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Training Log Archive: Rich

In the 7 days ending May 30, 2010:

activity

time

miles

Running

4:10:38

28.15

(8:54)

45.3

(5:32)

630

Orienteering

2:49:27

17.83

(9:30)

28.7

(5:54)

785

51 /

64c

79%

Cross Training

30:30

Strength and Conditioning

25:00

Flexibility

4:00

Total

7:59:35

45.98

74.0

1415

51 /

64c

79%

[1-5]

7:55:35

averages - weight:70.2kg

2:25

0:00

» now

Sunday May 30, 2010 #

11 AM

Orienteering race 35:13 [5] *** 6.5 km (5:25 / km) +200m 4:42 / km
spiked:21/22c shoes: VJ Twister #3

Scottish Relay at Rannoch Forest

Had to take pain killers to ease the knee pain though swelling had gone down significantly from yesterday. Good solid run to set Hodgo off in 3rd. Was set off in 4th along side FVO's second team and with FVO and INT not too far ahead. Felt heavy legged early on but it was uphill. Caught Jegor on way to 4 but didn't have the leg speed to keep up. Got into my rythm after #5 and felt good after catching FVO (Kyle) at 9 and dropping Tom Ryan soon after. Only small mistakes were ~10-15s hesitation on the way to 9, getting the wrong number in my head at 14 and having to stop and check it and by being slightly left on #20 (~10-15s) so ~40-50s max. Again really enjoyable and Hodgo brought us home in a comfortable third.

12 PM

Running warm up/down 17:00 [2] 2.5 km (6:48 / km)
shoes: VJ Twister #3

Steady WD with Andy while waiting for Pete to go through the spectator control and then with Hodgo after he'd finished.

11 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Twister #3

WU prior to relay

Saturday May 29, 2010 #

Event: Scottish Championships

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (1)

Steady jog with Hodgo and Jegor.

9 AM

Orienteering 20:00 [2] 3.7 km (5:24 / km) +85m 4:51 / km
shoes: Nike Pegasus+ 26

Steady morning run out with Hodgo to do a short sprint course near Liberton, Edinburgh. Took it turns doing it map memory at a nice steady pace. Felt good.

2 PM

Running 20:00 [2] 2.0 km (10:00 / km) +70m 8:31 / km
shoes: Inov8 X Talon 212 (1)

Pre race WU including a little bit of Oing on the 'warm up map/postage stamp'.

Orienteering race 1:35:17 [5] *** 15.0 km (6:21 / km) +400m 5:36 / km
spiked:17/31c shoes: Inov8 X Talon 212 (1)

Tough race on a quality area. I've ran at Rannoch Forst twice before and done appolingly both times so I was determined to beat it. The first time I made over 30mins of mistakes in 6.6km and last time (JK2000) I lost about 20-25mins in 10km. I was very scrappy including losing ~2mins between the first 3 and then ~1min on number 7 after taking the track to make the leg easier. Biggest mistakes came at 14 and 27.

At 14 I slipped in the stream and bashed my knee badly which was very painful and momenterily considred retiring but had been enjoying the area too much for that. However, I lost my concentration totally as a result and totally lost map contact as I hobbled up the hill. Ended right early on in the leg, relocated but got my position wrong and was then too far left and hadn't gone far enough. When I worked out what I had done I went too far right going into the control. Lost ~3.5mins in total I think.

The other sizable mistake was ~2mins at 27. Here I went right on my bearing and ended up making a parallel error in the green relocated but was then not careful enough in the circle and ended up headless chickening abit.

Content that my race wasn't a total disaster even though there were lots of small mistakes. Just really enjoyed the challenge though really.

Friday May 28, 2010 #

Note
(rest day)

Thursday May 27, 2010 #

7 PM

Running 43:44 [3] 8.4 km (5:12 / km) +130m 4:50 / km
ahr:140 max:165 shoes: Nike Pegasus+ 26

Steady run back from Mansfield with 6 x ~100-150m strides.

Wednesday May 26, 2010 #

7 AM

Running 15:04 [2] 2.7 km (5:35 / km) +40m 5:12 / km
shoes: Nike Pegasus+ 26

Early morning leg loosener. Stiff ankles when I woke up this morning.

1 PM

Running warm up/down 14:30 [3] 2.3 km (6:18 / km) +100m 5:11 / km
ahr:134 max:158

Run up to Bradgate Park from the car park as WU.

Orienteering tempo 18:57 [4] *** 3.5 km (5:25 / km) +100m 4:44 / km
ahr:145 max:164 spiked:13/11c shoes: Inov8 X Talon 212 (1)

A steady tempo pace around a short control pick type course @ Bradgate. Bracken just starting to come up which made navigation more difficult but didn't particularly impede running.

Running warm up/down 11:40 [2] 2.0 km (5:50 / km) +65m 5:01 / km
ahr:135 max:164 shoes: Inov8 X Talon 212 (1)

Steady back to the car.

Tuesday May 25, 2010 #

1 PM

Cross Training warm up/down (Cycling) 5:30 [2]

Strength and Conditioning 25:00 [1]
weight:70.2kg

Glute and core

Flexibility 4:00 [0]

6 PM

Running (Fartlek) 40:00 [3] 8.7 km (4:36 / km) +100m 4:21 / km
ahr:146 max:168 shoes: Nike Pegasus+ 26

Nice fun run just doing efforts when I felt like it.

8 PM

Note

Late night appointment at the Doctors. It seams almost certain that I have IBS but I need to have a load of tests done to rule other things out first.

Monday May 24, 2010 #

7 AM

Running 15:10 [2] 2.7 km (5:37 / km) +20m 5:25 / km
shoes: Nike Pegasus+ 26

Early morning recovery run in the sunshine. Nice.

5 PM

Running warm up/down 11:00 [3] 2.3 km (4:47 / km) +30m 4:29 / km
shoes: Nike Pegasus+ 26

Steady WU jog.

Running intervals 24:00 [4] 5.0 km (4:48 / km) +30m 4:40 / km
ahr:145 max:171 shoes: Nike Pegasus+ 26

6 x 220m sprints/ 720m jogging recovery.

Running warm up/down 13:30 [3] 2.7 km (5:00 / km) +45m 4:37 / km
shoes: Nike Pegasus+ 26

Steady WD home

8 PM

Cross Training (Cycling) 25:00 [1]

With Amy so nice and steady on the MTB in the evening sun.

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