Training Log Archive: IanWIn the 7 days ending Jul 12, 2009:
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Sunday Jul 12, 2009 #
Orienteering 1:02:30 [3]
Fontainebleau Day 2 - Middle Distance World Ranking - still pretty bad...
Saturday Jul 11, 2009 #
Event: The 3 Days of France
Orienteering 2:05:00 [3] **** 9.7 km (12:53 / km) +320m 11:04 / km
ahr:160 max:182 spiked:10/29c shoes: 2009 Falcons
Fontainebleau Day 1 - Rocher Cailleau. Pretty bad run to start the 3-days, hadn't adjusted technique to the demands of the terrain. Map comprised two broad strips of rocky and contoured terrain with a block of green flat nothingness inbetween.
After our later than expected arrival, and being a bit too laid back, started 7' late. Bit of faff in the circle at #1 but already liking the look of the terrain - heathery underfoot (Culbin-esque) with sandstone boulders strewn across the hillsides like hundreds and thousands.
Didn't get the technique right though, losing time to 3, 4 and 5 by taking routes through the rocks rather than the cleaner parts of the forest. Just missed 7 (90") as was expecting an open hill, yet it was forested. Too early on 8 (1'), too high at 9 and far too high on 10 (6'+), over simplifying and not concentrating enough on the navigation. Scrappy to 11 and 14 too. Drinks in the depression at 12 were very welcome!
Cutting through between tracks was the wrong choice through the flat green bit to 15, dragged by crap to 17 (90" on a minute leg!) and then back into the rocky stuff, with the added challenge of 2m+ high bracken hiding contours/rocks - not enjoying the terrain as much now. Little miss at 18 (30"), up the wrong reentrant through the bracken to 19 (~8') and crap through the vague bit to 20 (90"). Another miss on 22 (45"), again dragged in the vague bit to 25 and then the least knoll-like knoll I've seen for a while - didn't see it on first pass then lucky to see the tag above the flag when coming back to it (5'+).
So 20 minutes or so lost just on the three bad controls, and about 10 minutes in 30"-2' length mistakes - all in all a pretty crap run. Navigation just wasn't there, hoping I'd see the features/flags rather than reading the detail into the control circle. Physically, felt like there was plenty left in the tank at the end though, probably as hadn't actually been running for much of the 2 hours. GPS tracks made for interesting viewing...
GPS distance - 13.9km
Routegadget
After our later than expected arrival, and being a bit too laid back, started 7' late. Bit of faff in the circle at #1 but already liking the look of the terrain - heathery underfoot (Culbin-esque) with sandstone boulders strewn across the hillsides like hundreds and thousands.
Didn't get the technique right though, losing time to 3, 4 and 5 by taking routes through the rocks rather than the cleaner parts of the forest. Just missed 7 (90") as was expecting an open hill, yet it was forested. Too early on 8 (1'), too high at 9 and far too high on 10 (6'+), over simplifying and not concentrating enough on the navigation. Scrappy to 11 and 14 too. Drinks in the depression at 12 were very welcome!
Cutting through between tracks was the wrong choice through the flat green bit to 15, dragged by crap to 17 (90" on a minute leg!) and then back into the rocky stuff, with the added challenge of 2m+ high bracken hiding contours/rocks - not enjoying the terrain as much now. Little miss at 18 (30"), up the wrong reentrant through the bracken to 19 (~8') and crap through the vague bit to 20 (90"). Another miss on 22 (45"), again dragged in the vague bit to 25 and then the least knoll-like knoll I've seen for a while - didn't see it on first pass then lucky to see the tag above the flag when coming back to it (5'+).
So 20 minutes or so lost just on the three bad controls, and about 10 minutes in 30"-2' length mistakes - all in all a pretty crap run. Navigation just wasn't there, hoping I'd see the features/flags rather than reading the detail into the control circle. Physically, felt like there was plenty left in the tank at the end though, probably as hadn't actually been running for much of the 2 hours. GPS tracks made for interesting viewing...
GPS distance - 13.9km
Routegadget
Thursday Jul 9, 2009 #
Note
Current Summer Series standings make interesting reading:
with Tuomas and Roger T on 141 and 138 respectively, from 3 scores.
Jon Marsden 186 (50 50 43 43)
Ian Webb 185 (50 46 46 43)
Chris Davidson 184 (50 50 43 41)
Daniel Fopma 183 (50 46 46 41)
with Tuomas and Roger T on 141 and 138 respectively, from 3 scores.
Cycling 1:04:00 [3] 28.25 km (26.5 kph) +140m
ahr:152 max:179
Cycle with Stu - from Botley Rd, up Cumnor Hill - Cumnor - Appleton - Fyfield - Tubney - Cothill - Wootton - Cumnor - Botley. Pretty decent pace all of the way round, felt fine up Cumnor Hill at the beginning but the gentle slope up through Wootton killed the quads. Felt pretty slow on the hybrid in comparison to Stu on the roadie, it'll be time soon to make a purchase methinks...
Top speed - 45 km/h back down the hill from Cumnor
Top speed - 45 km/h back down the hill from Cumnor
Wednesday Jul 8, 2009 #
Orienteering 41:00 [3] *** 4.7 km (8:43 / km) +130m 7:40 / km
ahr:169 max:191 spiked:15/19c shoes: 2008 Falcons
Summer Series at Park Wood, Bradenham. Lent compass to Jenny last minute which made things a bit more challenging but meant kept far better contact with the map through the complex bits.
Route choice a bit off on the Z loop - should have contoured round higher on 1-2, gone straighter 3-4 and found the ditch 4-5 as the bracken was quite high, making the straight line route almost impossible. Aimed to go straighter 5-6 but tricky without compass, path network meant this wasn't really a problem.
Just missed #2 on the X loop by about 10m, and a bit hesitant into #4 as wasn't quite sure how far along the valley it was. No problems on the Y loop, spiked the lot, being careful through the thicker vegetation in the SE corner of the map.
Almost caught Steve Long near the end; he'd had exactly the same loop combination as me but had gained time on route choices early on and I didn't really want to race. Solid 2nd place though, 3 mins up on Jon in 3rd.
GPS distance - 6km
Route choice a bit off on the Z loop - should have contoured round higher on 1-2, gone straighter 3-4 and found the ditch 4-5 as the bracken was quite high, making the straight line route almost impossible. Aimed to go straighter 5-6 but tricky without compass, path network meant this wasn't really a problem.
Just missed #2 on the X loop by about 10m, and a bit hesitant into #4 as wasn't quite sure how far along the valley it was. No problems on the Y loop, spiked the lot, being careful through the thicker vegetation in the SE corner of the map.
Almost caught Steve Long near the end; he'd had exactly the same loop combination as me but had gained time on route choices early on and I didn't really want to race. Solid 2nd place though, 3 mins up on Jon in 3rd.
GPS distance - 6km
Warm up/down 6:45 [1] 0.95 km (7:06 / km)
shoes: 2008 Falcons
Easy warm-down jog with Jon and Tim, hamstring felt tighter on this than it had during the run...
Tuesday Jul 7, 2009 #
Note
(rest day)
Feel tired, day off...
Monday Jul 6, 2009 #
Circuits 41:00 [2]
Surprisingly sprightly given yesterday's activities! Hamstring a bit sore/tight, think I strained it slightly when trying to stop myself falling.