Training Log Archive: RichTIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
1 PM
Orienteering race 1:17:24 [5] 8.7 km (8:54 / km) +240m 7:49 / km
JK Day3 - Cold Ash. Run started ok but gradually unravelled. Wonder if sleeping in strange beds and hall floors began to take its toll?
Drifted off line to #5 and bad miss at #6. Got going again and running with Mark Smith & John Embrey for a few. Went left of line on long leg to #15 when I think paths to right were quicker, and then poor exit from control dropping down hill. At #17 met Sam Wicks who started telling me about his run - in rushing to get away exiting control 90degrees wrong and took a while to relocate when facing a wide spur rather than reentrant. Then blew exit from #18 to shed anoth couple of minutes (although found Alex Foster & Ben Parkinson lost and set them off again :o). Very tired at end.
Drifted off line to #5 and bad miss at #6. Got going again and running with Mark Smith & John Embrey for a few. Went left of line on long leg to #15 when I think paths to right were quicker, and then poor exit from control dropping down hill. At #17 met Sam Wicks who started telling me about his run - in rushing to get away exiting control 90degrees wrong and took a while to relocate when facing a wide spur rather than reentrant. Then blew exit from #18 to shed anoth couple of minutes (although found Alex Foster & Ben Parkinson lost and set them off again :o). Very tired at end.
Saturday Mar 30, 2013 #
1 PM
Orienteering race 1:08:25 [5] 8.4 km (8:09 / km) +390m 6:37 / km
JK Day2 - Hambledon. Very fast area. Again pleased with speed and able to keep going quite strongly all of the way around. 12mins down which for me is good, but shows I can improve as the last months training has been poor.
Friday Mar 29, 2013 #
1 PM
Orienteering race 13:10 [5] *** 1.8 km (7:19 / km) +15m 7:01 / km
spiked:15/15c
JK Sprint - Whiteknights - Reading Uni Campus.
Ran with glasses - easyish nav and flowing quite well. No misses.
Surprised how far up I was - but still need to be quicker!
Ran with glasses - easyish nav and flowing quite well. No misses.
Surprised how far up I was - but still need to be quicker!
Thursday Mar 28, 2013 #
11 AM
Run 35:00 [2]
Easy jog around Melksham with Streetmap view for Urban feel.
Wednesday Mar 27, 2013 #
10 AM
Orienteering race 1:13:00 [4]
BOKArmy "pop-up" event (Harris Relay) in New Beechenhurst. Ran around spine and furthest 6 controls. Continues to be cold and snow flakes during run.
Then to Rising Sun for lunch with Grev, Howard & Sally & around 30 others from BOK/NGOC. Great day.
Then to Rising Sun for lunch with Grev, Howard & Sally & around 30 others from BOK/NGOC. Great day.
Tuesday Mar 26, 2013 #
3 PM
Run 30:00 [2]
Mums 83rd birthday!
Drove out to Browns Folly and ran around major paths with Grev - muddy.
Drove out to Browns Folly and ran around major paths with Grev - muddy.
Monday Mar 25, 2013 #
Note
Drove down to Bath and stayed with Grev.
Sunday Mar 24, 2013 #
9 AM
Run hills 1:25:00 [3]
Blawith - out around Beacon Tarn, then climbed around back and headed up to Beacon from North. Snow everywhere, drifts up to knee deep. Great descent from Beacon - big smiles.
12 PM
Walk 1:00 [2]
Walked from Oxen Park to Rusland Church, loop around Stony Hazel to Force Forge & then back. Three and a half hours out.
Saturday Mar 23, 2013 #
10 AM
Orienteering 40:00 [2]
Cartmel Woods coaching - they had enough for pairs so I trotted around a Short Green course.
Another bloody cold day.
Another bloody cold day.
1 PM
Core 20:00 [2]
Thursday Mar 21, 2013 #
1 PM
Orienteering 1:00:00 [1]
Checking control sites in Estwaite. Cold day.
6 PM
Run tempo 1:00:00 [4] 5.0 mi (12:00 / mi)
shoes: Mizuno Wave Creation 13
Did I mention it was cold, with a big cross-wind ?
James pinched a hat, Hollie my squad top, Katie extra socks !
Usual 1mile 4 lap warm-up, then some drills & strides.
6 x 800m with Lois. I made big effort on first chasing Katie & James, then settled down with Lois. With the wind and cold then reps nearer 4mins than 3.45 pace. Much better form on reps 5 & 6.
3 small laps warm-down - no hanging around in the wind.
James pinched a hat, Hollie my squad top, Katie extra socks !
Usual 1mile 4 lap warm-up, then some drills & strides.
6 x 800m with Lois. I made big effort on first chasing Katie & James, then settled down with Lois. With the wind and cold then reps nearer 4mins than 3.45 pace. Much better form on reps 5 & 6.
3 small laps warm-down - no hanging around in the wind.
Wednesday Mar 20, 2013 #
10 AM
Core 25:00 [2]
Tuesday Mar 19, 2013 #
10 AM
Run long 1:30:00 [3] 6.0 mi (15:00 / mi)
shoes: Saucony Grizzly Approach
Out with the Old Gits from Lakeland Motor Museum, Backbarrow. Out over Haverthwaite Heights, down to Low Wood, up to Bigland Tarn, around Bigland allotment & back down to Backbarrow. Pushed hard up to Bigland Tarn, and again around back of Dick Newbys'.
5 PM
Run 45:00 [3] 3.0 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13
UVHS run with Graham, Grace, Daisy, Adam, Ben, Will, Megan, Tilly & Jack.
Feeling tired after the morning effort.
Feeling tired after the morning effort.
Monday Mar 18, 2013 #
12 PM
Core 30:00 [2]
3 PM
Orienteering 1:00:00 [1]
Checking control sites in Esthwaite - snow and rain had just stopped!
4 PM
Orienteering race 49:00 [2] 3.3 km (14:51 / km) +100m 12:54 / km
Ran Blue Women course. Feeling sluggish in so many layers - marshes snowy and wet - over the top of my waterproof socks. Went through some greener bits to try direct line. Winning time meant to be 35mins.
5 PM
Orienteering 20:00 [2]
Retrieved one stake & moved to correct position. Jogged back down to car.
Sunday Mar 17, 2013 #
12 PM
Orienteering 20:00 [3]
NWJS in Delamere. Ran a loop at good tempo with Hannah C-H.
Saturday Mar 16, 2013 #
Note
Driving NWJS minibus - fitness tests.
Friday Mar 15, 2013 #
Note
Snowy & cold - indoor day.
Thursday Mar 14, 2013 #
6 PM
Run tempo 40:00 [4]
Barrow Striders session. Lois going well until tweaked ankle on fourth half mile. First three 3.45, 3.35, 3.40. Normal warm-up and drills, plus warm down.
Wednesday Mar 13, 2013 #
2 PM
Orienteering 1:20:00 [1]
Setting out kites in Dockney Parrock for UVHS.
Then ran the session.
Then ran the session.
Tuesday Mar 12, 2013 #
10 AM
Run long 1:30:00 [2]
shoes: Saucony Grizzly Approach
Met at Derby Arms with old gits group. Didn't feel very good at any time - slow and lethargic. Left leg still sore on the limestone bits. A plod.
Sunday Mar 10, 2013 #
12 PM
Orienteering race 1:07:32 [4] 7.3 km (9:15 / km) +240m 7:57 / km
Holker Galoppen. Organised the event but still managed to go for a run :). Very cold day with occasional snow flurries every time I crossed an open patch. Didn't feel I was running at all well - left leg sore and occasional pain near heel. Caught Steve Fellbaum in Butterfly Wood at end of course and promptly binned a minute trying to move away from him when I was tired . . . same old, same old.
Saturday Mar 9, 2013 #
Note
In NWOA CDM all day :o(.
Friday Mar 8, 2013 #
2 PM
Orienteering 58:00 [1]
Jog/bumble around Summer House Knott control collecting from Wednesday UVHS training.
Sore legs didn't want loosen up - back still stiff - more stretching needed!
Sore legs didn't want loosen up - back still stiff - more stretching needed!
Thursday Mar 7, 2013 #
9 AM
Core 40:00 [2]
6 PM
Run tempo 45:00 [4] 5.0 mi (9:00 / mi)
shoes: Mizuno Wave Creation 13
Barrow Striders Session. Took Will & Angus down & met up with Lois.
Mile or so loop to warm up, then drills, then run throughs.
6 x half miles in 3.40, 3.42, 3.45, 3.40, 3.36, 3.36.
Good effort on last two once Lois & I were properly warmed up. Short warm down.
Mile or so loop to warm up, then drills, then run throughs.
6 x half miles in 3.40, 3.42, 3.45, 3.40, 3.36, 3.36.
Good effort on last two once Lois & I were properly warmed up. Short warm down.
Wednesday Mar 6, 2013 #
11 AM
Orienteering 1:00:00 [1]
Putting out kites for UVHS training in Summer House Knott.
Tuesday Mar 5, 2013 #
5 PM
Run 30:00 [2] 2.0 mi (15:00 / mi)
shoes: Mizuno Wave Creation 13
Birthday run with UVHS. Down to the bottom of the canal near Bay Horse.
Walk 30:00 [1]
shoes: Mizuno Wave Creation 13
Megan Bartlett not feeling well so walked back to school with her.
Monday Mar 4, 2013 #
Note
(injured)
Managed to scratch my right eye whilst gardening Sunday afternoon so spent the day with blurred vision in tears :o(.
Sunday Mar 3, 2013 #
9 AM
Orienteering 1:00:00 [1]
Jogged around part of Great Tower collecting controls after Northern Nights with Derek Fryer & Derek Allison.
Saturday Mar 2, 2013 #
10 AM
Core 25:00 [1]
7 PM
Orienteering race 34:00 [4] *** 2.3 km (14:47 / km) +200m 10:18 / km
spiked:8/9c
Northern Night Champs - Great Tower. Green course as M55.
Clean through first 3 controls in easier eastern part. Safe routes into #4. #5, #6 & #7. Only missed at #7 for 30secs or so. Decided to attack #8 direct and spiked it & into #9 and finish. Surprised nobody beat the time as I wasn't going that quickly.
Clean through first 3 controls in easier eastern part. Safe routes into #4. #5, #6 & #7. Only missed at #7 for 30secs or so. Decided to attack #8 direct and spiked it & into #9 and finish. Surprised nobody beat the time as I wasn't going that quickly.
Friday Mar 1, 2013 #
Note
(rest day)