Training Log Archive: PaulTIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Run 1:01:00 [3]
shoes: Pegasus Red
To Belmont and to/from kids hills.
Brief circuits at Belmont, then more at home
Brief circuits at Belmont, then more at home
Saturday Nov 28, 2009 #
Run 35:00 [3]
shoes: Pegasus Red
Albert Park 5k.
Drills and warm up.
19:24, very flat hr so still some to go at. 19 still in sight.
Drills and warm up.
19:24, very flat hr so still some to go at. 19 still in sight.
Orienteering 22:00 [3]
shoes: Pegasus Red
Pre-run of Teesside Uni course - around 11:30 and 2.5km run. Traffic very light, and no new scaffolding.
Friday Nov 27, 2009 #
Run 40:00 [3]
shoes: Pegasus Red
Round Guisborough - Drills, 20*20 for 10 mins, WUD, plus stretches
Thursday Nov 26, 2009 #
Run 1:11:00 [3]
shoes: Blue Swoops 2
Mk2 headtorch run - small tracks and terrain right long edge of Guisborough and Hutton woods. Legs fine, nose still running.
Light better with 10507 lens.
Watched large owl? near foot of Green Hill. Surely not all the owls I see can be long eared? I should find some tawnies to watch, not just catch glimpses of.
Light better with 10507 lens.
Watched large owl? near foot of Green Hill. Surely not all the owls I see can be long eared? I should find some tawnies to watch, not just catch glimpses of.
Note
Nipped out at lunch for an hour surveying in Saltburn
Wednesday Nov 25, 2009 #
Note
Two rest days, actually traveling and working. Slight sore throat in the mornings and snotty nose, though it has not developed.
Monday Nov 23, 2009 #
Run 46:00 [3]
shoes: Blue Swoops 2
Torch run along back of guis woods. Pushed on up and down, cruised the rest.
S & C 30:00 [3]
with juniors
Sunday Nov 22, 2009 #
Note
British Schools " here are your splits, please hand your dibber in at the end table" sort of a day. zzzzzzzz
Saturday Nov 21, 2009 #
Run 35:00 [3]
shoes: Pegasus Red
Various bits of warming up and down in Sheffield
Run 19:33 [3]
shoes: Pegasus Red
Sheffield Prologue - well planned, great area for first 2/3rds. Couple of smoother long route choices when perhaps there were slightly quicker but riskier ones. One stupid 20sec loss due to focussing too much on small gap between buildings and not seeing the thick black line 30m later. Shame about the missing section. Still not running easily.
Orienteering race 23:43 [3]
shoes: Pegasus Red
Sheffield Chase: Started just after Roger and we gradually caught a bunch ahead. Chose poorly on 6-7 - stuck with group rather than another safer route, then messed up in circle being on wrong level. Had 3 legs in multi-storey area, much of which I couldn't see on the map due to wet magnifier, and the bits I could see did not make much sense. I was not alone. . 80 seconds gone. Easy after that - no other MVs to chase or be chased by but caught up some girls.
In good light and with magnifier and glasses, I can just now figure out what the map was saying. At that scale in a race, it was more an eyesight rather than navigational challenge. Having seen some pictures, I can now see that we were IN the map but not ON the map
Good experience anyway; my flow went all to pot in the pressure of the chase. There are so few chances to practice in this situation .....
I will also try putting descriptions on right arm, not left.
In good light and with magnifier and glasses, I can just now figure out what the map was saying. At that scale in a race, it was more an eyesight rather than navigational challenge. Having seen some pictures, I can now see that we were IN the map but not ON the map
Good experience anyway; my flow went all to pot in the pressure of the chase. There are so few chances to practice in this situation .....
I will also try putting descriptions on right arm, not left.
Thursday Nov 19, 2009 #
Run 29:00 [3]
shoes: Blacks
4 easy lunchtime circuits of terrain loop, gardening and tidying up.
Run 1:06:00 [3]
shoes: Blacks
Night run to Bousdale and back, mentally running the Teesside Uni courses.
And then night course: 3.5k , 33mins. Map is OK; terrain steep, green and so great at night. Happy with navigating. Less happy with slipping on my arse so much.
And then night course: 3.5k , 33mins. Map is OK; terrain steep, green and so great at night. Happy with navigating. Less happy with slipping on my arse so much.
Wednesday Nov 18, 2009 #
Ride US 40:00 [3]
shoes: Turbo
Still feeling throaty so dusted off the turbo, blew up the tyres and sweated. News Quiz podcast, Boston and Jambone. High cadence spin to get back into it.
Tuesday Nov 17, 2009 #
Orienteering race 1:05:00 [3]
shoes: Blue Swoops 2
Nite event - very steady running with the usual hunting around at some sites due to OS mappishness. Good course though. Parts of Arncliffe have disappeared. Finished just before it pi**ed down, which was nice.
C • Rain 1
S & C 20:00 [3]
Sunday Nov 15, 2009 #
Run 25:00 [3]
shoes: 'Red' Jalas Blacks
WArmup and down at Eyam
Orienteering 1:08:00 [3]
shoes: 'Red' Jalas Blacks
Eyam regional - very poor. Lost 4 mins at #2 - tricky control in large depression which I executed well, but did not see the flag as it was hidden behind some veg in the depression. Took 4 mins to orienteer back to same place. Also 75 secs on a 45 second leg. The rest was steep, slippery or both, and therefore slow. Last control was a mystery, not only to me - seemed to be 3 contours too low. Surprised to be only 6 mins down on top non-VHI 50s. Snotty nose for past few days, and finished with left HS tight.
Saturday Nov 14, 2009 #
S & C 59:00 [3]
shoes: Blue Swoops 2
Easy session with NEJS in Houghall,
Orienteering 45:00 [3]
shoes: Blue Swoops 2
Jog around CLOK night event at Coatham. Vegetation mapping is no longer consistent a the trees mature.
Thursday Nov 12, 2009 #
Run 32:00 [3]
shoes: Blacks
Terrain loop. New lap record of 4:22, then deliberately at 'easy' which turned out to be 4:52, i.e. 10% slower
S & C 30:00 [3]
Wednesday Nov 11, 2009 #
S & C 20:00 [3]
Tuesday Nov 10, 2009 #
Run 1:15:00 [3]
shoes: Blue Swoops 2
Night run on still moorland. Skein of geese overhead, 3 deer but no owls.
Quads stil sore from Sunday.
Quads stil sore from Sunday.
Sunday Nov 8, 2009 #
Run 20:00 [3]
shoes: Blue Swoops 2
Jog to RC and warmup
Run 1:21:00 [3]
shoes: Blue Swoops 2
3 Tops, clarty. Began steadily and had awful section on Roseberry and HS. Even managed a 30second navigational cockup. Felt better and better as race went on, and slightly faster than last year in a slightly slower race.
Saturday Nov 7, 2009 #
Ride US 1:25:00 [3]
shoes: P7 with Road Tyres
Saltburn loop, plus some stretching
Friday Nov 6, 2009 #
Run 1:04:00 [3]
shoes: Blue Swoops 2
Torch run on all small tracks towards Roseberry and bousdale. Batteries still good after 2:10 which is more than enough. Legs still good aswell.
Thursday Nov 5, 2009 #
Run 1:03:00 [3]
shoes: Blue Swoops 2
Torchlight out to Westworth. Small muddy tracks and terrain mostly so a good balance workout. Drizly so lots of backlight. Mk2 torch now all fettled. Its not the step change I had expected but perhaps needs a pointier lens, and a clear night.
Ride L4 20:00 [3]
Core and stretches
Wednesday Nov 4, 2009 #
Run 38:00 [3]
shoes: Pegasus Red
Arrived home too late for long torch run, so :
Roads.; WUD; 15mins of 35/25, then good stretch.
Roads.; WUD; 15mins of 35/25, then good stretch.
Tuesday Nov 3, 2009 #
Run 1:05:00 [3]
shoes: Pegasus Red
Easy dwn to track and back
Drills, then 2200 in about 8:15, stopping as felt lower back tightening.
Drills, then 2200 in about 8:15, stopping as felt lower back tightening.
Monday Nov 2, 2009 #
Ride L4 30:00 [3]
Full SV core and stretch.
Sunday Nov 1, 2009 #
Run 45:00 [3]
shoes: 'Red' Jalas Blacks
Long warm up and jog back from Nov Classic. Stiffness from journey never really left.
Orienteering 1:03:00 [3]
shoes: 'Red' Jalas Blacks
I can't orienteer much worse than this.
Missed #1 by 4:15. Easy 1km run to pit next to obvious stream from good AP, which I hit. Various excuses. Stream had overflowed into two parallel courses, nebulous vegetation etc etc . Piss poor risk management though.
After that, lost 90 seconds faffing over/around raging stream on long leg, and three other smallish misses in vague vegetation. Goods legs in the few areas of contour detail though.
Physically, alway troubled by right hamstring and never got going;
ahr=155. Amazed to only be 8 mins down.
Confidence - its all about confidence in these TD3/4 areas. Simple plan, run very hard, concentrate, do not hesitate.
Missed #1 by 4:15. Easy 1km run to pit next to obvious stream from good AP, which I hit. Various excuses. Stream had overflowed into two parallel courses, nebulous vegetation etc etc . Piss poor risk management though.
After that, lost 90 seconds faffing over/around raging stream on long leg, and three other smallish misses in vague vegetation. Goods legs in the few areas of contour detail though.
Physically, alway troubled by right hamstring and never got going;
ahr=155. Amazed to only be 8 mins down.
Confidence - its all about confidence in these TD3/4 areas. Simple plan, run very hard, concentrate, do not hesitate.