Training Log Archive: BrandNewMeIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
1 PM
Orienteering - race 1:04:55 [3] 5.11 mi (12:42 / mi)
slept:8.5
http://www.britishorienteering.org.uk/index.php?pg...;
Hahahahaha!
Scratched my eye so can't type, but was able to map read enough. Great fun!
Route on rg2
Northern champs m35/40. Blakeholm. I was navigating really well and the map was talking my language, so good. Lost time at 4 (30secs, too low), 5 slow up the hill, 8 needed to pay more attention to what was in the circle, 9 very hesitant and uncertain. Got lucky to 12 - plan needed! Calf started to ache at 13. 15 tired, sloppy, 1 min, ditto 16. 17 also sloppy. 20. Contoured around. Too low. Arse (L glute) was really aching badly by now and kept falling over. Fell 3 times in succession on the path at the feet if some ramblers. V embarassing. Was a bit worried I had something v wrong as I was struggling to stand, but looked at the watch, saw jase's time was do-able so went for it - and got all of them!
Need to work on glutes and hill strength physically (lose weight?). felt fabulous, better than for ages overall though. Loads of fight today!
Hahahahaha!
Scratched my eye so can't type, but was able to map read enough. Great fun!
Route on rg2
Northern champs m35/40. Blakeholm. I was navigating really well and the map was talking my language, so good. Lost time at 4 (30secs, too low), 5 slow up the hill, 8 needed to pay more attention to what was in the circle, 9 very hesitant and uncertain. Got lucky to 12 - plan needed! Calf started to ache at 13. 15 tired, sloppy, 1 min, ditto 16. 17 also sloppy. 20. Contoured around. Too low. Arse (L glute) was really aching badly by now and kept falling over. Fell 3 times in succession on the path at the feet if some ramblers. V embarassing. Was a bit worried I had something v wrong as I was struggling to stand, but looked at the watch, saw jase's time was do-able so went for it - and got all of them!
Need to work on glutes and hill strength physically (lose weight?). felt fabulous, better than for ages overall though. Loads of fight today!
Saturday May 3, 2014 #
2 PM
Orienteering - race 52:05 [3] 3.93 mi (13:15 / mi)
slept:7.0
Summerhouse knott middle. Black course
Missed 2 badly, then 3 and 4. Then was in a big huff. But I realised that I was pushing too hard, needed to relax a bit, and it took off again after that and I really enjoyed it. Great course. Such fun. Route on rg2. Other misses. Thought it was on southern rocks at 8, missed the rides to 11. Slow route to 12. Dropped a little at 18, though I was running too fast here really. 30 secs at 22. Such amazing orienteering! Best of the year. Control 12 didn't work for me so result.
Missed 2 badly, then 3 and 4. Then was in a big huff. But I realised that I was pushing too hard, needed to relax a bit, and it took off again after that and I really enjoyed it. Great course. Such fun. Route on rg2. Other misses. Thought it was on southern rocks at 8, missed the rides to 11. Slow route to 12. Dropped a little at 18, though I was running too fast here really. 30 secs at 22. Such amazing orienteering! Best of the year. Control 12 didn't work for me so result.
Friday May 2, 2014 #
7 AM
Cycle commute 1:00:00 [3] 4.0 mi (15:00 / mi)
slept:7.5
Cycle. Got a slight pain in my heel last night. I was trying to get the kids to brush their teeth and they kept running off. Turns out tired legs don't like it when you attempt to carry a writhing 20kg+ load in a restraint position. Pain v slight but I am postponing the morning jog until this evening to see how things pan out.
Thursday May 1, 2014 #
7 AM
Cycle commute 1:00:00 [3] 4.0 mi (15:00 / mi)
slept:7.2
Grim, grim morning of rain and wind. By the time I had dropped Laurence off at breakfast club and Lucy off at nursery, I was drenched and frozen, and then set off for work. Nice!
12 PM
Road running 1:10:38 [3] 10.0 mi (7:04 / mi)
7:16, 7:03, 7:00, 6:59, 7:01 35:19
7:06, 7:16, 7:02, 7:03, 6:47 35:19
This was supposed to be an acceleration run with a negative split, but with a strong breeze behind me going out, and a headwind coming back, I am pleased to have been able to keep it even (though the uphill first mile / downhill second mile always helps.
I was a bit tired after this mornings freezing and thawing out. I was also worried that I have been a bit too mellow recently (injuries feel under control for the first time in over a year, and I have persuaded Nick Lightfoot to coach me - its all good), and it always helps to have a bit of fire in your belly for runs like this. So I took a leaf out of Tessa's book, and got pissed off about junior selections again.
7:06, 7:16, 7:02, 7:03, 6:47 35:19
This was supposed to be an acceleration run with a negative split, but with a strong breeze behind me going out, and a headwind coming back, I am pleased to have been able to keep it even (though the uphill first mile / downhill second mile always helps.
I was a bit tired after this mornings freezing and thawing out. I was also worried that I have been a bit too mellow recently (injuries feel under control for the first time in over a year, and I have persuaded Nick Lightfoot to coach me - its all good), and it always helps to have a bit of fire in your belly for runs like this. So I took a leaf out of Tessa's book, and got pissed off about junior selections again.
Wednesday Apr 30, 2014 #
7 AM
Cycle commute 1:00:00 [3] 4.0 mi (15:00 / mi)
slept:6.5 (rest day)
Not feeling too bad this morning considering last night's intervals.
Tuesday Apr 29, 2014 #
8 AM
Cycle commute 1:00:00 [3] 6.4 mi (9:22 / mi)
slept:7.5
Lovely morning, and saw some new ducklings on the canal, which even made up for cycling over dog shit and getting it on my leg, and forgetting clothes to change into.
8 PM
Intervals - long endurance 30:00 [3]
Martin's intervals
Decided to stick to Graeme for my first reps session back, then I'd have a pacer.
Rep 1 - gritting my teeth in the expectation of pain from the start, but actually it was quite easy, very easy in fact. Was graeme putting his usually effort in or going easy? He seemed to be breathing fairly hard though. Jog along behind or push on? Stay behind, as it is only the first rep. 4:39
Rep 2 - also really easy. Stick behind still. 4:41-ish
Rep 3 - almost from the start things are getting painful. Calves are tightening. By middle meadow walk it is getting pretty bad. Drop out? Nah, it's not achillies or soleus, so dig in. Pain. Hanging on to Graeme's back now. 4:44
Rep 4 - now it is my quads that are killing. Ow! Getting tighter and tighter. Drop out or dig in? Dig in. The breathing is actually quite easy. The muscle pain is not. 4:45
Rep 5 - the last one. Surely I can manage one last rep? I sit behind Graeme's sweaty back and grit my teeth again - and go slower still. 4:46.
Did it! Yay! No serious pain, just tightening. If I could actually stop the tightening I could run quite fast. When I have been running really well in the past I have been able to do 5 sub-4:30 reps. That doesn't seem too far off. Just need to work out how to stop my legs hurting. Hmm.
Decided to stick to Graeme for my first reps session back, then I'd have a pacer.
Rep 1 - gritting my teeth in the expectation of pain from the start, but actually it was quite easy, very easy in fact. Was graeme putting his usually effort in or going easy? He seemed to be breathing fairly hard though. Jog along behind or push on? Stay behind, as it is only the first rep. 4:39
Rep 2 - also really easy. Stick behind still. 4:41-ish
Rep 3 - almost from the start things are getting painful. Calves are tightening. By middle meadow walk it is getting pretty bad. Drop out? Nah, it's not achillies or soleus, so dig in. Pain. Hanging on to Graeme's back now. 4:44
Rep 4 - now it is my quads that are killing. Ow! Getting tighter and tighter. Drop out or dig in? Dig in. The breathing is actually quite easy. The muscle pain is not. 4:45
Rep 5 - the last one. Surely I can manage one last rep? I sit behind Graeme's sweaty back and grit my teeth again - and go slower still. 4:46.
Did it! Yay! No serious pain, just tightening. If I could actually stop the tightening I could run quite fast. When I have been running really well in the past I have been able to do 5 sub-4:30 reps. That doesn't seem too far off. Just need to work out how to stop my legs hurting. Hmm.
Drills 10:00 [3]
Road running 30:00 [3]
Warm up and down
Monday Apr 28, 2014 #
2 PM
Orienteering - training 36:00 [3] 4.2 mi (8:34 / mi)
slept:2.5
Oh dear. Woke at 1:30 and couldn't get back to sleep. On the bright side, plenty of ironing done, pretty little pre-woc training plan started, article for ESOC magazine on EOC started, bubo cup entry fees paid. I should do this more often.
Unfortunately I am so tired today I am having problems walking straight. Jogged the first 18 controls of the old gits big weekend city race. Nav was woeful, but it was just a reason to get out of the house. I enjoyed it. It was refreshing to do some sprint for a change.
Unfortunately I am so tired today I am having problems walking straight. Jogged the first 18 controls of the old gits big weekend city race. Nav was woeful, but it was just a reason to get out of the house. I enjoyed it. It was refreshing to do some sprint for a change.