Training Log Archive: KingTimIn the 31 days ending Mar 31, 2010:
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Wednesday Mar 31, 2010 #
Orienteering 1:09:59 [3] 8.4 km (8:20 / km) +124m 7:46 / km
ahr:144 max:177 shoes: VJ Supra
Mark had set out 50 controls over a 6.5km course to do as a control picking exercise. Very useful but it did nothing to boost my confidence for the weekend. I just couldn't get the hang of it. Took me ages to get my head around the 1:7500 scale, and even then I just couldn't figure out what was going on. The only way I could navigate was to stop and look carefully at the map. No hope of being able to do it while running, just too much detail. I tried doing as Mark said and just went by the big features, which worked fine until I was in the circle. Then I got very lost, almost every time.
But despite the difficulty, it was really good fun, albeit effing prickly around the ankles, and definitely worth going to, even if it was evidently not worth waiting for us to finish ;o)
New Garmin feature tells me that although I was out for 1:09:59, I was actually moving for only 55:08. That's 15 mins of standing still reading the map or looking for the control. I really need to do something about that.
http://connect.garmin.com/player/28517167
Run - Road 13:00 [3] 2.2 km (5:55 / km)
shoes: VJ Supra
Tuesday Mar 30, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
Monday Mar 29, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
Sunday Mar 28, 2010 #
Run - Off road race (Forest of Dean Half M'thn) 1:20:26 [5] 13.1 mi (6:08 / mi)
ahr:169 shoes: Nike Air Zoom Vomero +3
Started a few rows back off the start line and spent the first few minutes jostling for some space to get into my rhythm. On road for the first 500m then on to the forest tracks. Downhill pretty much all the way to mile 3, then a long gentle climb for what felt like ages. I'd settled into my niche alongside a couple of other guys and we pushed each other up to the top at the north end, culminating with a two steep zig zags. The other two seemed to slow down after that, and I was on my own for the rest of the race - the next guy in front was a good minute ahead and didn't seem to be getting any closer. One of the marshals told me I was in 7th at about mile 8 or 9. I couldn't see any hope of gaining a better position, so I was just concerned with keeping those behind me where they were.
Along a long level stretch through New Beechenhurst and Mallards Pike I was comfortably cruising at 6min/miles, and passed mile 10 in almost exactly 60, so I thought for a moment I was on for a pb attempt. But then after mile 11 we left the hard pack gravel to run up a muddy steep ride through deep soggy furrows and puddles. Pace dropped right down at this very unwelcome climb, but soon after mile 12, we were back on the gravel and the end was in sight.
Finished 7th feeling very pleased with my performance. Apart from a few bouts of stitch which required some concentrated heavy breathing to sort out, I was feeling strong and comfortable the whole way. I think despite the lack of speed training this winter compared to previous winters, the increased base training of running to and from work a lot more seems to have paid off. I said this after the New Forest Half back in September, but I reckon if I'd run a flat road half today instead of a hilly trail half, I'd have got a new pb.
Miles - split
1 - 5:39
2 - 5:21
3 -
4 - 12:05
5 - 6:42
6 - 6:11
7 -
8 - 12:22
9 -
10 - 12:38
11 - 6:13
12 - 6:22
13 - 6:02
13.1 - 0:46
http://connect.garmin.com/player/28276743
Run - Off road warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Nike Air Zoom Vomero +3
Friday Mar 26, 2010 #
Run - Road (Run to work) 47:43 [3] 10.8 km (4:25 / km)
ahr:146 shoes: Nike Air Zoom Vomero +3
Lovely morning for it. Overtook a guy cycling up the hill towards Crane Towers. He muttered something as I passed him but I couldn't hear over my iPod.
Thursday Mar 25, 2010 #
Run - Road (Run to work) 28:57 [3] 6.75 km (4:17 / km)
ahr:155 shoes: Nike Air Zoom Vomero +3
Run - Road (Run home from work) 41:53 [3] 9.0 km (4:39 / km)
ahr:132 shoes: Nike Air Zoom Vomero +3
Was intending to do a fartlek session but that was reduced to a handful of stride-outs whenever the gut would allow it.
Wednesday Mar 24, 2010 #
Note
Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
Monday Mar 22, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Run - Off road (Monday night run) 1:02:00 [3] 12.0 km (5:10 / km)
shoes: Asics Gel
Sunday Mar 21, 2010 #
MTB offroad 1:50:00 [2] 23.2 km (12.7 kph)
Lovely day for it, warm and sunny. Turns out the whole of our ride was on the FoD Half route as there were loads of signs around warning the public about the race next weekend.
Friday Mar 19, 2010 #
Run - Road (Run to work) 31:30 [3] 6.75 km (4:40 / km)
shoes: Nike Air Zoom Vomero +3
Run - Road long (Run home from work) 1:42:28 [3] 21.43 km (4:47 / km)
ahr:130 max:152 shoes: Nike Air Zoom Vomero +3
Raining all the way, but quite mild. Could feel the rucksack getting heavier as it got wetter (or maybe I was just getting more tired). Felt like quite a struggle after 80 mins. Don't think I ate enough today.
http://connect.garmin.com/player/27419273
Thursday Mar 18, 2010 #
Run - Off road (Run to work) 44:41 [3] 9.5 km (4:42 / km)
ahr:157 shoes: Asics Gel
Run - Off road (Run home from work) 44:51 [3] 9.5 km (4:43 / km)
ahr:138 shoes: Asics Gel
Core Strength (BOK circuits) 40:00 [3]
Wednesday Mar 17, 2010 #
Run - Road (Run to work) 28:04 [3] 6.75 km (4:09 / km)
ahr:147 shoes: Nike Air Zoom Vomero +3
Run - Road warm up/down (Run home from work) 16:22 [3] 3.6 km (4:33 / km)
ahr:140 shoes: Nike Air Zoom Vomero +3
Run - Road intervals (Run home from work) 30:00 [4] 7.31 km (4:06 / km)
ahr:160 max:175 shoes: Nike Air Zoom Vomero +3
Tuesday Mar 16, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
Monday Mar 15, 2010 #
Run - Terrain (Monday night run) 1:06:41 [3] 12.88 km (5:11 / km)
ahr:147 max:178 shoes: Asics Gel
A good proper terrain run on proper hills with proper nice views from the tops.
All this followed by a proper feed back at the club hut.
http://connect.garmin.com/player/27110995
Sunday Mar 14, 2010 #
Run - Off road tempo 10:00 [2] 1.5 km (6:40 / km)
shoes: VJ Supra
Orienteering race (WIM Winter Warmer) 1:01:24 [5] 9.5 km (6:28 / km) +220m 5:48 / km
ahr:161 max:183 shoes: VJ Supra
This week I'll be mostly loving orienteering. Faith restored (for the time being...).
Actually a really nice area. Due to 'military reasons' the main sandy tank training area was recently removed from our use, so at the last minute the planner had to squeeze all the courses on to the small bit of reasonably technical adjacent woodland, therefore no Black was offered.
As a consequence this course became more like a middle distance race in the woods, with an interlude of fast track runs around some fields, followed by a few final short legs back in the woods.
I managed to stay in touch with the map (after a bit of a struggle to #1) for the whole race, and was running well. A few small wobbles, but on the whole a pleasing race. Result: just managed to beat Sam Massey and Ben Chesters to take the win.
Either Garmin was having issues today or the map is very misaligned with the ground, but this GPS track took a lot of tweaking to make it fit the course...
Saturday Mar 13, 2010 #
MTB offroad 1:30:00 [2] 19.0 km (12.7 kph)
Friday Mar 12, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 7:00 [3] 3.0 km (25.7 kph)
Thursday Mar 11, 2010 #
Run - Road (Run to work) 14:01 [3] 3.1 km (4:31 / km)
ahr:143 shoes: Asics Gel
Run - Off road 42:29 [4] 10.6 km (4:00 / km)
ahr:159 max:183 shoes: Asics Gel
Run - Off road (Run home from work) 45:15 [3] 9.5 km (4:46 / km)
ahr:141 max:156 shoes: Asics Gel
Nice steady run around the airfield again.
http://connect.garmin.com/player/26709115
Core Strength (BOK Circuits) 40:00 [3]
Wednesday Mar 10, 2010 #
Run - Road (Run to work) 29:14 [3] 6.75 km (4:20 / km)
ahr:142 shoes: Nike Air Zoom Vomero +3
Run - Road warm up/down (Run home from work) 17:24 [3] 3.55 km (4:54 / km)
ahr:140 shoes: Nike Air Zoom Vomero +3
Run - Road intervals (Run home from work) 30:00 [4] 7.3 km (4:07 / km)
ahr:161 max:180 shoes: Nike Air Zoom Vomero +3
Passed Mr Crane en route, who was presumably on an easy rep of a similar session.
http://connect.garmin.com/player/26632226
Tuesday Mar 9, 2010 #
Bike on road (bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 30:00 [3] 10.0 km (20.0 kph)
Monday Mar 8, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
Run - Off road (Monday night run) 1:22:35 [3] 16.4 km (5:02 / km)
ahr:141 max:170 shoes: Asics Gel
Unfortunately Mark S and Charles dropped out as we left Leigh Woods, leaving us with Keith. Shame.
http://connect.garmin.com/player/26497123
Sunday Mar 7, 2010 #
Run - Terrain warm up/down 23:00 [2] 4.0 km (5:45 / km)
shoes: VJ Supra
Orienteering race (SARUM Saunter) 1:26:26 [4] 11.7 km (7:23 / km) +270m 6:37 / km
ahr:151 max:180 shoes: VJ Supra
Actually not too bad an area, if you prefer running to orienteering.
Was hoping for a better moral-boosting run today, in a burn-off against Bown. Denied.
Mark caught up the 2 minutes on me by #7 through mistakes of mine on #2, #5, #6 and #7. We took different routes to #8 and arrived together, then I ballsed up #9, but caught him on a track run to #10, then put my map down and followed him to #11 and #12, then en route to #13 I chickened out and had to slow down to look at my map, and I didn't see him again. Then Hanne appeared along side me, and we played cat and mouse for a little while before I finally managed to out-run her. Lost my motivation after this and just ambled around the rest of the course.
A beautiful sunny day again, but effing freezing - too cold for just an o-top. Nice running, mostly nice woods, still a long way off being pleased though.
Finished 6th out of 10, 12:38 behind Mark, Roger Thetford, Grace, and only just in front of Charles.
Friday Mar 5, 2010 #
Run - Off road (Run home from work) 48:26 [3] 10.0 km (4:51 / km)
ahr:140 max:165 shoes: Salomon XT Wings
http://connect.garmin.com/player/26129534
Thursday Mar 4, 2010 #
Bike on road (Bike to work) 20:00 [2] 6.75 km (20.3 kph)
Bike on road (Bike home from work) 20:00 [3] 6.75 km (20.3 kph)
Core Strength (BOK circuits) 40:00 [3]
Very thin on the ground this week, only 9 people there. Also, a nice easy week.
Did some running drills for the first 10 mins which was a nice change, then did 2 circuits of mostly upper body and core exercises. Then did some sitting down balancing on the coccyx and throwing a basketball back and forth, and side to side. Then the usual map game.
Felt a bit light headed several times and had to sit down with my head between my legs to sort myself out.
Wednesday Mar 3, 2010 #
Note
(sick)
Tuesday Mar 2, 2010 #
Note
(sick)
Monday Mar 1, 2010 #
Note
(sick)