Training Log Archive: KingTimIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
9 AM
Run - Off road race (Bristol Parkrun) 18:33 [5] 5.0 km (3:43 / km) +100m 3:22 / km
slept:7.0 shoes: Nike Zoom Vomero+ 5
Parkrun has finally come to Bristol, Ashton Court to be precise. It began last weekend but I only found out about it yesterday, so I went along this morning with Laura and Maya cheering from the sidelines.
Not the most inspiring of routes. From the mansion house, along the tarmac climbing up to the golf course, then on to the gravel over the top and up to the corner of the quarry, then back again. All up hill for the first half, then a nice fast downhill.
10:10 up
8:23 down
Finished in 2nd place a long way behind the leader, but also quite a long way ahead of 3rd. Nice run, nice day, great to have Parkrun here.
And amazingly the results were emailed to me less than 2 hours after I finished.
And photos too
Not the most inspiring of routes. From the mansion house, along the tarmac climbing up to the golf course, then on to the gravel over the top and up to the corner of the quarry, then back again. All up hill for the first half, then a nice fast downhill.
10:10 up
8:23 down
Finished in 2nd place a long way behind the leader, but also quite a long way ahead of 3rd. Nice run, nice day, great to have Parkrun here.
And amazingly the results were emailed to me less than 2 hours after I finished.
And photos too
Run - Off road warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: Nike Zoom Vomero+ 5
Jogging down from the golf course car park, warming up with a few strides and drills, then hauling my ass back up the hill I just raced up to get back to the car.
Tuesday Apr 26, 2011 #
5 PM
Run - Off road 51:00 [3] 11.0 km (4:38 / km) +154m 4:20 / km
slept:6.0 shoes: Inov8 Roclite 295
In Sussex again for a few days. Ran on my own from Nick's house around some fields and up a bridleway and into Petworth Park. Did a complete clockwise circumnavigation of the park and back the way I went.
Very nice run, warm and sunny, and a nice area to run in. Just like Ashton Court only more easterly, and with a bigger house, but smaller grounds (7.5km circumference).
http://connect.garmin.com/player/82435028
Very nice run, warm and sunny, and a nice area to run in. Just like Ashton Court only more easterly, and with a bigger house, but smaller grounds (7.5km circumference).
http://connect.garmin.com/player/82435028
Sunday Apr 24, 2011 #
5 PM
Run - Off road 1:22:02 [3] 16.71 km (4:55 / km) +222m 4:36 / km
slept:7.0 shoes: Inov8 Roclite 295
Another proper warm run, on my own today. WoT, Blaise golf course, Blaise (dodging the thousands of people out on their Easter picnics - I've often wondered what everyone else does over Easter), Kings Weston, Shitehampton golf course, Trym valley, WoT.
Got attacked by a dog in Blaise. It had a muzzle on and came at me all antagonistic like, its owner was shouting at it to come back but it didn't, and it lurched up at me a few times trying to bite, but obviously couldn't, but then it somehow got my left knee and even through the muzzle it managed to bite. No blood drawn but skin was broken. The owner apologised several times and got the lead out of his pocket. Too little too late.
Then I saw a water rat or a water vole in the Trym under the bridge between Blaise and Sea Milfs. It didn't bite me though.
Then I fell over running along the last bit of the Trym towards the bottom of the golf course I had my eyes shut cos of the profusion of flies hovering at eye height, then I stubbed my foot on a root and down I went. Soft landing though.
http://connect.garmin.com/player/81246269
Got attacked by a dog in Blaise. It had a muzzle on and came at me all antagonistic like, its owner was shouting at it to come back but it didn't, and it lurched up at me a few times trying to bite, but obviously couldn't, but then it somehow got my left knee and even through the muzzle it managed to bite. No blood drawn but skin was broken. The owner apologised several times and got the lead out of his pocket. Too little too late.
Then I saw a water rat or a water vole in the Trym under the bridge between Blaise and Sea Milfs. It didn't bite me though.
Then I fell over running along the last bit of the Trym towards the bottom of the golf course I had my eyes shut cos of the profusion of flies hovering at eye height, then I stubbed my foot on a root and down I went. Soft landing though.
http://connect.garmin.com/player/81246269
C • Dog 1
Saturday Apr 23, 2011 #
4 PM
Run - Road ('Barefoot' running 3) 54:58 [3] 12.32 km (4:28 / km) +141m 4:13 / km
slept:8.0 shoes: Inov-8 Road-X 255
With Grandma babysitting, went out for a hot afternoon run (25C) with Laura alongside on her bike.
Starting to feel the effects of the reduced training hours - felt quite hard work after about 30 mins, but it may have been the heat. Calves were feeling well worked by the end - this is the longest I've run in these shoes.
http://connect.garmin.com/player/80998810
Starting to feel the effects of the reduced training hours - felt quite hard work after about 30 mins, but it may have been the heat. Calves were feeling well worked by the end - this is the longest I've run in these shoes.
http://connect.garmin.com/player/80998810
Tuesday Apr 19, 2011 #
5 PM
Run - Road ('Barefoot' running 3) 20:00 [3] 4.6 km (4:21 / km)
slept:7.0 shoes: Inov-8 Road-X 255
Short run down to Coombe Dingle to help out at the first BOK Nav Race, stayed for 90 mins manning the start, then ran back again. A lovely evening. Courses looked really good. Envious.
Monday Apr 18, 2011 #
5 PM
Run - Road 11:47 [3] 2.74 km (4:18 / km)
slept:7.0 shoes: Inov8 Roclite 295
Jogged up to meet Keith at Airbus for a lift to the Bath clubhouse.
6 PM
Run - Off road (Monday night run) 1:14:35 [3] 13.3 km (5:36 / km) +255m 5:07 / km
shoes: Inov8 Roclite 295
Team Monday outing to Bath, with both Marks, Keith, Paul, plus Alice and Hanne.
Stunning evening for a nice hilly run on part of the Cotswolds Way around the racecourse, exploring some new permissive footpaths.
Hip still niggling.
http://connect.garmin.com/player/80075773
Stunning evening for a nice hilly run on part of the Cotswolds Way around the racecourse, exploring some new permissive footpaths.
Hip still niggling.
http://connect.garmin.com/player/80075773
Sunday Apr 17, 2011 #
9 AM
Run - Road ('Barefoot' running 3) 30:00 [2] 6.5 km (4:37 / km)
slept:8.0 shoes: Inov-8 Road-X 255
First run in a week, just a gentle road run around Coombe Dingle and surrounding roads, sussing out the terrain ahead of Tuesday's big race.
Hip still niggling, but no worse than before.
Hip still niggling, but no worse than before.
Saturday Apr 16, 2011 #
Note
Been away at the in-laws' after the S&M weekend. Hip wasn't happy after the races and I've been battling with a poor excuse for a cold all week, so I gave myself the week off running.
Sunday Apr 10, 2011 #
Orienteering race (British Middle Champs) 48:00 [3] 6.0 km (8:00 / km)
slept:7.0 shoes: VJ Supra
Worth Lodge.
Oops. Should have just stayed in the tent with Maya.
I have no idea exactly where I went from #1 but the first control I found was my #5. I eventually found #2 and raced off trying to play catchup but of course my nav failed me again. My hip was not at all happy after the sprinting yestderday, and having thrown my race away at #2 I just gave up and jogged the rest of it, but even so I still made several mistakes.
A great sunny weekend and it was good to catch up with everyone we've not seen in a while, but the racing is definitely not how I would choose to spend £72 of our money again.
Oops. Should have just stayed in the tent with Maya.
I have no idea exactly where I went from #1 but the first control I found was my #5. I eventually found #2 and raced off trying to play catchup but of course my nav failed me again. My hip was not at all happy after the sprinting yestderday, and having thrown my race away at #2 I just gave up and jogged the rest of it, but even so I still made several mistakes.
A great sunny weekend and it was good to catch up with everyone we've not seen in a while, but the racing is definitely not how I would choose to spend £72 of our money again.
Saturday Apr 9, 2011 #
Orienteering race (British Sprint Champs) 18:00 [4] 3.0 km (6:00 / km)
slept:7.0 shoes: Inov8 Roclite 295
University of Sussex. Heat race.
Good race. With a bad track record of sprint races I was determined to keep it clean, so took it quite cautiously. No mistakes, although maybe not always the optimum route choices, but pleased with my run.
Good race. With a bad track record of sprint races I was determined to keep it clean, so took it quite cautiously. No mistakes, although maybe not always the optimum route choices, but pleased with my run.
Run - Road warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 Roclite 295
Jogging to the starts, and warming down round the fields with Ironman Couldrige.
Orienteering race (British Sprint Champs) 15:00 [4] 3.0 km (5:00 / km)
shoes: Inov8 Roclite 295
B final after finishing 12th in the heat. Much the same as the heat, took it cautiously to keep it clean. Couple of wobbles losing a bit of time, but none of my usual big mistakes. Was happy with my run but disappointed to be as far down the field as I was. I think my cautiousness paid off in terms of accuracy, but the overall pace took a hit. Too many hesitations to be truly competitive. 17th.
Thursday Apr 7, 2011 #
6 PM
Core Strength 30:00 [3]
slept:7.0
Giving my hip/glute a rest before going hammer and tongs at the S&M champs, so no running for a couple of days.
Bedroom floor action, 18s with 20 pushups, followed by 20, 20, 17 pushups.
Bedroom floor action, 18s with 20 pushups, followed by 20, 20, 17 pushups.
Wednesday Apr 6, 2011 #
1 PM
Bike on road 39:46 [3] 12.86 km (19.4 kph)
slept:6.0 shoes: Mongoose Maurice Singlespeed
Warmest day of the year so far, 20C. Cycled into the city centre and did a return trip via the running shops to distribute fliers for the BOK Urban Nav Racing Series.
Hauling my ass up St Michael's Hill on my single speed with backpack containing laptop and 4 magazines, putting all the effort in the world into it, a bunch of students at the top started cheering me on as I overtook one cyclist spinning in his granny ring and another who'd given up and was pushing.
Hauling my ass up St Michael's Hill on my single speed with backpack containing laptop and 4 magazines, putting all the effort in the world into it, a bunch of students at the top started cheering me on as I overtook one cyclist spinning in his granny ring and another who'd given up and was pushing.
6 PM
Orienteering 52:00 [3] 7.7 km (6:45 / km) +216m 5:55 / km
shoes: Inov8 Roclite 295
BOK technical training on High Meadow, FoD, courtesy of Coach Saunders. A good turnout tonight for a good exercise. Lots of short legs with direction changes. Good fun, nice area, well planned. Ballsed up the very first one, but after that I was happy with my navigation (when I'd drawn the circle in the right place).
Hip was giving me pain on the track runs between O sections, but I didn't notice it while in terrain.
Hip was giving me pain on the track runs between O sections, but I didn't notice it while in terrain.
Tuesday Apr 5, 2011 #
6 PM
Run - Road ('Barefoot' running 3) 34:39 [3] 7.65 km (4:32 / km) +105m 4:14 / km
slept:7.0 shoes: Inov-8 Road-X 255
Easy cruise on the tarmac through Blaise.
What is it with me and that tarmac? Fell over again today, this time at the hairpin at the bottom by the mill building. Tarmac was damp but didn't feel especially slippy, and my feet just slipped out from under me despite slowing down for the bend. Luckily this time only my hands took the impact, and although bruised and scraped, there was no blood loss.
That's fall number 3 on the tamac in that gorge.
Unrelated to that, my right hip has been grumbling recenly after my runs, and today it felt bad enough for me to write about it on here. Started off a couple or three weeks ago eeling like just a sore hip, but today, presumably following the weekend's Oing, it felt more like the glute hurting around the hip.
http://connect.garmin.com/player/77402122
What is it with me and that tarmac? Fell over again today, this time at the hairpin at the bottom by the mill building. Tarmac was damp but didn't feel especially slippy, and my feet just slipped out from under me despite slowing down for the bend. Luckily this time only my hands took the impact, and although bruised and scraped, there was no blood loss.
That's fall number 3 on the tamac in that gorge.
Unrelated to that, my right hip has been grumbling recenly after my runs, and today it felt bad enough for me to write about it on here. Started off a couple or three weeks ago eeling like just a sore hip, but today, presumably following the weekend's Oing, it felt more like the glute hurting around the hip.
http://connect.garmin.com/player/77402122
Monday Apr 4, 2011 #
Note
slept:6.5
My strategy for the S&M Champs is to go at it hammer and tongs, no mercy.
Just had a look at the sprints start lists. My expectation of comfortably cruising through to the A final looks a bit tricky with the likes of: Ralph Street, Nick Barrable, Ian Nixon, Graham Gristwood and Matt Franklin all in my heat, but on the plus side not one of them has a 5 week old baby to help them with the preparations.
Just had a look at the sprints start lists. My expectation of comfortably cruising through to the A final looks a bit tricky with the likes of: Ralph Street, Nick Barrable, Ian Nixon, Graham Gristwood and Matt Franklin all in my heat, but on the plus side not one of them has a 5 week old baby to help them with the preparations.
Sunday Apr 3, 2011 #
11 AM
Orienteering race (BOK Trot) 1:21:58 [4] 12.56 km (6:32 / km) +490m 5:28 / km
slept:7.0 shoes: VJ Supra
Stourhead. Black, 10.1km.
Much better navigationally today, on an enjoyable area with a good quality map. Lots of contours and some bits of detail, but also lots of brashings and brambles. Only a couple of mistakes. Didn't hit 3 very well, and ballsed up 19 quite badly having to backtrack out of the green to relocate.
Feeling a bit of my power has disappeared with my reduced training lately. Just didn't feel fast or especially strong, but maybe that's a good thing for my nav.
Finished third behind Craney and Franklin.
Much better navigationally today, on an enjoyable area with a good quality map. Lots of contours and some bits of detail, but also lots of brashings and brambles. Only a couple of mistakes. Didn't hit 3 very well, and ballsed up 19 quite badly having to backtrack out of the green to relocate.
Feeling a bit of my power has disappeared with my reduced training lately. Just didn't feel fast or especially strong, but maybe that's a good thing for my nav.
Finished third behind Craney and Franklin.
Run - Off road warm up/down 12:00 [2] 1.2 km (10:00 / km)
shoes: VJ Supra
Jogging to start and from finish
Saturday Apr 2, 2011 #
1 PM
Orienteering race (SW Middle Distance Champs) 42:13 [4] 6.79 km (6:13 / km) +70m 5:55 / km
slept:6.5 shoes: VJ Supra
Stock Hill, course length 5.3km
Nice little course. I wasn't feeling it though unfortunately. Took me too long to get into the 7500 scale, and I was generally very scrappy. Lost time on most of the controls; and over 42 mins racing time I was moving for only 39:38. Can't comment on the map quality, couldn't really differentiate between my own mistakes and those on the map.
Got Maliphanted good and proper by a Ben who was on fire today.
Finished 4th on the course but the M21-only results have me in 2nd.
Nice little course. I wasn't feeling it though unfortunately. Took me too long to get into the 7500 scale, and I was generally very scrappy. Lost time on most of the controls; and over 42 mins racing time I was moving for only 39:38. Can't comment on the map quality, couldn't really differentiate between my own mistakes and those on the map.
Got Maliphanted good and proper by a Ben who was on fire today.
Finished 4th on the course but the M21-only results have me in 2nd.
Friday Apr 1, 2011 #
1 PM
Run - Road ('Barefoot' running 3) 31:48 [3] 7.53 km (4:13 / km) +71m 4:02 / km
slept:7.0 shoes: Inov-8 Road-X 255
Nice little trot in the sunshine up around half the Downs and down through Stoke the Bishop.
http://connect.garmin.com/player/76476741
http://connect.garmin.com/player/76476741