Training Log: Spud
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Road/Track||6|| 2:53:41|| 22.54||(7:42)|| 36.28||(4:47)|| 201|
| ||Trail/Terrain||2|| 1:41:49|| 12.45||(8:11)|| 20.04||(5:05)|| 176|
| ||Orienteering (sprint/urban)||3|| 1:15:48|| 7.62||(9:57)|| 12.26||(6:11)|| 107||58 /||62c||93%|
| ||Strength and conditoning||1|| 45:00|
| ||Orienteering (forest)||1|| 39:04|| 4.39||(8:54)|| 7.06||(5:32)|| 205||19 /||24c||79%|
| ||Total||10|| 7:15:22|| 47.0|| 75.64|| 689||77 /||86c||89%|
Road/Track 17:25  3.83 km (4:33 / km) +74m 4:09 / km
ahr:133 max:159 shoes: Adidas Supernova Glide Boost 6
To and from uni.
Road/Track 24:50  5.54 km (4:29 / km) +22m 4:24 / km
ahr:149 max:174 shoes: Adidas Supernova Glide Boost 6
Trot down to track.
Road/Track 34:53  9.02 km (3:52 / km) +7m 3:51 / km
ahr:166 max:186 shoes: Mizuno Wave Musha 4
Hallamshire session at the track. 6x800(300), 6x200(200). Feeling ok, just keeping it nicely relaxed after the weekend. Heat was nice at the start but sucked at the end. Splits:
2:22, 2:21, 2:23, 2:24, 2:24, 2:27.
33, 30, 31, 31, 32, 29.
Matt and Potter dropped out after 3 so the gap to the front group opened as I worked out what was going on. Meant the last 3 were spent leading a slower group round so grinding on my own essentially. Feeling alright though.
Road/Track warm up/down 9:45  1.89 km (5:10 / km) +4m 5:06 / km
ahr:140 max:152 shoes: Adidas Supernova Glide Boost 6
Trail/Terrain 1:01:49  13.04 km (4:44 / km) +176m 4:26 / km
ahr:138 max:166 shoes: Adidas Supernova Glide Boost 6
Easy cruise with Adam and Joe, gorgeous weather in Porter. To Joe's and home from gym after inc.
Strength and conditoning 45:00 
Trail/Terrain warm up/down 40:00  7.0 km (5:43 / km)
shoes: VJ Bold 7
Warm up then longer warm down.
Orienteering (forest) 39:04  *** 7.06 km (5:32 / km) +205m 4:50 / km
spiked:19/24c shoes: VJ Bold 7
Midlands Champs (middle selection race).
Attempted to get in the same mindset as yesterday, focusing on the navigation and always planning one control ahead to try and get a good flow going. Set out fine, clean through the first 8 or so, planning well enough and just a couple of compass wobbles (also lost time on 2, unsure whether to cross the cultivated field), and a few minor circles slips. On splits I was sat in 3rd and so should have been settled and continued with how I was running. Left 8 without a properly formed plan for 9, hit the path and made a small error at the junction before heading too far left on my bearing (also not properly settled). Was fine off the path junction (AP) but then got distracted by a train of 3 girls racing left so thought I was one stream too far over, went with them before checking myself and relocating to the control. Let this affect me a little too much but did settle well on 10 and got it clean. Probably didn't back myself going straight on 11 losing a little time going out to the track, 12 fine. 13 was another costly mistake, again not backing myself and bailing to the path, which was a route btu hadn't planned it well at all so, no AP, crashed in early and messed about on the knolls before hitting it. Splits reckon I was still 4th so again should have checked myself and chilled collecting myself on the next couple of running legs, compass good on both. Relied on the veg on 16, last big mistake, ran straight past the control before realising. Had expected open but didn't see it despite compass being good so need to be less reliant on features on that sort of control. Next section flowed well then a little off on my bearing for 21, heading right (again should have been straight). Good compass through to the finish, no incident other than dropping my map on the last control losing a bit more time).
Overall this wasn't a terrible performance, most controls were executed well but my planning was either half formed or rushed and I should have forced myself to reset after the first mistake on 9. Always felt rushed and in future on middles I need to take my time leaving a control and make sure I have a plan before doing so. Definitely a couple of easily correctable points for the next couple of weeks and easily practicable. Looking forward to the JK to correct this.
Road/Track warm up/down 40:00  6.0 km (6:40 / km)
shoes: Inov-8 x-talon 190
Warm up inc planning a course on warm up map, then jog after with carcas.
Orienteering (sprint/urban) 14:15  **** 3.68 km (3:52 / km) +25m 3:45 / km
spiked:19/22c shoes: Inov-8 x-talon 190
Warwick Uni Selection Sprint.
Looking forward to this one and preparation had gone well. Had a rough idea of how the course would go from the position of the start and worked out 1 in the start box so settled nicely. Moving and planning well on the first section but forgot the hedge gap to 4 losing a little time. Went wide on 5 for a nice flow but maybe lost a couple of seconds there. In the accommodation I felt like all my time was spent planning and executing not opening the legs up so never really felt like there was any effort on the running here, got the slightly longer route on 8 and missed the snicket in the hedge on 11 but all reasonably clean. 14/15 fine but route to 16 was suboptimal, missed the crossable wall and should have gone left to start with anyway. The rest of the course passed without incident and kept pushing to the end which paid off to take 2nd. Overall planning was good but maybe could take a bit more time to look at other routes not just picking one and going with it. As I said earlier, legs never really got turning, so possibly could have been more aggressive with the pace but this could have compromised the nav, better decision was staying clean. Fun course.
Orienteering (sprint/urban) 45:33  ** 4.9 km (9:18 / km) +15m 9:09 / km
spiked:15/15c shoes: Adidas Supernova Glide Boost 6
Collecting urban controls, touch longer than I wanted which made me a bit grumbly.
Road/Track 26:49  5.72 km (4:41 / km) +49m 4:30 / km
ahr:143 max:163 shoes: Adidas Supernova Glide Boost 6
Easing out with a couple of strides thrown in.
Road/Track warm up/down 19:59  4.28 km (4:40 / km) +45m 4:26 / km
ahr:136 max:157 shoes: Nike Zoom Pegasus 31
Orienteering (sprint/urban) 16:00  *** 3.68 km (4:21 / km) +67m 3:59 / km
ahr:170 max:181 spiked:24/25c shoes: Nike Zoom Pegasus 31
Planned and ran a test sprint around Endcliffe. Planned quick and didn'l look at routes but was based on an old SPOOK one with additions.Not full gas and pretty slippy out, made sure to include the technical bits so lots of dead ends with plenty of sharp turning. Moving well and navigating well, only really missed one route and that was partly due to building works, losing maybe 10secs. Feeling good.
all weeks |