Training Log Archive: rascruttIn the 30 days ending Jun 30, 2008:
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Monday Jun 30, 2008 #
Gym stuff 35:00 [2]
Mainly upper body stuff, 3 x round a mini circuit; warm up on shuttle run and warm down on bike. Probably intensity 2 overall.
Sunday Jun 29, 2008 #
Cycle 3:45:00 [3]
Penicuik-Musselburgh cycleway, there and back with a few diversions. Well done, Midlothian: lots of interconnecting cycle tracks making use of the old coal mining railway network, and lots of people out enjoying them.
Saturday Jun 28, 2008 #
Other long 2:55:00 [1]
In anticipation of the Rat Race decided to have a personal mini-event this weekend - jog and walk Saturday evening , all on hard surfaces, to get legs used to roads, then cycle early tomorrow. Took in Glencorse, Bush Estate, Roslin, Loanhead, and visited a few places I hadn't been to for years. Walking is more tiring than jogging!
Friday Jun 27, 2008 #
Gym stuff 1:00:00 [3]
Down town for work so popped into the gym for an hour. 30min firm on the rower, 15min fairly easy on the bike and then some stretching.
Thursday Jun 26, 2008 #
Running 1:00:00 [2]
Run out to Craiglockhart area and back from KB, probably 7 miles or so. Set out at very easy pace, but it crept up. Kept to roads and hard surfaces. L calf starting to tighten up towards the end, as it often does on the roads.
Wednesday Jun 25, 2008 #
Circuit training 50:00 [4]
Circuit training warm up/down 15:00 [1]
Monday Jun 23, 2008 #
Running 32:00 [3]
Short run into the Pentlands from Flotterstone. Pretty easy apart from pushes up a couple of hills. Beautiful evening.
Sunday Jun 22, 2008 #
Swimming 35:00 [3]
Pool was as busy as I've seen it recently. Felt like quite hard work but probably going a bit harder than normal.
Saturday Jun 21, 2008 #
Cycle long 3:15:00 [3]
Great morning on a Tour de Pentlands. They look like an innocuous range of hills but some of the recommended cycle routes are tricky, or, occasionally, just boggy. Intensity 1 to 4 at various times.
Friday Jun 20, 2008 #
Running 30:00 [3]
Only time for a shortish, steady lunchtime run down to Mid Liberton and round the sports pitches.
Wednesday Jun 18, 2008 #
Circuit training 50:00 [4]
Felt monumentally tired - sort of lack-of-sleep tired rather than physically tired. Anyway, once we got going it wasn't too bad. Upper body strength felt better now that shoulder and rib injuries are subsiding.
Circuit training warm up/down 30:00 [2]
Usual warm up/down, but also some biking to and from. Back via the Sheep's Heid for a bit of Rat Race team bonding with Naomi and Mark.
Tuesday Jun 17, 2008 #
Cycle 1:15:00 [3]
Cycle into work and back, with some backroads on the way home to add interest and take mind off it being uphill into the wind. Up to intensity 4 in places I'm sure.
Monday Jun 16, 2008 #
Running tempo 50:00 [3]
Well-paced, steady lunchtime run round Blackford, over to Braidburn Park and return. Very enjoyable.
Sunday Jun 15, 2008 #
Running race (Orienteering) 1:00:34 [5] *** 5.5 km (11:01 / km) +120m 9:56 / km
spiked:14/16c
Scottish O League at Devilla. Ran early to try to solve the concentration problem, which was fine; but then had the job of battering down the bracken. Apart from one control where the red line obscured key features, had a good run, no more than 2 min errors in total, but slow, and splits suggest I generally slowed down as the race went on. Since I'm pretty fit just now, it is simply that I can't run fast enough over the rough stuff, which was at its worst in the middle third.
Saturday Jun 14, 2008 #
Cycle 35:00 [2]
Practising some mountain bike skills in and around Penicuik - steps, narrow bridges, etc.
Friday Jun 13, 2008 #
Other 1:00:00 [1]
Easy day. Brisk walk to and from meeting on Central Area campus.
Thursday Jun 12, 2008 #
Running 41:00 [3]
Easy, even paced lunchtime run from KB through Hermitage, with a few twiddly bits and a couple of hills to make it more interesting. Now looking forward to gearing training more towards the Rat Race - they say it's going to be wet!
Wednesday Jun 11, 2008 #
Circuit training 50:00 [4]
Having missed two weeks it was nice to see circuits had reverted to the easier, basic format. Even felt energetic enough to push it on the ergo intervals. With a tropical rainstorm in progress outside the gym was the place to be.
Circuit training warm up/down 10:00 [1]
Tuesday Jun 10, 2008 #
Swimming 40:00 [3]
This was meant to be a relaxing, easy session but felt like hard work. Sore, cracked rib didn't help. However, very nice diversion to find I was sharing the pool with Messrs Nixon and Coombs, Mark creaming up and down on triathlon training and Duncan water running to recover from a hip injury - both badly missed from orienteering.
Also, 40 min brisk walk to and from pool.
Also, 40 min brisk walk to and from pool.
Sunday Jun 8, 2008 #
Running race (Orienteering) 1:11:32 [5] *** 6.3 km (11:21 / km) +195m 9:50 / km
spiked:15/16c
Brown Clee NE. Pretty tired today, and with the warm weather, felt quite slow. Nevertheless, had a really good run round the first six controls in the technical open / semi-open. In the forest the course was disappointing , with quite a lot of track running between brief visits to control sites. Made a 4 min mistake at #11 through loss of concentration (again) when a couple of guys caught me up.
Saturday Jun 7, 2008 #
Running race (Orienteering) 24:53 [5] **** 2.9 km (8:35 / km) +50m 7:54 / km
spiked:10/14c
Shrewsbury Sprint. Great to see the GB squad in action, and nice to know I don't take twice as long as Scott Fraser to get round a sprint course, only x1.66 to be exact. Came out of #1 the wrong way and misread the map at the castle, otherwise not a bad run. To be honest, I found it difficult to read the thin red overprint on the map, and that's a real problem when speed is of the essence.
Running race (Orienteering) 1:03:20 [5] *** 4.5 km (14:04 / km) +175m 11:47 / km
spiked:17/19c
Weston Heath Middle Race: pretty unique and quite tough area. Made the usual couple of mistakes, including an awful route choice to #7, but then made up for it with a good route choice to #11, judging by the splits - you never gain as much as you lose though. Mr Fraser ran more than twice as fast on this occasion.
Thursday Jun 5, 2008 #
Gym stuff 40:00 [3]
Training is fragmented at the moment and just grabbing what I can. Who invented work? 30 min on the bike in the gym followed by just 10 min S&C exercises - then off to the next meeting.
Tuesday Jun 3, 2008 #
Running 32:00 [3]
Fairly easy lunchtime run today with 4 x 2 min pushes in it.
Sunday Jun 1, 2008 #
Race race 2:45:00 [4] 15.0 km (11:00 / km) +700m 8:55 / km
Long O race in Pentland Hills. Slow through the heather where it couldn't be avoided, and generally a lot of walking. To be honest, could have gone a bit harder. 10-15 min error on #2 (failed to read compass and ended up nearly a kilometre away). Overall, enjoyed it, despite wet and misty towards the end.