Training Log: Mark3
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Running - Road/Track||4|| 2:09:14|| 16.22||(7:58)|| 26.11||(4:57)|| 383|
| ||Orienteering - Urban||1|| 58:33|| 7.02||(8:20)|| 11.3||(5:11)|| 213|
| ||Running - Offroad||1|| 19:24|| 3.11||(6:15)|| 5.0||(3:53)|| 52|
| ||Total||6|| 3:27:11|| 26.35||(7:52)|| 42.41||(4:53)|| 648|
Running - Offroad race (Parkrun - Bramhall) 19:24  5.0 km (3:53 / km) +52m 3:41 / km
ahr:147 max:162 shoes: Nike Pegasus 32
Had to de-snow the car this morning - probably overdressed for this as a result; car said 1.5° but there was no wind. Baselayer fine, thermashell overkill.
Definitely the right shoe choice; in fact in winter xtalons would've been okay too.
Nice course, lots of slippery corners to negotiate and plenty of short sharp uphills and downhills. 4th, miles behind the top three and only just ahead of the masses.
Running - Road/Track intervals (Hill reps) 43:34  7.47 km (5:50 / km) +177m 5:13 / km
ahr:140 max:157 shoes: Nike Pegasus 32
5 x (400m, +30m)
Was aiming to do 10. Didn't. Knee hurting a bit on the descents, fine for the uphill, but my cardio fitness is poor. Hr monitor struggled in the cold as it failed to record the level of pain adequately.
Will try and do this often although it's going to be tough to have the motivation.
Running - Road/Track (Lunch run with Billy) 29:21  6.89 km (4:16 / km) +41m 4:08 / km
ahr:144 max:157 shoes: Nike Pegasus 32
Billy goes running 3 or 4 lunchtimes a week so going to try and join him when I don't have anything planned in the evening. Today I was meant to have a date but it turns out I'm ill. Discovered this halfway through the run; the last bit was not comfortable and the pace suffered somewhat. Good to have a run/chat though, easier to make myself do than running in the cold/dark in the evenings at themoment.
Running - Road/Track (Couple of efforts) 32:56  6.86 km (4:48 / km) +98m 4:29 / km
Pushed pretty hard up the hill on the segment, recovered for a mile or so at the top and then pushed on the way back down again. Nice to be able to run without being careful of a body part! I'm going for little and often for a bit.
Running - Road/Track (Recovery) 23:23  4.89 km (4:47 / km) +67m 4:29 / km
ahr:133 max:147 shoes: Nike Pegasus 32
Not the route I was planning on, harder than expected and so shorter than planned.
Foam rolling appears to have sorted my knee problem :)
Orienteering - Urban race (Wombridge O) 58:33  11.3 km (5:11 / km) +213m 4:44 / km
ahr:145 max:159 shoes: Salomon Fellraiser
Despite my knee being a bit sore and legs generally feeling destroyed from yesterday, this went really well and I was leading when I left.
Interesting mix of urban and woodland which normally would annoy me, but it was very well publicised as such and so I was suitably prepared for it.actually worked quite well, made me think about how in an urban, the best way in to a control is always the best way out if you want to get back to the same place, but the same thing isn't true in the forest.Interesting.
No big mistakes but missed a few route choices.1 I think cutting through the woods is faster, although it was the right choice to go around at the start since it was questionable from the map. Still need to work on planning better as route to 7 involved an extra hill as left 6 in a bad direction.very lucky on 9, none of the features I was expecting happened and then I saw the control, it's a good job my bearing was good otherwise I'd still be out there.
15-16 went south, think north was better since I missed seeing a cut through, but pretty marginal.
24, cut through wood as per 1 which was the right decision as I'd seen it now.But then for some reason on 26 failed to cut the identical corner?! Just tired I guess.
Probably didn't lose more than a minute or so from choices but could've been a bit faster on fresh legs, maybe.felt like I was orienteering pretty well in general though, slowing down for the technical controls in the forest and speeding up on the easy bits.encouraging.
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