Training Log Archive: RobBIn the 7 days ending Oct 16, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Oct 16, 2011 #
11 AM
Orienteering 1:03:45 [5] 7.57 mi (8:25 / mi) +365m 7:20 / mi
CompassSport Cup. Felt tired on the warm-up but got going pretty quickly. Orienteering wise I was pretty smooth, but got sloppier as the course went on - with a big blow out on the last control, which was very embarrassing. Really enjoyed the course which stuck to the nicest terrain.
Running 39:48 [2] 3.98 mi (9:59 / mi) +116m 9:10 / mi
Extended warm-down, firstly with Bendover, then Danger then MrsB. Very sociable.
Running 18:22 [1] 1.73 mi (10:37 / mi) +48m 9:46 / mi
Easy warm up. Very stiff.
Saturday Oct 15, 2011 #
9 AM
Running warm up/down 30:00 [2] 3.5 mi (8:34 / mi)
Warm up and down. Almost ground to a halt on the warm down. Tired.
Running 1:08:00 [5] 9.0 mi (7:33 / mi)
FRA Relays leg 2 running with Mr Johnson.
After a traditional Baker / Johnson faff at the start (note to self really should have learnt to check over hand over logistics by now - luckily Jenny was marshalling us from the sidelines) we started strongly. A stunning first leg by Rob L ( probably run of the day for me) we set off with an unexpected - but not unwelcome - 15 second lead.
The plan, was to run a steady leg and to hand over to the navigational maestros of Rhys and John in touch with the leaders.
We could hear Mercia behind us on the way to 2 but they never quite caught us. OJ set the pace all the way on the long climb to 3 and I having to work really hard to stay in touch. Thankfully the climb levelled off just as I thought I might pop. Started to feel better on the boggy plateau and felt strong on the descent.
It felt fantastic to have been able to have hold on to our lead - and was a nice surprise to have got the fastest time of the day on the leg (just).
Amazing team performance to take the win overall - with fastest times on 3 of the 4 legs. Also great to have shared the experience of my leg with OJ - I think we got it pretty much spot on. A good day.
Results: http://www.sportident.co.uk/results/2011/BritishFe...
After a traditional Baker / Johnson faff at the start (note to self really should have learnt to check over hand over logistics by now - luckily Jenny was marshalling us from the sidelines) we started strongly. A stunning first leg by Rob L ( probably run of the day for me) we set off with an unexpected - but not unwelcome - 15 second lead.
The plan, was to run a steady leg and to hand over to the navigational maestros of Rhys and John in touch with the leaders.
We could hear Mercia behind us on the way to 2 but they never quite caught us. OJ set the pace all the way on the long climb to 3 and I having to work really hard to stay in touch. Thankfully the climb levelled off just as I thought I might pop. Started to feel better on the boggy plateau and felt strong on the descent.
It felt fantastic to have been able to have hold on to our lead - and was a nice surprise to have got the fastest time of the day on the leg (just).
Amazing team performance to take the win overall - with fastest times on 3 of the 4 legs. Also great to have shared the experience of my leg with OJ - I think we got it pretty much spot on. A good day.
Results: http://www.sportident.co.uk/results/2011/BritishFe...
Friday Oct 14, 2011 #
Running 35:00 [2] 5.2 mi (6:44 / mi)
Run home from work after a long day. Through in 4 x 1 minute surges to get legs turning a bit quicker.
Thursday Oct 13, 2011 #
7 AM
Running 20:00 [2] 2.5 mi (8:00 / mi)
Run to gym and then on to work.
S+C 35:00 [2]
Standard fare. Gym was not as busy as last time.
Wednesday Oct 12, 2011 #
3 PM
Running 3:00:02 [2] 13.05 mi (13:48 / mi) +1181m 10:46 / mi
Long run with OJ over Kinder. Basically, spent all our time running up, or down hill. Not feeling the terrain love today; so spent most of the run just trying to keep in OJ's footsteps.
Tuesday Oct 11, 2011 #
7 AM
Running 38:00 [2] 5.1 mi (7:27 / mi)
Run to work. Was in my own world when I heard someone shouting at me. Turned out to be Dave Rollins who was up on BO business. I saw the below picture on Tessa's log and it totally sums Dave up - 100% supportive who will do anything he can to help athletes out.
Dave R
5 PM
Running 1:26:00 11.8 mi (7:17 / mi)
Slightly longer run than normal to track as we have moved to Don Valley.
The session was 10 x 2 minutes with one minute recovery. Felt great on the first 2 but then it got much harder very quickly. Breathing was laboured and lactate started to build. Decided to stop at 7 as I was having to work really hard and was still going backwards. It was frustrating to be running slower than last week off more recovery, but not a surprise with the long runs last week.
Really struggled on the way home - slow and spacey.
The session was 10 x 2 minutes with one minute recovery. Felt great on the first 2 but then it got much harder very quickly. Breathing was laboured and lactate started to build. Decided to stop at 7 as I was having to work really hard and was still going backwards. It was frustrating to be running slower than last week off more recovery, but not a surprise with the long runs last week.
Really struggled on the way home - slow and spacey.
Monday Oct 10, 2011 #
7 AM
Running 1:25:00 [2] 11.2 mi (7:35 / mi)
Run around Dam Flask then on to work. Feeling much better than yesterday.
6 PM
S+C 35:00 [1]
Gym session. Absolutely rammed tonight with lots of clubs. Frustrating having to fight for space.