Training Log Archive: IanWIn the 28 days ending Feb 28, 2011:
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Sunday Feb 27, 2011 #
Note
(rest day)
Saturday Feb 26, 2011 #
Orienteering 57:00 [3]
shoes: 2009 Falcons
Control hanging on Leith Hill for morning exercises, and collecting a few from the afternoon relay. Thrown a bit by the felling/thinning, and the extraction lanes which dwarfed the mapped paths, so took time to double-check the location of one control where the feature had been chopped down...
Orienteering 1:15:00 [2]
shoes: 2009 Falcons
Shadowing three exercises around Leith Hill. Good to get back into the tricky contours, which all seem to make a bit more sense than they did a few years ago.
Running 8:30 [4] 1.5 km (5:40 / km) +30m 5:09 / km
shoes: 2009 Falcons
Back up to the start/finish to reclaim water bottle which I'd left up there, perfectly timed to coincide with the mini hailstorm...
Thursday Feb 24, 2011 #
Running 49:30 [4] 8.7 km (5:41 / km) +180m 5:09 / km
ahr:178 max:196 shoes: Walsh Ultra - 2010
The sun came out so, in the words of JonM, it would be rude not to. Went for the hilly route and felt pretty bad - don't think I was hydrated enough at the start of the run. HR high and legs heavy, plodded up the long drag by Baldwins wood. Pretty muddy underfoot which meant a few diversions into the terrain when in the woodland - really nice and runnable there.
Tuesday Feb 22, 2011 #
Running 1:20:00 [3] 13.9 km (5:45 / km) +190m 5:23 / km
shoes: Walsh Ultra - 2010
Went out late afternoon for a really enjoyable run, at a comfortable steady pace so fairly slow but didn't feel knackered at the end of it. Out from home via the Chess Valley to Chorleywood, across the common to the station then back up the hill to home. Good mix of terrain and muddy bits, bit of on road, a few hills and some nice runnable Chiltern woodland. Definitely a route to do again.
Friday Feb 18, 2011 #
Note
(rest day)
Not feeling right today so binned trip to friend's leaving do in Oxford. Was going to couple it with a look round Brasenose woods tomorrow but not essential and the map will have to do as it is...
Thursday Feb 17, 2011 #
Note
(rest day)
Not feeling overly inspired/motivated today. Elite course on Hambleden will be interesting at this rate...
Wednesday Feb 16, 2011 #
Running 34:30 [3] 5.95 km (5:48 / km) +100m 5:21 / km
ahr:169 max:192 shoes: Walsh Ultra - 2010
Short run from home down to and along the Chess and back.
Sunday Feb 13, 2011 #
Note
(rest day)
Wet and miserable outside - good excuse for a rest...
Saturday Feb 12, 2011 #
Orienteering 1:00:00 [2]
shoes: Walsh Ultra - 2010
Shadowing on Rowney Warren - brown only map. Everything makes sense when you're going relatively slow/have a chance to recover at each control...
Orienteering 24:00 [4] 3.2 km (7:30 / km) +145m 6:07 / km
ahr:179 shoes: Walsh Ultra - 2010
...but trying to run faster on the contour-only map around part of the world ranking course from 2006 was a different prospect. Binned 2 minutes on the second control after drifting too far left, and then 30" on the wrong spur at #4 - parallel features in spur/gully terrain can be tricky with nothing but contours, and both went over the flatter bit of the area. In the detail was fine as plenty to keep you on line. Good training!
Orienteering 8:00 [2]
shoes: Walsh Ultra - 2010
Went back and did 1-2 again as a little warm down. Just a little more care and a compass-check across the first valley was all that was needed. Took 1'30" less, even at slower running speed...
Wednesday Feb 9, 2011 #
Orienteering 27:00 [4]
shoes: 2009 Falcons
Test run of Chasing Sprint prologue
Orienteering 24:00 [4]
shoes: 2009 Falcons
Test run of Chasing Sprint chase
Mapping 1:30:00 [0]
Shotover mapping - checking areas that didn't feel quite right on the test runs.
Tuesday Feb 8, 2011 #
Orienteering 1:01:00 [4]
shoes: Red Asics 1120
Clerkenwell Street-O - not really with it, reading wrong questions and changing control/route choice far too often. Couple of parallel street errors too. But got out for an hour's run, and a good catch up with people post-race.
Saturday Feb 5, 2011 #
Event: British Night O Champs
Night Orienteering 1:36:00 [4] *** 11.7 km (8:12 / km) +255m 7:24 / km
spiked:23/26c shoes: 2009 Falcons
British Night Champs, Bentley Woods - M21L.
Pretty happy with this, area was very fast and only one big navigational screw-up on the second control, where took wrong option round the green and missed the re-entrant (3'30" lost). Couple of other 30"-1' misses but otherwise clean. Felt a lack of fitness on the hills but otherwise running fairly well for 90+ minutes which off almost zero training was a pleasant surprise.
Pretty good turn out for M21 at the night champs but still a fair few UK Cup points on offer.
GPS distance ~ 13.8k
Pretty happy with this, area was very fast and only one big navigational screw-up on the second control, where took wrong option round the green and missed the re-entrant (3'30" lost). Couple of other 30"-1' misses but otherwise clean. Felt a lack of fitness on the hills but otherwise running fairly well for 90+ minutes which off almost zero training was a pleasant surprise.
Pretty good turn out for M21 at the night champs but still a fair few UK Cup points on offer.
GPS distance ~ 13.8k
Friday Feb 4, 2011 #
Note
(rest day)
Training fail this week, should have gone for a run at least once in the last three days but never got out the door. Hope to survive the British Nights course tomorrow...