Training Log Archive: Mark3In the 31 days ending Oct 31, 2015:
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| 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 | Th | Fr | Sa | ||||||||||||||||||||||
Saturday Oct 31, 2015 #
Orienteering race 34:55 [5] 7.88 km (4:26 / km) +92m 4:11 / km
shoes: Adidas Adios 2
Orienteering race 17:05 [5] 3.54 km (4:50 / km) +13m 4:44 / km
shoes: Adidas Adios 2
Friday Oct 30, 2015 #
Running (Exploring Barcelona) 44:10 [3] 9.0 km (4:54 / km) +48m 4:47 / km
shoes: Adidas Adios 2
The 2km along the sand increased the difficulty somewhat.
Wednesday Oct 28, 2015 #
Running (B+W Training) 1:00:00 [5] 10.0 km (6:00 / km)
shoes: Asics Nimbus 17
400s: 81,80,79,79,79,78,81,80,81,81,82
200s: 37,38,36
Feeling it in the thighs a bit, but generally just didn't feel that aerobically fit.
Getting a bit annoyed with the suunto because for some reason there's a massive delay whenever you press 'lap'.
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Tuesday Oct 27, 2015 #
Note
(rest day)
Monday Oct 26, 2015 #
Note
(rest day)
Sunday Oct 25, 2015 #
Orienteering race (The OMM Day 2 (D Class)) 4:30:50 [5] 21.24 km (12:45 / km) +1216m 9:55 / km
shoes: X-Talon 190 (orange)[9.5]
Good 1-2-3-4 with constant discussion about the most knee-saving route to 5 rather than the 'best'. Decided we'd be fastest on the road... but major trauma getting down the hill; it deteriorated quite a lot and I twisted an ankle climbing over a fence - we had doubts we'd finish.
http://www.omm.routegadget.co.uk/rg2/#79&cours...
But after the climb up to #5 we knew the fastest way back was completing the course anyway, so it was all about if we could hold it together long enough.
We were passed by our rivals halfway to #6 - they'd started 3 mins behind us and yet had taken 3.5 hours to catch up - it was looking good, but we had an all-downhill finish coming up and they'd soon disappeared off into the distance. But we knew we only had to stay within 38 minutes to win...and they made a mistakes near the end and only finished 2 mins ahead, giving them the day 2 victory by 5 mins but leaving us clearly ahead by 36 mins overall.
Success! C class next year? Just need to convince Phil...
https://www.theomm.com/omm-2015-tweedsmuir-scottis...
Saturday Oct 24, 2015 #
Orienteering race (The OMM Day 1 (D Class)) 4:34:11 [5] 24.96 km (10:59 / km) +1530m 8:24 / km
shoes: X-Talon 190 (orange)[9.5]
Probably.
Anyway - it may have 'only been the D class' but this was tough. We started pretty well, one route choice error on #4 because we didn't spend long enough thinking about it, bit of a discussion around route choice on #5 (it's weird having someone to discuss route choice with at the time rather than retrospectively) but made the right decision.
http://www.omm.routegadget.co.uk/rg2/#74&cours...
Then all quite smooth until Phil's knee disaster just past the penultimate control - had to carry both bags for the last km and over the line. But we made it! - 41 minute lead - 1st/58 teams.
https://www.theomm.com/omm-2015-tweedsmuir-scottis...
Wednesday Oct 21, 2015 #
Running intervals (Off-road intervals) 30:12 [4] 5.68 km (5:19 / km) +86m 4:57 / km
shoes: Asics Nimbus 17
1100s: 4:20,23,27,31
So not well paced! Was going to do 5 but it was getting pretty dark by #4.
Tuesday Oct 20, 2015 #
Note
(rest day)
Monday Oct 19, 2015 #
Running intervals (B+W Training) 1:20:38 [5] 8.83 km (9:08 / km)
shoes: Asics Nimbus 17
Last time we did this I did the 400s far too quick and really struggled on the 200s, so this time I held back on the longer reps and went for it on the shorter ones - this worked well.
400s: 82,78,78,80,79,80
200s: 33,33,34,34,34,33,34,33,34,34,33,32
EDIT - 400s averaged 74 last time and 200s 35, which explains why it was so much harder last time!
Sunday Oct 18, 2015 #
Orienteering race (CSC Final) 1:10:01 [5] 12.7 km (5:31 / km) +415m 4:44 / km
shoes: X-Talon 190 (orange)[9.5]
Not great, although some really good bits. The first time my score has counted in the final I think, although that's not much to be proud of in this instance.
Saturday Oct 17, 2015 #
Orienteering race (Tockholes orienteering) 1:07:00 [5] 9.8 km (6:50 / km) +368m 5:45 / km
Then pretty happy until a minute lost at 13, navigation not fine enough. Not running that quick, but trying to be really accurate, which worked well for the majority.
Friday Oct 16, 2015 #
Note
(rest day)
Thursday Oct 15, 2015 #
Running race (Handicap 5k-little stoke) 18:34 [5] 5.0 km (3:43 / km) +30m 3:36 / km
shoes: Asics Nimbus 17
Managed to overtake 3 or 4 on the last straight which was good fun; the handicapping is definitely working. Still a few people way off though.
Bit disappointed with the time as thought I was on better form than that; conditions were great as well (other than light level).
Wednesday Oct 14, 2015 #
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:02:46 [5] 7.99 km (7:51 / km) +6m 7:50 / km
shoes: Asics Nimbus 17
400s: 80,78,79,79,78,79,79,78,78,78,79,73
Certainly not on the limit so will aim for 77s next time.
A 17:30 5k is 12.5 * 84 second laps...
Tuesday Oct 13, 2015 #
Note
(rest day)
Monday Oct 12, 2015 #
Note
(rest day)
Sunday Oct 11, 2015 #
Orienteering race (Krakow City Race) 57:21 [5] 13.1 km (4:23 / km) +150m 4:08 / km
shoes: Adidas Adios 2
30s loss on #3, missed the good way in and ran all the way around.not sure why, it wasn't hard to see the best route, and I want planning ahead or anything at that point.
#17, 15s loss due to open gate being directly underneath purple overprint; tried to go through but was shouted at so turned round - I think they'd posted someone there when they realised they should've broken the line.
#20, 15s route choice loss,not bad on a 7 min leg (not a lot in it, but the other route comes out at the bottom of the steps rather than the top.
#24, a few seconds going under the less optimum bridge.
#28, no time lost; crossed very dubiously mapped uncrossable hedge - it was on a hill and contours were printed over the top,making it look like hedge had gaps. Pretty much everyone apart from Jack crossed this and so gained 30s on him, but it didn't affect the results.
#29 bad route choice, 30s lost, should have gone through castle or around to the W,not around to the E. I did think about doing that but for some reason decided that it wasn't possible? Not sure why.
90s loss in total; only enough to lose one place. Good courses, felt long but also like it needed to be to make the best use of the area.
Just Barcelona and Seville left - I think jack has the 200 euro series prize sewn up barring some big mistakes, but second is definitely still a possibility!
Saturday Oct 10, 2015 #
Running race (Parkrun - Krakow) 17:52 [5] 5.0 km (3:34 / km)
shoes: Adidas Adios 2
Orienteering race (Krakow Night sprint) 30:01 [5] 6.0 km (5:00 / km) +46m 4:49 / km
max:165 shoes: Adidas Adios 2
Only proper mistake was going down a staircase to nowhere.but lots of suboptimal route choices.standard here is much higher than porto!
Thursday Oct 8, 2015 #
Note
(rest day)
Wednesday Oct 7, 2015 #
Running intervals (B+W Training) 1:12:47 [5] 10.71 km (6:48 / km) +9m 6:46 / km
ahr:117 max:169 shoes: Asics Nimbus 17
1500s: 5:26,26,28,26
400s: 76,77,76,75
Better than a few weeks ago, maybe, although heart not in it so much now I've finished the HMs.
Tuesday Oct 6, 2015 #
Note
(rest day)
Monday Oct 5, 2015 #
Note
(rest day)
Sunday Oct 4, 2015 #
Running race (Cardiff Half Marathon) 1:21:28 [5] 21.1 km (3:52 / km) +124m 3:45 / km
ahr:157 max:170 shoes: Adidas Adios 2
Really consistent pacing; all in the range 3:46 - 3:54 other than a few outliers (3:58 on 12k and 3:38 on 14k, neither of which seem to correspond to hills, and a 3:40 final k) so massively pleased with this.
I'd based my 1:22:20 target on the race predictor (both my 5k and 10k times said I should be able to achieve that) - therefore now my 5k and 10k targets need to be:
5k - 17:45
10k - 36:50
So I'm going to try and hit those before any more half marathons!
(Plus HMs are dull and detract from orienteering too much)
Saturday Oct 3, 2015 #
Cycling (To/from parkrun) 21:00 [3] 6.3 km (18.0 kph) +43m
ahr:109 max:128 shoes: Specialized Sirrus Sport [bike
Running (Parkrun) 28:44 [2] 5.0 km (5:45 / km) +32m 5:34 / km
ahr:122 max:152 shoes: Asics Nimbus 17
Note
Friday Oct 2, 2015 #
Running (Jog) 14:20 [3] 3.2 km (4:29 / km) +47m 4:10 / km
ahr:137 max:160 shoes: Asics Nimbus 17
Conclusion - zero. Well, they've put up a fence.
Ran a mile or so at half marathon race pace - this felt hard. Not looking forward to sunday; wish I was orienteering instead really.
Thursday Oct 1, 2015 #
Running (Jog) 20:00 [3] 4.3 km (4:39 / km) +59m 4:21 / km
ahr:133 max:174 shoes: Asics Nimbus 17