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Training Log Archive: KingTim

In the 31 days ending Dec 31, 2008:

activity	#	time	miles		km		+m
Run	10	9:40:12	69.44	(8:21)	111.75	(5:12)	100
Bike on road	8	8:15:00	116.2	(14.1/h)	187.0	(22.7/h)
Orienteering	5	5:41:29	27.81	(12:17)	44.75	(7:38)	270
MTB offroad	1	1:40:00	9.94	(6.0/h)	16.0	(9.6/h)
Core Strength	3	55:00
Total	19	26:11:41	223.38		359.5		370

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Sunday Dec 28, 2008 #

Event: SN Trophy

Orienteering race (SN Trophy) 1:23:14 [5] 12.1 km (6:53 / km) +75m 6:40 / km
shoes: Inov8 Terroc 330

Long Valley.

Could have done a lot better I think. Ran fairly well for most of it, managing several moments of good orienteering, but made sizeable mistakes at #7, #18 and #24 (all parallel errors) and big wobbles on the way to #1 and #23. According to Splitsbrowser these five mistakes totalled over 10 mins. Was really hoping to be closer to the big boys than this (and ahead of the girls), but without those 10 mins I would have been where I hoped to be.

Great area though, really enjoyed being back competitively. I bought me a new pair of O shoes to celebrate - Inov8 Mudclaws.

Friday Dec 26, 2008 #

Event: Boxing Day Canter

Orienteering race (WIM Boxing Day Canter) 53:25 [5] 10.35 km (5:10 / km) +195m 4:43 / km
shoes: Inov8 Terroc 330

Ringwood Forest North-West.

One hour score. 25 normal controls plus a roaming Santa and a roaming fairy. Ran off fast chasing Ian Nixon then he shook me off after about 20 minutes. Made the mistake of passing one easily gettable control (154) thinking I'd get it on my way back in to the finish. When it came to it, that was a bad plan as I had to make a big loop through the finish and back out to get 131, wasting about 3-4 mins.

I was second finisher with all controls after Ian, but I didn't find either the Santa or fairy so didn't do too well on points.

Still, things seem to be back to the way they used to be - less than a minute separated me and John, and we are next to each other on the resluts list.

Schnitzer - the distance I've logged for this is my actual run distance.

C • You were beaten by young ch... 3

Wednesday Dec 24, 2008 #

Core Strength (Core strength) 20:00 [2]

The usual bedroom floor action, with Laura this time. 15 of each.

Tuesday Dec 23, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Bike on road (Bike home from work) 25:00 [3] 9.7 km (23.3 kph)

Run warm up/down 11:00 [2] 2.25 km (4:53 / km)
shoes: Nike Air Zoom Vomero +3

Jog along Upper Belgrave Road down to the zoo to Clifton Down for hill reps.

Run hills 15:15 [4] 3.0 km (5:05 / km) +100m 4:21 / km
ahr:149 max:186 shoes: Nike Air Zoom Vomero +3

First hill reps session since spring. With Laura. Tried out the footpath alongside Clifton Down for the first time. A 150m length with 10m climb on tarmac.

Two sets of 5 with a 2min rest in between, jogging down from each one.

Split HR at top
23.3 175
(45.4)
24.3 159
(53.3)
24.4 147
(53.8)
24.0 163
(56.8)
23.2 130
(54.7)
2 min rest
23.1 158
(58.6)
22.7 165
(57.2)
23.1 162
(57.3)
23.4 179
(57.0)
23.3 164

Looks like I need to be stricter with my jogging back down - seems to have got slower and slower. Next time with Laura I will do 30 seconds up so that we're actually running together - give me something to chase, and give her something to push her.

Run warm up/down 13:00 [2] 2.25 km (5:47 / km)
shoes: Nike Air Zoom Vomero +3

Jog back home from Clifton Down hil reps.

Monday Dec 22, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Bike on road (Bike home from work) 45:00 [3] 15.0 km (20.0 kph)

Something funny going on with the roads tonight. Everywhere in north Bristol was grid-locked. Had to do some risky weaving manoeuvres between the cars along the dual carriageway around Cribbs.

Run (Monday night run) 1:12:30 [4] 15.5 km (4:41 / km)
ahr:149 max:179 shoes: Inov8 Terroc 330

Just me and Mark tonight. Set off steady but soon upped the pace to a good pace, each of us pushing the other as best we could. The usual Ashton Court route including the full-Charles-Daniel-approved loop at the bottom and the quarry loop at the top.

Sunday Dec 21, 2008 #

Orienteering (BOK Xmas novelty score) 41:00 [4] 7.8 km (5:15 / km)
shoes: Inov8 Terroc 330

Bradley Stoke / Three Brooks Nature Reserve.

50 minute score. 25 controls and a roaming Santa with an SI box in his sack. Got all controls but didn't see Santa. Ran hard the whole way except at #17 which wasn't where it should be and I was wandering around for about 4-5 minutes looking for it. The 7.8km is my actual run distance.

Nice little event; worked wonders on the killer hangover I brought back from the office Xmas party.

Saturday Dec 20, 2008 #

Run 1:15:00 [2] 12.9 km (5:49 / km)
shoes: Inov8 Terroc 330

With Laura. The Ashton Court route but missed out the quarry loop and came back over the top through the golf course rather than around the side. Had two or three stop-and-walks on the hills, otherwise a fairly steady pace.

Friday Dec 19, 2008 #

Run 42:30 [4] 10.3 km (4:08 / km)
ahr:160 max:178 shoes: Nike Air Zoom Vomero +3

On my own. Down Parry's Lane, Shirehampton Road, Sea Mills, Portway, up Bridge Valley Road, zoo, Blackboy Hill. Pushed quite hard. Felt good and felt fast again.

Wednesday Dec 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] 15.0 km (22.5 kph)

Run warm up/down 13:00 [1] 2.8 km (4:39 / km)
shoes: Inov8 Terroc 330

Jog around the Downs with Laura to the sprintervals football pitch at the end of the Downs.

Run intervals (Sprintervals) 13:46 [4] 2.4 km (5:44 / km)
shoes: Inov8 Terroc 330

Round the football pitch-black at the end of the Downs. Sprint the long, jog/walk the short sides. 4 laps (8 sprints), 2 minute rest, then 4 more laps. Second set I gave Laura a head start so I was chasing her. Seemed to work well, except for the lack of light. Who needs to see anyway?

Felt good to be doing intervals again. It's been too long.

Run warm up/down 11:00 [2] 1.6 km (6:52 / km)
shoes: Inov8 Terroc 330

Jog back from sprintervals straight across the Downs.

Tuesday Dec 16, 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] 15.0 km (22.5 kph)

Run 46:11 [2] 8.25 km (5:36 / km)
ahr:128 max:171 shoes: Nike Air Zoom Vomero +3

Run with Laura straight after biking home. Downs, down through Badminton School, Parrys Lane, Coombe Lane, Dingle Lane, Shirehampton Road, Hollybush Lane, Water Tower.

Nice gentle pace to introduce Laura to the hills of Bristol.

Core Strength (Core strength) 15:00 [2]

Having hurt Laura on Hollybush Lane I had to suffer the Pearson School of Abdominal Torture for 15 mins of painful core stuff. Mostly holding a position for 60 seconds - far more painful than the reps that I've become accustomed to.

Felt very weak and shaky after all of that. No break between cycling, running and coring.

Monday Dec 15, 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] 15.0 km (22.5 kph)

Run (Monday night run) 1:12:00 [3] 14.5 km (4:58 / km)
ahr:143 max:177 shoes: Inov8 Terroc 330

With Mark and Rhys. Much the same as last week with a slight variation around Ashton Court. At the bottom of the zig-zags Rhys said he wanted to cut out the quarry loop and would meet us back at the gatehouse. So me and Mark put in some proper effort for about 10 mins doing the zig-zags and the quarry loop. Went straight over the top instead of going round the edge of the golf course.

Saturday Dec 13, 2008 #

Orienteering (BOK Saturday League 2) 1:45:00 [2] 5.0 km (21:00 / km)
shoes: Inov8 Terroc 330

This is THE NEXT big event of the year, obviously third to the Boxing Day Canter and the Chopwell score. A Great Britton production in Leigh Woods providing Yellow, Orange and Green.

So the day started cold, dark, wet and windy, but today no snow. Reving up the Xsara Forte soon got her cylinders ready for the beasting she was about to get. We had an awesome drive out to the end of Blenheim Road, slowing down briefly at the junction before pulling out miles in front of a Honda Jazz that was sizing us up for a race to the mini roundabout. After a sharp right turn we tore up the road all the way to Blackboy Hill. I'm so glad I have a car that's built from metal and with four round wheels that turn when the car moves. Other cars that don't have those essential features would struggle to handle the abuse that Upper Belgrave Road throws at you. Then came the moment which I thought was going to be my last. We were caning up towards the suspender bridge and were about to make a right turn, but beacuse of the layout of the road, and the reduced visibility at the junction, another car pulled out just in front of us. Had I been in anything other than the Forte edition, we may have smashed into this other car, but because the Forte is fitted with brakes on all four wheels, we were able to bring our speed down to a modest 25mph in just seconds - allowing the other car sufficient time to exit the junction unscathed.

Then came the suspension bridge. We approached with a certain degree of speed which was reduced gradually as we got closer to the toll barrier. We paid, the barrier lifted then suddenly....

Haha you'll have to wait for the next exciting installment cos frankly I can't be arsed wasting any more time.

Spent about 2 hours running around carrying controls kites and SI boxes sticking them in the ground. Then spent about 4 hours standing around watching people trying to find where I'd put them.

C • Touche 1

Note

Pretty much better now, just full of catarrh.

Tuesday Dec 9, 2008 #

Note
(sick)

Predictably after several late nights / early mornings and with every known strain of man flu passing its way through the office, I am ill. Glasspaper throat, thick yellow snot, and feverish.

Views of my log hit 5000 this morning.

Monday Dec 8, 2008 #

Run (Monday night run) 1:15:00 [4] 15.0 km (5:00 / km)
ahr:153 shoes: Inov8 Terroc 330

Team Monday with Matt, Mark, Charles and Rhys. Across the Downs, suspender bridge, Leigh Woods anticlockwise, quarry, zig-zags, mansion and back the way we came. A bit more like the old Team Monday pace this evening. I've not got my speed back yet, but this is the first decent-paced run I've done for a while. Felt good to be back pushing hard.

Forgot to re-start my watch a few times, so my logged time is a guessed deduction from what Rhys' watch said.

C • Sniff, I miss you all... 5

Sunday Dec 7, 2008 #

MTB offroad 1:40:00 [2] 16.0 km (9.6 kph)

MTBing around Leith Hill with Laura and Callum. Awesome area for biking. Some proper single-track routes and lots of play areas around all the bomb-holes and contour details next to the tower. Must go back there.

Ride was a fairly slow one, but I got to play around as we went.

C • And it wasn't me holding yo... 1

Saturday Dec 6, 2008 #

Run 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Inov8 Terroc 330

Run with Laura around St Leonard's Woods. Very wet, muddy and sticky. No idea how far we ran, but I'm guessing about 10km.

Thursday Dec 4, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Bike on road (Bike home from work) 25:00 [3] 9.7 km (23.3 kph)

Wednesday Dec 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] 15.0 km (22.5 kph)

Core Strength (Core strength) 20:00 [2]

Not done this for a couple of weeks. The usual. 12 of each. No squats cos my quads and glutes are killing me from yesterday's running.

Tuesday Dec 2, 2008 #

Orienteering (BOK Clifton Street O) 58:50 [4] 9.5 km (6:12 / km)
shoes: Nike Air Zoom Vomero +3

Informal night street event around a hand-drawn map of the Clifton area, looking for fire hydrants etc. Felt good. Managed to push myself up to my top-end speed a few times and ran up a few steep hills before I had to walk the last few. Turns out I won, claiming the title from the Schnitzer.

C • Fair play but... 4

Monday Dec 1, 2008 #

Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)

Proper freezing this morning. Ice and frost everywhere.

Bike on road (Bike home from work) 40:00 [3] 15.0 km (22.5 kph)

Run (Monday night run) 1:00:00 [3] 11.0 km (5:27 / km)
shoes: Inov8 Terroc 330

Back with Team Monday after about 2 months off. A good Team Monday turnout of Mark S, Charles, Matt, Rhys and me. Felt great to be back on the run. Not a blistering pace by any means, but a good 60 minute trot down to Blaise, up over the golf course, down through thr gorge and back up through Hollybush Lane. Felt pleased with my running strength, but it's nothing like what it was.

No pain from the bad foot or knee, but my left soleus was playing up after about 30 minutes.

C • Oh I see, now that I'm not ... 3

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