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Training Log Archive: KingTim

In the 31 days ending Jan 31, 2010:

activity	#	time	miles		km		+m
Run - Off road	13	11:18:53	88.06	(7:43)	141.71	(4:47)
Run - Road	11	6:17:57	51.98	(7:16)	83.65	(4:31)
Bike on road	15	6:05:00	78.05	(12.8/h)	125.61	(20.6/h)
Orienteering	3	3:10:08	16.47	(11:33)	26.5	(7:10)	705	17 /	19c	89%
Core Strength	4	2:35:00
Run - Terrain	1	1:15:00	8.89	(8:26)	14.3	(5:15)
Total	41	30:41:58	243.44		391.78		705	17 /	19c	89%

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Sunday Jan 31, 2010 #

7 AM

Run - Road 1:20:00 [2] 17.1 km (4:41 / km)
ahr:134 shoes: Nike Air Zoom Vomero +3

Gareth asked if I'd like to join him on his Sunday morning run. At 07:00. Nice. Since I'm nuts deep in bathroom tiling with Mr Pearson all weekend I figured this was my only chance for exercise.

A beautiful crisp clear morning, barely anyone else about. Was proper nice to run through the sunrise. Mostly did the GWR 10 mile route.

C • 134 AHR is intensity 3? Hmm... 2

Friday Jan 29, 2010 #

7 AM

Run - Road (Run to work) 42:23 [3] 9.25 km (4:35 / km)
ahr:140 shoes: Nike Air Zoom Vomero +3

Took the longer route in, through WoT and Cribbs Causeway. Felt quite tough going this morning. Legs are feeling quite awkward after last night's sprints.

C • Not surprised... 1

Thursday Jan 28, 2010 #

7 AM

Run - Road (Run to work) 28:55 [3] 6.75 km (4:17 / km)
ahr:144 shoes: Nike Air Zoom Vomero +3

Not sure how/why but I knocked a whole minute of my usual time. Didn't feel like I was pushing any harder, so quite a pleasing run.

C • probably just accelerated. 6

5 PM

Run - Road (Run home from work) 28:12 [3] 6.75 km (4:11 / km)
ahr:140 shoes: Nike Air Zoom Vomero +3

Don't know what's happened today, but I seem to be moving faster than normal.

8 PM

Run - Road 20:00 [3] 4.0 km (5:00 / km)
shoes: Salomon XT Wings

Jog to Red Maid's School for circuits and back again after.

Core Strength (BOK circuits) 45:00 [3]

Well attended this week with more 21s than any other age class. Harder session too, with the usual orienteering-based game replaced by flat-out sprinting & exercise relays.

Wednesday Jan 27, 2010 #

Note

A DIY-induced rest day, unless you count lugging about 350kg of bathroom tiles into the car, and then out again and up the stairs.

Tuesday Jan 26, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Monday Jan 25, 2010 #

6 PM

Run - Off road 21:00 [3] 4.7 km (4:28 / km)
ahr:143 max:159 shoes: Salomon XT Wings

From home to the Team Monday Clifton club hut

Run - Off road (Monday night run) 1:31:20 [3] 18.5 km (4:56 / km)
ahr:138 max:165 shoes: Salomon XT Wings

Team Monday from Clifton. Good turnout for the boys tonight. Both Matts, both Marks, Charles and Pete James on his debut with us.

Loop around Ashton Court, then a loop in Ashton Plantation and across the golf course and school playing fields back into Ashton Court and back to Clifton. Then kept going all the way home. Felt alright, but I wasn't pushing hard as I knew I had the run home to look forward to.

http://connect.garmin.com/player/23227054

Sunday Jan 24, 2010 #

Run - Off road tempo 20:00 [2] 4.0 km (5:00 / km)
shoes: VJ Supra

2km jog to and from the start/finish.

12 PM

Orienteering race (CompassSport Cup round) 1:05:44 [5] *** 11.9 km (5:31 / km) +240m 5:01 / km
ahr:168 max:181 spiked:17/19c shoes: VJ Supra

Ashley Walk (north part of Hampton Ridge map).

Ahhh, back in the New Forest. Great course, if you like running fast with little on the map to get in the way. Nothing particularly challenging about this course, just running fast through heather, bogs, gorse and a small bit of white forest.

Missed #1 losing (according to splitsbrowser) 1:12, then again on #5 losing 1:39), then lost 57s at #17 as I switched off nearing the end.

Loved the race, but maybe a few fewer long legs might have spiced it up a bit.

Finished 2nd, 9min down on Craney, with Bown a close 15s behind me. BOK got the 1-2-3 on the Brown, and with loads of other top scorers, went through in the lead.

Actually ran 13.2km
http://connect.garmin.com/player/23116332

C • Well done! 2

Friday Jan 22, 2010 #

7 AM

Run - Road (Run to work) 18:04 [3] 4.1 km (4:24 / km)
ahr:139 shoes: Nike Air Zoom Vomero +3

Cheated a bit this morning by getting a lift with Laura to Airbus and ran in from there.

Thursday Jan 21, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

Not a great start to the day. Half way down the Airbus hill my chain jumped off the chainring, twisted, and jammed between the frame and the rear cassette. Took several mins to sort out and I now have thick filthy oil all over my gloves, handlebars, brakes, and jacket sleeves. Then got to work and realised I'd left my pass at home. Just wish I had some Tesco Value bog paper to wipe all the oil up with.

4 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

8 PM

Core Strength (BOK circuits) 40:00 [3]

The usual 3 circuits of 10 exercises. Seemed a bit easier this week - maybe Jackie was saving our strength for the CompassSport Cup this weekend.

Finished with the usual relay type competition.

Wednesday Jan 20, 2010 #

7 AM

Run - Road (Run to work) 29:59 [3] 6.75 km (4:27 / km)
ahr:142 max:163 shoes: Nike Air Zoom Vomero +3

It's trying to snow again. Eye-stinging sleet in my face the whole way.

Wore my OMM trousers today for the second time ever, and got totally soaked underpants. Turns out the seam tapes and the waterproof rubbery lining have parted company, thus letting water into the crotch area. Great.

C • hee hee..... 4

5 PM

Run - Road intervals (Run home from work) 46:36 [3] 10.7 km (4:21 / km)
ahr:150 max:174 shoes: Nike Air Zoom Vomero +3

Fartlek session on the way home.

11:30 warm up then 15* 1min effort with 1 min jog, then 5:00 warm down. Totally overheated in my full waterproofs that I ran in in this morning's sleet.

http://connect.garmin.com/player/22793275

Tuesday Jan 19, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

Dark and foggy this morning. Was slowly catching another cyclist who appeared to not have a rear light. When I came up to overtake I saw there was in fact a light, one of those long thin LED lights fixed vertically up the seat post, and it was switched on. But it was totally obscured by the rear mudguard that was sticking up the air at about 60 degress right behid it. I offered some constructive criticism as I cruised past.

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Monday Jan 18, 2010 #

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

4 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

7 PM

Run - Off road (Monday night run) 1:15:55 [3] 15.85 km (4:47 / km)
ahr:133 max:176 shoes: Salomon XT Wings

The biggest Team Monday yet: Mark S, Mark B, Matt F, Matt C, Keith. Charles, and Stu, plus an equal number of girls (plus Rhys) on their own run.

Legs feeling quite fatigued after yesterday, but after a little while on the trot, they felt ok. Good pace tonight. A couple of Leigh Woods loops, then past Abbots Pool and into Ashton Court.

http://connect.garmin.com/player/22687129

Sunday Jan 17, 2010 #

12 PM

Run - Off road warm up/down 6:00 [2] 1.1 km (5:27 / km)
shoes: VJ Supra

Light jog around the horse gallops with Mark before heading to the start.

Orienteering race (QO Regional) 1:37:54 [5] 9.6 km (10:12 / km) +465m 8:13 / km
ahr:149 max:174 shoes: VJ Supra

Croydon Hill.

Usual story: running well, navigating reasonably, until one major cock-up. Wasted over 10 mins looking for no.13; was running along an indistinct path that was oviously not the one mapped, then was one path out when I thought I was attacking the shallow re-entrant. Then was all over the place for the next few (over-running, running on the wrong bearings etc.), and then I ran from 19 to 26 and then on towards 25 before I realised.

Didn't realise, until chatting the Clive afterwards, that I was running on 1:15k - I thought it was 1:10k.

Comparing splits with Mark and Clive, I was pretty competitive where I didn't make mistakes. FInished 3rd, 18 mins behind Clive, and 11 behind Mark.

Garmin tells me I ran 12.6km. http://connect.garmin.com/player/22578820

Saturday Jan 16, 2010 #

12 PM

Orienteering race (BOK sat league) 26:30 [5] 5.0 km (5:18 / km)
shoes: VJ Supra

Silk Wood / Westonbirt Arboretum. Green course (nothing higher than green). Great little area, made trickier by the last remaining snow covering up many small paths and rides. Spiked all bar one, lost almost 2 mins at 8, losing the race to Dr Bone. Good fun though, and nice to orienteer again after what seems like ages.

Friday Jan 15, 2010 #

Note

We are getting 2 bunnies this weekend.... :o)

C • And how cute are they?? ;o... 2

7 AM

Run - Road (Run to work) 30:48 [3] 6.75 km (4:34 / km)
ahr:141 shoes: Nike Air Zoom Vomero +3

5 PM

Run - Road (Rub home from work) 43:00 [3] 9.5 km (4:32 / km)
shoes: Nike Air Zoom Vomero +3

Just a few patches of slush left now.

Thursday Jan 14, 2010 #

Note

Laura is feeling better now.... she doesn't keep me awake at night anymore

7 AM

Run - Off road (Run to work) 31:11 [3] 6.75 km (4:37 / km)
ahr:149 max:172 shoes: Nike Air Zoom Vomero +3

Thought I'd try the road shoes today. Very slippy in the soggy slush, hence the longer time.

5 PM

Run - Off road (Run home from work) 29:25 [3] 6.75 mi (4:21 / mi)
ahr:140 max:162 shoes: Nike Air Zoom Vomero +3

Home the short route. Very slushy now, and lots of bare tarmac available to run on. Found myself running on the actual road where I could, just because running on the wet slush is so infuriating.

Supporting Whitesheep's early morning HR theory, I ran exactly the same route to and from work today. This morning took 31:11, AHR 149, MHR 172 (why so high?!). This evening took 29:25, AHR 140, MHR 162 (and it's more uphill coming home).

8 PM

Run - Road 10:00 [2] 2.0 km (5:00 / km)
shoes: Salomon XT Wings

Run to circuits

Core Strength (BOK circuits) 40:00 [3]

A bit thin on the ground this week, first week back. Good session, not too many upper body exercises in a row which was a relief. Jackie added in a couple of my suggested exercises this week.

Wednesday Jan 13, 2010 #

Note

Laura is always right.....

7 AM

Run - Off road (Run to work) 32:45 [3] 6.75 km (4:51 / km)
ahr:147 max:167 shoes: Salomon XT Wings

Another few inches of snow overnight, and still snowing while we ran. Ran with Laura for the first half of the way. Interesting running on fresh snow over the top of ice and slush.

4 PM

Run - Off road (Run home from work) 48:00 [3] 10.1 km (4:45 / km)
ahr:143 max:173 shoes: Salomon XT Wings

Been snowing all day, but it's now stopped and seems to be warming up. Lots of fresh deep snow to run in though. Can really feel the hip flexors working hard. Decided that since it's so misty and with snow everywhere there'd be enough ambient light to run the last bit around Badock Woods. There was. City light reflecting off ground and sky. Nice.

Tuesday Jan 12, 2010 #

Note

I love Laura

7 AM

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Argh my eyes! Head into wind, heavy sleet, no eye cover. Stings like hell. Rode the length of Coniston Road with my eyes practically shut. Not nice.

Monday Jan 11, 2010 #

Note

Laura is great

7 AM

Bike on road (Bike to work) 25:00 [2] 6.75 km (16.2 kph)

Rode my MTB with treads this morning, but rather than using my weekend to get the bike ready, I left it until this morning.

OMG someone at the council turned the traffic tap on full blast today, and with icy snow all along the edges of the road and pavements, I had no choice other than to sit in the queues.

5 PM

Bike on road (Bike home from work) 20:00 [3] 6.75 mi (20.3 mph)

7 PM

Run - Off road (Monday night run) 1:16:45 [3] 11.6 km (6:37 / km)
ahr:123 max:164 shoes: Salomon XT Wings

Only Charles and I this week. Ran from ours in the snow. Badock Wood then Blaise for the usual series of Daniel approved loops.

http://connect.garmin.com/player/22167170

Friday Jan 8, 2010 #

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

A bit dodgy on my slicks. Was intending to MTB to work, but would've had to spend ages swapping the lights to it from my commuter bike and pumping the tyres and would've been late to work.

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Thursday Jan 7, 2010 #

Run - Off road (Run to work) 29:44 [3] 6.75 km (4:24 / km)
ahr:154 shoes: VJ Supra

Much freezing overnight so it's back to the dobs for running, which seems to have knocked 45 sec off the time.

Run - Off road (Run home from work) 43:48 [3] 9.4 km (4:40 / km)
ahr:135 shoes: VJ Supra

Exactly the same as yesterday, but 2 seconds quicker.

Wednesday Jan 6, 2010 #

Run - Off road (Run to work) 30:30 [3] 6.75 km (4:31 / km)
ahr:153 shoes: Salomon XT Wings

3 inches of snow overnight. Couldn't resist running through the virgin snow. Turned out to be the quickest way to travel - I was overtaking cars. The only bad bit about it was the wind in my face blowing snow into my eyes the whole way - felt like needles.

Heart rate seems higher than usual. Either due to my excitement at the snow, the fact that my soaking wet Buff was restricting my breathing, or I'm beginning to develop Laura's cold.

So it seems there are only 2 of us in my team who have the balls to travel to work today.

C • Only three inches? 3

Run - Off road (Run home from work) 43:50 [3] 9.4 km (4:40 / km)
ahr:145 shoes: Salomon XT Wings

Snowed all day. Lovely running.

I think, as Owl says, the higher HR is just because it's harder running in snow. Oddly, the HR was lower running home, despite it being more uphill and me pushing a bit harder.

C • I get far less speed for a ... 1

Tuesday Jan 5, 2010 #

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

Rode in the Buff this morning to save my forehead from the brain-freeze I got yesterday.

C • Buffs 2

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Starting to snow lightly...

Core Strength 30:00 [3]

The usual exercises and stretching, on the living room floor this time. 15s of each, and an extra 15 press-ups at the end.

Monday Jan 4, 2010 #

Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)

Pretty sure it was below freezing this morning.

C • -7 C at 8:30 in Southmead 3

Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)

Seems to be no warmer at the end of the day.

Run - Off road 21:40 [3] 4.6 km (4:43 / km)
ahr:138 max:159 shoes: Salomon XT Wings

Run to Keith & Matt's Team Monday Clifton club hut.

Slipped and slid up Henleaze Road then across the middle of the frozen Downs. Totally misunderestimated how far it would be - had about 2-3km in my mind.

Run - Terrain (Monday night run) 1:15:00 [3] 14.3 km (5:15 / km)
ahr:130 max:157 shoes: Salomon XT Wings

From the Clifton Club Hut with Keith, Mark S, Charles and Laura D.

Charles had us running in dizzying loops all over Ashton Court. Started to struggle with heavy legs and lack of energy after about 45mins (1 hour running since home), and was considering asking for a lift home from Clifton, but that eventually disappeared and felt I fine again by the time we'd crossedback over the suspender bridge.
http://connect.garmin.com/player/21695255

Run - Off road 22:00 [3] 4.6 km (4:47 / km)
ahr:139 max:158 shoes: Salomon XT Wings

Run home from Clifton, across middle of the Downs and down Henleaze Road. Fortunately it's mostly downhill so the momentum helped me.

I was freezing cold and feeling quite weak by the end. I think I'd burnt off all the calories I had to spare.Turned out to be a proper long run this evening, more than I'd planned for, and adding the biking to that, quite a lot for one day. A big start to the new year's training.

Sunday Jan 3, 2010 #

Run - Off road 55:00 [3] 10.0 km (5:30 / km)
ahr:140 shoes: Salomon XT Wings

Run with Gareth in the cold sunshine. Lots of frost and icy roads making it really slippy on everything other than grass. Nice to get out though and start to work off all the beer, wine and cheese.

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