Training Log Archive: paul cIn the 7 days ending Apr 6, 2012:
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Friday Apr 6, 2012 #
Event: JK 2012
3 PM
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2
Before and after.
Orienteering 18:12 [4] 2.7 km (6:44 / km) +17m 6:32 / km
shoes: Asics ds skyspeed 2
I really enjoyed this.
I started off ok, not fast but safe. I didn't look inside the control circle for the 1st 4. Just ran into the courtyards and saw them.
Didn't have any recent sprint runs to get myself to plan ahead and fell into the trap at #5. I hit 2 deadends before coming back on myself and going around to the north.
I flowed from there for the rest of the northern estate section although my route choice for #14 was too slow. Saw James Williams(minute man) coming out of #15 and picked it up. I ran under the first bridge to #18 and nearly half way across the water before I realised I'd gone too far.
Still no worries until I hit #20 before #19. STUPID!!!
I was worrying about others than myself as usual.....
Got back into it from there except for the route choice to #26. I couldn't make the map fit with the skate park and lost 30 secs.
I felt really strong in this race and was never in fatigue, just a shame about the nav....
I started off ok, not fast but safe. I didn't look inside the control circle for the 1st 4. Just ran into the courtyards and saw them.
Didn't have any recent sprint runs to get myself to plan ahead and fell into the trap at #5. I hit 2 deadends before coming back on myself and going around to the north.
I flowed from there for the rest of the northern estate section although my route choice for #14 was too slow. Saw James Williams(minute man) coming out of #15 and picked it up. I ran under the first bridge to #18 and nearly half way across the water before I realised I'd gone too far.
Still no worries until I hit #20 before #19. STUPID!!!
I was worrying about others than myself as usual.....
Got back into it from there except for the route choice to #26. I couldn't make the map fit with the skate park and lost 30 secs.
I felt really strong in this race and was never in fatigue, just a shame about the nav....
Thursday Apr 5, 2012 #
5 PM
running 29:56 [2] 4.36 mi (6:52 / mi)
shoes: Asics 2160 #2
Through Fort William to the Nevis Carpark, some strides and then back.
Wednesday Apr 4, 2012 #
9 AM
walking 7:27:44 [1] 16.01 mi (27:58 / mi) +1400m 21:59 / mi
Up Ben Nevis the tourist way and back down the North Face route after the zig zags.
Stunning views today as the snow line was about 400m and cloud above the summit.
Stunning views today as the snow line was about 400m and cloud above the summit.
Tuesday Apr 3, 2012 #
6 PM
running intervals 42:17 [4] 6.29 mi (6:43 / mi)
shoes: Asics 2160 #2
5 x 2 min along the Loch off 1 min.
Got caught out in a snow shower.
Got caught out in a snow shower.
Monday Apr 2, 2012 #
Note
(rest day)
Traveling to Fort William.
Sunday Apr 1, 2012 #
8 AM
running long 2:30:00 [3] 23.02 mi (6:31 / mi)
shoes: Asics 2160 #2
My last long run in the bag!!!
I think I ate breakfast too close(1 hour) before I set off this morning as the first 5 miles were dodgy for the guts.
Settled into a nice rythym and was trotting along in the 6.30 to 6.40 range. I took a gel every 30 mins but forgot to refill my water bottle at Richmond. It didn't turn out bad but it would have been nice with a bit more.
I got to Kingston after 13 miles and joined in the 'Breakfast Run'. They were going at about 6.45's so it felt good easing past them.
After Hampton Court I pushed the 17th and 19th miles to 6 m/m. Then the first half mile of the 21st and 22nd as well. It was a bit of an effort to pick it up this much but doable and good practice.
I grabbed a Sports Drink off the floor that other runners had dropped so this made up for the loss of water.
Very happy with how the long runs have gone this year.
TAPER TIME!!!!!
I think I ate breakfast too close(1 hour) before I set off this morning as the first 5 miles were dodgy for the guts.
Settled into a nice rythym and was trotting along in the 6.30 to 6.40 range. I took a gel every 30 mins but forgot to refill my water bottle at Richmond. It didn't turn out bad but it would have been nice with a bit more.
I got to Kingston after 13 miles and joined in the 'Breakfast Run'. They were going at about 6.45's so it felt good easing past them.
After Hampton Court I pushed the 17th and 19th miles to 6 m/m. Then the first half mile of the 21st and 22nd as well. It was a bit of an effort to pick it up this much but doable and good practice.
I grabbed a Sports Drink off the floor that other runners had dropped so this made up for the loss of water.
Very happy with how the long runs have gone this year.
TAPER TIME!!!!!
Saturday Mar 31, 2012 #
Note
(rest day)
Going to spend it watching the Olympic park run as it will likely be my only chance to get inside the stadium.