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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: HWW

In the 7 days ending Mar 30, 2013:

activity # timemileskm+m
  Road running4 3:09:44 28.12(6:45) 45.26(4:12)
  Fell running1 3:02:32 17.59(10:23) 28.31(6:27) 520
  Cycling2 1:20:20 16.33(4:55) 26.28(3:03)
  Linear orienteering2 1:03:34 7.55(8:25) 12.15(5:14)9 /19c47%
  Strength/conditioning1 25:00
  Total10 9:01:10 69.59 112.0 5209 /19c47%

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Saturday Mar 30, 2013 #

11 AM

Linear orienteering race 47:45 [4] 8.55 km (5:35 / km)
shoes: inov8 Mudclaw 300

JK 2013 Day 2 - Men's Elite middle distance race, Hambleden
Generally not great - particularly poor around control 9 due to running on loose bearings rather than making sure I'd lined up features to verify my course... or "How to turn a 1 minute leg into a 5 minute one"

Friday Mar 29, 2013 #

Event: JK 2013
2 PM

Linear orienteering race 15:49 [5] *** 3.6 km (4:24 / km)
spiked:9/19c shoes: Mizuno Wave Musha 4

JK Sprint Championships, Whiteknights (University of Reading)
Generally a fairly decent run by my standards (I do feel that my urban / sprint orienteering abilities have improved over the past year or so, or maybe it wasn't that challenging an area). A few hesitations and one or two route reversals, each of which cost me up to 10 seconds.

On the whole fairly fluid; I was often able to quickly ascertain a sensible looking route for each leg and get moving, until.... control 17. For some reason here I checked the control code, having punched, and convinced myself that I hadn't visited 16. I continued round the building and north to 16, only to then realise that this was familiar. Yes, yes I had been to 16. I then about turned again towards 18 and back on course - all in all I'm guessing this fiasco cost me at least 20 seconds.

Could probably have been running quicker too and saved time there, were it not for the still painful right ankle (possibly feeling effects from sports massage last night).

Thursday Mar 28, 2013 #

8 AM

Road running (Commute) 47:44 [3] 11.66 km (4:06 / km)
shoes: Mizuno Wave Musha 4

Run to work via the Orient, Victoria Park, Bethnal Green, Whitechapel Road, etc.
Right heel pain feels worse - yes, have to admit this is an injury, urgggh!

Wednesday Mar 27, 2013 #

8 AM

Road running (Commute) 49:40 [3] 11.9 km (4:10 / km)
shoes: Mizuno Wave Musha 4

Run to work via Stratford High Street, Bow roundabout (north side), Mile End Rd, etc.

Tuesday Mar 26, 2013 #

8 AM

Road running (Commute) 46:49 [3] 11.4 km (4:06 / km)
shoes: Mizuno Wave Musha 4

Run to work via Victoria Park, Old Ford Road, Bethnal Green etc.
7 PM

Road running intervals 45:31 [5] 10.3 km (4:25 / km)
shoes: Mizuno Wave Musha 4

Road intervals around the City Runners "Run along the River" route.
Another of Bertie's sessions, this one slightly shorter (and easier to remember) than some recent ones. 6 mins effort, 2 mins recovery, 3 x (4mins efford, 2 mins rec), 6 x (2 mins effort, 90 sec rec). Towards the end my right ankle was really beginning to hurt and I could almost see it swelling up. Not good - need to book in to a physio / sports massage.
1.72km (06:00)
1.19km (04:00)
1.14km (04:00)
1.16km (03:57)
0.52km (01:59)
0.59km (01:59)
0.55km (01:59)
0.59km (02:00)
0.64km (02:00)
0.57km (02:00)
10 PM

Cycling (Commute) 42:02 [3] 13.15 km (3:12 / km)

Cycle home from City Runners / Shortwave Bar. Felt really slow.

Monday Mar 25, 2013 #

7 AM

Cycling (Commute) 38:18 [3] 13.13 km (2:55 / km)

The usual, via Fitness First London Bridge
8 AM

Strength/conditioning 25:00 [3]

Kettlebells class

Sunday Mar 24, 2013 #

10 AM

Fell running long 3:02:32 [3] 28.31 km (6:27 / km) +520m 5:54 / km
shoes: inov8 Mudclaw 300

Long run out and back from Sheffield, initially with fluceluce and Zanthe.
Despite the Edale Skyline having been cancelled before I headed up to Sheffield, I decided I'd still travel (having pre bought train tickets) and would look to get out for a long run on the moors. Starting out with Lucy and Zanthe helped in getting me out towards said moors; while I vaguely remembered running through Rivelin with gg I wouldn't have really had a clue about the route without guidance. All of this part of the run was very, very snowy but at least it was fairly sheltered.

Once I left the girls at the Manchester Rd / Rivelin waterworks and headed on towards Stanage, up past the very depleted looking Redmires Reservoirs, I could feel the wind picking up. At this stage the wind was still behind me, although the snow was getting thicker, and I was able to happy jog past a number of other runners and walkers as I continued Stanage Edge.

Turning north along the escarpment and following this to the north east, I began to turn into the wind and things got unpleasant. It didn't help that I was frequently falling into snow drifts (I find running in heather bad enough, let alone heather plus up to a couple of foot of snow) so was glad to eventually hit Manchester Rd again. Too cold for trying to take novel off road routes, I ran along the road back to the waterworks - having to dodge a few snow ploughs on route - and then turned left back onto the Rivelin valley trail and essentially retraced my initial route out, with the help of my iPhone.

I can now definitely say I understand the decision to cancel the Edale.

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