Training Log Archive: PsubaIn the 7 days ending Feb 20, 2016:
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Saturday Feb 20, 2016 #
Running warm up/down 4:32 0.89 km (5:06 / km) +1m 5:04 / km
ahr:147 max:156 shoes: Saucony Excursion TR8
Running 24:50 5.0 km (4:58 / km) +3m 4:57 / km
ahr:159 max:169 shoes: Saucony Excursion TR8
Running warm up/down 2:21 0.47 km (5:01 / km)
ahr:146 max:157 shoes: Saucony Excursion TR8
Running hills 1:30:46 11.64 km (7:48 / km) +730m 5:56 / km
ahr:156 max:177 shoes: VJ Supra
Durdle door hill rep timings were
4:58
5:02
5:16
5:16
5:20
5:20
5:27 (although I had to stop and walk behind a couple on the steps for a while)
Friday Feb 19, 2016 #
Running intervals 22:31 3.87 km (5:50 / km) +1m 5:49 / km
ahr:150 max:179 shoes: Saucony Excursion TR8
As the rain started to fall I decided to interrupt but as I was running the last in the park, a badly behaving dog, despite its owner shouting at it, was running after me and repeatedly tried to bite my legs. I stopped and turned and then it ran back to the owner. I was quite upset and shouted (as much as I could out of my breath) to the owner (who at this point was far) to teach her dog as it was trying to bite me. Her response was "stop running in the park", which just got me quite upset. I did not even know what to respond to this arrogance and stupidity, I mean - really????
Note the wind effect in the speed as I was running back and forth
Intervals were
1:17 (3:14)
1:23 (3:29)
1:17 (3:13)
1:24 (3:32)
1:36 (4:01) - this last one including the whole biting, shouting and jogging the remaining bit, so was well on course as well.
Strength / Conditioning / Drills 50:29
ahr:95 max:121
Wednesday Feb 17, 2016 #
Running warm up/down 7:35 1.39 km (5:28 / km) +3m 5:25 / km
ahr:143 max:155 shoes: Reebok One Cushion Trail
Running 25:22 4.87 km (5:13 / km) +37m 5:01 / km
ahr:148 max:166 shoes: Reebok One Cushion Trail
Slippery in places due to the rain but at the tempo we did it wasn't a real problem.
Running hills 10:48 2.31 km (4:40 / km) +65m 4:06 / km
ahr:166 max:175 shoes: Reebok One Cushion Trail
It is comparable to the medium hills at Wessex although doing less in time.
Sped up compared to the 5K, but unfortunately as we started with the downhill the upped tempo steps upset my stomach (not really prepared well for a tempo run during the day with my eating choices), so struggled from almost the beginning. Managed to avoid bailing out though even though Will did lap me. I have an inkling he would have anyway, but either way I would not have been able to keep up with him - at least there is a target to aim for now.
Running warm up/down 8:23 1.48 km (5:41 / km) +35m 5:04 / km
ahr:141 max:151 shoes: Reebok One Cushion Trail
Tuesday Feb 16, 2016 #
Strength / Conditioning / Drills 30:00 [2]
Running warm up/down 23:12 4.5 km (5:09 / km) +18m 5:03 / km
ahr:148 max:158 shoes: Reebok One Cushion Trail
Urban Orienteering race 57:21 ** 11.25 km (5:06 / km) +31m 5:02 / km
ahr:159 max:177 spiked:20/25c shoes: Reebok One Cushion Trail
4th/31, approached it as O-Intervals with map memory exercise. Tried to take about 4 controls as the interval, then take the next leg easy to plan the strategy / order for the next 4-5 controls.
http://www.mvoc.org/Events/2015WinterSeries/201602...
Went OK apart from the beginning where I wasted about 4 minutes as the map confused me - the street turned but it was marked on the map as a junction of a larger and smaller road, so even though I was in the right place, I thought I wasn't, so took some time to run around and confirm I was where I wanted to be. With over 3 minutes to spare at the end and this, I could have gotten a few more controls, but as a training session it was OK - I managed to get the legs turning over on several sections to sustain sub 4m pace, and this did happen even at the end of the run, so no issues with tiredness any more. This just reassures me that I can in more important events go for it more than I was so far, trying to keep things in reserve.
Running 51:56 9.34 km (5:34 / km) +114m 5:15 / km
ahr:149 max:162 shoes: Reebok One Cushion Trail
Ended up back quite late, so maybe wasn't the best planning timewise...
Sunday Feb 14, 2016 #
Running warm up/down 3:13 0.55 km (5:48 / km) +4m 5:36 / km
ahr:134 max:150 shoes: VJ iRock
Orienteering race (Brown) 1:02:04 *** 9.79 km (6:20 / km) +96m 6:03 / km
ahr:159 max:170 spiked:21/21c shoes: VJ iRock
4th/15 (though Gavin forfeited his run when found a control missing)
Mostly stuck to the plan of trying to nail control in-out routine, except for 12 where I made the classic of making a bigger mistake after a smaller one - drifted N out of 11 (which I knew), went to visit a control I saw which I knew wasn't mine (losing about 30s), further drifting N, then when I corrected myself and got 12, I rushed and took the wrong path over the spur, adding lots of extra distance to 13 (costing maybe 1:20). Other than that smaller mistakes to 8 (vegetation wasn't quite mapped well - 40s), 10 (which I suspect was in the wrong depression, 40s), 17 (contours weren't mapped properly so was confused for a short while before reconciled the map with the terrain, 30s), then just stuck in heather to 18 which one could argue should have been mapped, so lost maybe about 5-6 minutes all together. Other than that a fairly clean run, probably on the right track, once I am not doing these with tired legs and mind I should be making up some ground to the guys in front.