Training Log Archive: philm64In the 7 days ending Nov 28, 2015:
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Saturday Nov 28, 2015 #
9 AM
Running race 19:53 [5] 5.0 km (3:59 / km)
shoes: Saucony Guide 7
Ashton court parkrun. https://connect.garmin.com/modern/activity/9691925...
Quite wheezy - cold air? windy & stormy - puddles. Wore helly, t-shirt, trainers not racers, & extra lycra shorts.
Start a bit weird, going up hill was .... not feeling very good.
2nd km was even worse at 4:48 - oh dear. Tried to kick in (as I had done last year at thispoint with massive effectiveness - this time was very "meh".
Then remembered I'm coming back from knee injury, so gave myself a break.
Ran hard back thru puddles, trying to hold off the Ken Ham/Hom "Wok" man from Westbury (Achieved); passed another Vet50 with a mini rucsac on (why do people wear these things????), two mini kicks on the flat bits of the descent, and to my surprise, broke 20 mins (lost a place on the run-in - bothered?) . Only 22nd!! what is going on!?!??! way behind a group who really didn't look that good..... sigh.
Wheezy after
Kms: 4:11 (start/steep uphill), 4:47 (longggggg hill), 4:00 (turn), 3:24; 3:20. Garmin says 5.03km. 8 seconds last 28metres.
Result: http://www.parkrun.org.uk/ashton-court/results/wee...
That'll do. Knee no bother at all - amazing - ligament has obviously re-attached / mended. Good-oh!
Matt Crane's pb on this course is 16:54......
Quite wheezy - cold air? windy & stormy - puddles. Wore helly, t-shirt, trainers not racers, & extra lycra shorts.
Start a bit weird, going up hill was .... not feeling very good.
2nd km was even worse at 4:48 - oh dear. Tried to kick in (as I had done last year at thispoint with massive effectiveness - this time was very "meh".
Then remembered I'm coming back from knee injury, so gave myself a break.
Ran hard back thru puddles, trying to hold off the Ken Ham/Hom "Wok" man from Westbury (Achieved); passed another Vet50 with a mini rucsac on (why do people wear these things????), two mini kicks on the flat bits of the descent, and to my surprise, broke 20 mins (lost a place on the run-in - bothered?) . Only 22nd!! what is going on!?!??! way behind a group who really didn't look that good..... sigh.
Wheezy after
Kms: 4:11 (start/steep uphill), 4:47 (longggggg hill), 4:00 (turn), 3:24; 3:20. Garmin says 5.03km. 8 seconds last 28metres.
Result: http://www.parkrun.org.uk/ashton-court/results/wee...
That'll do. Knee no bother at all - amazing - ligament has obviously re-attached / mended. Good-oh!
Matt Crane's pb on this course is 16:54......
2 PM
Note
Indoor roped climbing at RedPoint with Lee Phibben from SRC.
Good session - my 3rd in 4 days (too much?) - lots of good leads around 6a; two big 6b leads with one rest each, top rope some desperate 6c-ish routes which I couldnt' do.
Very fit? (for climbing). good stuff.
Lee's a sub-40 10km runner age 42, but also prefers climbing..... :)
Good session - my 3rd in 4 days (too much?) - lots of good leads around 6a; two big 6b leads with one rest each, top rope some desperate 6c-ish routes which I couldnt' do.
Very fit? (for climbing). good stuff.
Lee's a sub-40 10km runner age 42, but also prefers climbing..... :)
Friday Nov 27, 2015 #
11 AM
Note
TCA bouldering with Liz & Gnellie.
Very good sesh, lots of good problems, closing the gap on the twins!
Totally knackered by the end, but all very good. Finger strength coming on nicely for Spain :)
ALso a 6a circuit - quite easy. Pumped!
Very good sesh, lots of good problems, closing the gap on the twins!
Totally knackered by the end, but all very good. Finger strength coming on nicely for Spain :)
ALso a 6a circuit - quite easy. Pumped!
Thursday Nov 26, 2015 #
1 PM
Running 33:00 [3] 5.5 km (6:00 / km) +25m 5:52 / km
shoes: Brooks Ravenna 5
Steady run from gym. to under bridge & beyond. Felt very unfit. slow & heavy / fat, tho I'm not (fat). Obviously lost s lot of running form in last month. oh well. Knee seemed oK if a little weak.
2 PM
Gym 25:00 [3]
gym - situps & knee stuff, plus pectorals, stretching in sauna, 15 mins (4km) on cross trainer. Yawn. (after run).
Wednesday Nov 25, 2015 #
12 PM
Note
BLOC bouldering - first time there, really nice place, got in loads of decent problems & 3 circuits - a 5 & 2 6a's.
Fingers knackered, but all good I hope. IN training for spain next month :)
http://blocclimbing.co.uk/
Fingers knackered, but all good I hope. IN training for spain next month :)
http://blocclimbing.co.uk/
3 PM
Running 18:00 [2] 2.2 mi (8:11 / mi) +40m 7:45 / mi
Easy jog in park, see how knee is - seemed OK, but not perfect.
Don't feel fit, but had just done hard bouldering....
Don't feel fit, but had just done hard bouldering....
Tuesday Nov 24, 2015 #
Note
(rest day)
At last a real rest day
unticked injury box as no knee pain now.
Will resume a gentle plan to get back to running. No races yet.
unticked injury box as no knee pain now.
Will resume a gentle plan to get back to running. No races yet.
Sunday Nov 22, 2015 #
11 AM
Orienteering race (Score) 49:04 [3]
shoes: Mud Claw 333
BOK SWOA 50th anniversary 50 minute score event. Ashton Court mansion.
Jogged round - wore too many clothes, and too many knee supports! but that's a minor detail.
No knee pain - HURRRAAHHHHHHHHHHHH
Trundled round, passing those who'd gone off faster, and dropping those who ran faster but (unlike me) don't know every blade of grass on AC.
just got all controls in 49mins, including chatting to two women & their dogs about O after about 45 minutes.
Really nice buffet after (except it had all been eaten by the time I got there!) then prizes. Notable today - apart from the great atmosphere & the occasion & goodwill in the room (70 registered - 141 people turned up - Amazing!) was that a VERY gifted local athlete turned up - Owain Jones, B&W AC - he can run 5km in about 14:36, and he would have won had he not missed one control by accident. Clive therefore (and quite rightly, given the event) won the "race", and I was delighted with 7th.
MATTHEW OWEN GET TRAINING FOR M50 please!! :)
http://www.bristolorienteering.org.uk/sites/defaul...
Jogged round - wore too many clothes, and too many knee supports! but that's a minor detail.
No knee pain - HURRRAAHHHHHHHHHHHH
Trundled round, passing those who'd gone off faster, and dropping those who ran faster but (unlike me) don't know every blade of grass on AC.
just got all controls in 49mins, including chatting to two women & their dogs about O after about 45 minutes.
Really nice buffet after (except it had all been eaten by the time I got there!) then prizes. Notable today - apart from the great atmosphere & the occasion & goodwill in the room (70 registered - 141 people turned up - Amazing!) was that a VERY gifted local athlete turned up - Owain Jones, B&W AC - he can run 5km in about 14:36, and he would have won had he not missed one control by accident. Clive therefore (and quite rightly, given the event) won the "race", and I was delighted with 7th.
MATTHEW OWEN GET TRAINING FOR M50 please!! :)
http://www.bristolorienteering.org.uk/sites/defaul...