Training Log Archive: OllieIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
10 AM
Hillwalking (Munros) 4:15:00 [1] 13.9 km (18:21 / km) +635m 14:56 / km
slept:8.0 shoes: Brashers (Towa GTX Men's)
Geal Charn (Monadhliaths) from Garva Bridge with Helen, Jon M, Ed, Pete H and Ian C. Slushy snow. In the cloud for much of the day but nice views once returning to the lower levels. Some wind but weather was much better than forecast. 2h15 up, 2h down. 30 mins (only) of rests, including 10 mins at the top.
Friday Dec 30, 2011 #
8 AM
Hillwalking (Munros) 6:55:00 [1] 18.6 km (22:19 / km) +1250m 16:42 / km
slept:5.5 shoes: Brashers (Towa GTX Men's)
Three Munros from north side of Loch Cluanie, including one I'd previously climbed in 1998. Climbing with Helen, Jon M, Ed and Ian C. Initially dry, so made good time on the ascent, but started snowing near the top. Wind was light at first but got stronger throughout the day, the latter high-level section, including a tricky ridge, was tough going. 3h40 & 9.9km to the third Munro, 3h15 & 8.7km down in tough conditions. These times, and overall time, include 1h30 of not moving - brrr!
The third Munro was my 183rd Munro to have climbed - only 100 more to go!.
The third Munro was my 183rd Munro to have climbed - only 100 more to go!.
Thursday Dec 29, 2011 #
10 AM
Hillwalking long (Munros) 6:15:00 [1] 18.0 km (20:50 / km) +1200m 15:38 / km
slept:7.5 shoes: Brashers (Towa GTX Men's)
Two Munros west of Loch Lochy, starting at road end near the north end of the loch, with Helen, Jon M, Ed, Pete H, Ian W and Ian C. Very windy and snowing on the tops so slow, painful going in places. Very pleasant when the sun came out and the wind was behind us, on the descent from the second one. Got back just as it was getting dark.
Saturday Dec 24, 2011 #
9 AM
Note
(injured)
No Christmas parkrun for me this year - rib knock still hurting. So watched the parents' runs at a chilly Cramond.
Tuesday Dec 20, 2011 #
Event: Brighton City Race
Note
(injured)
Bad back - probably triggered by me sleeping awkwardly due to the rib bruising, as it's in the same area.
Saturday Dec 17, 2011 #
10 PM
Strength warm up/down (Upper Body) 5:00 [0]
(injured)
...but knocked my ribs. Oops! Injuries come in threes?
Wednesday Dec 14, 2011 #
8 AM
Trail Running 46:51 [3] 9.44 km (4:58 / km)
slept:5.5 shoes: Adidas Adistar Salvations
Running with medium-weight bag. Mainly road running but with a bit of grass and the odd muddy path to slow me down. A few big road crossing cost time - maybe 2 minutes stopped. Knee started to hurt a bit for the latter section, which at the time I wasn't too concerned about - especially as it went right away towards the end.
12 PM
Note
(injured)
Oh dear, might have a bit of runners knee - a hopefully minor recurrence of a very long running (nearly 9 years) injury. Can't walk down stairs without a sharp pain. Can't cycle at full power.
Tuesday Dec 13, 2011 #
6 PM
Cycling 1:10:00 [2] 21.0 km (3:20 / km)
To & later from Clapham. Seriously strong side-wind going out on Waterloo Bridge, nearly got knocked off by the draft from a close-passing bus. Then got a tow from other cyclists all the way up the A3 to Clapham, very useful in the now head-wind.
7 PM
Score Orienteering race (Street-O) 1:00:55 [4] ** 12.04 km (5:04 / km)
slept:5.5 shoes: Adidas Adistar Salvations
SLOW Clapham Street-O. Really poor strategy - meant that, 40 minutes down, I was in an area of few scoring opportunities, and had missed out an area of rich pickings. To make things worse, I froze for two minutes, thinking I was at a different control (it did look very similar) and was wondering why the number was already written in - so looked through every control I had been to try and spot the (non-problem). Then immediately ran up an unmarked cul-de-sac, wasting a further 90 seconds. One of the furthest I've ever run for a Street-O, and yet my worst competitive result. Really frustrating as I actually felt really good running around. At least the shins have completely fixed now - right in time for the next injury tomorrow...
Sunday Dec 11, 2011 #
10 AM
Cycling warm up/down (To/from Event) 1:40:00 [2] 32.0 km (3:08 / km) +120m 3:04 / km
Including Sevenoaks to Ightham section which was very hilly - including sustained 100m climb out of Seal - and also far longer than it needed to be (thanks to the event organisers being very mischievous with saying where their event was!)
12 PM
Orienteering race (Level C Event) 44:57 [4] ** 6.9 km (6:31 / km) +185m 5:45 / km
25c slept:6.0 shoes: Adidas Swoop 2s
SAX Ightham - running the Brown course. Coo, damp and muddy underfoot, just avoided the rain though. Ran smoothly throughout the race, making only a few mistakes that were generally of a minute or less. Sped up a lot at the end as Dan was right behind me, so a very fast finish (same as last Sunday.) Shins only complained slightly and only on the warm-up jog to the start - no problems during the race itself.
The area was pleasant and/but quite easy - some technical detail but the undergrowth was not bad and the controls were always easy to spot. Actual distance run was 7.7km & actual time (including timeouts) was 47:05. It felt quite short for a brown course. Evil uphill finish though! Finished 5th out of 49. Just ahead of Helen (8th) and Dan (10th).
Mistakes:
To 3 - poor compass-work, took a route that was too westerly. (1m)
To 6 - poor compass-work, took a route that was too easterly. (1m)
To 10 - lazy, ran to the wrong feature (30s)
To Finish - took a long route, then dropped when I should have climbed (only 10s - but you really shouldn't make mistakes on the Finish split)
Sunday Roast at a nice country pub afterwards - that makes four Sundays of O + pub meal in a row - five if you count a Venetian restaurant as a pub...
The area was pleasant and/but quite easy - some technical detail but the undergrowth was not bad and the controls were always easy to spot. Actual distance run was 7.7km & actual time (including timeouts) was 47:05. It felt quite short for a brown course. Evil uphill finish though! Finished 5th out of 49. Just ahead of Helen (8th) and Dan (10th).
Mistakes:
To 3 - poor compass-work, took a route that was too westerly. (1m)
To 6 - poor compass-work, took a route that was too easterly. (1m)
To 10 - lazy, ran to the wrong feature (30s)
To Finish - took a long route, then dropped when I should have climbed (only 10s - but you really shouldn't make mistakes on the Finish split)
Sunday Roast at a nice country pub afterwards - that makes four Sundays of O + pub meal in a row - five if you count a Venetian restaurant as a pub...
Thursday Dec 8, 2011 #
8 AM
Road Running long (In to Work) 48:55 [3] 9.22 km (5:18 / km)
(injured) shoes: Adidas Adistar Salvations
Via Holborn. Shins hurt for first few hundred metres but then just twinged a bit for the rest of the run (was careful to break stride for quite a bit.)
Sunday Dec 4, 2011 #
9 AM
Cycling warm up/down (To Station) 23:30 [3] 8.8 km (2:40 / km)
To Waterloo via Bank. Pushing hard.
10 AM
Cycling warm up/down (To Event) 40:00 [1] 10.0 km (4:00 / km) +120m 3:46 / km
Guildford to Puttenham Common. Big, long hill up from Guildford. I wasn't in a rush so took it very slowly.
11 AM
Orienteering race (District Event) 1:09:53 [3] *** 9.2 km (7:36 / km) +245m 6:42 / km
21c slept:6.0 (injured) shoes: Adidas Swoop 2s
GO Puttenham Common. Running Brown. 11.4km measured run. Cloudy, cold, dry underfoot.
For the first half of the race, I was running carefully, generally trying to avoid paths and fast runs, as my shins were still hurting from Tuesday. I also made two big mistakes early on, each costing me 3 minutes. After that I got my act together - the pain slowly disappeared as I warmed up, and while still not pushing myself hard, I allowed myself to go a bit faster. I still managed to visit No 17 on the way to No 11 though by following the wrong line (and the 17 looked like an 11 when upside-down.)
Sped up more and more, was very fast for the last six legs and finished with loads of energy. Seven mins down on Dan, five down on Phil, also narrowly beaten by Sarah R. Finished 8th of around 40, all those in front of me were SLOW or BAOC.
For the first half of the race, I was running carefully, generally trying to avoid paths and fast runs, as my shins were still hurting from Tuesday. I also made two big mistakes early on, each costing me 3 minutes. After that I got my act together - the pain slowly disappeared as I warmed up, and while still not pushing myself hard, I allowed myself to go a bit faster. I still managed to visit No 17 on the way to No 11 though by following the wrong line (and the 17 looked like an 11 when upside-down.)
Sped up more and more, was very fast for the last six legs and finished with loads of energy. Seven mins down on Dan, five down on Phil, also narrowly beaten by Sarah R. Finished 8th of around 40, all those in front of me were SLOW or BAOC.
1 PM
Cycling warm up/down (To Pub) 6:00 [1] 2.0 km (3:00 / km)
3 PM
Cycling (To Station) 18:00 [3] 8.0 km (2:15 / km) +70m 2:09 / km
The Good Intent (Puttenham) to Guildford. Pushed quite hard, and absolutely flew down the A31 (Farnham Road), dropping steeply into Guildford.
4 PM
Cycling (Back Home) 30:00 [2] 8.8 km (3:25 / km)
Thought I was going faster - must be tired.
Saturday Dec 3, 2011 #
8 AM
Cycling (To Event) 29:24 [3] 10.47 km (2:48 / km)
From home to Ally Pally, via Stamford Hill.
9 AM
Trail Running race (parkrun) 19:32 [4] 5.0 km (3:54 / km)
slept:6.5 (injured) shoes: Adidas Adistar Salvations
Ally Pally parkrun inaugural race. Course was tricky - the lower path was quite muddy and slippery, as was the grass beside it. Then, from 1-2km and 3-4km (it's a two-lapper) there's a beast of a hill, in several sections and along a small, muddy path in places. It's only 30m of climb but I was able to gain 10 seconds on the person just behind me each time - he made it up on the downhills though. There's also a short, steep downhill from 2-3km and 4-5km (tarmac'd, but had to run carefully down it). The last 600m is great - power along a wide, flat road to the end.
My km splits tell the story: 3:44, 4:15, 3:46, 4:12, 3:35.
Finished 4th out of an inaugural field of 49. Official time was 19:28 which seems a little fast, but next place was 19:44 - hmm.
Not sure I'll be at Ally Pally too often - it's a good 30 minute cycle and I pass three other parkruns on the way - but it's nice to have a proper "cross-country" one like this not too far away. Will use my Swoops next time though - probably only 30% of the route is on tarmac'd paths.
My km splits tell the story: 3:44, 4:15, 3:46, 4:12, 3:35.
Finished 4th out of an inaugural field of 49. Official time was 19:28 which seems a little fast, but next place was 19:44 - hmm.
Not sure I'll be at Ally Pally too often - it's a good 30 minute cycle and I pass three other parkruns on the way - but it's nice to have a proper "cross-country" one like this not too far away. Will use my Swoops next time though - probably only 30% of the route is on tarmac'd paths.
Cycling (Back Home) 48:19 [1] 14.03 km (3:27 / km)
Via Tottenham Hale and the Lee Canal. Along the way, noticed a gate at the new development at Tottenham Hale that had an colourful new metal entrance gate that was a map of the Walthamstow reservoirs and surrounding topology. Took me a while to realise it was backwards (i.e. looks correct to people leaving through the gate, not arriving at it.) Will snap a photo of it, it's rather nice.
Friday Dec 2, 2011 #
Note
(injured) (rest day)
Thursday Dec 1, 2011 #
Note
(rest day)