Training Log Archive: FEIn the 31 days ending May 31, 2011:
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Monday May 30, 2011 #
Running race 41:30 [5] 4.0 km (10:23 / km) +205m 8:16 / km
Bringewood - Day 3 SINS - Middle Distance - 2nd class (6th course) 1st class over 3 days (4th course overall - M16 up starts!)
The organisers allowed people to start early due to heavy rain. I opted for late start and found myself in deserted forest for middle third. First 4 controls were orange standard and managed to overshoot 2 (-40s), 3 the map was wrong (-20s). Settled down, first 10 legs were ice skating on mud, no grip despite spikes up/down or on slopes, rather neutralised my downhill ability. Lost 45s on 11 and 20s on 12 (overshot - orange standard control again). then it was 150m climb over the last 1.5k, technical zig zagging up/down hillside. Put some effort in, good grip underfoot helped and made up some time. Only dropped 45s today to Mikhail, I dare say drier conditions and letting rip, rather than protecting lead I could have done better, but pleased I held it together in trying conditions for everyone! Hardest thing today was being alone in forest (no atmosphere), plus not being able run properly during first half, worried it was slipping away from me in both senses!
Very pleased with performance on all levels, stuck to strategy and took longterm view of not taking chances (leg 6, day 2 excepted) and improved each days performance as a result, also tried to avoid any negative thoughts, perhaps this was the difference.
The organisers allowed people to start early due to heavy rain. I opted for late start and found myself in deserted forest for middle third. First 4 controls were orange standard and managed to overshoot 2 (-40s), 3 the map was wrong (-20s). Settled down, first 10 legs were ice skating on mud, no grip despite spikes up/down or on slopes, rather neutralised my downhill ability. Lost 45s on 11 and 20s on 12 (overshot - orange standard control again). then it was 150m climb over the last 1.5k, technical zig zagging up/down hillside. Put some effort in, good grip underfoot helped and made up some time. Only dropped 45s today to Mikhail, I dare say drier conditions and letting rip, rather than protecting lead I could have done better, but pleased I held it together in trying conditions for everyone! Hardest thing today was being alone in forest (no atmosphere), plus not being able run properly during first half, worried it was slipping away from me in both senses!
Very pleased with performance on all levels, stuck to strategy and took longterm view of not taking chances (leg 6, day 2 excepted) and improved each days performance as a result, also tried to avoid any negative thoughts, perhaps this was the difference.
Running warm up/down (Pre race) 8:00 [1]
Struggled, legs beginning to feel it, but seemed to do just enough, no WD.
Sunday May 29, 2011 #
Running race (O Race) 56:14 [5] 5.6 km (10:03 / km) +280m 8:02 / km
High Vinnals - Day 2 (SINS) 1st class, 8th course
Very physical area, 50% map fight on steep hillsides. Despite this best route was straightish, across brashing covered slopes, incl. 65m climb through fight. Wobbled twice on 1 (-45s), control 6 was pit on featureless bracken slope hidden by birch - lost 3mins (should have set compass), felt like retiring, or taking it easy for the rest of the course, as course went on I made no errors and decided the area was so physical that the 3 day event would be decided today, so upped pace and went eyeballs out for the second half. Lost 60s execution plus 30s route on 12, which was later voided (moved during event - lucky me, but did find the unmapped gully the control was in earlier). Flew round last legs. Managed to increase lead by nearly 3min. Glad I decided not to run within myself, stronger uphills today. Around 3.30 cushion for day 3 and rivals running Urban race this evening - each to their own!
Very physical area, 50% map fight on steep hillsides. Despite this best route was straightish, across brashing covered slopes, incl. 65m climb through fight. Wobbled twice on 1 (-45s), control 6 was pit on featureless bracken slope hidden by birch - lost 3mins (should have set compass), felt like retiring, or taking it easy for the rest of the course, as course went on I made no errors and decided the area was so physical that the 3 day event would be decided today, so upped pace and went eyeballs out for the second half. Lost 60s execution plus 30s route on 12, which was later voided (moved during event - lucky me, but did find the unmapped gully the control was in earlier). Flew round last legs. Managed to increase lead by nearly 3min. Glad I decided not to run within myself, stronger uphills today. Around 3.30 cushion for day 3 and rivals running Urban race this evening - each to their own!
Running warm up/down (Pre race) 15:00 [5]
Longish WU, no one else seemed to bother, plenty of strides up/down on felled area, stretched after.
Saturday May 28, 2011 #
Running race (O Race) 46:07 [5] 5.6 km (8:14 / km) +280m 6:35 / km
Brampton Bryan (Shropshire 3 Day) 1st class (4th course)
2 mins errors - 3 x 40s, otherwise very clean, quick on downhills and flat forest legs, lost time running/walking uphill. Followed strategy, control 6 was 120m too high, legs 6 and 7 voided, told myself not to get annoyed and it worked as I knew 6 was wrong, took the attitude it would wind others up rather than me. Less than a minute ahead of Ian D & Mikhail G, first time in ages. 2 days to go and all to play for - glad I've got the lead, see how I handle the pressure of being the hunted!
2 mins errors - 3 x 40s, otherwise very clean, quick on downhills and flat forest legs, lost time running/walking uphill. Followed strategy, control 6 was 120m too high, legs 6 and 7 voided, told myself not to get annoyed and it worked as I knew 6 was wrong, took the attitude it would wind others up rather than me. Less than a minute ahead of Ian D & Mikhail G, first time in ages. 2 days to go and all to play for - glad I've got the lead, see how I handle the pressure of being the hunted!
Running warm up/down (Pre race) 10:00 [1]
Usual WU accent on running up slopes, stretched at finish, ran to download.
Friday May 27, 2011 #
Note
(rest day)
A couple more days off this week prior to Shropshire 3 Day. Only raced consecutive days once in last 2 years. W/E strategy: run within myself on days 1&2, play the percentages, good concentration & flow, do WD stretches and lastly enjoy it!! This includes the bracken, hills, planning and yes and the occasional error.
Wednesday May 25, 2011 #
Running race (O race/training) 1:01:29 [4] 7.5 km (8:12 / km)
Bordon - BAOC mass start score 27c from 35.
Treated this as technique training so run at tempo pace only. Aim to ignore the crowds and focus on technique. Had problems with controls hidden behind trees and some rhoddies. Still missed/stopped too early on a couple, navigation good on fine detail and in maze of veh. tracks, but not so good in vague areas. Can see now what I should been doing, can't always expect everything to fit if its vague and cannot always be certain in advance. In retrospect good area to tease these errors out.
Just seen results 6th in terms of controls visited, should try running slower more often, 24th per pts, errors on two 50 pointers. Seems as though a number of good O had problems.
Treated this as technique training so run at tempo pace only. Aim to ignore the crowds and focus on technique. Had problems with controls hidden behind trees and some rhoddies. Still missed/stopped too early on a couple, navigation good on fine detail and in maze of veh. tracks, but not so good in vague areas. Can see now what I should been doing, can't always expect everything to fit if its vague and cannot always be certain in advance. In retrospect good area to tease these errors out.
Just seen results 6th in terms of controls visited, should try running slower more often, 24th per pts, errors on two 50 pointers. Seems as though a number of good O had problems.
Running warm up/down 10:00 [1]
Usual WU, short WD and stretches after.
Monday May 23, 2011 #
Note
(rest day)
Calves, especially right, feeling battered from running on hard ground. Also ankle has been tender for a few days, cartilage possibly catching. Noticeable during WU Sunday. Ease off this week, guess I'll have to go in the pool if withdrawal symptoms become too much.
Sunday May 22, 2011 #
Running race (O Race) 1:10:00 [5] 8.7 km (8:03 / km) +160m 7:22 / km
Coombe Hill TVOC 8.7k 160m 19c 70.00
Less said the better, poor race (lost 7.5min), map wrong in a couple of places and didn't cope well with this. Should have taken precise bearings to 3 depressions instead of only 1.. paid the price!!
Negative mindset today, need a break this week, feeling a little stale.
Less said the better, poor race (lost 7.5min), map wrong in a couple of places and didn't cope well with this. Should have taken precise bearings to 3 depressions instead of only 1.. paid the price!!
Negative mindset today, need a break this week, feeling a little stale.
Running warm up/down (Pre race) 10:00 [1]
Usual WU, could have done with the course heading straight into forest instead of a 1.0k fell race on hard chalky tracks. No WD.
Saturday May 21, 2011 #
Note
(rest day)
Just discovered I've missed Shropshire 3 Day entry deadline (thought it was today). EOD only at each event. Where's the cat when you need it (only kidding Bilbo)! Still plan to go, perhaps I'll end up doing a variety of colour coded courses. Achilles seems OK.
Friday May 20, 2011 #
Running (Fartlek - O Training) 37:45 [5] 5.1 km (7:24 / km) +205m 6:10 / km
Hankley - Blue course first 16 controls (ran brown on Wed.).
Concentrating on technique, took some bearings with new Moscow compass. Perfect run, around 15s lost, stopped twice & slower due to having to find tapes. Pushed hard on hills (loads of them), coasted downhills, slower than normal through green.
0.8m/k quicker than Steve M & 0.9m/k slower than Pete B.
Don't think I woulld've been much quicker at race pace with controls as O was excellent and the slower sections were coasting rather than jogging.
Fitness has really come on a couple of levels of late.
Nice break from work, treat - partly to makes up for missing Lakes w/e.
Concentrating on technique, took some bearings with new Moscow compass. Perfect run, around 15s lost, stopped twice & slower due to having to find tapes. Pushed hard on hills (loads of them), coasted downhills, slower than normal through green.
0.8m/k quicker than Steve M & 0.9m/k slower than Pete B.
Don't think I woulld've been much quicker at race pace with controls as O was excellent and the slower sections were coasting rather than jogging.
Fitness has really come on a couple of levels of late.
Nice break from work, treat - partly to makes up for missing Lakes w/e.
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
10min WU, ran 0.5k after run just below race speed. Then stretched. Achilles was so painful that I stopped car to take 2 ibu. It was complaining a little a couple of days ago. Caused by over zealous stretching?
Thursday May 19, 2011 #
Note
(rest day)
Booked 24 June for keyhole hernia surgery, very handy, but doubt I'll be allowed to walk the 600m home afterwards though. Research shows widely differing medical advice on post-op exercise, some suggesting it will speed up initial required scar tissue and healthy modelling. Sounds good to me.
Finally feeling fit, intend to make the most of the next few weeks and concentrate on enjoying myself and hopefully some good results will follow.
Finally feeling fit, intend to make the most of the next few weeks and concentrate on enjoying myself and hopefully some good results will follow.
Wednesday May 18, 2011 #
Running race (O Race) 57:20 [5] 8.2 km (7:00 / km) +240m 6:06 / km
Hankley - BAOC 8.2k 18c 240m - 57.20
Lost 1.15 to 1.30, cleanest run this year and probably also best physically. A long time since I've done 7min/k on a hilly course, the heather was burnt in some areas making it ultra fast. Good time for me especially on a runners area.
Hired emit block that turned out was 10yrs old and expired, not even recording start time, not sure if reinstated in results.
P.S. No mention on results!
Lost 1.15 to 1.30, cleanest run this year and probably also best physically. A long time since I've done 7min/k on a hilly course, the heather was burnt in some areas making it ultra fast. Good time for me especially on a runners area.
Hired emit block that turned out was 10yrs old and expired, not even recording start time, not sure if reinstated in results.
P.S. No mention on results!
Running warm up/down (Pre race) 10:00 [1]
Usual WU, tried to make stretches shorter and more dynamic. no WD.
Tuesday May 17, 2011 #
Note
(rest day)
Went to Guildford O Club, but not much running this week, We did some pace counting - note to self, don't try running at race pace without a warmup! Took C. to Stoke Park track where he ran some laps.
Monday May 16, 2011 #
Running intervals 35:00 [5]
7 min tempo.
4 x 60s (70s jog) - 95%, 3min jog, 2 x 3min (2.30 jog) - 90%.
Short session due to darkness & tiredness, but pushed harder than usual on 60s. All runs on 1:15 slope, think quads at BOC were still adjusting to these uphill terrain intervals on soft bracken. Rhodies flowering like mini Augusta (St Martha's).
4 x 60s (70s jog) - 95%, 3min jog, 2 x 3min (2.30 jog) - 90%.
Short session due to darkness & tiredness, but pushed harder than usual on 60s. All runs on 1:15 slope, think quads at BOC were still adjusting to these uphill terrain intervals on soft bracken. Rhodies flowering like mini Augusta (St Martha's).
8 PM
Warm Up warm up/down 15:00 [1]
Not fully recovered from BOC & went out at 8.25pm, did usual WU & abandoned first 60s run, thighs like concrete, extended WU & OKish.
Sunday May 15, 2011 #
Note
(rest day)
Spent an hour doing postmortem and working out a structured technique approach. Old dog new tricks?
Saturday May 14, 2011 #
Running race (O race) 1:18:22 [5] 7.9 km (9:55 / km) +295m 8:22 / km
Brit Champs - Greno/Wharncliffe - 13th b'y miracle after 12min errors, but the area was ideal for me. Pete J had caught 6min on me by 6, we arrived at the road crossing together but I took the full min to rest. Rather lost heart around 13, but sped up over last 3 controls when I realised my disaster was better than most other peoples disasters. Quads felt weak but calves seemed strong, not sure how/why. Poor concentration, little pre-planning.
Two positives: 13th for a crap run ain't too bad and shows I'm in good shape. Negative: You have to take your opportunities, best not to beat yourself up though if you don't. Plenty of room for improvement!!!
Two positives: 13th for a crap run ain't too bad and shows I'm in good shape. Negative: You have to take your opportunities, best not to beat yourself up though if you don't. Plenty of room for improvement!!!
Running warm up/down (Pre race) 10:00 [1]
Usual warmup, did not bother to warm down after. Felt no stiffness after, too much left at the end!
Friday May 13, 2011 #
Note
(rest day)
Have lost some weight without trying in the last fortnight, not been below 70kg since 2003, must have been the hours spent LSD training, taping/checking control sites.
Thursday May 12, 2011 #
Note
(rest day)
Slept 8hrs, physically feeling surprisingly good given last 48hrs, mentally half awake. Looking good for the w/e (fingers crossed).
Wednesday May 11, 2011 #
7 AM
Running (Control hanging/checking) 2:00:00 [1] 11.5 km (10:26 / km)
Long Valley North - Control hanging and checking controls - 11.5k
75 mins control hanging (20 mins running). 35 mins control checking, 10 min rest (moved car, rest). 65 mins control checking. Felt OK until last 10mins. Nice to finally run on map with controls out, the finished map was a delight to run with.
6.25 sleep, nearly 3hrs running in 13.5hrs, 1 ibu, as calves suffering badly.
75 mins control hanging (20 mins running). 35 mins control checking, 10 min rest (moved car, rest). 65 mins control checking. Felt OK until last 10mins. Nice to finally run on map with controls out, the finished map was a delight to run with.
6.25 sleep, nearly 3hrs running in 13.5hrs, 1 ibu, as calves suffering badly.
Tuesday May 10, 2011 #
6 PM
Warm Up warm up/down (O club) 10:00 [1]
Guildford O Club with Christopher.
Felt rubbish and struggled to keep up with C. 3 courses of 400m inside/outside corners, twice C. was right I thought he was wrong, No wonder I avoid sprint O.
Felt rubbish and struggled to keep up with C. 3 courses of 400m inside/outside corners, twice C. was right I thought he was wrong, No wonder I avoid sprint O.
8 PM
Running intervals (Terrain intervals) 55:00 [5]
St Martha's Hill, undulating soft dead bracken & strimmed areas.
5 min tempo (race speed), 2.30 rest. then 3 x 1min (90s active), 3min active, then 3 x 3min (2.30 active). Scaled session down (tapering & hamstrings tired). Last interval at 9.15pm. Felt better as session went on, could have done another, but thought better of it. Started with 8min warm up run, started doing PNF after but hamstrings not right so stopped, felt good on warming down.
5 min tempo (race speed), 2.30 rest. then 3 x 1min (90s active), 3min active, then 3 x 3min (2.30 active). Scaled session down (tapering & hamstrings tired). Last interval at 9.15pm. Felt better as session went on, could have done another, but thought better of it. Started with 8min warm up run, started doing PNF after but hamstrings not right so stopped, felt good on warming down.
Monday May 9, 2011 #
Note
(rest day)
Only 6.25 hours sleep.
Sunday May 8, 2011 #
Running race (O Race) 1:07:00 [5] 7.4 mi (9:03 / mi) +350m 7:54 / mi
Ightham-Saxons 7.4k 235m (actual climb) around 67mins, around 11min errors!!! Had two road crossings had 2.5min rests. 56min would have been flying, even splits uphill looked respectable. If only I could bottle how I felt after the race. I mentally bottled it ready for next week. Great area, at its best and well planned.
50m after the start realised no bifocals, bloody hopeless, couldn't read map or control numbers for much of the course even standing still (light). Traffic light "training". What a combination, blind as a bat and as fit as a fiddle. Arrived home, stopped car, walked round to boot and tapped dibber and compass, you won't forget next time!
50m after the start realised no bifocals, bloody hopeless, couldn't read map or control numbers for much of the course even standing still (light). Traffic light "training". What a combination, blind as a bat and as fit as a fiddle. Arrived home, stopped car, walked round to boot and tapped dibber and compass, you won't forget next time!
Warm Up warm up/down (Pre race) 15:00 [1]
Usual warmup, quads feeling tired, calves fine, did stretching & PNF after.
Saturday May 7, 2011 #
Note
(rest day)
Blissful 8.5hrs sleep!
Friday May 6, 2011 #
Warm Up warm up/down 20:00 [1]
Long Valley last lot of taping? (out for 1 hour)
Feeling pretty wrecked. Hopefully blow cobwebs out at Ightham, followed by speed session early next week.
Feeling pretty wrecked. Hopefully blow cobwebs out at Ightham, followed by speed session early next week.
Thursday May 5, 2011 #
Running (Tapping controls) 1:00:00 [2]
Long Valley tapping controls, out for 2 hours.
Initially jogging and as it got darker I was running at a decent pace.
Pretty shattered from last 48 hours. Still taping at 9.20pm! Great evening for it.
Initially jogging and as it got darker I was running at a decent pace.
Pretty shattered from last 48 hours. Still taping at 9.20pm! Great evening for it.
Wednesday May 4, 2011 #
2 PM
Running (Contour only) 1:15:00 [4] 6.6 km (11:22 / km)
BAOC Longmoor contour plus Course 6.6k - 65mins
Lost only 30s on first half, then 10min on the second half. A bit too blaise got away with rough compass earlier as more open forest, with lower visibility I should have been more careful (aim off/use handrail etc). Struggled with heat last 10mins. Good course and excellent training.
10 min quick warmup and brief stretch after.
Lost only 30s on first half, then 10min on the second half. A bit too blaise got away with rough compass earlier as more open forest, with lower visibility I should have been more careful (aim off/use handrail etc). Struggled with heat last 10mins. Good course and excellent training.
10 min quick warmup and brief stretch after.
6 PM
Running warm up/down (Tapping controls) 1:00:00 [1]
Long Valley - tapping controls, took 3 hours, mainly walking, standing around, but around 60min fast walk/slow run. Drank 3 litres & loads of carbs, hot day.
Tuesday May 3, 2011 #
Running (O club) 15:00 [1]
Guildford O Club with Christopher, who did 60% of 2nd and 75% of map reading on 3rd course. 3 courses from 0.5k to 0.7k. Surprised as it was C's first attempt at map reading.
Worked until 1am.
Worked until 1am.
Monday May 2, 2011 #
Running (Easy run) 15:00 [1]
Long Valley - taping control sites. Out for 90min, ran a few legs. Tired from Sunday.
Sunday May 1, 2011 #
Running race (O Race) 1:13:08 [5] 7.7 km (9:30 / km) +330m 7:49 / km
Danby Lodge NGOC Short Brown 7.7k 330m 21c
Mixed feelings, technically v.poor, physically felt great. Cruised round, saw only two people for an hour, lovely run, but lacking competitive edge, little pre-planning. Was running strongly throughout course.
Lost 8+min, dodgy map at control 2 on knoll in area of large unmapped knolls (-1.15), 6 (-0.45), 8 seemed 2 contours too high (-1.15), 12 great leg should have studied RC in advance, climbed to track (-1.30), 14 took wrong ride(!), then overshot bingo depression (-3.00), last control appeared too high (-0.30). Only saw 2 people during middle hour of course. Interestingly at least 3 highly ranked runners either "mp" or had howlers, map? (routegadget shows some similar errors on slopes)
Excellent prep. BOC, hilly/rocky/fast variable runnability. Time to step up a level!
Mixed feelings, technically v.poor, physically felt great. Cruised round, saw only two people for an hour, lovely run, but lacking competitive edge, little pre-planning. Was running strongly throughout course.
Lost 8+min, dodgy map at control 2 on knoll in area of large unmapped knolls (-1.15), 6 (-0.45), 8 seemed 2 contours too high (-1.15), 12 great leg should have studied RC in advance, climbed to track (-1.30), 14 took wrong ride(!), then overshot bingo depression (-3.00), last control appeared too high (-0.30). Only saw 2 people during middle hour of course. Interestingly at least 3 highly ranked runners either "mp" or had howlers, map? (routegadget shows some similar errors on slopes)
Excellent prep. BOC, hilly/rocky/fast variable runnability. Time to step up a level!
Warm Up warm up/down (Pre race) 15:00 [5]
Had to warm up twice, waited 15mins for recycled map. Stretch after.