty much unreadable and half of it was covered by the control number...
Overall a very nice course but would have preferred the actual running distance to be 2km shorter.
http://connect.garmin.com/activity/182547957
Wednesday May 23, 2012 #
Orienteering - Urban race (BOK Urban) 54:40 [4] 8.62 km (6:21 / km) +180m 5:45 / km
shoes: inov8 Roclite295 (1)
Long course at Troopers Hill. Lots of hills but mostly clean run - was hesitant out of 1 and made a bit of a mess on the hill itself.
Think my route choices were fairly good (except for 22 to 23 where I acknowledged the better route before deciding the one I took would be more interesting, and thought the easy run through vegetation to cut the corner off to the control was a deceptive when it wasn't).
Just a shame that I'm feeling so unfit at the moment as I wouldn't have managed to do it much faster.
http://connect.garmin.com/activity/181334419
Think my route choices were fairly good (except for 22 to 23 where I acknowledged the better route before deciding the one I took would be more interesting, and thought the easy run through vegetation to cut the corner off to the control was a deceptive when it wasn't).
Just a shame that I'm feeling so unfit at the moment as I wouldn't have managed to do it much faster.
http://connect.garmin.com/activity/181334419
Tuesday May 22, 2012 #
Running - off road (BOK Training Run) 57:13 [3] 8.65 km (6:37 / km) +180m 5:59 / km
shoes: Saucony Powergrid Triumph 9
BOK Training Run from Hawkesbury Upton. Lots of uphill in the heat not fun - feeling very unfit. Going down the hills ok when not behind anybody - breaking step getting my knee a bit.
Still is the best my knee has felt after a run for over 2 months now.
http://connect.garmin.com/activity/181048482
Still is the best my knee has felt after a run for over 2 months now.
http://connect.garmin.com/activity/181048482
Sunday May 20, 2012 #
Event: Bristol 10k
Running race (Bristol 10k) 45:41 [5] 10.09 km (4:32 / km) +15m 4:30 / km
(injured) shoes: Saucony Powergrid Triumph 9
Knackered. Spent the first 1km stuck behind a few 1000 people going much slower than me - all they stopping and starting and weaving around made my knee start complaing after only 100m or so. But things got bafter once there was a bit of space to get into a rhythm after Hotwells.
Was pushing it bit too hard, especially along the new cut for the last 3km or so - the camber of the road was quite unpleasant to run along.
Fairly happy with my performance. Maybe could have recovered 40s or so if I was closer to the front at the start. Don't think my fitness would get me much faster than 45 mins anyway.
http://connect.garmin.com/activity/180032158
Was pushing it bit too hard, especially along the new cut for the last 3km or so - the camber of the road was quite unpleasant to run along.
Fairly happy with my performance. Maybe could have recovered 40s or so if I was closer to the front at the start. Don't think my fitness would get me much faster than 45 mins anyway.
http://connect.garmin.com/activity/180032158
Wednesday May 16, 2012 #
Orienteering - Urban race (BOK Urban 5) 35:52 [3] 6.51 km (5:31 / km) +70m 5:14 / km
(injured) shoes: Saucony Powergrid Triumph 9
Duncan's urban race around the University and Cotham. Well planned and required some careful map reading and navigation.
Sadly was very far from a clean run. Went around the sports centre to 3 and found that the map was illegible at the control site. Found the area around 6/7 and 16 fairly interesting as had never been there before. Spotted the obscured uncrossable boundary whilst on my way to 16 but then messed up finding the control - even went down the correct steps to not find it and go back up the walkway again!
Probably made a bit of a mess around BGS but liked the well hidden controls and hope others messed it up more. Last bit was in familiar territory so no problems, enjoyed the blast up St Michael's Hill - left Alan Honey well done on me.
Few issues with the planning/organising worth commenting on - taked route to finish not taped, even I thought it was fairly obvious but at least one person missed it! No BOF map number or BOF event number printed on the map - my understanding is that there is some silly rule that invalidates BOF insurance if one or other of these is not printed?
Good fun; by far the most technical urban race I've done in some time.
http://connect.garmin.com/activity/178882926
Sadly was very far from a clean run. Went around the sports centre to 3 and found that the map was illegible at the control site. Found the area around 6/7 and 16 fairly interesting as had never been there before. Spotted the obscured uncrossable boundary whilst on my way to 16 but then messed up finding the control - even went down the correct steps to not find it and go back up the walkway again!
Probably made a bit of a mess around BGS but liked the well hidden controls and hope others messed it up more. Last bit was in familiar territory so no problems, enjoyed the blast up St Michael's Hill - left Alan Honey well done on me.
Few issues with the planning/organising worth commenting on - taked route to finish not taped, even I thought it was fairly obvious but at least one person missed it! No BOF map number or BOF event number printed on the map - my understanding is that there is some silly rule that invalidates BOF insurance if one or other of these is not printed?
Good fun; by far the most technical urban race I've done in some time.
http://connect.garmin.com/activity/178882926
Orienteering - Urban 10:00 [2] 1.0 km (10:00 / km) +15m 9:18 / km
(injured) shoes: Saucony Powergrid Triumph 9
Collecting in a few controls - lost one battle with a gripple but the others unlocked with less difficulty. Knee started hurting as I jogged out of Royal Fort Gardens...
Sunday May 13, 2012 #
Orienteering race (BKO Regional) 45:26 [4] 7.57 km (6:00 / km) +105m 5:37 / km
(injured) shoes: inov8 Roclite295 (1)
BKO Regional at Swinley. Blue course - 6.9km.
Started off quite well and knee didn't start complaining until the long track leg 3-4. Saw the control at 7 and decided it wasn't mine before changing my mind and going over to it. Lost 30s or so on 11 as went the long wat around the rhododendrons rather than through it.
Small miss on 19 cost me 10s and then got caught in brashings on the way to 20. The leg along the track to 22 and then onto the finish really aggravated knee so fell into a walk for a short segment.
Didn't see anybody going any faster than me in the woods, but there were a lot of people holding on to me and so I seemed to be leading a train for several controls. Very surprised to have been 4th of 69 when I finished - obviously problems with my knee are causing me to pick it up a bit better so making me faster in terrain.
Once again felt like hard work. Am I now trying harder than I was 12 months ago?
http://connect.garmin.com/activity/177713426
Started off quite well and knee didn't start complaining until the long track leg 3-4. Saw the control at 7 and decided it wasn't mine before changing my mind and going over to it. Lost 30s or so on 11 as went the long wat around the rhododendrons rather than through it.
Small miss on 19 cost me 10s and then got caught in brashings on the way to 20. The leg along the track to 22 and then onto the finish really aggravated knee so fell into a walk for a short segment.
Didn't see anybody going any faster than me in the woods, but there were a lot of people holding on to me and so I seemed to be leading a train for several controls. Very surprised to have been 4th of 69 when I finished - obviously problems with my knee are causing me to pick it up a bit better so making me faster in terrain.
Once again felt like hard work. Am I now trying harder than I was 12 months ago?
http://connect.garmin.com/activity/177713426
Saturday May 12, 2012 #
Orienteering race (NGOC L8 - Mallards Pike N) 45:29 [4] 7.04 km (6:28 / km) +100m 6:02 / km
(injured) shoes: inov8 Roclite295 (1)
5.5km 95m climb Green course today - 7.4km too far for me if I'm running tomorrow.
Ok to 1 and 2, but then missed the cut off 2-3 so had to go around the paths and lost a good 20-30s. Got 4 bang on then went roughly straight across the rough/felled bit to 5. Thought the return through the rough open went better but I did end up slightly off when I hit 7.
Route from 7-8 took inspiration from Paul Taunton in front of me in going underneath a high fence - from Dudley's article in BOK News I know such features are not crossable to the average orienteer but are not "uncrossable" - saved a lot of time. Tired a lot running along the Spruce Ride towards the end.
Felt like an average performance today but disappointed with execution of 2-3 and think 4-5-6-7 and 8-9-10 could have been much much bettter. Knee fairly unhappy with the path running - hence why I went straight for a lot of it. Very surprised to find that I was leading green by 10 mins or so when I left.
http://connect.garmin.com/activity/177328264
Ok to 1 and 2, but then missed the cut off 2-3 so had to go around the paths and lost a good 20-30s. Got 4 bang on then went roughly straight across the rough/felled bit to 5. Thought the return through the rough open went better but I did end up slightly off when I hit 7.
Route from 7-8 took inspiration from Paul Taunton in front of me in going underneath a high fence - from Dudley's article in BOK News I know such features are not crossable to the average orienteer but are not "uncrossable" - saved a lot of time. Tired a lot running along the Spruce Ride towards the end.
Felt like an average performance today but disappointed with execution of 2-3 and think 4-5-6-7 and 8-9-10 could have been much much bettter. Knee fairly unhappy with the path running - hence why I went straight for a lot of it. Very surprised to find that I was leading green by 10 mins or so when I left.
http://connect.garmin.com/activity/177328264
Wednesday May 9, 2012 #
Orienteering - Urban race (BOK Urban 4) 48:28 [4] 8.82 km (5:30 / km) +50m 5:21 / km
(injured) shoes: inov8 Roclite295 (1)
BOK Urban around wet and muddy Bradley Stoke.
Generally a clean run except for 18 - didn't like the contours or the mapping of the out of bounds.
Lots of going back on myself, and detouring to see if the stream were crossable or not toward the end. Did not think the tree at 21 was in the right place.
Did well to keep up with Paul Gebbett up the hill and in the mud at the end.
Knee unhappy from about 5 onwards though.
http://connect.garmin.com/activity/176536016
Generally a clean run except for 18 - didn't like the contours or the mapping of the out of bounds.
Lots of going back on myself, and detouring to see if the stream were crossable or not toward the end. Did not think the tree at 21 was in the right place.
Did well to keep up with Paul Gebbett up the hill and in the mud at the end.
Knee unhappy from about 5 onwards though.
http://connect.garmin.com/activity/176536016
Saturday May 5, 2012 #
Running - off road 38:06 [5] 6.87 km (5:33 / km) +250m 4:42 / km
(injured) shoes: inov8 Roclite295 (1)
Wanted to do some exercise this weekend despite the knee so did some more exploring of Brian Hughes's map of Bringsty.
Would have done one longer run but was fairly close to collapsing once I'd climbed up to the trig point at around 4km so stopped for a breather for a few minutes. According to my GPS the last part of the climb was on a gradient of 48% so feeling knackered was surely excusable...
The last three k done more slowly but again finishing with an uphill - seemed a lot steeper going up than it was going down and I worked out by eye that it was steeper than 1:2 - GPS thinks it was a 60% gradient hence explaining my considerable loss of speed again.
Stiil, I seemed to do the downhills ok again.
Really don't think Google's contours do this map much justice - went up 45 5m-contours on the O-map and strava agreed before smoothing it out to match it's interpretation of contours...
http://connect.garmin.com/activity/174901474
http://connect.garmin.com/activity/174901460
Would have done one longer run but was fairly close to collapsing once I'd climbed up to the trig point at around 4km so stopped for a breather for a few minutes. According to my GPS the last part of the climb was on a gradient of 48% so feeling knackered was surely excusable...
The last three k done more slowly but again finishing with an uphill - seemed a lot steeper going up than it was going down and I worked out by eye that it was steeper than 1:2 - GPS thinks it was a 60% gradient hence explaining my considerable loss of speed again.
Stiil, I seemed to do the downhills ok again.
Really don't think Google's contours do this map much justice - went up 45 5m-contours on the O-map and strava agreed before smoothing it out to match it's interpretation of contours...
http://connect.garmin.com/activity/174901474
http://connect.garmin.com/activity/174901460
Wednesday May 2, 2012 #
Orienteering - Urban race (BOK Urban 3) 41:32 [5] 7.97 km (5:13 / km) +70m 5:00 / km
(injured) shoes: inov8 Roclite295 (1)
BOK Urban in Wrington. 6km course with 70m climb.
Felt the course was a bit long for me, without a huge amount of route choice challenges (seems to have been only 9-10 that had any choice) but with a lot of dead running.
Knee held out, as did the weather but it did, physically, feel like hard work and was exhausted from control 8 onwards.
Beat Richard Savage by 1s so am happy.
http://connect.garmin.com/activity/174122849
Felt the course was a bit long for me, without a huge amount of route choice challenges (seems to have been only 9-10 that had any choice) but with a lot of dead running.
Knee held out, as did the weather but it did, physically, feel like hard work and was exhausted from control 8 onwards.
Beat Richard Savage by 1s so am happy.
http://connect.garmin.com/activity/174122849