Saturday May 31 |
 | Running race 38:54 [5]5.0 mi (7:46 / mi) vdot: 41.0 | |
| ahr:168 max:178 shoes: Brooks Adrenaline GTS 7 |
| Haddington 5 mile road race. Blistering hot day of 23c. Somewhat disappointed with the time. At the very least had hoped to run 7:30 pace. Maybe down to the heat. Prep was otherwise pretty good for the race.
HRM is a bit annoying as doesn't always recognise the lap button pushes.
Mile 1 : 7:34
Mile 3 : 23:10 (Ave 7:48)
Mile 5 : 38:54 (Ave 7:52) |
Friday May 30 |
| Running 36:53 [1]3.85 mi (9:34 / mi) | |
| ahr:139 max:152 |
| Easy run in expectation of doing 5 mile race tomorrow. Feeling a bit stiff and slow so hopefully gentle jog loosened things up a bit. |
Tuesday May 27 |
| Running warm up/down 20:00 [2]2.3 mi (8:41 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Run with Max round Meadows. |
| Running tempo 21:02 [3]2.55 mi (8:15 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Tempo run but set off too fast. Around 7.20 pace for first 10 minutes but then needed to stop. Jogged home although average pace over the piece still not too bad. |
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| C • Message to SELF 1 |
Monday May 26 |
| P3 Workout 1:05:00 [1] | |
| ahr:107 max:151 |
| Mixed workout. Boring stuff. |
Sunday May 25 |
| Running 45:00 [0]4.0 mi (11:14 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Very easy run with Max along the canal and back. |
| Running 44:44 [4]5.22 mi (8:33 / mi) +50m 5:10 / km | |
| shoes: Brooks Adrenaline GTS 7 |
| In theory an easy run but aimed for a 8.36 pace over around 5-6 miles. Achieved this although it was pretty tough going - not bad I guess after yesterday and the trot earlier in the afternoon. |
Saturday May 24 |
| Orienteering race 1:45:00 [4]5 km (21:00 / km) +250m 16:48 / km | |
| shoes: Mudroc 290 |
| Scottish Champs and my worst performance in a very long time. Absolutely dreadful first control ruined the run although wasn't much better later on.
Control 1 - tried to take a direct route on this long of about 600m - should have followed the less direct routes along the ride (LESSON 1 - on unfamiliar and potentially difficult terrain take it slow and cautious at the start and focus on safe route choice) . After about 5 minutes arrived at large feature of clearing with a river. Thought I was just east of control - all the features didn't quite match up but brain insisted I must be east of control and in the rush to catch up lost time headed off in what felt like the general direction (LESSON 2 - when features don't match up with where you think you are - you aren't where you think you are!) was in fact about 300 m North of Control. (LESSON 3 - When lost don't wander about hoping for the best !) Continued heading roughly northwards, whilst the control was to the South. Eventually reached road further from the control than I had started. Fell and cut myself badly coming down from the embankment onto the gravel. Followed road round then to control 2 and finally searched for 1. Even here it was tough going to find. The very poor visibility in the forest makes this very difficult.
Control 2 - had been there already but even on a 100m leg managed to lose the control which was just off the side of a small hill. A bit of to and fro to locate (was probably right on top of it - about 5 m away on first attempt)
Control 3 - Followed ride then river. Totally missed the bend in the river and descended too far. Headed back and up and found fairly quickly.
Control 4 - took direct line to control. Very few features on the way to guide the path. Looked for single mapped crags but didn't see. Arrived at dark green which later proved to be wrong one. Several long loops circling to try to find. Very hard in thick forest to pick out features.
Control 5 - Another dreadful long leg. Tried to find ride but just couldn't locate it. Then headed off in what must have been around 30 degrees off my target direction - how do I run straight in the forest ? Eventually arrived in open moorland after fearing I would never be seen again ! Long loop back t control.
Control 6 - 9 back on moorland which I'm much more comfortable with. Small error on 6. 7 very good. 8 was OK - tried to go fast to hilltop but lost direction in valley. 9 was fine.
Having been out for 1 hr 35 decided to cut off to get back in at a reasonable time. Ran 16 - 21 very poorly. Legs tired and brain not working.
Very disappointing. Need more practice in the forest where I always struggle. |
Wednesday May 21 |
| Orienteering race 38:10 [5]3.6 km (10:36 / km) +250m 7:52 / km | |
| shoes: Mudroc 290 |
| CATI O at Hillend. Ran well with no navigation errors and generally pushed myself quite hard. Got round in 38 m 10 s - came in third place in a field of 23 not too far behind Martin and AD. |
Tuesday May 20 |
| Running intervals 22:00 [5]5 km (4:24 / km) | |
| ahr:171 max:172 shoes: Brooks Adrenaline GTS 7 |
| Meadows intervals. Tried to run 5 laps at my recommended time rather that push each lap as hard as I possibly can. Ran reasonably comfortably at the target time of 4 m 25 per km. HR averaged 171 rarely going much higher. Short recovery of 90s. |
Monday May 19 |
| Core Stability 30:00 [0] | |
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| Short Core Stability Workout. Also did 45 minutes gardening but doesn't qualify as exercise - HR didn't get above 80. |
Sunday May 18 |
| Running long 1:48:26 [1]10.96 mi (9:53 / mi) | |
| ahr:137 max:153 shoes: Brooks Adrenaline GTS 7 |
| Long steady run. Along Canal to edge of town then round Wester Hailes - not a great idea! Then back down Lanark Road and along canal again.
Kept HR consistently below 140 with average pace of 9:53.
Hope it does some good ! |
Saturday May 17 |
| Running 22:00 [4]3.0 mi (7:19 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Ran 1 mile with Max in 7,48 and then did an attempt at 2 in 14 on my own. Managed 14,13 which I was quite pleased with. Some abs and stretches at home. |
Thursday May 15 |
| Running 34:07 [3]5.89 km (5:48 / km) | |
| shoes: Mudroc 290 |
| Feeling dreadfully tired - work stress more than anything I think. Very little energy so struggled along on a run to Holyrood, through Hunters Bog and back. |
Tuesday May 13 |
| Running 19:30 [0]2.0 mi (9:44 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Gentle run round Meadows with Max. |
Sunday May 11 |
| Orienteering race 2:06:00 [3]9.8 km (12:51 / km) +330m 11:00 / km | |
| shoes: Mudroc 290 |
| SOL2 at Touch. Very tired after being out for last 5 days. Started very stiff & slow. Aim was to get the map right and look ahead to next control. Only partially achieved this. Found the 1:15000 quite tough with a lot of features that would normally be mapped not shown. Hard a burst of energy on the open moorland when started to move reasonably well. Found the last bit in the forest tough and made a dreadful error on the second last control where totally lost concentration. Still need to stay closer to the map in the tough terrain. |
Saturday May 10 |
| Orienteering race 30:37 [3]** 3 km (10:12 / km) +155m 8:07 / km | |
| 23c shoes: Asics Gel Mojave |
| Scottish Sprint Champs - excellent course, location. Too many mistakes. Very stupid error on 6 lost about 2 minutes running down a blind alley. Lost around 1 minute on 14 when brain stopped functioning! Then 16 went down route to a locked gate which lost 1 minute. Wasn't running particularly fast today either. |
Friday May 9 |
| Cycling 2:54:00 [2]36.35 km (4:47 / km) | |
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| Cycle along the canal to Balerno and then to Harlaw, through Pentlands to Flotterstone and home. |
Thursday May 8 |
| Hill Walking 4:30:00 [3]10.0 mi (27:00 / mi) +1000m 12:48 / km | |
| shoes: Mudroc 290 |
| Bagged two munros. Very rough guess of distances. Feeling quite tired but made reasonably rapid progress. Ran in parts on the way back. |
Wednesday May 7 |
| Orienteering 55:00 [3]5.5 mi (10:00 / mi) | |
| shoes: Mudroc 290 |
| Did the Score course round Dreghorn Barracks and Covenanters Wood. Main challenge was working out ways in and out of the fenced off barracks. Didn't make a very good job of it. Lovely evening though. |
Tuesday May 6 |
| Running 6:54 [5]1.0 mi (6:53 / mi) | |
| ahr:172 max:178 shoes: Brooks Adrenaline GTS 7 |
| Went for a 1 mile run round the Meadows to see if I could hit 7 minute pace. Pushed consistently round with HR above 170 most of the way and hitting max at the end. Just came in under at 6.54. 2 miles at that pace looks a big ask! |
Monday May 5 |
| Running 25:00 [5]3.12 mi (7:59 / mi) | |
| ahr:162 max:167 shoes: Brooks Adrenaline GTS 7 |
| Tried a threshold run round bits of Meadows and Old Town. My HR Max is 179 and min is 46 so I reckon I'm meant to do a threshold run in the 80-90 range of 152 - 166 HR. Set off at a good pace with HR quickly hitting top of range at which point eased off slightly. Generally had to kept pushing the pace along to keep the HR at the top end of the range. Occasionally went above 166 and had to ease off. Had aimed to do 30 minutes but after 25 started to feel I'd had enough. Legs felt pretty tired afterwards - they felt worse on the slow jog home than when running fast. Modest sweat but didn't feel too bad afterwards.
Average HR over the 25 mins was 162.
Is this about right for a threshold run ? |
Sunday May 4 |
| Running 44:28 [3]5.0 mi (8:54 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Duddingston Loch circuit. A bit tired from intervals in last few days. Generally kept going at a decent pace with a few stops at traffic lights etc. Toe still a bit sore and may have overdone today. |
Saturday May 3 |
| Running 38:11 [4]7 km (5:27 / km) | |
| ahr:154 max:174 shoes: Brooks Adrenaline GTS 7 |
| Heart Rate Intervals Run 5 x 4 min with 2-45 recovery |
Friday May 2 |
| Running 7:11 [3]1.0 mi (7:11 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| 1 mile circuit in the Meadows. I want to focus on speed for a while and get my comfortable pace down to 7 minute miles. Short run today. Right thigh still felt a bit stiff and left toes still feeling bruised. Otherwise not too bad and probably could have done a decent length run if I had wanted. |
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| C • Try some Threshold Runs 3 |