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Training Log Archive: redrider

In the 31 days ending Oct 31, 2012:

activity	#	time	miles		km		+m
Cycling	10	16:11:00	213.19	(4:33)	343.1	(2:50)	2171
Running	15	15:16:55	108.07	(8:29)	173.92	(5:16)	549
Trail running	11	10:00:01	62.6	(9:35)	100.74	(5:57)	766
Orienteering	2	1:41:00	9.32	(10:50)	15.0	(6:44)	224
Strength	2	1:25:00
Swimming	1	15:00	0.31	(48:17)	0.5	(30:00)
Total	28	44:48:56	393.49		633.26		3710

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Wednesday Oct 31, 2012 #

Trail running 1:05:00 [2] 10.74 km (6:03 / km) +55m 5:54 / km

Tuesday Oct 30, 2012 #

Running (steady) 1:06:00 [3] 13.5 km (4:53 / km) +80m 4:45 / km

2km warm up + 11km steady (5:00-4:30 per km) + warm down. knee is okay in running. strange to have an injury but be able to run...don't complain tho :)

Cycling 1:08:00 [2] 25.4 km (2:41 / km) +180m 2:35 / km

Monday Oct 29, 2012 #

Cycling 30:00 [1] 8.0 km (3:45 / km)

knee hurts still. can't cycle. hopefully running is better..

Running 25:00 [1] 3.0 km (8:20 / km)

easy jog/walk and testing a bit of running. much better than cycling.

Sunday Oct 28, 2012 #

Running warm up/down 15:00 [2] 2.5 km (6:00 / km) +46m 5:30 / km

Orienteering 57:00 [4] 7.3 km (7:48 / km) +116m 7:14 / km

HOC event Saltwells (blue). Terrain was worse than I had thought and so was my knee (got some strange pain in it while cycling yesterday). Wasn't really able to run (steep hills and brambles didn't help much) and got totally frustrated over the terrain and all brambles so I hopped over a few worst controls at the end of the course. Had I ran the whole course it would have taken probably some 4-5 min more. Jumped over #15 and punched #20 from the other side of the bush.
Splits: http://www.harlequins.org.uk/results/20121028_salt...

Running warm up/down 5:00 [1] 0.7 km (7:09 / km)

Saturday Oct 27, 2012 #

Cycling long 3:45:00 [2] 79.4 km (2:50 / km) +512m 2:45 / km

Oh dear, bike ride became a bit longish too.. I was pretty exhausted after an hour and my knee started to hurt too.

Friday Oct 26, 2012 #

Running long 3:22:00 [3] 39.0 km (5:11 / km) +191m 5:03 / km

long road run including 5km + 5km + 3km at marathon pace (4:30 per km). had slightly misjudged the distance and a 30km run turned into nearly 40km. good training but I was really dying at the end..

Thursday Oct 25, 2012 #

Trail running 1:03:00 [2] 10.0 km (6:18 / km) +41m 6:10 / km

easy trail run

Running 30:00 [2] 3.5 km (8:34 / km)

easy jog + 10x10sec stairs

Wednesday Oct 24, 2012 #

Cycling 18:00 [2] 6.0 km (3:00 / km)

Running warm up/down 10:00 [2] 1.7 km (5:53 / km)

Running intervals 24:00 [4] 5.2 km (4:37 / km)

3x1600m intervals (6:30) with 2min recoveries. had thought of doing more reps but my calves were still too tight and I couldn't run properly. I guess I wasn't yet totally recovered from Sunday or I was just too lazy.. rainy, windy and gray, an awful autumn day. so no wonder I felt so poor..

Cycling 18:00 [2] 6.0 km (3:00 / km)

Tuesday Oct 23, 2012 #

Running 42:00 [2] 7.4 km (5:41 / km) +40m 5:32 / km

Monday Oct 22, 2012 #

Running 30:00 [2] 5.0 km (6:00 / km)

easy recovery run

Swimming 15:00 [2] 0.5 km (30:00 / km)

Sunday Oct 21, 2012 #

Running warm up/down 15:00 [2] 3.0 km (5:00 / km)

Running 1:26:55 [5] 21.3 km (4:05 / km) +129m 3:58 / km

Birmingham half marathon. Had thought of running just my intended marathon pace (4:20-4:30 per km) and not trying to break PB because of being sick earlier on the week. Felt also quite tired from yesterday and legs were aching before the start, so I didn't even think I could run very fast. But starting with the elite made it difficult to run slow enough and keep the intended pace in the beginning. After having run the first two kilometers under 4min/km pace along with the wave I started to think what a waste it would be to slow down and decided to run along and enjoy it as far as it would go. If I'd hit the wall or got too tired I could slow down whenever I wanted. So I just ran it with a big smile on my face and enjoyed it. I never pushed too hard or struggled, just enjoyed the nice flow. After 10km (40:43) I could feel my legs getting a bit tired, but by keeping my running as relaxed as possible and avoiding to run too fast, I was able to enjoy it up to 17km. After that came the final climb, which felt pretty awful, but it was so near to the finish that I could maintain the pace the final few miles. What an awesome feeling it was to reach the finish line with a new PB after these lousy weeks and such a poor preparation! I was amazed!!! Results: http://www.greatrun.org/Results/default.aspx?r=274...

Running warm up/down 10:00 [1] 1.0 km (10:00 / km)

Saturday Oct 20, 2012 #

Cycling long 2:44:00 [2] 62.0 km (2:39 / km) +310m 2:35 / km

lovely long bike ride. maybe not an optimal preparation for tomorrow's half marathon though...

Friday Oct 19, 2012 #

Trail running intervals 42:00 [3] 6.8 km (6:11 / km) +32m 6:02 / km

warm up + 5x2min easy intervals on wet & muddy footpaths (4:30-4:10) + warm down. took it still quite easy but tried to do some gentle intervals after the flu and resting. have to get the speed up before Sunday if I want to run then... not yet sure if I'm going to run or just jog around it. I want to run but still feeling lousy :(

Strength (weights) 40:00 [2]

Thursday Oct 18, 2012 #

Cycling 45:00 [2] 14.0 km (3:13 / km) +41m 3:10 / km

very easy cycling + brisk walk. doesn't really count for training..

Trail running 20:00 [1] 2.0 km (10:00 / km)

Wednesday Oct 17, 2012 #

Note

Feeling sick again. Had total rest today.

Tuesday Oct 16, 2012 #

Cycling 1:10:00 [2] 22.0 km (3:11 / km) +160m 3:04 / km

Didn't go for a run today but thought that cycling doesn't really count...

Monday Oct 15, 2012 #

Trail running 40:00 [2] 6.2 km (6:27 / km) +36m 6:16 / km

Not feeling well. Flu is back again but I just wanted to get myself out...

Sunday Oct 14, 2012 #

Trail running warm up/down 15:00 [2] 2.0 km (7:30 / km)

warm up + running drills

Orienteering 44:00 [4] 7.7 km (5:43 / km) +108m 5:20 / km

WCH event Hednesford Camp and Brindley. Took it easy in the beginning and increased the pace gradually when feeling quite alright (yesterday I still had a running nose and wasn't feeling well). Had almost clean run, just a slow start. Very nice & enjoyable orienteering & perfect weather! Won by over 2 mins! :)
Results: http://www.walton-chasers.co.uk/results/2012/HedBr...

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

Saturday Oct 13, 2012 #

Trail running 1:00:00 [2] 8.3 km (7:14 / km) +30m 7:06 / km

easy run with Jenni, Eve and Laura. didn't feel well yet. rest of the day sightseeing.

Friday Oct 12, 2012 #

Running 55:00 [4] 11.6 km (4:44 / km) +33m 4:40 / km

2km warm up + 8km pace run (4:30-4:08 per km) + 1,6km warm down. had planned a long run but couldn't do it. not feeling 100%...

Thursday Oct 11, 2012 #

Running 42:00 [2] 7.3 km (5:45 / km)

Bad day. Seems I got a cold from Sami :( Skipped the training I had in mind and came home after a short easy round. Hopefully it will get better by tomorrow if I sleep well and take it easy...

Wednesday Oct 10, 2012 #

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)

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

running drills & dashes

Running intervals 42:00 [4] 8.8 km (4:46 / km)

5x1600m intervals (6:27-6:17) with 2min recoveries. it felt easy in the beginning but at the end I had huge difficulties to keep on going. especially the last interval which I really didn't want to do and almost skipped it. but then I realized that it was only mental tiredness and clocked actually my fastest split on the last interval. happy to have it done.

Running warm up/down 21:00 [2] 4.0 km (5:15 / km)

Tuesday Oct 9, 2012 #

Running 30:00 [2] 5.2 km (5:46 / km)

Strength 45:00 [2]

strength session at gym including 4x30 squats, 3x30 abs, 3x30 lunges, 3x30 backs, 3x30 step-ups, 3x30 sides, 3x30 hamstrings, 3x20 press-ups, 3x2x20 calf raises, 2x20 leg curls, 2x20 leg extensions, 2x20 rows and balance exercises.

Running 12:00 [1] 2.0 km (6:00 / km)

Monday Oct 8, 2012 #

Note

rest day

Sunday Oct 7, 2012 #

Cycling long 1:53:00 [2] 41.0 km (2:45 / km) +271m 2:40 / km

Trail running 1:55:00 [2] 20.2 km (5:42 / km) +152m 5:29 / km

Saturday Oct 6, 2012 #

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

Trail running 1:10:01 [5] 15.0 km (4:40 / km) +390m 4:08 / km

Coniston 15km trail race. My first ever fell race and I was quite excited before the start. Had promised to myself to have an easy start and the first km in the village was indeed nice & easy. Then we came to the trails and the climb began. 100m ascent on next kilometer. The path got smaller and smaller the higher up we got. After 4km we got to the section that was announced to be runnable only to agile mountain goats. I kept on running (hopping upwards from stone to stone in rough terrain) and passed quite many runners there. The first descend (5km) was rough and stony and I realized that it wasn't any easier to run downwards. On the next climb (6-7km) I nearly catch the girl on the second spot but then it turned downwards again (7,5km) and she was gone. A few guys passed me on the way down. I just didn't dare to run that fast on loose stones (something that I obviously need to train if I want to be good at this). Anyway I had quite a solid run and could push the last kilometers to the finish well although my legs were quite finished by then from the tough descend. Great experience and a fantastic 3rd place!!!
Results: http://lakelandtrails.org/download/Results/Results...

Trail running warm up/down 15:00 [1] 2.0 km (7:30 / km)

Friday Oct 5, 2012 #

Running 36:00 [2] 7.6 km (4:44 / km) +30m 4:39 / km

Running at Draycote Water with Amy.

Thursday Oct 4, 2012 #

Trail running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Trail running 38:00 [4] 8.0 km (4:45 / km) +30m 4:40 / km

8km pace run. ran on muddy trails with several gates, so the km-pace was some 20-30s slower than on road.

Trail running warm up/down 3:00 [2] 0.5 km (6:00 / km)

Wednesday Oct 3, 2012 #

Cycling long 2:00:00 [2] 42.0 km (2:51 / km) +452m 2:43 / km

put my ride in strava and got plenty of trophies, including one QOM (=queen of the mountain) on one climb segment! yey, cycling is so much fun!! :)

Cycling 1:00:00 [2] 22.1 km (2:43 / km) +160m 2:37 / km

nice evening ride with Sami in a beautiful sunshine. can't believe it's October! got my second QOM of the day! I just tried to hang on sami..

Trail running warm up/down 17:00 [1] 3.0 km (5:40 / km)

Tuesday Oct 2, 2012 #

Running warm up/down 30:00 [2] 5.32 km (5:38 / km)

Running intervals 25:00 [4] 5.0 km (5:00 / km)

8x400m/200m track intervals (1:28-1:32). didn't feel too good when warming up but these one lap intervals were just a perfect way to start training again. easy and short enough but they still gave a faster stimulus to my heavy legs after all training in terrain. happy :)

Running warm up/down 32:00 [2] 5.3 km (6:02 / km)

warm down + 4x60m strides

Cycling 40:00 [2] 15.2 km (2:38 / km) +85m 2:34 / km

Monday Oct 1, 2012 #

Note

rest day & massage

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