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Training Log Archive: KingTim

In the 30 days ending Jun 30, 2010:

activity	#	time	miles		km		+m
Run - Off road	16	13:31:52	95.82	(8:28)	154.2	(5:16)	501
Bike on road	27	9:39:00	124.71	(12.9/h)	200.7	(20.8/h)
Orienteering	3	1:57:40	11.84	(9:56)	19.06	(6:10)	200
Run - Road	4	1:48:18	15.35	(7:03)	24.7	(4:23)
MTB offroad	1	1:41:00	11.18	(6.6/h)	18.0	(10.7/h)
Core Strength	2	25:00
Total	48	29:02:50	258.9		416.66		701

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Wednesday Jun 30, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

12 PM

Run - Road 44:23 [3] 10.7 km (4:09 / km)
ahr:136 shoes: Asics Gel

Lunchtime run with G. We went nowhere I hadn't been before. Pushed quite hard.

C • where you went 2

5 PM

Bike on road (bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Tuesday Jun 29, 2010 #

Note

In May 2009 we did this same session of 4*6mins. My pace then was:
3.22
3.31
3.28
3.21

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

Rain? huh?

4 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

7 PM

Bike on road 24:00 [3] 9.7 km (24.2 kph)

Rode to GWR training and back again.

Run - Off road (GWR training) 32:00 [3] 4.4 km (7:16 / km)
shoes: Nike Air Zoom Vomero +3

The usual warm up, drills, strides and warm down.

Run - Off road intervals (GWR training) 33:20 [4] 8.4 km (3:58 / km)
shoes: Nike Air Zoom Vomero +3

Around the pitches, 4*6mins with 3mins jogs.

Distance Pace
1.78 03:26
1.66 03:36
1.65 03:35
1.71 03:32

Could have sworn I was doing each one faster than the previous...

Monday Jun 28, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

7 PM

Run - Off road (Monday night run) 1:11:34 [3] 14.6 km (4:54 / km) +190m 4:36 / km
ahr:132 max:175 shoes: Asics Gel

Team Monday form our house. Me, Keith, Matt and a welcome return from Rhys Manning.

Did a big figure of eight through Blaise, Kingsweston, Sea Mills and Blaise again. Put in a couple of big climbs.

Surprised to see Bown's car parked outside Crane Castle as we ran past.

http://connect.garmin.com/activity/38524693

Sunday Jun 27, 2010 #

8 PM

Run - Road 43:55 [3] 10.0 km (4:24 / km)
ahr:146 max:178 shoes: Nike Air Zoom Vomero +3

Having dropped mother off at Temple Meads station I ran back around the south bank of the harbour, up the zig-zag path up to the observatory, and across the Downs.

Beautiful evening. All the city folk were sitting in deck chairs along the harbourside.

http://connect.garmin.com/player/38386788

Saturday Jun 26, 2010 #

12 PM

MTB offroad 1:41:00 [2] 18.0 km (10.7 kph)

Went exploring with Laura on our MTBs. Drove to Holford in the Quantocks and rode a route that Sloanranger recommended. Really nice around there. Loved it. The weather helped of course, being baking hot, but the scenery is stunning and great for cross-country biking, with lots of good looking downhills. We were out for about 2:15 but actual riding time was 1:41.

Must go back there and explore further.

http://connect.garmin.com/player/38230479

Friday Jun 25, 2010 #

7 AM

Run - Off road (Run to work) 47:11 [3] 10.3 km (4:35 / km)
ahr:155 max:184 shoes: Salomon XT Wings

Nice morning for it. Westbury, around the edge of Blaise, airfield, Cribbs.

Interestingly the max HR of 184 came when I had to stop due to violent coughing and retching after swallowing a bug that then tried to crawl back up my throat.

http://connect.garmin.com/player/38115046

4 PM

Run - Off road (Run home from work) 44:28 [3] 9.7 km (4:35 / km)
ahr:144 max:168 shoes: Salomon XT Wings

Back the same way I ran in. Was planning on running a bit further, but it was proper warm this afternoon and I just couldn't face it.

http://connect.garmin.com/player/38115054

Thursday Jun 24, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

5 PM

Bike on road (bike home from work) 20:00 [3] 6.75 km (20.3 kph)

8 PM

Run - Road 10:00 [3] 2.0 km (5:00 / km)
shoes: Asics Gel

Jog to and from Red Maids School

Core Strength (BOK training) 15:00 [3]

A bit of mixed bag this week. Did about 15 mins of core exercises 4 times around the running track, running to each station.

Run - Off road intervals (BOK training) 35:00 [4] 4.0 km (8:45 / km)
shoes: Asics Gel

After core exercises, we did 2*800m reps, then an orienteering star exercise. Ran the full 360 kerverons around the track, several times.

Wednesday Jun 23, 2010 #

7 AM

Bike on road (Bike to work) 25:00 [2] 8.5 km (20.4 kph)

With Laura, via Westbury Post Office, and along Dark Lane to Doncaster Road.

12 PM

Run - Off road 40:30 [2] 7.4 km (5:28 / km)
ahr:138 shoes: Asics Gel

Lunchtime run with Gemma from work. She showed me some new tracks/paths over the other side of the M5 - a nice change from running through Bradley Stoke every time.

C • Did Gemma take you up a tra... 2

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

6 PM

Orienteering race (BOK informal) 40:50 [4] 7.0 km (5:50 / km)
shoes: Asics Gel

Overscourt Woods near Siston.

Very similar map to Warmley. Rolling slopes, lots of rough open with long meadow grass, thistles and nettles, with a few blocks of white and green trees. Not the most exciting area, but was quite nice to be able to open the legs up and run fast.

Unfortunately my mind wasn't up for working fast. Mistakes abound, not helped by my wearing shorts and having to change many of my routes part-way because of seas of nettles and thistles.

Tuesday Jun 22, 2010 #

Note

Was hoping to either do the Beacon Batch race or go to GWR tonight, but my hayfever has been unbearable all day and I really didn't feel up to running.

7 AM

Bike on road (Bike to work) 10:00 [2] 4.0 km (24.0 kph)

5 PM

Bike on road (Bike home from work) 10:00 [2] 4.0 km (24.0 kph)

Monday Jun 21, 2010 #

7 AM

Bike on road (Bike to work) 40:00 [3] 12.8 km (19.2 kph)

Such a nice morning today I decided to explore the idea of riding further in the morning. Through Westbury, Henbury, Hallen, Berwick Lane, Hollywood Lane, Cribbs.

So much nicer than riding the Southmead Rd and A38. Barely saw any traffic until I got to Cribbs.

5 PM

Bike on road (Bike home from work) 30:00 [3] 10.0 km (20.0 kph)

6 PM

Run - Off road long (Monday night run) 1:55:32 [3] 24.4 km (4:44 / km) +311m 4:27 / km
ahr:154 max:178 shoes: Asics Gel

Did my own Tim Monday. Poor turnout this week: Tim.

As it's a beautiful day, and the longest day to go with it, I decided to make a long one of it.

Blaise, Kingsweston, Shirehampton, Avonmouth Bridge, Pill, towpath, Leigh Woods, Suspender Bridge, Downs, home.

Felt proper tired coming over the Downs, but I was pleased to maintain a strong run for that length of time.

http://connect.garmin.com/player/37712995

Saturday Jun 19, 2010 #

Note

Brother-in-law's stag weekend. Isle of Wight for a blast around the Solent on a RIB, 4x4 off road driving lessons, a very messy night of pub golf, and camping.

Friday Jun 18, 2010 #

12 PM

Run - Off road 38:00 [3] 9.0 km (4:13 / km)
shoes: Nike Air Zoom Vomero +3

Lunchtime run on my own. Three Brooks Way, then had to bail out and do the return journey on the road due to the long meadow grass playing havoc with my hayfever. Back via Little Stoke and Patchway.

Thursday Jun 17, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

I'm getting bored with this; legs haven't stopped aching for 10 days now.

5 PM

Bike on road (Bike home from work) 40:00 [3] 16.7 km (25.1 kph)

No time for any training this evening, so took a longer route home through Henbury, Stoke Bishop, Downs, Redland, Henleaze.

Wednesday Jun 16, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

It's Bike to Work Day, so work gave me a free bacon buttie when I arrived!

5 PM

Bike on road (bike home from work) 20:00 [3] 6.75 km (20.3 kph)

6 PM

Run - Off road 36:00 [2] 4.3 km (8:22 / km)
shoes: Asics Gel

Jog with Laura to Gemma's house in WoT, a brief stop there, then jog with several others up to Blaise for the BOK event.

Orienteering race (BOK informal) 43:30 [4] 6.8 km (6:24 / km) +200m 5:35 / km
shoes: Asics Gel

BOK informal event at Blaise. The 'long' course, but I didn't see what distance was quoted.

Not a bad course. Of course we were taken up all the big hills which seem a lot steeper than before the wedding. A few navigational misses, and spent a long time trying to find #8 which I eventually decided was inside a block of trees heavily guarded by nettles, and with my shorts on, I gave that one a miss.

Enjoyed it though, despite itching and scratching for the next 12 hours.

8 PM

Run - Off road 10:00 [3] 2.15 km (4:39 / km)
shoes: Asics Gel

Run on my own from Blaise back to Gemma's house for some very pleasant social activity and food.

Tuesday Jun 15, 2010 #

Note

Just looked back at last year's training. In July 2009 I did the same 8*3min interval session as tonight's. Then my slowest rep pace was 3:40 min/k and I was consistently running in the 3:20s. Tonight I couldn't even touch 3:40 except for the last one in which I went all out to try to lap the slower runners.

Not good.

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

7 PM

Run - Off road warm up/down (GWR coaching) 28:40 [2] 4.0 km (7:10 / km)
shoes: Nike Air Zoom Vomero +3

Warm up, drills, strides, and warm down. Around the rugby pitches.

Run - Off road intervals (GWR coaching) 36:00 [4] 8.1 km (4:27 / km)
ahr:160 max:184 shoes: Nike Air Zoom Vomero +3

Fartlek/intervals around the pitches.

8* 3mins run 90sec jog.

Pace Distance
3:44 802m
3:54 772
3:57 761
4:00 752
3:59 752
3:45 801
3:47 795
3:27 872

Pace seems a little erratic, although it didn't feel it at the time. Quite enjoyed this session. Felt good to be doing intervals again, but still feeling some way off the pace.

Monday Jun 14, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

6 PM

Run - Off road (Monday night run) 1:13:00 [3] 13.15 km (5:33 / km)
ahr:129 max:168 shoes: Asics Gel

Team Monday with just Keith and Mark S. A lovely evening for a run - decided to go explore out back beyond our usual domain.

Skirted Ashton Court along the Timberland Trail, through 50 Acre Wood, then out along some paths that were new to me. All very pleasant until Keith pissed off a couple of cows as we ran through their field. And then it turned dirty as this girt big Fresian started to lunge at Keith and chased him through the gate. Mark and I watched on, unsure whether to laugh or leggit, and then another one turned on us two, rearing up and launching itself at us. We retreated through a barb wire fence and into some woods, then humbly trotted back the way we'd come. Completed the loop sticking to what we knew, running around Abbots Pool and back around Ashton Court.

You don't get that in Mexico or Belize. You only have iguanas, and they're as docile as anything. Should have stayed out there.

http://connect.garmin.com/player/36903234

C • Cows 8

Saturday Jun 12, 2010 #

10 AM

Run - Off road 37:37 [2] 5.8 km (6:29 / km)
ahr:116 shoes: Asics Gel

Run with Laura around Blaise.

Was going to be dropping her at MF then going for a run over to Ashton Court on my own, but there was some womens' fun run thing going on around the Downs and it was insanely busy everywhere so we bailed out and drove to Blaise instead.

Legs in quite a lot of pain still.

C • run for life probobly... 1

Thursday Jun 10, 2010 #

Note

This evening I came a little bit closer to understaning how Clive "the legend" Hallett is as fast as he is. So maybe he does no training, but in his 'younger days' he was knocking out a 32-minute 10k.

C • Clive H 10k time 1

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

4 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

7 PM

Run - Road 10:00 [3] 2.0 km (5:00 / km)
shoes: Salomon XT Wings

Jog to Red Maids School and back.

8 PM

Run - Off road intervals (BOK circuits) 40:00 [4] 7.0 km (5:43 / km)
shoes: Salomon XT Wings

Shouldn't really call it 'circuits' this week. Outside on the 200m running track. Started with 3 laps warmup, then running drills, then a few core exercises.

4 laps of the track then picked up 1 of 5 micro-o maps around the school grounds and a quick blast around a 500m(?) course, with a little rope and stake maze in the middle. And repeat 5 times.

A really good exercise, but perhaps my body wasn't quite ready for this just yet. Legs were in tatters by the end.

C • more like 2

Core Strength (BOK circuits) 10:00 [3]

Wednesday Jun 9, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

Ouch, legs are sore.

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Jeez, everyone's in such a rush in this country.

6 PM

Orienteering (BOK informal) 33:20 [3] 5.26 km (6:20 / km)
ahr:155 shoes: Salomon XT Wings

Oldbury Court.

A surprisingly nice little area, with some good craggy detail and a cool gorge to run through, but the map needs some serious work on it.

£3 for a photocopied blank map, master map joy with a red pen, pin punching but no control card or times being recorded. Is this the way to attract new people to a competitive sport?

C • Overprinted maps 9

Tuesday Jun 8, 2010 #

Note

For the past 8-9 months I have had a niggling groin pain whenever I run and for most of the time in between runs. It doesn't seem to affect my running ability, except for the fastest sprints when I can acutely feel it across the front of the pelvis, on the right-hand side. Coughing or sneezing while running, and to a lesser extent when I'm not running, has the same effect. Taking a big leap, such as when jumping across a ditch, also hurts a lot.

I've tolerated it all this time and not really talked about it because although it's a pain, it hasn't actually upset my performance.

I gave myself a total rest from running while away on honeymoon in the hope that it might sort itself out. That's the longest unforced rest I've had for years.

The pain had totally gone while on holiday and I was optimistic that the rest had seen it away. However yesterday's run brought the pain back within 10 mins, and at work today it hurt with every cough or sneeze (hayfever has caught up with me). On tonight's run it seemed more painful than before, but that's possibly down to general leg ache. I think it's time I went to see the physio.

C • Groin sensation 1

6 PM

Run - Off road 48:00 [3] 10.0 km (4:48 / km)
ahr:147 max:182 shoes: Nike Air Zoom Vomero +3

Run on my own through Stoke Bishop, up Mariner's Path to the Downs, around the Downs, and back through Henleaze.

Didn't feel especially good - legs were heavy and the whole thing felt overly laboured - but it was good to be out in the warm sun on a nice light evening.

A slow time coupled with high Ave and Max HR show how the past month has taken its toll. Remarkably, my weight hasn't changed since we went away.

Monday Jun 7, 2010 #

Note

Back home after a 3 week honeymoon to Key West, Mexico's Yucatan Peninsular, and northern Belize. No running at all while we were away, but did a fair bit of cycling (on bikes that were painfully too small for me) and swimming (snorkelling and pool swimming).

7 PM

Run - Off road 45:00 [2] 7.5 km (6:00 / km)
ahr:130 shoes: Asics Gel

Gentle trot with Laura over to Blaise to see the Team Monday boys dominate the field in the first of this year's Blaise Blazers.

Good to see Craney getting a clear win, and Franklin being not far behind. I guess Keith crashed out half way round as he didn't come through the finish.

My muscles are appalling. So they've had 3 weeks of no running, but they haven't been totally inactive. By the time we'd got to the top of Blaise they felt all wobbly and weak like I'd just run a marathon, and by the time we were home they were already aching. Surely that's not normal after only 3 weeks off.

C • It will be a combination of... 1

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