Training Log Archive: philm64In the 7 days ending Jul 20, 2016:
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Wednesday Jul 20, 2016 #
Note
(rest day)
Less hot today.
Did some stretching whilst watching TdF go thru places I'm soon to be visiting!
Not too tired - but rest day totally needed.....
Did some stretching whilst watching TdF go thru places I'm soon to be visiting!
Not too tired - but rest day totally needed.....
Tuesday Jul 19, 2016 #
10 AM
Running (heatwave) 35:00 [4] 7.5 km (4:40 / km) +90m 4:24 / km
shoes: Saucony Guide 7
Wayyyyy too hot for this http://www.bbc.co.uk/weather/2654675
"Steady" run, Knowle.
Tried to run - uphills for 1st 15 mins - went ok.
then dying after 25 mins, had to stop / jog / walk / stretch.
Got home in seriously overheated mode & had to recover
No more running in this, thanks! temp on terrace currently 29.5 in the shade.....
"Steady" run, Knowle.
Tried to run - uphills for 1st 15 mins - went ok.
then dying after 25 mins, had to stop / jog / walk / stretch.
Got home in seriously overheated mode & had to recover
No more running in this, thanks! temp on terrace currently 29.5 in the shade.....
Monday Jul 18, 2016 #
Note
(rest day)
Hot day; tired; felt sick in night.
A few hours' easy surveying at Tyntesfield. My event there on sat 8th October. Wore a sunhat the whole time.
My "new" compass - Silva, bought at BOC after I smashed the previous one falling - is VERY hard to turn (the dial). - any idea why? can this be lubricated? Thanks.
A few hours' easy surveying at Tyntesfield. My event there on sat 8th October. Wore a sunhat the whole time.
My "new" compass - Silva, bought at BOC after I smashed the previous one falling - is VERY hard to turn (the dial). - any idea why? can this be lubricated? Thanks.
Sunday Jul 17, 2016 #
10 AM
Note
Long walk in Brecon beacons Llanfrynach Horseshoe including Fan -y-Big (pronounced "Vanner big" for those who might think this amusing).
11 miles-ish, 7 hours or so; lots of climb, visited wreckage of wellington bomber (1942) as well (Canadian crew killed outright)
https://connect.garmin.com/modern/activity/1260350...
https://connect.garmin.com/modern/activity/1260350...
Very tired & legs / feet dead at the end.
Partly due to Towpath still, for sure.
11 miles-ish, 7 hours or so; lots of climb, visited wreckage of wellington bomber (1942) as well (Canadian crew killed outright)
https://connect.garmin.com/modern/activity/1260350...
https://connect.garmin.com/modern/activity/1260350...
Very tired & legs / feet dead at the end.
Partly due to Towpath still, for sure.
Saturday Jul 16, 2016 #
2 PM
Note
Easy day's sport climbing above Abergavenney. Gilwern Hill. With Liz.
about 7 pitches, mostly quite short & easy, from 4 to 6a.
Last 2 were 5+ & 6a & quite steep but as I weight about , oooh, nothing, my lack of strength was compensated for & I did not get tired or pumped.
Enjoyed. Need to do more of this . vastly nicer than indoor nonsense.
about 7 pitches, mostly quite short & easy, from 4 to 6a.
Last 2 were 5+ & 6a & quite steep but as I weight about , oooh, nothing, my lack of strength was compensated for & I did not get tired or pumped.
Enjoyed. Need to do more of this . vastly nicer than indoor nonsense.
Friday Jul 15, 2016 #
7 PM
Running race (towpath) 37:46 [5] 6.29 mi (6:00 / mi) +20m 5:57 / mi
shoes: Saucony Fastwitch 6
GWR Towpath Mob Match, 10km up & down towpath.
22nd/?230? ; 37:46
Started well and ignored the massing of B&W at the front. Sensible 1km - 3:42?
sat in behind Sergio BP (36:37 for 10km last month....) - found it OK. Kicked off at 3km to try to ensure we kept it going, passing several others, then relinquished it to him again (SRC domestique?)
Approaching turn, was mighty put off by the imperious sight of Owain Jones leading a desperate looking Jarlath McKenna, and another B&W hot shot, then the shapely form of Jenny Spink (I've had 2 pints as I write this), then the nasty little form of Nicola Brookland, who shouted a mild insult at us. Thanks.
Turn (5km ) in 18:38 / 18:40 called out. It's a sign of my expectations that I found this split a tad disappointing.
Now in a train of 5 quality SRCers - Matt Burns, me, Tim Ginns, SImon C., & Sergio BP. Hard to pass with thin path & people coming in opposite direction. At 6.5km, on a twisty hill, Simon & I put the boot in big time & dropped the lot. Then I dropped SImon . Alone -am I going to win the SRC train? Am I worthy? Reeled in 2 others - 8km, was dying - but not too bad..... still knocked out a 3:40 (& sub-30 for 8km/5 miles is always nice), but Simon came back at me and by 9km I was on the ropes.
Simon broke me with 500m to go but Sergio couldn't get back & Bryan Walsh was also coming up... luckily I held on. ouch. It hurt!
SRC came 2nd to B&W. Lots of merriment. All good clean fun (despite the beers at the finish!)
I did 37:42 2 years ago, different course, but that day, my Garmin said 9.8km & I kept running to "10km" in 38:30-ish. This time, my 10k beeped 100m before I finished..... just sayin'. I reckon tonight was a better performance than 2014.
Results: Jarlath 2nd, but not to Owain!
http://www.greatwesternrunners.org.uk/index.php/re...
That's my 10k done & dusted for a bit.
https://connect.garmin.com/modern/activity/1257385...
22nd/?230? ; 37:46
Started well and ignored the massing of B&W at the front. Sensible 1km - 3:42?
sat in behind Sergio BP (36:37 for 10km last month....) - found it OK. Kicked off at 3km to try to ensure we kept it going, passing several others, then relinquished it to him again (SRC domestique?)
Approaching turn, was mighty put off by the imperious sight of Owain Jones leading a desperate looking Jarlath McKenna, and another B&W hot shot, then the shapely form of Jenny Spink (I've had 2 pints as I write this), then the nasty little form of Nicola Brookland, who shouted a mild insult at us. Thanks.
Turn (5km ) in 18:38 / 18:40 called out. It's a sign of my expectations that I found this split a tad disappointing.
Now in a train of 5 quality SRCers - Matt Burns, me, Tim Ginns, SImon C., & Sergio BP. Hard to pass with thin path & people coming in opposite direction. At 6.5km, on a twisty hill, Simon & I put the boot in big time & dropped the lot. Then I dropped SImon . Alone -am I going to win the SRC train? Am I worthy? Reeled in 2 others - 8km, was dying - but not too bad..... still knocked out a 3:40 (& sub-30 for 8km/5 miles is always nice), but Simon came back at me and by 9km I was on the ropes.
Simon broke me with 500m to go but Sergio couldn't get back & Bryan Walsh was also coming up... luckily I held on. ouch. It hurt!
SRC came 2nd to B&W. Lots of merriment. All good clean fun (despite the beers at the finish!)
I did 37:42 2 years ago, different course, but that day, my Garmin said 9.8km & I kept running to "10km" in 38:30-ish. This time, my 10k beeped 100m before I finished..... just sayin'. I reckon tonight was a better performance than 2014.
Results: Jarlath 2nd, but not to Owain!
http://www.greatwesternrunners.org.uk/index.php/re...
That's my 10k done & dusted for a bit.
https://connect.garmin.com/modern/activity/1257385...
Thursday Jul 14, 2016 #
Note
(rest day)
stretching & some foam roller whilst watching a lot of sport online & on TV
getting quite keen on the prospect of Mob Match towpath 10k, it has to be said.....
10k there last year: 40:32 (dismal) (post injury)
10k there 2014: 37:42 (age pb, aged 49 & 11/12ths)
neither were mob matches, though......
2016......? hoping for 37 dead?
getting quite keen on the prospect of Mob Match towpath 10k, it has to be said.....
10k there last year: 40:32 (dismal) (post injury)
10k there 2014: 37:42 (age pb, aged 49 & 11/12ths)
neither were mob matches, though......
2016......? hoping for 37 dead?
7 PM
Orienteering race (Urban) 41:41 [5] 5.0 mi (8:20 / mi) +90m 7:54 / mi
shoes: Saucony Guide 7
BOK Urbna, Dursley/Cam
Warm up + Adam
Blue 5.3km, quite hilly.
Good course. Didn't think I made any mistakes really, but it "transpires" (in te pub) that some of my route choices were naff. eg. 11-12 I thought going west was good, as avoided climb, but it was 30 - 45 seconds slower . Oops.
Owain Jones - 4 months' O experience, to my 35 years; overtook me without noticing, due to his superior.... navigation!! (11-12). And once he was away, I had no chance of catching him, as he was running "easily" (for him - faster than my race pace - by a lot) - and, to my amazement, not stopping - either to look at map or at controls. I was lucky to glimpse him on the horizon a couple of times but he was away. This guy is M35 already. We need to get him in the forest....
To remind people, Owain "can run a bit" - pb of 14:21 for 5km.
http://www.caerphilly.gov.uk/News/News-Bulletin/Ju...!
and 31:04 for 10k 3 weeks ago. For another easy win.
https://www.fullonsport.com/event/60080/results
Results: just pipped Cecilie & Andy M!
http://www.bristolorienteering.org.uk/results/urba...
Warm down + Adam & Owain. Left hamstring stiff.
Warm up + Adam
Blue 5.3km, quite hilly.
Good course. Didn't think I made any mistakes really, but it "transpires" (in te pub) that some of my route choices were naff. eg. 11-12 I thought going west was good, as avoided climb, but it was 30 - 45 seconds slower . Oops.
Owain Jones - 4 months' O experience, to my 35 years; overtook me without noticing, due to his superior.... navigation!! (11-12). And once he was away, I had no chance of catching him, as he was running "easily" (for him - faster than my race pace - by a lot) - and, to my amazement, not stopping - either to look at map or at controls. I was lucky to glimpse him on the horizon a couple of times but he was away. This guy is M35 already. We need to get him in the forest....
To remind people, Owain "can run a bit" - pb of 14:21 for 5km.
http://www.caerphilly.gov.uk/News/News-Bulletin/Ju...!
and 31:04 for 10k 3 weeks ago. For another easy win.
https://www.fullonsport.com/event/60080/results
Results: just pipped Cecilie & Andy M!
http://www.bristolorienteering.org.uk/results/urba...
Warm down + Adam & Owain. Left hamstring stiff.