Training Log Archive: Mark3In the 30 days ending Sep 30, 2015:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||
Wednesday Sep 30, 2015 #
Running intervals (B+W Training) 1:06:09 [5] 8.62 km (7:40 / km) +6m 7:39 / km
ahr:116 max:167 shoes: Asics Nimbus 17
New session for me; in the past it's just been the two sets of 6x400 with the second reducing.
I tried to hit sub 80 for the 400s and I think I paced it pretty well. The 200s felt pretty slow although I guess that's unsurprising.
400s: 81,78,79,78,78,77,80,78,79,80,80
200s: 36,36,35
Tuesday Sep 29, 2015 #
Note
(rest day)
Monday Sep 28, 2015 #
Running intervals (B+W Training) 1:20:19 [5] 11.5 km (6:59 / km) +105m 6:41 / km
shoes: Asics Nimbus 17
Miles: 6:03, 5:50, 6:00, 6:03
400s: 80, 80, 78, 78
Not feeling too bad, but not going that fast either.
Sunday Sep 27, 2015 #
Orienteering race (Porto City Race) 53:52 [5] 11.6 km (4:39 / km) +234m 4:13 / km
ahr:161 max:169 shoes: Adidas Adios 2
Started great, another well-planned urban although much less technical than the night-race area; there were a few pockets of terrain where thought was required but this was definitely more about the running.
In the lead at #15 and in second and only 11s down to the leader and eventual 2nd place at #19...where I did exactly what I did in London and went 19-21-20 - luckily realised sooner than London but still lost an agonising 75s which came with the knowledge I'd probably blown any chance of beating Jack.
Managed to hold it together though and had quite a strong 2nd half of race physically (although it didn't feel like that at the time; HM training good for something, obvs) to finish 76s behind Jack so a bit frustrating; thinking about what could have been! In fairness to him though, he'd lost his own 75s split between three earlier legs, so he had been running marginally faster throughout the whole course and definitely deserved the victory (as jealous as I am over his six-different-types-of-tinned-fish-in-a-special-presentation-box prize).
One of the best organised, planned and enjoyable weekends of orienteering I've ever done. How they managed to attract thirty-two(!!!) sponsors and get national TV coverage; billboards throughout the city etc I'll never know, but I think we could learn a lot from whatever they're doing!
Saturday Sep 26, 2015 #
Orienteering race (Parque de Sao Roque sprin) 15:28 [5] 2.8 km (5:31 / km) +104m 4:40 / km
ahr:152 max:170 shoes: Adidas Adios 2
Won: another one of everything from yesterday, plus a commemorative plate.
Also interviewed for Portuguese national television, obviously...
61s winning margin although by no means won every leg - in fact only won 6 out of the 30 - but was really consistent. Took a while to get used to the 1:2000 scale which I only really picked up on by #5 where the controls were practically within touching distance.
Looking at the description of the race in advance I was worried this was going to be more like a forest sprint, but in fact the complicated multi-level park suited me much better. Again; incredibly well planned and great fun.
Friday Sep 25, 2015 #
Orienteering race (Foz Velha night sprint) 41:09 [5] 8.0 km (5:09 / km) +213m 4:32 / km
ahr:148 max:168 shoes: Adidas Adios 2
Won: medal, port, tuna, olive paté, soap, biscuits
Felt good on the hills but maybe trying to go a bit quick on a very technical area. Totally failed to plan ahead on anything since total concentration was needed on the ground (to not fall over on the cobbles), the surroundings (to not get hit by traffic in the narrow streets) and the current leg (my error here was oversimplification; some of the crossroads were very slightly offset on the map, but looked significantly different on the ground, making relocation pretty hard.
On #4, picked the more complicated but slightly shorter route but it didn't look like I was expecting, had to turn around a few times to make sure it was definitely right (which it was) - 45s loss
Then #5, got a set of steps and a parallel cut-through mixed up; again on a fine route but not quite the one I'd intended, then realised this and doubled back to clarify..more than once. 60s loss
After than, top 3 on all other other legs (even the one where I went into the olive for a bit) and minimal time loss so was really positive. Great course, well planned, excellent area, nice atmosphere created by the foggy night and the finish in the fort.
Thursday Sep 24, 2015 #
Note
(rest day)
Wednesday Sep 23, 2015 #
Running intervals (B+W Training) 1:26:16 [5] 9.67 km (8:55 / km)
ahr:113 max:172 shoes: Asics Nimbus 17
450s: 90,85,87,85,86
300s: 55,57,60,57,56
200s: 34,34,34,36,35
Bit slow, felt pretty dreadful, might be getting a cold or something :(
Monday Sep 21, 2015 #
Running long 59:21 [3] 12.0 km (4:57 / km) +172m 4:37 / km
ahr:132 max:156 shoes: Asics Nimbus 17
Got lost in UWE because they're doing loads of building work and there are places it's impossible to get to. Seemed to be loads of new accommodation I didn't recognise as well.
Aimed for 30 mins out and 30 mins back which worked okay. Felt pretty dreadful at times. How I maintained 4min/k pace for 21.1k in the HM is flabbergasting.
Sunday Sep 20, 2015 #
Orienteering race (Ibsley) 1:05:38 [5] 12.04 km (5:27 / km) +244m 4:57 / km
ahr:152 max:162 shoes: X-Talon 190 (orange)[9.5]
http://www.wimborne-orienteers.org.uk/wim/15%20Ibs...
http://www.wim.routegadget.co.uk/rg2/#56&cours...
Determined to be safe and clean and unusually it worked. I could have though t more about route choice to 9 in advance of 8; I think I'd have gone back up and round to the east. Then 13-14 ended up on wrong path, but relocated pretty well and didn't lose more than 30s or so. Went around to 20 rather than down and up, which wasn't a good choice.
But in general really positive. Legs felt very heavy from yesterday going uphill through the heather, but otherwise not too bad really; certainly wouldn't have been anywhere near Ben C's time even with nothing yesterday.
Saturday Sep 19, 2015 #
Orienteering race (Mini Mountain Marathon) 2:46:00 [5] 23.86 km (6:57 / km) +1048m 5:42 / km
https://drive.google.com/file/d/0B6kdE-hyXX-ZN2pvV...
https://www.strava.com/activities/395360780
Much better than last year (not DQd) although it helped significantly to have run on the area before.
Caught after 8mins by Pete but got away from him again after different choices on the long leg - saw him coming in as I was going out,which shows the routes were pretty similar time wise on a 45 minute leg!
Slight mistake (well,500m from where I thought I was at one point) but relocated well and resultant route wasn't actually that bad.
Felt good fitness wise,no problems with carrying the weight which bodes well for OMM (albeit that will be more onerous).
Good fun,definitely worth coming.
Friday Sep 18, 2015 #
Running (Gentle jog) 11:21 [2] 2.2 km (5:10 / km) +33m 4:48 / km
shoes: Asics Nimbus 17
Thursday Sep 17, 2015 #
Note
(rest day)
Wednesday Sep 16, 2015 #
Running intervals (B+W Training) 1:20:48 [5] 11.36 km (7:07 / km) +6m 7:06 / km
ahr:116 max:169 shoes: Asics Nimbus 17
Not a good session for self confidence; demoted to a shorter distance due to being too far behind everyone else :(
1500s: 5:34,35,33
1400s: 5:13
400s: 79,79,80,76
Tuesday Sep 15, 2015 #
Running (Recovery jog) 28:34 [3] 5.7 km (5:01 / km) +83m 4:40 / km
ahr:129 max:152 shoes: Asics Nimbus 17
Monday Sep 14, 2015 #
Note
(rest day)
Sunday Sep 13, 2015 #
Running race (Bristol Half Marathon) 1:24:22 [5] 21.1 km (4:00 / km) +126m 3:53 / km
ahr:157 max:167 shoes: Asics Nimbus 17
Ludicrously well paced; aimed at 1:24 which I would have been just under but Suunto thinks the course was a bit long (due to not taking the racing line probably) and therefore it wasn't quite right, but still good.
3:47,52,56,59,55,4:00,3:56,59,58,4:05,01,03,3:59,4:03,3:58,49,4:02,3:52,57,49,55
Ran the first 9.5 miles or so up to Queen's Square with Jonny from B+W, then got some energy from the gel I'd had going up the hill and managed to pull away. Maybe got a bit overexcited, used the energy too fast and then struggled at the end? That's what it felt like, although the splits don't support that.
Hopefully can get 1:22 in Cardiff in a few weeks, with a few (!) rest days immediately prior. Not bothered about the two tunnels bath one next week; in fact I might do both mountain marathon days instead...or go up to the Dales weekend? Hmm...
Saturday Sep 12, 2015 #
Orienteering race (London City Race) 1:01:00 [5] 13.4 km (4:33 / km) +166m 4:17 / km
ahr:157 max:168 shoes: Asics Nimbus 17
Started pretty well; not the best route to 1 and 2 but okfor legs with little time to pre-plan. Happy with 3,4,5; 6 I should have planned better given the long run from 5; I was anxious not to miss the AP from the main road, but in hindsight it should have been so obvious it would be been okay to plan ahead more.
Non-wiggly route to 7 worked well although longer. Didn't like my route to 11 at the time although looking at it now it's not terrible.
First mistake was really 15 - 14 didn't beep, but dibber flashed, went back to repunch anyway and same thing happened - that's happened before and it's been recorded, so I didn't waste time punching the map, but it knocked my concentration and I set off back towards 12. Noticed before too long though, and not a terrible route, more time through faffing than route. 30s maybe.
Only other error was a biggie unfortunately; and in the same vein. Feeling pretty smug about getting 20-21 right in advance, navigated perfectly to 27 and then from there to 26, then no wait, 25 should be before 26, so got 25 first, then to 26...no, wait, ..., damn.
+3 mins and 11 places :(
Rest was ok, except I think my route from 27-26 was better than my eventual route from 26-27 (unfortunately I'd forgotten about the carefully planned original).
Some good legs although the course felt unnecessarily long; the extra loop up to the Gherkin felt superfluous.
Friday Sep 11, 2015 #
Orienteering race (Imperial College Spring) 31:42 [5] 5.4 km (5:52 / km) +45m 5:38 / km
ahr:145 max:165 shoes: Asics Nimbus 17
Bit of a disaster - took it slowly and steadily to avoid mistakes; not only did this not really work very well, but I assumed other people would do the same, and they don't seem to have! Therefore I am well down the results.
Bit of a faff finding the trees in the park at the beginning - but that was proper night-o which I am very bad at. Then some very confusing three-level mapping to rival the barbican.
Good fun but felt like a novelty event to me; if you'd run there before or even been there before you would have a tremendous advantage.
Thursday Sep 10, 2015 #
Running race (Handicap 5k-little stoke) 18:27 [5] 5.0 km (3:41 / km) +9m 3:39 / km
ahr:160 max:177 shoes: Asics Nimbus 17
Unlapped myself after half a lap; catching Jack ahead of me and got to him with a lap to go,but one he saw me he sped up and and got away at the end-he's got a good sprint finish.
Could vaguely see Richard somewhere in the distance throughout but wasn't ever going to get anywhere near.
Came about halfway down I think, which is an improvement on last time when I was last.the more races we do I should get better as the effect of the slower runners wildly deviating from their mean dissipates.
Time tbc,but only a few seconds off my 18.20 handicap so not too bad after intervals yesterday.
Wednesday Sep 9, 2015 #
Running intervals (B+W Training) 1:02:51 [4] 8.1 km (7:46 / km) +23m 7:39 / km
ahr:129 max:167 shoes: Asics Nimbus 17
Very well paced, probably because a bit slow.
400s: 81,79,79,79,80,80,80,79,79,79,80,76
Tuesday Sep 8, 2015 #
Running race (AXA 5) 34:08 [5] 8.9 km (3:50 / km) +100m 3:38 / km
ahr:158 max:176 shoes: Asics Nimbus 17
2nd team again behind Nationwide;I thought we had it in the bag so will be interesting to see the results and how close it was.
Monday Sep 7, 2015 #
Note
(rest day)
Sunday Sep 6, 2015 #
Orienteering race (Antwerp City Euro Tour) 36:13 [5] 8.1 km (4:28 / km) +42m 4:21 / km
ahr:149 max:168 shoes: Asics Nimbus 17
Saturday Sep 5, 2015 #
Orienteering race (Antwerp sprint race #1) 17:31 [5] 3.9 km (4:29 / km) +41m 4:16 / km
ahr:149 max:169 shoes: Asics Nimbus 17
Orienteering race (Antwrp sprint race #2) 15:56 [5] 3.7 km (4:18 / km) +31m 4:08 / km
ahr:154 max:172 shoes: Asics Nimbus 17
Friday Sep 4, 2015 #
Note
(rest day)
Thursday Sep 3, 2015 #
Note
(rest day)
Wednesday Sep 2, 2015 #
Running intervals (B+W Training) 1:21:19 [5] 10.39 km (7:50 / km) +86m 7:31 / km
ahr:132 max:165 shoes: Asics Nimbus 17
1500s: 5:13, 5:16, 5:15, 5:22 (road loop; not quite 1500)
30s: 170m, 150m, 180m, 160m, 160m, 170m
Not too bad; gradually feeling harder and harder and starting to feel faint by the 30s strides... high standard group left me feeling slow, though.
Cycling (To/from WISE) 18:00 [3] 5.0 km (16.7 kph) +28m
ahr:100 shoes: Specialized Sirrus Sport [bike
Tuesday Sep 1, 2015 #
Running (Recovery jog) 20:05 [2] 3.7 km (5:26 / km) +69m 4:58 / km
ahr:120 max:133 shoes: Asics Nimbus 17