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Training Log Archive: DonP

In the 7 days ending May 21:

activity # timemileskm+m
  Running6 2:15:00 15.5(8:43) 24.94(5:25)
  Road Bike2 2:08:00 30.0(4:16) 48.28(2:39)
  Orienteering3 1:42:16 14.9(6:52) 23.98(4:16)
  Total8 6:05:16 60.4(6:03) 97.2(3:45)

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Sunday May 21 #

Note

That's the end of the first part of the 2017 orienteering season. Pleased with my overall performance in the three races I'd targeted - the JK, British and Scottish Champs - two 1sts and a 3rd. Should have done better at the British but wasn't well that day. Still not happy with my runs at the SOLs though.
Virtually no orienteering until the 6-Days so I'll do a mix of road, trail and hill races, plus the inevitable Parkruns, and get some good solid long terrain runs in as well.
The 6-Days in Deeside and three really good SOL's coming up in Inshriach, Forvie and Drummond Hill to look forward to.
11 AM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Warm up before the Scottish Relay Champs. Managed to turn my left ankle on the tussocks. Ouch!

Orienteering race 34:41 [5] 4.9 mi (7:05 / mi)
shoes: VJ Supra

Found myself running Leg 3 in the Handicap 8 Relay in Binning Wood. The Scottish Relays are good fun but you never have an idea where you or your team are in the race. I knew Bob D from GRAMP had set off a couple of minutes in from of me but that was it. I caught a glimpse of him coming out of No 1 but didn't see him again.
A fairly clean run but legs dead after Saturday's race.
Somehow ran past No3 without seeing it. Lost 20 secs.
Rob L from INT went past me between 4 and 5. He hadn't run on Friday and Saturday and was going far too fast for me so I had to let him go.
A bit scrappy going straight between 8 and 9. Would have been better going round to the west?
Amazed to finish in 2nd place to INT having overtaken the GRAMP and CLOK teams.
Enjoyable race in a good area for a relay.

Saturday May 20 #

2 PM

Running warm up/down 15:00 [3] 1.6 mi (9:22 / mi)
shoes: VJ Supra

Run to the start and then lots of strides to get my legs working.

Orienteering race 52:35 [5] 7.1 mi (7:24 / mi)
shoes: VJ Supra

Scottish Champs at Gullane Bents.
This didn't go as I predicted and I managed to win. Really pleased as this race has been the one where I've continually underperformed over the years.
Ran fairly cleanly but a few small mistakes -
Lost about 20 secs on No 5 when I was too far west.
Came out of No7 the wrong way then realised I couldn't get through the gorse so had to turn back to get to the path. Another 15 secs lost.
Made a bit of a mess of 8 to 9 as I ended up on a path I wasn't planning on using, but it took a couple of stops to realise what I'd done and get going again. My route on Routegadget looks fine but doesn't show the hesitations. Probably lost 20 - 30 secs.
Ran through the 'thicket' at No 10 without seeing the thicket or the control. Lost 10 secs.
A minor hesitation at No12 when I found a fence which isn't on the map.
Slight overshoot at No15.
Seem to have been slow between 16 and 17. Not sure how.
A slight wobble going in to No 20 when the contours didn't seem to show the large depression before the control.

Running warm up/down 11:00 [3] 1.5 mi (7:20 / mi)
shoes: VJ Supra

Jog back to the assembly in the pouring rain.

Friday May 19 #

7 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Nike Unknown

Warm up before SOUL 5 at Tranent.

Orienteering race 15:00 [5] 2.9 mi (5:10 / mi)
shoes: Nike Unknown

SOUL 5 at Tranent. Still not feeling 100% and a bit frazzled from a frustrating drive through to Tranent from Dumbarton. 3 hours to drive 80 miles.
Wasn't sure whether to really race hard or try and save something for the main target of the weekend - the Scottish Champs. Did something in the middle I think.
The course was fairly straight forward but even so I made a few small mistakes.
Momentary panic when I left No 3 and set off down the path to the north. I didn't mean to go that way and ground to a halt, then realised what I'd done and got going again.
Went to the wrong tree at No7 - the one on the circle. To be fair the circle was broken to show the tree but in my haste I didn't see it.
Got 13 - 14 slightly wrong when I went up the wrong alley and probably ran an extra 40m.
Also got 15 - 16 wrong when I ran past the first open area and continued down the alley, through the zig-zag down to the second open area, then cut across it.
Got stuck at the gate between 16 and the finish which had a group of other competitors trying to open it, so ran the long way round and in the gate on the north side of the hedge.
Enjoyable run but frustrating to be beaten by 3 seconds by Reiver.

Thursday May 18 #

12 PM

Running 26:00 [3] 2.8 mi (9:17 / mi)
shoes: Saucony Excursion TR8

Bad night's sleep again and woke up with a sore throat and sair heid. Not getting the breaks.
Found an excuse to visit Overtoun and so went for an easy run on the trails in Overtoun and Lang Craigs Wood. Lovely day.
Strange start times given for the two favourites in the M60L class on Saturday.
5 PM

Road Bike 1:07:00 [3] 15.0 mi (4:28 / mi)

Fairly easy cycle home from work. Could have done without the strong headwind all the way from the Erskine Bridge to Houston.

Wednesday May 17 #

7 AM

Road Bike 1:01:00 [3] 15.0 mi (4:04 / mi)

Cycle to work.
12 PM

Running 10:00 [3] 1.3 mi (7:42 / mi)
shoes: Saucony Excursion TR8

Run from work to the Lomondgate SUDs pond.

Running intervals 11:00 [5] 1.5 mi (7:20 / mi)
shoes: Saucony Excursion TR8

Short interval session to remind the old legs they have to run fast on Saturday (in the right direction!). 6 x 1mins fast with 1 min easy jog recovery.

Running 10:00 [3] 1.3 mi (7:42 / mi)
shoes: Saucony Excursion TR8

Run back to work.

Tuesday May 16 #

12 PM

Running 32:00 [3] 3.5 mi (9:09 / mi)
shoes: Kalenji Kiprun Trail XT6

Run on the paths at Overtoun Estate and Lang Craigs Wood. Usual death plod after a bugger all day.

Monday May 15 #

Note

Tired after the weekend so did bugger all.

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