Training Log Archive: philm64In the 7 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
11 AM
Running race 39:55 [5] 9.86 km (4:03 / km) +101m 3:51 / km
shoes: Saucony Fastwitch 6
Watermore 10k, mainly a road race, some slopes, last minute entry, tired from tussocks yesterday but had a go. (free entry from a dropout)
Plan was negative splits & an even race, but 1st km in 3:44 splodged that - mainly downhill, but even so, didn't like all these local joggers burning me off. Began passing people with a 3:56 second kilometre.
Hence by 3km i was in proper isolated fight to the finish mode, & never caught the 2 in front.
5km is either 19:34 or 19:54 or something, which I'm taking as a proper sub-20. But really tiring now.
From there, 4min/kms were really hard to achieve, esp as there were nasty hills & rougher ground from 8km, including a beast of a hill after 9km. I noticed km markers coming up early, & wondered if i'd been "cheating" slightly by cutting corners (everyone was doing it, tho).
Lost a place in last 400m and tried to rally & hold off one other; finish line came up before 40 mins, but only just.
Winner was 36 mins, & first Vet50 an annoying 23 seconds ahead (says Strava). Good speed work but Im' not finding fast running "natural" anymore.
12th place out of 320. http://www.racetecresults.com/results.aspx?CId=164...
https://www.strava.com/activities/1875058995
Segment: Anderw griffiths 1st Vet50 https://www.strava.com/segments/8234392?filter=ove...
Plan was negative splits & an even race, but 1st km in 3:44 splodged that - mainly downhill, but even so, didn't like all these local joggers burning me off. Began passing people with a 3:56 second kilometre.
Hence by 3km i was in proper isolated fight to the finish mode, & never caught the 2 in front.
5km is either 19:34 or 19:54 or something, which I'm taking as a proper sub-20. But really tiring now.
From there, 4min/kms were really hard to achieve, esp as there were nasty hills & rougher ground from 8km, including a beast of a hill after 9km. I noticed km markers coming up early, & wondered if i'd been "cheating" slightly by cutting corners (everyone was doing it, tho).
Lost a place in last 400m and tried to rally & hold off one other; finish line came up before 40 mins, but only just.
Winner was 36 mins, & first Vet50 an annoying 23 seconds ahead (says Strava). Good speed work but Im' not finding fast running "natural" anymore.
12th place out of 320. http://www.racetecresults.com/results.aspx?CId=164...
https://www.strava.com/activities/1875058995
Segment: Anderw griffiths 1st Vet50 https://www.strava.com/segments/8234392?filter=ove...
Saturday Sep 29, 2018 #
12 PM
Orienteering 1:02:52 [5] 8.03 km (7:50 / km) +174m 7:04 / km
shoes: VJ Integrators
Pwll Du Short brown, 6.7km, VHI course for M45-50.
62:54. Andy Simpson 51, Pete Ward 53, Martin Ward 55, Ifor 60, Nigel B 60, etc. Alun Powell ahead too.
No real errors, except running off map to no 7 (30 secs?), and last but one control (90secs?) drifting too far north & getting stuck in tussocks, when there was a path route to the south (getting tired). Also "followed" Megan & we both missed no 19. 30 seconds.
Really struggling to get any pace in the tussocks - not my thing! Walking, often on the flat bits . Downhills were scary. Glad to have escaped with no ankle sprain.
Disappointingly off the VHI pace. Pete Ward is clearly flying (& M45); but Martin W miles ahead, & Nigel B also well ahead. Some work to do! Problems with back & hip - these issues aren't going away...... stilted technique in the rough. Grim.
Nice sunny day tho! :-)
http://www.swoc.org.uk/Results/Results2018/Welsh_L...
https://www.strava.com/activities/1873132720
62:54. Andy Simpson 51, Pete Ward 53, Martin Ward 55, Ifor 60, Nigel B 60, etc. Alun Powell ahead too.
No real errors, except running off map to no 7 (30 secs?), and last but one control (90secs?) drifting too far north & getting stuck in tussocks, when there was a path route to the south (getting tired). Also "followed" Megan & we both missed no 19. 30 seconds.
Really struggling to get any pace in the tussocks - not my thing! Walking, often on the flat bits . Downhills were scary. Glad to have escaped with no ankle sprain.
Disappointingly off the VHI pace. Pete Ward is clearly flying (& M45); but Martin W miles ahead, & Nigel B also well ahead. Some work to do! Problems with back & hip - these issues aren't going away...... stilted technique in the rough. Grim.
Nice sunny day tho! :-)
http://www.swoc.org.uk/Results/Results2018/Welsh_L...
https://www.strava.com/activities/1873132720
Friday Sep 28, 2018 #
Note
(injured) (rest day)
Had possibly intended to climb outside with Clio, but middle back hurt 1st thing, so bagged it off. Pretty painful after "stretching" so quit the day & rested.
Hopefully be fine for SWOC tomorrow.
Hopefully be fine for SWOC tomorrow.
Thursday Sep 27, 2018 #
1 PM
Note
Long walk in lovely autumn weather from Portishead to Clevedon & back. 11.5 miles. With Clio.
Not at all a rest day but loathe to log walks, as they're hours long etc.
Feet v sore at end.
https://www.strava.com/activities/1869233146
Not at all a rest day but loathe to log walks, as they're hours long etc.
Feet v sore at end.
https://www.strava.com/activities/1869233146
Wednesday Sep 26, 2018 #
9 AM
Cycling 45:00 [3]
Cycle to hospital for annual diabetes review - they discharged me, as I'm stable. Cycling up to Southmead was tough at 8:30am
My version of diabetes can't be reversed, so whatever, I'll keep taking the little pills 3-4 times a day and get on with my life. No biggie.
The Doctor banged on about avoiding hypos, but as i said, when they happen, which is rare, I just eat chocolate/muesli bars / bananas/ drink sweet tea, & in 30 mins, hey presto , I'm Phil again.
the BBC bang on about "type 2 diabetes" - perhaps they should start "banging on" about illnesses that properly fuck you over, such as THIS ONE.
https://youtu.be/JvK5s9BNLzA
TED talk https://youtu.be/Fb3yp4uJhq0 (No, I know no one will watch it all)
My version of diabetes can't be reversed, so whatever, I'll keep taking the little pills 3-4 times a day and get on with my life. No biggie.
The Doctor banged on about avoiding hypos, but as i said, when they happen, which is rare, I just eat chocolate/muesli bars / bananas/ drink sweet tea, & in 30 mins, hey presto , I'm Phil again.
the BBC bang on about "type 2 diabetes" - perhaps they should start "banging on" about illnesses that properly fuck you over, such as THIS ONE.
https://youtu.be/JvK5s9BNLzA
TED talk https://youtu.be/Fb3yp4uJhq0 (No, I know no one will watch it all)
Tuesday Sep 25, 2018 #
12 PM
Note
Indoor bouldering at Bloc , again.
It had been a week since i last climbed anything, which is too long.
Proper mega beasted. Tried the 6b+ circuit (new) - got spanked. Properly.
I'm getting bored of Bloc now tho.
The BOK run tonight should be interesting (make that "knackering"). Fast forward to a pint & crisps in the pub afterwards please?
It had been a week since i last climbed anything, which is too long.
Proper mega beasted. Tried the 6b+ circuit (new) - got spanked. Properly.
I'm getting bored of Bloc now tho.
The BOK run tonight should be interesting (make that "knackering"). Fast forward to a pint & crisps in the pub afterwards please?
7 PM
Running 1:00:00 [3] 10.5 km (5:43 / km) +125m 5:24 / km
shoes: Brookes Ravenna 8
BOK Tuesday evening run, with headtorch, good turnout, nice & sociable, Frampton Cotterell. Lovely route and a stunning harvest moon.
All i could think about was Val, who died today, exactly a year older than I am.
https://gb.mapometer.com/running/route_4813914.htm...
Mike's run: https://www.strava.com/activities/1865334119 (not my strava)
Paul's strava: https://www.strava.com/activities/1865595745
All i could think about was Val, who died today, exactly a year older than I am.
https://gb.mapometer.com/running/route_4813914.htm...
Mike's run: https://www.strava.com/activities/1865334119 (not my strava)
Paul's strava: https://www.strava.com/activities/1865595745