Training Log Archive: HWWIn the 7 days ending Nov 26, 2012:
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Monday Nov 26, 2012 #
7 AM
Cycling (Commute) 36:42 [3] 8.2 mi (4:29 / mi)
The usual Monday morning ride to Fitness Fitness, London Bridge. Somewhat livened up by a moron trying to steer into me near Maryland.
8 AM
Strength/conditioning 30:00 [3]
Kettlebell class
Sunday Nov 25, 2012 #
Event: Chelmsford AC 10km Road Race
2 PM
Road running race 33:43 [5] 10.0 km (3:22 / km)
shoes: Asics Gel DS Racers
Chelmsford AC 10km
The plan had been to aim for a PB here, ideally sub 33:00. However, said plan was somewhat thwarted, not by the niggle in my right leg (which didn't really affect me) but by the 2 ales, 1 lager, 1 cider and 4 Jagerbombs which I got through the night before, culminating in 20 McChicken nuggets at c.0300, getting back home shortly thereafter. Not sensible.
After feeling fairly negative in the first few km, at around 3km I realised that I could hold the pace of the chasing pack. Indeed, at c.4km I picked the pace up, moving in to 2nd. All was well until around 7km when I picked up a stitch and by 9km I was basically jogging. Annoyingly I still felt I had lots of energy - and decided to sprint a Colchester runner on the final straight to prove this to myself - but the stitch hugely hampered my pace over the last section of the race. Need to find another fast 10km - I know I can do sub 33.
The plan had been to aim for a PB here, ideally sub 33:00. However, said plan was somewhat thwarted, not by the niggle in my right leg (which didn't really affect me) but by the 2 ales, 1 lager, 1 cider and 4 Jagerbombs which I got through the night before, culminating in 20 McChicken nuggets at c.0300, getting back home shortly thereafter. Not sensible.
After feeling fairly negative in the first few km, at around 3km I realised that I could hold the pace of the chasing pack. Indeed, at c.4km I picked the pace up, moving in to 2nd. All was well until around 7km when I picked up a stitch and by 9km I was basically jogging. Annoyingly I still felt I had lots of energy - and decided to sprint a Colchester runner on the final straight to prove this to myself - but the stitch hugely hampered my pace over the last section of the race. Need to find another fast 10km - I know I can do sub 33.
3 PM
Road running warm up/down 10:00 [2] 1.78 km (5:37 / km)
shoes: Asics Gel DS Racers
Saturday Nov 24, 2012 #
8 AM
Trail/off road running warm up/down 24:22 [3] 5.23 km (4:40 / km)
shoes: inov8 Mudclaw 300
Jog north through Epping Forest to Highams Park for intervals with Bertie. Much mud.
9 AM
Trail/off road running intervals 52:23 [5] 11.95 km (4:23 / km)
shoes: inov8 Mudclaw 300
Intervals round Highams Park with Bertie. Similar to last week but a slightly different session, namely: 7.5 minutes effort, 3 x (3 mins effort, 90 secs rec, 90 secs effort, 90 secs rec), 5 mins effort. I ended up falling even further behind, lagging by some 100-150m on the final 5 min effort. Right leg niggle felt like the limiting factor.
2.0km (07:31)
817m (02:57)
408m (01:31)
838m (03:02)
497m (01:30)
807m (03:01)
370m (01:29)
843m (03:04)
486m (01:30)
809m (03:02)
407m (01:32)
1.36km (05:01)
2.0km (07:31)
817m (02:57)
408m (01:31)
838m (03:02)
497m (01:30)
807m (03:01)
370m (01:29)
843m (03:04)
486m (01:30)
809m (03:02)
407m (01:32)
1.36km (05:01)
10 AM
Road running warm up/down 6:39 [2] 1.23 km (5:24 / km)
shoes: Asics Gel DS Racers
Jog from Highams Park to Highams Park station.
1 PM
Linear orienteering race 49:47 [5] *** 11.33 km (4:24 / km)
spiked:25/28c shoes: Asics Gel DS Racers
SN SEOUL - Goldsworth Park: Men's Open, 7.4km, 28 controls
Overall a much cleaner run that I've had in a long time; I found the map very clear and felt easily able to pick up exit routes from controls even where I hadn't planned these in advance. This all may have been because I wasn't really pushing it physically, feeling fairly hampered and restricted by the aforementioned niggle in my right leg. Only one real navigational cock up en route to 17.
Overall a much cleaner run that I've had in a long time; I found the map very clear and felt easily able to pick up exit routes from controls even where I hadn't planned these in advance. This all may have been because I wasn't really pushing it physically, feeling fairly hampered and restricted by the aforementioned niggle in my right leg. Only one real navigational cock up en route to 17.
Friday Nov 23, 2012 #
1 PM
Strength/conditioning 35:00 [3]
Dumbell bench press: 1 x 14kg (15 reps), 1 x 18kg (12 reps)
Single arm row: 1 x 16kg (15 reps), 1 x 18kg (12 reps)
KB Burpee press up: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps
Lat pull-down: 1 x 35kg (12 reps), 1 x 40kg (8 reps), 2 x 45kg (3 reps)
Bench press: 1 x 45kg (8 reps), 3 x 55kg (3 reps)
Bent-over row: 1 x 40kg (8 reps), 3 x 50kg (3 reps)
Single arm row: 1 x 16kg (15 reps), 1 x 18kg (12 reps)
KB Burpee press up: 1 x 3 reps, 1 x 8 reps, 2 x 12 reps
Lat pull-down: 1 x 35kg (12 reps), 1 x 40kg (8 reps), 2 x 45kg (3 reps)
Bench press: 1 x 45kg (8 reps), 3 x 55kg (3 reps)
Bent-over row: 1 x 40kg (8 reps), 3 x 50kg (3 reps)
Thursday Nov 22, 2012 #
8 AM
Road running (Commute) 28:14 [3] 6.37 km (4:26 / km)
shoes: Asics Gel DS Racers
What was meant to be the usual, except my legs felt pretty knackered and I was consequently very slow; decided to go for the commuter duathlon option and hop on a Boris Bike at Bow Church.
Cycling (Commute) 19:46 [3] 6.01 km (3:17 / km)
Commuter duathlon - part II (Boris Bike from Bow Church to Potters Fields)
Road running (Commute) 1:26 [3] 0.32 km (4:26 / km)
shoes: Asics Gel DS Racers
Commuter duathlon, part III (Potters Fields to More London Place)
7 PM
Score orienteering race 1:01:31 [4] 12.93 km (4:45 / km)
shoes: Asics Gel DS Racers
North London Street Orienteering League, Leyton
Shocking start, ok-ish from about 10 minutes in, piss-poor timing at the end.
I generally feel my street score-O technique has improved over the past few months as I've taken on board errors from previous races, and my focus today was much more on simply targeting the maximum point controls and seeing what else was on route. This would have got me the highest score, had I not been 1.5 mins late and, under John Duffield's penal scoring system, lost 20% of my score as a result. That said, this wouldn't have been an issue had I found my bearings sooner. Strong winds and two bits of paper (map and answer sheet) didn't help.
On the whole a good use of the area (Leyton and Walthamstow), giving me the chance to see lots of really quite nice bits of Walthamstow which I'd never previously seen.
Shocking start, ok-ish from about 10 minutes in, piss-poor timing at the end.
I generally feel my street score-O technique has improved over the past few months as I've taken on board errors from previous races, and my focus today was much more on simply targeting the maximum point controls and seeing what else was on route. This would have got me the highest score, had I not been 1.5 mins late and, under John Duffield's penal scoring system, lost 20% of my score as a result. That said, this wouldn't have been an issue had I found my bearings sooner. Strong winds and two bits of paper (map and answer sheet) didn't help.
On the whole a good use of the area (Leyton and Walthamstow), giving me the chance to see lots of really quite nice bits of Walthamstow which I'd never previously seen.
Wednesday Nov 21, 2012 #
1 PM
Strength/conditioning 35:00 [3]
1 x warm-up squats (10 reps)
1 x forward lunges (10 reps each leg)
1 x Bosu 1 leg balance (1 min per leg)
1 x swing throughs (15 reps)
1 x reverse lunges (30 reps)
4 x 16.25kg woodchop (10 reps)
3 x 14kg forward lunges (10 reps)
3 x Bosu squats (25 reps)
1 x 2 leg swiss ball jack-knife (10 reps)
3 x 1 leg alternating swiss ball jack-knife (7 reps)
1 x forward lunges (10 reps each leg)
1 x Bosu 1 leg balance (1 min per leg)
1 x swing throughs (15 reps)
1 x reverse lunges (30 reps)
4 x 16.25kg woodchop (10 reps)
3 x 14kg forward lunges (10 reps)
3 x Bosu squats (25 reps)
1 x 2 leg swiss ball jack-knife (10 reps)
3 x 1 leg alternating swiss ball jack-knife (7 reps)
Tuesday Nov 20, 2012 #
8 AM
Road running (Commute) 53:28 [3] 7.48 mi (7:09 / mi)
shoes: Asics Gel DS Racers
The usual. Not especially fast but it was more the stop to do the top of my rucksack up and then another to re-tie my laces which meant this was a little slower than usual.
7 PM
Road running intervals 44:30 [5] 6.53 mi (6:49 / mi)
shoes: Asics Gel DS Racers
Attempting to fit an intervals session around the usual Tuesday evening City Runners "Run along the river". Essentially, Bertie had sent me details of his session for the evening (which he would be doing in Woodford at 18:00) and I decided I'd try to manage it over the 6.3km Tower Bridge / Millenium Bridge loop which is my standard Tuesday night fare. Given that the session - 10 mins effort; 3 mins rec; 5 x 3 mins effort, 90 secs rec; 5 x 1 min effort, 1 min rec - would, flat out, take me over 6.3km, I decided it'd be best to use the recoveries to jog back. This seemed to work, although it did mean that I ended up sprinting past a number of members of the City Runners group on multiple occasions; hope I didn't piss anyone off too much.
Distances (and times, not always as intended) for efforts were:
1.86 miles (10:01); 0.59 m (03:00); 0.58 m (03:00); 0.47 m (02:29???); 0.53 m (03:01); 0.53 m (03:00); 0.14 m (01:00); 0.19 m (00:59); 0.2 m (01:00); 0.18 m (01:00); 0.19 m (00:59)
Distances (and times, not always as intended) for efforts were:
1.86 miles (10:01); 0.59 m (03:00); 0.58 m (03:00); 0.47 m (02:29???); 0.53 m (03:01); 0.53 m (03:00); 0.14 m (01:00); 0.19 m (00:59); 0.2 m (01:00); 0.18 m (01:00); 0.19 m (00:59)