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Training Log: Chas

In the last 7 days:

activity # timemileskm+m
  Road bike1 2:40:00 32.0(5:00) 51.5(3:06)
  Orienteering3 2:30:44 14.5(10:24) 23.34(6:28)
  Pilates1 1:00:00
  Trail running3 56:00 6.0(9:20) 9.66(5:48)
  Intervals1 20:00 3.0(6:40) 4.83(4:09)
  Total8 7:26:44 55.5 89.32
  [1-5]7 6:26:44
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Tuesday Jul 17 #

8 AM

Note

Golf with Andy and Mick. 29 Stableford points (15/14).
3 PM

Intervals 20:00 [5] 3.0 mi (6:40 / mi)
shoes: Saucony ISO3

Intervals. 7 x 2 laps of the rec. (starting every 4 mins ). All 2:45 to 2:50. Calves /Achilles all fine but R quad sore at the end.

Trail running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Saucony ISO3

Warm up and down towards Digley.

Monday Jul 16 #

7 PM

Pilates 1:00:00 [0]

8 PM

Trail running 18:00 [3] 2.0 mi (9:00 / mi)
shoes: Saucony ISO3

Home from pilates.

Sunday Jul 15 #

9 AM

Road bike 2:40:00 [2] 32.0 mi (5:00 / mi)

Ride with Dave Bradley and Tim Tett. Tour of the best climbs around Holmfirth. Over 4000ft of climb.

Saturday Jul 14 #

Note
(rest day)

Reflections on WMOC.
Overall a bit disappointed with my performances. The Sprint was pretty much as expected and happy just to escape uninjured. The forest qualification race was OK. The Middle was a disaster and I was lucky to avoid relegation. The Long felt worse than it looks but I should have been at least 5 mins quicker.
However, even with really good runs, I would still have been well off the pace. I guess the forests didn't particularly suit me but I am not happy to accept this given some Brits were competitive in their classes. My lack of basic speed is the main issue. I've been scared of doing speed work in recent years due to calf issues. My calves haven't given me so many problems recently so maybe now is the time to restart a weekly interval session? I'll also try doing a few park runs this autumn.
Who knows how long these good intensions will last...

Friday Jul 13 #

11 AM

Orienteering race 1:10:37 [4] 7.0 mi (10:05 / mi)
shoes: VJ Integrator (blue)

WMOC Long Final, Gribskov.
M50A. 9.4km 160m.
35th place. (32nd at last control).
Good to #1 but little misses at #2 and #3. Going OK after that as far as #10 but lost concentration going into #11 (distracted by another runner) and re-entered headless chicken mode. 2-3 mins binned. Flagging after that in the heat and could only manage what felt a shuffle. 14 mins down. At least I just bettered my sprint position.

Orienteering 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Integrator (blue)

Warm up map. No warm down again.

Thursday Jul 12 #

12 PM

Orienteering 25:00 [2] 2.0 mi (12:30 / mi)
shoes: VJ Integrator (blue)

WMOC Long model event, Gribskov West.
Gentle jog around a few controls. Forest somewhat grottier than the Middle area (brashings and young beech trees). Hopefully the actual area will be nicer. 6mpk unlikely in this stuff.

Wednesday Jul 11 #

8 AM

Trail running 18:00 [2] 2.0 mi (9:00 / mi)
shoes: Saucony ISO3

Morning shake out down to the beach.
1 PM

Orienteering race 35:07 [4] 3.5 mi (10:02 / mi)
shoes: VJ Integrator (blue)

WMOC Middle Final, Tisvilde.
M50A. 4.6km 95m.
Poor day at the office. Never really settled into it today and made smallish errors at #4 and #9. Still on for a respectable result until #16 where an average run turned into complete disaster. I think I was too low initially but then unable to relocate in the vague low visibility stuff. Eventually just had to head back to the big hill before #15. 4.5 mins binned and now struggling to avoid relegation to the B Final for the long race. Just succeeded in this by 5 places and 40 seconds so live to fight again on Friday.
For the record I finished in 55th place, 10 mins down on the winner. My big mistake dropped me from 25th to 55th :(

Orienteering 10:00 [2] 1.0 mi (10:00 / mi)
shoes: VJ Integrator (blue)

Warm up map. Couldn't be bothered to warm down.

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