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Training Log Archive: bendover

In the 7 days ending Feb 18, 2013:

activity # timemileskm+m
  cycling13 7:42:52 116.33(3:59) 187.21(2:28) 339
  trail running3 3:04:24 21.73(8:29) 34.97(5:16) 550
  road running1 1:11:15 9.41(7:34) 15.14(4:42) 1
  Orienteering1 1:04:15 6.72(9:34) 10.81(5:56) 231
  track1 3 0.31(10) 0.5(6)
  Total16 13:02:49 154.5(5:04) 248.64(3:09) 1121

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Monday Feb 18, 2013 #

8 AM

cycling 29:23 [2] 7.18 mi (4:06 / mi) +26m 4:03 / mi
shoes: BeOne Diablo Comp 2012

5 PM

cycling 1:05:39 [2] 16.98 mi (3:52 / mi) +72m 3:49 / mi
shoes: BeOne Diablo Comp 2012

10 PM

cycling 5:39 [2] 1.59 mi (3:33 / mi) +4m 3:32 / mi
shoes: BeOne Diablo Comp 2012

cycling 13:52 [2] 3.58 mi (3:52 / mi) +4m 3:52 / mi
shoes: BeOne Diablo Comp 2012

Sunday Feb 17, 2013 #

7 AM

cycling 11:53 [2] 2.81 mi (4:13 / mi) +1m 4:13 / mi
shoes: Condor Fratello

9 AM

trail running warm up/down 14:09 [2] 1.26 mi (11:14 / mi) +36m 10:19 / mi
shoes: Adidas Swoop 2 (new)

gaffed around a bit.

Orienteering race 1:04:15 [4] 6.72 mi (9:34 / mi) +231m 8:38 / mi
shoes: Adidas Swoop 2 (new)

not bad, orienteered fairly well in patches, but legs weren't really in the mood to fully cooperate. caught a guy up from SO at around halfway, having run on my own before that, and immediately started making mistakes. i've just lost that ability to focus on my own navigation when racing head to head, which used to be a real strength when i was competitive. frustrating, but that is life i guess.

SLOW boys were fairly tightly packed, but i was a good 3 minutes off Dan and the 6th counting spot. I'd hesitate to claim whether having fresh legs would have made any difference to my performance.

trail running warm up/down 36:22 [2] 3.44 mi (10:34 / mi) +130m 9:28 / mi
shoes: Adidas Swoop 2 (new)

proper old man shuffle to add a few miles.
5 PM

cycling 12:00 [2] 2.81 mi (4:16 / mi) +1m 4:16 / mi
shoes: Condor Fratello

Saturday Feb 16, 2013 #

2 PM

trail running warm up/down 15:16 [2] 1.48 mi (10:19 / mi) +49m 9:21 / mi
shoes: Asics GT-2170 #2

easy course reccy with Justin, watched some of the ladies race. Steph Twell was up at the sharp end with a couple of other Aldershot runners, always amazing to see top end athletes doing their thing.

trail running race 1:04:34 [5] 8.91 mi (7:15 / mi) +320m 6:31 / mi
shoes: Adidas Swoop 2 (new)

My first cross country on the famous Parliament Hill course, and a real baptism of fire.

Easily the toughest, muddiest and most competitive XC race I have ever done, and at 9 miles by far the longest. Brutal from the start with a steep pull up the hill (apparently shorter than normal as the football pitches near the Lido were super waterlogged and needed to be protected) and almost straight away into ankle deep mud. There were only really 2-3 sections of around 200m where the ground wasn't ankle deep mud.

I had no big plan for this race, and there was no real pressure either; the fixture had been rearranged after a previous cancellation - given the conditions today that seemed ludicrous - so the stragglers team was well depleted and only 2 of us ran today. So I just went out to get a good tempo session in for my marathon training. i guess i managed this to a certain extent, but i think the biggest thing that i can take from today was simply finishing and running a fairly consistent pace; i only really let things slip in mile 7 where i ran 8.04.

I saw at least 6 people drop out in front of me, and there were times when it was a real psychological battle to maintain a strong pace and to not get too dispirited; There were 2 moments when i really felt disheartened; the first when I thought i was a good few minutes beyond half way, heard my garmin bleep and looked down to see it was only mile 4; the second when i crested the biggest hill on the 3rd lap (just over 10km) and could hardly even pick my feet up out of the quagmire.

a bit disappointing (but entirely predictable) to have no turn of speed in the last km, and i got passed by around 5-6 other runners; but it felt good (and a real achievement) to finish. there were times during that race where i felt as fucked as mile 17 in the London Marathon.

track warm up/down 3 [1] 0.5 km (6 / km)
shoes: Adidas Swoop 2 (new)

shuffle round the parliament hill running track in some kind of attempt at a warm down.

Friday Feb 15, 2013 #

7 AM

cycling 1:56:58 [3] 30.57 mi (3:50 / mi) +140m 3:46 / mi
shoes: BeOne Diablo Comp 2012

5 PM

cycling 26:25 [3] 7.24 mi (3:39 / mi) +3m 3:39 / mi
shoes: BeOne Diablo Comp 2012

Thursday Feb 14, 2013 #

8 AM

cycling 29:21 [2] 7.21 mi (4:04 / mi) +27m 4:01 / mi
shoes: Condor Fratello

7 PM

cycling 30:12 [2] 7.34 mi (4:07 / mi) +3m 4:07 / mi
shoes: Condor Fratello

9 PM

trail running 54:03 [3] 6.64 mi (8:08 / mi) +15m 8:05 / mi
shoes: Asics GT-2170 #2

that run was a piece of shit.

Wednesday Feb 13, 2013 #

8 AM

cycling 31:30 [2] 7.15 mi (4:24 / mi) +27m 4:21 / mi
shoes: Condor Fratello

7 PM

cycling 29:18 [2] 7.27 mi (4:02 / mi) +2m 4:02 / mi
shoes: Condor Fratello

Tuesday Feb 12, 2013 #

8 AM

cycling 33:23 [2] 7.28 mi (4:35 / mi) +26m 4:32 / mi
shoes: Condor Fratello

6 PM

cycling 27:19 [3] 7.31 mi (3:44 / mi) +3m 3:44 / mi
shoes: Condor Fratello

road running intervals 1:11:15 intensity: (35:15 @2) + (36:00 @5) 9.41 mi (7:34 / mi) +1m 7:34 / mi
shoes: Asics GT-2170 #2

got back home too late from work to really have any enthusiasm for the street o, so just headed out and tried to put in a really good quality marathon specific intervals session. think i achieved this;

3 x 2 miles with 4 min rec.

last rep was super tough, and i couldn't hold the pace of the previous 2 reps. didn't want to break myself so just tried to stay composed and finish with good form. good to get that in the bag.

12.09 (6.05)
12.08 (6.04)
12.20 (6.11)

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