Training Log Archive: FEIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
Running (O Technique) 31:00 [3] 3.0 km (10:20 / km) +120m 8:37 / km
Windmill Hill - Night O - Light Green Course from November Schools League
I'd planned the course, aiming for 30mins, ended up on wrong spur again, -1.30. Useful S Champs training getting more confident on terrain with ankle.
I'd planned the course, aiming for 30mins, ended up on wrong spur again, -1.30. Useful S Champs training getting more confident on terrain with ankle.
Running intervals 15:00 [4]
4 min, 3 min, 3 min with 75s rest. 90% effort.
Did following 6min recovery after Night O, hamstring muscles slightly tight.
Did following 6min recovery after Night O, hamstring muscles slightly tight.
Running warm up/down 15:00 [2]
Tuesday Nov 29, 2011 #
1 PM
Stretching/extensions 5:00 [1]
Monday Nov 28, 2011 #
1 PM
Stretching/extensions 5:00 [1]
4 PM
Running intervals 20:00 [5]
Henley Gate
6 x 25s hill - 45s jog
3 x 90s - 60s off - max - 2 min bw sets
1 x 90s - meant to be 3 at 90% effort but had blown up, still below par.
Trying to fit in more quality sessions, even if low on volume.
6 x 25s hill - 45s jog
3 x 90s - 60s off - max - 2 min bw sets
1 x 90s - meant to be 3 at 90% effort but had blown up, still below par.
Trying to fit in more quality sessions, even if low on volume.
Running warm up/down 15:00 [3]
Good paced wu and wd with stretching.
Sunday Nov 27, 2011 #
Running race 31:27 [5] 4.2 mi (7:29 / mi) +155m 6:43 / mi
Hankley - SLOW - Green
Below par, face and lymph glands swollen.
Approached green as a middle race, ran aggressively and started too fast ran flat out for most of the course.
2. -20s Should have gone over the 25m climb ridge, but ran round via short heather,saving less than 10m.
9. -10s Map not quite right, should be hill within depression. Went round enclosure, apparently fences broken and walk runnable.
12. -20s Too far left. Think I did the same last time I went to this control!
14. -60s Undershot attacked from earlier path bend but cut corner seemed more than 60s, easy leg pushing too hard.
Lovely sunny day, physical course, 100m climb in first 2.4k. Enjoyed running on/over the limit.
Below par, face and lymph glands swollen.
Approached green as a middle race, ran aggressively and started too fast ran flat out for most of the course.
2. -20s Should have gone over the 25m climb ridge, but ran round via short heather,saving less than 10m.
9. -10s Map not quite right, should be hill within depression. Went round enclosure, apparently fences broken and walk runnable.
12. -20s Too far left. Think I did the same last time I went to this control!
14. -60s Undershot attacked from earlier path bend but cut corner seemed more than 60s, easy leg pushing too hard.
Lovely sunny day, physical course, 100m climb in first 2.4k. Enjoyed running on/over the limit.
Running warm up/down 12:00 [2]
Saturday Nov 26, 2011 #
Stretching/extensions 10:00 [1]
5 min S&E, 5 min balance - back to normal.
Friday Nov 25, 2011 #
Note
Visited dentist infected tooth and swollen face, starting 7 day antibiotic course.
Stretching/extensions 5:00 [1]
Thursday Nov 24, 2011 #
Note
EUREKA !!!
This morning got up from the chair walked a couple of paces and there were seperate loud cracks (no pain) from my ankle on consecutive paces and instantly there was increased dorsiflexion mobility in my left ankle. Looks like two lots of scar tissue on either side my ankle hinge joint have snapped. Two factors have probably made the difference: Recent ankle sprain got me to do 10 pool running sessions stretching the hamstrings, physio worked very hard 3 weeks ago to increase dorsiflexion and calf elasticity.
This morning got up from the chair walked a couple of paces and there were seperate loud cracks (no pain) from my ankle on consecutive paces and instantly there was increased dorsiflexion mobility in my left ankle. Looks like two lots of scar tissue on either side my ankle hinge joint have snapped. Two factors have probably made the difference: Recent ankle sprain got me to do 10 pool running sessions stretching the hamstrings, physio worked very hard 3 weeks ago to increase dorsiflexion and calf elasticity.
Stretching/extensions 5:00 [1]
Should be interesting to discover how much more dorsilexion improves as hopefully only limiting factor going forwards will be how much calf elasticity can be regained.
Aqua Running 18:00 [2]
Easy session, used sprint style action to reduce stress on hamstrings and did lots of stretching. Use water pressure for any inflammation from ankle joint.
Wednesday Nov 23, 2011 #
Running race 45:00 [4]
Mytchett - BAOC - Blue
Only got 4.5 hours sleep, started making a lot of mistakes, then ran out of energy. Pointless doing the last 2k with a dodgy hamstring and retired. Good course.
Only got 4.5 hours sleep, started making a lot of mistakes, then ran out of energy. Pointless doing the last 2k with a dodgy hamstring and retired. Good course.
Running warm up/down 12:00 [2]
Just stretched afterwards.
Tuesday Nov 22, 2011 #
Stretching/extensions 5:00 [1]
Running warm up/down 12:00 [2]
8 PM
Running race 1:16:19 [3] 6.4 km (11:55 / km) +180m 10:27 / km
Ash Ranges - Army Inter Corp Night Champs (guest)
A race of two parts. Perversely when the thick fog appeared in the forested bit at the end I lost very little time doing last 9 controls in 2k in 19mins.
The earlier 10 controls mainly in thigh deep heather took 57 mins, had difficulty judging distances. So much so at 2 I was convinced I was in the wrong large valley and lost around 6mins. At 4 I went straight to the correct shooting butt but thought it was too far from the centre of the reentrant and returned 3.5 mins later.
The headlight was excellent after loosening the straps now lower on head.
Hamstring fine afterwards much to my surprise. Ankle fine.
Excellent course and grateful to BAOC for chance to run today.
Feel more confident about tackling some Night O Champs.
A race of two parts. Perversely when the thick fog appeared in the forested bit at the end I lost very little time doing last 9 controls in 2k in 19mins.
The earlier 10 controls mainly in thigh deep heather took 57 mins, had difficulty judging distances. So much so at 2 I was convinced I was in the wrong large valley and lost around 6mins. At 4 I went straight to the correct shooting butt but thought it was too far from the centre of the reentrant and returned 3.5 mins later.
The headlight was excellent after loosening the straps now lower on head.
Hamstring fine afterwards much to my surprise. Ankle fine.
Excellent course and grateful to BAOC for chance to run today.
Feel more confident about tackling some Night O Champs.
Monday Nov 21, 2011 #
Stretching/extensions 10:00 [1]
Stretching & balance. Outer hamstring behind knee sore, physio away on holiday this week, hope it feels better tomorrow as would love to night O on Ash Ranges.
Sunday Nov 20, 2011 #
Running race 45:13 [5] 6.3 km (7:11 / km) +90m 6:42 / km
Epping Forest North - CHIG Mitre Trophy
Mixture of classic open forest, vague open areas (recently changed by grazing animals) and holly with small tracks and gaps.
Screwed up twice and never saw the errors coming:
2. -1.50 Small path dragged me south of line, to another openish area did not see that correct path kinked north then west.
5. -3.00 open areas had changed due to grazing, followed path by fence but not the path on the map and then drifted left from line. Relocated on road.
9. -0.40 Just missed depression, pace counting would have helped, hindsight!
16. -040 Misjudged distance and thought I had reached small path to control.
Maybe another 30s in hesitations.
Depsite feeling very jaded from the last 36 hours, moving well (6min/k pace) but didn't feel like it, some legs at 4.30 to 5.30 min/k.
Not looking at compass enough, for this area you need to know where you are even on a path at all times, not enough to know where your next catching feature unless on a good bearing. Perhaps need to use thumb compass at BAOC events.
Very good course and good use of area with crossing point over A121.
Pain in hamstring started only 5 mins after finishing (after stretches).
Mixture of classic open forest, vague open areas (recently changed by grazing animals) and holly with small tracks and gaps.
Screwed up twice and never saw the errors coming:
2. -1.50 Small path dragged me south of line, to another openish area did not see that correct path kinked north then west.
5. -3.00 open areas had changed due to grazing, followed path by fence but not the path on the map and then drifted left from line. Relocated on road.
9. -0.40 Just missed depression, pace counting would have helped, hindsight!
16. -040 Misjudged distance and thought I had reached small path to control.
Maybe another 30s in hesitations.
Depsite feeling very jaded from the last 36 hours, moving well (6min/k pace) but didn't feel like it, some legs at 4.30 to 5.30 min/k.
Not looking at compass enough, for this area you need to know where you are even on a path at all times, not enough to know where your next catching feature unless on a good bearing. Perhaps need to use thumb compass at BAOC events.
Very good course and good use of area with crossing point over A121.
Pain in hamstring started only 5 mins after finishing (after stretches).
Running warm up/down 12:00 [2]
11 PM
Stretching/extensions 5:00 [1]
Saturday Nov 19, 2011 #
Running 1:15:00 [2]
Windmill Hill - SN Schools League
Control hanging, then checking controls and some collecting in - 3 hours in total. Plus 75mins in the forest keeping an eye on junior courses. Quite tiring, but thanks to Ross hanging controls and a team of collectors all went well and the vandalised control was spotted and replaced just before the start. Great weather. Satisfying when its all over.
Had 90min sleep in the afternoon, felt coldy for a few hours.
Control hanging, then checking controls and some collecting in - 3 hours in total. Plus 75mins in the forest keeping an eye on junior courses. Quite tiring, but thanks to Ross hanging controls and a team of collectors all went well and the vandalised control was spotted and replaced just before the start. Great weather. Satisfying when its all over.
Had 90min sleep in the afternoon, felt coldy for a few hours.
Friday Nov 18, 2011 #
2 PM
Stretching/extensions 5:00 [1]
4 PM
Running 15:00 [3]
Hanging controls - halogen packed up after 10 mins and spent 2 hrs blundering around with a crappy windup torch. Will check them again in the morning.
Thursday Nov 17, 2011 #
Stretching/extensions 15:00 [2]
10min & 5mins Hamstring muscles and tendon behind left knee tight again. Calves aching after single extensions - out of practice.
Wednesday Nov 16, 2011 #
Running (O Training Race) 1:09:06 [4] 9.0 km (7:41 / km) +190m 6:57 / km
West Woods - BAOC Event - Brown
Long drive but needed a confidence boost after we and do longer runs.
Clean run except I caught Ossie and he turned off early for 13 and I turned off 50m later (still too early), heavily brashed relocated on 14 - maybe 90s error.
Around 60s on remainder. Had to use childrens compass that seemed to point 10 degrees left. Dark and misty day finished at sunset.
Running well floating over brashings and mud, got 2nd, 3rd and 4th wind when I needed, took easy from 12 to 21 (around 1.20 slower), but near race speed for remainder.
Confidence restored in all senses, couple of days of rest has been beneficial.
Long drive but needed a confidence boost after we and do longer runs.
Clean run except I caught Ossie and he turned off early for 13 and I turned off 50m later (still too early), heavily brashed relocated on 14 - maybe 90s error.
Around 60s on remainder. Had to use childrens compass that seemed to point 10 degrees left. Dark and misty day finished at sunset.
Running well floating over brashings and mud, got 2nd, 3rd and 4th wind when I needed, took easy from 12 to 21 (around 1.20 slower), but near race speed for remainder.
Confidence restored in all senses, couple of days of rest has been beneficial.
Running warm up/down 15:00 [2]
Brief wu, wd run to CP and stretching.
Tuesday Nov 15, 2011 #
Stretching/extensions 10:00 [2]
Back to single leg extensions after sprain.
Back returning to normal should be OK to run tomorrow.
Back returning to normal should be OK to run tomorrow.
Monday Nov 14, 2011 #
Note
Clearly run down, need easy week especially with Windmill event and planning duties at we. Hamstrings and muscles tight around back of knees.
Late evening: sacrum joint has been disturbed by fall at we, stabbing pain in abdomen, probably scar tissue, need to see chiropracter.
Late evening: sacrum joint has been disturbed by fall at we, stabbing pain in abdomen, probably scar tissue, need to see chiropracter.
Sunday Nov 13, 2011 #
Running warm up/down 12:00 [2]
Weight has dropped to around 148lbs (67.2kg) - BMI 21.5, not been this lean for a couple of decades.
11 AM
Running race 57:10 [5]
Wisley - SN Trophy
I didn't enjoy the O today, however the social and weather were great. In wrong frame of mind to race and considered not doing a course, tried 5 mins meditation in car that helped. Mistakenly was slotted in at same time as Alistair, I started 30s later (unaware anyone was off at the same time) but caught him at 2 and was shadowed round for most of the next 16 controls, I reached the controls first and got away a couple of times.
Made some big errors and some were unusual:
6. (- 2.30) Cut corner 40m too early (idiot) and then found hill with gullies (wrong one).
8. (1.00) confused in path junctions - says something about mental state today!
9. (1.00) turned up one path too early!
18. (3.30) recrossed over bank without realising.
21. (20s) my last control was folded over so I was reading second to last code!
Early start (helper) - lots of bracken flattening and curved routes.
Felt tired and was using quads and picking up feet/knees too high rather than using calves.
Checked results - worst forest ranking event of 2011.
I didn't enjoy the O today, however the social and weather were great. In wrong frame of mind to race and considered not doing a course, tried 5 mins meditation in car that helped. Mistakenly was slotted in at same time as Alistair, I started 30s later (unaware anyone was off at the same time) but caught him at 2 and was shadowed round for most of the next 16 controls, I reached the controls first and got away a couple of times.
Made some big errors and some were unusual:
6. (- 2.30) Cut corner 40m too early (idiot) and then found hill with gullies (wrong one).
8. (1.00) confused in path junctions - says something about mental state today!
9. (1.00) turned up one path too early!
18. (3.30) recrossed over bank without realising.
21. (20s) my last control was folded over so I was reading second to last code!
Early start (helper) - lots of bracken flattening and curved routes.
Felt tired and was using quads and picking up feet/knees too high rather than using calves.
Checked results - worst forest ranking event of 2011.
3 PM
Running 30:00 [1]
Windmill Hill - just finished the taping (105mins) thanks to bringing a wind up torch. Good finish to the day!!
Saturday Nov 12, 2011 #
Running 20:00 [1]
Taping controls for over 2hrs.
Ran out of fuel. Gauges have been playing up this week on car. Filled up and thought the petrol pump was wrong when it read 0.5 litre more than tank capacity. Wrong - I'd run out of fuel, it took a few minutes to restart the engine. At least it wasn't race day with a boot full of controls.
Ran out of fuel. Gauges have been playing up this week on car. Filled up and thought the petrol pump was wrong when it read 0.5 litre more than tank capacity. Wrong - I'd run out of fuel, it took a few minutes to restart the engine. At least it wasn't race day with a boot full of controls.
Friday Nov 11, 2011 #
Running intervals 32:00 [4]
Windmill Hill - better training than taping session (only did 25%).
4 x 30s hills (40s jog down)
3 x 2min (90s off) x 2 sets (2.00 bw sets)
Last couple shorter, unable to read watch in the darkness. Cruising 90% effort.
4 x 30s hills (40s jog down)
3 x 2min (90s off) x 2 sets (2.00 bw sets)
Last couple shorter, unable to read watch in the darkness. Cruising 90% effort.
Running 10:00 [1]
wu whilst taping - had bw map and murky light, stopped taping and did intervals.
Thursday Nov 10, 2011 #
9 PM
Aqua Running intervals 40:00 [3]
4 x 3min (45s off) x 2 sets (1.45 bw sets)
Having to adlib training this week, certainly not turning out as planned.
Having to adlib training this week, certainly not turning out as planned.
Wednesday Nov 9, 2011 #
Running 30:00 [3]
Henley Gate & Ash Ranges
Should have been at BAOC event, but extremely jaded from late night. Felt really good, finished in dark at 5pm.
Should have been at BAOC event, but extremely jaded from late night. Felt really good, finished in dark at 5pm.
Tuesday Nov 8, 2011 #
Note
(rest day)
Armchair planning until 2.30am!
Monday Nov 7, 2011 #
Stretching/extensions 5:00 [1]
Ankle sorer than recently, full length race seems to have blown out some cobwebs.
Aqua Running intervals 35:00 [4]
7 x 3mins (45s off) in 2 sets (4 then 3) 90s bw sets.
Meant to be 8 reps but cut short, became so tired couldn't keep track of anything. Got muscle balance right today. Really good session, worth a 4 for intensity.
Meant to be 8 reps but cut short, became so tired couldn't keep track of anything. Got muscle balance right today. Really good session, worth a 4 for intensity.
Sunday Nov 6, 2011 #
Event: November Classic
Running race 50:01 [5] 7.4 mi (6:46 / mi) +85m 6:32 / mi
November Classic - Busketts Lawn - SOC
Had stressful 24hr beforehand and missed start, but slotted in. Well planned course, great area and weather, but controls seemed intentionally hidden.
1. -15s - did not notice control was beyond stream, plus veered to left.
2. -1.30 - brilliant leg 1.3k straight at full speed, came out 5m to right of control as someone was punching, looked left saw no control (on ground and in kink) and ran down stream then back - shame would have been very quick leg.
3. -25s - not confident enough went to wrong control.
8. -15s - did not see it was beyond paths, stopped short.
10. -2.00 - saw M16 and despite noticing they had no bearing and were veering off I did not take bearing and ran over path.
11. -20s - too far left, rectified too slowly and then had to approach c from odd angle.
12. 5s - should have dropped leaving c.
In O2 debt by 2 and felt I was not running well until around 8 when breathing settled down and ran well to the finish. Think the premature 02 debt was due to stress. Lost opportunity, dissappointed by 10 the sort of error I'm trying to eliminate.
Early tiredness cost say 30s, how you deal with it is more important mentally & physically.
On the positive side, not my type of terrain (way too fast), in the mix fitness wise so CV fitness must be good despite recent injury.
Had stressful 24hr beforehand and missed start, but slotted in. Well planned course, great area and weather, but controls seemed intentionally hidden.
1. -15s - did not notice control was beyond stream, plus veered to left.
2. -1.30 - brilliant leg 1.3k straight at full speed, came out 5m to right of control as someone was punching, looked left saw no control (on ground and in kink) and ran down stream then back - shame would have been very quick leg.
3. -25s - not confident enough went to wrong control.
8. -15s - did not see it was beyond paths, stopped short.
10. -2.00 - saw M16 and despite noticing they had no bearing and were veering off I did not take bearing and ran over path.
11. -20s - too far left, rectified too slowly and then had to approach c from odd angle.
12. 5s - should have dropped leaving c.
In O2 debt by 2 and felt I was not running well until around 8 when breathing settled down and ran well to the finish. Think the premature 02 debt was due to stress. Lost opportunity, dissappointed by 10 the sort of error I'm trying to eliminate.
Early tiredness cost say 30s, how you deal with it is more important mentally & physically.
On the positive side, not my type of terrain (way too fast), in the mix fitness wise so CV fitness must be good despite recent injury.
Running warm up/down 12:00 [2]
Realised I would miss start, but still did normal warm up to try to get relaxed.
Saturday Nov 5, 2011 #
Stretching/extensions 10:00 [1]
Slept 9 hrs. 149 lbs, a couple lighter than a month ago.
Friday Nov 4, 2011 #
Stretching/extensions 5:00 [1]
Running intervals 16:00 [4]
Ash Ranges: 2.30 (1.30 off), 4 x 90s (60s off).
Tired, an hour less sleep daily this week, so reduced reps & effort for w/e.
Tired, an hour less sleep daily this week, so reduced reps & effort for w/e.
Running 28:00 [3]
10min before and 18min after intervals, discovered good CP & terrain near Ranges.
Thursday Nov 3, 2011 #
Stretching/extensions 5:00 [1]
Hamstrings tight from Tuesday, calves from yesterday, ankle fine - well done physio!
Wednesday Nov 2, 2011 #
Running race (O Training Race) 1:07:44 [4] 7.2 km (9:24 / km) +295m 7:48 / km
Bagshot Heath - BAOC Event - Brown
Started before the courses were open, to return home for a deadline.
Very tricky, high bracken, around 6 great legs. Really in the groove for the first 2/3rds and saw no one in the forset until 14, orienteering at its best - very enjoyable and satisfying! Lost 2.15 on pits at 18 and lost flow/focus. Spent around 6.5mins on hunting for pits at 11,18 & 23 (21 in wrong pit but only 15s).Otherwise around 1.30 lost, plus additional time (unfocused) after 18. Running well below race pace, helpful through the tricky sections - also a tad tired from yesterday.
Started before the courses were open, to return home for a deadline.
Very tricky, high bracken, around 6 great legs. Really in the groove for the first 2/3rds and saw no one in the forset until 14, orienteering at its best - very enjoyable and satisfying! Lost 2.15 on pits at 18 and lost flow/focus. Spent around 6.5mins on hunting for pits at 11,18 & 23 (21 in wrong pit but only 15s).Otherwise around 1.30 lost, plus additional time (unfocused) after 18. Running well below race pace, helpful through the tricky sections - also a tad tired from yesterday.
Running warm up/down 10:00 [1]
Brief wu to ensure early start, did wd.
Tuesday Nov 1, 2011 #
Aqua Running intervals 40:00 [3]
4 x 3 mins(45s off) x 2 sets (1.45 bw sets)
Left knee twinging today, started last night, avoided over striding. Just missed pool last night and arrived at 1.30 today and pool had just closed for engineers, began thinking someone was telling me something. Luckily the pool had just reopened when returning at 4.
Left knee twinging today, started last night, avoided over striding. Just missed pool last night and arrived at 1.30 today and pool had just closed for engineers, began thinking someone was telling me something. Luckily the pool had just reopened when returning at 4.
Stretching/extensions 5:00 [1]