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Training Log Archive: redrider

In the 30 days ending Nov 30, 2012:

activity	#	time	miles		km		+m
Running	12	14:03:41	103.23	(8:10)	166.13	(5:05)	580
Cycling	10	10:16:00	131.67	(4:41)	211.91	(2:54)	621
Trail running	5	3:36:00	20.82	(10:23)	33.5	(6:27)	314
Orienteering	3	2:36:50	15.68	(10:00)	25.24	(6:13)	308
Strength	2	1:05:00
Cross training	1	25:00	1.24	(20:07)	2.0	(12:30)
Total	23	32:02:31	272.65		438.78		1823

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Friday Nov 30, 2012 #

Cycling (road) 1:00:00 [2] 15.2 km (3:57 / km) +25m 3:55 / km

Thursday Nov 29, 2012 #

Cycling (road) 2:20:00 [2] 56.0 km (2:30 / km) +215m 2:27 / km

Wednesday Nov 28, 2012 #

Cycling (spinning) 40:00 [2] 14.0 km (2:51 / km)

Strength (weights) 30:00 [2]

Cycling (road) 59:00 [2] 22.11 km (2:40 / km) +155m 2:35 / km

Tuesday Nov 27, 2012 #

Cycling (spinning) 1:00:00 [2] 20.0 km (3:00 / km)

Monday Nov 26, 2012 #

Trail running (recovery jog) 40:00 [1] 6.0 km (6:40 / km) +40m 6:27 / km

Cycling (road) 57:00 [2] 18.3 km (3:07 / km) +51m 3:04 / km

Sunday Nov 25, 2012 #

Trail running warm up/down 14:00 [1] 2.0 km (7:00 / km) +42m 6:20 / km

Orienteering 1:10:00 [3] 8.83 km (7:56 / km) +210m 7:05 / km

O-event Eyam Moor & Bretton. First half in knee-high heather and second half in wonderfully detailed extremely hilly section called "little switzerland". Loved it! The foot was okay to run with but ached a lot afterwards.
Results: http://www.derwentvalleyorienteers.org.uk/results/...
Splits: http://www.derwentvalleyorienteers.org.uk/results/...

Trail running warm up/down 27:00 [1] 3.5 km (7:43 / km) +140m 6:26 / km

Saturday Nov 24, 2012 #

Running warm up/down 20:00 [2] 3.5 km (5:43 / km)

Orienteering 27:00 [2] 4.1 km (6:35 / km) +53m 6:11 / km

Sheffield City Chase prologue. Took it quite easily mainly just jogging but the course was still challenging and I had a few moments of confusion while trying to figure out the levels on the map (3-4 of them!) and route choices which were not so easy to interpret. Really fun though!!!
Results: http://www.southyorkshireorienteers.org.uk/event/2...
Splits: http://www.southyorkshireorienteers.org.uk/event/2...

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)

Running warm up/down 15:00 [2] 2.4 km (6:15 / km)

Orienteering 18:00 [4] 3.2 km (5:37 / km) +30m 5:22 / km

Sheffield City Chase. A bit easier than the prologue but really fun again and lots of route choices. Legs felt quite all right so I ended up running a bit faster than in the prologue. Good flow in orienteering and didn't miss anything this time. Less than half a minute to Rachael :) Unfortunately weird pain in the left foot from the marathon is back :(
Results: http://www.southyorkshireorienteers.org.uk/event/2...
Splits: http://www.southyorkshireorienteers.org.uk/event/2...

Running warm up/down 10:00 [2] 1.5 km (6:40 / km) +34m 5:59 / km

Friday Nov 23, 2012 #

Cycling 30:00 [2] 8.5 km (3:32 / km)

Cycling 28:00 [2] 10.2 km (2:45 / km)

testing my new pedals on Forme. loved it!

Thursday Nov 22, 2012 #

Cycling 25:00 [1] 7.0 km (3:34 / km)

some very easy cycling. left quad is worse than right.

Cross training 25:00 [1] 2.0 km (12:30 / km)

Wednesday Nov 21, 2012 #

Note
(rest day)

just a short 30min walk to increase circulation in my legs and to be able to do some stretching. legs feel already much better but the pain in the left foot is still there.

Tuesday Nov 20, 2012 #

Note
(rest day)

travelling

Monday Nov 19, 2012 #

Note
(rest day)

walking around the city and back to our hotel (maybe 6-8km altogether) with very sore legs. also strange pain in the left metatorso. spa in the afternoon which was totally amazing!

Sunday Nov 18, 2012 #

Running warm up/down 15:00 [1] 2.5 km (6:00 / km)

Running 3:03:21 [4] 42.6 km (4:18 / km) +195m 4:12 / km

Valencia Marathon. Amazing experience that went very well! Didn't think I could run this fast this far but I just lived it up and enjoyed the atmosphere. 32km went like nothing within 3h pace but then my quads got tired at the end and my pace dropped a bit on the final 5km. Fortunately I was still able to run it through under 5min/km pace and my finishing time 3:03:21 was way under my 3:10-3:15 target anyway. Amazing!
My official time and splits: http://www.carreraspopulares.com/fullscan_2012/V1_...
Results overall: http://www.carreraspopulares.com/fullscan_2012/V1_...

Saturday Nov 17, 2012 #

Running 28:00 [2] 4.2 km (6:40 / km)

easy jogging in Valencia with some drills & strides. it's hot here!

Friday Nov 16, 2012 #

Note

rest day

Thursday Nov 15, 2012 #

Trail running 35:00 [3] 6.2 km (5:39 / km)

easy run including 5x2min intervals (4:20-3:55 per km) on muddy canal path. felt okay. getting excited......

Wednesday Nov 14, 2012 #

Note

rest day

Tuesday Nov 13, 2012 #

Running 18:00 [3] 3.63 km (4:58 / km)

morning run including 1 mile on marathon pace (6:50). felt easy. nice brisk start for a day!

Cycling 40:00 [2] 14.2 km (2:49 / km)

Monday Nov 12, 2012 #

Trail running 40:00 [3] 6.8 km (5:53 / km) +20m 5:48 / km

warm up + 6x300m intervals + warm down

Sunday Nov 11, 2012 #

Trail running 1:00:00 [1] 9.0 km (6:40 / km) +72m 6:25 / km

Saturday Nov 10, 2012 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

Orienteering (pace run) 41:50 [4] 9.11 km (4:36 / km) +15m 4:33 / km

Castle Vale urban event. Great fun!! Hadn't done an urban event for a while and it was really fun to do one. Good course where you had to keep reading the map all the time and be careful with gates and dead ends. Excellent sprint training indeed! It also served as my last marathon pace run and I managed to keep the pace nicely steady (4:30-4:35 per km) most of the time. Nice benefit of it was that kilometres passed by so much easier than in running :)
Results: http://www.harlequins.org.uk/results/20121110_Cast...
WinSplits: http://www.obasen.nu/winsplits/online/en/default.a...
RouteGadget: http://www.hoc.routegadget.co.uk/hoc/reitti.cgi?ac...

Running warm up/down 15:00 [2] 2.6 km (5:46 / km)

Friday Nov 9, 2012 #

Note

Tourist day in London. No training but a whole lot of walking.

Thursday Nov 8, 2012 #

Running (pace run) 1:11:00 [4] 15.1 km (4:42 / km) +50m 4:38 / km

marathon pace run so that I warmed up the first couple of kilometers and then gradually increased the pace and kept it steady until the end. felt okay :)

Wednesday Nov 7, 2012 #

Running 36:00 [2] 6.2 km (5:48 / km) +20m 5:43 / km

easy run

Tuesday Nov 6, 2012 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)

warm up + drills

Running 42:00 [4] 9.1 km (4:37 / km)

5x1600m intervals (6:28-6:22) with 2min recoveries. didn't feel like doing many reps and wanted to quit after two but ran it through anyway. pace was comfortable, I guess I was just not fully recovered or just tired. good feeling afterwards :)

Running warm up/down 10:00 [2] 1.84 km (5:26 / km)

warm down including 5x50m strides

Monday Nov 5, 2012 #

Note

rest day

Sunday Nov 4, 2012 #

Running 23:00 [2] 3.6 km (6:23 / km) +23m 6:11 / km

Running 40:20 [5] 10.0 km (4:02 / km) +23m 3:59 / km

Conductive Education 10km road race Cannon Hill Park. Hamstrings were tight and didn't know how it would go but got surprised by how well it went. Started gently and progressively sped up and took places when it felt okay. Quite solid performance and a clear victory. Course was undulating and contained many sharp turns so time was relatively good in respect to course profile. Results: http://www.thepowerof10.info/results/results.aspx?...

Running warm up/down 13:00 [2] 2.02 km (6:26 / km) +22m 6:06 / km

Cycling 1:02:00 [2] 22.4 km (2:46 / km) +175m 2:40 / km

Saturday Nov 3, 2012 #

Running long 2:11:00 [2] 24.04 km (5:27 / km) +183m 5:15 / km

Ran the first hour in rain but then at the end it cleared out and I got some sunshine too. Felt quite lazy today and had to force myself for those last kilometers.

Friday Nov 2, 2012 #

Cycling 15:00 [2] 4.0 km (3:45 / km)

Running warm up/down 20:00 [2] 3.8 km (5:16 / km)

Running (running drills) 10:00 [3] 1.0 km (10:00 / km)

Running intervals 30:00 [4] 6.1 km (4:55 / km)

6x800m track intervals (3:12-3:00) with 200m jog/walk recoveries (1:30-1:45). felt quite alright. 800m:s are sooo much nicer than 1600m:s!! just two laps and you're done :)

Running warm up/down 21:00 [2] 3.8 km (5:32 / km)

warm down with 5x50m strides

Strength 35:00 [3]

strength session at gym including 3x20 squats (20kg), 3x20 step ups (20kg), 3x20 lunges (20kg), 3x2x15 calf raises (20kg), 3x20 leg curls (30kg), 3x20 leg press (80kg), abs, push ups, backs, sides.

Thursday Nov 1, 2012 #

Running 52:00 [3] 10.1 km (5:09 / km) +30m 5:04 / km

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