Training Log Archive: FEIn the 30 days ending Apr 30, 2021:
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Wednesday Apr 28, 2021 #
Mountain biking 57:00 [2] 11.5 km (4:57 / km) +100m 4:45 / km
shoes: Anthem
Swinley - Raining, puddles & darkness wasn't ideal to test flipping stem down.
Not too low, but not sure if handling has got worse, so will unflip it and lower using spacers.
Not too low, but not sure if handling has got worse, so will unflip it and lower using spacers.
Sunday Apr 25, 2021 #
Mountain biking 2:11:00 [2] 31.1 km (4:13 / km) +625m 3:50 / km
ahr:125 weight:70.8lbs shoes: Anthem
Out to Blackheath, loop, then route almost home & looped out again.
Easy pace, keeping the MTB legs ticking over b/w yesterday's run & long drive that's since been put back a day. Surprised how the legs were considering how they felt. Appears my ability to deal with back to back or same day efforts is improving and just as well.
Easy pace, keeping the MTB legs ticking over b/w yesterday's run & long drive that's since been put back a day. Surprised how the legs were considering how they felt. Appears my ability to deal with back to back or same day efforts is improving and just as well.
Saturday Apr 24, 2021 #
Orienteering 36:55 [4] 3.7 km (9:59 / km) +160m 8:12 / km
St Martha's Score 27c 3.7k 180m climb. 36.55
Results suggest I was running quick enough to run 31.
2. 15s rhody dead end, my fault.
16 & 17. 2.30 Changed mind from the what turned out be the best route to another almost at next control then saw 172 & punched it thinking I'd been there & thought I was elsewhere.
21. -1.15, local knowledge did me no favours & expected it to be on wrong path & climbed unnessarily.
Moving well and felt strong on the 5% course/hills & supporting muscles felt good too.
Only 2 weeks to regain semblance of O legs is far quicker than I expected a fortnight ago.
Will rerun this again as forest soooo good.
Results suggest I was running quick enough to run 31.
2. 15s rhody dead end, my fault.
16 & 17. 2.30 Changed mind from the what turned out be the best route to another almost at next control then saw 172 & punched it thinking I'd been there & thought I was elsewhere.
21. -1.15, local knowledge did me no favours & expected it to be on wrong path & climbed unnessarily.
Moving well and felt strong on the 5% course/hills & supporting muscles felt good too.
Only 2 weeks to regain semblance of O legs is far quicker than I expected a fortnight ago.
Will rerun this again as forest soooo good.
Warm Up 8:00 [2]
First inkling that legs were finally coming good!
Wednesday Apr 21, 2021 #
Note
Have mild pain mid-shin & once in the night, that doesn't appear to be shin splints- odd one. Getting some sleep in at last.
Orienteering 44:55 [3] 4.5 km (9:59 / km) +60m 9:21 / km
Hogmoor Green 4.5k 44.50 - 25 controls.
1. 1.15 Went E then ran parallel without correcting, bad start.
2 to 16, a few minor things all less than 20s & was beginning to feel I was on top of it!
17 1.30, Didn't see formline leading into control and hunted around thickets, annoyed with myself.
20 1.15, A tricky one to take carefully & didn't!
21 0.15, annoyed again!
22 1.15, no excuse,losing the plot!
A lot to work on & not just technique.
Excellent course & use of the area.
1. 1.15 Went E then ran parallel without correcting, bad start.
2 to 16, a few minor things all less than 20s & was beginning to feel I was on top of it!
17 1.30, Didn't see formline leading into control and hunted around thickets, annoyed with myself.
20 1.15, A tricky one to take carefully & didn't!
21 0.15, annoyed again!
22 1.15, no excuse,losing the plot!
A lot to work on & not just technique.
Excellent course & use of the area.
Warm Up 8:00 [2]
Not fully recovered but enough for a training race.
Monday Apr 19, 2021 #
Note
Short on sleep- 4hrs Saturday & 4hrs last night, unplanned 4am to 8.
Sunday Apr 18, 2021 #
Event: TVOC Regional Event TBC
Orienteering warm up/down 58:07 [4] 6.2 km (9:22 / km) +230m 7:54 / km
Bradenham Blue - Painful grind, sandwiched between two stronger runners who kept easing away only to keep reappearing. Marred by 3 min lost on last control that was 40m too far west. Otherwise 45s on 4 and a few hesitations.
Pleasing performance on shot legs & only second run after 3 month break. Game on!
Results: Was in the M65 gruppo at the top at the next to last & 1.37 down on Colin.
Pleasing performance on shot legs & only second run after 3 month break. Game on!
Results: Was in the M65 gruppo at the top at the next to last & 1.37 down on Colin.
Warm Up 5:00 [1]
Legs were dead!
Saturday Apr 17, 2021 #
Mountain biking race 2:59:38 [3] 32.5 km (5:32 / km) +600m 5:04 / km
shoes: Anthem
Gorrick Breakout Race 2 - 6 laps just by 22s. Another 8th & another 4pts, setting up 3-way tie for 6th place for the last race against two faster riders that have both blown up.
28.57, 29.14, 29.52, 29.49, 29.55, 31.48
First 5 laps were within 60s despite refueling, but each felt slower. Had double quad cramp on last lap just after hill, stopped 2 mins and managed to finish strongly. Just as well, as my watch said it was 62s under rather than 22s.
Even more technical than last time. 1 heavy crash, 1 soft & numerous minor unplanned stoppages.
28.57, 29.14, 29.52, 29.49, 29.55, 31.48
First 5 laps were within 60s despite refueling, but each felt slower. Had double quad cramp on last lap just after hill, stopped 2 mins and managed to finish strongly. Just as well, as my watch said it was 62s under rather than 22s.
Even more technical than last time. 1 heavy crash, 1 soft & numerous minor unplanned stoppages.
Mountain biking warm up/down 10:00 [2] 1.5 km (6:40 / km) +25m 6:09 / km
Wednesday Apr 14, 2021 #
7 PM
Mountain biking 1:24:00 [3] 16.9 km (4:58 / km) +240m 4:38 / km
shoes: Anthem
Swinley Red Trail - easy pace for race taper. Legs still not recovered from Saturday's ride & novelty of running.
So rusty- really needed this more technical ride for the weekend.
New tyre fitted.
So rusty- really needed this more technical ride for the weekend.
New tyre fitted.
Sunday Apr 11, 2021 #
Swimming 10:30 [2] 0.5 km (21:00 / km)
Lido - great to be in a pool again and sun came out too. 50s with rest- can only improve. Time excludes rests.
Saturday Apr 10, 2021 #
9 AM
Mountain biking 1:15:00 [3] 19.9 km (3:46 / km) +400m 3:25 / km
shoes: Anthem
Blackheath developing a hillier loop. Felt good, then legs dropped off and decided to save them for the orienteering.
12 PM
Orienteering 42:01 [4] 4.2 km (10:00 / km) +120m 8:45 / km
max:163
SN not the JK Sheephouse - Bramblefest & got mauled by a hawthorn & looked as though I'd been bottled.
1 -1.45, arrived at 13 thinking it was on the short course.
4. -15s, tricky one.
12. -20s, didn't see vague ride & legs had just gone.
15. -30s, pushed off line by brambles but still recaught Foxxy.
Tough area that suited me. Pete planned & did 36, so moving deceptively well considering it was 2nd run in 3 months.
Good start to getting into shape for the "O season"
1 -1.45, arrived at 13 thinking it was on the short course.
4. -15s, tricky one.
12. -20s, didn't see vague ride & legs had just gone.
15. -30s, pushed off line by brambles but still recaught Foxxy.
Tough area that suited me. Pete planned & did 36, so moving deceptively well considering it was 2nd run in 3 months.
Good start to getting into shape for the "O season"
1 PM
Warm Up warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
More a shuffle to keep from freezing, surprisingly not tight or stiff from the ride and OK after too.
Wednesday Apr 7, 2021 #
Mountain biking intervals 56:00 [5] 13.5 km (4:09 / km) +390m 3:37 / km
shoes: Anthem
3 x West St Martha's 4.11, 4.17, 4.15.
Partly inspired by the recent death of my first and last coach Martin Hyman who only had time to train an hour a day apart from Sundays and never broke 2.00 for 800m, yet was one of the worlds best 6 miler/10k runners.
Partly inspired by the recent death of my first and last coach Martin Hyman who only had time to train an hour a day apart from Sundays and never broke 2.00 for 800m, yet was one of the worlds best 6 miler/10k runners.
Monday Apr 5, 2021 #
Cycling 1:24:00 [3] 23.0 mi (3:39 / mi) +300m 3:31 / mi
shoes: TCR
Dusted off the road bike & headed to Cobham. Nervous around traffic, not helped by at by road positioning. Got into it by halfway and enjoyed the usual surge back into town. Getting used to smoothly riding with cleats still work, and stomped at times. Interested in due course whether MTBing has any benefits to road riding.
Friday Apr 2, 2021 #
Mountain biking 2:40:00 [4] 28.2 km (5:40 / km) +600m 5:08 / km
shoes: Anthem
Gorrick Breakout Torq Race 1 - 8th over 60s (4pts). First ever bike race.
Laps: 31.25, 31.27, 31.49 (45 stop), 32.30 (75 stop), 34.48 (120 cramp)
Start pace was far too fast for me, which allowed me to ride at my pace, apart from the last lap they were within 30s of the first.
Far too hot in winter tights, Helly under club top & aero road helmet.
Technique improved and was handling the obstacles by the end.
Losing time to similar riders on hilly technical area and gaining on faster twisting sections.
Just need 2 mins per lap to do 6 laps in the 3 hours! Maltiple marginal gains?
Laps: 31.25, 31.27, 31.49 (45 stop), 32.30 (75 stop), 34.48 (120 cramp)
Start pace was far too fast for me, which allowed me to ride at my pace, apart from the last lap they were within 30s of the first.
Far too hot in winter tights, Helly under club top & aero road helmet.
Technique improved and was handling the obstacles by the end.
Losing time to similar riders on hilly technical area and gaining on faster twisting sections.
Just need 2 mins per lap to do 6 laps in the 3 hours! Maltiple marginal gains?