Training Archive: andrewdIn the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | |||||||||||||||||
Saturday May 10 | ||
| Event: Scottish Sprint Championships | ||
| Running warm up/down 25:00 [1]3 km (8:20 / km) | |
| shoes: Asics Gel Kayano | ||
| jog around assembly, jog to toilets (miles away), jog to start then some dynamic warmup stuff on path next to start | ||
| Orienteering race 20:55 [5]***** 3 km (6:58 / km) +155m 5:32 / km | |
| spiked:22/23c shoes: Asics Gel Kayano | ||
| I've been in a shocking mood since the finish of this race (due to a vandalised control) but arriving home and discovering the controller has amended my time has put a smile on my face as this was probably the best race I've run in ages. I was 12th overall, less than a minute down on 4th (20:10) which with some extra ability to run up hills I'd be able to make up easily. The top 3 were over a minute clear of 4th so no danger of catching them!
Wanted to start out confidently and cleanly, which I did - was lying 4th overall at number 5. Perfect route choice on 5-6 marred only by my inability to run. Really struggled up the hill to 7, had misread the map slightly to 8 but no big error I was on the best route anyway, hill to 10, slightly low into 12, nailed 13 (pleased about this as it was a tricky one). Was hesitant into 14 and 15 and had not planned 16 before coming out of 15, oops. Was getting tired now, I'll blame that, but I quickly decided to go West round the uncrossable wall. Running down the path to 16 I had picked in my mind where it would be but then saw it in my peripheral vision - slammed on the brakes and consequently slid about a metre on the wet tarmac! Had to turn and get my footing before punching. I relaxed a bit after this as I could see it was not navigationally difficult. On 19 I had planned to go round the west side of the thicket to avoid getting trapped under branches, which I executed perfectly only to find no control! Uh-oh, where am I? Checked map, no, in the right place. Checked the length of the thicket, no control, scratched head, looked at map - only plausible place was higher up, I found the control on the road just above the thicket - lying on the ground :( I punched it and sped off into the assembly field where I made no mistakes, although I tired a bit on 22. My original split for 19 was 1:20 but most of the top guys were doing it in 25. I knew I had done the leg perfectly and was running hard so was happy to be given 0:28 for it, slower than all the guys who placed near me. I'd say that's fair. Conclusion: good, clean(ish) race. Can't run up hills, must try harder. :D Routegadget: http://www.fvo.org.uk/cgi-bin/reitti.cgi?act=map&i... | ||
| C • Vandalise Control 2 | ||
| Stretching 10:00 [0] | |
| post race | ||
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| warm down jog | ||
Sprint - Splits | ||
Friday May 9 | ||
| Running 40:00 [2]8.1 km (4:56 / km) | |
| shoes: Asics Gel Kayano | ||
| easy run home to get the legs moving after bike yesterday and before sprints tomorrow
pretty much the same as: http://www.gmap-pedometer.com/?r=1846488 but I found a way onto the water of leith path a bit sooner near the bottom of dundas street ordered a gps heartrate watch thingy today, exciting times | ||
| Stretching 10:00 [0] | |
| outside flat post-run | ||
Thursday May 8 | ||
| MTB (commute) 14:00 [2]3.6 km (3:53 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| bit faster / actually looked at my watch today | ||
| MTB long 1:41:00 [4]33.6 km (3:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| bit of ass-to-bike attunement + general cycling fitnes for these adventure races I appear to have signed up for.
don't know how long a 'long' cycle is, but this felt long. maybe because I have the cycling endurance of a cripple, not sure yet. http://www.gmap-pedometer.com/?r=1878662 couple of short stops at halfords and asda (not included in time) but pretty consistent apart from that reckon i could've stayed on the shorefront in portfobello but I was sure it said pedestrians only. got held up in lights and stuff there instead and some guy I had overtaken earlier came out (of the pedestrian bit) in front of me. bastard. fit people on road bikes shouldn't be allowed on the path going round the 'seat :( | ||
| Stretching 10:00 [0] | |
Wednesday May 7 | ||
| MTB (commute) 20:00 [2]3.6 km (5:33 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| red light, red light, red light, red light, red light, red light
and no, I'm not in Amsterdam | ||
| MTB 27:00 [4]9 km (3:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| decided to get the legs moving up to the O event at Dreghorn
some brutal hills on that bit, and looking at the map afterwards i did a big uphill at the end only to come down again, could've missed it out... http://www.gmap-pedometer.com/?r=1875389 | ||
| Orienteering 42:25 [4]***** 6.8 km (6:14 / km) +100m 5:49 / km | |
| spiked:16/19c shoes: Swoops | ||
| Dreghorn Barracks and Covenanters' Woods
'surprise' course this was really fun! approx route: http://www.gmap-pedometer.com/?r=1875572 3 'blind' controls - map was blanked out, had to use compass/control description (made a mistake on 2nd one, 40secs) 4 corridor controls 5 normal controls (one was optional with a penalty but i was always going to it for some practice) 7 score controls was running reasonably well, still buggered from the weekend though dougt did it in 36 | ||
| Stretching 10:00 [0] | |
| MTB 13:20 [5]5.7 km (2:20 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| http://www.gmap-pedometer.com/?r=1875397
really pushed it down the hill, then into colinton dell where i went hard on the narrower trails, then along slateford road to the flat at the end | ||
Tuesday May 6 | ||
| Note | |
| (rest day) | ||
| gonna have a rest today, feeling a bit worn out after last 2 days, might do some stretching tonight | ||
| Stretching 10:00 [0] | |
| calves and tibialis (does it not have a normal name?) all achey. annoyingly reminiscent of a few years ago when I couldn't run cos of shin pain. Reckon it's mostly because I was running hard on roads at the weekend. Will stick to the bike and off-road for a few weeks (apart from scottish sprints on Sat) | ||
| C • Tibi-what? 2 | ||
| Strength 20:00 [1] | |
| usual stuff | ||
Monday May 5 | ||
| Running warm up/down 10:00 [1]1 km (10:00 / km) | |
| shoes: Swoops | ||
| some warmup @ the grassy bit next to gullane car park | ||
| C • Rat Race Training 3 | ||
| Orienteering 1:15:00 [4]**** 9.4 km (7:59 / km) +260m 7:01 / km | |
| spiked:24/26c shoes: Swoops | ||
| M21L course from the SOL at Gullane last year (25/03/07)
Had forgotten it enough to make a few mistakes, though had remembered where my big mistake was and didn't make it again! They've felled a large section of the eastern most tip of the forested section, so it's all brashings and grot now :( Ran quite well though legs feeling a bit tired after yesterday's effort. Actual distance run: 10.9km (according to my dad's gps which I carried) Time last year: 81.30, so lopped 6 and a half mins off that and wasn't really pushing it - must be fitter! (couple of mins of that would be my mistake last time) | ||
| Running warm up/down 10:00 [2]1 km (10:00 / km) | |
| shoes: Swoops | ||
| Stretching 10:00 [0] | |
Sunday May 4 | ||
| Event: Great Edinburgh Run 10K | ||
| Running race (Great Edinburgh Run) 40:53 [5]10 km (4:05 / km) +75m 3:56 / km vdot: 50.6 | |
| shoes: Asics Gel Kayano | ||
| Great Edin Run, was vaguely aiming for sub 40 but given recent leg troubles wasn't aiming too high on the day.
Started off at 4mins per km but tired in the middle for a bit and had a nasty stitch in my diaphragm from about 8km to 9.5km, was bent double but trying hard to keep going. knew I wasn't going to hit sub 40 before that : was about a minute off 4mins per k at 8km. Reasonably pleased with the run and time despite other this though! This is technically my new pb for 10k, so something to aim to beat in the next year! (if not then at great run 2009) wish they'd include the climb for these, worked it out for the park + 8-9km from o-maps as 75m | ||
| C • That hill! 2 | ||
| Running warm up/down 30:00 [2]3 km (10:00 / km) | |
| shoes: Asics Gel Kayano | ||
| 15mins of jogging beforehand, then some dynamic warmup stuff
10mins or so of jogging afterwards | ||
| Stretching 10:00 [0] | |
| afterwards | ||
10km - Splits | ||