Training Log Archive: Jon XIn the 7 days ending Oct 4, 2009:
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Sunday Oct 4, 2009 #
Running 2:54:00 [3] 35.0 km (4:58 / km) +250m 4:48 / km
shoes: Brooks Adrenaline Aug 2009
Parked up on the road to Fairholmes, ran up there and did two laps of Derwent/Howden Reservoirs and ran back. It started raining after I had been running for exactly 4 seconds!
Didn't feel great initially but not surprising as had only finished lunch an hour before. Got into it and ran the two laps at almost identical speeds. Should have done the second a bit quicker or done another 3km or so, however didn't have the discipline to make myself do an extra loop when I reached the car after 35km just as it was getting dark....
Didn't feel great initially but not surprising as had only finished lunch an hour before. Got into it and ran the two laps at almost identical speeds. Should have done the second a bit quicker or done another 3km or so, however didn't have the discipline to make myself do an extra loop when I reached the car after 35km just as it was getting dark....
Saturday Oct 3, 2009 #
Event: Maize Maze O
Running 1:03:33 [3] 12.88 km (4:56 / km) +200m 4:35 / km
ahr:136 shoes: Brooks Adrenaline Aug 2009
Morning run up Porter Brook and back via Lodge Moor with last 5km at marathon pace. Well almost marathon pace anyway.
Orienteering race 19:43 [3] 2.46 km (8:01 / km)
ahr:127 shoes: new Inov8 Roclite
Maize Maze O-event, qualification 1. 0.93km straight line. 21st of 111.
I was expecting something complex and confusing - fewer junctions than I expected but still very confusing with lots of route choice / finding problems.
Started to rain before I went out and that turned the paths and corners lethally slippery so injury paranoia meant I took it very steady - plus also I was paranoid about making a big mistake and not qualifying for A Final!
I was expecting something complex and confusing - fewer junctions than I expected but still very confusing with lots of route choice / finding problems.
Started to rain before I went out and that turned the paths and corners lethally slippery so injury paranoia meant I took it very steady - plus also I was paranoid about making a big mistake and not qualifying for A Final!
Orienteering race 17:10 [3] 2.28 km (7:32 / km)
ahr:129 shoes: new Inov8 Roclite
Qualification round 2, straight line 0.72km. 11th/109, 5 secs behind Dave Peel and 6 secs behind Martin Ward!
Saw Marcus at the start, he had just finished walking round the first race. Good to see him and also pleased to see he had avoided any head-on collisions in the maze (unlike his travel companion who finished covered in blood!)
Felt more confident on this course plus the maze was much drier which made it lots easier to run. Still missed a couple of routes though and one hesitant bit when I arrived at the correct bridge but not from the pathway I meant to be on - took lots of care to leave it in the right direction.
Got the maps back after this race, very cool - turns out that one part of the maze viewed from above has a giant cactus and a wolf howling at the moon, and the bulk of the maze is an Indian chief with fully feathered head-dress!
Map here, need to look SE down it to spot them.
http://www.walton-chasers.co.uk/gadget/cgi-bin/rei...
Saw Marcus at the start, he had just finished walking round the first race. Good to see him and also pleased to see he had avoided any head-on collisions in the maze (unlike his travel companion who finished covered in blood!)
Felt more confident on this course plus the maze was much drier which made it lots easier to run. Still missed a couple of routes though and one hesitant bit when I arrived at the correct bridge but not from the pathway I meant to be on - took lots of care to leave it in the right direction.
Got the maps back after this race, very cool - turns out that one part of the maze viewed from above has a giant cactus and a wolf howling at the moon, and the bulk of the maze is an Indian chief with fully feathered head-dress!
Map here, need to look SE down it to spot them.
http://www.walton-chasers.co.uk/gadget/cgi-bin/rei...
Orienteering 26:12 [4] 3.12 km (8:24 / km)
ahr:128 shoes: new Inov8 Roclite
A Final, straight line 1.01km, finished 22nd of 32.
The final was a night race which was a great idea, pushed a bit harder in this race and was going okay for quite a while. Tried to speed it up a bit more and blew out big time - thought I knew where I was going on 15-16 and ran round in a big circle, realised I was headed north not south, found my way back to the big junction at the bridge and promptly ran off down the wrong track again for quite a way! Over 5 mins lost - and pre-race concerns realised as beaten by Jenny Peel!
Dave Peel ran 17:50 and won by half a minute, he had about 90secs of time loss too so it was quite tricky!
The final was a night race which was a great idea, pushed a bit harder in this race and was going okay for quite a while. Tried to speed it up a bit more and blew out big time - thought I knew where I was going on 15-16 and ran round in a big circle, realised I was headed north not south, found my way back to the big junction at the bridge and promptly ran off down the wrong track again for quite a way! Over 5 mins lost - and pre-race concerns realised as beaten by Jenny Peel!
Dave Peel ran 17:50 and won by half a minute, he had about 90secs of time loss too so it was quite tricky!
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: new Inov8 Roclite
All of it.
Friday Oct 2, 2009 #
Note
(rest day)
Physio in the morning, no space between meetings at lunchtime, late at work then drive to Sheffield = unplanned day off
Thursday Oct 1, 2009 #
Running 11:16 [4] 3.0 km (3:45 / km)
ahr:149 max:157 shoes: Brooks Adrenaline Aug 2009
FVO 3km time trial at the uni track. Good turn out with a few pbs...from the people doing it for the first time anyway!
Personally I wasted this session a bit to be honest, original plan was to do it in two waves and I planned to run both.....however when the plan changed to all starting together, I didn't really change my own plan and go full out instead (maybe wise as not fully warmed up), but also didn't really think to do a second 3km solo afterwards.
A good solid pace anyway, pretty comfortable but aware that my legs were a little heavy and might not have gone that much quicker for more effort, however could possibly have gone on at that speed for another 3km?
Personally I wasted this session a bit to be honest, original plan was to do it in two waves and I planned to run both.....however when the plan changed to all starting together, I didn't really change my own plan and go full out instead (maybe wise as not fully warmed up), but also didn't really think to do a second 3km solo afterwards.
A good solid pace anyway, pretty comfortable but aware that my legs were a little heavy and might not have gone that much quicker for more effort, however could possibly have gone on at that speed for another 3km?
Running warm up/down 32:00 [2] 4.4 km (7:16 / km)
shoes: Brooks Adrenaline Aug 2009
Couldn't keep the early theme going and was late so limited warmup but at least a few drills, very cruisy lap of the lap en masse afterwards.
Wednesday Sep 30, 2009 #
Running 1:28:37 [3] 14.36 km (6:10 / km) +450m 5:20 / km
ahr:124 max:143 shoes: Brooks Adrenaline Aug 2009
Run from the uni with Rosco and Fi, up Dumyat in the clear skies and sunset, very scenic which helped distract me from the fact I was feeling pretty ropey.
Back down via the reservoir (Fi cut off back through the wood) and a loop round the outside of the uni, Ross kindly wound the pace up a bit for the final 3km.....
Back down via the reservoir (Fi cut off back through the wood) and a loop round the outside of the uni, Ross kindly wound the pace up a bit for the final 3km.....
C • how? 2
Tuesday Sep 29, 2009 #
Intervals intervals 24:00 [4] 4.95 km (4:51 / km)
max:157 shoes: Brooks Adrenaline Aug 2009
FVO intervals and I was early.
Repeat - I was early!!
No Lard tonight so I persuaded everyone to change the session to 6 times 3 mins on the lochside path, with 1 min recovery. Tom and Dixie setting the pace plus Rosco once he arrived. Great to see Doug F making the first of what he promises will be a regular appearance at the Tuesday session!
Felt a bit tired tonight and running somewhere between 3:45-3:55 min/km, would have liked to be moving a little quicker.
Repeat - I was early!!
No Lard tonight so I persuaded everyone to change the session to 6 times 3 mins on the lochside path, with 1 min recovery. Tom and Dixie setting the pace plus Rosco once he arrived. Great to see Doug F making the first of what he promises will be a regular appearance at the Tuesday session!
Felt a bit tired tonight and running somewhere between 3:45-3:55 min/km, would have liked to be moving a little quicker.
Running warm up/down 1:08:43 [2] 10.75 km (6:24 / km)
max:131 shoes: Brooks Adrenaline Aug 2009
Initial lap round the loch solo, then another lap or so with the others, then drills, afterwards a lap warm down whilst Ross finished his set, then another lap with Ross and Tom.
Monday Sep 28, 2009 #
Pilates 30:00 [3]
Some of the exercises definitely rather more difficult after several months off.....
Circuits 30:00 [3]
Not sure if we all worked harder tonight than previous weeks - or was it just that the heating was on this week??