In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||2|| 1:57:33|| 9.57||(12:17)|| 15.4||(7:38)|| 130|
| ||running||2|| 1:11:10|| 6.6||(10:47)|| 10.62||(6:42)|| 80|
| ||arseing about||1|| 40:00|| 3.2||(12:30)|| 5.15||(7:46)|
| ||Total||5|| 3:48:43|| 19.37||(11:48)|| 31.17||(7:20)|| 210|
running 40:00  3.6 mi (11:07 / mi)
Bywater with Tasha. very slow, very hot.
running 15:01  1.7 mi (8:50 / mi) +80m 7:42 / mi
Big lap of the Hollies and Meanwood.
running 16:09  1.3 mi (12:25 / mi)
arseing about 40:00  3.2 mi (12:30 / mi)
Same as last week, with an extra bit
10 x 10s sprint
5 x bunny hopping steps
2 x uphill high bounding (1:15, 1:27)
4 x 2 x 10 hopping
sprint up the Donkey Steps (34 seconds, despite being held up by a jogger at the top)
orienteering 45:23  5.6 km (8:06 / km)
Scottish Relays, Binning Wood. Scrappy bit of woodland with a lot of rhododendrons. I couldn't keep up with the pack, and made a small mess of number 9 (i think), 30 seconds or so, which left me on my own for a bit. After that I could see people up ahead of me occasionally but never got closer to them, then up the hill out in the open Steve came past and left me for dead.
Only 5 minutes down on the leaders, 4 on Charlie so it wasn't too bad. Natasha, Dave and Amanda had a good race round on the second leg and then Evie was racing Paul on the last leg. She came back a minute down but still a good performance. Evie did faster mins/k than me - we should have put her on the long leg.
orienteering race 1:12:10  9.8 km (7:22 / km) +130m 6:54 / km
Scottish Champs, Gullane and Yellowcraig.
I wasn't really bothered about this race and prepared accordingly. I lost time at 2 controls in the beach run section - the first one because it was in the wrong place and the second one because I climbed up beside the wrong crag. This bit of the area was not mapped properly (extensive mature woodland mapped as rough open!) but I should have got it right. Other than that, a minor issue with paths in the first bit of wood cost me 30 seconds or so, and that was pretty much it. Slow and steady.
7th on the course, 3rd M45. 9 minutes behind Martin and Jase.
all weeks |