Training Log Archive: KingTimIn the 31 days ending May 31, 2013:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||
Wednesday May 29, 2013 #
12 PM
Run - Off road 27:00 [3] 5.2 km (5:12 / km)
shoes: New Balance Minimus MT10RD
From work, on my own, up on to Clevedon Court hill through the woods to the radio masts to do some hill reps.
Then back again afterwards.
Then back again afterwards.
Run - Off road hills 23:00 [4] 3.2 km (7:11 / km) +280m 5:00 / km
shoes: New Balance Minimus MT10RD
Four reps of the hill up from Clevedon Lane to the masts.
400m continuous climb; lower 200m proper rugged rock/rubbly/gravel, upper 200m broken concrete and stony mud.
Garmin lies and tells me only 40m climb but the OS map says 70m which I like the sound of much more.
2:33
2:28
2:33
2:29
A good session, hard work. Would have struggled to bash out a 5th climb.
http://connect.garmin.com/player/319889381
400m continuous climb; lower 200m proper rugged rock/rubbly/gravel, upper 200m broken concrete and stony mud.
Garmin lies and tells me only 40m climb but the OS map says 70m which I like the sound of much more.
2:33
2:28
2:33
2:29
A good session, hard work. Would have struggled to bash out a 5th climb.
http://connect.garmin.com/player/319889381
Monday May 27, 2013 #
12 PM
Orienteering race (SinS Day3) 1:26:31 [4] 11.6 km (7:27 / km) +290m 6:38 / km
shoes: Inov-8 Oroc 340
Brown Clee. Course 1. 10km 325m
I last ran here in March 2000, 3 months after my first ever O event. I ran M21S 8.5km 355m in 90 minutes. 13 years on and I wouldn't say there's much improvement going by today's performance.
Shocker. Just wasn't feeling it today, physically or mentally, and I don't even have the excuse of a 10 mile fell race 2 days ago.
Just couldn't get into the map and spent a lot of time stopping and wandering around in circles trying to figure out where exactly I'd just run to since I last looked at the map. Garmin says 6:30 standing still.
Finally felt like I was flowing by #13, but still wasn't especially smooth.
http://www.sins.org.uk/Routegadget_090716/route%20...
I last ran here in March 2000, 3 months after my first ever O event. I ran M21S 8.5km 355m in 90 minutes. 13 years on and I wouldn't say there's much improvement going by today's performance.
Shocker. Just wasn't feeling it today, physically or mentally, and I don't even have the excuse of a 10 mile fell race 2 days ago.
Just couldn't get into the map and spent a lot of time stopping and wandering around in circles trying to figure out where exactly I'd just run to since I last looked at the map. Garmin says 6:30 standing still.
Finally felt like I was flowing by #13, but still wasn't especially smooth.
http://www.sins.org.uk/Routegadget_090716/route%20...
Sunday May 26, 2013 #
Note
It's been two years since I began my exploration into barefoot / natural running.
If anyone's interested I've just written a blog post about the last two years
http://bloggingjogging.wordpress.com/2013/05/25/tw...
If anyone's interested I've just written a blog post about the last two years
http://bloggingjogging.wordpress.com/2013/05/25/tw...
Saturday May 25, 2013 #
Bike on road 1:00:00 [3] 17.0 km (17.0 kph)
shoes: Giant XTC MTB
Towing the kiddie trailer to AC to not do the parkrun. Then back again.
Friday May 24, 2013 #
7 AM
Bike on road (BTW) 55:00 [3] 22.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed
Took the Avonmouth Bridge route.
Thursday May 23, 2013 #
6 PM
Run - Off road 13:00 [3] 3.0 km (4:20 / km)
shoes: inov-8 Trailroc 235
Jog up to the Downs for BMF
Core Strength (British Military Fitness) 1:00:00 [4]
shoes: inov-8 Trailroc 235
Ouch. No running at all this week. Purely core, uppers, and lowers. No respite for the weakling runner.
Instructor Tom told me at the start that he wants to see me in a green bib next time. I told him to tell me that again when he's watched me try to do all the upper body stuff. He didn't say it again at the end. Funny, that.
Instructor Tom told me at the start that he wants to see me in a green bib next time. I told him to tell me that again when he's watched me try to do all the upper body stuff. He didn't say it again at the end. Funny, that.
7 PM
Run - Off road 13:00 [3] 3.0 km (4:20 / km)
shoes: inov-8 Trailroc 235
And the jog back home.
Have a sharp little niggle in my right hip flexor region. Came on yesterday morning presumably following the B&W session on Tue night. Going to rest the running for a few days.
Have a sharp little niggle in my right hip flexor region. Came on yesterday morning presumably following the B&W session on Tue night. Going to rest the running for a few days.
Tuesday May 21, 2013 #
6 PM
Run - Road warm up/down 12:00 [3] 2.4 km (5:00 / km)
shoes: Inov-8 Road-X 233
Jog down to Coombe Dingle for B&W training
7 PM
Run - Off road intervals (B&W training) 40:00 [4] 7.5 km (5:20 / km)
shoes: Inov-8 Road-X 233
Went along to B&W.
Reverse pyramid around one of the fields.
4:00 then 2:30 recovery
2:00 - 1:30 rec
2:00 in reverse - 1:30 rec
1:00 - 1:00
1:00 in reverse - 1:00
0:45 - 1:00
0:45 in reverse - 1:00
then all the way back up to 4:00 again.
Proper tough session. Took it a bit conservatively for the first half, not really sure who to pace against. Second half I managed to break away from the group I was with and settled into a gap on my own.
Happy to see my splits for the second half were similar to the first, and the final 4:00 was the same as the first.
http://connect.garmin.com/activity/316215100
Reverse pyramid around one of the fields.
4:00 then 2:30 recovery
2:00 - 1:30 rec
2:00 in reverse - 1:30 rec
1:00 - 1:00
1:00 in reverse - 1:00
0:45 - 1:00
0:45 in reverse - 1:00
then all the way back up to 4:00 again.
Proper tough session. Took it a bit conservatively for the first half, not really sure who to pace against. Second half I managed to break away from the group I was with and settled into a gap on my own.
Happy to see my splits for the second half were similar to the first, and the final 4:00 was the same as the first.
http://connect.garmin.com/activity/316215100
Run - Road warm up/down 10:30 [3] 2.2 km (4:46 / km)
shoes: Inov-8 Road-X 233
And the jog back home.
Sunday May 19, 2013 #
11 AM
Orienteering race (WSX gallopen) 1:00:34 [4] 9.0 km (6:44 / km)
shoes: Inov-8 Oroc 340
Shillingstone Hill, Brown, 6.8km 185m.
Went to this following a kind offer of childcare from the in laws so we could both run at the same time.
Same as ever; fast running crap navigating. Hit some controls nice and clean, lost time at others thrashing around in the brambles and brashings trying to work out where I was.
Clive took 10 mins out of me. I knew he'd have beaten me but I was surprised I'd lost quite so much time.
Went to this following a kind offer of childcare from the in laws so we could both run at the same time.
Same as ever; fast running crap navigating. Hit some controls nice and clean, lost time at others thrashing around in the brambles and brashings trying to work out where I was.
Clive took 10 mins out of me. I knew he'd have beaten me but I was surprised I'd lost quite so much time.
Saturday May 18, 2013 #
8 AM
Bike on road 25:00 [3] 8.0 km (19.2 kph)
shoes: Giant XTC MTB
Ride to AC with Laura for the parkrun.
9 AM
Run - Off road race (parkrun) 18:10 [5] 5.0 km (3:38 / km) +95m 3:19 / km
shoes: Inov-8 Road-X 255
Wasn't expecting much cos I'm still aching all over. Wasn't even expecting to go at all until Laura told me late last night that she'd arranged to meet friends there.
Tucked into 2nd place behind Duncan on the way up figuring that I'd try to keep with him as long as I could. Then he seemed to slow down once on the top so I overtook and didn't see him again. Very surprised to finish ahead of him in 1st place. Fairly happy with my time too.
Tucked into 2nd place behind Duncan on the way up figuring that I'd try to keep with him as long as I could. Then he seemed to slow down once on the top so I overtook and didn't see him again. Very surprised to finish ahead of him in 1st place. Fairly happy with my time too.
11 AM
Bike on road 30:00 [3] 8.5 km (17.0 kph)
shoes: Giant XTC MTB
Ride back from AC towing the kiddie trailer
Friday May 17, 2013 #
Note
So this marks the end of my first 5-day working week for 2.5 years. Feeling pretty pooped, I must confess. Thankfully there's good coffee in the office canteen. Now on to my first 2-day weekend for 2.5 years. Thankfully I can lie in... Oh wait, no I can't do that for another 18 years.
7 AM
Bike on road (BTW) 53:00 [3] 22.0 km (24.9 kph) +185m
shoes: Mongoose Maurice Singlespeed
Nice easterly breeze behind me this morning.
5 PM
Bike on road (BFW) 57:00 [3] 22.0 km (23.2 kph) +165m
shoes: Mongoose Maurice Singlespeed
And home a different way. Along Nortons Wood Lane, Portbury, Avonmouth Bridge, Shitehampton. A much nicer route, demonstrated by the many other cyclists I passed.
Thursday May 16, 2013 #
12 PM
Run - Off road 44:30 [3] 10.1 km (4:24 / km) +190m 4:02 / km
shoes: Inov-8 Trailroc 150
I enjoyed yesterday's run so I did it again today, but taking a few new paths, and a couple of extra climbs.
Felt great running so pushed it fairly hard, great fun racing along the narrow bike trails.
http://connect.garmin.com/player/313561859
Felt great running so pushed it fairly hard, great fun racing along the narrow bike trails.
http://connect.garmin.com/player/313561859
6 PM
Core Strength (British Military Fitness) 1:00:00 [4]
shoes: inov-8 Trailroc 235
Haven't been able to go for the last 3 weeks, and I certainly felt it tonight. Tomorrow is going to be a struggle.
Wednesday May 15, 2013 #
12 PM
Run - Off road 48:00 [3] 10.5 km (4:34 / km) +170m 4:14 / km
shoes: New Balance Minimus MT10RD
Lovely sunny lunchtime run on my own (oddly my team all seem to be carrying injuries or are too busy to run when I do).
Explored the trails through The Warren / Court Hill, over the M5, around Cadbury Camp, and back again.
http://connect.garmin.com/player/313293005
Explored the trails through The Warren / Court Hill, over the M5, around Cadbury Camp, and back again.
http://connect.garmin.com/player/313293005
Monday May 13, 2013 #
7 AM
Bike on road (BTW) 55:00 [3] 22.0 km (24.0 kph)
shoes: Mongoose Maurice Singlespeed
First btw in Clevedon. Apart from the beastly headwind all the way, a nice ride.
Suspender Bridge, Failand, Tickenham, Clevedon.
Suspender Bridge, Failand, Tickenham, Clevedon.
5 PM
Bike on road (BFW) 50:00 [3] 22.0 km (26.4 kph)
shoes: Mongoose Maurice Singlespeed
The ride home in comparison was a breeze. Strong tail wind all the way. One hell of a climb up from Tickenham, even being blown up it was sweat-inducing.
Saturday May 11, 2013 #
1 PM
Orienteering race (NGOC Sat league) 50:46 [4] 6.5 km (7:49 / km) +180m 6:52 / km
shoes: Inov-8 Oroc 340
Mallards Pike, Blue.
With a course like this I thought I'd try to replicate last week's relay by running at a fast pace, but on my own without a mass of other people guiding me in the right direction.
Turns out the BOK 'elites' were pressured by my presence and felt the need to run the course together. Needless to say it wasn't necessary. I made loads of mistakes, really scrappy.
3 - thrashing around in the light green thinking I was in the white;
6 - missed the reentrant and dropped into the wrong one;
7 - dropped too far down the spur and hit the stream too far south;
8 - hit the track and misreading the white forest for light green ran left almost to the track jct;
9 - didn't notice crossing the narrow ride, hit the forest road and ran right looking for the ride then got confused and faffed about in the light green;
10 - left 9 through the light green rather than along the veg bdry and climbed up the wrong bit of the slag heap;
11 - got totally confused en route and only hit 11 by luck;
12 - red-lined to the track jct and intended to run around the north side of the slag heap, but spotted a sneaky unmapped path straight up. But it went straight into the bramble grot and stopped, leaving me stuck on the steep slope having to fight my way around the southern flanks;
15 - kind of given up by now and ambled around to the north.
http://www.ngoc.routegadget.co.uk/ngoc/reitti.cgi?...
With a course like this I thought I'd try to replicate last week's relay by running at a fast pace, but on my own without a mass of other people guiding me in the right direction.
Turns out the BOK 'elites' were pressured by my presence and felt the need to run the course together. Needless to say it wasn't necessary. I made loads of mistakes, really scrappy.
3 - thrashing around in the light green thinking I was in the white;
6 - missed the reentrant and dropped into the wrong one;
7 - dropped too far down the spur and hit the stream too far south;
8 - hit the track and misreading the white forest for light green ran left almost to the track jct;
9 - didn't notice crossing the narrow ride, hit the forest road and ran right looking for the ride then got confused and faffed about in the light green;
10 - left 9 through the light green rather than along the veg bdry and climbed up the wrong bit of the slag heap;
11 - got totally confused en route and only hit 11 by luck;
12 - red-lined to the track jct and intended to run around the north side of the slag heap, but spotted a sneaky unmapped path straight up. But it went straight into the bramble grot and stopped, leaving me stuck on the steep slope having to fight my way around the southern flanks;
15 - kind of given up by now and ambled around to the north.
http://www.ngoc.routegadget.co.uk/ngoc/reitti.cgi?...
Friday May 10, 2013 #
12 PM
Run - Off road 40:00 [3] 8.0 km (5:00 / km)
shoes: New Balance Minimus MT10RD
The guys on my new team run most days...except today.
Keen to bond with my team I took my PE kit into work today to join them on their run. Only no one was running today.
Went exploring around Clevedon, taking in the golf course we'd run on a few Team Monday away days, Walton in Gordano, and the big wooded ridge between the office and the motorway.
Nice route, quite hilly, plenty more to explore.
Keen to bond with my team I took my PE kit into work today to join them on their run. Only no one was running today.
Went exploring around Clevedon, taking in the golf course we'd run on a few Team Monday away days, Walton in Gordano, and the big wooded ridge between the office and the motorway.
Nice route, quite hilly, plenty more to explore.
Thursday May 9, 2013 #
Note
First day in my new job in Clevedon.
Turns out most of my team are runners and cyclists. Turns out they had already googled various race results of mine and were keen to talk running with me.
Turns out they run at lunchtimes most days...
Turns out most of my team are runners and cyclists. Turns out they had already googled various race results of mine and were keen to talk running with me.
Turns out they run at lunchtimes most days...
Monday May 6, 2013 #
10 AM
Orienteering race (Dorking urban race) 45:41 [5] 10.0 km (4:34 / km)
shoes: Inov-8 Terrafly 303
Dorking town, Men's Open, 7.5km.
Early start before it got too warm. Not an especially technical course, lots of fast road running with a few small technical bits.
Fairly good going, no big mistakes apart from 30-31 where the overprint was in top of a road and I mistook it for a solid uncrossable wall. Ran the long way round the lake instead of the much shorter route under the overprint. Bad placing of the control number. Balls.
Early start before it got too warm. Not an especially technical course, lots of fast road running with a few small technical bits.
Fairly good going, no big mistakes apart from 30-31 where the overprint was in top of a road and I mistook it for a solid uncrossable wall. Ran the long way round the lake instead of the much shorter route under the overprint. Bad placing of the control number. Balls.
Run - Road warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Inov-8 Terrafly 303
Jog to the start and general warming up
Sunday May 5, 2013 #
10 AM
Orienteering race (BOC Relays) 41:07 [5] 7.5 km (5:29 / km) +250m 4:42 / km
shoes: Inov-8 Oroc 340
Holmbury Hill, Men's Premier 1st leg. 6.1km ish.
I've always liked this map and have always had good results here so I was looking forward to this one.
On the start line there was a lot of chat about whether to run blindly straight forwards into the grotty brashings in front of us in the hope it was the right way. The other option was the big gravel track. I opted for the track to give me a chance to look at the map. Most went straight, and by the top of the hill on the track I realised most had gone the correct way to #1. I swung into the grot and had to push hard to catch up with the pack.
Hit 1 ok, but then still trying hard to get with the front group I lost count of the tracks I was crossing and had a moment of madness and backtracked thinking I'd overshot. I hadn't. So I was well behind again.
Resigned to the fact that I'd lost the leaders I carried on reasonably hard but cautiously, and somehow managed to claw back into the mix. I passed through the spectator in fairly good position according to the spectators' shouts, and overtook a few more on the last loop.
Finished a satisfying 8th place, handing over to Keith on 2nd leg.
Keith had a good solid run, and so did the Dr on 3rd. Think we finished 10th overall. Good times.
I've always liked this map and have always had good results here so I was looking forward to this one.
On the start line there was a lot of chat about whether to run blindly straight forwards into the grotty brashings in front of us in the hope it was the right way. The other option was the big gravel track. I opted for the track to give me a chance to look at the map. Most went straight, and by the top of the hill on the track I realised most had gone the correct way to #1. I swung into the grot and had to push hard to catch up with the pack.
Hit 1 ok, but then still trying hard to get with the front group I lost count of the tracks I was crossing and had a moment of madness and backtracked thinking I'd overshot. I hadn't. So I was well behind again.
Resigned to the fact that I'd lost the leaders I carried on reasonably hard but cautiously, and somehow managed to claw back into the mix. I passed through the spectator in fairly good position according to the spectators' shouts, and overtook a few more on the last loop.
Finished a satisfying 8th place, handing over to Keith on 2nd leg.
Keith had a good solid run, and so did the Dr on 3rd. Think we finished 10th overall. Good times.
Saturday May 4, 2013 #
1 PM
Orienteering race (BOC) 2:14:02 [4] 20.55 km (6:31 / km)
shoes: Inov-8 Oroc 340
Winterfold near Peaslake, M21E, 17km 580m.
Wasn't expecting too much of myself with this, just set off at a steady maintainable pace to enjoy the Surrey Hills.
Went pretty well for the first part up until the first butterfly loop. Hit the common control #12 bang-on, but then missed 13 and then 14 quite badly, and then totally sailed past the common control #15, hitting 16, in a straight line beyond it, before I realised. Backtracked to 15 but couldn't find it for ages. Then couldn't find it again on the third visit to it as #18.
Got quite scrappy after that, especially for the first few controls after the map exchange. Was getting tired and started to lose my focus on the map, and made some stupid errors. Ate a cereal bar half way round the second map and seemed to perk up a bit and found myself again for the last few.
Quite please to have got around the course and to not feel too bad afterwards, but disappointed to have made the mistakes I did, especially on a control we visited 3 times.
27th out of 35.
Wasn't expecting too much of myself with this, just set off at a steady maintainable pace to enjoy the Surrey Hills.
Went pretty well for the first part up until the first butterfly loop. Hit the common control #12 bang-on, but then missed 13 and then 14 quite badly, and then totally sailed past the common control #15, hitting 16, in a straight line beyond it, before I realised. Backtracked to 15 but couldn't find it for ages. Then couldn't find it again on the third visit to it as #18.
Got quite scrappy after that, especially for the first few controls after the map exchange. Was getting tired and started to lose my focus on the map, and made some stupid errors. Ate a cereal bar half way round the second map and seemed to perk up a bit and found myself again for the last few.
Quite please to have got around the course and to not feel too bad afterwards, but disappointed to have made the mistakes I did, especially on a control we visited 3 times.
27th out of 35.
Thursday May 2, 2013 #
10 AM
Run - Off road 43:30 [3] 9.65 km (4:30 / km)
shoes: inov-8 Road-X lite 155
Bright sunny warm morning jog around the Downs.