Training Log Archive: austrianmike

Official distance: 7.3k, 290m climb

Very nice little race today after the tiring run in Oxford yesterday. A pathless map in Kings Wood (next to High Wycombe) made for an interesting challenge (particularly as thickets were a bit more unclear at places).

Started cleanly and slowly, keen to get the first few controls right and get used to the map. Could have pushed harder during the first circuit (until the map-flip at 14). Made some errors in the 2nd half, which lead me to dropping four places to finish fourth.

Need to take a look at route-gadget, but main errors were:
#2 - control-circle error: too low (lost 20 secs)
#3 - decision-making: not running hard enough (lost 1 min)
#4 - control-circle error: too far right (lost 20 secs)
#8 - decision-making: slightly left dropping to the valley + long running leg (lost 1 min)
#9 - control-circle error: almost ran a U-shape (too low) - (lost 20 secs)
#15 - route-choice & control-circle error: came out of the control at the slightly wrong angle and almost ran the wrong way. Tried to traverse after climbing the ridge (should have probably ran along a path in the valley ... based on vegetation... and climbed up at the end). Also was too high when I arrived (lost 1-2 minutes)
#19 - control-circle error: missed the control slightly left... should have spotted the hide (lost 1 minute)
#21 - control-circle error: climbed too high and briefly lost touch with the map, then there were too many thickets (lost 30secs - 1min)
#23 (final control) - decision-making & control-circle error: came up the wrong gully... a large one which bent to the left... recognised it, but then came out in the open forest at the top and ran to the wrong final control. Spent 90seconds looking for mine which was in a in hole nearby. (Lost about 2 mins overall)

Overall a really enjoyable run though. Quite tricky, having no paths made it interesting. Also very hard to be clear where some my errors were. I had to really compare to see where I had clearly not pushed hard enough (e.g. #3 and #4).

Overall, lost around 7 - 9 minutes in errors around the course. Seems most people did.

http://www.splitsbrowser.org.uk/splitsgraph.php?ev...

http://www.tvoc.routegadget.co.uk/tvoc/reitti.cgi?...

Played full match at CM, scored our goal, but we lost 7-1

Event: Oxford City Race
 

Official distance: 8.6k, no climb

Decent race overall, but a bit disappointed as i made some silly errors early on which cost me a couple of minutes (particularly at #9, where i lost a minute after a 180* error... Very avoidable).

Rest of the race was quite clean. Unlike recently i didn't make any errors late on (very focused this time), so managed to just beat Dan after he made some mistakes near the end.

Running times are interesting: 4:31, 5:03, 4:29, 4:31, 4:22, 4:38, 4:30, 4:31, 4:32, 4:42, 4:51, 5:00, 5:10, 4:30 (3:57 for 880m). The early 5 was a technical area (+error on 9), the later rise is probably a combination on tiredness and another tricky part. Seems like 4:30 is the pace i need to hold.

8 x 400m @ <90s, 1:30 jog

Interval training in the Stadtspark in Antwerp. Very early again in order to complete it all before breakfast. Cold, but no rain.

The objectives was to complete all the 400m sets in sub-90, although I ran with only a distance measure, no timer until the whole session was completed.

Timings were (with per/k time)
83 (3:29), 87 (3:38), 88 (3:42), 82 (3:27), 83 (3:29), 79 (3:19), 82 (3:27), 87 (3:38).

Legs really bruning towards the end of the last couple of reps. Objective achieved!

Didn't fancy running this morning, so got on the gym bike for a while instead

Breaststroke lengths in the hotel pool

Short session between work and dinner

More lengths

8 x 400m @ 90s, 200m jog

Had to kick myself out of bed this morning into the cold and drizzle of Antwerp (ran in the Stadspark)
2 x 3mins warm up and down (about 1k overall)

Interval paces were (and per/k time)
82 (3:27), 90 (3:45), 90 (3:45), 96 (4:01), 87 (3:40), 94 (3:56), 85 (3:35), 92 (3:51)

Short gym session after the intervals: shoulder press, situps, chest press, weights, back exercises

Long day at work. Swam lengths (15m) for 15mins in the hotel pool. Very tiring, but only because I'm not a great swimmer