Sunday Jan 13 |
 | Run warm up/down 10:00 [2]1.5 km (6:40 / km) | |
| (injured) shoes: Adidas Swoop |
| Gentle trot to the start. Started very slow to make sure my knee is properly warmed up.
Knee wasn't hurting as such but I was aware it wasn't happy. Decided to go for it anyway - if it flares up I'll just have to rest it for a couple weeks. No Oing for 2 weeks anyway. |
| Orienteering race (Compass Sport Cup Round 1) 1:03:59 [5]9.3 km (6:53 / km) +350m 5:47 / km | |
| ahr:156 max:182 rhr:39 (injured) shoes: Adidas Swoop |
| Sallowvallets. My debut run for BOK. Brown course. Same area as JK Middle Distance, finished in the same field too.
Ran well, lost 1 minute on 17 and a few seconds on 18 but otherwise a good clean run. Was very annoyed to find Matt had beaten me by 20 secs and had made a 2 minute error on 10. Looking at splits he was beating me on every control by about 10-20 secs. Don't understand. I am a faster runner than him when we train, and today I made no significant mistakes. So what I am doing wrong? I can't believe I'm slower than him in terrain, so I'm sure it's not that. Maybe control flow. I have improved it over the last year, but maybe not enough. Mark S tells me I'm not aggressive enough. What does that mean? Does he think I jog round?
Knee was kind of ok. I could feel it rubbing all the way, but it only actually hurt when I slowed to a walk up hills. It was pretty painful walking back through the assembly area though. We'll see if it gets bad again tonight.
P.S. While having a pre-run dump yesterday with my HRM on, my HR dropped to 39 for about 30 seconds. Never seen it below 40 before. |
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| C • losing time ey? 3 |
Saturday Jan 12 |
| Run 40:58 [3]10.17 km (4:02 / km) | |
| ahr:160 max:165 shoes: Adidas Response Trail |
| Intended to go for a steady 10k round the Downs. Went out soon after getting up with a bit of a hangover following a late night. First lap of 5km felt really tough. Didn't feel particularly fast but HR was hovering around 163 all the way. First lap took 19.58. I eased off a little to take the edge off a bit, but HR didn't want to drop. Took 21.00 for the 2nd lap but HR was exactly the same.
Very muddy and slippy on the grass. Again, should have worn O shoes. |
Thursday Jan 10 |
| Run 23:23 [2]5.1 km (4:35 / km) | |
| ahr:140 max:160 shoes: Adidas Response Trail |
| Started off what was supposed to be a tempo 10k round the Downs with Matt in preparation for his BUSA xc. After 500m though we decided to forget that idea and make it a 5km recovery run. This is Matt's first week back in proper training after an achilles injury and three hard days on the trot already had taken their toll. Probably a wise decision. I needed something easy today too really. |
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| C • Wimp! 3 |
Wednesday Jan 9 |
| Run (Great Western Runners) 50:28 [4]12.87 km (3:55 / km) | |
| ahr:153 max:177 shoes: Adidas Response Trail |
| Joined in with the GWR 8 miler with Matt. The group were pretty slow so the two of us ran at our own fast pace in front. We stopped to wait for the others twice, jogging back to meet them both times (but stopped the clock).
Route: Falcondale Rd, Canford Rd, Shirehampton Rd, Sea Mills Rd, Portway, Bridge Valley Rd, Upper Belgrave Rd. Absolutely blasted it along the Portway, I left Matt for dead at the bottom of BVR, and beasted it up the hill. We both trotted back down to the bottom and up again (but I didn't include this in the overall run time, so actually we ran maybe 2km further).
Felt really good tonight, despite last night's hills efforts. Bring on some 10k races. |
Tuesday Jan 8 |
| Run warm up/down 18:44 [2]3.2 km (5:51 / km) | |
| shoes: Adidas Response Trail |
| Warm up and down to/from hill reps on Hollybush Lane. With Matt. Path around the north end of the Downs. |
| Run hills 14:07 [5] | |
| max:184 shoes: Adidas Response Trail |
| Hill reps with Matt on Hollybush Lane. Did the lamp post pyramid as I did before with John. 1, 2, 3, 4, 3, 2, 1. 2 min rest, then did it all again.
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Monday Jan 7 |
| Run (Monday night run) 1:17:53 [3]15.6 km (5:00 / km) | |
| ahr:152 max:163 shoes: Adidas Response Trail |
| From my place, with Mark, Laura, Matt and John. Across Downs to suspender bridge, clockwise loop around Ashton Court and the quarry then back the way we came.
Not a particularly fast pace tonight as three of us were knackered from yesterday and John was grumbling about some bike ride making his ass ache. Had a good blast with Matt and Mark along the back track and up the zig zag in Ashton Court though. |