Training Log Archive: philm64In the 7 days ending Jan 14, 2016:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | |||||||
Thursday Jan 14, 2016 #
Running 1:02:30 [4] 13.5 km (4:38 / km) +123m 4:26 / km
shoes: Saucony Guide 7
Typical Phil -self-obliterate run midweek. One run like this each week in the week should keep me in order.
Did my Malago route in reverse, bringing in 3-4 decent "hills" in the first few km, plus a 20-second 100m stretch, and a mostly downhill 800m in 3:00. Lots of verges; some efforts on flat roads as well (thinking of doing a ParkRun shortly).
Never really eased off, felt light, fit, strong & full of it. Very wet & slidy in places which suits O & moorland multi terrain 10k (in 10 days time). Shoes hopeless - whatever. they are great on the roads. stability.
Died in last 1km a bit, so eased right off & jogged in, defeated. which was kind of the whole point.
Nothing really hurt so feeling quite charmed right now.
http://www.mapometer.com/running/route_4226941.htm...
Did my Malago route in reverse, bringing in 3-4 decent "hills" in the first few km, plus a 20-second 100m stretch, and a mostly downhill 800m in 3:00. Lots of verges; some efforts on flat roads as well (thinking of doing a ParkRun shortly).
Never really eased off, felt light, fit, strong & full of it. Very wet & slidy in places which suits O & moorland multi terrain 10k (in 10 days time). Shoes hopeless - whatever. they are great on the roads. stability.
Died in last 1km a bit, so eased right off & jogged in, defeated. which was kind of the whole point.
Nothing really hurt so feeling quite charmed right now.
http://www.mapometer.com/running/route_4226941.htm...
10 AM
Orienteering 2:25:00 [1] 8.0 km (18:08 / km) +100m 17:04 / km
shoes: Yellow Mud Claw
Not really intense training, but 2.5 hours in Goblin combe, tagging & checking all my control sites, also gardening some overgrown paths, esp. on the yellow course. So a lot of time spent in the same place, on balance.
after 2 hours I tried to "run" a bit, being overdressed with a bum bag stuffed full of things, this felt more like OMM training. Still, good to be out & on feet for nearly 2.5 hours!
after 2 hours I tried to "run" a bit, being overdressed with a bum bag stuffed full of things, this felt more like OMM training. Still, good to be out & on feet for nearly 2.5 hours!
Tuesday Jan 12, 2016 #
Note
(rest day)
oh dear.
Monday Jan 11, 2016 #
Note
(rest day)
Sunday Jan 10, 2016 #
12 PM
Orienteering race 50:43 [5] 5.08 mi (9:59 / mi) +100m 9:25 / mi
shoes: Mud Claw 333
BOK Stock Hill Blue course, 6.85km 120m
Car parking duty for 90 mins first. Quite cold & hungry.
Started OK , fluked no 1 slightly, then was OK with bad map en route to no 2.
no 5, biggest error - took the west route on VERY fast path, then somehow got into wrong block of forest - 90 seconds. Fluked no 8 and no 25 (last control - which Clive cocked up), so will take this brief brain-wrong in return for not cocking up elsewhere when I definitely had no Plan B.
Enjoyed the open area to the East - running freely across the grass. My thing! Very quagmire-esque in other areas tho.....
5th. No idea how Rhod Buffett did 41:23. Clive 91 seconds ahead - ah well! Zac Hudd pips me 2 days in a row - dammit!
Good Blue course by Tommi Grover - thanks Tommi! Given conditions, this was as good as it could have been. Nice one, BOK.
Results: http://www.bristolorienteering.org.uk/results/bok-...
Routegadget: http://www.bok.routegadget.co.uk/rg2/#110
Car parking duty for 90 mins first. Quite cold & hungry.
Started OK , fluked no 1 slightly, then was OK with bad map en route to no 2.
no 5, biggest error - took the west route on VERY fast path, then somehow got into wrong block of forest - 90 seconds. Fluked no 8 and no 25 (last control - which Clive cocked up), so will take this brief brain-wrong in return for not cocking up elsewhere when I definitely had no Plan B.
Enjoyed the open area to the East - running freely across the grass. My thing! Very quagmire-esque in other areas tho.....
5th. No idea how Rhod Buffett did 41:23. Clive 91 seconds ahead - ah well! Zac Hudd pips me 2 days in a row - dammit!
Good Blue course by Tommi Grover - thanks Tommi! Given conditions, this was as good as it could have been. Nice one, BOK.
Results: http://www.bristolorienteering.org.uk/results/bok-...
Routegadget: http://www.bok.routegadget.co.uk/rg2/#110
Saturday Jan 9, 2016 #
9 AM
Running race (ParkRun) 19:39 [5] 5.0 km (3:56 / km) +67m 3:41 / km
shoes: Innovate Terraclaws
Pomphrey Hill Parkrun
Cold & wet - the hill (3 times) was just a quagmire, worthy of a grim XC race. The rest was paved paths, so my Terraclaw was a good idea, the best, but not ideal on 80% of the course. Ran on some verges at times.
Started "slow", but immediately horrendously boxed in, so it totally backfired on me, wasted energy & time extricating myself, then charged after rapidly disappearing "leading" group, inc Zac Hudd, apparently.
1st km in 3:44, about right. and in 8th, catching a couple, but not really bothered.
after 1 lap, I was in 7th, and dropping the 8th guy.
Put "boot" in slightly to get the 7th bloke. then he tore up 2nd hill so fast! took me another 500m to re-catch him. went past.
SOmehow reeled in more guys, til only Zac was left possibly as a target, but I had nowt left so just ran in as hard as I could, so not a flat out race, but definitely a 5 for effort. Last muddy hill I was lapping people , we were all just sliding!
Very pleased with 4th - thought I was in 5th, but heh. the winner reckoned it was a minute slower than usual - I'd say 45 seconds?
Sian did OK, her 2nd time on this course.
Kms 3:44, 4:11 (hill mud), 4:13 (hill mud), 3:38 (quite reasonable), 3:50 for last 911m (hill/mud) (Garmin says 4.91 km - eh?) Whatever.
results: http://www.parkrun.org.uk/pomphreyhill/results/wee...
- 1st in age/grade?
https://connect.garmin.com/modern/activity/1008634...
Cold & wet - the hill (3 times) was just a quagmire, worthy of a grim XC race. The rest was paved paths, so my Terraclaw was a good idea, the best, but not ideal on 80% of the course. Ran on some verges at times.
Started "slow", but immediately horrendously boxed in, so it totally backfired on me, wasted energy & time extricating myself, then charged after rapidly disappearing "leading" group, inc Zac Hudd, apparently.
1st km in 3:44, about right. and in 8th, catching a couple, but not really bothered.
after 1 lap, I was in 7th, and dropping the 8th guy.
Put "boot" in slightly to get the 7th bloke. then he tore up 2nd hill so fast! took me another 500m to re-catch him. went past.
SOmehow reeled in more guys, til only Zac was left possibly as a target, but I had nowt left so just ran in as hard as I could, so not a flat out race, but definitely a 5 for effort. Last muddy hill I was lapping people , we were all just sliding!
Very pleased with 4th - thought I was in 5th, but heh. the winner reckoned it was a minute slower than usual - I'd say 45 seconds?
Sian did OK, her 2nd time on this course.
Kms 3:44, 4:11 (hill mud), 4:13 (hill mud), 3:38 (quite reasonable), 3:50 for last 911m (hill/mud) (Garmin says 4.91 km - eh?) Whatever.
results: http://www.parkrun.org.uk/pomphreyhill/results/wee...
- 1st in age/grade?
https://connect.garmin.com/modern/activity/1008634...
Friday Jan 8, 2016 #
1 PM
Running 1:07:00 [3] 12.6 km (5:19 / km) +210m 4:55 / km
shoes: Yellow Mud Claw
Very muddy run from gym. Up some reasonable hills, but no "efforts". In yellow mud claws - up from gorge to ashton court (wet; bad patch at 20 minutes), then across to leigh woods, then realising I'm going to be out for way over an hour, down nightingale valley (getting sore now), then last 1.5km really quite grim - walked a bit of it. / bonking a bit due to lack of food due to worsening diabetes :(
Left calf seemed on the cusp of knotting - mental? no Achilles pain.
http://www.mapometer.com/running/route_4222675.htm...
then shower & sauna / big stretch - not sure if this is too little too late - need to get a stretching program in place, or I will start getting calf / Achilles issues. I NEED TO ADDRESS THIS.
ParkRun tomorrow? Hmmm. may just pace it to 20 mins.
Left calf seemed on the cusp of knotting - mental? no Achilles pain.
http://www.mapometer.com/running/route_4222675.htm...
then shower & sauna / big stretch - not sure if this is too little too late - need to get a stretching program in place, or I will start getting calf / Achilles issues. I NEED TO ADDRESS THIS.
ParkRun tomorrow? Hmmm. may just pace it to 20 mins.