Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: KingTim

In the 31 days ending Aug 31, 2010:

activity	#	time	miles		km		+m
Run - Off road	12	10:42:14	87.94	(7:18)	141.53	(4:32)	1260
Bike on road	24	8:21:17	111.14	(13.3/h)	178.86	(21.4/h)
Run - Road	10	7:54:46	68.89	(6:54)	110.86	(4:17)	631
Run - Terrain	5	7:08:31	51.46	(8:20)	82.82	(5:10)	1545
Orienteering	1	45:06	6.28	(7:11)	10.1	(4:28)
Core Strength	1	10:00
Total	49	35:01:54	325.71		524.17		3436

2:33

0:00

» now

Tuesday Aug 31, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Bike on road (BFW) 15:00 [3] 6.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

From work to the AXA sports ground for the AXA5 race.

6 PM

Run - Off road warm up/down 10:00 [3] 2.5 km (4:00 / km)
shoes: Nike Zoom Vomero+ 5

Jogging around the AXA pitches warming up and warming down.

Run - Road race (AXA 5 race) 31:29 [5] 8.82 km (3:34 / km) +66m 3:26 / km
shoes: Nike Zoom Vomero+ 5

The annual inter-company race form the AXA sports ground, Cribbs main road, Hollywood Lane, Berwick Lane, Henbury, and back to the pitches.

Wasn't feeling very strong while warming up, but once we'd got going I settled into the pace. Pushed hard all the way, and succeeded in overtaking two guys on the long uphill towards the end. Finished 6th or 7th I think.

2008: 33:06
2009: 32:11
2010: 31:29

http://connect.garmin.com/player/47043304

7 PM

Bike on road (HFW) 10:00 [3] 4.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

Monday Aug 30, 2010 #

11 AM

Run - Road warm up/down 17:00 [2] 3.1 km (5:29 / km)
shoes: Salomon XT Wings

Warm up and warm down with Matt & Grace and Laura.

Orienteering race (TVOC Regional) 45:06 [5] 10.1 km (4:28 / km)
shoes: Salomon XT Wings

Didcot Ladygrove estate urban race. Straight line distance 6.2km

A really nice day, and really good event through a modern housing estate and the associated grassy areas and paths.

As expected, the opportunity to run at full pelt around the roads and path led to some significant mistakes and time loss, but it was all good fun.

Craney started 3 mins behind me so I was doing my best orienteering (running fast and planning ahead quite successfully) to keep ahead as long as possible. When he did catch me, just before #13, I sped up and of course buggered up the route to #14 quite significantly. Later a group of kids kindly surrounded #20 so I couldn't see it, and spent a minute or so watching me look for it while shouting out random three-digit numbers until I asked them where it was, and they stepped away from it. Cheers.

Finished 6th (I think), 10 mins behind Matt.

http://connect.garmin.com/player/46854023

Saturday Aug 28, 2010 #

11 AM

Run - Terrain long 2:33:21 [3] 24.6 km (6:14 / km) +663m 5:30 / km
ahr:135 max:173 shoes: Asics Gel

Long mountain run in the Black Mountains with Keith, Matt&Grace, Mark&Alice and Charles, me with my great big bulging sack again, about 4.5kg.

Parked at Llantony Priory and ran straight up to the ridge, along the Offa's Dyke path to Hay Bluff, then down and up to Lord Hereford's Knob, and back along the ridge/valley.

A great day for it, warm and sunny, but with a chilly gale blowing from the northwest. Felt pretty good today, legs felt strong and despite only eating a bowl of porridge 3 hours before we ran, I didn't feel tired until well over 2 hours.

http://connect.garmin.com/player/46519797

C • photos 3

Friday Aug 27, 2010 #

7 AM

Run - Road (RTW) 1:01:37 [3] 14.4 km (4:17 / km)
ahr:151 shoes: Nike Zoom Vomero+ 5

It's stopped raining!

Westbury, Canford Lane, down the Dingle, up the gorge through Blaise, down to Hallen, Berwick Road, Hollywood Lane, Asda car park, work.

Feeling better this morning, and picked the pace up for the last 20 mins or so.

5 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

Thursday Aug 26, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Run - Off road (RFW) 48:53 [3] 10.42 km (4:41 / km) +71m 4:32 / km
shoes: Asics Gel

Another wet drizzly day.

Around airfield, Henbury meadows, Blaise, Westbury. Wasn't feeling particularly good tonight. It all felt a bit of a struggle.

http://connect.garmin.com/player/46234456

Wednesday Aug 25, 2010 #

7 AM

Run - Road (RTW) 30:27 [3] 6.92 km (4:24 / km)
ahr:144 shoes: Nike Zoom Vomero+ 5

5 PM

Run - Road long (RFW) 1:48:05 [3] 24.0 km (4:30 / km) +179m 4:20 / km
ahr:131 max:159 shoes: Nike Zoom Vomero+ 5

Pouring with rain, like properly pouring for the whole time. Soaked through to the bone even through my warty proof.

Nonetheless a nice comfortable steady run and I felt I could have gone on for longer.

Did a loop around Bradley Stoke, then across to Cribbs, Henbury, through Blaise, Stoke the Bishop, Downs, Henleaze. Lots and lots of water around.

http://connect.garmin.com/player/46111294

Tuesday Aug 24, 2010 #

Note

Another day walking miles around Bournemouth and Poole, then travelling back to Bristol. Got back too late to do any training.

Monday Aug 23, 2010 #

6 PM

Run - Terrain long (OMM training) 1:36:30 [3] 21.56 km (4:29 / km) +190m 4:17 / km
shoes: Asics Gel

Still in the New Forest, on business for a couple of days.

After a long wet day of walking around Bournemouth the sun came out just in time to get a decent long evening run. Parked in Burbush Car Park just west of Burley and set off with my great big bulging sack.

I had a nice long 2hour+ route in mind, out to Brockenhurst, up to Bolderwood and around the north of Burley, but as I progressed I was getting more and more concerned that I would overrun the 9pm hotel restaurant closing time, so I had to cut it shorter.

Headed eastwards alongside the old railway line, through Holmesley Inclosure, Wilverley Inclosure, Yewtree Bottom, Setthorns, Hincheslea, South and North Weirs, Rhinefield, Ferny Knap Inclosure, my usual A35 underpass was flooded, so went to the Naked Man crossing, Clay Hill, Cott Lane, Slap Bottom and back to the car.

http://connect.garmin.com/player/45976649

C • Slap Bottom 2

Sunday Aug 22, 2010 #

10 AM

Run - Road race (Everton 10k) 35:59 [5] 10.0 km (3:36 / km)
shoes: Nike Zoom Vomero+ 5

As I was visiting mother for the weekend I just had to do the 10k race in the village where I grew up. It's part of a southern road running league so there was a good strong turnout.

Was never going to be a pb race cos there's a couple of hills at 5km and 8km, but I was pleased at how close I was to it.

Settled into 5th after 500m with 1&2 way ahead and accellerating and 3&4 a couple of hundred metres ahead. By 5km #4 had dropped back from #3 and I was gaining on him. Overtook him just before the first downhill, but he passed me on the downhill stretch. Climbing back up the other side he slowed and I passed him, and left him.

Finished in 4th place. Winner was 32-something.

5km in 17:41

Km splits:
3.24
3.39
3.30
3.30
3.38
3.42
3.40
3.37
3.40
3.36

Saturday Aug 21, 2010 #

12 PM

Run - Terrain 54:56 [3] 13.25 km (4:09 / km) +102m 4:00 / km
ahr:152 shoes: Asics Gel

In the New Forest for the weekend, so I made the most of the grey, wet, windy weather and ran around Wilverley, and Burley.

http://connect.garmin.com/player/45976601

Friday Aug 20, 2010 #

7 AM

Run - Off road (RTW) 45:40 [3] 10.03 km (4:33 / km)
shoes: Asics Gel

Didn't enjoy this run. Felt like I'd hit the wall by the time I got to the end of our road. The rest of the run was hard work. Not so much the lungs as the legs and stomach. Just didn't feel like a runner today.

Westbury, Blaise, Henbury, airfield.

Thursday Aug 19, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

6 PM

Run - Off road 34:24 [3] 7.5 km (4:35 / km)
ahr:133 max:163 shoes: Asics Gel

Easy little run around Westbury to test the lungs out. Felt fine once I'd cleared the airways.

http://connect.garmin.com/activity/45219264

Wednesday Aug 18, 2010 #

Note
(sick)

C • Really? 8

Tuesday Aug 17, 2010 #

Note
(sick)

It was bound to happen. Spending the weekend with a sick 2 year-old during a period of hard training was always going to end like this.

Friday Aug 13, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

C • single speed 4

12 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Run - Road tempo 1:12:30 [4] 18.02 km (4:01 / km) +280m 3:44 / km
ahr:152 max:175 shoes: Nike Air Zoom Vomero +3

A good hard road run with the Counting Crows.

Westbury, Henbury Hill, tarmac through Blaise to the bottom car park, up Westbury Lane, Portway, up Bridge Valley Road (which is still open to pedestrians), around Downs and home through Henleaze.

Steady pace for the first 5 or so km to the top of Sea Mills then opened up the gas and ran around 5.45/m pace to the bottom of BVR, and again around the Downs. Felt good, felt strong.

http://connect.garmin.com/player/44361441

Thursday Aug 12, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

12 PM

Run - Off road 29:19 [2] 5.37 km (5:28 / km)
shoes: Asics Gel

Lunchtime run with Gemma. Over the other side of the M5 and down through the woods behind Almondsbury. The nettles are still there.

5 PM

Bike on road (BFW) 41:17 [3] 16.5 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

Rode back via Almondsbury, Easter Compton, Hallen and Henbury.

http://connect.garmin.com/player/44232193

Wednesday Aug 11, 2010 #

7 AM

Run - Road (RTW) 32:05 [2] 7.0 km (4:35 / km)
shoes: Nike Air Zoom Vomero +3

Nice gentle trot hoping to disperse some of last night's lactating. Body starting to feel sore from the surprise core workout.

4 PM

Run - Off road (RFW) 1:31:53 [3] 19.74 km (4:39 / km) +199m 4:26 / km
shoes: Nike Air Zoom Vomero +3

Two things I hate about summer: 1) everywhere is overgrown, so trying to explore new footpaths to run along results in a slow, painful run leaving you with red itchy throbbing legs; 2) the air is thick, either with pollen in summer, or with flying wildlife, resulting in a run punctuated by enforced stops to remove half the contents of Noah's arc from your eyes and throat.

Add those two gripes to the fact that my whole body aches from last night, rendering me stiff and malcoordinated, and what you get is a rather unpleasant way to spend 90 minutes of what is actually a really nice evening.

Thought I'd look for a more interesting long route home by following the Community Forest Path north of the M5 through Over, Easter Compton, Compton Greenfield and Spaniorum Hill, on the assumption that a proper named waymarked footpath would be well maintined. It isn't, and my aching torso made all the ducking, diving and weaving between the nettles and brambles very hard work and painful.

Despite my whinging though, it is a very nice way to go home with some great views over the Severn. Once back into Henbury, I did the old familiar route through Blaise, Kings Weston, Portway, Sea Mills, Trym valley, Blaise, Westbury. Was glad to get home.

http://connect.garmin.com/player/44113295

Tuesday Aug 10, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

7 PM

Run - Off road warm up/down (GWR training) 28:10 [2] 4.16 km (6:46 / km)
ahr:133 shoes: Nike Air Zoom Vomero +3

Warm up, drills, strides, and warm down around the very wet pitches after a day of rain.

Run - Off road intervals (GWR training) 15:45 [5] 4.71 km (3:21 / km)
ahr:161 max:183 shoes: Nike Air Zoom Vomero +3

A bit of a variation this week.

10*1.5 laps of the pitches (470m) with a core exercise for 1 minute in between.

Time Pace
01:31 03:01
01:37 03:17
01:35 03:18
01:35 03:22
01:39 03:19
01:37 03:25
01:34 03:21
01:35 03:13
01:33 03:13
01:29 03:08

C • ouch 2

Core Strength intervals (GWR training) 10:00 [3]

10*1min in between running reps.

Plank, push-ups, star jumps, crunches, split leg squat thrusts, and round again

Monday Aug 9, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Giant XTC MTB

5 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Giant XTC MTB

In the pi$$ing rain and wind

6 PM

Run - Terrain (Monday night run) 1:24:15 [3] 16.6 km (5:05 / km) +270m 4:42 / km
shoes: Asics Gel

A Team Monday outing this week for Matt F, MarkS and Charles.

We met on Charles' recommendation at the DogInn car park in Old Sodbury on the Cotswolds Way. Ran north along the Way for 45 mins to Hawkesbury Upton then turned back and retraced our steps. Still in the pi$$ing rain, but it was really nice to run somewhere new, and the occasional break in the cloud afforded some stunning views across South Gloucestershire.

http://connect.garmin.com/player/43871671

Sunday Aug 8, 2010 #

5 PM

Run - Off road 58:48 [3] 12.23 km (4:48 / km)
shoes: Asics Gel

Thought I'd better do as I'm told so I jacked in the long 2-hour run in favour of a backpack hill session.

OMM sack packed with tent and 2L water = roughly 5kg in total.

Steady trot across Downs and over Suspender Bridge to the top of Nightingale Valley and back again after the hill reps.

Run - Terrain hills (OMM training) 39:29 [4] 6.81 km (5:48 / km) +320m 4:42 / km
ahr:160 shoes: Asics Gel

4 reps down and up the full length of Nightingale Valley: 850m, 80m climb with 5kg pack. No tussocks unfortunately, but the rock was wet slippy and muddy. Just need to get me a set of lady weights to complete the training package.

Oddly I seemed to be getting quicker...
05:22
05:17
05:16
05:12

Saturday Aug 7, 2010 #

11 AM

Run - Road 39:34 [3] 8.6 km (4:36 / km) +106m 4:20 / km
shoes: Nike Air Zoom Vomero +3

Gentle trot over the Downs and through Sneyd Park and Stoke the Bishop.

http://connect.garmin.com/player/43463814

Friday Aug 6, 2010 #

Note

Went to the physio the rapist again this morning for my hamstring. Actually since last week's massage the hammies have been a lot better, although not 100% - I can still feel pain when I do a certain stretch. The ever recurring soleus pain has been particularly bad this week so he had a go at them as well today.

His theory is that the soleus get over-stretched by hill running (muscles working hard while being fully stretched is the most effort muscles ever have to go through). So my daily stretching of them is possibly just compounding the problem. He showed me a lateral-twisting type massage which will hopefully ease the pain while not actually stretching them.

He dismissed me after the session and said there's no need to go back but he did recommend a couple of visits between now and the marathon, and one during the final week to loosen the soleuses.

As for the groin pain that I grumbled about a couple of months ago, it seems to have finally gone...touch wood.

C • Marathon 8

8 AM

Bike on road (BTW) 30:00 [3] 10.0 km (20.0 kph)
shoes: Mongoose Maurice Singlespeed

Via my physio the rapist

4 PM

Bike on road (HFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Run - Off road 1:33:59 [3] 21.25 km (4:25 / km) +355m 4:05 / km
ahr:142 max:174 shoes: Asics Gel

Around Downs, over suspender bridge, Ashton Court deer park, dropped down to Bower Ashton and around the police horse centre, towpath, up into Leigh Woods next to the bottom of paradise, suspender bridge, across Downs and home.

Felt good, nice steady pace.

http://connect.garmin.com/player/43395211

Wednesday Aug 4, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

4 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

5 PM

Run - Off road 1:22:16 [4] 19.25 km (4:16 / km) +332m 3:56 / km
ahr:151 shoes: Salomon XT Wings

On my own across Downs and clockwise loop around Ashton Court and the quarry. Once I'd finished the hill climbing and reached the road at the back of the quarry I upped the pace to hold it sub 3:50/km.

http://connect.garmin.com/player/43145540

Tuesday Aug 3, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

4 PM

Bike on road (BFW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

6 PM

Bike on road 25:00 [3] 10.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed

Rode to GWR training and back.

7 PM

Run - Road warm up/down (GWR coaching) 25:00 [2] 4.0 km (6:15 / km)
shoes: Asics Gel

Warm up jog to Glenavon, strides, drills etc, and warm down jog back to clubhouse.

Run - Road intervals (GWR coaching) 21:00 [5] 6.0 km (3:30 / km)
shoes: Asics Gel

5*1200m around Glenavon with 2:20 recovery between.

Legs felt heavy tonight, but managed to maintain a decent consistency.

Time Pace
04:09 03:18
04:15 03:26
04:12 03:21
04:12 03:21
04:12 03:21

Monday Aug 2, 2010 #

7 AM

Bike on road (BTW) 20:00 [3] 6.75 km (20.3 kph)
shoes: Mongoose Maurice Singlespeed

4 PM

Bike on road (BFW) 20:00 [3] 6.75 mi (20.3 mph)
shoes: Mongoose Maurice Singlespeed

7 PM

Run - Off road race (Blaise Blazer) 23:02 [5] 5.87 km (3:55 / km) +160m 3:27 / km
shoes: Asics Gel

The last Blazer of the year. A big field tonight as it's the club match too. Wasn't expecting to be especially fast after a tough weekend so I was delighted with the outcome.

Was in 5th for the first half then snuck into 4th on the hairpin at the bottom of the gorge. Chased the 3rd guy along the bottom, up the big climb and around the ridge, then eventually overtook him on the muddy path down towards the grass. Managed to create a bit of distance ahead of him along the flat grass and maintained that up to the finish.

3rd place (winner was Ben Morley GWR in 21.50). Won myself a bottle of red.
Beat last month's time by 49 seconds.

GWR finished second to Westbury Harriers.

C • It's cookie time! 7

Run - Off road warm up/down 10:00 [2] 2.0 km (5:00 / km)
shoes: Asics Gel

Jogging around the lawns of Blaise warming up. Forgot about the warm down afterwards.

Sunday Aug 1, 2010 #

12 PM

Run - Off road 1:10:05 [3] 16.5 km (4:15 / km) +143m 4:04 / km
ahr:149 max:171 shoes: Asics Gel

Just me and the Counting Crows. Was intending this to be a tempo pace run, at least for the Ashton Court section, but the overall pace was the same as yesterday so I'm not logging it as tempo.

Across Downs, over Suspender Bridge, loop around the Ashton Golf Course (tried to keep sub 4min/km), back over bridge, around Downs and back home.

Passed one of my bosses on the Downs, then passed Akhilleus and the Sheffield Massive walking towards AC. Felt a bit rude simply shouting 'Oi' at them as I passed, but I had a schedule to stick to and I was half way through one my favourite songs.

http://connect.garmin.com/player/42662749

« Earlier | Later »