Training Log Archive: PaulT

Easy tour of the Chilterns and back to Oxford. Cold, scenic and great for Kite watching. Necessary miles .

(I've run in Cold Ash once)

JK Hambleden
First time in anything like this are in the UK – reminded me of Czech forests and really pleasant to run through. Mostly straight running and simple in the circle, though lost a few seconds through imprecision at 6 and 9.

#1 – banana’d slightly and caught up in unmapped brashing.
6,7,8 – slightly straighter may have been faster – but probably less than 30 seconds total for all of these.
#5 – long leg.- took 10 seconds to decide but happy with route choice. Ran all but one short section of hills so will be interesting to see others’ choices. Running even wider right may have been quicker.

Seconds count everywhere on this area - full speed the whole leg, run hard at the flag - so this is probably the best I could expect on the back of no running nor orienteering training. Probably a couple of minutes to be had if I were both more focussed on O this year and able to find the nack of aggressive terrain running. It was impressive to see Tim come past (for 7 minutes), though I could accelerate slightly in response and therefore must have had more in the tank.
Motivated for M55 next year – will need to man up for the running though.

Morning loosener from Jenns, but brisk pace to keep warm.
Trying to perfect inscrutable Kyrienka pose in face of some dire Essex driving.

JK sprint
Quite a simple area and planning, but really enjoyed the day. Almighty rush to get there on time due to traffic, but OK on the start line. Running felt clunky and with no speed; cycling develops muscles which are just so much dead weight for running. Race was OK, managed to plan ahead and make positive choices.

#4 – chose right but left may have been a few seconds faster,
#5 – control in an underground car park entrance, mis-read entrance and stopped for 2 or 3 seconds.
#13 –chose left and not sure why it has turned out 10 secs slower. Seemed to lose 10 seconds on #14 also, for no particular reason.

Impressive times from QHWC2, TT and Jorgen. Fortunate to be 4th, ‘best of the rest’, especially when EMIT technique probably introduced a much time variability as the difficulty of navigation. If I were running it again, the main time saving would be through speed punching rather than full punching.

Hotel .
Travelling all week.

Painfully cold, so cut short.

Two sessions:
- early morning: WU, 20mins of 3/30, CD
- evening:WU, inrervals with 4m spin recovery: 5 ( z3) , 5 (3), 10(4), 10(4) , CD

Wiggp warmup times 2.

Short WU them endurance ramp as BC plan
5 ( z2) , 10 (3), 10(4), 2(5)
Repeat
Cd

Full BCWU
then alternate minutes 125/70 rpm on easy gear.
CD
S&C

Wu
4 z4 intervals of 8m off 10m
Cd

WU
Z5 pyramid (on 5/6 at 85) for 2,3,4,5,4,3,2 plus long recoveries.
Trying hard to keep the circles.

Spin at 100

Cringle Brown.
Cold, snowy and glad of a windproof until half way.
Actually went OK. Few seconds ofl hesitations on 4,7,14,21, too high a line on 9, cacky marshy route to 13, and right of 16. Biggest time loss was stopping to cram windproof in to bumbag (Alastair won by 8 seconds...)

CLOK Cringle: Warm up, cool down and another lap of Cringle collecting controls.

Awful weather, so turbo.
Bcwu. Z4 intervals 5,5,10,12 with 3 min spin recovery

Sneaky lunchtime run.
A few laps of terrain loop both to warm up and clear the debris, then 10mins of 20/20.

Bcwu
10 at 100
10 mins single legs
10 mins spinup
Cd and stretch

Wu then pyramid in increasing gears
10mins on 1/6
5 on 3
10 on 4
10 on 5
3 on each back down to 1
Stretch

Easy Spin at 100rpm, then stretches - felt much better for it.

Fish and Chip outing to Whitby on a stunning spring day on the moors. Great jet lag cure, and legs feeling fine.

Hotel gym @ Cincy. Rather snotty which I hope does not develop.