In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||1|| 1:06:48|| 6.15||(10:52)|| 9.9||(6:45)|| 360||21 /||25c||84%|
| ||Off-road running||2|| 54:18|| 6.84||(7:57)|| 11.0||(4:56)|
| ||Swimming||1|| 30:42|| 0.75||(41:10)|| 1.2||(25:35)|
| ||Fitness training||1|| 30:00|| 1.91||(15:41)|| 3.08||(9:44)|
| ||Running||1|| 28:39|| 3.73||(7:41)|| 6.0||(4:47)|
| ||Treadmill Running||1|| 11:30|| 1.24||(9:15)|| 2.0||(5:45)|
| ||Total||5|| 3:41:57|| 20.62||(10:46)|| 33.18||(6:41)|| 360||21 /||25c||84%|
|averages - sleep:5.3|
Running 28:39  6.0 km (4:47 / km)
slept:3.0 shoes: Asics DS Trainer 19
Recovery run to Tesco and back... Tired.
Treadmill Running 11:30  2.0 km (5:45 / km)
slept:7.5 shoes: Asics DS Trainer 19
Before and after the session...
Fitness training intervals 30:00  3.08 km (9:44 / km)
shoes: Asics DS Trainer 19
VO2 max intervals: 5 X 4 min (2 mins rec) - L17 and kept it over 70 for much of each rep.
Off-road running 37:58  8.0 km (4:45 / km)
slept:4.0 shoes: Asics Sonoma
Rubbish night's sleep so feeling pooped and also indulged in a slice of Cait's sublime caramel flapjack... however still managed this easy trot about Ely and Brand/CH.
Swimming 30:42  1.2 km (25:35 / km)
In bed just after 9 and stayed there until 640 so overall a good night's sleep (much needed). Still felt battered and knackered so stayed away from the gym and did a longer swim (my longest to date). May have miscalculated the lengths by 2 (i.e 50 metres), but it's the time that's important. Felt better than last week - (i) lack of weights beforehand (ii) second swim of year!
Off-road running warm up/down 16:20  3.0 km (5:27 / km)
slept:3.7 shoes: Inov-8 Mudclaw 265 Blue
Not much sleep then drove up from Exeter to Atherstone... felt a bit tired on warm-up...
Orienteering race 1:06:48  *** 9.9 km (6:45 / km) +360m 5:43 / km
spiked:21/25c shoes: Inov-8 Mudclaw 265 Blue
Midlands at Bentley Wood: lovely spring day and got into it well... fairly smooth early on but think took slower route to 3 and struggled up into the vegetation. Wobble to 8 (definitely lost time as went too low to river and missed straight run on path) and then again to 9 where I lost track of where I was on the path and just trusted compass - however, wasnt pushing pace as a result. Lost time by going direct throguh the white forest en route to 10. However minor points - surprised to see Phil M at 13 and got in front of him when he didnt use the open path. I hesitated at 14 and he caught me. We traded controls/routes from then on. Got confused at 20 which was simpler than we made it and then it was eye-balls from 21 until the end. Pleasing to win Midlands, but 4th overall behind the SYO mob.Splits analysis suggested my biggest losses were 3 (30 secs), 8 (45 secs) and 9 (1 min)... as I thought during the race. Hesitancy and doubting self seemed to be biggest culprits there.
slept:5.4 (rest day)
Well - if getting up before 7am after a late gig night, driving 280 miles, standing on a terrace at a football match, socialising until after midnight constitutes rest!
- Apr 2 [0w, 2d]: N - SOS Colour coded, ESSOL & EA League, Writtle Interland
- Apr 9 [1w, 2d]: Y - Chiltern Challenge & SCOA Championships
- Apr 14 [2w, 0d]: Y - JK 2017 - Jan Kjellström International Festival of Orienteering
- Apr 22 [3w, 1d]: Y - WAOC Royston Urban
- May 6 [5w, 1d]: Y - British Long Championships (UKOL) / Relay Championships
- May 20 [7w, 1d]: ? - Maldon Ultra Sprints
- May 21 [7w, 2d]: ? - SOS Urban Colchester
- May 27 [8w, 1d]: Y - Springtime in Shropshire
- Jun 4 [9w, 2d]: ? - SAX District Event
- Jun 10 [10w, 1d]: Y - BOK Blast - City of Bristol Races (Euro Tour) / (UKUL & SEOUL)
- Jul 8 [14w, 1d]: Y - Fat Rascal Weekend (UKOL)
- Jul 30 [17w, 2d]: Y - 2017 Scottish 6 Days, Royal Deeside
- Jun 17, 2050 [1,733w, 0d]: Y - wmoc 2050 Kicking Jon X's butt!
all weeks |