Training Log Archive: KingTimIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Run 58:50 [4] 14.25 km (4:08 / km)
ahr:155 max:175 shoes: Road shoes New Balance 756
On my own in the rain. Across Downs, Suspender Bridge, Ashton Court (had to go on gravel track up through the woods cos they're setting up the balloon fiesta and have most of the grass cordoned off), round quarry, around golf course, and back the way I came.
Was glad to get out and do a longish fast run again. Feels like ages since I last did this. Can't count the O-Ringen cos it wasn't a constant fast pace.
Was glad to get out and do a longish fast run again. Feels like ages since I last did this. Can't count the O-Ringen cos it wasn't a constant fast pace.
Wednesday Jul 30, 2008 #
Orienteering (SBOC evening informal) 47:00 [3] 4.6 km (10:13 / km)
shoes: Inov8 Terroc 330
Whiteford Burrows, Gower.
A totally spontaneous action. Just as I was about to go out for a run John suggested we go to the Gower as "it's only just over an hour's drive away and they have starts up until 21.00". So we set off along the M4. 1h45 later we arrived to find Richard Barrett had already collected all the controls (by 20.30!) since no one had arrived after 19.00. He gave us a map and we ran the course anyway, taking in turns to navigate each leg.
A great dune area with some patches of nice forest on it. Just a shame it took so long to get there for a 4.6km run with no controls and barely any light by the time we'd done it!
A totally spontaneous action. Just as I was about to go out for a run John suggested we go to the Gower as "it's only just over an hour's drive away and they have starts up until 21.00". So we set off along the M4. 1h45 later we arrived to find Richard Barrett had already collected all the controls (by 20.30!) since no one had arrived after 19.00. He gave us a map and we ran the course anyway, taking in turns to navigate each leg.
A great dune area with some patches of nice forest on it. Just a shame it took so long to get there for a 4.6km run with no controls and barely any light by the time we'd done it!
Monday Jul 28, 2008 #
Run 18:14 [2] 4.0 km (4:34 / km)
shoes: Inov8 Terroc 330
With Laura from her flat. Set off to do her 10 mile route but after 18 minutes she was feeling rough and couldn't run any further. Sat down for 10 mins then walked back the way we came. I think eating nothing but fruit and lettuce all day is no use if you wanna run in the evening.
Sunday Jul 27, 2008 #
Run 35:12 [2] 5.3 km (6:38 / km)
shoes: Inov8 Terroc 330
With Laura, around Owlbeech and Leechpool woods. Really not feeling good today, felt heavy and lethargic and it was really hot and muggy which didn't help. Nice to get out and explore the woods though.
Friday Jul 25, 2008 #
Orienteering race (O-Ringen Day 5) 1:17:16 [4] *** 9.0 km (8:35 / km)
spiked:11/13c shoes: Inov8 Terroc 330
Lindvallen.
Last day, time to make it a good one. Still boiling hot. Not in the chasing start so a fairly late start again but made sure I sat in the shade while waiting. Wore my Buff and kept it wet which worked a treat at keeping me cool, especially as the map was mostly blue hatching.
Had a bit of a wobble to #1, but after that, I had the best run of my life in proper technial terrain. Felt awesome. Really felt like I've finally cracked this orienteering. Was in touch with the map the whole way, was running fast but not too fast, and was quick in and out of the controls. Had a 50m miss on #5 and a 100m miss on #11 but other than that, can't complain about anything (oh, except for not having the usual speed left in my legs for the run-in!). Very happy with myself after this.
79th out of 266; 17.14 down on the winner. 9th fastest run-in.
But best of all.... I had the fastest split to #6!
Last day, time to make it a good one. Still boiling hot. Not in the chasing start so a fairly late start again but made sure I sat in the shade while waiting. Wore my Buff and kept it wet which worked a treat at keeping me cool, especially as the map was mostly blue hatching.
Had a bit of a wobble to #1, but after that, I had the best run of my life in proper technial terrain. Felt awesome. Really felt like I've finally cracked this orienteering. Was in touch with the map the whole way, was running fast but not too fast, and was quick in and out of the controls. Had a 50m miss on #5 and a 100m miss on #11 but other than that, can't complain about anything (oh, except for not having the usual speed left in my legs for the run-in!). Very happy with myself after this.
79th out of 266; 17.14 down on the winner. 9th fastest run-in.
But best of all.... I had the fastest split to #6!
Thursday Jul 24, 2008 #
Orienteering race (O-Ringen Day 4) 51:34 [4] *** 6.2 km (8:19 / km)
spiked:13/16c shoes: Inov8 Terroc 330
Hundfjallet.
Not back to 100% heath yet; suffered heartburn all night, but feeling fine during the day. Another very hot day, in the high twenties if not more. A late start (13.22) so spent a long time boiling up in the sun with no shade. Ski-lift up to the start (very exciting after 15 years!).
Was the perfect terrain for me; a runners' area of fast rough open with a net height loss of 250m. Had an awesome 1-4 with near-perfect straight line navigation. Missed #5 running to 6 first by accident. 7-8 very clean again. Then the heat hit me. I suddenly came over all dizzy, started shivering, burping up acid, and generally feeling like I was going to collapse. I lost 9 for a while, 10 was good, but my legs had no strength and I was forced to walk for a while. Slow but clean to 11 and 12, then ran again downhill to 13, but brain had boiled-over and lost it.
Still, as I always say - in the event of a navigational failure, reseve energy for a fast run-in.
181st out of 287; 18.43 down on the winner. 4th fastest run-in.
Not back to 100% heath yet; suffered heartburn all night, but feeling fine during the day. Another very hot day, in the high twenties if not more. A late start (13.22) so spent a long time boiling up in the sun with no shade. Ski-lift up to the start (very exciting after 15 years!).
Was the perfect terrain for me; a runners' area of fast rough open with a net height loss of 250m. Had an awesome 1-4 with near-perfect straight line navigation. Missed #5 running to 6 first by accident. 7-8 very clean again. Then the heat hit me. I suddenly came over all dizzy, started shivering, burping up acid, and generally feeling like I was going to collapse. I lost 9 for a while, 10 was good, but my legs had no strength and I was forced to walk for a while. Slow but clean to 11 and 12, then ran again downhill to 13, but brain had boiled-over and lost it.
Still, as I always say - in the event of a navigational failure, reseve energy for a fast run-in.
181st out of 287; 18.43 down on the winner. 4th fastest run-in.
Wednesday Jul 23, 2008 #
Orienteering race (O-Ringen Day 3) 1:05:43 [4] *** 8.3 km (7:55 / km)
spiked:11/14c shoes: Inov8 Terroc 330
Narfjallet.
Feeling better in the guts department today, but not back up to full energy levels.
A hot day, like at least 25C. Fantastic terrain. Mix of open moor, very technical forest, wet marshes, and pistes. Brain was able to concentrate properly today and I ran very well. Spiked 1-3, over-shot 4 losing 4 minutes(because I couldn't distinguish the small patch of light green amongst the rough-open on the map), and spiked 5-10 through the most technical terrain I've ever been on (the best series of spiking I've ever had). Then fell into the planner's trap after crossing the road. Having had a very fast and easy 9 and 10, I failed to slow down for the more difficult 11 and lost 3 minutes.
117th out of 280; 16.18 behind the winner. 18th fastest run-in.
Feeling better in the guts department today, but not back up to full energy levels.
A hot day, like at least 25C. Fantastic terrain. Mix of open moor, very technical forest, wet marshes, and pistes. Brain was able to concentrate properly today and I ran very well. Spiked 1-3, over-shot 4 losing 4 minutes(because I couldn't distinguish the small patch of light green amongst the rough-open on the map), and spiked 5-10 through the most technical terrain I've ever been on (the best series of spiking I've ever had). Then fell into the planner's trap after crossing the road. Having had a very fast and easy 9 and 10, I failed to slow down for the more difficult 11 and lost 3 minutes.
117th out of 280; 16.18 behind the winner. 18th fastest run-in.
Tuesday Jul 22, 2008 #
Note
(sick)
Effing 8ollocks. Last night, three of us in our chalet (me, Laura and Owen) were all sick, taking in turns throughout the night to empty our guts in the toilet. With an 08.00 start (after a 30 minute walk into Lindvallen, a 20 minute bus trip, then a 3.3km walk to the start) we were due to be getting up at 05.15. This didn't happen. Day cancelled. A real shame. It was a nice middle-distance race on a 1:10k map which looked great.
Monday Jul 21, 2008 #
Event: Oringen 2008
Orienteering race (O-Ringen Day 1) 1:38:19 [3] 8.1 km (12:08 / km)
shoes: Inov8 Terroc 330
Berga by, norra.
My first ever experience of Swedish orienteering. Having been told many many times that I need to slow right down and be careful out here, that's what I did. I set off at a steady trot, trying to keep in touch with the map. The large amount of blue label Smirnoff we all drank last night really wasn't helping me concentrate though. A very tough and vague #1 scared me so I kept to my slow pace. My map contact wasn't good for the whole course, and despite fairly cleanly finding 1-7, controls 8, 9, and 10 were tricky buggers and I lost a lot of time.
Disappointed with this day; mostly with myself for drinking so much last night and not concentrating today. I have to give it to the Swedes though, this is the most technical area I've ever seen.
214th out of 288. 46.18 behind the winner. 33rd fastest run-in.
My first ever experience of Swedish orienteering. Having been told many many times that I need to slow right down and be careful out here, that's what I did. I set off at a steady trot, trying to keep in touch with the map. The large amount of blue label Smirnoff we all drank last night really wasn't helping me concentrate though. A very tough and vague #1 scared me so I kept to my slow pace. My map contact wasn't good for the whole course, and despite fairly cleanly finding 1-7, controls 8, 9, and 10 were tricky buggers and I lost a lot of time.
Disappointed with this day; mostly with myself for drinking so much last night and not concentrating today. I have to give it to the Swedes though, this is the most technical area I've ever seen.
214th out of 288. 46.18 behind the winner. 33rd fastest run-in.
Thursday Jul 17, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Tuesday Jul 15, 2008 #
Run race (Sri Chinmoy 3x1mile relay) 5:09 [5] 1.61 km (3:12 / km)
ahr:158 max:184 shoes: Road shoes New Balance 756
Eastville Park. 3 laps of the Sri Chinmoy Peace Mile. Same track as the 5km race I did a month or so ago: on a slope downhill first, then flat, then back up again.
Team Monday comprised Tom Cochrane, Mark Bown, me. Tom brought us into third place, Mark came in at the front, then I dropped us a place. We finished in second place. I was just a second ahead of the GWR guy who was slipstreaming me down the hill into the wind, then at the bottom as we turned away from the wind he pulled away from me.
I found this a really difficult distance to pace. Never run just 1 mile before. My calves were still quite tight from Saturday. I reckon fully fresh and having raced this distance now, I could beat the 5 minute mile. Interestingly my Vdot for this 1 mile race is lower than the 5km a month ago.
Total team time 15.54 for 3 miles. Well done to Tom who ran first leg for us, then went around again to run last leg for Emma and Matt!
Team Monday comprised Tom Cochrane, Mark Bown, me. Tom brought us into third place, Mark came in at the front, then I dropped us a place. We finished in second place. I was just a second ahead of the GWR guy who was slipstreaming me down the hill into the wind, then at the bottom as we turned away from the wind he pulled away from me.
I found this a really difficult distance to pace. Never run just 1 mile before. My calves were still quite tight from Saturday. I reckon fully fresh and having raced this distance now, I could beat the 5 minute mile. Interestingly my Vdot for this 1 mile race is lower than the 5km a month ago.
Total team time 15.54 for 3 miles. Well done to Tom who ran first leg for us, then went around again to run last leg for Emma and Matt!
Run warm up/down 10:00 [2]
Monday Jul 14, 2008 #
Run (Monday night run) 53:37 [1] 10.0 km (5:22 / km)
shoes: Road shoes New Balance 756
The slowest ever Team Monday run I think. With Mark S, Tom, Matt, and Gareth. With three of us in pain still from the Coast Path Relay on Saturday we wanted a slow recovery run. That's what we got.
Sunday Jul 13, 2008 #
MTB offroad 1:15:00 [2] 15.0 km (12.0 kph)
Gentle bike ride in the New Forest with Laura to help loosen the legs after yesterdays efforts. From the Royal Oak in Fritham, a circuit along some of the cycle tracks.
Saturday Jul 12, 2008 #
Run race (Dorset Coast Path Relay) 11:25 [5] 2.5 km (4:34 / km) +160m 3:28 / km
shoes: Inov8 Terroc 330
The Golden Cap leg, hoping to claim the King of the Mountain title from the Ben Chesters, with the added threat of Chris Lee of WSX.
Started with us in third place, a couple of mins behind WSX in the lead. Chris was just reaching the summit as I was starting. Ben was about a minute ahead of me at the start.
I caught Ben as we rounded the summit and drew away as we descended. Beat Ben by just under a minute, and Chris by a bit more.
Still too early to claim my title, but I think I'm comfortably there. King Tim of the Mountain.
Started with us in third place, a couple of mins behind WSX in the lead. Chris was just reaching the summit as I was starting. Ben was about a minute ahead of me at the start.
I caught Ben as we rounded the summit and drew away as we descended. Beat Ben by just under a minute, and Chris by a bit more.
Still too early to claim my title, but I think I'm comfortably there. King Tim of the Mountain.
Run race (Dorset Coast Path Relay) 34:35 [5] 6.3 km (5:29 / km) +350m 4:18 / km
shoes: Inov8 Terroc 330
The Lulworth Cove to Tyneham leg. Beautiful leg to run, with enormous amounts of climb up and over the chalk ridges behind Warbarrow Bay. I extended the leg this year to end at the top of Gad Cliff as opposed to finishing at sea level next to Warbarrow Tout. I was hanging out by the end of it, but very pleased with my time.
We were about 5 mins behind KERNO when I started, and I understand about 5 mins ahead of the Junior Squad. I didn't see either team as I was running. I don't think I made up any time on KERNO.
We were about 5 mins behind KERNO when I started, and I understand about 5 mins ahead of the Junior Squad. I didn't see either team as I was running. I don't think I made up any time on KERNO.
Run race (Dorset Coast Path Relay) 18:00 [5] 4.2 km (4:17 / km)
shoes: Inov8 Terroc 330
The final leg of the race from Studland to the Sandbanks Ferry. The most exciting it's ever been in my memory. Word came through from Swanage that we were 1 minute behind KERNO so it was excitement all round about who would burst out of the trees first. Most of both teams were waiting at the start of the beach, KERNO waiting confidently in front of us.
KERNO came through first so off they all went. BOK came through 1 minute later, so we were in hot pursuit. Holding the BOK baton I was determined to overtake the KERNO front runner (who I was amazed to see running out in front having seen him running the Klets last weekend!). I pulled away in front of him by about half way along the beach, fortunately mostly on hard wet sand. I hit the finish line to rapturous applause from WSX (who'd been there for about 40 minutes) turning round to see who was going to bring in the winning club (it's the third finisher of each club who records the club's time). KERNO Klets man came in next, then I was very pleased to see Clive Hallett and Mark Bown running in together to bring BOK into 2nd place, 26 seconds ahead of the KERNO third runner.
KERNO came through first so off they all went. BOK came through 1 minute later, so we were in hot pursuit. Holding the BOK baton I was determined to overtake the KERNO front runner (who I was amazed to see running out in front having seen him running the Klets last weekend!). I pulled away in front of him by about half way along the beach, fortunately mostly on hard wet sand. I hit the finish line to rapturous applause from WSX (who'd been there for about 40 minutes) turning round to see who was going to bring in the winning club (it's the third finisher of each club who records the club's time). KERNO Klets man came in next, then I was very pleased to see Clive Hallett and Mark Bown running in together to bring BOK into 2nd place, 26 seconds ahead of the KERNO third runner.
Thursday Jul 10, 2008 #
Bike on road (Bike to work) 22:00 [2] 9.7 km (26.5 kph)
Swapped my tyres around last night and pumped them up to 75psi. Compared to the usual 60, it seemed to make a significant difference to my rolling speed. That and the favourable rear-end wind.
Bike on road (Bike home from work) 38:00 [3] 14.2 km (22.4 kph)
Run 42:38 [3] 10.0 km (4:16 / km)
ahr:148 max:180 shoes: Road shoes New Balance 756
On my own, aware that I have done no real running for a week and it's the Dorset Coast Path Relay in 2 days. Two laps of the Downs at a steady pace. Lap 1: 21.15, lap 2: 21.23. Odd, since I was trying to keep the same pace, if not better, on the second lap, and I even opened up to full speed for last 300m just to stretch my legs.
Tuesday Jul 8, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 1:00:00 [2] 20.0 km (20.0 kph)
Out on site again this afternoon, cycling there and back and came home the long route through the city centre.
Sunday Jul 6, 2008 #
Orienteering race (Saunders MM) 3:31:19 [3] 12.6 km (16:46 / km) +500m 14:00 / km
shoes: Inov8 Terroc 330
Day 2. We totally destroyed the chasing start on the Bedafell. We started at 0715; the rest of the course started in the mass start. Again, oops.
Having lost the challenge of trying to out-walk those suspected 'cheaters' running the course, our minds weren't really on it and our navigation and route choices were shoddy. Still, another enjoyable course, mostly in the rain. We maintained our lead, but didn't hang around to see how much we ended up winning by.
Oddly, spending 6 hours walking in my usual O shoes has given me a blister on the back of my right heel. Must be the constant contouring we had to do.
Having lost the challenge of trying to out-walk those suspected 'cheaters' running the course, our minds weren't really on it and our navigation and route choices were shoddy. Still, another enjoyable course, mostly in the rain. We maintained our lead, but didn't hang around to see how much we ended up winning by.
Oddly, spending 6 hours walking in my usual O shoes has given me a blister on the back of my right heel. Must be the constant contouring we had to do.
Saturday Jul 5, 2008 #
Orienteering race (Saunders MM) 3:35:11 [3] 15.7 km (13:42 / km) +935m 10:34 / km
shoes: Inov8 Terroc 330
Helvellyn area.
Day 1. Due to John "The Niggle" Hartley's latest niggle we dropped down from the Scafell class to do the Bedafell walking class since he is unable to run without Niggle hell.
Under the impression that the 'walking only' element of this class often gets abused, we were expecting to finish some way down from the winners. Part way through Day 1 we were aware that we were storming past lots of people and began to think that maybe we were going to do quite well. We even discussed declaring ourselves N/C if we won by more than, say, 20 mins, thinking it wouldn't be very fair on the other teams losing to two lanky M21s who ought to be doing Scafell. Turns out we were leading by 75 mins by the end of Day 1. Oops. We kept our heads down at the overnight camp for fear of accusations that we didn't walk the course. It's not our fault we have a combined leg length of 2 football pitches.
Course was very enjoyable and it made a nice change to be 'walkienteering'', although it was at times painfull not to be able to break into a run. Controls were all on very easy to find sheep pens or stream junctions, but there was a lot of climb in between. Legs felt just as tired as if we'd done a running class. Got rained on for the last 30 mins and had to pitch the tent in the rain. I've never had to do that before.
Day 1. Due to John "The Niggle" Hartley's latest niggle we dropped down from the Scafell class to do the Bedafell walking class since he is unable to run without Niggle hell.
Under the impression that the 'walking only' element of this class often gets abused, we were expecting to finish some way down from the winners. Part way through Day 1 we were aware that we were storming past lots of people and began to think that maybe we were going to do quite well. We even discussed declaring ourselves N/C if we won by more than, say, 20 mins, thinking it wouldn't be very fair on the other teams losing to two lanky M21s who ought to be doing Scafell. Turns out we were leading by 75 mins by the end of Day 1. Oops. We kept our heads down at the overnight camp for fear of accusations that we didn't walk the course. It's not our fault we have a combined leg length of 2 football pitches.
Course was very enjoyable and it made a nice change to be 'walkienteering'', although it was at times painfull not to be able to break into a run. Controls were all on very easy to find sheep pens or stream junctions, but there was a lot of climb in between. Legs felt just as tired as if we'd done a running class. Got rained on for the last 30 mins and had to pitch the tent in the rain. I've never had to do that before.
Friday Jul 4, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Thursday Jul 3, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Not my usual bike home from work. Out on site on my bike all day and I cycled 6 miles to get there and then 3 to get back home after, which is just about the same as my usual ride home.
Run tempo 39:56 [4] 10.0 km (4:00 / km)
ahr:155 max:188 shoes: Road shoes New Balance 756
Two laps of the Downs on my own with my L-pod. Very stong westerly wind made if tough going in that direction.
First 5km went steady-to-fast in 20.47
Second 5km pushed hard: 19.09
First 5km went steady-to-fast in 20.47
Second 5km pushed hard: 19.09
Wednesday Jul 2, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Tuesday Jul 1, 2008 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bit more wind today. Ave speed 15.1mph.
Bike on road (Bke home from work) 40:00 [3] 14.2 km (21.3 kph)