Thursday Feb 28 |
 | Note | |
| (sick) |
| Declaring this a cold, achy tired legs and slightly stuffy nose, still hoping it will blow over quickly |
Wednesday Feb 27 |
| Running 39:00 [3] 5.1 mi (7:38 / mi) | |
| |
| Gentle treadmill run as easy day between the two interval days. Legs feeling quite heavy and developed a cough/sore throat, hopefully will clear up overnight and not be protracted. |
Tuesday Feb 26 |
| Running 58:00 [4] 8.0 mi (7:14 / mi) | |
| |
| Tueday night treadmill intervals - 6x800 and 2x 400 with 400 recoveries all at 6min/mile pace. Tough but seemed to have recovered from the long Sunday orienteering event. |
Monday Feb 25 |
| Note | |
| (rest day) |
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Sunday Feb 24 |
| |
| Event: QOC Prince William
|
| Orienteering 2:04:33 [3] 11.3 km (11:01 / km) +385m 9:25 / km | |
| shoes: Inov8 Mudclaw 270 |
| QOC meet at South Fork. One annoying big error at #5 (+10min) when was in vicinity but didnt see the control. Then took a while to sort it out. More to come later when splits are up. New shoes did rub but had taped heels so minimal damage, may even have just been the crap tape job I did. |
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|
Blue - Splits |
Saturday Feb 23 |
| Running 47:45 [3] 6.25 mi (7:38 / mi) | |
| |
| Treadmill 1% with last 0.1 of each mile upped to 5%. Just an easy run with a long O-race tomorrow that could well take a while. |
Friday Feb 22 |
| Running 40:00 [3] 5.15 mi (7:46 / mi) | |
| |
| Easy Run, Treadmill 3%. Not much to say just getting the time on feet Friday. Getting near first weight target and have probably shed around 35lbs ish since last year, so BYB should be a lot quicker. |
| Note | |
| |
| OK, maybe getting a little paranoid but everyone around me seems to be sick with colds, seems unlikely that I will escape the bugs but am crossing fingers and hoping. Guess with 3 day incubation periods wont be in clear until well after the weekend |
Thursday Feb 21 |
| Running 50:15 [4] 7.0 mi (7:11 / mi) | |
| |
| Treadmill Intervals, 1%. Thursday speed session so 12x400 with 200 recoveries. Rep speed 5:50 pace, recovery pace 9:45. Increased the speed a little this week. Knee niggle seems to be cleared up. |
Wednesday Feb 20 |
| Running 40:00 [3] 5.1 mi (7:49 / mi) | |
| |
| Treadmill Easy run nut increased incline and kept pace the same. May have worked harder than recommended as got up to incline 5 without slowing down. |
Tuesday Feb 19 |
| Running 59:00 [4] 8.0 mi (7:22 / mi) | |
| |
| Tuesday night treadmill reps (1%). Warm up and Warm down with 6x800and 2x400 at 6min/mile pace with 400 recoveries. |
Sunday Feb 17 |
| Running 1:30:00 [3] 10.0 mi (9:00 / mi) | |
| shoes: Vasque Velocity |
| Trail run - Parked at Bull Run Marina and ran back to Hemlock Overlook, ran the ex2 prologue loop and then back. Several trees blown down across path. Felt fine but still the niggle behind left inside knee which only tweaked for the first mile or so. This was easier bit of trail than last week with what seemed like less hills. |
Saturday Feb 16 |
| Running 33:05 [3] 5.0 mi (6:37 / mi) | |
| |
| treadmill 1%, Tempo run test to see if training regime was working, had considered a troll round the roads but was tied up first thing so traffic would have been a problem. Anyway seemed to be moving fairly smoothly and still had something left to go faster if I had really wanted to try - didn't want to push it that far but now a bit more confident that race 3 weeks from now should be fairly quick. |
Friday Feb 15 |
| Running 40:00 [3] 5.1 mi (7:49 / mi) | |
| rhr:47 |
| Treadmill easy run 2-3% incline. Keeping to the regime of using the treadmill to minimize my temptation to run to fast on the easy days. Now about 3 weeks to the race series that will test this training plan and tempted to try a tempo run. |
Thursday Feb 14 |
| Running 51:00 [4] 7.0 mi (7:17 / mi) | |
| |
| Treadmill Intervals @ 1%. thursday =12x400 with 200 recoveries. Pace for intervals at 5:56/mile. warmed up for 1.5 miles at easy pace and cooled off for 1 mile at end. Felt reasonable throughout. |
Wednesday Feb 13 |
| Elliptical 30:00 [2] | |
| |
| Treadmills in use and just needed an easy session so not a big problem, just 30 mins of easy effort. |
Tuesday Feb 12 |
| Running 1:00:00 [4] 8.2 mi (7:19 / mi) | |
| |
| Treadmill 1% long interval session. 1.5 mile warm up then 6x800 @6.00 pace with 400 recovery then 2x400 at 6:20 pace with 400 recovery with a 1+ mile warm down. Pushed the pace up a click from last couple of weeks and felt fairly strong thoughout. Still nervous as to whether this is going to improve race speed but it is being fairly consistent training. |
Sunday Feb 10 |
| Running 1:50:00 [3] 12.0 mi (9:10 / mi) | |
| shoes: Vasque Velocity |
| Bull Run Park and then onto the trail down towards Hemlock Overlook - got to mile 5 and then turned round to come back. Legs struggling a bit towards the end since this is longest run I have been on for a while. |
Saturday Feb 9 |
| Running 50:00 [3] 6.25 mi (7:59 / mi) | |
| |
| Treadmill at 2%, increased to 3% for a short bit in middle. It was a nice day but just trying to keep the pace discipline of not trying to hard that a treadmill brings. |
Friday Feb 8 |
| Running 39:30 [3] 5.0 mi (7:54 / mi) | |
| |
| Treadmill easy run, 1% for first 3 miles then upped incline by 1% every 3rd until finally up to 5% for 4-4.25 then dropped it 1% per .25 through to 5. So pseudo hill at end of run. Back of left knee has felt a bit tight since Greenbelt but not getting worse so hopefully will ease off completely over next few days. Hard to call it an injury probably better description is a niggle. |
Thursday Feb 7 |
| Running 50:00 [4] 7.0 mi (7:08 / mi) | |
| |
| Treadmill intervals - warm up and warm down + 12x400 @ 6:00 pace. Having missed yesterday because of work stuff on travel had considered backing off the intervals but want to keep the Tue - Thurs routine going |
Tuesday Feb 5 |
| Running 59:16 [4] 8.0 mi (7:24 / mi) | |
| |
| On travel, used hotel treadmill for Tuesday interval session, same as last week with 6x800 @ 6:03 pace and 2x400@ 6:40 pace at end. Didnt feel up to any more 800s so extension to 7x 800 waits another week. At least this is now 3 weeks of intervals so should be starting to have a benefit, I hope anyway |
Sunday Feb 3 |
| |
| Event: QOC Greenbelt
|
| Orienteering 1:52:38 [3] 9.2 km (12:15 / km) | |
| |
| Scratch/Thorn Day
Greenbelt Blue Course - Not very quick and messed up quite a few of the controls:
#2 Got to stream and turned wrong way
#3 Messed aroundcoming down the hill
#7 Not convinced about the control, got to right area and ran up and down along ridge line looking for control on downslope, it was on the top of the ridge on an indistinct veg boundary....
#10 Drifted to far left coming up from stream before cutting back across to control
#17 screwed up coming out of the control and got confused on the path, ssun didn't help as thought it was about mid-day and didnt want to run East!
A lot of green everywhere and not determined enough getting through it |
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|
Blue - Splits |
Saturday Feb 2 |
| Running 47:00 [3] 6.02 mi (7:48 / mi) | |
| |
| Treadmill Run @ 2%. Steady pace apart from 6 strides of 100m during second half of run at 5:30 pace which did feel quite fast...... |
Friday Feb 1 |
| Running 39:30 [3] 5.0 mi (7:54 / mi) | |
| max:132 rhr:45 |
| Treadmill @ 1%, Slow steady run. Tried monitoring heart rate and saw gradual increase for each mileof 1-2 beats/min. At end of session heart rate recovered from 132 down to 87 in just over a minute |