Training Log Archive: KingTimIn the 30 days ending Nov 30, 2007:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||
Thursday Nov 29, 2007 #
Run warm up/down 25:15 [3] 5.3 km (4:46 / km)
shoes: Adidas Response Trail
Warm up and down either side of sprintervals. Loop round the Downs. Bit faster pace than previous weeks.
Run intervals 15:15 [5] 3.0 km (5:05 / km)
shoes: Adidas Response Trail
Sprintervals on the Downs with John. Usual 5 laps of the football pitch, 2 mins rest, 5 more laps. Sprinting the long side, jogging the short. To keep OCD John happy this week we ended both sets of 5 laps with a jog. Keeps things symmetrical apparently.
Felt good, running strong. Felt a small niggle in my right inner thigh on the final 3 sprints, but the warm-down trot home seemed t settle that. Feeling fine today (Friday) except for achy legs after 40 mins of ice skating after running.
Felt good, running strong. Felt a small niggle in my right inner thigh on the final 3 sprints, but the warm-down trot home seemed t settle that. Feeling fine today (Friday) except for achy legs after 40 mins of ice skating after running.
Tuesday Nov 27, 2007 #
Rowing warm up/down 4:42 [2] 1.0 km (4:42 / km)
Warm up row before doing the 5000m again. Resistance 4 this week. Apparently that the most akin to the real thing.
Rowing 19:32 [4] 5.0 km (3:54 / km)
Did it on resistance 4 this week, after 5 last week. I thought it would be easier but I found it considerably tougher than last week. There was no way I could match last week's time. Dunno if that's cos of the different resistance or cos I'm tired, eaten differently, still aching from tennis on Sunday. Anyway, pushed as hard as possible.
P.S. Ok so maybe I should re-read my records before I write comments on them. I was under the impression I did 18-something last week. I didn't. This week's time was quicker, so I'm happy with that.
P.S. Ok so maybe I should re-read my records before I write comments on them. I was under the impression I did 18-something last week. I didn't. This week's time was quicker, so I'm happy with that.
Rowing warm up/down 4:48 [2] 1.0 km (4:48 / km)
Warm down after the 5000m. Knackered.
Bike on road warm up/down 40:00 [2] 10.2 km (15.3 kph)
Ride to Debbie's house and back for a dirty great curry. Straight after rowing.
Monday Nov 26, 2007 #
Run (Monday night run) 1:01:28 [3] 14.6 km (4:13 / km)
shoes: Adidas Response Trail
With Mark S, Tom and Matt. Ran from mine. Matt wanted to do a short grassy run, 1 mile steady, then 2 miles fast, while rehabbing his achilles injury. Did a lap of the Downs, starting slowish finishing at a good fast pace. Matt and Tom went back, leaving me and Mark to carry on. Mark told me I tired him out on the fast lap of the Downs and that he wanted to take it a bit steadier if we carry on together. He promptly pushed proper hard and we had an awesome fast paced road run. So much for me tiring him out!
Down BVR, along Portway to Sea Mills, up Shirehampton Lane, Parrys Lane, Downs, home. Felt really good and enjoyed the fast pace. That 45 yr old guy sure can run.
Down BVR, along Portway to Sea Mills, up Shirehampton Lane, Parrys Lane, Downs, home. Felt really good and enjoyed the fast pace. That 45 yr old guy sure can run.
Sunday Nov 25, 2007 #
Orienteering race (BOK Gallopen) 59:44 [4] 9.2 km (6:30 / km) +215m 5:49 / km
shoes: Adidas Swoop
Cannop Ponds. Good race. Was running well and clean until 18 which I over-ran and wasted a few mins trying to convince myself that I was on the right ditch junction. Otherwise a great run. Still don't get how Clive Hallet beat me by so much (about 6 mins, or say 3 taking away my faff at 18).
Ok so I've now studied my route and looked at Splitsbrowser. I made a 50 sec mistake at 7, 1.42 at 11, and 3.11 at 18. Total 5.43 mistakes. Clive beat me by 6.30. That's more like it. I'll have him soon.
Ok so I've now studied my route and looked at Splitsbrowser. I made a 50 sec mistake at 7, 1.42 at 11, and 3.11 at 18. Total 5.43 mistakes. Clive beat me by 6.30. That's more like it. I'll have him soon.
Friday Nov 23, 2007 #
Run (Run home from work) 46:54 [3] 11.4 km (4:07 / km) +120m 3:55 / km
shoes: Adidas Response Trail
Full pack, via Cribbs and Westbury. Clear and cold. Lovely conditions for fast running. Felt really good this evening, like the pack wasn't even there. New record time. Did a 5 min warm down around the block at the end.
Wednesday Nov 21, 2007 #
Rowing warm up/down 7:00 [2] 1.35 km (5:11 / km)
Back to Hartley's gymnasium again. Did a gentle 1000m warm up on no.5. Finished the seesion with a 2 min warm down.
Rowing 19:46 [4] 5.0 km (3:57 / km)
As it's my second ever time on a rowing machine I thought I'd go for it and set myself a reference point to see how I improve over the winter. Using resistance no.5 I was concentrating on keeping myself below 4min kms. The last 1000m I pushed (or rather pulled) a bit harder. Jeez I was shattered by the end of it. Legs and arms still shaking as I type this. Great workout. At least one of these a week for the forseeable future me thinks.
Tuesday Nov 20, 2007 #
Run warm up/down 27:00 [2] 5.3 km (5:06 / km)
shoes: Adidas Swoop
Steady trot around the Downs warming up and down either side of sprintervals with John.
Run intervals (Sprint intervals) 13:00 [4]
shoes: Adidas Swoop
Football pitch session with John. Pouring rain and wind. Was a real struggle to motivate myself to get out and run tonight. Wore my O shoes cos the grass was sodden and slippy.
Felt great running. Legs a little tired after the last 2 days but I was sprinting well. On John's advice we took slightly longer on the recovery reps. This seemed to help.
Starting with a sprint, the first 9 reps' splits (my watch doesn't hold any more splits annoyingly and I missed the start button when we started): 16.4 32.0 15.9 30.2 16.4 30.0 15.9 29.5 16.3 29.7 15.4 30.2 16.2 29.7 15.4 29.4 15.6
Felt great running. Legs a little tired after the last 2 days but I was sprinting well. On John's advice we took slightly longer on the recovery reps. This seemed to help.
Starting with a sprint, the first 9 reps' splits (my watch doesn't hold any more splits annoyingly and I missed the start button when we started): 16.4 32.0 15.9 30.2 16.4 30.0 15.9 29.5 16.3 29.7 15.4 30.2 16.2 29.7 15.4 29.4 15.6
Monday Nov 19, 2007 #
Run (Monday night run) 1:47:00 [3] 22.2 km (4:49 / km)
shoes: Adidas Response Trail
Run with John, Matt, Mark S, Charles. Ran to meet the others at Ashton Court gate via Downs. Did a loop of Ashton Court then Matt peeled off cos of bad achilles. Out round quarry, into Ashton Court again, Bower Ashton, police dog training centre, along tow path (put in a great fast pace for about 5km - felt really strong), up into Leigh Woods, left Mark and Charles at their cars, then back via Downs.
Felt really good all the way so. The first Monday night run in ages that I've felt on top form for. Legs a bit achy from yesterday, but didn't seem to hinder me. John was harping on about feeling good all the way round, and kept bounding off in front like a spring faun as if to demonstrate or
Felt really good all the way so. The first Monday night run in ages that I've felt on top form for. Legs a bit achy from yesterday, but didn't seem to hinder me. John was harping on about feeling good all the way round, and kept bounding off in front like a spring faun as if to demonstrate or
Sunday Nov 18, 2007 #
Run 39:31 [4] 10.1 km (3:55 / km)
shoes: Adidas Response Trail
Two loops of the Downs. On my own. Finally feeling back on form again after my cold last week. After a weekend of hiking through the New Forest I was dying to go for a good fast run, to remind myself I still can run (not really done any decent running for about 12 days) and to wake my legs up ready to get back into training. Raining and dark, and quite windy so not ideal for any speed records, but ran fast and strong.
Wednesday Nov 14, 2007 #
Run (Run home from work) 1:00:00 [2] 11.4 km (5:16 / km) +120m 5:00 / km
ahr:141 max:156 shoes: Adidas Response Trail
First run for 7 days. Still not 100% after my cold so tried to keep between 130 and 145 bpm. That pace felt really slow but was enough to clear my lungs out. I did feel the 7 days of inactivity in my legs though. By the time I got back my legs felt like I'd done a hill session, just without the breathlessness.
Ran back via Cribbs and Westbury.
Ran back via Cribbs and Westbury.
Tuesday Nov 13, 2007 #
Note
Back at work today, feeling a lot better although my lungs are still clogged up deep down. Not gonna run yet, but I'm cycling down to play tennis this evening. Although I might jog to tennis actually...
Rowing 23:15 [2] 5.0 km (4:39 / km)
ahr:107 max:143
Tennis was rained off so I decided it was about time to go up to the top floor and look into joining Hartley's Health And Fitness Club. Quite a nice set-up there, reasonable membership fees (first session is free it seems), and the equipment appeared pretty top-notch, although I did seem to be the only person in there. Maybe there are other rooms for the actual members. I had my introductory session with Hartley himself (I presume he does all the inductions - I got the impression he was hoping I'd be a fit young lady). I was shown how to use the Concept 2 rowing machine then once I'd proved myself as being 'competent' I was left alone to put in a training session.
I did 5000m on resistance 10. The first 4000m at 25 strokes/minute, the last 1000m at 30. Quite enjoyed it actually. After my life-long fear of going to a gym and being faced with a load of greasy, muscle-bound, speedo-clad gym queens, I found Hartley to be quite amiable and supportive of this shaven-sparrow-like novice.
Once my lungs are back to full capacity I'll go back there and have a proper go and work up a proper sweat.
I did 5000m on resistance 10. The first 4000m at 25 strokes/minute, the last 1000m at 30. Quite enjoyed it actually. After my life-long fear of going to a gym and being faced with a load of greasy, muscle-bound, speedo-clad gym queens, I found Hartley to be quite amiable and supportive of this shaven-sparrow-like novice.
Once my lungs are back to full capacity I'll go back there and have a proper go and work up a proper sweat.
Monday Nov 12, 2007 #
Note
(sick)
Off sick today. Didn't sleep well last night cos of coughing and still full of phlegm and generally very tired.
Sunday Nov 11, 2007 #
Event: NWO Regional Event
Note
(sick)
Went to Matt's 21st party last night. Prob not the most sensible thing to do with a cold I'm trying to shift, but it was great party so glad I went. Needless to say my hopes of running in the NWO Regional were ruined. Cold getting worse. Coughing lots and head/chest are full of phlegm. Thought I might be able to get out for gentle run today but no. Too shattered.
Saturday Nov 10, 2007 #
Event: Oxford City Race 2007
Note
(sick)
OK time to admit I'm ill again. One day I'll learn that I can't keep overdoing things and stay fit. After John's b'day do last weekend with very little sleep and lots to drink, running the NGOC race the next day, November Classic the day after, a whole week of late nights sleeping less than 7 hours, with hard training at the start of the week, it's all caught me up. Been feeling something lurking at the back of my throat since Wednesday, and was out drinking late again last night.
Was supposed to be doing the Oxford City Race but decided that would be a bad idea. Thought it would be better to rest today and hopefully be able to run in the NWO ranking event tomorrow.
Was supposed to be doing the Oxford City Race but decided that would be a bad idea. Thought it would be better to rest today and hopefully be able to run in the NWO ranking event tomorrow.
Tuesday Nov 6, 2007 #
Run warm up/down 25:30 [2] 4.5 km (5:40 / km)
ahr:131 max:150 shoes: Adidas Response Trail
Warm up / down along Downs, past zoo, to Bridge Valley Road for hill reps. With John.
Tried a new approach this evening. Ate as soon as I got in from work at 18.00. Set off at 21.15 hoping the mackerel and cous cous had gone down sufficiently. Seemed to work Felt a bit gaseous to start with but that soon cleared itself and actually felt good running at this time of night.
Tried a new approach this evening. Ate as soon as I got in from work at 18.00. Set off at 21.15 hoping the mackerel and cous cous had gone down sufficiently. Seemed to work Felt a bit gaseous to start with but that soon cleared itself and actually felt good running at this time of night.
Run hills 10:30 [5]
ahr:161 max:187 shoes: Adidas Response Trail
The lamp-post hill reps session on Bridge Valley Road with John. Good 90% sprints, ranging between 14 and 21 secs; downhill jogs between 18 and 25 secs.
Monday Nov 5, 2007 #
Run (Monday night run) 1:50:00 [3] 21.6 km (5:06 / km) +200m 4:52 / km
ahr:140 max:166 shoes: Adidas Response Trail
Jeezuz. Felt awful tonight. Ran from mine with John, Mark S and Matt. Fast pace (cos we were late) over to Ashton Court gate to meet Charles, Tom and Mark B. Felt fine, running well and full of energy.
All ran through the back of Leigh Woods to the top of Garlic Valley, Abbots Leigh, Abbots Pool, Sandy Lane, a new (to me anyway) uphill track to Weir Lane, behind the Ashton Court quarry, through Ashton Court, back to their cars to drop Mark B and Charles, then we ran back to mine through Clifton.
Soon after meeting up with the others I started to feel really weary and lethargic. It was a real struggle to keep going and I certainly had no energy to push up the hills, of which Charles was determined to find as many as possible. Got home and necked 2 pints of squash. I guess the 2 races over the weekend have caught up with me.
All ran through the back of Leigh Woods to the top of Garlic Valley, Abbots Leigh, Abbots Pool, Sandy Lane, a new (to me anyway) uphill track to Weir Lane, behind the Ashton Court quarry, through Ashton Court, back to their cars to drop Mark B and Charles, then we ran back to mine through Clifton.
Soon after meeting up with the others I started to feel really weary and lethargic. It was a real struggle to keep going and I certainly had no energy to push up the hills, of which Charles was determined to find as many as possible. Got home and necked 2 pints of squash. I guess the 2 races over the weekend have caught up with me.
Sunday Nov 4, 2007 #
Event: 40th November Classic
Orienteering race (SOC November Classic) 1:16:29 [5] 12.5 km (6:07 / km)
shoes: Adidas Swoop
Another great day and great area. Good to be running back in the New Forest. Felt strong, was running fast, and mostly in the right direction. Started 1 min behind John, and 2 behind Ian Nixon. Overtook Ian before 1 (ok so he was walking non-comp) and caught John at 2. Had John on my tail for the next few legs but then outran him. Didn't see him again, but I was in his sights for most of the way. Wasted about a minute at 11, and about 3.5mins at 15, but otherwise a good clean run.
Saturday Nov 3, 2007 #
Orienteering race (NGOC Saturday league) 51:26 [3] 6.0 km (8:34 / km) +255m 7:04 / km
shoes: Adidas Swoop
Mallard's Pike. Beautiful bit of forest. Great day. Great course. Shame John got me so pissed last night that I felt like throwing up for most of the morning. Still at least I made it out of the bathroom before I fell asleep last night and depositied the remains of last night's dinner in the normal way.
As a consequence I was running slower than usual and my navigation was spot on (bar one control which wasn't where it should have been). Took heed of the Hartley School of O Technique and it seemed to work. It's a good idea, looking at the map while running. Not sure about position yet - there were no results up.
Stop press: Yay I won! By 5 mins. And with a hangover. I clearly need to drink heavily before races.
As a consequence I was running slower than usual and my navigation was spot on (bar one control which wasn't where it should have been). Took heed of the Hartley School of O Technique and it seemed to work. It's a good idea, looking at the map while running. Not sure about position yet - there were no results up.
Stop press: Yay I won! By 5 mins. And with a hangover. I clearly need to drink heavily before races.
Thursday Nov 1, 2007 #
Run warm up/down 25:00 [3] 5.3 km (4:43 / km)
ahr:140 shoes: Adidas Response Trail
Gentle jog around the Downs to and from sprint reps. With John.
Run intervals (Sprint reps) 12:00 [5]
ahr:160 max:191 shoes: Adidas Response Trail
Sprint reps around a football pitch on the Downs with John. Usual drill - sprint the long side, jog the short. 5 laps clockwise (10 sprints), 2 min rest, 5 laps anticlockwise. Pushed proper hard this time. Prob 90% sprints.
Sprints ranged 15-17 secs; jogs 20-22 secs.
Sprints ranged 15-17 secs; jogs 20-22 secs.