Training Log Archive: KingTimIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Run warm up/down (GWR coaching) 24:00 [2] 3.2 km (7:30 / km)
shoes: Nike Air Zoom Vomero +3
Took Keith along with me this week.
Warm up jog to Glenavon Park, dynamic stretches for the last 800m or so then drills. High knees, bum kicks, fast feet, skips, strides, running with arms on head (a new one, that).
Warm up jog to Glenavon Park, dynamic stretches for the last 800m or so then drills. High knees, bum kicks, fast feet, skips, strides, running with arms on head (a new one, that).
Run intervals (GWR coaching) 24:44 [5] 7.5 km (3:18 / km)
shoes: Nike Air Zoom Vomero +3
6*1250m around Glenavon Park. Rest period got shorter each time starting at 2:50, last one 2:20.
00:04:04
00:04:08
00:04:08
00:04:09
00:04:08
00:04:07
New guy called Ben was ahead of me each time.
http://connect.garmin.com/player/2872208
00:04:04
00:04:08
00:04:08
00:04:09
00:04:08
00:04:07
New guy called Ben was ahead of me each time.
http://connect.garmin.com/player/2872208
Run warm up/down (GWR coaching) 13:00 [2] 2.2 km (5:55 / km)
shoes: Nike Air Zoom Vomero +3
Steady jog back to the club before 15 mins of static stretching.
Monday Mar 30, 2009 #
Bike on road (Bike to work) 25:00 [2] 9.5 mi (22.8 mph)
Bike on road (Bike home from work) 35:00 [3] 12.7 km (21.8 kph)
Run (Monday night run) 1:05:00 [3] 13.2 km (4:55 / km)
shoes: Inov8 Terroc 330
Team Monday with Mark B, Tom, Keith and Matt back on his feet. Similar route to yesterday, but with a loop around the Blaise ridge.
http://connect.garmin.com/player/2851559
http://connect.garmin.com/player/2851559
Sunday Mar 29, 2009 #
Run 1:00:00 [2] 10.5 km (5:43 / km)
shoes: Inov8 Terroc 330
Back home again. Run with Laura to Blaise and back. First proper test of the Forerunner 405. Me like.
Discovered Mariner's Path as an alternative to Hollybush Lane back up to the Downs.
Discovered Mariner's Path as an alternative to Hollybush Lane back up to the Downs.
Saturday Mar 28, 2009 #
Skiing 2:00:00 [1]
Les Houches again. Last day. Piss poor weather so only managed 2 hours before retreating to a melted cheese restaurant for lunch.
Friday Mar 27, 2009 #
Skiing 4:00:00 [1]
Drove to Brevent - Flegere for the day.
Another day spent holding the other three back while I wobbled my way down the blue slopes. Day ended with the cable car being closed due to high winds and us attempting to get down the black below the cables despite "piste ferme" signs. Ended up walking down the last part cos there was no snow left.
Another day spent holding the other three back while I wobbled my way down the blue slopes. Day ended with the cable car being closed due to high winds and us attempting to get down the black below the cables despite "piste ferme" signs. Ended up walking down the last part cos there was no snow left.
Thursday Mar 26, 2009 #
Skiing 4:00:00 [1]
Drove to Le Tour for the day with Laura, Justyn and Nick. Spent most of the day just trying to keep up with them while making them wait for the beginner to catch up.
Wednesday Mar 25, 2009 #
Skiing 5:00:00 [1]
Les Houches again. 2.5 hours in the morning with Callum, then a 2-hour one on one lesson in the afternoon.
Tuesday Mar 24, 2009 #
Skiing 2:30:00 [1]
Last lesson this morning. As it's my 30th we all took the arvo off skiing and went into Chamonix before a dinner of much red wine and melted cheese.
Best bit about my turning 30: receiving a pair of full length Skins, a Salomon running t-shirt, a Forerunner 405, and a silly hat to wear on the slopes (amonst several other non-running items).
Best bit about my turning 30: receiving a pair of full length Skins, a Salomon running t-shirt, a Forerunner 405, and a silly hat to wear on the slopes (amonst several other non-running items).
Monday Mar 23, 2009 #
Skiing 5:00:00 [1]
Les Houches again. 2.5 hours of lessons in the morning, then another 2.5 hours on the slopes in the afternoon.
Sunday Mar 22, 2009 #
Skiing 5:00:00 [1]
Staying in Les Houches down the valley from Chamonix.
On the Les Houches slopes. Booked three morning lessons in the beginner group. What I learnt 15 years ago soon came back to me and I got moved up into Group 1 after an hour.
2.5 hours of lessons in the morning, then another 2.5 hours on the slopes in the afternoon.
On the Les Houches slopes. Booked three morning lessons in the beginner group. What I learnt 15 years ago soon came back to me and I got moved up into Group 1 after an hour.
2.5 hours of lessons in the morning, then another 2.5 hours on the slopes in the afternoon.
Saturday Mar 21, 2009 #
Note
We're off skiing for the week for some alpine altitude training, oh yeah, and to bury my 30th birthday in 6ft of snow. Back on the 28th.
Friday Mar 20, 2009 #
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)
Thursday Mar 19, 2009 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Run 44:30 [3] 10.6 km (4:12 / km)
shoes: Nike Air Zoom Vomero +3
Lunchtime run from work. Off road route through the Three Brooks in Bradley Stoke. Another lovely warm sunny day.
http://www.mapmyrun.co.uk/view_my_run_121891
http://www.mapmyrun.co.uk/view_my_run_121891
Bike on road (Bike home from work) 40:00 [3] 14.2 km (21.3 kph)
Wednesday Mar 18, 2009 #
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 46:30 [3] 10.0 km (4:39 / km)
ahr:141 shoes: Inov8 Terroc 330
On my own twice around the Downs. Lovely warm and light evening. Quads still quite sore from the Bath. Hopefully this run will sort them out.
Tuesday Mar 17, 2009 #
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] 14.7 km (22.0 kph)
Monday Mar 16, 2009 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Note
Post-disappointment anaylsis:
So I felt well prepared for a new pb at Bath this year. Winter training has gone well. I've been going to the GWR coaching for a couple of months, and doing the GWR fast 10 milers as tempo training. My training hours have been between 8 and 9 hours a week for several months. Following last year's improvement from 1:20:29 in the Bristol Half in Sep 07 to 1:18:40 in Bath in Mar 08 I was hoping for a decent improvement from the 1:18:37 in Bristol Sep 08. My excuse for improving by only 3 secs at the Bristol 6 months ago was that my winter training is harder than my summer training. The conditions were perfect on the day. So what went wrong?
I had my plantar fasciitis stopping me running in Oct and Nov 08, but that was 5 months before the race so prob not that significant.
Comparing Dec-Feb training from last year and this:
Running training (on and off road combined) was about equal at 44 hours;
Orienteering this year has had more - 13:16 vs 17:48
Cycling this year has been much more - 12.35 vs 29.00
So total training in the three months leading up to the race has been 20 hours more this year, increased by my cycling to work which while good aerobically is not what I'd consider specific quality training. Discounting the cycling leaves my running at about 4.5 hours up this year.
Other factors:
John's moved out, Laura's moved in. So I don't have John pushing me in my training anymore - this may have affected my interval training. But my intervals nowadays are with GWR and while I don't have anyone to race against, there are coaches to provide the motivation.
My weight has not changed; if anything I'm a few pounds lighter now than this time last year.
My diet has not changed, although possibly I'm eating out more now Laura's here, but that's maybe one meal a fortnight.
GWR intervals: although this is a very good session to go to, I actually haven't been for 3 weeks (easy training week so missed it, ill, then was told not to do intervals the week before Bath), so I had done no sprint training for 4 weeks. Perhaps this was a major factor.
Is my training not the right sort of training? Should I be running more and cycling less? Should I be training more? Less?
Or should I remember why I do these half marathons and not get that concerned about it, writing it off as just a bad run? (To remind myself; I'm not a road runner - I don't enjoy pounding the pavements. I enjoy running off road in terrain. I use the half marathons as speed training to get better results in orienteering and the occasional hill race I enter, and to keep a focus through the dark months.) It's very hard though to have been focussed on a big race like this for so many months, to not achieve what I wanted, and then to just write it off with "oh well, it's the orienteering I'm concerned about".
So I felt well prepared for a new pb at Bath this year. Winter training has gone well. I've been going to the GWR coaching for a couple of months, and doing the GWR fast 10 milers as tempo training. My training hours have been between 8 and 9 hours a week for several months. Following last year's improvement from 1:20:29 in the Bristol Half in Sep 07 to 1:18:40 in Bath in Mar 08 I was hoping for a decent improvement from the 1:18:37 in Bristol Sep 08. My excuse for improving by only 3 secs at the Bristol 6 months ago was that my winter training is harder than my summer training. The conditions were perfect on the day. So what went wrong?
I had my plantar fasciitis stopping me running in Oct and Nov 08, but that was 5 months before the race so prob not that significant.
Comparing Dec-Feb training from last year and this:
Running training (on and off road combined) was about equal at 44 hours;
Orienteering this year has had more - 13:16 vs 17:48
Cycling this year has been much more - 12.35 vs 29.00
So total training in the three months leading up to the race has been 20 hours more this year, increased by my cycling to work which while good aerobically is not what I'd consider specific quality training. Discounting the cycling leaves my running at about 4.5 hours up this year.
Other factors:
John's moved out, Laura's moved in. So I don't have John pushing me in my training anymore - this may have affected my interval training. But my intervals nowadays are with GWR and while I don't have anyone to race against, there are coaches to provide the motivation.
My weight has not changed; if anything I'm a few pounds lighter now than this time last year.
My diet has not changed, although possibly I'm eating out more now Laura's here, but that's maybe one meal a fortnight.
GWR intervals: although this is a very good session to go to, I actually haven't been for 3 weeks (easy training week so missed it, ill, then was told not to do intervals the week before Bath), so I had done no sprint training for 4 weeks. Perhaps this was a major factor.
Is my training not the right sort of training? Should I be running more and cycling less? Should I be training more? Less?
Or should I remember why I do these half marathons and not get that concerned about it, writing it off as just a bad run? (To remind myself; I'm not a road runner - I don't enjoy pounding the pavements. I enjoy running off road in terrain. I use the half marathons as speed training to get better results in orienteering and the occasional hill race I enter, and to keep a focus through the dark months.) It's very hard though to have been focussed on a big race like this for so many months, to not achieve what I wanted, and then to just write it off with "oh well, it's the orienteering I'm concerned about".
Bike on road (Bike home from work) 25:00 [3] 9.7 km (23.3 kph)
Legs have been getting stiffer and stiffer as the day's gone on. Almost fell over getting up from my chair at work!
Run (Monday night run) 1:11:00 [3] 12.8 km (5:33 / km)
shoes: Inov8 Terroc 330
A big Team Monday this week. Special guest appearance from John Hartley Esq which seemed to attract the crowds, if only to verify that he does have a one-way ticket to Sweden. Mark S, Mark B, Tom, Keith, John, plus Laura, Charlie, Alice and Emma.
What was supposed to be a gentle recovery run to ease the legs ended up a normal Team Monday run. My legs were painful to start, but after 5 mins or so the pain went (except for the downhill bits which were excruciating).
Good to see John again and to see him running well.
What was supposed to be a gentle recovery run to ease the legs ended up a normal Team Monday run. My legs were painful to start, but after 5 mins or so the pain went (except for the downhill bits which were excruciating).
Good to see John again and to see him running well.
Sunday Mar 15, 2009 #
Event: Bath Half Marathon
Run race (Bath Half Marathon) 1:19:29 [5] 13.1 mi (6:04 / mi)
shoes: Nike Air Zoom Vomero +3
Conditions were absolutely ideal, if not a little on the warm side. Bright, sunny, warm and still. Everything last year's Bath Half didn't have. Should have been a pb day.
Felt well preprared for the race, and felt good in the start pen (I stayed in my designated pen as Military Mike was nowhere to be seen).
Start was a mess - far too many punters who'd clearly lied on their entry forms and should have been way back from the front. Mark B and I started together and spent the first half mile barging our way through the masses. Hoping for the 75 I was looking for 5.44/mile or as close to as I could keep it. Mile 1 bang on target, 2 slightly down, 3 bit more down. I pulled ahead of Mark between 2 and 3 and felt like I was settling into a good rhythm.
I kept hearing locals shouting support at a Mark just behind me, and my suspicions were confirmed when Dr Bone pulled up alongside me between 6 and 7. We ran together for a mile or so, but he pulled away from me and I had nothing in me to chase him. I last saw him as we passed the 10 marker.
Developed stitch between 2 and 3 and that didn't go away for the whole race. In addition I was couging up loads of phlegm for the first 10 miles and by the end I had white slug trails all across my face and down my black vest.
53sec down on my pb; 50sec down on my Bath Half 2008.
Mile splits:
1: 5.40
2: 5.49
3: 5.53
4:
5: 11.54
6: 6.00 [10km time: 36.30 (50 sec faster last year)]
7:
8: 12.15
9: 6.08
10: 6.05 [10mile time: 59.46]
11: 6.20
12: 6.07
13.1: 7.14
Excellent running from Mark there. He really pulled out a great effort to smash his pb. And very well done to Laura too for knocking a huge 8 mins off her pb.
Felt well preprared for the race, and felt good in the start pen (I stayed in my designated pen as Military Mike was nowhere to be seen).
Start was a mess - far too many punters who'd clearly lied on their entry forms and should have been way back from the front. Mark B and I started together and spent the first half mile barging our way through the masses. Hoping for the 75 I was looking for 5.44/mile or as close to as I could keep it. Mile 1 bang on target, 2 slightly down, 3 bit more down. I pulled ahead of Mark between 2 and 3 and felt like I was settling into a good rhythm.
I kept hearing locals shouting support at a Mark just behind me, and my suspicions were confirmed when Dr Bone pulled up alongside me between 6 and 7. We ran together for a mile or so, but he pulled away from me and I had nothing in me to chase him. I last saw him as we passed the 10 marker.
Developed stitch between 2 and 3 and that didn't go away for the whole race. In addition I was couging up loads of phlegm for the first 10 miles and by the end I had white slug trails all across my face and down my black vest.
53sec down on my pb; 50sec down on my Bath Half 2008.
Mile splits:
1: 5.40
2: 5.49
3: 5.53
4:
5: 11.54
6: 6.00 [10km time: 36.30 (50 sec faster last year)]
7:
8: 12.15
9: 6.08
10: 6.05 [10mile time: 59.46]
11: 6.20
12: 6.07
13.1: 7.14
Excellent running from Mark there. He really pulled out a great effort to smash his pb. And very well done to Laura too for knocking a huge 8 mins off her pb.
Friday Mar 13, 2009 #
Run 33:30 [2] 6.0 km (5:35 / km)
shoes: Nike Air Zoom Vomero +3
With Laura. Gentle lap of the Downs. Then did a few strides for the last kay.
Thursday Mar 12, 2009 #
Run 1:00:00 [2] 9.4 km (6:23 / km)
shoes: Nike Air Zoom Vomero +3
With Laura. Gentle trot down to the Portway via Parry's Lane and Shirehampton Road.
3km along the Portway did all the usual drills and 7*50m (lamp posts)strides.
Gentle trot up Bridge Valley Road and back home.
http://www.mapmyrun.co.uk/view_my_run_117289
3km along the Portway did all the usual drills and 7*50m (lamp posts)strides.
Gentle trot up Bridge Valley Road and back home.
http://www.mapmyrun.co.uk/view_my_run_117289
Wednesday Mar 11, 2009 #
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 Mar 10, 2009 #
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 mi (21.3 mph)
Cycle path. Foot path. There is a difference. One has a big white bike painted on it every 200m or so.
Tonight there were so many students meandering along the cycle path across the Downs, not looking where they're going, and/or listening to their iPods (or even if they were looking where they're going, they made no effort to get out of my way as I approached). So don't look surprised and get angry when you almost get hit by a bike.
Tonight there were so many students meandering along the cycle path across the Downs, not looking where they're going, and/or listening to their iPods (or even if they were looking where they're going, they made no effort to get out of my way as I approached). So don't look surprised and get angry when you almost get hit by a bike.
Run warm up/down (GWR coaching) 40:00 [2] 7.5 km (5:20 / km)
shoes: Nike Air Zoom Vomero +3
Went along tonight intending it to be my last normal training night before tapering for the Bath on Sunday. Military Mike had other ideas. He jumped on me as soon as we arrived and asked if I am racing in Bath then told me I should be tapering for 10 days (a day for every 2km of race) and that I'd ruin it all if I did a hard session tonight.
He sent those of us doing Bath on a 'taper session'. A gentle 3.75km trot along the Portway to underneath the suspender bridge (20 mins).
15 mins of static stretching.
Drills all the way back, the last part of which was 6* approx. 50m strides between lamp posts.
15 mins static stretching back at the club.
As a parting comment Mike told me to do no more proper running this week. Do 2*5mile easy runs before Saturday, ending each with 5 mins of strides. Rest totally on Saturday while drinking 4 litres of fluids. He also told me he's helping organise the elite pen and that he'll let me slip through and start with the elites!
Graham, the assistant coach told me he disagrees with Mike's plan. He believes in training right up to Saturday, but just slowing the pace and reducing the distance each day for the last 5 days.
I've done Graham's option previously. Think I'll try Mike's this time.
He sent those of us doing Bath on a 'taper session'. A gentle 3.75km trot along the Portway to underneath the suspender bridge (20 mins).
15 mins of static stretching.
Drills all the way back, the last part of which was 6* approx. 50m strides between lamp posts.
15 mins static stretching back at the club.
As a parting comment Mike told me to do no more proper running this week. Do 2*5mile easy runs before Saturday, ending each with 5 mins of strides. Rest totally on Saturday while drinking 4 litres of fluids. He also told me he's helping organise the elite pen and that he'll let me slip through and start with the elites!
Graham, the assistant coach told me he disagrees with Mike's plan. He believes in training right up to Saturday, but just slowing the pace and reducing the distance each day for the last 5 days.
I've done Graham's option previously. Think I'll try Mike's this time.
Monday Mar 9, 2009 #
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 (Monday night run) 1:02:00 [3] 11.6 km (5:21 / km)
ahr:147 shoes: Inov8 Terroc 330
A big Team Monday turnout. Mark S, Mark B, Rhys, Matt on MTB, Keith, Tom.
Took it short and steady this week cos Keith struggled a lot last week. Ashton Court short loop.
Took it short and steady this week cos Keith struggled a lot last week. Ashton Court short loop.
Saturday Mar 7, 2009 #
Orienteering race (SO Galoppen) 34:54 [4] 6.0 km (5:49 / km)
shoes: Inov8 Mudclaw 312
Great Something School near Haywards Heath. Blue. 7500 scale map took some getting used to.
Legs felt proper tired after yesterday's run. Right hip flexor painful at speed, and general quad ache at all speeds. OK run, no real errors except at #14. Shouldn't complain about my condition though cos I won. Lovely warm morning for it.
Legs felt proper tired after yesterday's run. Right hip flexor painful at speed, and general quad ache at all speeds. OK run, no real errors except at #14. Shouldn't complain about my condition though cos I won. Lovely warm morning for it.
Friday Mar 6, 2009 #
Run (Run home from work) 1:38:45 [3] 22.4 km (4:25 / km)
ahr:153 max:172 shoes: Nike Air Zoom Vomero +3
Obviously not cycling to work this morning did the trick. Felt good today, just a bit phlegmy.
The usual long road route home from work with pack.
http://www.mapmyrun.co.uk/view_my_run_112915
The usual long road route home from work with pack.
http://www.mapmyrun.co.uk/view_my_run_112915
Thursday Mar 5, 2009 #
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] 14.7 km (22.0 kph)
Note
(sick)
Still feeling full of cold. Was hoping to get out this evening for some sort of intervals after missing Tuesday. During the day I downgraded this hope to a recovery type run. Having ridden home I've given up hoping for a run. Just feel knackered.
Also, been suffering all day with a nasty crick in my neck. Can't look right, down or up without a sharp pain between my shoulder blades. Not a good week, especially as this was supposed to be the climax of my Bath Half training.
Also, been suffering all day with a nasty crick in my neck. Can't look right, down or up without a sharp pain between my shoulder blades. Not a good week, especially as this was supposed to be the climax of my Bath Half training.
Wednesday Mar 4, 2009 #
Bike on road (Bike to work) 30:00 [2] 10.1 km (20.2 kph)
Had to drop the car at the garage this morning so I cycled from there.
Bike on road (Bike home from work) 40:00 [3] 14.7 km (22.0 kph)
Note
(sick)
Feeling just as grotty today so didn't go to GWR again.
Tuesday Mar 3, 2009 #
Bike on road (Bike to work) 25:00 [2] 9.7 km (23.3 kph)
Bike on road (Bike home from work) 30:00 [3] 9.7 km (19.4 kph)
Helluva headwind, and horizontal rain too. A nightmare night for cycling.
Note
(sick)
I could have put money on me getting a cold this week, 2 weeks before the Bath Half. Happens every time. Usual story of late nights, early mornings, and training hard. So all day I felt progressively worse as my nose got fuller and my head got heavier. With that and the crap weather I didn't go to GWR intervals tonight.
Monday Mar 2, 2009 #
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] 14.7 km (22.0 kph)
Run (Monday night run) 1:30:00 [3] 18.1 km (4:58 / km)
ahr:155 shoes: Inov8 Terroc 330
Another good Team Monday turnout. M50 British Champion Mark S, Charles, Mark Bone, Tom and Keith. Another Charles Daniel classic run; seemingly made up as we went along.
Downs, Bridge Valley Road, Cumberland Basin, Long Ashton, Ashton Court, zig zags, golf course, crossed Beggar Bush Lane and did a loop along Manor Road and Weir Lane, quarry track, golf course, then back the usual way over the suspender bridge.
We were all feeling the strain after the weekend - I don't know where Charles got his energy from! Was nice to run in the rain though, much better than sunshine.
Mapmyrun tells me this was 18.5km, but Keith's Garmin said 18.1, so I'm trusting the satellites rather than the aerial photography.
http://www.mapmyrun.co.uk/view_my_run_110828
Downs, Bridge Valley Road, Cumberland Basin, Long Ashton, Ashton Court, zig zags, golf course, crossed Beggar Bush Lane and did a loop along Manor Road and Weir Lane, quarry track, golf course, then back the usual way over the suspender bridge.
We were all feeling the strain after the weekend - I don't know where Charles got his energy from! Was nice to run in the rain though, much better than sunshine.
Mapmyrun tells me this was 18.5km, but Keith's Garmin said 18.1, so I'm trusting the satellites rather than the aerial photography.
http://www.mapmyrun.co.uk/view_my_run_110828
Sunday Mar 1, 2009 #
Orienteering race (BOC Relays) 36:05 [5] 6.6 km (5:28 / km) +160m 4:53 / km
shoes: Inov8 Mudclaw 312
Beaulieu Estate and Dibden.
First leg for the BOK 1st team. Was really psyched up for this and shot out of the start field much faster than I intended, 2nd through the gate just behind Ian Nixon. Was amongst the first 4 or 5 runners through the forest section; in 4th place once we'd got out on to the heath. I still hadn't figured out who was on my gaffle by #5 - now evidently none of the 3 in front of me. On my own through 6 and 7, still in 4th behind Nick B, Ian, and Rob Little at #8. Chose a slightly longer route to 11, which lost me some time to Ross McLennan who'd caught me up as we punched together. I missed #13 and spent a minute or so running in circles around the rhodo bushes. Convinced I'd lost a load of places I ran off hard on the long leg to #14, chosing the (quite a lot) longer track run to play it safe. Joe Mercer came into #14 at the same time, from the straight line direction. I put my head down and ran for it, not expecting to be able stay in front of Joe on the run-in. Somehow I did, and brought BOK into 5th. Our team finished a very respectable 8th overall.
Very pleased with myself again. 5th first leg finisher, 3rd fastest overall for my gaffle, and fastest first-leg finisher on my gaffle.
First leg for the BOK 1st team. Was really psyched up for this and shot out of the start field much faster than I intended, 2nd through the gate just behind Ian Nixon. Was amongst the first 4 or 5 runners through the forest section; in 4th place once we'd got out on to the heath. I still hadn't figured out who was on my gaffle by #5 - now evidently none of the 3 in front of me. On my own through 6 and 7, still in 4th behind Nick B, Ian, and Rob Little at #8. Chose a slightly longer route to 11, which lost me some time to Ross McLennan who'd caught me up as we punched together. I missed #13 and spent a minute or so running in circles around the rhodo bushes. Convinced I'd lost a load of places I ran off hard on the long leg to #14, chosing the (quite a lot) longer track run to play it safe. Joe Mercer came into #14 at the same time, from the straight line direction. I put my head down and ran for it, not expecting to be able stay in front of Joe on the run-in. Somehow I did, and brought BOK into 5th. Our team finished a very respectable 8th overall.
Very pleased with myself again. 5th first leg finisher, 3rd fastest overall for my gaffle, and fastest first-leg finisher on my gaffle.
Run warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Inov8 Mudclaw 312
Warm down jog with Paul C and GG