Training Log Archive: OllieIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
7 PM
Road Running tempo (City Runners) 24:49 [4] 6.25 km (3:58 / km)
PB. Coffee+doughnut from Greggs a couple of hours before seems to have done the trick. Plus was run down by fast guy with 1km to go, tried to get back past.
11 PM
Cycling (Back Home) 24:30 [3] 10.59 km (2:19 / km)
From Borough. Tailwind.
Tuesday Jan 29, 2013 #
7 PM
Road Running tempo (City Runners) 27:31 [3] 6.25 km (4:24 / km)
shoes: Nike Lunar +2s
Arrived a bit late and then couldn't lace up my shoes in time, so missed the start of the fast group. Ran with a guy who was normally in medium group buy also late, but he slowed after Tower Bridge so went away from him. Never felt like I wanted to push up to the top pace, because I knew I wouldn't catch the fast group. Nice going for a run without going flat out.
Splits: 3:51, 4:49, 4:30, 4:12, 4:25, 4:24. (Don't think the first two splits are particularly accurate, my pace was pretty steady).
Splits: 3:51, 4:49, 4:30, 4:12, 4:25, 4:24. (Don't think the first two splits are particularly accurate, my pace was pretty steady).
Sunday Jan 27, 2013 #
11 AM
Orienteering (Chasing Sprint) 42:53 [3] *** 3.5 km (12:15 / km) +260m 8:56 / km
shoes: Mystery spiked fell shoes
Prologue on Whinney Hill in Holyrood Park. Not good - for starters there was a "Cagoules Compulsory" note at the assembly (for a hill in the middle of a city) so I dutifully donned my heavy Munroing cagoule (the only one I had - never thought I would be running in it!) only to meet plenty of lightly clad runners on the course - the rule wasn't being enforced at the start. Difficult to run fast when encumbered.
Set off too fast straight up hill, then made a big mistake (oxygen debt going up another steep hill) and went from 3 to 5, passing right by 4. Worked it out at 5, but wasted 4 minutes.
A couple of the legs were straightforward legs with only one, very obvious, route - steeply downhill on a straight path - they were pretty hazardous to run down and I fell heavily on the second of these legs, took time out to check I was OK. Also had a lot of difficulty coming down the crazily steep bank at the end. Nice view though! N.B. Even without the above, I still would had a poor result due to my No. 4 miss. I probably wouldn't be grumbling so much about the other detail if I hadn't done that...
Set off too fast straight up hill, then made a big mistake (oxygen debt going up another steep hill) and went from 3 to 5, passing right by 4. Worked it out at 5, but wasted 4 minutes.
A couple of the legs were straightforward legs with only one, very obvious, route - steeply downhill on a straight path - they were pretty hazardous to run down and I fell heavily on the second of these legs, took time out to check I was OK. Also had a lot of difficulty coming down the crazily steep bank at the end. Nice view though! N.B. Even without the above, I still would had a poor result due to my No. 4 miss. I probably wouldn't be grumbling so much about the other detail if I hadn't done that...
1 PM
Orienteering race (Chasing Sprint) 23:32 [5] *** 3.35 km (7:01 / km) +100m 6:07 / km
shoes: Brooks Adrenaline GTS 11 AW11
Chase. Back in the City, and no compulsory cagoules or steep, mismapped grassy paths in sight. Much better run. Blew off the person 3s behind me after a couple of controls. Would have been quicker than that but for Control 1 - see below. Got a big tow off someone fast that I caught up halfway along, so ran hard from there. Luckily I wasn't following him studiously though: the course was, it turned out, gaffled - not sure where the gaffling was, or why the race was still called a "Chase" if you don't actually end up chasing the person in front, but I think the gaffling certainly enhanced the race - it caught a lot of people out! Great fun race, lots of closes and other interesting areas visited, at real speed (due to the short nature of the race).
N.B. Control 1 - hung on the N side of a barrier (a fence) which was marked as uncrossable but you could easily reach over to punch the control at. The N side was green/black vegetation, the S side was open pavement. I went to S side first as green/black illegal to cross. But only way to punch it was therefore leaning over the uncrossable barrier. Went back and forth a couple of times trying to work out best way to punch control as both approaches appear illegal.
Official results say 260m of climb - doesn't sound right.
N.B. Control 1 - hung on the N side of a barrier (a fence) which was marked as uncrossable but you could easily reach over to punch the control at. The N side was green/black vegetation, the S side was open pavement. I went to S side first as green/black illegal to cross. But only way to punch it was therefore leaning over the uncrossable barrier. Went back and forth a couple of times trying to work out best way to punch control as both approaches appear illegal.
Official results say 260m of climb - doesn't sound right.
Saturday Jan 26, 2013 #
1 PM
Orienteering (Urban Race) 53:56 [4] *** 7.93 km (6:48 / km) +190m 6:05 / km
30c slept:5.0 shoes: Brooks Adrenaline GTS 11 AW11
Edinburgh City Race. Ran 11.4km. Weather cool, but dry, and the snow/ice had pretty much disappeared. Ran well, took advantage of local knowledge, and only made one significant mistake - overshot No. 25 as I thought I saw a huddle of orienteers around it - actually they were rugby players huddled around a bag coloured like a control - the actual control was 50m behind me. 35s mistake, cost me two places. Ended up 21st out of around 70 - pleased with that.
Some cracking long, route choice legs, which I really enjoyed. Quite a few legs were doglegs though, and I was puzzled as to why the lower half of the Royal Mile was not used - turned out this was because this was the chase area for the following day's event. The map was also nice and clear - in the past there have been various odd ways of showing underpasses and OOB roads, but I had no problem with clarity of the map this year.
Some cracking long, route choice legs, which I really enjoyed. Quite a few legs were doglegs though, and I was puzzled as to why the lower half of the Royal Mile was not used - turned out this was because this was the chase area for the following day's event. The map was also nice and clear - in the past there have been various odd ways of showing underpasses and OOB roads, but I had no problem with clarity of the map this year.
Tuesday Jan 22, 2013 #
7 PM
Road Running race (City Runners) 24:54 [5] 6.25 km (3:59 / km)
shoes: Brooks Adrenaline GTS 11 AW11
Finally ducked under 25 minutes, even though the running conditions were far from ideal - cold, quite wet on the ground, and a couple of sections of wet snow. This was entirely because I met @USKiwi half-way around. He was going the other way, but spun round and paced me to the finish, raising the tempo quite a bit. Nailed the final section, nothing left in the tank at the end!
Splits: 4:04, 4:29, 4:08, 3:35 (!), 3:47, 4:03 for the whole kms.
Splits: 4:04, 4:29, 4:08, 3:35 (!), 3:47, 4:03 for the whole kms.
Sunday Jan 20, 2013 #
Note
Didn't manage either of my planned runs this weekend - yesterday too early, today too snowy - but did some cycling in both afternoons. Got too cold and wet in the snow after this afternoon's though.
Next week:
Tuesday: City Runners
Thursday: City Runners intervals
Saturday/Sunday: Edinburgh urban race (assuming no snow problems).
Next week:
Tuesday: City Runners
Thursday: City Runners intervals
Saturday/Sunday: Edinburgh urban race (assuming no snow problems).
Tuesday Jan 15, 2013 #
7 PM
Road Running tempo (City Runners) 25:12 [5] 6.28 km (4:01 / km)
shoes: Brooks Adrenaline GTS 11 AW11
Fast group - & they went off fast, fell off the back early but then worked through gradually. Great tempo run. Looking back at the previous runs, it seems that I'm close to a big barrier - I've done 25:00-25:15 many times, but never ducked under 25 minutes - only a few seconds away, so will work on the tempo for the next few weeks.
11 PM
Cycling (Back Home) 30:43 [3] 11.57 km (2:39 / km)
From Bermondsey.
Sunday Jan 13, 2013 #
10 AM
Cycling warm up/down (To Event) 25:47 [3] 11.6 km (2:13 / km)
To Bermondsey Street, fast.
11 AM
Road Running (City Runners) 24:30 [4] 5.6 km (4:23 / km)
shoes: Brooks Adrenaline GTS 11 AW11
Out to Rotherhithe.
12 PM
Road Running (City Runners) 25:00 [3] 5.6 km (4:28 / km)
shoes: Brooks Adrenaline GTS 11 AW11
Return leg. A bit more relaxed.
2 PM
Note
Long wander around the southern half of Isle of Dogs, including around Mudchute City Farm. Nice view from Island Gardens to Maritime Greenwich, and also saw the classic City Farm view of the Canary Wharf skyscraper cluster with sheep in the foreground.
4 PM
Cycling 36:22 [2] 10.41 km (3:30 / km)
Langdon Park to home, along the canal in the gathering gloom.
Saturday Jan 12, 2013 #
8 AM
Cycle Errands (To/from Event) 25:00 [2] 9.0 km (2:47 / km)
To/from parkrun. Cold.
9 AM
Road Running race (parkrun) 20:32 [4] 5.0 km (4:06 / km)
shoes: Brooks Adrenaline GTS 11 AW11
Finsbury parkrun. Cold - but I overdressed - ended up taking the gloves off after 4km. Finished 15th. Big crowd along today.
Splits: 4:04 (down/up), 4:14 (down/up), 3:57 (down), 4:15 (up/down), 4:04(up). Each up or down is just 20m of vertical.
Splits: 4:04 (down/up), 4:14 (down/up), 3:57 (down), 4:15 (up/down), 4:04(up). Each up or down is just 20m of vertical.
Tuesday Jan 8, 2013 #
7 PM
Cycling warm up/down (To Event) 35:00 [3] 13.45 km (2:36 / km)
Work to Southfields.
10 PM
Cycling (From Event) 56:38 [3] 22.65 km (2:30 / km)
Southfields to home. Wimped out of doing the Street-O in Southfields. Street-O format not appealing to me at the moment - don't know why. It was raining gradually the whole way, so the road was a bit slippery, but always an enjoyable route (via Blackfriars Bridge) with comparatively few traffic lights.
Saturday Jan 5, 2013 #
9 AM
Road Running race (parkrun) 20:24 [4] 5.0 km (4:05 / km)
shoes: Nike Lunar +2s
Edinburgh parkrun. Gaargh, start official started the race as I was tying my laces! Lost 3 or so seconds, and position, so poor start. Fresh westerly breeze so running into the wind for the second half - refreshing, but slowed me down a bit. Plus was a little dehydrated/achy from the week's Munroing efforts. Generally took the racing line. Finished 47th. The New Year crowd was very evident.
KM splits: 4:09, 4:00, 4:01, 4:06, 4:07.
KM splits: 4:09, 4:00, 4:01, 4:06, 4:07.
Thursday Jan 3, 2013 #
9 AM
Hillwalking (JOK NY) 8:01:00 [1] 27.0 km (17:49 / km) +1540m 13:52 / km
shoes: Brashers (Towa GTX Men's)
Middle four in Beinn Dearg group, from the west. Lovely sunny day and great views. Even the wind wasn't too bad. Started from sea level, and headed up W to 860m col, then climbed Beinn Dearg up its NE ridge first, then the Munro to the E, then the one to the N and finally the one to the N of that! Then along the W ridge and back into the valley and eventually forest. Snowline at around 700m, but above freezing everywhere, so the snow was very soft.
Wednesday Jan 2, 2013 #
Note
(rest day)
Tuesday Jan 1, 2013 #
10 AM
Hillwalking long (JOK NY) 6:10:00 [1] 19.5 km (18:58 / km) +1050m 14:57 / km
shoes: Brashers (Towa GTX Men's)
The middle three Fannichs from the north - 1h55, 1h20, 55m, then 2h down. Weather OK to start, but cloud above 850m and numerous snow showers causing blizzard conditions. Compared with the more northerly mountains, there was a significant amount of snow, with the snowline at around 600m. Crampons were needed to get above 1000m for the middle Munro, which was iced up and had large cornices over the cliffs on the leeward side. Started late (due to staying up for New Year) so the last 3km walkout through a valley was in darkness.