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Training Log: kido

In the last 7 days:

activity # timemileskm+m
  Jogging10 9:30:58 66.22(8:37) 106.57(5:21) 1712
  Orienteering2 2:23:56 12.04(11:57) 19.38(7:26) 653
  Swimming1 1:00:00 1.74(34:29) 2.8(21:26)
  Running1 18:02 3.11(5:48) 5.0(3:36)
  Total13 13:12:56 83.11(9:32) 133.75(5:56) 2365

Friday Sep 22 #

8 AM

Jogging long 3:15:00 [3] 38.04 km (5:08 / km) +462m 4:50 / km
ahr:143 max:162

Last and longest really long one before the race (aside from the long race next Friday, but hopefully that won't take me 3 hours). Around Ladybower, Derwent and Howden, then another lap of Ladybower, and a little bit more to make up the time.

Lovely morning for it - started off foggy and cool, but 13km it it lifted and was very sunny. Felt tired and stiff but loosened up a bit and cruised ok for most of it - slowing down in the last hour partly due to fatigue but also because that bottom loop around Ladybower is much hillier than the Derwent / Howden part. Still hope I don't fade so much in the race.

Thursday Sep 21 #

11 AM

Swimming 1:00:00 [2] 2.8 km (21:26 / km)

Slow easy one. Feeling stiff and sore today. This helped a bit.
5 PM

Jogging 1:00:56 [3] 12.29 km (4:57 / km) +157m 4:40 / km
ahr:137 max:160

Up Porter AGAIN. Felt stiff at the start but loosened up.

Wednesday Sep 20 #

3 PM

Jogging 1:46:05 [3] 19.11 km (5:33 / km) +447m 4:58 / km
ahr:137 max:164

Rivelin loop run with Alice, turning down at Rivelin Dams and then back through the Stables. Tacked on a bit extra through Endcliffe park at the end. Mad that this run didn't really feel very long...

Tuesday Sep 19 #

5 PM

Jogging warm up/down 16:17 [3] 3.17 km (5:08 / km) +40m 4:50 / km
ahr:130 max:157

6 PM

Running intervals 18:02 [5] 5.0 km (3:36 / km)
ahr:170 max:176

5 x 1km "Steady" / 800m "Float". Good session! Considering I felt rubbish in the warm up, this went surprisingly well. Felt pretty comfortable in the reps and the float recoveries were quick but felt easy.

Jogging warm up/down 33:33 [3] 6.92 km (4:51 / km) +35m 4:44 / km

Monday Sep 18 #

5 PM

Jogging 46:11 [3] 8.51 km (5:26 / km) +105m 5:07 / km

Social Run Group - today we had no slow group people so I had to run at a reasonable pace for once! My body was not happy about it.

Sunday Sep 17 #

10 AM

Jogging warm up/down 23:20 [3] 4.1 km (5:41 / km) +55m 5:20 / km
ahr:136 max:153

11 AM

Orienteering race 1:24:13 [4] 10.87 km (7:45 / km) +405m 6:32 / km
ahr:154 max:170

Day 2 of the Dales Weekend, today on Malham. This map has huge areas of limestone pavement, which is sort of like bare rock but with huge cracks in it - very deadly.

What a frustrating run. I'd hoped to improve on yesterday, but the course was less about using the interesting rock and contour detail and more about choosing the correct sequence of wall crossings (which I did not). I misread a cliff on the way to #3 as a crossing, and dropped 6 contours to get to it, before realising my mistake and having to climb back up a cliff to the actual crossing. I then made a meal of the rest of the leg, choosing several of the wrong crossings, and finally going up the wrong gully at the end of the leg.

My only real other mistakes were a poor route choice through the fence crossings on the ultra long leg to #10 - much too far left - and lost about 30s from poor compassing across the spur to #13.

Overall I felt tired and lost a lot of motivation after my debacle at 3. Got beaten by all the children in M18.
12 PM

Jogging warm up/down 57:39 [3] 9.03 km (6:23 / km) +277m 5:32 / km
ahr:138 max:157

Long warm down tour of the Malham map to make up the miles. Hips and knees crying a bit by this point.

Saturday Sep 16 #

11 AM

Jogging warm up/down 17:52 [3] 3.13 km (5:42 / km) +75m 5:06 / km
ahr:131 max:150

12 PM

Orienteering race 59:43 [5] 8.51 km (7:01 / km) +248m 6:07 / km
ahr:161 max:173

Made a last minute decision to go EOD for the Aire Dales Weekend in the Yorkshire Dales. Today's race was on Attermire. Really cool terrain - all open moorland with areas of intricate limestone and corresponding contour detail. The first third/half of the course was a series of terrifying legs across open hillsides with nothing but a series of small depressions to guide you - predictably, I made a huge mistake on #2, where I stopped too early and then found it impossible to relocate. Lost maybe 6 minutes or even more.

The rest of the course went really well other than a wobble into #11 (I'd gone above the cliff and had to come back around down to it) and a general prissiness in going down some of the very rocky and steep hillsides.

Felt that I pushed quite hard (though it seems my HR data disagrees), and enjoyed it. Struggled a little physically in the huge tussocks of grass (fell over 4 times between #4 and #5) but I suppose everyone was in the same boat.
1 PM

Jogging warm up/down 14:05 [3] 2.27 km (6:12 / km) +59m 5:29 / km
ahr:132 max:150

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