Training Log Archive: ACIn the 31 days ending Mar 31, 2012:
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Saturday Mar 31, 2012 #
10 AM
Running long 1:29:17 [3] 17.4 km (5:08 / km)
slept:5.0 shoes: Asics Kayano - Mar 2012
Slow and painful run. Knees sore, left hip started to hurt after a while, and just generally didn't have much interest. the km seemed to drag by - one of the real downsides of training on one's own. Still, had planned to do 18-20km and this was close enough. After a couple fo weeks of glorious weather, finally a crappy day in Paris - low cloud, heavy pollution, touch cool. Glad to get this one out of the road.
Friday Mar 30, 2012 #
1 PM
Running 34:00 [3] 6.9 km (4:56 / km)
slept:6.0 shoes: Asics Kayano - Mar 2012
Easy run around the Bois with Justin. Chatting about the forthcoming marathon, tapering, strategies, times, etc, etc. Good fun!
Tuesday Mar 27, 2012 #
1 PM
Running 33:20 [4] 6.9 km (4:50 / km)
slept:4.0 shoes: Asics Kayano - Mar 2012
Another bad night's sleep. Glorious day and went for a run with Philippe and Zack, and they headed out at a pretty quick (for me) pace. Struggling to get a decent lung fullof air and wondering if the hay fever and pollution are doing their thing on my lungs, like last year. May have to go back to the doc to get some more ventolin (seem to have misplaced last year's supply). Good quick run though and finished up with a 200m sprint which felt surprisingly good. Keep the training light this week due to work and missions, then 18km and a race on the weekend, another easy week and then 16km and O training the following weekend, and then real rest till teh marathon.
Sunday Mar 25, 2012 #
9 AM
Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km)
Very easy jog to warm up.
10 AM
Orienteering race 1:13:10 [5] **** 8.9 km (8:13 / km)
spiked:20/23c slept:8.0
1ere Regionale. Rocher de la Reine in Fontainebleau. Good race except for one thing - forgot to go to #9, and went straight from 8-10. Doh. Apart from that, didn't do too badly. Felt surprisingly strong after yesterday's run and ran the whole way today except for a few of the steeper hills. Tired but okay. Course management left a bit to be desired (obviously) and never really felt like I was totally in control of the map and which control I was heading to next. This reflects the lack of racing the last six months. Hope to do better next week when I lead off the first team on the club relays.
Saturday Mar 24, 2012 #
8 AM
Running long 2:59:47 [3] 32.18 km (5:35 / km)
slept:7.0 shoes: Asics Kayano - Mar 2012
Last long run before marathon and it was a real struggle. Legs felt tired from the outset, probably from the intervals on Wed. Started out by picking up the Paris marathon course at 33km and then following it almost to the end. Then around Jardin d'Acclimitation and Bagatelle, around Longchamp (18km and starting to get tired already), up into Parc de St Cloud, joined up with the EcoTrail race and bumped into Tilly and friend, ran slowly with them for 3km before splitting off and heading home. Seemed to take forever to do the last 4-5km and really felt knackered. Goodness knows how I will do another 10 km on marathon day. Felt completely drained despite going through half a dozen cliff shot blocks. Drank around 600ml of water over the course of the run - perhaps need more than that. No food beforehand probably didn't help.
Friday Mar 23, 2012 #
7 AM
Running 33:40 [3] 6.7 km (5:01 / km)
slept:7.0 shoes: Asics Kayano - Mar 2012
Easy run around the tourist circuit. Gorgeous morning - bright clear and still, with the sun coming up. Felt pretty tired after Tue and Wed's runs, but got around okay.
Wednesday Mar 21, 2012 #
1 PM
Running intervals 1:09:36 [5] 13.01 km (5:21 / km)
slept:6.0 shoes: Asics Kayano - Mar 2012
Tough interval session on a glorious spring day, with lovely sun and real warmth (but not too much heat). Did an easy 5km to warm up then did 5 x 1km with about 300m jog between each one (except for last one where I took a longer break). Pace was okay-ish - 4.22, 4.20, 4.21, 4.24 (slightly up hill around Longchamp), 4.26 (tiring badly). Then jogged back to the office. Very tired this afternoon and feel like having a nice big nap. Getting back into bad sleeping habits - must go to bed earlier!
Tuesday Mar 20, 2012 #
6 AM
Running 36:00 [2] 5.5 km (6:33 / km)
slept:6.0 shoes: Asics Kayano - Mar 2012
Easy run in the beautiful pre-dawn light. Huge red sun rose just as I was heading home.
1 PM
Running 36:00 [3] 7.0 km (5:09 / km)
shoes: Asics Kayano - Mar 2012
Jon called me up for an easy 30 min run. It was a beautiful day, and always entertaining to run with Jon, so decided to do a double training day for teh first time in decades! We cruised round a bit faster than I intended, but seem to have survived. Entertainment lived up to expectations - always amazing how fast time goes on a run when one engages in good conversation.
Sunday Mar 18, 2012 #
10 AM
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
easy jog to loosen up from yesterday and remember what it is like to run in a forest!
11 AM
Orienteering race (IDF Champs) 1:05:12 [5] *** 10.2 km (6:24 / km)
slept:7.0
First O race for nearly 6 months and fortunately it was an easy area north of Paris (L'Isle Adam). If memory serves correctly, this is where I did my first O race in France back in 2001. Nice forest, with just a few areas of brashings from recent logging activities. No errors on the course, which is no great accomplishment given the open nature of the forest, but had a few minor hesitations near the inevitable couple of pit controls. Very pleased with being able to maintan a run for the whole way, even stretching out for some of the path runs. Route choice was sound, with one particularly good route choice from 4-5, with a nice direct route through nice forest. Some young guns new to H50 did 58 mins, beating me by 7 mins. On a good day without 30km in my legs from yesterday, I could probably have done 5 mins faster, but that extra 2 mins is just the product of older legs. Just wait for these guys to get to technical terrain like Fontainebleau :-). Eventually cam 4th I think.
Saturday Mar 17, 2012 #
8 AM
Running long 2:40:35 [3] 30.62 km (5:15 / km)
slept:7.5 shoes: Asics Kayano - Mar 2012
First long run for a while. Pretty tough going for te last 10km as the lack of miles started to show. Fortunately, met up with Carl and Darin for the last 6km and that helped me through to the end. Everything feels okay. Nice cold bath afterwards, lots of food, and lots of drink. Was 87.5kg at start of run, and 85.3 at the end!
Thursday Mar 15, 2012 #
7 AM
Running 55:00 [3] 9.8 km (5:37 / km)
slept:5.0 shoes: Asics Kayano - Mar 2012
Marseille. Easy run around the streets, including a big climb up to see a church on a hill near the coast. Pretty foggy morning so didn't get to see much of the view unfortrunately. Traffic horrendous, suburbs crowded and and chaotic, pavements broken and crowded. So an interesting run all up.
Tuesday Mar 13, 2012 #
6 AM
Running 25:00 [3] 5.0 km (5:00 / km)
shoes: Asics Kayano - Mar 2012
Sunday Mar 11, 2012 #
8 AM
Running 30:00 [3] 5.5 km (5:27 / km)
shoes: Asics Kayano - Mar 2012
Aix-en-Provence. Easy run to try and get back into it. Felt okay.
Thursday Mar 1, 2012 #
Note
(sick)
Buggar. Sick with the flu. Combination of lack of sleep, travel, and sick child have conspired against me. This will make the Paris marathon just that little bit tougher :-)