Training Log Archive: philm64In the 7 days ending Dec 4, 2015:
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Friday Dec 4, 2015 #
4 PM
Running 38:00 [3] 4.0 mi (9:30 / mi)
shoes: Innovate Terraclaws
Drive to Yorkshire.
Digley with Chas and Simon. Steady & sociable; just right after 4 hours at the wheel.
Digley with Chas and Simon. Steady & sociable; just right after 4 hours at the wheel.
Thursday Dec 3, 2015 #
Note
(rest day)
Quite tired. Another rest day. That's 3 days off in 4! I must be slacking off....
Wednesday Dec 2, 2015 #
Note
(rest day)
Rest day - pretty sore & achey, but intact. Quite stiff & inflexible.
Now to taper before weekend - which means seriously tee total.
I may ease off on the running, too.
Passed the time counting my ribs in bed this morning. Wondering about earning extra £££ as an extra in a WWII prison camp movie? My head's practically shaved as it is.
No chance - my shoulders are too big (from that pesky rock climbing hobby I have).
Now to taper before weekend - which means seriously tee total.
I may ease off on the running, too.
Passed the time counting my ribs in bed this morning. Wondering about earning extra £££ as an extra in a WWII prison camp movie? My head's practically shaved as it is.
No chance - my shoulders are too big (from that pesky rock climbing hobby I have).
Tuesday Dec 1, 2015 #
11 AM
Running 55:00 [3] 11.5 km (4:47 / km) +130m 4:32 / km
shoes: Innovate Terraclaws
Run from gym, in new terraclaws, only intended to do a few easy laps of park, but got carried away and headed off up the gorge, under the bridge, up to leigh woods, in the mud & mire.... ran quite well in the woods, focussing on sustained bursts up gentle inclines.... quite fit but not quite where i was in late October... yet.
A bit silly really - shoes seem a bit feeble, not much upper support, so a first run of 55 mins a bit much, but whatever.
thigh strengthening in the gym. 6 x 15seconds with rests.
A bit silly really - shoes seem a bit feeble, not much upper support, so a first run of 55 mins a bit much, but whatever.
thigh strengthening in the gym. 6 x 15seconds with rests.
1 PM
Note
TCA bouldering. Proper hard. Utterly shattering, right after a 55 minute run...
good for me to suffer!
Did 6a circuit twice - once backwards.
Managed an orange (5-6b) RIGHT at the end - 3rd go, then did it again! YAY
hands wrecked & clearly in need of food & rest. Great stuff.
NOthing like as knackering as the OMM tho.
good for me to suffer!
Did 6a circuit twice - once backwards.
Managed an orange (5-6b) RIGHT at the end - 3rd go, then did it again! YAY
hands wrecked & clearly in need of food & rest. Great stuff.
NOthing like as knackering as the OMM tho.
3 PM
Note
Osteopath.
She seems to think I'm not too bad, & did one manipulation, which was quite mellow, so hopefully I'll improve.
It's only pain, this isn't an injury.
She reckons I'm impressively lean!!! Ha. Thin-is-us.
She seems to think I'm not too bad, & did one manipulation, which was quite mellow, so hopefully I'll improve.
It's only pain, this isn't an injury.
She reckons I'm impressively lean!!! Ha. Thin-is-us.
Monday Nov 30, 2015 #
Note
(rest day)
Various bits aching & stiff, but nothing injured. Rest day . phoned osteopath.
Tired, & hungry. weighed myself. 67.9kg ..... hmmmm.
Tired, & hungry. weighed myself. 67.9kg ..... hmmmm.
Sunday Nov 29, 2015 #
11 AM
Orienteering race 49:31 [5] 7.0 km (7:04 / km) +235m 6:03 / km
shoes: Mud Claw 333
BOK New Beechenhurst Short Brown, 7km, 235m climb, only 11 controls.
Pressure off, so really enjoyed this, despite rather nasty weather.
Something went into my eye on way to no 1 - was really bad, only lost 15 seconds, but at one point, it was, right, this needs sorting or I'm retiring!
Flew round the last part of course, as knee (which I'd been careful with on steep descents) was not complaining - so happy about this! - Garmin piped up with a 4:18 km, blimey.
Fast finish to break 50 mins, which was "target" tho of course, this could have been a lot worse...
So knee issue over, it seems, and I'm back in the saddle.
http://www.bristolorienteering.org.uk/sites/defaul...
Routegadget: http://www.bok.routegadget.co.uk/rg2/#108&cour...
Garmin: https://connect.garmin.com/modern/activity/9703671...
Pressure off, so really enjoyed this, despite rather nasty weather.
Something went into my eye on way to no 1 - was really bad, only lost 15 seconds, but at one point, it was, right, this needs sorting or I'm retiring!
Flew round the last part of course, as knee (which I'd been careful with on steep descents) was not complaining - so happy about this! - Garmin piped up with a 4:18 km, blimey.
Fast finish to break 50 mins, which was "target" tho of course, this could have been a lot worse...
So knee issue over, it seems, and I'm back in the saddle.
http://www.bristolorienteering.org.uk/sites/defaul...
Routegadget: http://www.bok.routegadget.co.uk/rg2/#108&cour...
Garmin: https://connect.garmin.com/modern/activity/9703671...
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..... :)