Training Archive: Jon XIn the 29 days ending 2008-02-29:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||
Friday Feb 29 | ||
| Note | |
| (rest day) | ||
| Sore shins today for some reason. Given the minging weather then glad to use that as an excuse to finish the month the way I started it, with a day off.
Rest is very important..... | ||
| C • Rest ... 1 | ||
Thursday Feb 28 | ||
| Intervals intervals 19:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| Up early and into Hyde Park for some joyous early morning intervals before work.
Repeated the session I did on 21 Nov, starting every 5 mins and doing 4 reps of approx 1100m. That day I did them all in the range 4:12-4:17, today I did 3:57, 3:57, 3:59, 3:54, so a decent improvement over the three months (although it was absolutely pouring with rain last time which may have slowed me a bit). Third one was a bit slow - caught myself daydreaming a bit half way through it and had to pick the pace up again. | ||
| Running warm up/down 24:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| jog out/back plus drills | ||
Wednesday Feb 27 | ||
| Running 1:08:15 [3] | |
| shoes: new Brooks Adrenaline | ||
| In Birmingham during day and down to London pm - met Phil Marsland for a couple of laps of Hyde Park, haven't seen him for ages so was good to catch up.
Finished at Phil's house in Notting Hill where a fine meal and fine wine awaited...... | ||
| Running 8:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| .....however unfortunately we both also had more work to do during the evening, this was the run back to my hotel straight after the meal....wouldn't want to miss logging those attackpoint minutes..... | ||
Tuesday Feb 26 | ||
| Running warm up/down 30:00 [2] | |
| shoes: Inov8 | ||
| Trafic logjam in Stirling so even later to training than normal, warmed up in Hermitage Woods looking for where the hill session was this week, found it during the first rep so only missed the first minute or so. | ||
| Intervals hills 48:00 [5] | |
| rhr:36 shoes: Inov8 | ||
| Hill intervals not track or terrain this week - Lard had sorted out a loop containing three progressively shorter sections of Hermitage each with steep climb and then a flatter run off at the end, followed short jog to start of the next one. Good plan by him, it was ideal - plus on the evidence of Carnethy then the run off is definitely something I need to work on...
It was incredibly muddy which made the first very steep hill difficult to get up even in terrain shoes, was pleased just to be able to keep going up it without falling over! Missed the first part of the first rep but did all the rest, Ross was disappearing at the front which was making me work hard, plus Stalker Barrett had graduated from internet stalking to lurking in the forest and was doing a good job of keeping the pressure on during each rep. Good big group of us tonight- gathering each time definitely meant more recovery for those at the front than those at the back. I wasn't complaining! Didn't time the first set (we did three sets, down from Jase's original ambitious plan of five!) but the other times were: (set two) 3:08, 1:42, 0:59 (set three) 3:07, 1:41, 0:56 Pleased to keep the times consistent as the last set felt harder, did have long recovery between each rep but these were slightly shorter on the third set than the second set. Really enjoyed the session and great to see lots of people out. Glad I made it as I am missing lots of FVO training in the next three weeks through work and holiday - by the time I return we will be back to nice flat speedwork! | ||
| C • Man of many words ... 2 | ||
Monday Feb 25 | ||
| Running 31:30 [3] | |
| rhr:34 shoes: Inov8 | ||
| After a day made up mainly of motorways, airport lounges and aeroplane travel, at 8pm managed a creaky trot round Stirling Uni and Hermitage Woods. Very wet and soggy underfoot- haven't seen it this muddy all year.
| ||
Sunday Feb 24 | ||
| Orienteering race 1:37:49 [3]**** 9.9 km (9:53 / km) +390m 8:15 / km | |
| spiked:19/27c shoes: VJ Falcon | ||
| District event at Knockall Enclosure in Forest of Dean. Pre-entered the Black course as it seemed a good idea at the time.
Didn't warm down after running v hard at British Nights the night before. Stayed in the bar late at the hotel the night before. Fire alarm at hotel went off at 2am. Up early to get first starts to fit with flight back to Scotland. Had large cooked breakfast one and a half hours before running. Feeling very leg weary from the previous day. Didn't warm up except two mins uphill to start. Area was steep, stony and brambly with lots of brashing and fallen trees. Unsurprisingly it was all a bit of a struggle! | ||
| C • Sounds like going to Holmbu... 2 | ||
Saturday Feb 23 | ||
| Running warm up/down 20:00 [2] | |
| shoes: VJ Falcon | ||
| To start and back from finish, plus jogged back down the last bit to watch mum do the last couple.
| ||
| Orienteering 33:27 [3]*** 4.8 km (6:58 / km) | |
| spiked:14/17c shoes: VJ Falcon | ||
| Nice cruise round OD Saturday morning event at Brandon Wood, wobbled off line on short leg to #1 (strayed left) and on the legs to #8 (strayed left) and to #13 (strayed left). Lost a minute tops in total on those three.
Enjoyed it, a few brambles but okay to run straight in most places. Right hamstring still a bit tight from Thursday, hope this will have loosened it off a bit before tonight. | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcon | ||
| Warm up on way to British Nights start. No warm down... | ||
| Orienteering race 1:26:45 [5]**** 9.4 km (9:14 / km) +260m 8:06 / km | |
| spiked:13/19c shoes: VJ Falcon | ||
| Britih Nights M40L. Finished 14 mins down on Martin Ward who took 72mins, John Duckworth was second in 76mins.
Definitely a race of two halves! Started off pretty well, was in the lead until #4 and still second at #12 after 47mins although four mins down by then. Ran strongly thoughout but after #12 I suddenly seemed to forget how to orienteer. Hadn't dropped much time to #11 (the end of the controls on the complex hill) - maybe two 30sec wobbles plus one minute digging out my spare torch when met damsel-in-distress Ruth King at the far end of the map. Hadn't looked ahead beyond #11 though and it all started to go wrong...lost 1 min on route to #12 then >2mins at #13, 1 min at #14, 3mins at #15, 2mins at #17, 3mins at #18 and 30s at #19...about 13mins lost on the last 8 controls. Thought #17 (hide) and #18 (pit with control flat in the bottom) were a bit bingo but by then it didn't make much difference as I was well into the should-know-better cycle of "oh no, made a mistake - better rush - no time to look at the map calmly - oh no, made another mistake - better rush - etc - etc". Should indeed know better!! | ||
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
| Flying south tonight so brought my stuff to work for an easy run at lunchtime, need to loosen off legs after three hard days and before British Nights weekend.
Feel tired though so change of plan and a bona fide rest day today, will go for a jog round the OD saturday event tomorrow morning - rude not after all, it is pretty much in my parents' back garden! | ||
Thursday Feb 21 | ||
| Intervals hills 30:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO hill session, did them up Back Walk so no traffic and no need for torches - blowing a gale though, often running straight into it which added to the fun no end of course.
The Group of Commitment this evening was me, Ewan, jackb and Elle, joined by Trevor part way through - arrived late and took a while to find where we had gone! Session was 30/60/90/120, back down through 90/60/30, back up to 120 and back down to 30secs again. Jog back recovery each time. Couldn't do 150sec reps this week as Ewan is too fast and was running out of hill on the 120sec ones! Felt okay and tried hard - noticing that I haven't done any core sessions for a while, need to plan some in. | ||
| C • Silver ball required 1 | ||
| Running warm up/down 30:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| Headed out over the hill and back along the flat afterwards - had planned to go over Kings Knot on the way back but abandoned that plan when I nearly killed the others by trying to lead them over a wall with a huge drop on the far side..... | ||
Wednesday Feb 20 | ||
| Running warm up/down 10:00 [2] | |
| shoes: VJ Falcon | ||
| Orienteering race 42:48 [4]*** 5.4 km (7:56 / km) +260m 6:23 / km | |
| spiked:17/21c shoes: VJ Falcon | ||
| FVO Night Race at Dumyat East. Fairly brutal uphill start let Ross and Ewan run away easily at the front, I was with Dixie but we both missed 10 by running much too far and let Gary and Jase past.
Caught them again at 13 and then all missed 14 too high on the slope, the others went on and I stopped and dropped down to it. Then headed off to 16 keen to get away and missed it way left, Dixie caught me again at the flag. Then a good battle with Dixie all the way to the finish, just pipped him by a few seconds. Was quite pleased for a few moments until I realised what careful readers with numerical skills will have already spotted, that I went straight from 14 to 16, missing out the short leg to 15 in between (hence why I was too far left). Was less pleased after that, I must have a screw loose or something. Legs felt okay and running quite well, couple of shaky navigation sections though, missed about 2 mins at 9/10 and probably another 2 mins in the 14/15/16 fiasco. Ewan was first back in 34mins, just ahead of Ross. Abi/Beccy/Janine were at the front of the Short, not sure in which order. | ||
| C • Screw loose 1 | ||
| C • These races sound ace... 7 | ||
Tuesday Feb 19 | ||
| Intervals intervals 25:00 [5] | |
| shoes: Inov8 | ||
| FVO intervals at the top of Hermitage Woods, in the freezing temperatures and thick fog. Jase and Janine were there although just back last night from their NZ jaunt and still jetlagged - very keen!
Did terrain intervals this week, pretty tricky with the headtorches reflecting back off the fog so could only see a couple of yards ahead, very hard to know quite how hard I was trying. Was suffering at the end of the last few though so I guess it was hard enough - still a bit of post-Carnethy soreness but running okay. The session was 90s hard (gradual uphill), 30s rest, 60s hard (gentle downhill back to the start), 30s rest. We did 7 of those. I seem to be able to run quite quickly down a gentle downhill but on the evidence on Saturday I am not much cop when it gets steeper, something to practice I suppose. | ||
| Running warm up/down 39:00 [2] | |
| shoes: Inov8 | ||
| Warm up jog from car park to top of Hermitage Woods and then drills.
Warm down jog back down to car park and then a lap of the loch. Would put this down as a mix of intensity 2 and 3 except that Attackpoint has taken my donation without delivering on the promise to enable that feature in return...... | ||
Monday Feb 18 | ||
| Note | |
| Hmmmm.....so much for the run last night sorting me out, quads still sore, maybe more so today. Distracted myself from that by booking a nice week's holiday in Pembrokeshire at start March, so looking forward to some great running along the coast path that week - plus two days of fun Welsh Champs orienteering on the Gower are on the way there - how convenient! | ||
| Running 44:08 [3] | |
| shoes: new Brooks Adrenaline | ||
| More cruisy recovery running, headed out past Knock o'Ronald as haven't been that way for literally years, came back along the bottom of the hill a bit above the trees and dropped down the track at the end.
Headed out about 8.30pm, very clear again and a fairly full moon, enjoyed being able to run along the slope just by the light of the moon and stars with my headtorch off for a while, very scenic. | ||
Sunday Feb 17 | ||
| Running 39:08 [3] | |
| shoes: new Brooks Adrenaline | ||
| Going up the Wallace Monument (or in particular, coming back down it!) earlier today made it clear that my quads were in need of a post-race easy run - didn't make it out until it was dark but it was a lovely clear night so still a pleasure to be out running.
Felt pretty okay once I got going (went round Leckie woods), quads a bit stiff on the descent but ran up the hill easily enough. | ||
Saturday Feb 16 | ||
| Running warm up/down 20:00 [2] | |
| shoes: Inov8 | ||
| Warm up for Carnethy. Normally I get there too late and do a little bit of flat jogging before setting off too quickly up the first hill and totally dying half way up. Today I got there in good time and warmed up properly including some uphill stuff up the track towards the col.... | ||
| Running race 1:02:23 [5]6.0 mi (10:24 / mi) +750m 4:39 / km | |
| shoes: Inov8 | ||
| ....and warming up properly did seem to make a difference, still went off at a good speed but not wrecked by the top of Scald Law for once. Also helped of course that I have also actually done some training this year, and that conditions were really good, nice sunny day and pretty firm underfoot. Bits of frozen ground including on the first ascent but not too slippery.
Climbing quite well and gained a few places on the way up Carnethy, ran a fair amount of it until I got to the stage where it was quicker to walk! Nice to get some support from the EUOC posse at the crucial point on the climb too! Was a little bit weak on the descents, lost some places going down to the Howe (although got them all back on the next climb), and then lost a few places again at the start of the final descent - kept passing Jill Mykura on the climbs and getting overtaken on the descents, she finished 30 secs in front of me in the end. Felt like I had paced it quite well and happy with my time - have done this race five times before and never broken 70mins, would have been disappointed not to get down near 65mins this year but very pleased to get well below that! Ross did 57:15 and Caspian 60:10, big disappointment for Brad though, he woke up ill and couldn't run. My splits were Scald Law 17:25 over South Black Hill to East Kip 9:09 West Kip 4:06 Carnethy 24:41 Finish 7:02 | ||
| C • That's quick 6 | ||
| Running warm up/down 32:00 [2] | |
| shoes: Inov8 | ||
| Warm down after Carnethy with Caspian, Ross and MC - good plan from Caspian to run back to the school instead of getting the bus, found nice paths etc most of the way rather than just having to run round the roads.
Found it a bit tricky keeping up with Caspian, humiliating struggling to keep up with someone who is wearing walking trousers and shades, and carrying a rucksack.. | ||
Friday Feb 15 | ||
| Note | |
| (rest day) | ||
| Unheard-of ten days training in a row....Carnethy tomorrow..... | ||
Thursday Feb 14 | ||
| Running 1:00:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| ultra cruisy FVO run - only the returning Ewan was up for hill reps, so fair play to him for going off to do them anyway instead of joining the rest of us.
Was only supposed to be 40mins or so but my choice of route was maybe a wee bit ambitious. And maybe also we really weren't going very quickly..... Day off tomorrow, just as well as it definitely feels like one is due! | ||
| C • 40 min run 2 | ||
Wednesday Feb 13 | ||
| Running 1:04:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| FVO headtorch run through University, Bridge of Allan, Minewoods, Hermitage and back through Uni. Good group of around 10 people tonight, nice to have lots of company, and kept together pretty well with a bit of looping back here and there.
Pleased to have an easy run, felt okay but still looking forward to another couple of easy days before Saturday's beast of a race... | ||
Tuesday Feb 12 | ||
| Note | |
| Seemed like a good idea to log how many controls I visited during the training weekend - not so sure about that now that it shows me that I failed to spike nearly 30 controls during the past seven days!!
| ||
| C • Failing to spike! 2 | ||
| Running warm up/down 39:00 [3] | |
| shoes: new Brooks Adrenaline | ||
| Lard's masterplan has us leaving the track sessions for a while and doing some hill/terrain intervals for a while, starting today - ideal with everyone worn out from the weekend! Depleted turnout as a result but three Stevensons plus Rosco, me and guest Mark from Deeside were all there.
Jogged out to Abbey Craig to do reps up to the monument, Ochils were there too planning on doing ten reps, we were keen to do fewer! Then after reps did a loop round Abbey Craig and back via Innovation Park. | ||
| Intervals hills 35:00 [4] | |
| shoes: new Brooks Adrenaline | ||
| Having done the first reps gently as a warm up I did the next five - forgot to time the first but the others were 3:05, 3:06, 3:04, 3:00. Trying not to go off too fast and maybe had a bit left to give as a result - not too sure though! Doing a staggered start, slowest first, with the Ochils made it a slightly strange session, nearly 5 mins recovery between reps which was a bit long.
Rosco had the moral high ground as he was already warmed up so did six reps not five. Even higher ground for the three hardy Ochils who were still at it when we finished our warm down loop, was glad not to be doing ten reps myself with Carnethy on Saturday.... | ||
Monday Feb 11 | ||
| Orienteering 1:10:00 [2]**** | |
| shoes: VJ Falcon | ||
| Warmup plus shadowing Abi round at Carse - no flags out so an exercise in confidence to be sure that 'it would be here'. Forest had quite a lot of brashing etc in places so some physical sections but she was pretty good, got more confident as it went on and was running well through the terrain too.
| ||
| Orienteering 20:00 [4]**** | |
| spiked:15/15c shoes: VJ Falcon | ||
| Fun relay at Loch Vaa to finish off the few days training - teams of three each running three times. There were three loops of approx 0.9k-1.0k and everyone ran all of them.
Seemed to work pretty well - the last two controls on each loop were common with the final one in sight of the finish - the sites were quite tricky and caused quite a few problems including for people who had already done them successfully the previous time! I was with Jack and Abi and we held off the others - Ross/Louise/Brian were second and then Beccy/Gary/Brad after Gary went walkabout on the first loop - not helped by smashing his magnifier.... Final run-in split of the weekend was a descent down a slightly stony re-entrant. Rosco put in a good effort but a speedy 23 seconds for Abi means she starts in the yellow jersey next time....next Wed eve night event maybe? A good end to the four days under clear blue skies - then we got onto the A9 and found it shrouded in increasingly thick fog all the way back to Stirling. Luckily the Ballinluig Motor Grill came to the rescue halfway home to recharge batteries with lots of chips and beans and stuff washed down with mug after mug of tea. Absolutely fantastic! | ||
| Orienteering (control hang/collect) 30:00 [2]**** | |
| spiked:6/8c shoes: VJ Falcon | ||
| Hanging ready for the relay at Loch Vaa , took me a while to place the first two correctly....
Knackered by now so grateful for the help from Rosco and Gary with control hanging and Rosco and Elle with collecting - although unfortunately managed to show appreciation for Elle's assistance by leaving her behind in the terrain when we all headed back to the cars. Luckily, like some chivalrous knight, her husband headed back out with a headtorch to rescue her (in fact, does thie fact it was getting dark make her a night errant??) | ||
Sunday Feb 10 | ||
| Orienteering race 1:11:52 [4]**** 8.7 km (8:16 / km) +290m 7:05 / km | |
| spiked:16/19c shoes: VJ Falcon | ||
| Brown course at Darnaway event, okay course but not as much of the super sexy forest as I hoped we would see, this bit was only Darnaway South and seemed to have lots of grot too.
Pushed pretty hard especially when I got sight of Rosco in the yellow jersey early on. Couldn't catch him but was only 2 seconds down on him in elapsed time at #15, then missed #17 by two minutes or so with sloppy compass and lost 30s on the next leg with hesitancy. Pretty clean apart from that, maybe 30s lost at #7 and #12 where there was a path option in each case and I didn't take enough care getting to it. Gutted that my mistake at #17 let Stalker Barrett through to beat me! Reasonably happy though after two hard days in terrain beforehand. FVO domination at the top of the Brown course - would have looked even better if Ewan had been down as FVO too - his impressive time was 54mins, 10 min ahead of Steve Nich in second. More FVO domination on the run-in - Rosco caned it to win run-in split on the Brown course, he still couldn't get his revenge on Abi after the Roseisle run-in though as she was the only other person at the event to match his run-in time! | ||
| C • Darnaway 3 | ||
| Running warm up/down 10:00 [3] | |
| shoes: VJ Falcon | ||
| pre-Darnaway jogging. | ||
| Orienteering (control hanging) 30:00 [2]**** | |
| spiked:5/6c shoes: VJ Falcon | ||
| Control hanging in Roseisle for the night race, found it pretty tricky in places.
| ||
| Running 30:00 [3] | |
| shoes: VJ Falcon | ||
| Run along the beach at Roseisle, from Burghead to night race start - with extra loop along the beach to go and fetch a spare torch from the car when Abi's failed. Plus ten mins warming up once everyone had started.
Pretty still and clear - gorgeous to be running along the beach in the dark, tide was out so lovely firm sand to run on. Could have kept going along there for miles! | ||
| Orienteering (control collecting) 30:00 [3]***** | |
| spiked:8/10c shoes: VJ Falcon | ||
| Started at the back of the night-o to collect controls - didn't really get into it properly to start with and went for a bit of an aimless wander around at two of the early ones. Got into it and caught up Gary who was having trouble with headtorch reflecting off magnifier, so did the rest with him.
Concentrated much better once describing to Gary what we were doing, pretty clean back from #4. It was so nice in the forest, bit of a shame it wasn't longer in some ways - although not in others as large platefuls of pasta and garlic bread courtesy of Louise beckoned for as soon as we got back to the apartments! Yellow jersey Rosco ran a very good time but Jack held him off - good job by him too. Although jersey getting pretty minging by now so maybe not a wise move by Jack to run so well... | ||
Saturday Feb 9 | ||
| Orienteering 45:00 [3]**** | |
| spiked:11/15c shoes: VJ Falcon | ||
| More nice weather on the Moray Coast for next day of FVO training weekend - and another lovely area, Lossie this time, with great training planned by Steve B and all small paths removed from the map.
The first exercise was an attack point exercise, ankle and back both sore and not going quickly, still all over the place at that speed - rubbish concentration wasn't helping. | ||
| Orienteering (control hanging) 30:00 [2]**** | |
| spiked:8/9c shoes: VJ Falcon | ||
| control collecting from previous exercise and hanging ready for handicap race. | ||
| Orienteering (control picking) 30:00 [2]***** | |
| spiked:14/18c shoes: VJ Falcon | ||
| Control picking planned by Steve B in the complex coastal strip at Lossie - definitely counts for the full five stars as intensive orienteering! Missed a couple when I couldn't see the SI canes and missed a couple more when I lost concentration, not the area to do that... | ||
| Orienteering race 17:30 [5]***** 2.6 km (6:44 / km) | |
| spiked:7/9c shoes: VJ Falcon | ||
| Yellow jersey handicap race back to the cars with first few in the mega detail near the coast. Restart from number 2 when we found that it had already been collected by mistake.
Yellow jersey Barrett snr couldn't handle the pressure after the restart and went AWOL on the way to #1, I got it and led Brad and Gary in - but Roger and Ross were hot on my tail and caught sight of the others. Rubbish compass work to #3 by me as we headed for the flat vague stuff meant I lost position but luckily I saw it as the others ran past (tricky spotting the SI trestles with no flags on them!). From there I was desperately hanging on to Roger and Rosco as they set a bit of a scorching pace to try and catch the others. We got Abi then Jack on the way to #4 and got Louise in sight at #6, passed her on the way to #7 leaving Beccy still ahead. We could see her though and she stopped short at #7 and we got past. The three of us got 7,8,9 virtually together after momentary 'where is it' moments in the circle each time - big dash to the (missable)finish but Rosco held me off by 2 seconds even though my cunning route through the fallen trees got me past Roger within the finish circle. Great fun, felt a lot better running flat out than running easy, no time to feel all those aches and pains in my ankle and back! Not too sure on the time or revised distance but it felt pretty quick! | ||
| Orienteering warm up/down (control collecting) 20:00 [2] | |
| spiked:3/4c shoes: VJ Falcon | ||
| Theme for the day is to remember to concentrate at all times - went way off line collecting controls, doing a leg I had just run in the race!
| ||
Friday Feb 8 | ||
| Orienteering (control hanging) 45:00 [2]**** | |
| spiked:15/17c shoes: VJ Falcon | ||
| Control hanging at Roseisle - using simplification exercise Jon Hollingdale had planned and taped - still quite hard to find some of the tapes...
Then got a few of the second half of the course (hung by Rosco) on my way back to the car. | ||
| Orienteering (control hanging) 1:00:00 [2]**** | |
| spiked:18/19c shoes: VJ Falcon | ||
| Control hanging at Roseisle for route choice/strategy exercise and for handicap race - even more tricky to hang them with no tapes at these sites!
| ||
| Orienteering race 11:37 [5]**** 1.8 km (6:27 / km) | |
| spiked:8/8c shoes: VJ Falcon | ||
| Handicap race on a short course to get us back to the cars and finish off the days training - got the first three in sight but couldn't run fast enough to catch them - Steve B just held off Abi's speedy sprint finish to take the yellow jersey.
| ||
| Orienteering (control collecting) 20:00 [3]*** | |
| spiked:4/4c shoes: VJ Falcon | ||
| Control collection and then ran back along the beach as it got dark - into the wind but the tide was right out so nice firm sand to run on - a great end to a great fun day.
| ||
Thursday Feb 7 | ||
| Intervals hills 36:00 [5] | |
| shoes: new Brooks Adrenaline | ||
| FVO hills - a select group of me, Ross, Brad plus Steve N on his bike (pretty similar pace so making us work).
We did 3 lots of 3x45/15, then a longer effort up to the gate at the top (2:35 for me) with jog back down, then 3 more lots of 3x45/15. Felt like a good session, getting a little further than three weeks ago. And now four days in lovely forests as a reward! | ||
| C • Going well 3 | ||
| Running warm up/down 35:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| Seized by inspiration this week, started the warm down directly we finished the last rep and before the jog back, meant we didn't have to run up the hill again during the warm down! | ||
Wednesday Feb 6 | ||
| Orienteering race 55:10 [4]**** 4.7 km (11:44 / km) | |
| spiked:13/18c shoes: VJ Falcon | ||
| FVO night race at Sauchie Crags, Brad & Beccy had put on a good tricky course which was fairly runnable given that it is quite a rough area.
Started off quite quickly but Steve N, Ross and Fraser got away from me, then Steve B caught me when I went straight on #5 and missed by 2 mins - could have gone through the field but it looked tricky to go straight so gave it a try, then wasn't careful enough at the end of the leg... Completely misinterpreted map at #8 and couldn't work it out at all, lost 8 mins and there were people everywhere by the time I found it. Then read a knoll as a depression at #13 and lost 2 more mins. Not too bad for the rest, lost 30s or so at #16 and #17 but in general running quite well, just don't get on with this map for some reason (was even worse for interpreting it last time here). Steve N got away when Rosco's torch packed in with two controls left, he won in 43mins. Fastest time of the day from Abi on the short course, including helping out Steve/Ross/Fraser a few times on the control pick in the middle section! | ||
| C • Tricky 5 | ||
Tuesday Feb 5 | ||
| Running race (time trial) 11:05 [5]3 km (3:42 / km) vdot: 52.4 | |
| shoes: new Brooks Adrenaline | ||
| FVO bi-monthly 3km time trial day - pretty chilly (3 degrees) but no rain or wind so conditions okay. Got there late and had a pretty short warmup, basically straight into the drills. Maybe that made me go off sensibly though, decided to aim for 90s laps and then pick up at the end if possible.
Did 42secs for first 200m then basically 90s laps for the next 5 laps (there was an extra 1 sec in there somewhere), penultimate lap in 87sec and final lap in 85sec. Pretty happy but as I was strong at the end and not retching on the infield afterwards this time, maybe had a bit more to give. Have improved 5secs per lap in two months from the disaster time trial at LaSanta though so can hardly complain! | ||
| C • should have 3 | ||
| Running warm up/down 35:00 [2] | |
| shoes: new Brooks Adrenaline | ||
| drills and laps plus warm down with Rosco - a rare anticlockwise circuit of the loch tonight! | ||
Monday Feb 4 | ||
| Note | |
| (rest day) | ||
| Fell asleep on Heathrow Express.
Fell asleep on the plane home. Pouring with rain in Stirling. Easy choice! | ||
Sunday Feb 3 | ||
| Running 1:36:23 [3] | |
| shoes: Inov8 | ||
| Run from Longshaw out along White Edge - down to A621 - back up the hill a bit then down to Curbar Gap - Curbar Edge - Froggat Edge - into Longshaw Estate for a loop - welcome sanctuary in Longshaw tea room.
Into v strong wind for first 40mins or so, felt pretty good and looking forward to the run back with wind behind. Then back of right knee started to hurt, haven't had that for a while, hamstring etc got tight, and run back was a struggle instead. Stopped a couple of times to stretch and did some more after the run - more work on it required I think. | ||
| C • Looks like a lovely run 6 | ||
Saturday Feb 2 | ||
| Running 47:02 [3] | |
| slept:3.0 shoes: Inov8 | ||
| Long day travelling with an early start after late to bed - flight to Heathrow, across London, train to Sheffield. Got out in the dark up the valley for a bit, took it nice and easy as tired but felt okay once I got going.
| ||
Friday Feb 1 | ||
| Note | |
| (rest day) | ||
| Planned a rest day as due to be travelling - even though not travelling then still pleased to take one as it was freezing today! | ||