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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running7 3:25:08 21.98(9:20) 35.38(5:48) 834
  Urban Orienteering4 1:45:01 11.81(8:53) 19.01(5:31) 293
  Total7 5:10:09 33.8(9:11) 54.39(5:42) 1127
averages - sleep:8.7 rhr:36 weight:57.7kg
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Friday Jul 20 #

Note
rhr:33 slept:7.35 weight:57.5kg

Thursday Jul 19 #

Note
rhr:37 slept:9.0 weight:58.1kg

6 PM

Running warm up/down (Warm Up ) 10:15 [2] 1.86 km (5:31 / km)
shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race 35:26 intensity: (1:47 @1) + (46 @2) + (8:30 @3) + (24:23 @4) 6.98 km (5:05 / km) +10m 5:02 / km
ahr:125 max:135 shoes: Wave Rider 19 Lime Green

Woodhall Spa Urban Orienteering
Made a complete !@#$/^&*'s of that!
Got 1/2 way to #4 before realising I hadn't been to #3.
Other than that a strange mix. A couple (no more) really good legs, but the majority were long, straight forward, boring, boring, boring, road runs, and then there were the woods....... don't ask!
At least it's one I can drop - points wise!

Running warm up/down (Warm Down ) 11:20 intensity: (36 @1) + (10:44 @2) 2.03 km (5:35 / km)
ahr:108 max:113 shoes: Wave Rider 19 Lime Green

Warm Down

Wednesday Jul 18 #

Note
rhr:38 slept:9.2 weight:58kg

11 AM

Running (Trail ) 38:21 intensity: (38 @1) + (20:40 @2) + (17:03 @3) 7.14 km (5:22 / km) +200m 4:43 / km
ahr:112 max:125 shoes: Wave Ascend 8 Purple - 3

Really nice relaxed pace Old Railway End run.
V. warm + Sunny

Tuesday Jul 17 #

Note
rhr:35 slept:9.0 weight:57.8kg

11 AM

Running hills (Trail) 46:26 intensity: (24 @1) + (13:08 @2) + (23:54 @3) + (9:00 @4) 8.22 km (5:39 / km) +317m 4:44 / km
ahr:118 max:132 shoes: Mizuno Wave Harrier 3 Black

Brantingham Top Stile - that seemed far harder than it probably should have. Obvs just not use to hilly hills!
23:48 out and 22:38 back so a reasonable return.

Monday Jul 16 #

Note
rhr:34 slept:8.3 weight:57.5kg

11 AM

Running (Trail) 29:42 intensity: (2:07 @1) + (21:10 @2) + (6:25 @3) 5.24 km (5:40 / km) +126m 5:04 / km
ahr:111 max:121 shoes: Wave Mujin 2 - Black/Red

Little Wold Recovery - felt not 3 bad. Probably due to :-
a) I'm getting fitter
or
b) lack of effort over the weekend....
Suspect it's closer to b) than a) !!
Very warm again despite hazy sun.

Sunday Jul 15 #

Note
rhr:36 slept:8.75 weight:57.3kg

11 AM

Running warm up/down (Warm Up ) 8:25 intensity: (2:23 @1) + (5:50 @2) + (12 @3) 1.3 km (6:29 / km) +25m 5:55 / km
shoes: Wave Ultima 8 Black/Green

Warm Up

Urban Orienteering race 41:37 intensity: (25 @1) + (15 @2) + (2:55 @3) + (36:49 @4) + (1:13 @5) 7.68 km (5:25 / km) +149m 4:56 / km
ahr:129 max:141 shoes: Wave Ultima 8 Black/Green

Bingley Urban Orienteering
Fat Rascal / YUL - I won a cup!.... had no idea there was one for this race! :)
Not a clean race.... more to follow, but no major time loses, just afew 10-15-20 seconders here and there.
Far too warm again, the start area was a particular sun trap! Felt slow on my feet, obviously everyone else suffering too!....
S-1 V. slow start, legs not feeling it!
1-2 N. out of 1 - W. much better - not yet in navigation mode!
9-10 had to double check out of 9 - E. route dead end...... now subsequently noticed small path through if you keep SE to road!
14 - bit faffy into control.
15-16 bit faffy out of 15. Miss read railway - looking now it's probs because there's no thick black line on the SE side of the road where the tunnel symbol comes out so I read it as crossable. Had to stop under the road and work out to go up the steps ... d'oh!
16-17 played safe and went round the top.
18-19 got distracted by Tony C. (Controller) and missed the shorter cut across the grass!
20-21 cut across through 15, should probs have just gone round!
22-23 SE then NE - again caught out by the missing uncrossable wall symbol that should have been on the road! Should have known really, having already been caught out by it previously!!
26-27 description a little ambiguous / placement of control / Si box. On the map it should be on the S. side of the fence, which is the side I went to... it was on the other side!
May do a splits analysis later..... if I can be bothered!......I could be bothered.....it's on me map!



Running warm up/down (Warm Down ) 15:19 intensity: (4:18 @1) + (10:39 @2) + (22 @3) 2.49 km (6:08 / km) +30m 5:48 / km
ahr:103 max:115 shoes: Wave Ultima 8 Black/Green

Map run Warm Down

Saturday Jul 14 #

Note
rhr:36 slept:9.1 weight:57.6kg

11 AM

Running warm up/down (Warm Up ) 10:14 intensity: (5:27 @1) + (4:47 @2) 1.64 km (6:15 / km) +35m 5:38 / km
shoes: Mizuno Wave Ascend 6 Blue

Warm Up

Urban Orienteering race (Sprint) 12:58 intensity: (2:10 @1) + (5 @2) + (56 @3) + (8:06 @4) + (1:41 @5) 2.21 km (5:52 / km) +72m 5:03 / km
ahr:125 max:139 shoes: Mizuno Wave Ascend 6 Blue

YHOA Champs Sprint Prologue Cliffe Castle
Steady but accurate run until penultimate control then blew 1+1/2 mins :( don't know if I just switched off, the map was a little rough - matching the terrain. Panicked a bit and eventually fell into the control even after carefully approaching from 180 the wrong direction!
Why do Planners have to spoil it by including controls in ambiguous areas / rough areas?.... personal opinion / observation!

Running warm up/down (Warm Down ) 14:56 intensity: (3:34 @1) + (9:05 @2) + (2:17 @3) 2.38 km (6:16 / km) +57m 5:36 / km
shoes: Mizuno Wave Ascend 6 Blue

Warm Down

Running warm up/down (Warm Up ) 11:17 intensity: (1:56 @1) + (7:34 @2) + (1:47 @3) 1.9 km (5:56 / km) +11m 5:46 / km
ahr:106 max:118 shoes: Mizuno Wave Ascend 6 Blue

Warm Up
2 PM

Urban Orienteering race (Sprint) 15:00 intensity: (1:43 @1) + (26 @2) + (51 @3) + (4:38 @4) + (7:22 @5) 2.15 km (6:58 / km) +62m 6:06 / km
ahr:130 max:143 shoes: Mizuno Wave Ascend 6 Blue

Major Rant Alert!
Twitter
Why do you include steep, rocky, summer undergrowth filled woodland in a Sprint? Black Mark to Planner and Controller!.... (another) personal opinion!
Although very small, you could easily have just used the park and had back to back maps......why, why, why????

Running warm up/down (Warm Down ) 8:53 intensity: (3:16 @1) + (4:06 @2) + (1:31 @3) 1.17 km (7:35 / km) +32m 6:41 / km
ahr:105 max:121 shoes: Mizuno Wave Ascend 6 Blue

Warm Down

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