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Training Log Archive: tommy b

In the 7 days ending Feb 11:

activity # timemileskm+m
  Running6 1:38:43 9.92(9:57) 15.96(6:11) 242
  O training2 1:21:34 9.39(8:41) 15.11(5:24) 178
  Isometrics4 1:02:00
  Circuits1 1:00:00
  Total10 5:02:17 19.31 31.07 420

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MoTuWeThFrSaSu

Sunday Feb 11 #

11 AM

O training 40:06 [4] ** 7.58 km (5:17 / km) +79m 5:02 / km
shoes: 3. Red Mudclaw 300s

WSX Holmsey - Blue

Faster min/km (just) than Ben C on Brown

V easy nav - just look up for miles. Distinct trees were great way-points.

#11: veg was unclear (fight green was just gorse like everywhere else). Rushing and not in contact

#12 & #13 absolute disasters:

#12 didn't have a solid enough AP for bearing off path (wasn't sure were I was on the path). Got in circle and saw a fallen down tree house - this was the other side of the control on the rootstock. A mixture of rushing and being unlucky, as any other time I would have seen the rootstock.

#13: didn't slow down to take a bearing properly. Veg was v patchy mapped. Should've taken a better bearing and followed it religiously.

GOOD
Looking up

IMPROVE
1) Knew going from open to wood that I should slow the nav, but didn't do it enough
2) Take time for a proper bearing, then stick to it

Results: http://www.wessex-oc.org/wp-content/uploads/event/...

RG: http://www.wsx.routegadget.co.uk/rg2/#43&course=2&...

Running 12:47 [1] 1.69 km (7:34 / km) +17m 7:12 / km
shoes: 3. Red Mudclaw 300s

12 PM

Running 10:05 [1] 1.44 km (7:00 / km) +21m 6:32 / km
shoes: 3. Red Mudclaw 300s

Friday Feb 9 #

8 AM

Isometrics 10:00 [1]

Peroneal isos with terraband before setting off for a run

Running 31:17 [2] 5.31 km (5:53 / km) +92m 5:25 / km
shoes: 3. Red Mudclaw 300s

5 PM

Isometrics 12:00 [1]

Standing isos (30kg)
10x single leg press calf raises (36kg), straight then bent knee

A quick isos visit to the gym on the way home

Thursday Feb 8 #

8 AM

Circuits 1:00:00 [1]

Gym

Wednesday Feb 7 #

12 PM

Running 3:36 [1] 0.61 km (5:54 / km)
shoes: 3. Red Mudclaw 300s

O training 41:28 [4] 7.53 km (5:30 / km) +99m 5:10 / km
shoes: 3. Red Mudclaw 300s

BAOC Hollands Wood - Blue

This area is just about bearing practice and looking up.

Ok. Bearings rusty, as not picking a sighting feature quick enough then just running. just need some practice and to take my time.
https://www.strava.com/activities/1403097002

Map: http://www.baoc.info/sites/default/files/2018/02/0...

Results: http://www.baoc.info/sites/default/files/2018/02/0...
1 PM

Running 8:46 [1] 1.27 km (6:54 / km) +16m 6:30 / km
shoes: 3. Red Mudclaw 300s

Tuesday Feb 6 #

9 AM

Isometrics 30:00 [1]

Not much time.

10min peroneal isos with terraband at home first.

Gym: 25kg standing isosfor achilles on smiths machine

30kg x7 slow calf raises, straight and bent knee
7 PM

Isometrics 10:00 [1]

Peroneal

Monday Feb 5 #

8 AM

Running 32:12 [3] 5.64 km (5:43 / km) +96m 5:16 / km
shoes: 2. Blue Muclaw 265 - Feb '16

The Font.

Cracking run on a very still frosty and sunny morning.

First time since setback with peroneal a month ago that I've felt able to push a bit.
https://www.strava.com/activities/1403096996

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