Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Ollie

In the 31 days ending Mar 31, 2014:

activity	#	time	miles		km		+m
Road Running	7	13:08:21	96.28	(8:11)	154.95	(5:05)	90
Cycle Commuting	21	10:15:13	147.39	(4:10)	237.2	(2:36)
Cycle Comm w/ Errands	3	1:53:10	23.98	(4:43)	38.6	(2:56)
Cycling	2	1:39:39	25.15	(3:58)	40.48	(2:28)
Score Orienteering	1	59:36	6.59	(9:03)	10.6	(5:37)
Jogging	1	11:00	1.24	(8:51)	2.0	(5:30)
Total	35	28:06:59	300.64	(5:37)	483.83	(3:29)	90

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Monday Mar 31, 2014 #

11 AM

Cycle Commuting (In to Work) 33:00 [2] 11.2 km (2:57 / km)

Sunday Mar 30, 2014 #

6 PM

Road Running long 1:45:50 [3] 21.1 km (5:01 / km)
shoes: Brooks Adrenaline GTS 11 AW11

Mainly on grass for second half to give my shins a break. They were a bit sore after yesterday. Usual assorted pains, but reckon I could have easily gone on without issue for another 10km or so.

Loop around Victoria Park and the northern part of the Olympic Park.

Final long run before marathon.

Saturday Mar 29, 2014 #

2 PM

Road Running 51:00 [3] 10.3 km (4:57 / km)
shoes: New Balance M860SB4

Testing out new shoes. Suprisingly firm, not much bounce. They are good, but I won't risk it with new shoes for the marathon itself.

Friday Mar 28, 2014 #

11 AM

Cycle Commuting (In to Work) 29:24 [2] 11.15 km (2:38 / km)
shoes: Specalized MTB Cleats

Wednesday Mar 26, 2014 #

10 AM

Cycle Commuting (In to Work) 29:11 [2] 11.12 km (2:37 / km)
shoes: Specalized MTB Cleats

9 PM

Cycle Commuting (Back Home) 29:23 [2] 10.77 km (2:44 / km)
shoes: Specalized MTB Cleats

Tuesday Mar 25, 2014 #

11 AM

Cycle Commuting (In to Work) 31:38 [2] 11.31 km (2:48 / km)
shoes: Specalized MTB Cleats

9 PM

Cycle Commuting (Back Home) 28:11 [2] 10.77 km (2:37 / km)
shoes: Specalized MTB Cleats

Monday Mar 24, 2014 #

7 PM

Cycle Commuting (Back Home) 28:29 [2] 10.94 km (2:36 / km)
shoes: Specalized MTB Cleats

Sunday Mar 23, 2014 #

4 PM

Road Running long 2:38:02 [3] 30.06 km (5:15 / km) +30m 5:14 / km
shoes: Purple and Green Too-large Miz

Same as last week but in reverse. Time/distance doesn't include a 500m walk at the 25km mark while I tried to work out how serious a niggle on my right shin was. H/M at 1h46, basically identical to before. Got caught in a couple of short hail showers.

Took a risk and ran with neutral shoes rather than my normal OP-compensating ones. Shins generally OK, they niggled very slightly from 10km onwards but it never got too bad apart from the aformentioned 25km scare. I rarely run in the shoes and the first few kilometres were very comfortable as the padding hasn't worn out. Once again calves flared up at about 20km, and 20km onwards was the usual pain. However, at 30km, I was tempted to go on and do a few more km - certainly haven't felt that way before! Key factor I think was it was 8 degrees cooler than on previous weekends.

I've bought some NB M680v4s, they should arrive by the end of the week so will try them out when running H/M distance next weekend. Or else it's back to the old Brooks.

Plan for the day itself is first 10km at 4:50/km, next 10km at 5:00, next 10km at 5:40 (H/M 1h44) and last 12.2km at 6:00 = 3h48.

Wednesday Mar 19, 2014 #

10 AM

Cycle Commuting (In to Work) 31:44 [2] 11.16 km (2:51 / km)

11 PM

Cycle Commuting (Back Home) 26:07 [2] 10.78 mi (2:25 / mi)

Monday Mar 17, 2014 #

10 AM

Cycle Commuting (In to Work) 30:24 [2] 11.19 km (2:43 / km)

7 PM

Cycling (To Event) 37:30 [2] 13.5 km (2:47 / km)
shoes: Specalized MTB Cleats

10 PM

Cycling (Back Home) 1:02:09 [4] 26.98 km (2:18 / km)
shoes: Specalized MTB Cleats

From Sheen, via City. Nice tailwind, and mashed the pedals. Interestingly, my "direct" route home was over 2km longer than the the route (via work) to get here.

Sunday Mar 16, 2014 #

3 PM

Road Running long 2:37:32 [3] 30.6 km (5:09 / km) +30m 5:07 / km
shoes: Brooks Adrenaline GTS 11 AW11

Reverse of my Island Gardens run two weeks ago - slight variation to go the long way around the park on the western edge of Isle of Dogs.

Did a "Farah" and fell over at 10.8km, although it was my own fault - tripped over my shoelaces. Faceplant onto tarmac, nice bruise on hip, and very bruised and bloody elbows, bet my hip will be aching something awful tomorrow.

Calves were OK this time until about 15km in. Things got pretty painful (again) at about 23km and I eased down from running 5min/km to around 5:30/km. Disappointed to be hurting quite so much again after what is only half way around a marathon. Today was going to be my last long run but I think I can get away with one more next weekend if I recover well from today (will include some stretching this time!)

Another warm and sunny day, with a reasonably strong westerly wind.

Earlier in the day had a look in a shoe shop to see if there were any better shoes around, as I suspect the Brooks are getting a bit worn (309mi says Attackpoint.) Unfortunately the worst time of the year to be buying running shoes - nothing good for under £100.

C • Try Online 6

Thursday Mar 13, 2014 #

9 PM

Cycle Commuting (Back Home) 27:42 [3] 10.76 km (2:34 / km)

Wednesday Mar 12, 2014 #

10 AM

Cycle Commuting (In to Work) 29:43 [2] 11.16 km (2:40 / km)
shoes: Specalized MTB Cleats

10 PM

Cycle Commuting (Back Home) 27:59 [2] 10.78 km (2:36 / km)

Tuesday Mar 11, 2014 #

Event: London Street-O Race #7: Waterloo

10 AM

Cycle Comm w/ Errands (In to Work) 42:26 [2] 14.84 km (2:52 / km)
shoes: Specalized MTB Cleats

7 PM

Score Orienteering (Street-O) 59:36 [3] *** 10.6 km (5:37 / km)
shoes: Purple and Green Too-large Miz

SLOW Waterloo Street-O (actually Bankside + City Street-O - even better!) As usual my unstretched calves started complaining after 3km but didn't get too much worse. I know the area extremely well, having mapped almost all of it over several years for the City Race, so had a big advantage, despite some tricky control clues. Poor route choice at start meant I was near the finish with only low-scoring controls nearby and 6 minutes to spare. However got them anyway and gently finished rather than the usual sprint (still worried about the calves). Pub was good afterwards even if they closed the kitchen early so didn't get food. Huge turnout - all 110 maps that were printed were used (I was starter 109!)

Unexpectedly good result despite the deliberately slower pace than normal and what I thought was poor execution. Finished 6th. Route on Routegadget.

8 PM

Jogging warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Purple and Green Too-large Miz

Warm-down jog with Eoin - pace just as fast as during the actual race!

Monday Mar 10, 2014 #

11 AM

Cycle Commuting (In to Work) 27:11 [2] 11.12 km (2:27 / km)

Far and away the fastest commute into work for a long time. 15-20% faster than normal. Why? Running 26km yesterday? Cycling in regular shoes instead of cleats? Not carrying in a bag full of tubes of prints to post for the first time in a few weeks? In fact it was entirely due to the (unusual) north-easterly tailwind.

8 PM

Cycle Commuting (Back Home) 30:33 [2] 10.77 km (2:50 / km)
shoes: Specalized MTB Cleats

Definitely a headwind!

Sunday Mar 9, 2014 #

2 PM

Road Running 2:16:07 [3] 26.22 km (5:11 / km)
shoes: Brooks Adrenaline GTS 11 AW11

Down to Limehouse, loop back round to Hackney Wick, then a loop through the Olympic Park - including running up the mound with the rings on it, then to Coppermill and then back home. Getting out the Olympic Park was tricky - still a lot of work going on near the velodrome. Like last week, 95%+ was on paths (mainly towpaths) rather than roads.

Original plan was to do a 30km loop like last weekend's, but I still hadn't recovered from that - my calves started aching a bit after 3km. I was hoping the pain would go away. It didn't, but didn't get much worse, and I was feeling better after 26km this time than last time. Feel a bit better after having finished, too. However, there's still too much pain, and it's appearing much too soon in my run. I would like to get to a place where I can cross the H/M mark with no pain. Pain is principally from the calves. Shins generally OK, just clicking a bit.

H/M time 108 min - 2 min slower than last week. Dry, sunny, and pretty warm (18degC).

C • Calves 6

Friday Mar 7, 2014 #

10 AM

Cycle Commuting 31:29 [2] 11.12 km (2:50 / km)

10 PM

Cycle Commuting (Back Home) 28:26 [2] 10.93 km (2:36 / km)

Thursday Mar 6, 2014 #

10 AM

Cycle Comm w/ Errands (In to Work) 33:52 [2] 11.24 km (3:01 / km)
shoes: Specalized MTB Cleats

10 PM

Cycle Commuting (Back Home) 27:27 [2] 10.75 km (2:33 / km)

Wednesday Mar 5, 2014 #

8 PM

Cycle Commuting (Back Home) 27:05 [3] 10.93 km (2:29 / km)
shoes: Specalized MTB Cleats

Still got it.

Tuesday Mar 4, 2014 #

9 AM

Cycle Comm w/ Errands (In to Work) 36:52 [2] 12.52 km (2:57 / km)
shoes: Specalized MTB Cleats

7 PM

Road Running tempo (City Runners) 25:50 [4] 6.27 km (4:07 / km)
shoes: Brooks Adrenaline GTS 11 AW11

Calves hurt after 100m! Continued to hurt - a bit - all the way around, but no residual pain afterwards. First km was 3:52 so then eased off to around 4:30/km for the rest of the run - a much more pleasant pace. Aiming not to do faster than 4:30 for anything between now and mid-April.

Monday Mar 3, 2014 #

10 AM

Cycle Commuting (In to Work) 32:17 [2] 11.15 km (2:54 / km)
shoes: Specalized MTB Cleats

Hit a couple of showers coming in. Once read that the average London commuter only experiences 12 rainy commutes a year. Pretty sure I'm already at double that for this year.

9 PM

Cycle Commuting (Back Home) 27:50 [2] 10.77 km (2:35 / km)
shoes: Specalized MTB Cleats

Saturday Mar 1, 2014 #

3 PM

Road Running long 2:34:00 [3] 30.4 km (5:04 / km) +30m 5:02 / km
shoes: Brooks Adrenaline GTS 11 AW11

Home - Hackney Wick - Limehouse - Island Gardens - Bow - Home.

C • Long run! 3

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