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Training Log: AlistairH

In the last 7 days:

activity # timemileskm+m
  Running5 2:34:15 17.34(8:54) 27.9(5:32) 363
  Orienteering1 1:10:19 5.34(13:10) 8.6(8:11) 471
  Total5 3:44:34 22.68(9:54) 36.5(6:09) 834
averages - weight:82.2kg
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Sunday Jan 21 #

Orienteering race 1:10:19 [5] 8.6 km (8:11 / km) +471m 6:25 / km
ahr:142 max:162 weight:82kg shoes: VJ Integrator

Blue Course at Big Weekend Classic on AS. 24th, +18.9% (winner 59'09). Icey snowy day but not too cold. It snowed for most of the race. To my surprise I actually felt good, was 3rd at the 5th control before making a 9 minute error at 6. From GPS it's clear I was approaching the control as planned then did a big turn left thinking I was going the wrong way when I wasn't. I think I lost my sense of direction as the slope turned, I was still treating it as north-south, then failed to get a grip on relocation, wouldn't have had to go back far to the last point where I knew where I was and that is what I should have done. I also should have oriented the map when I was unsure.

Smaller errors at 12 (pulled up too soon), 14 (went via 10), 15 (took a too safe route as nervous), 17 (just generally didn't get a grip in the control circle).

Although the error is frustrating that's what happens if I don't go orienteering a lot. Good confidence boost from a running point of view.

Will take it easy for a few days now.

Results

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)

Saturday Jan 20 #

Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
weight:82kg

Running race 38:49 [5] 8.2 km (4:44 / km) +113m 4:26 / km
shoes: VJ Integrator

Didn't fancy sliding around the voided urban race course so Broxburn XC it was. Nice running on snow/ice. Felt good at the start and tried holding onto MickeyG. Was poor up the hill but otherwise felt OK, but I then went backwards for the rest of the race, really slow last lap - HR low and too tired for whatever reason. 12'06;12'35; 13'14 laps (Strava segment laps).

HR 154 (max 160) on first lap; 152 (max 158) on second lap; 146 (max 152) on third lap.

Friday Jan 19 #

Running race 19:25 [3] 2.1 km (9:15 / km) +60m 8:05 / km
weight:82kg

FWTN Indoor Event in JCM Buildling. I don't normally do the Friday night at the big weekend but wasn't going to miss this. All quite tricky, near impossible to look ahead except occasionally on an upwards staircase, fell for at least two traps which I'd identified on the map beforehand (which stair for roof, plus access to stair J blocked on 2nd floor). Great fun.

Had been going to jog around the outdoor race but it just seemed too icy to be worth it so stopped there.

Thursday Jan 18 #

Note
weight:82kg (rest day)

Nil by leg.

Wednesday Jan 17 #

Running intervals 40:31 intensity: (28:31 @1) + (12:00 @5) 7.5 km (5:24 / km) +105m 5:03 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Snowy and slippy underfoot, found a short uphill stretch of IP and did 12 x 20 second hill sprints.

40mile week (Thu-Wed) managed again, although 4 days were spent being knackered so far from comfortable and don't intend to go beyond that for a while.

Tuesday Jan 16 #

Running 40:30 [1] 7.3 km (5:33 / km) +85m 5:15 / km
weight:82.5kg shoes: Blue Ravenna 8's #2

Still miles tired, still slow although less so.

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