Training Log Archive: KingTimIn the 31 days ending Oct 31, 2007:
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| 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 | Sa | Su | Mo | Tu | We | ||||||||||||||||||||
Wednesday Oct 31, 2007 #
Run (Run home from work) 48:40 [3] 11.4 km (4:16 / km) +120m 4:03 / km
ahr:161 max:180 shoes: Adidas Response Trail
Tracey from work wanted to know the best route to cycle home to Clifton so I told her to ride alongside me running. Cribbs, Westbury, A4018 route. Partly through showing off, and partly cos I felt great this evening, I out-ran her on her bike. Had to wait for her at the top of both hills which was a it annoying for continuity's sake, but still, a good fast paced run with full rucksack. I got what I was after - when I left Tracey she said "I'm amazed you can run faster than I can cycle. You're a very fast runner". LOL.
Monday Oct 29, 2007 #
Run (Monday night run) 1:42:00 [3] 19.8 km (5:09 / km)
ahr:140 max:170 shoes: Adidas Response Trail
Run with Mark S, Charles, John, Tom and Mark B. Headtorches. Downs, Sus. Bridge, met the others at Ashton Court, did various loops round Ashton Court, back over bridge, through Clifton, road back home.
Good run. Was supposed to be a 60-70 min recovery run since most of us did the OMM yesterday. Actually ended up pushing quite hard and ran for a lot longer than expected. Felt shattered by the end. Maybe something to do with getting to bed at 2 this morning after the OMM and waking up at 0730 unable to sleep any longer. I think the weekend's just caught up with me.
Good run. Was supposed to be a 60-70 min recovery run since most of us did the OMM yesterday. Actually ended up pushing quite hard and ran for a lot longer than expected. Felt shattered by the end. Maybe something to do with getting to bed at 2 this morning after the OMM and waking up at 0730 unable to sleep any longer. I think the weekend's just caught up with me.
Sunday Oct 28, 2007 #
Orienteering race (OMM Day 2) 5:11:54 [2] *** 19.6 km (15:55 / km) +1237m 12:06 / km
spiked:9/9c shoes: Adidas Swoop
Slept very badly, for no more than half an hour at a time. Kept getting woken by the noise of the wind and rain and by the side of the tent buffeting me all night long. Oh, and sleeping on a dripping wet rucksack for a pillow didn't help.
Much nicer day today and we both felt a lot more motivated. Bright and sunny, still a cold wind, but no rain, and we could see beyond the end of our maps. Again very easy navigation, especially following the huge elephant tracks in front of us.
Again, Noel wasn't up for doing any running, or even any more hill climing than was strictly necessary so we ended up traversing around lots and putting in more mileage than I'd have done by following the red line. Still, we managed to gain a few places from yesterday's 94th to finish in 89th (probably more due to people not starting Day 2 rather than our speedy execution of the course).
Was great fun, despite the shite weather. I always forget, until I go back each year, how much I enjoy being self-sufficient in the mountains. Bring on the next one.
Much nicer day today and we both felt a lot more motivated. Bright and sunny, still a cold wind, but no rain, and we could see beyond the end of our maps. Again very easy navigation, especially following the huge elephant tracks in front of us.
Again, Noel wasn't up for doing any running, or even any more hill climing than was strictly necessary so we ended up traversing around lots and putting in more mileage than I'd have done by following the red line. Still, we managed to gain a few places from yesterday's 94th to finish in 89th (probably more due to people not starting Day 2 rather than our speedy execution of the course).
Was great fun, despite the shite weather. I always forget, until I go back each year, how much I enjoy being self-sufficient in the mountains. Bring on the next one.
Saturday Oct 27, 2007 #
Event: The OMM
Orienteering race (OMM Day 1) 6:32:14 [2] *** 20.8 km (18:51 / km) +1750m 13:16 / km
spiked:10/11c shoes: Adidas Swoop
Lowther Hills near Dumfries. Ran with Noel for the 4th time. He isn't very fit this year so we did the C instead of our usual Medium Score. In previous years he's been fitter than me, but this year it was very much the other way round so can't really book this weekend as anything more intense than a 2, probably more a 1 though.
Weather was crap - cold, very windy, low coud base, and rain got heavier as the day went on. Navigation wasn't difficult, being the OMM, but the fog/cloud made it more tricky. Had a bit of a problem finding 9 but lost no more than 10 mins. I was struggling to keep warm while Noel was trudging up the hills behind me; I was keen to at least trot some of the way. I think we jogged a total of 500m all day, the rest was walking.
Overnight camp was attrocious - howling gales and heavy rain all night. Kept warm and mostly dry in the tent though.
Weather was crap - cold, very windy, low coud base, and rain got heavier as the day went on. Navigation wasn't difficult, being the OMM, but the fog/cloud made it more tricky. Had a bit of a problem finding 9 but lost no more than 10 mins. I was struggling to keep warm while Noel was trudging up the hills behind me; I was keen to at least trot some of the way. I think we jogged a total of 500m all day, the rest was walking.
Overnight camp was attrocious - howling gales and heavy rain all night. Kept warm and mostly dry in the tent though.
Thursday Oct 25, 2007 #
Run 45:02 [3] 10.1 km (4:28 / km)
ahr:147 max:160 shoes: Adidas Response Trail
Inaugural Bristol run with John. Steady pace around the Downs twice. He'd already done some silly 15km hilly run today so we weren't breaking any speed records, but still, a decent pace. Felt good. A nice retainer before the OMM this weekend.
Tuesday Oct 23, 2007 #
Run (Run home from work) 1:15:00 [3] 15.6 km (4:48 / km)
ahr:145 max:169 shoes: Adidas Response Trail
Run home from work with full backpack. Took the long route home for the first time. Lovely evening, felt really good, could have run on for hours at that nice steady pace. Ran through Cribbs, through Henbury to Blaise, did a loop round Blaise taking in as many hills as poosible, Coombe Dingle, Parrys Lane, Downs, home.
Sunday Oct 21, 2007 #
Event: WSX Dorset Delight
Orienteering race (WSX Dorset Delight) 1:26:45 [5] *** 11.3 km (7:41 / km) +375m 6:35 / km
ahr:160 max:177 spiked:21/25c shoes: Adidas Swoop
Shillingstone Hill. No better an area than it was last time - still lots of bramble-covered steep slopes. Still, I ran well, navigation much better than yesterday (but then I did have paths and other linear features to use). A couple of small errors but no biggy. Finished 2nd to Clive Hallett, but only 5 mins down on him. I'm getting closer and closer. I'll have him soon.
Saturday Oct 20, 2007 #
Orienteering race (SHI Individual) 1:44:46 [5] *** 12.9 km (8:07 / km) +355m 7:08 / km
ahr:161 max:178 spiked:8/19c shoes: Adidas Swoop
Mark let me have an entry in this race as I wanted to have a run on a good technical South Wales area. I was representing Team Peru apparently. If I'm the best Peru can offer then no wonder they're unheard of on the O circuit. What a crap run. Was running fast and strong, but just couldn't navigate. Had John starting 5 mins after me. He'd caught me before 2, and he overtook me at least 10 times after that. I was well out-running him and getting away from him quickly, but then I'd see him going staright into the next control, often from several hundred metres away. Spiked less than 50%. Says it all really.
Thursday Oct 18, 2007 #
Bike on road (Bike to work) 1:00:00 [3] 20.5 km (20.5 kph)
Nice fresh morning today. Bit chilly on the old fingers, but a nice ride all the same.
Run warm up/down 42:00 [3] 9.0 km (4:40 / km)
ahr:137 shoes: Adidas Response Trail
Full loop round the Downs on way to and from hill reps. With Matt. Beautiful evening. Nice and chilly, nice sunset. Just got this in before it got proper dark at 19.00
Run hills 21:00 [4]
ahr:160 max:184
Hill reps with Matt on the grassy climb with steps at the bottom. Did 4 reps. Didn't really feel like it today, wasn't in the right frame of mind for pushing myself.
Rep No. Ave HR Max HR Split
1 (up).....150.......175.........1.51
2 (down).146........---..........3.21
3............162......182.........1.56
4............137.......---...........4.03
5............162......177..........1.56
6............129.......---...........4.04
7............165......179..........1.54
Rep No. Ave HR Max HR Split
1 (up).....150.......175.........1.51
2 (down).146........---..........3.21
3............162......182.........1.56
4............137.......---...........4.03
5............162......177..........1.56
6............129.......---...........4.04
7............165......179..........1.54
Monday Oct 15, 2007 #
Bike on road (Bike to work) 55:00 [3] 20.5 km (22.4 kph)
First ride from my new flat. Slightly closer now. Needed lights this morning. Getting dark now.
Run (Monday night run) 1:25:00 [3] 14.5 km (5:52 / km)
ahr:150 max:170 shoes: Adidas Response Trail
Run from Charles' house. I ran with a very heavy full KIMM sack, probably heavier than it will be on the actual OMM, but thought it would be good training. Ran with Mark Saunders, Charles, Matt and Mark Bown (just moved to Bath so came along to join us for the first time).
Nice long run, steady pace, a few hills. Around Pur Down, under M32 to Eastville, up Frome Valley to Frenchay, back down Frome Valley, under M32 again, back to Charles'. Really felt the weight on my back. Very good leg strengthening work. Proper dark tonight. Head torches all the way.
Nice long run, steady pace, a few hills. Around Pur Down, under M32 to Eastville, up Frome Valley to Frenchay, back down Frome Valley, under M32 again, back to Charles'. Really felt the weight on my back. Very good leg strengthening work. Proper dark tonight. Head torches all the way.
C • OMM 3
Sunday Oct 14, 2007 #
Event: NOC Compass Sport Cup Final
Orienteering race (Compass Sport Cup Final) 1:08:32 [5] *** 9.8 km (7:00 / km) +195m 6:22 / km
ahr:168 max:179 spiked:28/30c shoes: Adidas Swoop
Blidworth and Sansom Woods, NOC. Nasty area. Great in the sense that it was a runners' course and I could run nice and fast on the many tracks and with little navigation to get in my way, but once off the tracks it was a bramble fest. Was supposed to be bringing in the points for WIM, and for the first couple of hours I was in the lead on the trophy competition, but I got beat by 2 people.
Thought I'd done really well - didn't feel I could have gone any faster and only made about 1 min of errors. But then Mike S came in over 7 mins ahead, then OJ 10 mins up, and then GG about 16 mins. Even Clive Hallett beat me by 5.5 mins. I really was expecting to be closer to him after all the training I've been doing. Grr.
Thought I'd done really well - didn't feel I could have gone any faster and only made about 1 min of errors. But then Mike S came in over 7 mins ahead, then OJ 10 mins up, and then GG about 16 mins. Even Clive Hallett beat me by 5.5 mins. I really was expecting to be closer to him after all the training I've been doing. Grr.
Thursday Oct 11, 2007 #
Run warm up/down 33:00 [2] 5.0 km (6:36 / km)
ahr:140 shoes: Adidas Response Trail
Trot around the Downs to and from Bridge Valley Road warming up and down either side of hill reps with Matt.
Run hills 35:00 [4]
ahr:160 max:185 shoes: Adidas Response Trail
Hill reps on bridge Valley Road with Matt. Started off with three normal reps at about 70% pace: 2.53, 2.53, 2.47.
Then did Gareth's lamp-post reps (sprinting uphill 2 lamp-posts, then jog down 1, up 2, down 1...) that he showed me earlier in the year. This took us 10.42; AHR: 171; MHR 185. Pushed really hard. About 2/3rds of the way up I felt like I wasn't gonna be able to keep at that speed and that I'd burnt myself out, but then Matt started catching me up on the sprints and I pushed on harder. Good session that. Legs really feel like they've been worked hard.
(Not training much this week cos I'm on leave for the week while Dad's here visiting)
Then did Gareth's lamp-post reps (sprinting uphill 2 lamp-posts, then jog down 1, up 2, down 1...) that he showed me earlier in the year. This took us 10.42; AHR: 171; MHR 185. Pushed really hard. About 2/3rds of the way up I felt like I wasn't gonna be able to keep at that speed and that I'd burnt myself out, but then Matt started catching me up on the sprints and I pushed on harder. Good session that. Legs really feel like they've been worked hard.
(Not training much this week cos I'm on leave for the week while Dad's here visiting)
Monday Oct 8, 2007 #
Run (Monday night run) 1:00:00 [3] 10.6 km (5:40 / km)
ahr:136 max:174 shoes: Adidas Response Trail
Run from Charles' house, but Charles didn't make it back from work in time, so just me, Matt and Mark. All feeling quite tired after yesterday so just took it gently. Loop around Pur Down, under M32 and up Frome valley to Frenchay.
Sunday Oct 7, 2007 #
Event: QO Long-O
Orienteering race (QO Exmoor Long-O) 3:49:18 [5] *** 26.7 km (8:35 / km) +840m 7:25 / km
ahr:150 max:188 spiked:15/17c shoes: Adidas Swoop
Great long-O but most of it was spent walking (or rather, trying to) through tussocks. It was just impossible to run on most of it. Navigated pretty well, only 2 minor errors accounting for about 1 minute in total. Finished in 2nd place, 7 mins down on the winner. Sounds a good result but not really considering most of the competitors had done the Dartmoor Long-O yesterday, so I was one of the few with fresh legs. A bit gutting to be beaten by an M35 who also ran yesterday!
Friday Oct 5, 2007 #
Core Strength (Cooking) 1 [3]
ahr:67 max:88
Spent a good length of time in the kitchen cooking dinner. Did quite a lot of stirring and I had to lift a few rather heavy pots and pans out of the cupboard. Felt quite weary afterwards.
Thursday Oct 4, 2007 #
Run hills 20:00 [4] 2.0 km (10:00 / km) +300m 5:43 / km
shoes: Adidas Response Trail
Hill reps with Mark and Matt. Same hill as I did last week. My new favourite hill. Started from the very bottom this time though, to include the steps. Felt good, but the other 2 are doing the 2 Long Os at the weekend so didn't want to do more than 4 reps. Poor show I say.
Rep No. Ave HR Max HR Split
1 (up).....159.......172.........1.51
2 (down).134........---..........3.20
3............161......173.........1.57
4............133.......---...........3.28
5............162......177..........1.59
6............136.......---...........3.56
7............165......172..........1.51
Rep No. Ave HR Max HR Split
1 (up).....159.......172.........1.51
2 (down).134........---..........3.20
3............161......173.........1.57
4............133.......---...........3.28
5............162......177..........1.59
6............136.......---...........3.56
7............165......172..........1.51
Run warm up/down 35:00 [3] 7.5 km (4:40 / km)
shoes: Adidas Response Trail
Loop round Downs to and from hill reps.
Wednesday Oct 3, 2007 #
Run 1:05:44 [4] 14.8 km (4:26 / km)
ahr:160 max:187 shoes: Adidas Response Trail
Replicated the exact same run as Monday night, but on my own and with a 4kg KIMM sack on. Thought it would be interesting to see how my time and HR differed. A point of interest is that I actually did it quicker today than with Matt and Mark on Monday, and unsurprisingly my AHR and MHR were higher. I didn't feel like I was going faster though and the load was definitely working my legs a lot harder than usual. AHR is prob a bit lower than it should be as I bumped into an old friend from several years ago riding her bike through Ashton Court so we stopped to chat for a few mins.
Monday Oct 1, 2007 #
Run (Monday night run) 1:07:00 [3] 14.8 km (4:32 / km)
ahr:150 max:173 shoes: Adidas Response Trail
Run with Mark and Matt starting from my new flat. Across Downs, over Sus bridge clockwise round Ashton Court, round quarry back along Timberland Trail. I love running that bike trail. Great fun. Getting dark by then so it was quite hard not to turn your ankle. Matt went arse over tit on a wet log. Legs still quite tired and I'm still exhausted from the move. But running was good all the same.