Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KingTim

In the 30 days ending Nov 30, 2013:

activity	#	time	miles		km		+m
Run - Off road	10	6:42:13	51.57	(7:48)	82.99	(4:51)	823
Core Strength	6	6:00:00
Orienteering	3	3:36:52	23.67	(9:10)	38.1	(5:42)	540
Run - Road	5	3:13:57	29.4	(6:36)	47.31	(4:06)
Bike on road	1	1:00:00	11.18	(11.2/h)	18.0	(18.0/h)
Total	19	20:33:02	115.82		186.4		1363

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Friday Nov 29, 2013 #

12 PM

Run - Off road 52:33 [3] 11.34 km (4:38 / km) +233m 4:12 / km
shoes: Vivobarefoot Neo Trail

Lunchtime run out to Cadbury Camp. Darren at work has challenged me to a man v mtb race up a bridleway he has segmented on Strava (1.4km 100m climb). Went to scope it out to see if it would be a reasonable race. Legs felt weak after last night but I did it in 7:20ish compared to his 8:00ish on the bike. Might need to add some downhill to the race to make it fairer.

http://connect.garmin.com/jsPlayer/410058139

C • Challenge 2

Thursday Nov 28, 2013 #

Run - Road race (Weston Prom Race) 29:03 [5] 5.0 mi (5:49 / mi)
shoes: inov-8 Road-X lite 155

The course was adjusted because of a firework display at the Winter Gardenss so we did 3 out-and-backs between the pier and the far end. Same distance but psychologically felt further and it was more congested with slower runners around the finish area.

Felt pretty good, very little wind and fairly mild. Stuck to my target pace of 3:30 for the first half but then got stitch and slowed a bit, then picked it up again on the last leg.

A minute off my pb from May '12, but happy with tonight's time.

Run - Road warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: inov-8 Road-X lite 155

Warming up and a few drills.

Wednesday Nov 27, 2013 #

12 PM

Run - Off road 37:50 [3] 7.0 km (5:24 / km) +140m 4:55 / km
shoes: Vivobarefoot Neo Trail

First venture into the woods for a while. Just a light trot looping the loop around the trails. Took a new trail at the western end but got stuck at the back of someone's garden so had to backtrack a bit.

Nice little run.

http://connect.garmin.com/jsPlayer/409405669

Monday Nov 25, 2013 #

Run - Off road 26:00 [3] 6.0 km (4:20 / km)
shoes: Salomon Fellraiser

To BMF and back

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: Salomon Fellraiser

Lots of abs, squats and shoulders tonight.

Saturday Nov 23, 2013 #

Run - Off road 1:17:30 [3] 15.2 km (5:06 / km) +250m 4:43 / km
shoes: Vivobarefoot Neo Trail

In Pembrokeshire for Keith's big birthday training camp. I didn't do the morning bike ride but did the Britton focus group coast path walk with Maya in the rucksack.

The afternoon's exercise was a coast path run to Halfway Rock, which was perfectly positioned to be the exact half way point of our run. What a coincidence. Picked up the pace a bit on the return leg as darkness was looming. Nice run nice scenery nice hot tub to come back to.

http://connect.garmin.com/jsPlayer/408342108

Friday Nov 22, 2013 #

8 AM

Run - Road warm up/down 14:00 [3] 3.2 km (4:22 / km)
shoes: Inov-8 Road-X 233

Jog from the office to our mile reps road.

Run - Road intervals 22:46 [5] 4.0 mi (5:42 / mi)
shoes: Inov-8 Road-X 233

4*4miles. Stricter with the rests. All 2:30 today.

5:47
5:39
5:39
5:41

Bit slower than last week's times but this was first thing in the morning and with no one to chase down.

9 AM

Run - Road warm up/down 12:00 [3] 2.8 km (4:17 / km)
shoes: Inov-8 Road-X 233

And a jog back to work after.

Wednesday Nov 20, 2013 #

Run - Off road 26:00 [3] 6.0 km (4:20 / km)

Jog to BMF and back.

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: Salomon Fellraiser

A Tom session tonight. Not much running.

Monday Nov 18, 2013 #

Run - Off road 26:00 [3] 6.0 km (4:20 / km)
shoes: Inov-8 Baregrip 200

Jog to BMF and back.

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: Inov-8 Baregrip 200

Another running-centric session. Lots of shuttle runs punctuated by the usual exercises, followed by 4*100m, 2*200m and 4*400m, and then some more shuttles dragging and carrying partners. Legs ruined now.

Sunday Nov 17, 2013 #

Orienteering race (Wessex Dorset Delight) 1:09:58 [4] 11.2 km (6:15 / km) +170m 5:48 / km
shoes: Icebug Acceleritas3

Agglestone. Brown 9.2km.

Didn't run here on its debut last year so was keen to try today. Lovely area, enjoyed running on it, and generally enjoyed the course. But...

I don't usually complain about mapping, because I feel my orienteering doesn't really qualify me to do so, but today I'm pretty confident that the blobs of dark green were just on the map as a token gesture to the shape of what was actually growing on the ground.

My usual story of running fast and missing things, and some poor compass use led to a few misses, but today's headline is this:

#12-13 was a marked route taking us through a marked crossing point (gate) off the open heath, around the golf course perimeter path, and back to the open Heath again via another gate. Through the first gate, on to the edge of the golf course and gave it some good pace as I followed pink tapes along the path, merrily checking out the rest of the course waiting to be led nicely to the gate back on to the heath. This went on for some time, overtaking several people as I ran. Then it dawned on me that I probably should have reached the gate by now. I hadn't been paying any attention to where I actually was so by this point I had no idea where on the path I was. I jogged on a bit further until I managed to work out some hill shapes and then got caught up by 2 other people where were also confused. Where is our gate? This taped route seems much longer than it should be. Surely a taped route should take us to where the pink line goes through the gate?

So it transpired that ours wasn't a taped route. Ours was a marked route through two OOB areas but still required navigation. The pink tapes that we'd all been blindly following we're marking a concurrent MTB race. Overshot the gate by about 500m. Cock.

I'm sure the symbol on the control descriptions indicated that it wasn't a taped route and required navigating, but I had no idea what this symbol meant, and with the tapes on the route we all just assumed they were for us and that the bent pink line on the map was showing us where the tapes would take us.

C • Agglestone 3

Friday Nov 15, 2013 #

Run - Road warm up/down 19:00 [2] 3.2 km (5:56 / km)
shoes: Inov-8 Road-X 233

Jog with the team to our mile reps on Nortons Wood Lane.

Run - Road intervals 22:16 [5] 4.0 mi (5:34 / mi)
shoes: Inov-8 Road-X 233

As last week, but a bit better on the pacing.

4*4miles on Clevedon Lane. Need to be stricter with the guys about recovery times. They got progressively longer and I got nearly 7 mins on the last one. They were all fired up and enjoyed the session though, and they even ran back barefooted!

5:35
5:39
5:31
5:31

Run - Road 10:20 [3] 2.5 km (4:08 / km)
shoes: Inov-8 Road-X 233

A fairly swift trot back straight after the last rep to get to a 2pm meeting, which I feel makes up for the 6:45 last rest, leaving the others to jog back barefooted.

Wednesday Nov 13, 2013 #

Run - Off road 26:00 [3] 6.0 km (4:20 / km)
shoes: Inov-8 Baregrip 200

Jog to BMF and back

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: Inov-8 Baregrip 200

Playing catch-up after several weeks off due to illness and OMM etc, so 2 sessions per week for this month.

Not so much running tonight = more painful body aches tomorrow.

Monday Nov 11, 2013 #

Run - Off road 26:00 [3] 6.0 km (4:20 / km)
shoes: Merrell Trail Glove

Up to the Downs for BMF and back afterwards.

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: Merrell Trail Glove

Very good session tonight. Max called it his burpee marathon. Essentially lots of running and lots of burpees in one form or another. Hard work but good.

Sunday Nov 10, 2013 #

Orienteering race (SN Trophy) 1:26:24 [4] 14.5 km (5:58 / km) +370m 5:17 / km
shoes: Icebug Acceleritas3

Frith and Old Windymill Hill. Black 11.9km.

A really nice map, enjoyed this race. Probably due in part to the fact that this morning for the first time in months I didn't spend the first hour coughing up the contents of my lungs. Actually felt like I was able to run to my legs' limit rather than being restricted by lung failure.

Reasonably clean run, bar my usual flapping around in the circle: 2, 4, 5, 10, 18.

Big time cock up to 23 though. Poor direction out of 22 and miss counted the paths and ended up trying to match a parallel track and patch of forest with where I should have been. Prob lost about 4 mins.

Another minute or two probably at 26 too trying to match the three spurs with the ground.

Good fun though and I enjoyed the running.

C • 26 1

Friday Nov 8, 2013 #

12 PM

Run - Road warm up/down 30:00 [3] 6.25 km (4:48 / km)
shoes: Inov-8 Road-X 233

After 7 months in the new job we finally managed a team lunch run: in the pouring rain. As we're all signed up for the Prom series we thought some intervals would be a good idea (and a novel idea to most).

Warm up and down along Nortons Wood Lane to a relatively flat mile section.

http://connect.garmin.com/splits/401487677

Run - Road intervals 22:32 [5] 4.0 mi (5:38 / mi)
shoes: Inov-8 Road-X 233

4*4miles. Staggered the starts so we all finished roughly together but that did mean I got ~3 mins rest and Graham had about a minute, but he didn't seem to mind.

A bit out of practise with these so my first was too fast, but then settled down. Slower than I wanted to be but that's not surprising.

5:26
5:41
5:42
5:43

Wednesday Nov 6, 2013 #

Run - Off road 26:00 [3] 6.0 km (4:20 / km)
shoes: inov-8 Trailroc 235

Jog to BMF and back. Wet.

Core Strength (British Military Fitness) 1:00:00 [4]
shoes: inov-8 Trailroc 235

First BMF for a long time. An atrocious night for it, with wind and rain, but then I am very tough.

Hard work, really felt the lack of body strength.

C • OMM 2014 3

Monday Nov 4, 2013 #

6 PM

Run - Off road (Monday night run) 1:18:20 [3] 13.45 km (5:49 / km) +200m 5:25 / km
shoes: inov-8 Trailroc 235

First Team Monday for me for months and months. From the Henleaze clubhouse with Keith, Mark S and A damP. Also my first run from home for ages and ages.

Through Blaise, Kings Weston, Shirehampton golf course, Mariner's Path, Downs, Henleaze.

A nice run, nice night, although would have easier if I had some power in my head torch and hadn't lost the charger.

Highlight of the night was seeing Adam get overtaken by a badger in Kings Weston.

http://connect.garmin.com/jsPlayer/400010615

Sunday Nov 3, 2013 #

Bike on road 1:00:00 [2] 18.0 km (18.0 kph)
shoes: Giant XTC MTB

Took the children for a ride in the kiddy trailer wiggling around Stoke Bishop, Coombe Dingle, Sneyd Park, Downs, and Henleaze.

Legs distinctly aware of yesterday's efforts.

Saturday Nov 2, 2013 #

Orienteering 1:00:30 [3] 12.4 km (4:53 / km)
(sick) shoes: Inov-8 Terrafly 303

Salisbury City Race. Salisbury. Men's Open. 7.9km.

Lots of fun, much more intricate and technical than I was expecting, thanks to the use of a couple of school campi.

Sore throat and coughing up phlegm as seems to be the norm these days. Legs took a while to get into the flow, but otherwise felt reasonably strong running.

Just a few cock ups:
Not the best exit from 11, and still can't work out whether my route on the long leg to 12 was very good, but then lost time scrambling around in the bushes to find 12.

Hesitant through the pinball legs 23-28.

Couldn't work out what the map meant at 29 so wasted time faffing around the entrance to the multi-storey car park.

Overshot the cut-through en route to 32.

Total 3 mins standing still.

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