Training Log Archive: KingTimIn the 7 days ending Apr 6, 2008:
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Sunday Apr 6, 2008 #
Event: British Sprint Championships
Orienteering race (British Elite Sprint Heat) 14:32 [5] 2.9 km (5:01 / km)
shoes: Inov8 Terroc 330
What a great race. I love sprint races. There was nothing really techical about this at all, just a fast run in the snow. All good nav except for running the wrong way out of 8 losing me a bit of time.
Effing Eshit punching. It seems my no.23 didn't register so I was DSQed. My fault for not punching like you're s'posed to. I don't have time to faff about trying to align the brick in a sprint race so I was just touching the brick end on the unit. Obviously this one didn't register and of course I had not pin mark to back it up. Bollocks. So that's me out of the running today. Would have been 7th if I'd punched properly. Comfortably in the B final.
Effing Eshit punching. It seems my no.23 didn't register so I was DSQed. My fault for not punching like you're s'posed to. I don't have time to faff about trying to align the brick in a sprint race so I was just touching the brick end on the unit. Obviously this one didn't register and of course I had not pin mark to back it up. Bollocks. So that's me out of the running today. Would have been 7th if I'd punched properly. Comfortably in the B final.
Orienteering race (British Elite Sprints) 12:02 [5] 2.4 km (5:01 / km)
shoes: Inov8 Terroc 330
Obviously not my day today. Having learnt my lesson this morning about how to punch properly, I made sure I located the brick properly on every control. Shame I can't manage more than one lesson in a day. Next lesson: how to punch the right controls.
6-7 I was looking for 172. I punched 162 instead. They were 50m apart on the same path on the route to no8. I came to 162 first, punched it thinking it was mine, then sailed straight past 172 on my way to 8. What a cock.
I'd have been 2nd by 3 secs.
Still, it's been a great day, I really enjoyed both sprint races and feel I've learnt a lot about sprint Oing. Bring on the next one.
6-7 I was looking for 172. I punched 162 instead. They were 50m apart on the same path on the route to no8. I came to 162 first, punched it thinking it was mine, then sailed straight past 172 on my way to 8. What a cock.
I'd have been 2nd by 3 secs.
Still, it's been a great day, I really enjoyed both sprint races and feel I've learnt a lot about sprint Oing. Bring on the next one.
Run warm up/down 25:00 [2] 4.8 km (5:12 / km)
shoes: Inov8 Terroc 330
Fast jog to the start of the heats; got there just as they called my name. Jog back from the heats finish.
Jog to and from the start/finish of the finals.
Jog to and from the start/finish of the finals.
Saturday Apr 5, 2008 #
Orienteering race (British Elite Middle) 42:44 [5] 6.5 km (6:34 / km) +230m 5:35 / km
shoes: Adidas Swoop
A good race. Running well, and fairly cleanly on the whole. Stupidly ran from 6 to 8, realised half way (only a very short leg), turned abbruptly, went over on my wankle, and had to hobble-run up to 7 and 8. The pain had gone enough by 9 for me run normally again and I got back on with it. Came out of the spec control on the wrong bearing which lost me a minute, but other than that, a very pleasing run.
Finished 14th, ahead of some very good people who I'd never normally expect to beat. Bring on the ranking points.
Finished 14th, ahead of some very good people who I'd never normally expect to beat. Bring on the ranking points.
Friday Apr 4, 2008 #
Run 58:36 [4] 14.63 km (4:00 / km)
ahr:131 max:181 rhr:38 shoes: Road shoes New Balance 756
On my own. Took my new iPod Shuffle out. First time I've ever run with music. Laura gave it to me saying it might help me run faster.
Three laps of the Downs (John, just for your new Oh CD it's 4.876km a lap). Lap 1 steady, Lap 2 fast, Lap 3 steady again.
1: 20.11 AHR 143 = 4.08 min/k
2: 18.07 AHR 162 = 3.43 min/k
3: 20.18 AHR 152 = 4.10 min/l
Not sure the iPod made me run any faster cos I wasn't aiming to run particularly fast, but it certainly helped me run for longer. Was planning on only 2 laps, but I was enjoying the evening sunshine and the music so much that I decided to vary the pace and add an extra lap.
(Oh and I had another dump with my HRM on. This time it went down to 38 while I was sitting on the crapper.)
Three laps of the Downs (John, just for your new Oh CD it's 4.876km a lap). Lap 1 steady, Lap 2 fast, Lap 3 steady again.
1: 20.11 AHR 143 = 4.08 min/k
2: 18.07 AHR 162 = 3.43 min/k
3: 20.18 AHR 152 = 4.10 min/l
Not sure the iPod made me run any faster cos I wasn't aiming to run particularly fast, but it certainly helped me run for longer. Was planning on only 2 laps, but I was enjoying the evening sunshine and the music so much that I decided to vary the pace and add an extra lap.
(Oh and I had another dump with my HRM on. This time it went down to 38 while I was sitting on the crapper.)
Thursday Apr 3, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road 35:00 [3] 13.0 km (22.3 kph)
A few of the guys at work had their bikes today so we all went off for a bit of a jolly in the lunchtime sun. Headed north of the M4 into the country. People cutting their lawns. Smelt like summer.
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Nothing to add here. Just the usual. Still warm and sunny.
Wednesday Apr 2, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Finally an evening with not much wind!
Run 44:41 [3] 10.0 km (4:28 / km)
ahr:142 max:163 shoes: Road shoes New Balance 756
Set off with John for a 'recovery' 10k round the Downs. First lap was steady, then we upped the pace for the second.
Lap 1: 23.37 AHR 137
Lap 2: 21.02 AHR 147
Lap 1: 23.37 AHR 137
Lap 2: 21.02 AHR 147
Tuesday Apr 1, 2008 #
Run warm up/down 16:11 [2] 3.0 km (5:24 / km)
ahr:131 max:147 shoes: Road shoes New Balance 756
Steady jog clockwise around the Downs with John on the way to sprintervals.
Run intervals (Sprintervals) 14:54 [5] 5.0 km (2:59 / km)
ahr:164 max:190 shoes: Road shoes New Balance 756
10 times 500m sprints on my Downs path. Started every 3 mins. So pretty much 50:50 effort to recovery. As ever, a strong wind on the even reps.
Was suffering from heartburn the whole time. That'll teach me to eat a whole packet of cashews 2 hours before intervals.
1.31
1.30
1.30
1.29
1.29
1.29
1.28
1.29
1.28
1.31
Not quite as good splits as last time's, but I've not done sprint reps for about a month now.
Was suffering from heartburn the whole time. That'll teach me to eat a whole packet of cashews 2 hours before intervals.
1.31
1.30
1.30
1.29
1.29
1.29
1.28
1.29
1.28
1.31
Not quite as good splits as last time's, but I've not done sprint reps for about a month now.
Run warm up/down 17:45 [2] 3.0 km (5:55 / km)
shoes: Road shoes New Balance 756
Slow jog back around the Downs after sprintervals.
Monday Mar 31, 2008 #
Run (Monday night run) 1:45:00 [3] 20.9 km (5:01 / km)
ahr:141 max:176 shoes: Inov8 Terroc 330
A well-attended Team Monday this week. John, Mark S, Mark B, plus Keith Agmen on his first outing with us.
A beautiful light evening, warm enough for both shorts and t-shirt for the first time this year. Ran further than we have for a long time, and I was feeling really good this evening so had a good burn-off with John along the tow path. I tried to leave him for dead, but he just wouldn't die. I fear I might have to break a sweat if I'm to do that again.
From mine across Downs, over Suspender Bridge, to meet Mark B at Church Road. We were early so we did a short loop around the deer park in Ashton Court. 4.8km.
Down Nightingale Valley, along towpath to the path before Garlic Valley. 4km.
Up into Leigh Woods, loop to Leigh Court and down Garlic Valley, back up to Leigh Court, out to Abbots Leigh, past Abbots Pond, across Beggar Bush Lane into Ashton Court, across golf course and back to Mark's car on Church Road. 8.4km.
Back over Sus Bridge, across Downs, back to mine. 3.7km.
A beautiful light evening, warm enough for both shorts and t-shirt for the first time this year. Ran further than we have for a long time, and I was feeling really good this evening so had a good burn-off with John along the tow path. I tried to leave him for dead, but he just wouldn't die. I fear I might have to break a sweat if I'm to do that again.
From mine across Downs, over Suspender Bridge, to meet Mark B at Church Road. We were early so we did a short loop around the deer park in Ashton Court. 4.8km.
Down Nightingale Valley, along towpath to the path before Garlic Valley. 4km.
Up into Leigh Woods, loop to Leigh Court and down Garlic Valley, back up to Leigh Court, out to Abbots Leigh, past Abbots Pond, across Beggar Bush Lane into Ashton Court, across golf course and back to Mark's car on Church Road. 8.4km.
Back over Sus Bridge, across Downs, back to mine. 3.7km.