Training Log Archive: AnvilIn the 7 days ending Jun 28, 2008:
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Saturday Jun 28, 2008 #
Running 1:33:00 [3] 18.0 km (5:10 / km) +260m 4:49 / km
ahr:156 max:180 shoes: Brooks Glycerin
Long run. Out through Barnes Common to Rihmond Park. Programmed a 5km course throught the park into the GPS that involved no tracks in an attempt to do some terrain work. Just plugged in some random points and then tried to stay as straight on the arrow as possible. Worked out pretty well, but had to go around some fenced off parts, wide creeks and some head high bracken - blew the course out to about 6km.
Will try to do this weekly, it's much more enjoyable than just grinding out the ks.
Today was definately the day for pudgy, pasty blokes taking off thier shirts - congratulations UK, another stereotype reinforced.
Will try to do this weekly, it's much more enjoyable than just grinding out the ks.
Today was definately the day for pudgy, pasty blokes taking off thier shirts - congratulations UK, another stereotype reinforced.
Thursday Jun 26, 2008 #
Running hills 10:00 [4] 2.5 km (4:00 / km) +180m 2:56 / km
max:185 shoes: Saucony Triumphs
Hills with the running club. 6 x Gravelly Hill long then 6 x Gravelly Hill short. Aim for the day was to do each one slightly faster than the previous.
Splits were 1:11, 1:08, 1:08, 1:02, 1:06, 1:01 then 0:38, 0:37, 0:35, 0:34, 0:34, 0:31. 3 gold stars and a smiley face for me.
Also tries to keep my uphill and downhill times as close as possible. Seemed to go OK, was about 5 seconds slower on the downs.
Splits were 1:11, 1:08, 1:08, 1:02, 1:06, 1:01 then 0:38, 0:37, 0:35, 0:34, 0:34, 0:31. 3 gold stars and a smiley face for me.
Also tries to keep my uphill and downhill times as close as possible. Seemed to go OK, was about 5 seconds slower on the downs.
Running warm up/down 50:00 [3]
Warm up and down and recoveries.
Got the email today that my entry for this has gone through. Pumped, but a little concerned its the week before the French 6. No injuries here.
Got the email today that my entry for this has gone through. Pumped, but a little concerned its the week before the French 6. No injuries here.
Cycling 45:00 [2] 18.2 km (24.3 kph)
To and from the club house
Wednesday Jun 25, 2008 #
Running 34:00 [2] 7.0 km (4:51 / km)
ahr:141 max:156
Still feeling under the weather and should be taking it easy, but you've got to take advantage of a warm, sunny evening in these parts.
Very easy cruise round the 2 bridges loop, my left quaddie was pretty tight after yesterday and took a while to get going.
Stitch made another appearance, but not as bad so just pushed through it.
Very easy cruise round the 2 bridges loop, my left quaddie was pretty tight after yesterday and took a while to get going.
Stitch made another appearance, but not as bad so just pushed through it.
Tuesday Jun 24, 2008 #
Running 48:07 [4] 10.0 km (4:49 / km)
ahr:170 max:182 shoes: Brooks Glycerin
10k trail challenge - Ham Riverside
Definately a race of 2 halves. As I'm still a bit under the weather, I was going to start off slowly and increase the pace slowly as the race went on.
After we started it all felt like it was going to plan, felt good, HR around 150, letting the 'runners' go off ahead to make mistakes. First k split about 3:40. Oops. But was feeling good so kept going at that pace.
Starting to feel a bit tired on the uphill pinch to #5. Spotted a aneaky route to 6 and headed off straight back down the steep hill. Then out of nowhere it hit with the most crippling stitch I've ever had. So bad I lose concentration and run off down the wrong track, negating my brilliant route and am eventually reduced to a walk. Stop, wait for it to go and start running again. It comes back worse that before, so I lie down on a felled tree and stretch my torso right out with seems to help.
Then all the people I pulled away from start hurtling past. I start running agin but can't do much more that an unattractive hobble and stumble my way round the rest of the course being continually overtaken.
Wasn't all bad, I got to laugh at all the non orienteers who kept making mistakes - best was a guy running into #6 and asked if it was #5!
A bit miffed on the last leg where I took a convoluted route cause I couldn't be arsed ruinning back along the main road and had to cross an unmapped 2.5m high fence.
I'm of 2 minds about the course, it was quite well set in that it had heaps of route choice - everyone was continually diverging and merging back together, but on the other hand, it was mainly road running and dodged most of the forested/park sections of the map. The section along the river to #5 was ace though - I'll be building that section of path into my long runs.
http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...
Definately a race of 2 halves. As I'm still a bit under the weather, I was going to start off slowly and increase the pace slowly as the race went on.
After we started it all felt like it was going to plan, felt good, HR around 150, letting the 'runners' go off ahead to make mistakes. First k split about 3:40. Oops. But was feeling good so kept going at that pace.
Starting to feel a bit tired on the uphill pinch to #5. Spotted a aneaky route to 6 and headed off straight back down the steep hill. Then out of nowhere it hit with the most crippling stitch I've ever had. So bad I lose concentration and run off down the wrong track, negating my brilliant route and am eventually reduced to a walk. Stop, wait for it to go and start running again. It comes back worse that before, so I lie down on a felled tree and stretch my torso right out with seems to help.
Then all the people I pulled away from start hurtling past. I start running agin but can't do much more that an unattractive hobble and stumble my way round the rest of the course being continually overtaken.
Wasn't all bad, I got to laugh at all the non orienteers who kept making mistakes - best was a guy running into #6 and asked if it was #5!
A bit miffed on the last leg where I took a convoluted route cause I couldn't be arsed ruinning back along the main road and had to cross an unmapped 2.5m high fence.
I'm of 2 minds about the course, it was quite well set in that it had heaps of route choice - everyone was continually diverging and merging back together, but on the other hand, it was mainly road running and dodged most of the forested/park sections of the map. The section along the river to #5 was ace though - I'll be building that section of path into my long runs.
http://www.slow.routegadget.co.uk/cgi-bin/reitti.c...
Cycling 23:00 [2] 10.5 km (27.4 kph)
Ride to the event from my place to the start of the event. Went through Richmond Park - I love that place!
Running warm up/down 15:00 [3]
Warm down jog afterwards
Monday Jun 23, 2008 #
Running 40:00 [3] 8.2 km (4:53 / km)
ahr:148 max:165 slept:5.0 weight:80kg shoes: Brooks Glycerin
Pretty easy usual run around the towpath. Felt good, but tired and HR seemed high - guess I'm a little still a little sick.
The continental O-bug has bit after Jukola, I spent a large portion of the day at work planning next summers trip through Europe picking off the countries left for me to head to and going to the choice multi day events in between. .
The continental O-bug has bit after Jukola, I spent a large portion of the day at work planning next summers trip through Europe picking off the countries left for me to head to and going to the choice multi day events in between. .
Sunday Jun 22, 2008 #
Note
(sick) (rest day)
Back from Russia. Got a bit of a head cold and couldn't be arsed running, but a break was due anyway. Gonna get my act together for the French 6 now - I think Elites was a little ambitious, ownage is expected.
Route for Jukola. Overlaying with other GPS tracks shows how useful the elephant trails were!
http://www.jukola.com/jukola/kartat/reittiharveli/...
Route for Jukola. Overlaying with other GPS tracks shows how useful the elephant trails were!
http://www.jukola.com/jukola/kartat/reittiharveli/...