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Training Log: forest grump

In the last 7 days:

activity # timemileskm+m
  Running5 2:37:20 16.22(9:42) 26.1(6:02) 232
  Orienteering3 2:20:00 16.04(8:44) 25.81(5:25) 232
  Total5 4:57:20 32.26(9:13) 51.91(5:44) 464
averages - weight:78kg
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Wednesday May 24 #

12 PM

Running 44:29 intensity: (14:21 @1) + (21:40 @2) + (7:12 @3) + (1:16 @4) 8.2 km (5:25 / km) +91m 5:08 / km
ahr:118 max:158 shoes: 05/17 Brooks Caldera

Trying out some new shoes to replace the shite Inov8 ones that broke after 2 months. I've never tried Brooks before but as I have quite wide feet I thought I'd give them a go. Very comfy they were for their first outing.

Left ankle and shin still sore with some reduced movement and still felt a bit knackered. Odd patches of promise though.
6 PM

Orienteering race 34:52 intensity: (10 @1) + (14 @2) + (2:35 @3) + (28:42 @4) + (3:11 @5) 6.91 km (5:03 / km) +110m 4:40 / km
ahr:156 max:172 shoes: 10/16 Mizuno Wave Harrier 3

World Orienteering Day WEE @ Laigh Hills

Running 5:01 intensity: (3:04 @1) + (1:57 @2) 0.62 km (8:05 / km) +18m 7:03 / km
ahr:109 max:130

Tuesday May 23 #

7 PM

Running 58:46 intensity: (28:29 @1) + (29:19 @2) + (58 @3) 10.53 km (5:35 / km) +106m 5:19 / km
ahr:111 max:135 shoes: 03/17 Inov8 Trail Talon 275

Evening run in the rain whilst Lucy was at athletics. Legs felt dead and I wasn't going much faster than a slow thing.

Monday May 22 #

8 AM

Note
weight:78kg (rest day)

Physio first thing

Sunday May 21 #

10 AM

Running warm up/down 8:28 intensity: (12 @1) + (1:14 @2) + (5:55 @3) + (18 @4) + (49 @5) 1.0 km (8:28 / km)
ahr:140 max:193 shoes: 05/17 VJ Valcons

Warm up jog with Steve F

Orienteering 36:26 intensity: (3 @2) + (6 @3) + (6:25 @4) + (29:52 @5) 6.36 km (5:43 / km) +30m 5:35 / km
ahr:170 max:178 shoes: 05/17 VJ Valcons

1st Leg - B course

The start was in the wrong place on the map, which totally through me at the start and I was pretty slow to #1. Tried to go through the gap in the green to #2 but couldn't find it and had to go around. OK after that but missed #5 (pit) and was running with Tom Lines by then (we had the same course). I was leading but we both missed #14 which let JessT catch us. I got ahead of Tom on-route to #17 by taking the path route past the start but he overhauled me in the fast open running at the end and I finished 20 sec or so behind.

Good fun and fast pace (although I can't keep up with a guy half my age!), I just need to lose the extra 2 bags of sugar I'm currently carrying around.

Results....http://www.scottish-orienteering.org/documents/res...

Running 9:33 intensity: (3:08 @1) + (6:25 @2) 1.03 km (9:15 / km)
ahr:111 max:130 shoes: 05/17 VJ Valcons

Cool down jog with Steve F

Saturday May 20 #

1 PM

Running warm up/down 22:11 intensity: (11:57 @1) + (2:19 @2) + (5:15 @3) + (2:40 @4) 3.34 km (6:39 / km) +1m 6:38 / km
ahr:114 max:162 shoes: 07/16 VJ Falcons

Warm up jog to the start in the rain

Orienteering race 1:08:42 intensity: (13 @1) + (21 @2) + (4:18 @3) + (53:43 @4) + (10:07 @5) 12.53 km (5:29 / km) +92m 5:17 / km
ahr:159 max:187 shoes: 07/16 VJ Falcons

Scottish Champs - Gullane & Archerfield - M35L - 1st Place (5th on course 2, 1:29 down)

Pretty up for this after my disappointment at the British and my legs felt good warming up and watching Katie do her W10B (White) course - with 21 controls!!!. The heavens opened big time just as I was leaving to go to the start so I wore my pertex jacket thinking I would take it off at the start (I never did).

OK out of the start but missed #5 (30 secs) and had to go back in off the path. Didn't loose any time at #10 (213) and never even noticed it was in the wrong place (I saw it as I was coming off the path far too early). Lost time on route to #15 (45secs) where there was a control on a tree/ticket right on my compass line which I couldn't see on the map and it totally through me (it was a tiny white blob on the map at 1:10k). Saw Tom Lines on the way to #21 as he was going to #23 and figured I hadn't caught up any of the 4 mins I started behind him so tried to push on. Donkeyed at #22 (30secs) when I turned right instead of left off the path and promptly went "splat" in the wet sand dunes (hands, face, map, compass etc etc all covered) and fine after that still trying to push on. Finished feeling pretty knackered as well as soaking wet and covered in sand but new I had done enough with no "big" mistakes; just a bit too scrappy.

Results.....http://www.scottish-orienteering.org/documents/res...

Routegadget...http://www.soa.routegadget.co.uk/rg2/#63&course=2&...

Running 8:52 intensity: (2:12 @1) + (5:31 @2) + (1:09 @3) 1.38 km (6:26 / km) +16m 6:05 / km
ahr:117 max:138 shoes: 07/16 VJ Falcons

Jog back then walk with bradc

Friday May 19 #

9 AM

Note

Really sore back this morning. Not sure why. Must be all that cycling and swimming I did yesterday!!

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