Training Log Archive: KingTimIn the 7 days ending Feb 18, 2011:
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Friday Feb 18, 2011 #
12 PM
MTB offroad 1:40:00 [2] 22.0 km (13.2 kph)
shoes: Giant XTC MTB
Ride around the FoD cycle routes with FiL while the wife and MiL went shopping. Anticlockwise around the main circular route, aiming for the Swan in Brierley only to find it wasn't open. So we settled for a late lunch in the Beechenhurst visitor centre.
Thursday Feb 17, 2011 #
7 PM
Run - Road race (Weston Prom Race) 28:10 [5] 5.0 mi (5:38 / mi)
shoes: Nike Zoom Vomero+ 5
Another PB, beating last month's PB by 8 seconds. Wasn't expecting it tonight at all, assuming last week's illness would have set me back, but I guess the weight loss and last week's rest did some good.
Got into the front of the second pack and tucked myself behind a Clevedon guy to use his slipstream in the headwind. Felt very guilty after using him for 7/8ths of the race, but I made my move for the last bit and he had nothing left to fight with.
Tonight we were graced with the presence of a multiple olympic and commonwealth athlete called Jo someone. She came third, not far behind Matt Ellis and Ben Morley.
Didn't get negative splits this time
13.55
14.15
Got into the front of the second pack and tucked myself behind a Clevedon guy to use his slipstream in the headwind. Felt very guilty after using him for 7/8ths of the race, but I made my move for the last bit and he had nothing left to fight with.
Tonight we were graced with the presence of a multiple olympic and commonwealth athlete called Jo someone. She came third, not far behind Matt Ellis and Ben Morley.
Didn't get negative splits this time
13.55
14.15
Run - Road warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: Nike Zoom Vomero+ 5
Warming up drills and strides, and then warming down with Grace.
Wednesday Feb 16, 2011 #
12 PM
Orienteering race (BAOC Wednesday league) 55:34 [4] 10.12 km (5:29 / km) +295m 4:48 / km
shoes: VJ Supra
Longleat. Brown 9.0km.
I can just imagine the planner's thought process: "What are the chances that anyone who did the CompassSport Cup round here in January will be here for this event too? Hmm pretty slim, I reckon I can get away with using all the same control sites, just in a slightly different order."
Indeed the brown was very much like that. No problems, ran fast and clean, just 1 miss at #14.
A nice warm sunny day. Ideal for a nice easy race. Had a cameo appearance from Dr Bone on his 'study leave'.
I can just imagine the planner's thought process: "What are the chances that anyone who did the CompassSport Cup round here in January will be here for this event too? Hmm pretty slim, I reckon I can get away with using all the same control sites, just in a slightly different order."
Indeed the brown was very much like that. No problems, ran fast and clean, just 1 miss at #14.
A nice warm sunny day. Ideal for a nice easy race. Had a cameo appearance from Dr Bone on his 'study leave'.
Run - Off road warm up/down 12:00 [2] 2.5 km (4:48 / km)
shoes: VJ Supra
Tuesday Feb 15, 2011 #
Note
By the end of my pushups challenge (if I ever get to the end) I hope to be as strong as this
http://www.youtube.com/watch?v=h07kaQKtgDY
http://www.youtube.com/watch?v=h07kaQKtgDY
5 PM
Run - Road intervals 44:20 [3] 10.66 km (4:10 / km)
shoes: Nike Zoom Vomero+ 5
Did my own fartlek type session around the Downs. No particular structure to this other than 15 mins warm up around 4:30/km, then 9 sets of efforts just picking a spot up ahead to run to (thought I did 10 but must have mis-counted), then 10 mins at 4:30/km back home.
Went out in cold pissing rain and got proper brain-freeze, but then it stopped and it all got a bit more enjoyable.
http://connect.garmin.com/player/68437668
Went out in cold pissing rain and got proper brain-freeze, but then it stopped and it all got a bit more enjoyable.
http://connect.garmin.com/player/68437668
Monday Feb 14, 2011 #
4 PM
Core Strength (Push ups challenge) 5:00 [3]
Decided to start week 3 again at session 1
20
18
16
14
found this harder than the 4*20s I did the other day.
20
18
16
14
found this harder than the 4*20s I did the other day.
6 PM
Run - Off road (Monday night run) 1:07:21 [3] 12.73 km (5:17 / km) +253m 4:49 / km
shoes: Inov8 Roclite 295
Team Monday's Valentine run d'amour. Me, Keith and the Doctor. A nice run, good steady pace, and a good new route courtesy of Keef's recent explorations. Felt fine, legs and hips were a bit sore after yesterday's run, but nothing to grumble about. Good to see Keef in high spirits bounding along at the front.
http://connect.garmin.com/player/68328974
http://connect.garmin.com/player/68328974
Sunday Feb 13, 2011 #
5 PM
Run - Road 48:00 [2] 10.2 km (4:42 / km)
shoes: Nike Zoom Vomero+ 5
Steady road run exploring some footpaths around Stoke Bishop and Sneyd Park.
Felt quite happy, although legs were aching by the end, and hip flexors were a bit painful. Cleared out a lot of snot though, which was nice.
http://connect.garmin.com/player/68114890
Felt quite happy, although legs were aching by the end, and hip flexors were a bit painful. Cleared out a lot of snot though, which was nice.
http://connect.garmin.com/player/68114890
Saturday Feb 12, 2011 #
5 PM
Core Strength 5:00 [3]
A gentle reintroduction to exercise after pretty much a week off. Will get back to the proper schedule on Monday, but just a few casual pushups to get back into it
20
20
20
20
jeez, i think the rest has done some good. Either that or my weight loss has made these easier.
20
20
20
20
jeez, i think the rest has done some good. Either that or my weight loss has made these easier.