Training Log Archive: fluceluceIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
12 PM
Running 1:17:00 [2] 5.52 mi (13:57 / mi) +700m 10:00 / mi
After yesterday decided running the race would be silly. So set off 20mins ahead of the start aiming to reach the top of Wetherlam before the leaders. Made it with about 5-10mins to spare but wasn't hanging around en route up as was nervous I would be caught!
Turns out the race probably would have gone alright, got to the top in 49:03, in last years race I managed about 45mins however I ran from the car park today, not the start line so added on about 3mins jogging to the start with Tom and Wil. Would have pushed harder in a race too! Ah well. Legs probably would have been slow from Swirl how to Old Man so probably the right choice.
Rhys was in the lead at the top so took photos then started off down taking photos of Tom, Nic and Wil en route - had to set off as otherwise might not make the finish before the winner had run up 2 more hills and back down.
Went over on ankle slightly coming down on rough ground above race line to avoid racers going up - very steady descent after that but at least was able to run. Full leg icing in a river after!
Turns out the race probably would have gone alright, got to the top in 49:03, in last years race I managed about 45mins however I ran from the car park today, not the start line so added on about 3mins jogging to the start with Tom and Wil. Would have pushed harder in a race too! Ah well. Legs probably would have been slow from Swirl how to Old Man so probably the right choice.
Rhys was in the lead at the top so took photos then started off down taking photos of Tom, Nic and Wil en route - had to set off as otherwise might not make the finish before the winner had run up 2 more hills and back down.
Went over on ankle slightly coming down on rough ground above race line to avoid racers going up - very steady descent after that but at least was able to run. Full leg icing in a river after!
Friday Apr 29, 2011 #
1 PM
Running 1:17:22 [3] 5.9 mi (13:07 / mi) +661m 9:44 / mi
Run up Dow and Old Man with Lizzie and Nic, legs absolutely screwed for uphill, could manage about 3 or 4 steps running before they tried to buckle so fell walk and watching the others run off in the distance it was! Should have been able to run the whole way, silly legs...
Beautiful day though, also reccied the descent of the coniston in prep for Nic running the next day...
Beautiful day though, also reccied the descent of the coniston in prep for Nic running the next day...
Thursday Apr 28, 2011 #
7 PM
Running 1:20:28 [2] 8.2 mi (9:49 / mi) +470m 8:20 / mi
Pennine run - along SVT, up to big stones via famous grouse route, peep o day, mt famine, south head, home down the track and via Christine's gate! Legs feeling heavy by the end.
Wednesday Apr 27, 2011 #
7 PM
Running 55:12 [2] 5.6 mi (9:51 / mi) +211m 8:49 / mi
Nice evening run with Rach Lee, over to rivelin, up over the a57 and back over lydgate. Lovely weather and a good catch up :-)
Tuesday Apr 26, 2011 #
Note
(injured)
Arm was no more or less painful after Friday's run, better than Friday on Saturday, flared up Sunday morning before run, back to not being able to pick things up, slightly better Monday, better again today...Diclofenac seems to be doing it's job, lots less swelling but still something lumpy going on.
Note
(rest day)
We were on a boat!
Monday Apr 25, 2011 #
Note
Training target for next year, trick my brain into thinking individual races are relays - hopefully will mean more confidence and that I push it harder running wise too, just didn't seem to run hard once until the relay this weekend!
10 AM
orienteering race 32:17 [5] 4.7 km (6:52 / km)
JK Relay - Best race of the weekend! Why can I not race like this unless it is head to head.
Diclofenac meant I had stomach pains before I set off, so set off steady with the aim of not messing up before the spectator as that was all sand dunes like on sat. Had a different first few controls to everyone ahead so, after a small wobble on 1 I thought they had all got a lead and I wouldn't see them again. I was wrong, I caught a group back up about no5, made it through the spectator pretty cleanly then turned the map over to find the sprint race on the other side. Another slight wobble (long way round knoll to control) and it was into sprint mode. I caught up and overtook a few people here and found myself with Vicky Stevens just ahead and Karen Poole just behind heading for the last control. Dug in but lack of speed training didn't help my sprint finish, joint time with Karen but she was just ahead at hand over. Stomach didn't thank me but happy with a good run to end the weekend :-)
Anwen came through spectator in 3rd, a wobble in the thickets at the end and Laura went out in 5th, caught back up to 3rd but then Claire Ward came past, we were 50m behind ESOC at spectator, we held our breathes but Claire appeared first and got 3rd by 25seconds, we finished in 4th, better than we expected but we were soooo close! Ah well, bring on the british :-)
Diclofenac meant I had stomach pains before I set off, so set off steady with the aim of not messing up before the spectator as that was all sand dunes like on sat. Had a different first few controls to everyone ahead so, after a small wobble on 1 I thought they had all got a lead and I wouldn't see them again. I was wrong, I caught a group back up about no5, made it through the spectator pretty cleanly then turned the map over to find the sprint race on the other side. Another slight wobble (long way round knoll to control) and it was into sprint mode. I caught up and overtook a few people here and found myself with Vicky Stevens just ahead and Karen Poole just behind heading for the last control. Dug in but lack of speed training didn't help my sprint finish, joint time with Karen but she was just ahead at hand over. Stomach didn't thank me but happy with a good run to end the weekend :-)
Anwen came through spectator in 3rd, a wobble in the thickets at the end and Laura went out in 5th, caught back up to 3rd but then Claire Ward came past, we were 50m behind ESOC at spectator, we held our breathes but Claire appeared first and got 3rd by 25seconds, we finished in 4th, better than we expected but we were soooo close! Ah well, bring on the british :-)
Running warm up/down 10:00 [1]
Sunday Apr 24, 2011 #
12 PM
orienteering race 1:12:55 [4] 8.2 mi (8:54 / mi) +450m 7:36 / mi
JK Long - should have suited me today, and not a bad result but again hesitating all over the place, not that smooth. Also legs didn't feel like they ever really got into it/I never really pushed it as hard as I thought I might be able to, but was going ok by the looks of it.... pleased with 20th :-)
Running warm up/down 15:00 [2]
set off a bit late for the start so faster than I would normally have gone...
Saturday Apr 23, 2011 #
11 AM
orienteering race 45:11 [4] 4.8 km (9:25 / km) +120m 8:22 / km
JK middle - sand dune area - was 3rd off on the elite - very early starter! Aim of the day was to run in 1st. Ran pretty well, lost about 1.5-2mins overall which is very good for me, but was very hesitant! Should have been more confident but guess that's lack of practice for you! Again not running fast but getting it generally right, even if I did waste time at the controls thinking I might not be right when I really was! Last section was hard going runable wise, probably tracked up a little later on but Anwen said not by much....Aim completed, ran in 1st - splits read 'you are 1st of 1 finisher' :-)
http://connect.garmin.com/activity/82238511
http://connect.garmin.com/activity/82238511
Running warm up/down 10:00 [1]
Friday Apr 22, 2011 #
10 AM
Running 25:13 [2] 2.69 mi (9:22 / mi)
Leg stretch to Newcastle and along the beach, proved the mountains weren't imaginary!
3 PM
Running warm up/down 15:00 [1]
wu before with Anwen then after with the guys
orienteering race 15:51 [4] 2.1 km (7:33 / km) +45m 6:49 / km
JK Sprint - felt herod farm! legs heavy so no alternative but to take it slower than I would have liked, meant only a couple of small wobbles though so pretty clean run - joint 19th with Anwen, Laura got the timing wrong though and finished 10s ahead :-P 2mins down overall
Wednesday Apr 20, 2011 #
Note
(injured)
Next plan of attack, stronger anti inflammatories, heres hoping they work - anyone got a canadian canoe paddle I can borrow?
7 PM
Running race 30:17 [4] 3.14 mi (9:39 / mi) +335m 7:15 / mi
Herod farm - 1st properly short runnable race of the year - 0 intervals sessions in prep.
Set off and felt good, was in the lead from the off and made beating pennine men my target in case I could make it as part of a team prize... was 1st at the top of the 1st climb, was sure a woman was close behind so put the boot in a bit across to the next hill, overtook all the way up that then had a sprint finish (that I lost as it was on a road) with Mark from pennine. No women in sight, finished 1st by a couple of mins even with off balance descending technique :-)
1min faster than last year! still the sub 30 evades me!
Set off and felt good, was in the lead from the off and made beating pennine men my target in case I could make it as part of a team prize... was 1st at the top of the 1st climb, was sure a woman was close behind so put the boot in a bit across to the next hill, overtook all the way up that then had a sprint finish (that I lost as it was on a road) with Mark from pennine. No women in sight, finished 1st by a couple of mins even with off balance descending technique :-)
1min faster than last year! still the sub 30 evades me!
Running warm up/down 10:00 [1]
Monday Apr 18, 2011 #
Note
(injured) (rest day)
Arm swelled up good in the afternoon, so took pictures of the start and end of the trunce instead of any training.....might set the turbo up outside at somepoint but it would be harder than normal to make myself pedal on the spot in this nice weather...
Sunday Apr 17, 2011 #
Note
(injured)
I think this weekend has affirmed both MTB and road bike is out if I am resting the arm. I thought the road bike would be ok as seemed ok on Monday and gear change is in a completely different direction, but its the grip, in any direction, that works the wrong bit of arm...Also extended running is not good for it (too much waving it around).....so that leaves.....erm...nothing....hoping it will be a bit better by next weekend as otherwise I will have to choose races wisely (relay) and put someone on the car insurance to get us home...
11 AM
cycling 3:32:00 [2] 43.72 mi (12.4 mph) +1202m
Long ride with Zanthe in the beautiful weather. Tried to use my Right hand as little as possible, so rear braking only as much as possible and little gear changes....hurts a lot now though :-( but worth the ride!
Went to hathersage via ringinglow, to abney, great hucklow, foolow, wardlow, monsal head, back over and down to Stoney Middleton, back to Grindleford and home via fox house and back the way we went out.
http://connect.garmin.com/activity/79732563
Went to hathersage via ringinglow, to abney, great hucklow, foolow, wardlow, monsal head, back over and down to Stoney Middleton, back to Grindleford and home via fox house and back the way we went out.
http://connect.garmin.com/activity/79732563
Saturday Apr 16, 2011 #
11 AM
Running 6:19:50 [2] 19.39 mi (19:35 / mi) +2100m 14:39 / mi
2/3 of a Kinder Dozen - Aim was a pace we could get to the end and feel fine to start again, felt good considering last weekend :-)
Went Clockwise from the YHA - up to druid stone, down to Ollerbrook clough, up to Ringing Rodger, Down to Nags Head, Up Grindslow, Down to Crowden Clough, Up to Crowden tower, Down to Jacobs Ladder, Up to Edale Cross, Down to the Ford below Low End, Up to Kinder Low, Down to Kinder River, Up to Sandy Heys, Down to the river, up Fairbrook Naize then along edge via some grough running to the 3min crossing and back to YHA.
A huge amount of this is full on terrain running :-) good days training with Apex team
Went Clockwise from the YHA - up to druid stone, down to Ollerbrook clough, up to Ringing Rodger, Down to Nags Head, Up Grindslow, Down to Crowden Clough, Up to Crowden tower, Down to Jacobs Ladder, Up to Edale Cross, Down to the Ford below Low End, Up to Kinder Low, Down to Kinder River, Up to Sandy Heys, Down to the river, up Fairbrook Naize then along edge via some grough running to the 3min crossing and back to YHA.
A huge amount of this is full on terrain running :-) good days training with Apex team
Friday Apr 15, 2011 #
Note
(injured)
Ice Ice Ice Ice Ice Ice Ice Ice Ice Ice Ice Ice Ice Ice.....also removed a large amount of weight from my head....not had my hair line above my shoulders in many years! Far more streamlined :-P
Thursday Apr 14, 2011 #
Note
(injured)
Arm still inflamed, apparently its all the way down between my radius and ulna - continue with ice, ibuprofen etc but more regularly and strap it up if its going to be used a lot. No kayak and probably no bike for a bit...
6 PM
Yoga 1:15:00 [2]
Wednesday Apr 13, 2011 #
6 PM
Running 15:00 [1]
Down to Hallam as got stuck in the Hallamshire, there were 2 SYO there so we abandoned any of the planned activities and a bit of a hap hazard circuits/drills session happened. Then ran home - well to broomhill - with Katherine. Only did a few exercises and probably looked comical running home as hadn't had chance to go home and change out of my smart work clothes....
Tuesday Apr 12, 2011 #
Note
(rest day)
Monday Apr 11, 2011 #
6 PM
cycling 1:20:00 [2] 16.6 mi (12.5 mph) +371m
Ride with Zanthe and Wil, tried to concoct the flattest ride possible, a lap of damflask then along rivelin valley road and up the a57 home....nice and gentle to keep legs happy with a couple of more effortish bits...
Sunday Apr 10, 2011 #
7 AM
Running 1:40:00 [3] 7.35 mi (13:36 / mi) +1181m 9:04 / mi
Late night, Guiness, then DPFR won 10 bottles of wine....then the Fell Runners showed Newcastle how to party :-)
Was wide awake at about 6am for some reason, lay in bed til 7 but then decided to go for a short leg stretch.
Got downstairs to find Keith about to head out to meet Spyke for a run so ran to the park with him. Spyke was still in bed so we set off up through the forest together and my short leg stretch turned into a run up Commedagh. Such a beautiful morning though so I couldn't really resist...
Legs battered by the top as Keith had set his sights on overtaking a walker on the way up so it was a bit of a challenge. Gentle off the top - took 65mins to get up, but on 35 to get back to the hostel :-)
Definitely going to have to get out in the hills at the JK as well...
Was wide awake at about 6am for some reason, lay in bed til 7 but then decided to go for a short leg stretch.
Got downstairs to find Keith about to head out to meet Spyke for a run so ran to the park with him. Spyke was still in bed so we set off up through the forest together and my short leg stretch turned into a run up Commedagh. Such a beautiful morning though so I couldn't really resist...
Legs battered by the top as Keith had set his sights on overtaking a walker on the way up so it was a bit of a challenge. Gentle off the top - took 65mins to get up, but on 35 to get back to the hostel :-)
Definitely going to have to get out in the hills at the JK as well...
Saturday Apr 9, 2011 #
11 AM
Running race 3:01:36 [4] 12.0 mi (15:08 / mi) +1900m 10:09 / mi
Mourne Peaks British Champs Race:
Deal was if I felt bad on the first climb and it clearly wasn't to be, then I would stop. However, at the top of the first climb I felt good, was ahead of Aly Raw who won Wuthering Hike and Jackie.
Jackie came past on the first descent, then I overtook her again up the next climb, then she came past downhill, then I caught up ground again going uphill, then it got more runnable and Aly came past. The two of them got some distance on me, then heading off doan to the dam I caught up a lot of time to Aly - think Jackie was still away in front at this point.
Took the massive climb from the dam steady as had Cammedagh in mind, was catching people on the descents but felt very slow. Then, commedagh came and went, much better than 3 years ago where the top never seemed to get any closer. Picked up the pace a little off the top but still not great descending.
Finished 30mins faster than 3 years ago - 1st U23 (not a surprise...) and 9th Senior woman, best result to date!
Felt I had about 1hrs racing in me today, I didn't blow up at any point, but my legs just settled into a pace I couldn't really change. Still, happy with the result :-) and I could still run up the stairs in the YHA after, much to the annoyance of a fair few sore people...
Still my favourite race :-)
Hehe - my watch thinks I stood still for 9minutes of the race....gotta love vertical climbs...
http://connect.garmin.com/activity/78785501
Deal was if I felt bad on the first climb and it clearly wasn't to be, then I would stop. However, at the top of the first climb I felt good, was ahead of Aly Raw who won Wuthering Hike and Jackie.
Jackie came past on the first descent, then I overtook her again up the next climb, then she came past downhill, then I caught up ground again going uphill, then it got more runnable and Aly came past. The two of them got some distance on me, then heading off doan to the dam I caught up a lot of time to Aly - think Jackie was still away in front at this point.
Took the massive climb from the dam steady as had Cammedagh in mind, was catching people on the descents but felt very slow. Then, commedagh came and went, much better than 3 years ago where the top never seemed to get any closer. Picked up the pace a little off the top but still not great descending.
Finished 30mins faster than 3 years ago - 1st U23 (not a surprise...) and 9th Senior woman, best result to date!
Felt I had about 1hrs racing in me today, I didn't blow up at any point, but my legs just settled into a pace I couldn't really change. Still, happy with the result :-) and I could still run up the stairs in the YHA after, much to the annoyance of a fair few sore people...
Still my favourite race :-)
Hehe - my watch thinks I stood still for 9minutes of the race....gotta love vertical climbs...
http://connect.garmin.com/activity/78785501
Friday Apr 8, 2011 #
9 AM
Running 15:41 [2] 1.86 mi (8:26 / mi) +75m 7:30 / mi
In new mills, run through town to try and buy some stuff to fix my arm with, taking its time recovering.... back past school, they have finally removed the temporary buildings that have been there since the 70s!
Legs feeling much better than this time last week but still not quite right, will see what tomorrow brings....
Legs feeling much better than this time last week but still not quite right, will see what tomorrow brings....
Thursday Apr 7, 2011 #
Yoga 1:15:00 [2]
Tuesday Apr 5, 2011 #
Note
(injured)
Pulled muscle in my arm/wrist - too much kayaking too soon maybe...
10 AM
kayaking 1:05:00 [2] 4.0 mi (16:15 / mi)
Kayaking with Shelf at rother valley, 2.5 times round the lake, alternated who was in the front (distance an estimation as found watch after)
Monday Apr 4, 2011 #
Note
(rest day)
Was beyond shattered last night - doing NOTHING running/biking related this week! Short leg stretch Friday before deciding whether its a race or a holiday in Ireland...
Sunday Apr 3, 2011 #
10 AM
Mountain Biking race 3:14:18 [4] 21.2 mi (6.5 mph) +804m
ahr:148 max:175
Open 5 Final - All I had to do today was stay ahead of Helen Jackson (beaten every time so far) and Karen (not so easy..) and get a relatively high percentage score and I would be in the top 3....
Well the day didn't start fantastically, I'd forgotten my dibber, then I forgot to pack my inhaler so started and, as you can tell from both of the forgotten things my head was all over the place.
5mins plan time:
I planned an ok start to the MTB and set off towards moor top, half way up Helen came past as to be expected on the bike, but my legs and lungs were screaming already and I was too tired (as can be seen from the HR - I was trying really hard!) to even try and keep up. All I could hope was my nav and running were going to be better...
My 3rd control was the first time I've ever failed to find an O5 control, 11 was nowhere to be seen as far as I was concerned! I spent 10mins riding up and down a 50m section of track trying to find it before somebody lead me into it! The next two were fine but slow as uphill, then the route choice, play safe and stay highish but get lower points per control or commit to the long loop with higher point controls. I decided to go for the longer loop clockwise so I could get a couple of the other loop that were close by if there were time. There wasn't time, I felt like I was going nowhere for a lot of the time and made it back to transition 15mins later than planned - although not bad as I thought I might take 4hrs to get round at one point! Not great but not a massive disaster just yet, as long as I could get a good run in....
Well the day didn't start fantastically, I'd forgotten my dibber, then I forgot to pack my inhaler so started and, as you can tell from both of the forgotten things my head was all over the place.
5mins plan time:
I planned an ok start to the MTB and set off towards moor top, half way up Helen came past as to be expected on the bike, but my legs and lungs were screaming already and I was too tired (as can be seen from the HR - I was trying really hard!) to even try and keep up. All I could hope was my nav and running were going to be better...
My 3rd control was the first time I've ever failed to find an O5 control, 11 was nowhere to be seen as far as I was concerned! I spent 10mins riding up and down a 50m section of track trying to find it before somebody lead me into it! The next two were fine but slow as uphill, then the route choice, play safe and stay highish but get lower points per control or commit to the long loop with higher point controls. I decided to go for the longer loop clockwise so I could get a couple of the other loop that were close by if there were time. There wasn't time, I felt like I was going nowhere for a lot of the time and made it back to transition 15mins later than planned - although not bad as I thought I might take 4hrs to get round at one point! Not great but not a massive disaster just yet, as long as I could get a good run in....
Running race 1:38:30 [4] 7.21 mi (13:40 / mi) +286m 12:10 / mi
ahr:161 max:178
Well...a good run...not going to happen, good route planned but failed to complete the loop as ran out of time. Walked a large amount of it, shuffled another amount of it and ran probably 10% of this. Legs completely gone which isn't entirely surprising. Was 'running' over 10min/mile downhill by the end....
3mins plan time
Turns out Helen had a great race today finishing ahead of Karen so I would have had to be properly on form to do well and make it into the top 3 overall. Finished 8th today (lowest ever position I think) and 5th in the series. I think it would have been possible if I had been at all rested - 30points behind Helen, so that was number 7 (worth 20) on the bike plus 34 (worth 15) on the run that I had planned but was moving too slowly for..... Can't do everything I suppose :-) and it's all good prep for APEX!
Note: don't forget inhaler, results in an hour of coughing post race
3mins plan time
Turns out Helen had a great race today finishing ahead of Karen so I would have had to be properly on form to do well and make it into the top 3 overall. Finished 8th today (lowest ever position I think) and 5th in the series. I think it would have been possible if I had been at all rested - 30points behind Helen, so that was number 7 (worth 20) on the bike plus 34 (worth 15) on the run that I had planned but was moving too slowly for..... Can't do everything I suppose :-) and it's all good prep for APEX!
Note: don't forget inhaler, results in an hour of coughing post race
Transition race 3:15 [2]
Lap going in and out of transition, official time 2:59 - getting better at this :-)
Saturday Apr 2, 2011 #
11 AM
cycling 15:00 [2] 3.61 mi (14.4 mph) +70m
ahr:146 max:165
Ride from Hawkeshead YHA, around Esthwaite to the windermere ferry. Was a bit late setting off so put in a bit of effort up the hills, legs not feeling too bad! Got to the ferry just as one was leaving, doh! Still it was 6minutes earlier than stated on the rough timetable...
1 PM
kayaking 2:32:08 [3] 9.52 mi (15:59 / mi)
ahr:100 max:161
Kayak training with the APEX team on Windermere, from WC&K up towards Ambleside, back down to swap boat that was sinking, then further up towards Ambleside and back. (total time 3:15 but that included faffing setting up seats and swapping boats etc)
Found it difficult to get the economical stroke in the wide sit on tops - why can we not use proper kayaks in Switzerland, really! Was getting there by the end. Did about 20mins of drills followed by a bit of an effort (0.7miles) with a couple of getting out of the kayak to run round a tree or two and back in, then on to the next bit of beach and repeat. Shelf and JC had the upper hand on the paddling speed, but me and Al were slick in and out of the kayak so pulled ahead in the end.
Then were pushing it for time (had to be back and packed up by 5pm) so another 2 miles of effort back to WC&K. Think the HR for the first 6miles was less than 100 but was most deffinately well above 100 for the last 3.5miles. Was nackered by the end! Need to get out on the water more from now on!
Found it difficult to get the economical stroke in the wide sit on tops - why can we not use proper kayaks in Switzerland, really! Was getting there by the end. Did about 20mins of drills followed by a bit of an effort (0.7miles) with a couple of getting out of the kayak to run round a tree or two and back in, then on to the next bit of beach and repeat. Shelf and JC had the upper hand on the paddling speed, but me and Al were slick in and out of the kayak so pulled ahead in the end.
Then were pushing it for time (had to be back and packed up by 5pm) so another 2 miles of effort back to WC&K. Think the HR for the first 6miles was less than 100 but was most deffinately well above 100 for the last 3.5miles. Was nackered by the end! Need to get out on the water more from now on!