Training Log Archive: AlistairHIn the 7 days ending Apr 15, 2012:
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Sunday Apr 15, 2012 #
Running 1:43:26 [2] 13.0 mi (7:57 / mi) +580m 6:59 / mi
shoes: Asics Gel DS 17 White
3 laps of AS. Good long run - hairbreadth faster than 8 min miling with some of the flat bits in the low 7's. Feeling like I'm making progress.
Saturday Apr 14, 2012 #
Running 54:00 [1] 6.0 mi (9:00 / mi)
shoes: Asics Gel DS16 Red 2
Random generic run.
Friday Apr 13, 2012 #
Note
(rest day)
Thursday Apr 12, 2012 #
Running intervals 1:13:49 7.32 mi (10:05 / mi)
shoes: Asics Gel DS 17 White
Trotter training. Turned up a little late and effectively got a short mixed session, something like 70", 40", 3', 40", 3' on Castro climb with jog down recoveries (last was flat then hill).
Actually did quite well, ahead of people I was behind a couple of weeks ago. That might just have been missing the first few but I think I was running fairly well. A bit of leg-pick-up stuff jogging off to the pub.
Actually did quite well, ahead of people I was behind a couple of weeks ago. That might just have been missing the first few but I think I was running fairly well. A bit of leg-pick-up stuff jogging off to the pub.
Wednesday Apr 11, 2012 #
Running (Treadmill) 30:00 [1] 5.4 km (5:33 / km)
shoes: Asics Gel DS16 Red 2
For last 5 mins, high knee lift running. Well, I tried to do high knee lift but I doubt I was picking my feet up more than a few inches and it was quite hard going. I'm going to try this regularly for a while and see if it translates at all into terrain running.
Rowing Machine 10:00 [2]
Note
Nothing I did at the JK is counting for my ranking score... the sprint would have without the 20 second wall crossing map printing error. Must try harder.
Tuesday Apr 10, 2012 #
Note
(rest day)
Monday Apr 9, 2012 #
Orienteering race 46:17 [5] 6.39 km (7:15 / km) +235m 6:07 / km
shoes: Orocs
JK Relay @ Newtyle Hill. First leg on H120+ (same course and at same time as JK Trophy). 16/37 on first leg (13th H40+). Team 14th.
Good run but physically tough... straight up a hill - but actually that wasn't the worst bit. At the top I was ahead of some good vets. What got me was the next section on the heather.
Up hill to 1, relative to fastest on my gaffle (DougT): +27%.
1-4 (three legs on heather): +52% (5th slowest split to 2 despite nailing it)
Path run to 5: +22.5%.
That left a gap in front of me and after about 8 I didn't have any contact with anyone else on premier/H120+.
Good run but annoyed at not keeping with group just in front. Went back to punch control 10 again as suddenly wondered if I had - 50 seconds.
Post script - on leg 2 (short path then deep heather-fest), the 5 people slower than me were made up of 1 person who was a lot slower than everyone else and four people who made what Winsplits interpreted as a mistake. The 19th split (my place on my gaffle overal) was 3'10 versus my 3'41. I was that bad on deep heather. I think I don't really pick my feet up much. That's the clearest example I've come across of my truly terrible terrain running. So I know what I need to work on...
Good run but physically tough... straight up a hill - but actually that wasn't the worst bit. At the top I was ahead of some good vets. What got me was the next section on the heather.
Up hill to 1, relative to fastest on my gaffle (DougT): +27%.
1-4 (three legs on heather): +52% (5th slowest split to 2 despite nailing it)
Path run to 5: +22.5%.
That left a gap in front of me and after about 8 I didn't have any contact with anyone else on premier/H120+.
Good run but annoyed at not keeping with group just in front. Went back to punch control 10 again as suddenly wondered if I had - 50 seconds.
Post script - on leg 2 (short path then deep heather-fest), the 5 people slower than me were made up of 1 person who was a lot slower than everyone else and four people who made what Winsplits interpreted as a mistake. The 19th split (my place on my gaffle overal) was 3'10 versus my 3'41. I was that bad on deep heather. I think I don't really pick my feet up much. That's the clearest example I've come across of my truly terrible terrain running. So I know what I need to work on...