Training Log Archive: ParkinoIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
5 PM
running warm up/down 14:35 [2] 2.6 km (5:37 / km) +30m 5:18 / km
easy run to the park and back for the intervals
running intervals 21:05 [4] 5.0 km (4:13 / km)
Hall Leys Park
5 x 1km intervals, with 2m rest, again, not intense enough, but the body wasn't complaining too much either
4.14 4.09 4.11 4.15 4.14
5 x 1km intervals, with 2m rest, again, not intense enough, but the body wasn't complaining too much either
4.14 4.09 4.11 4.15 4.14
Sunday Jan 29, 2012 #
11 AM
Orienteering race 1:15:15 [5] *** 10.4 km (7:14 / km) +160m 6:43 / km
spiked:19/23c shoes: inov8 Mudclaw 272
Concorde Chase, Yatelely Heath & Mineley
lovely runnable terrain on the whole so I took the opportunity to go straight and enjoyed it, still ran 2km more than the course distance, no real mistakes, but strayed off line a couple of times and had to adjust, lost 30 secs when a control described as 'top of the re-entrant' wasn't actually hung at the top of the re-entrant and was hidden by new trees
14th: 16mins behind Richard Barrett
lovely runnable terrain on the whole so I took the opportunity to go straight and enjoyed it, still ran 2km more than the course distance, no real mistakes, but strayed off line a couple of times and had to adjust, lost 30 secs when a control described as 'top of the re-entrant' wasn't actually hung at the top of the re-entrant and was hidden by new trees
14th: 16mins behind Richard Barrett
Friday Jan 27, 2012 #
4 PM
running warm up/down 10:13 [2] 1.96 km (5:13 / km)
easy run to bottom of Streatham Common for intervals
running intervals 21:12 [4] 5.0 km (4:14 / km) +50m 4:02 / km
5 x 1km intervals, with 2mins rest, two different circuits, one with a decent climb at the start, didn't really reach the required intensity though:
4.05 4.15 4.17 4.21 4.14
4.05 4.15 4.17 4.21 4.14
running warm up/down 10:48 [2] 1.9 km (5:41 / km) +40m 5:09 / km
walk/jog/run back after the intervals
Wednesday Jan 25, 2012 #
5 PM
running 46:59 [3] 8.91 km (5:16 / km) +75m 5:04 / km
Streatham Common, Norwood Grove, Biggin Hill
easy run on tarmac and pavement, mostly, felt a bit queasy at the start so took it very steady, didn't really push until the end
route was spoiled by two locked gates - they closed a wood at dusk! - and a huge gate I hadn't noticed on the ordnance survey map, lucky I'd made myself a street-O map (courtesy of Ollie O'Brien)
easy run on tarmac and pavement, mostly, felt a bit queasy at the start so took it very steady, didn't really push until the end
route was spoiled by two locked gates - they closed a wood at dusk! - and a huge gate I hadn't noticed on the ordnance survey map, lucky I'd made myself a street-O map (courtesy of Ollie O'Brien)
Tuesday Jan 24, 2012 #
Note
(rest day)
In the centre of London from 10am-10pm
Sunday Jan 22, 2012 #
Orienteering race 56:14 [4] *** 8.69 km (6:28 / km) +155m 5:56 / km
spiked:23/23c shoes: inov8 Mudclaw 272
EMOA League, Blidworth Woods
finally, a clean run! the first since I returned to orienteering 18 months ago,
But that doesn't mean I didn't lose time: must've lost a minute struggling through the bramble at 16, when the alternative route in would've found a track beaten down as runners had exited
didn't feel very good physically, as I warmed up, the energy wasn't there, still phlegmed up, it was tough to keep going - I have David Nevell to thank for keeping me honest, we ran half the course within sight of each other, he was faster on the paths, me on the terrain, though I think he'd have lost me if he hadn't had to stop twice for his shoelaces
14mins behind Richard Robinson, less than 5 behind John Duckworth
finally, a clean run! the first since I returned to orienteering 18 months ago,
But that doesn't mean I didn't lose time: must've lost a minute struggling through the bramble at 16, when the alternative route in would've found a track beaten down as runners had exited
didn't feel very good physically, as I warmed up, the energy wasn't there, still phlegmed up, it was tough to keep going - I have David Nevell to thank for keeping me honest, we ran half the course within sight of each other, he was faster on the paths, me on the terrain, though I think he'd have lost me if he hadn't had to stop twice for his shoelaces
14mins behind Richard Robinson, less than 5 behind John Duckworth
4 PM
Note
try as I might I cannot improve my ranking scores, gotta get into the 1170's but can't even get into the 40's (1139 today)
Saturday Jan 21, 2012 #
Note
(rest day)
definitely a rest day, could hardly keep awake after yesterday's run
Friday Jan 20, 2012 #
running 1:05:26 [3] 12.31 km (5:19 / km) +230m 4:52 / km
Matlock Bank, Bottom Moor, Jaggers Lane, Farley Hill
it had to be done, I want to get the miles in over the winter, and I'll be in London next week with fewer/less pleasant running opportunities, so out on the long loop it was ...
a rough start again, breathing heavily, still carrying a bit of phlegm, in fact, it was all a bit slow even when I felt I was moving okay
it had to be done, I want to get the miles in over the winter, and I'll be in London next week with fewer/less pleasant running opportunities, so out on the long loop it was ...
a rough start again, breathing heavily, still carrying a bit of phlegm, in fact, it was all a bit slow even when I felt I was moving okay
Thursday Jan 19, 2012 #
Orienteering race (Night) 31:53 [4] 4.41 km (7:14 / km) +150m 6:11 / km
shoes: inov8 Mudclaw 272
SYO Night Cup, Treeton Woods
after circling the area for almost half an hour we found the event, but my father was past caring, so I only ran the Medium course not to keep him waiting
ran quite well, missed one control because I cut a corner from the wrong path junction and found a different re-entrant (90secs), ran off the path I was following several times, took the straighter route on one leg, with more climb, because I knew the course wasn't too long and it allowed me to do some aiming off (my lamp is so weak I can't see some controls from outside 15m)
good practice for the Northern Champs next month
after circling the area for almost half an hour we found the event, but my father was past caring, so I only ran the Medium course not to keep him waiting
ran quite well, missed one control because I cut a corner from the wrong path junction and found a different re-entrant (90secs), ran off the path I was following several times, took the straighter route on one leg, with more climb, because I knew the course wasn't too long and it allowed me to do some aiming off (my lamp is so weak I can't see some controls from outside 15m)
good practice for the Northern Champs next month
Wednesday Jan 18, 2012 #
3 PM
Orienteering 25:00 [1] 1.6 km (15:37 / km)
jog around the Arc Centre Fields putting out the reflective pegs for tonight's O-Club exercise. (felt really slow on the way up there)
Tuesday Jan 17, 2012 #
4 PM
running intervals 30:00 [4] 5.67 km (5:17 / km) +5m 5:16 / km
Hall Leys Park
ran down to the park and did some intervals at dusk, it was cold, but it was the surest surface I could find, began to fade on the fourth ... it's been a while since my last set:
4x1km, with 2mins recovery (generous, I know)
4:09 4.13 4.11 4.13
ran down to the park and did some intervals at dusk, it was cold, but it was the surest surface I could find, began to fade on the fourth ... it's been a while since my last set:
4x1km, with 2mins recovery (generous, I know)
4:09 4.13 4.11 4.13
running warm up/down 9:00 [2] 1.24 km (7:15 / km) +30m 6:28 / km
walked/jogged/ran (up the hills) back to the house
Monday Jan 16, 2012 #
Note
(rest day)
Still feeling below par and I want to give me ankles at least a day to settle down - I turned both of them a little yesterday sliding over the carpet of fallen branches and frozen mud
Sunday Jan 15, 2012 #
11 AM
Orienteering race 1:26:23 [5] 7.4 km (11:40 / km) +360m 9:23 / km
shoes: inov8 Mudclaw 272
EMOA League Event, Shining Cliff
that was not fun, too physical, too many climbs through rocks and bramble straight up hills
the last two events here had moved anti-clockwise around the area, so it was no surprise the planner chose to go the other way this time, but this meant going up through the rubbish, where previously you'd have gone down, there was very little opportunity for fast running until the end, and there were so many slower competitors on the narrow paths, you couldn't really get going, one SI box malfunctioned, another control hung on the wrong boulder 50m from where it should have been,* and the map ... couldn't work it out in places ... so many pseudo-pits and dubious boulders
I confess I started poorly, losing 2 minutes on the first control (mountain bikers digging pits put me off a bit), for the rest of the course I was within sight of a lad from SLOW until he messed up the last control in the wood, almost pulled the 2mins back over the last loop, and third fastest split for the run in ...
apart from that, a write-off!
(23rd: 20mins behind Shane Lynch, and 13 behind John Duckworth)
*make that two controls misplaced, and one control feature mismapped
that was not fun, too physical, too many climbs through rocks and bramble straight up hills
the last two events here had moved anti-clockwise around the area, so it was no surprise the planner chose to go the other way this time, but this meant going up through the rubbish, where previously you'd have gone down, there was very little opportunity for fast running until the end, and there were so many slower competitors on the narrow paths, you couldn't really get going, one SI box malfunctioned, another control hung on the wrong boulder 50m from where it should have been,* and the map ... couldn't work it out in places ... so many pseudo-pits and dubious boulders
I confess I started poorly, losing 2 minutes on the first control (mountain bikers digging pits put me off a bit), for the rest of the course I was within sight of a lad from SLOW until he messed up the last control in the wood, almost pulled the 2mins back over the last loop, and third fastest split for the run in ...
apart from that, a write-off!
(23rd: 20mins behind Shane Lynch, and 13 behind John Duckworth)
*make that two controls misplaced, and one control feature mismapped
Friday Jan 13, 2012 #
2 PM
running 44:05 [3] 8.73 km (5:03 / km) +50m 4:55 / km
Carsington Water
my sister's been offering to drop me off out here before she picks the kids up from school, beautiful day for it, clear and still, but boy was it hard work, a fast undulating track, but could only muster 5mins per km and didn't feel I could run much faster, definitely below par at the moment, gyp from my shins too, wonder if they're 'splinting' ...
tomorrow is definitely a rest day
my sister's been offering to drop me off out here before she picks the kids up from school, beautiful day for it, clear and still, but boy was it hard work, a fast undulating track, but could only muster 5mins per km and didn't feel I could run much faster, definitely below par at the moment, gyp from my shins too, wonder if they're 'splinting' ...
tomorrow is definitely a rest day
Thursday Jan 12, 2012 #
4 PM
running 26:14 [2] 4.63 km (5:40 / km) +100m 5:07 / km
The Dimple
another of those vague, easy runs around the manor, trying to get the frequency up, also got to plan a few 'loops' for next week's O-club, so I ran a few possibilities, and it ended up being a leisurely intervals session (?), jogged about some unexplored corners of the new area too
legs are beginning to complain about the training, shins are quite sore and the soles of the feet have been noticeably stiff every morning for the past week or more
another of those vague, easy runs around the manor, trying to get the frequency up, also got to plan a few 'loops' for next week's O-club, so I ran a few possibilities, and it ended up being a leisurely intervals session (?), jogged about some unexplored corners of the new area too
legs are beginning to complain about the training, shins are quite sore and the soles of the feet have been noticeably stiff every morning for the past week or more
Wednesday Jan 11, 2012 #
7 PM
Orienteering 20:00 [1]
Matlock O-Club, Arc Centre Fields
shadowed my niece around some zig-zag courses for compass work, very stop-start, but she runs quite fast when (she thinks) she knows where she's going ...
shadowed my niece around some zig-zag courses for compass work, very stop-start, but she runs quite fast when (she thinks) she knows where she's going ...
Tuesday Jan 10, 2012 #
12 PM
running 1:05:39 [3] 12.53 km (5:14 / km) +230m 4:48 / km
Matlock Bank, Bottom Moor, Jaggers Lane, Farley Hill
phew, that was tough, it might have been the sunshine, but I was dripping with sweat before I got out of Matlock, reached Bottom Moor thirty seconds slower than my last modest effort - at least, I'd made it that far and most of the climb was behind me, but it didn't get much easier ...
the legs were fine, it was the breathing, I was wheezing a little, not getting enough oxygen or something, clearly not over the cold
phew, that was tough, it might have been the sunshine, but I was dripping with sweat before I got out of Matlock, reached Bottom Moor thirty seconds slower than my last modest effort - at least, I'd made it that far and most of the climb was behind me, but it didn't get much easier ...
the legs were fine, it was the breathing, I was wheezing a little, not getting enough oxygen or something, clearly not over the cold
Monday Jan 9, 2012 #
4 PM
running warm up/down 12:00 [2] 1.9 km (6:19 / km) +20m 6:00 / km
jog down to the bottom of the new estate and around the playing fields
running intervals 6:50 [4] 1.1 km (6:13 / km) +70m 4:43 / km
The Dimple
felt pretty good after yesterday's exertions and thought I ought to get out there, the sun had set so couldn't really go my usual routes and decided to try some hill intervals on the new estate ...
didn't feel so good when I got to it, barely lasted the first one, same again on the second, so off I went home, having worked up a sweat, and I've found a good place for the intervals though: 350m with 35m climb: 1.40 (on a bad day)
going to have to take fewer rest days, get out there more frequently, even if it's for an easy session
felt pretty good after yesterday's exertions and thought I ought to get out there, the sun had set so couldn't really go my usual routes and decided to try some hill intervals on the new estate ...
didn't feel so good when I got to it, barely lasted the first one, same again on the second, so off I went home, having worked up a sweat, and I've found a good place for the intervals though: 350m with 35m climb: 1.40 (on a bad day)
going to have to take fewer rest days, get out there more frequently, even if it's for an easy session
Sunday Jan 8, 2012 #
11 AM
running race 41:04 [5] 7.35 km (5:35 / km) +230m 4:50 / km
shoes: inov8 Mudclaw 272
Fell race, Peat Pit Woods & Shining Cliff
my first fell race, which wasn't on a fell, nor particularly steep, but it was very muddy, tried to take it steady on the first short lap because I wanted to pick people off in the second half of the race which was mostly uphill, I managed to get about three or four, but had to walk the last two climbs, letting one guy get away ...
(according to the Garmin, I did 7.35km for a 7km course - Hmmm.)
44th (out of 147), 10mins behind Peter Hodkinson, who was two minutes clear of the rest
my first fell race, which wasn't on a fell, nor particularly steep, but it was very muddy, tried to take it steady on the first short lap because I wanted to pick people off in the second half of the race which was mostly uphill, I managed to get about three or four, but had to walk the last two climbs, letting one guy get away ...
(according to the Garmin, I did 7.35km for a 7km course - Hmmm.)
44th (out of 147), 10mins behind Peter Hodkinson, who was two minutes clear of the rest
Friday Jan 6, 2012 #
12 PM
running 1:05:06 [3] 12.59 km (5:10 / km) +230m 4:44 / km
Matlock Bank, Bottom Moor, Farley Moor, Farley Hill
feeling better today, but going out on the long loop was a bit of a risk, wasn't sure about it for the first third, took it steady, but in the end kept going without much of a struggle, in fact I ran a longer version and at a slightly faster pace than I've done before -
bit of phlegm on the chest though, so let's see how the body reacts ...
feeling better today, but going out on the long loop was a bit of a risk, wasn't sure about it for the first third, took it steady, but in the end kept going without much of a struggle, in fact I ran a longer version and at a slightly faster pace than I've done before -
bit of phlegm on the chest though, so let's see how the body reacts ...
Thursday Jan 5, 2012 #
Note
(sick)
another day of unwellness: did I catch a chill running around Wirksworth in the rain or Hathersage Moor in the wind? what is a chill anyway?
Wednesday Jan 4, 2012 #
Note
(sick)
wiped out, guts in knot, hope it doesn't last
Tuesday Jan 3, 2012 #
Note
(rest day)
A race and a tough little terrain run on consecutive days: I'm really feeling it today, but I knew the weather was going to be awful. I'm getting fitter, no doubt, but I still need that recovery time.
Monday Jan 2, 2012 #
12 PM
running (terrain) 42:59 [4] 6.58 km (6:32 / km) +210m 5:38 / km
shoes: inov8 Mudclaw 272
Hathersage Moor
good terrain run mostly picking out small paths through the heather and bracken (and rocks) with the map from the SYO event, worked my way around the hills, until I got to the start of the long leg (16), which I then ran using the left route, the path wasn't as fast as anticipated, but it was still much faster than going straight - over 2 mins - and less taxing on the legs
didn't quite complete the planned loop, the final climb across bracken and marsh got me, but a good work out ...
good terrain run mostly picking out small paths through the heather and bracken (and rocks) with the map from the SYO event, worked my way around the hills, until I got to the start of the long leg (16), which I then ran using the left route, the path wasn't as fast as anticipated, but it was still much faster than going straight - over 2 mins - and less taxing on the legs
didn't quite complete the planned loop, the final climb across bracken and marsh got me, but a good work out ...
1 PM
running warm up/down 15:00 [2] 2.5 km (6:00 / km) +50m 5:27 / km
shoes: inov8 Mudclaw 272
warm down (walking and running from where I ended the run and the car)
Sunday Jan 1, 2012 #
Note
BOF Rankings Up-date
up to fortieth in M40, by virtue of the new year, but the new target is not age-class related: 7000 points (which wouldn't get me into the top 50 in M45 right now!). So, I've got to bag a 1200 or start scoring 1170+ regularly ...
up to fortieth in M40, by virtue of the new year, but the new target is not age-class related: 7000 points (which wouldn't get me into the top 50 in M45 right now!). So, I've got to bag a 1200 or start scoring 1170+ regularly ...
11 AM
Orienteering race 49:03 [4] *** 8.99 km (5:27 / km) +180m 4:58 / km
spiked:19/20c
Wirksworth Urban Race
this was, effectively, a blood race, but without much route choice, unfortunately, interesting to see the pace of the other runners, got a bit of stitch just before the halfway mark and lost touch with the pack behind the leaders, but kept a steady pace including on the hills, faded a bit around the half-hour mark ...
there were more path/terrain running than expected which meant a lot of slipping around in the mud in road shoes and banged the ball of my big toe on a rock, we'll see how that comes up over the next few days
Seventh, 5mins behind Stuart Thomson and Chris Millard
this was, effectively, a blood race, but without much route choice, unfortunately, interesting to see the pace of the other runners, got a bit of stitch just before the halfway mark and lost touch with the pack behind the leaders, but kept a steady pace including on the hills, faded a bit around the half-hour mark ...
there were more path/terrain running than expected which meant a lot of slipping around in the mud in road shoes and banged the ball of my big toe on a rock, we'll see how that comes up over the next few days
Seventh, 5mins behind Stuart Thomson and Chris Millard