Training Log Archive: PaulTIn the 31 days ending Jan 31, 2012:
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Monday Jan 30, 2012 #
Ride US 1:00:00 [3]
shoes: Turbo
Spinning then higher resistance, very sweaty pyramid of
1-1-1-2-2-3-2-2-1-1-1 with 1min gap.
Outside of right ankle feels painful after yesterday's orienteering.
1-1-1-2-2-3-2-2-1-1-1 with 1min gap.
Outside of right ankle feels painful after yesterday's orienteering.
Sunday Jan 29, 2012 #
Run 20:00 [3]
shoes: Blacks
getting around the area
Orienteering 1:21:00 [3] ***
30c shoes: Blacks
EBOR Collis Rigg - typical tough area. Really wasn't up for the first three legs - missed 1 in some very green white, fell over lots on way to 2 - and nearly jacked. Got into it a bit after that, moving slowly, taking everything like a night event and getting to solid AP. 16 seemed to be outside the circle?, missed 27 twice from a fence bend 20m away, overshot 29 crossing streem. Turned into good practice but can't say I enjoy or cope well with terrain so rough.
Saturday Jan 28, 2012 #
Run 20:00 [3]
shoes: Yellow Swoops 4
Jog to SP, WU
Orienteering 30:00 [3] ***
15c shoes: Yellow Swoops 4
Talent squad exercises at Stewart Park. Interesting to see variation in pacing and the absolute accuracy of the map. Have re-done some pacing strips for sprint scales.
Ride US 2:06:00 [3]
shoes: 7005SL
Lovely spin on a bright day. Many people out, all smiling. Nunthorpe, HR, Potto, Battersby, home. Mainly easy spin, but wind up in last 45 mins,
Thursday Jan 26, 2012 #
S & C 10:00 [3]
Run 1:02:00 [3]
shoes: Yellow Swoops 4
HC, Sledale, US, HC.
Calf was fine after concerted stretching for a couple of days. Now seem to have raised RHR and really struggled for breath on climbs in a way that I have never ever done before. Summat's up; hope that it shows more tangible symptoms soon. Yet another spell of low intensity stuff coming up.
In wildlife news, no sighting of RL Buzzards but Redpolls among mixed finch flock in Hell Gill and new badger tracks very close to our house.
Calf was fine after concerted stretching for a couple of days. Now seem to have raised RHR and really struggled for breath on climbs in a way that I have never ever done before. Summat's up; hope that it shows more tangible symptoms soon. Yet another spell of low intensity stuff coming up.
In wildlife news, no sighting of RL Buzzards but Redpolls among mixed finch flock in Hell Gill and new badger tracks very close to our house.
Wednesday Jan 25, 2012 #
Note
Enforced rest -day trip to Brighton. Lots on one leg balancing on trains and platforms.
Tuesday Jan 24, 2012 #
Ride US 35:00 [3]
shoes: Turbo
high rev spinning, to be easy on ankle
S & C 15:00 [3]
Monday Jan 23, 2012 #
Ride US 1:01:00 [3]
shoes: Turbo
20 minutes very early morning to wake up.
Remainder much later, including 6 times 3mins high resistance efforts off 5 mins. Very sweaty.
Outside of right calf feels sore which is why I stayed in a sweaty garage on a bike, rather than outside on a stunning starry night.
Edit: The injury bible (Grisogono) says that the calf issue is most likely compensation for the still-weak right ankle, provoked by increasing amount of running and decreasing cycling.
Remainder much later, including 6 times 3mins high resistance efforts off 5 mins. Very sweaty.
Outside of right calf feels sore which is why I stayed in a sweaty garage on a bike, rather than outside on a stunning starry night.
Edit: The injury bible (Grisogono) says that the calf issue is most likely compensation for the still-weak right ankle, provoked by increasing amount of running and decreasing cycling.
Sunday Jan 22, 2012 #
Run 1:01:00 [3]
shoes: Yellow Swoops 4
Drag back from BB, over the moor, Westworth, Hicliff. Tank empty, certainly due to a morning spent decorating.
Orienteering 34:00 [3] ***
18c shoes: Yellow Swoops 4
Another short course on BB. It's surprising what you notice about map whilst running a course that didn't seem obvious walking round.
Felt very tired but orienteering was fairly smooth.
Felt very tired but orienteering was fairly smooth.
Saturday Jan 21, 2012 #
Run 15:00 [3]
shoes: 'Red' Jalas Blacks
WU, CD
Orienteering 46:00 [3] ***
21c
EBOR Night event
Friday Jan 20, 2012 #
Run 1:01:00 [3]
shoes: Yellow Swoops 4
Wood edge paths - both calves sore still.
S & C 10:00 [3]
Thursday Jan 19, 2012 #
Note
(rest day)
Early rest day, enforced by a domestic issue. Minor bathroom water leak meant that the ceiling of the downstairs toilet was on the floor, and downstairs was in darkness. There would be no brownie points for 'just off out for a run'.
Put another layer of insulation in loft in a spare moment - emphasised how un-agile older people are.
Put another layer of insulation in loft in a spare moment - emphasised how un-agile older people are.
Wednesday Jan 18, 2012 #
Ride US 35:00 [3]
shoes: Turbo
Spinning but one 5 min effort in low TT position. POsition has to be perfect or it is VERY uncomfortable
Tuesday Jan 17, 2012 #
Ride US 20:00 [3]
shoes: Turbo
Early morning spin
Orienteering 1:02:00 [3]
24c shoes: Pegasus Grey/Red
Street Score at the Barrage which now has no fencing and will be ever better sprint terrain.
Usual faff with writing things down which makes flow very difficult. Great terrain for it and, yet again, surprising how accurate the open O maps are.
LEft calf quite tight afterwards.
Usual faff with writing things down which makes flow very difficult. Great terrain for it and, yet again, surprising how accurate the open O maps are.
LEft calf quite tight afterwards.
Monday Jan 16, 2012 #
Ride US 25:00 [3]
shoes: Turbo
Early morning wake up
Run 1:02:00 [3]
shoes: Yellow Swoops 4
Hills: loopy run involving three complete climbs up the woods ~ 600m total. Many more like this needed before JK and BOC.
Sunday Jan 15, 2012 #
Orienteering 42:00 [3] ***
25c shoes: Yellow Swoops 4
Self-set course at BB.
Noticed a few map issues which only become apparent when racing. Planning ahead OK but still feel nearly ill (sore throat) which is frustrating after an easy week. Canned this afternoon's road ride.
Noticed a few map issues which only become apparent when racing. Planning ahead OK but still feel nearly ill (sore throat) which is frustrating after an easy week. Canned this afternoon's road ride.
Orienteering 10:00 [3]
shoes: Yellow Swoops 4
Final bit of surveying at BB. One interesting little block to do, but will save that for later. Feel to have learned alot from the process but will have to think hard exactly what.
Saturday Jan 14, 2012 #
Orienteering 20:00 [3] ***
6c shoes: Yellow Swoops 4
Eston - few legs then collecting
Ride US 1:31:00 [3]
shoes: 7005SL
Ayton, Kildale. Very lethargic for some reason. Still have a slight sore throat.
Friday Jan 13, 2012 #
S & C 25:00 [3]
Wednesday Jan 11, 2012 #
Orienteering 35:00 [3]
shoes: Yellow Swoops 4
Easy run for easy week. Making rudimentary update of my rudimentary map of bousdale following recent felling. Glorious beech woodland now covered with brashings
Tuesday Jan 10, 2012 #
Orienteering 42:00 [3] ***
10c shoes: Yellow Swoops 4
Eston moor pre-running talent squad session, a window exercise in the dark. About as hard core as it gets around here. Generally went well. Drifted slightly left on 2,3, and lost concentration on 8. Good reminder that imprecise bearings are pointless, and that simple always wins in the dark
Note: British Nights M50 entries have now doubled to two. Another medal almost in the bag.
Note: British Nights M50 entries have now doubled to two. Another medal almost in the bag.
Orienteering 38:00 [3]
shoes: Yellow Swoops 4
Up from and down to Cross Keys, and some mooching around checking planner's tapes.
Monday Jan 9, 2012 #
Note
Trying my very best to have an easy week. Bought a loft ladder.
Sunday Jan 8, 2012 #
Orienteering 45:00 [3] ***
45c shoes: Yellow Swoops 4
NYR at Stewart Park.
Three score loops of 15 controls, about 7km, and about 11mins each. Tried to concentrate on keeping mind ahead of legs, which worked in so far as pin punching allowed. Maze was good fun.
In eye news, the new lens prescription is a huge improvement which is a relief.
Three score loops of 15 controls, about 7km, and about 11mins each. Tried to concentrate on keeping mind ahead of legs, which worked in so far as pin punching allowed. Maze was good fun.
In eye news, the new lens prescription is a huge improvement which is a relief.
S & C 30:00 [3]
Saturday Jan 7, 2012 #
Ride US 1:25:00 [3]
shoes: 7005SL
Skinningrove, Saltburn.
Hard up all the hills
Hard up all the hills
Orienteering 50:00 [3] ***
17c shoes: Yellow Swoops 4
BB again. Another 75 mins surveying, then ran a middle style course - aout 8mins/km terrain. Really interesting to run at speed and to see what features are useful.
Note
Opticians: single lens prescription has been changed fom +1 to _+1.5 In a way I'm glad that there is something to change as I have felt that the lens has been less effective than I remember it. Will be able to judge tomorrow.
Friday Jan 6, 2012 #
Run 53:00 [3]
shoes: Yellow Swoops 4
Easy down to post offiec and back.
Then intervals up to and back from HC - 30secs rest and between 60 and effort. Good use of time again.
Then intervals up to and back from HC - 30secs rest and between 60 and effort. Good use of time again.
Thursday Jan 5, 2012 #
S & C 10:00 [3]
Rest day mb, balance and stretch
Wednesday Jan 4, 2012 #
Orienteering 42:00 [3] ***
15c shoes: Yellow Swoops 4
Cod Beck - night running of last November's green course. Trying to get in one night training per week plus some other events ahead of BNC in the New Forest.
Wild night - windy and wet. Fairly smooth but had to rely too much on vegetation for a night course (it was a day course to be fair) and veg isn't the strongest feature on this map. Good lesson for the subtle veg. changes in the New Forest, which could be a very tricky night. Good. Need to find somewhere to run 10km fast and flat at night on bearings.
Also I'm hoping the optician will change my lens prescription on Friday. If not then summat's up.
Wild night - windy and wet. Fairly smooth but had to rely too much on vegetation for a night course (it was a day course to be fair) and veg isn't the strongest feature on this map. Good lesson for the subtle veg. changes in the New Forest, which could be a very tricky night. Good. Need to find somewhere to run 10km fast and flat at night on bearings.
Also I'm hoping the optician will change my lens prescription on Friday. If not then summat's up.
Run 19:00 [3]
shoes: Yellow Swoops 4
Out to start and back fro finish.
Tuesday Jan 3, 2012 #
Ride US 32:00 [3]
shoes: Turbo
Very wild outside. 5 x 2mins high resistance. Great use of 30 mins.
S & C 15:00 [3]
Monday Jan 2, 2012 #
Ride US 2:24:00 [3]
shoes: 7005SL
M'boro Golf club, Hilton, IG, home - 65k-ish
Had intended to take it very easy but that wasn't possible when going into a strong wind. And then became preoccupied with speedo when going downwind.
Had intended to take it very easy but that wasn't possible when going into a strong wind. And then became preoccupied with speedo when going downwind.
S & C 15:00 [3]
Orienteering 15:00 [3]
shoes: Yellow Swoops 4
Another 90 mins surveying at BB, before hands became too cold.
Sunday Jan 1, 2012 #
S & C 20:00 [3]
Ride US 40:30 [3]
shoes: Turbo
Loosener after 5 hours driving