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Training Log Archive: DonP

In the 7 days ending Dec 1:

activity # timemileskm+m
  Running9 5:12:45 38.1(8:13) 61.31(5:06)
  Orienteering3 42:48 7.3(5:52) 11.75(3:39)
  Total9 5:55:33 45.4(7:50) 73.06(4:52)

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Sunday Dec 1 #

10 AM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before Glasgow Parks Champs.

Orienteering race 11:08 [5] 2.4 mi (4:38 / mi)
shoes: VJ Supra

Glasgow Parks Race 1, Glasgow Green. Really cold and my breathing wasn't good. Ran as fast as I could but am way off the pace at the moment and finished accordingly.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Cool down jog. Lots of wheezing, coughing and spluttering.
12 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before Glasgow Parks Race 2.

Orienteering race 8:55 [5] 1.4 mi (6:22 / mi)
shoes: VJ Supra

Glasgow Parks Race 2, Queens Park. Usual struggle round and a few wobbles.

Was to the left of the thicket with the control in the middle if it, No 4, and couldn't get through to the flag. Had to run round until I found a way in.

Played safe by running round the paths to No 7 but lost more time in the process.

Too far left on No 8.

Finished even further off the pace and further down the field than Race 1 so game well and truly over.

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Token cool down.
2 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before Glasgow Parks Race 3.

Orienteering race 22:45 [5] 3.5 mi (6:30 / mi)
shoes: VJ Supra

Glasgow Parks Race 3, Pollok Park.

Truly shocking performance but I guess my morale was low before I started and I was tired and my breathing wasn't good.

Started 3rd equal MSV with Keith from ESOC who ran away from me going to No 1. Got past him going to No 2 then made a complete mess of 2 - 3 and Keith and Gary from FVO got past me and I was playing catch-up.

Got past them going to No 5 then chose a very safe route to No 6 to the right to avoid the rhododendrons where I'd come to grief in the past. Got to No 6 and found that Dixie and Robin from CLYDE had caught us.

They all ran away from me going up the hill to No 7 but overshot it and I got the control in the lead.

The group all ran away from me up the hill going to No 8 but I caught them again and hung on at the back.

Followed Dixie from No 10 - 11 but wonder if I could have got in the front of the group by going left and following the path as the straight route was slow.

Got to the last control in 3rd in the group and managed to overtake Dixie on the run to the finish but Keith was too fast and finished in front of me.

Finished a disappointing 4th and way behind the leaders but I guess I've done a lot this week and this race isn't one of my targets. Have really lost my pace recently.

An easy week then one of my target races next Saturday - the West District XC Champs.

That's the end of the orienteering for the year - not a great 2nd half at all. Need to regroup and get ready for the main orienteering targets for next year.

Saturday Nov 30 #

9 AM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Saucony Fastwitch SS18

Usual warm up before Parkrun.

Running race 19:15 [5] 3.1 mi (6:13 / mi)
shoes: Saucony Fastwitch SS18

Linwood Parkrun on a bitterly cold morning. It was -5C and I was really worried about it affecting my asthma but it wasn't too bad once I got going.

On my own for the majority of the run and there was quite a bit of ice in places in the woods which meant we had to run on the grass beside the trail but still not happy with how I'm running these days. I should be well under 19 minutes but it's not happening.

Apparently I have to go orienteering tomorrow. It's been a while!

Running warm up/down 13:30 [3] 1.5 mi (9:00 / mi)
shoes: Saucony Fastwitch SS18

Cool down lap of the course with Amelia, Melissa and Ryan.

Friday Nov 29 #

1 PM

Running 29:00 [3] 3.2 mi (9:04 / mi)
shoes: Kalenji Kiprun Trail XT6

Recovery run from work to Posties and Levengrove Parks including the usual mini hill session on the hill up to the old church.

Thursday Nov 28 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Warm up before track session.

Running intervals 38:00 [5] 5.0 mi (7:36 / mi)
shoes: Kalengi Kiprun SD

Track session with the athletic club at Linwood Track on another very cold evening (2C) with a strong northerly wind.

Session was 400m (100m easy jog in 1min) + 600m (100m easy jog in 1min) + 800m (200m easy jog in 90 secs) + 1,000m (200m easy jog in 2mins) + 1,200m (200m easy jog in 2mins) + 1,000m (200m easy jog in 2mins) + 800m (200m easy jog in 90 secs) + 600m (100m easy jog in 1min) + 400m.

Running quite well for once.

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalengi Kiprun SD

Cool down run round nearby streets.

Wednesday Nov 27 #

7 PM

Running 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Run round the 'Run the Park After Dark' course putting out the markers.

Running 24:30 [3] 3.1 mi (7:54 / mi)
shoes: Brooks GTS 17

No-one of my standard running this evening so I ran round the course with the '24 Minute Boys'.

Running 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Run round the course bringing in the markers.

Tuesday Nov 26 #

12 PM

Running 28:00 [3] 2.5 mi (11:12 / mi)
shoes: Kelengi Kiprun Trail XT7

Easy recovery run in Whinney Hill Woods.

Monday Nov 25 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Warm up before intervals.

Running intervals 40:30 [5] 5.7 mi (7:06 / mi)
shoes: Brooks GTS 17

Interval session with the athletic club on the trails on Linwood Moss. Session was 1min(30seconds easy jog recovery) + 3 x ((3mins (90secs easy jog recovery) + (6mins (2mins easy jog recovery)) + 1min.

Running okay after my breathing settled down.

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Brooks GTS 17

Cool down.

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