Training Log Archive: Mark3In the 31 days ending Jan 31, 2017:
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Tuesday Jan 31, 2017 #
Running - Road/Track race (Aztec 5k) 17:58 [5] 5.0 km (3:36 / km) +24m 3:31 / km
shoes: Adidas Adios 3
Raining a bit but otherwise very good running conditions, 12° and pretty light wind.
Felt like it was going to be faster than it was.
3:32
3:38
3:38
3:43
3:28
Tried to push really hard up the 'hill' on the third lap (4th km) as that usually lets me down - succeeded here but then struggled to maintain the pace going down again. Overtook Fiona on the last few hundred though; pretty pleased with that as she's usually well ahead at track.
Felt like it was going to be faster than it was.
3:32
3:38
3:38
3:43
3:28
Tried to push really hard up the 'hill' on the third lap (4th km) as that usually lets me down - succeeded here but then struggled to maintain the pace going down again. Overtook Fiona on the last few hundred though; pretty pleased with that as she's usually well ahead at track.
Monday Jan 30, 2017 #
Gym Strength 1:00:00 [3]
Pump #21
Sunday Jan 29, 2017 #
Orienteering - Forest race (Hawley Concorde Chase) 1:29:57 [5] 15.67 km (5:44 / km) +180m 5:26 / km
shoes: X-Talon 212 (Sep16)
RG: http://www.bko.routegadget.co.uk/rg2/#123&cour...
14th/24 on the black:
http://race-results.info/2017/20170129conc/?page=c...
Based on the other people in the results I'd have hoped to be around 8 mins faster - but I don't think I lost 8 mins in mistakes. I was trying to be cautious and accurate and i think that's led to too much drop in speed - however I didn't make any massive mistakes so worked well in that respect. Had to relocate a few times though.
30s drifting off number 1, 30s being confused at path junctions #13, 30s being one path too early #14, 30s getting distracted #15, 90s getting junction wrong #16, 30s no real AP #18. That was a bad few controls!
30s #29 not seeing the bridge and going around instead - crossable but looked deep.
That's about 4.5 mins; not a bad effort I don't think.
Didn't have any problems with the distance. Ran a lot of the second part of the course with someone who I suspect was Sam Fielding; he was running marginally slower than me but his control flow was much better and he was making better choices. When he cut corners it worked; when I cut corners I got stuck in thickets and bogs and things - which is why he got away a few controls front the end. I said I'd come from Bristol, and he asked if I was at Bristol uni. Clearly still got youth on my side.
No more orienteering for three weeks :(
14th/24 on the black:
http://race-results.info/2017/20170129conc/?page=c...
Based on the other people in the results I'd have hoped to be around 8 mins faster - but I don't think I lost 8 mins in mistakes. I was trying to be cautious and accurate and i think that's led to too much drop in speed - however I didn't make any massive mistakes so worked well in that respect. Had to relocate a few times though.
30s drifting off number 1, 30s being confused at path junctions #13, 30s being one path too early #14, 30s getting distracted #15, 90s getting junction wrong #16, 30s no real AP #18. That was a bad few controls!
30s #29 not seeing the bridge and going around instead - crossable but looked deep.
That's about 4.5 mins; not a bad effort I don't think.
Didn't have any problems with the distance. Ran a lot of the second part of the course with someone who I suspect was Sam Fielding; he was running marginally slower than me but his control flow was much better and he was making better choices. When he cut corners it worked; when I cut corners I got stuck in thickets and bogs and things - which is why he got away a few controls front the end. I said I'd come from Bristol, and he asked if I was at Bristol uni. Clearly still got youth on my side.
No more orienteering for three weeks :(
Note
Just seen I was beaten by 10 mins by an M60. Time to give up?!
C • M60 2
Saturday Jan 28, 2017 #
Running - Trail race (Parkrun - Stonehouse) 18:49 [5] +15m
shoes: Salomon Fellraiser
For some reason they'd moved the dog-leg slightly which made the course too long (not a lot of difference, but you do it 4 times), i think probably just an error. Still would've been slower than last time - it was a bit muddy/windy/rainy, but brightened up at 9:19.
Winning for 4.7k and then the guy who'd been in my slipstream the whole time destroyed me.
Winning for 4.7k and then the guy who'd been in my slipstream the whole time destroyed me.
Orienteering - Forest (Cleeve Hill Training) 1:42:19 [3] 11.96 km (8:33 / km) +413m 7:18 / km
shoes: Salomon Fellraiser
Just jogging round.
(1) Corridor
Found this pretty tough; ok for most of it but meandered a bit on one control and left my bearing, didn't really know where I was and was very lucky to stumble on it without having to go all the way back.
(2) Pathless
Enjoyed the bit in the woods which felt like it was in the lakes. Just walked round and still struggled a bit with pin-point accuracy, mostly ok though. Then a few controls where the paths put me off and another bit of guessing.
(3) Whiteout Bearings
Did pretty well on this, most bearings were pretty good but I should probably stay on them for longer before veering off because I think I've seen the feature. The control in the entirely blanked out map section was a bit more iffy, but luckily this is unlikely to happen in an actual race, unless the map printing is really really bad...
(1) Corridor
Found this pretty tough; ok for most of it but meandered a bit on one control and left my bearing, didn't really know where I was and was very lucky to stumble on it without having to go all the way back.
(2) Pathless
Enjoyed the bit in the woods which felt like it was in the lakes. Just walked round and still struggled a bit with pin-point accuracy, mostly ok though. Then a few controls where the paths put me off and another bit of guessing.
(3) Whiteout Bearings
Did pretty well on this, most bearings were pretty good but I should probably stay on them for longer before veering off because I think I've seen the feature. The control in the entirely blanked out map section was a bit more iffy, but luckily this is unlikely to happen in an actual race, unless the map printing is really really bad...
Friday Jan 27, 2017 #
Gym Strength 1:00:00 [3]
Pump #20
This seems to be getting harder rather than easier each time for some reason...
This seems to be getting harder rather than easier each time for some reason...
Thursday Jan 26, 2017 #
Cycling (To/from car service) 1:14:00 [3] 24.0 km (19.5 kph) +214m
shoes: Specialized Sirrus Sport [bike
Wearing ski gloves on top of cycling gloves was a definite improvement.
Annoyed with VW because they only did half of what I asked them, so going to have to take it in again :(
Still, all good exercise.
Annoyed with VW because they only did half of what I asked them, so going to have to take it in again :(
Still, all good exercise.
Wednesday Jan 25, 2017 #
Running - Road/Track intervals (B&W Training) 1:22:50 [5] 10.97 km (7:33 / km)
shoes: Nike Pegasus 32
6x[600m,(60s),400m(3mins)]
600s: 2:01,02,00,01,02,01
400s: 77,77,77,77,78,78
Consistent. Very similar to October but marginally faster and one extra rep. Also it was slightly windy.
The standard of the group has gone mental. I'm pretty much at the back on every rep, now.
600s: 2:01,02,00,01,02,01
400s: 77,77,77,77,78,78
Consistent. Very similar to October but marginally faster and one extra rep. Also it was slightly windy.
The standard of the group has gone mental. I'm pretty much at the back on every rep, now.
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Tuesday Jan 24, 2017 #
Gym Strength 1:00:00 [3]
Pump #19
Note
Pretty sure the OMM is going to be North Yorkshire.
Probably Muker, since that's where it started 50 years ago and it's the anniversary year.
And they've changed the courses - basically to eliminate the B class (doh!) - so looks like Owain and I have A to look forward to!
Monday Jan 23, 2017 #
Running - Road/Track (Recovery run) 1:08:01 [3] 14.17 km (4:48 / km) +104m 4:38 / km
shoes: Nike Pegasus 32
Marathon training with Daryl:
2k WU
10k @ 4:30 ks
2k WD
Didn't feel too bad after yesterday although didn't fancy the track session.
We averaged 4:35 which was pretty good given it was all uphill on the way back.
2k WU
10k @ 4:30 ks
2k WD
Didn't feel too bad after yesterday although didn't fancy the track session.
We averaged 4:35 which was pretty good given it was all uphill on the way back.
Sunday Jan 22, 2017 #
Running - Trail race (Doynton HM) 1:38:14 [5] 21.15 km (4:39 / km) +362m 4:17 / km
shoes: X-Talon 212 (Sep16)
2:38 quicker than last year, but much less muddy, so it's hard to say whether this a better run or not. Probably similar.
8th place:
https://www.fullonsport.com/event/dhhm2017/results
Won the team prize for the second year in a row (8th, 11th, 13th) - luckily Westbury can only scrape together two good runners (2nd, 7th)...
The really muddy bit (see last year: https://www.youtube.com/watch?v=0F60HWwdsRI&t=...) was barely noteworthy this year which was probably a benefit to most people but it meant I didn't gain 20 places like last time. 9th for most of the race, caught 8th and went past, and 7th stopped due to a shoe issue - expected to see neither of them again, but then they both caught me again and pretty much disappeared.
Managed to catch 8th with a few hundred metres to go and outsprint him though, which was good.
8th place:
https://www.fullonsport.com/event/dhhm2017/results
Won the team prize for the second year in a row (8th, 11th, 13th) - luckily Westbury can only scrape together two good runners (2nd, 7th)...
The really muddy bit (see last year: https://www.youtube.com/watch?v=0F60HWwdsRI&t=...) was barely noteworthy this year which was probably a benefit to most people but it meant I didn't gain 20 places like last time. 9th for most of the race, caught 8th and went past, and 7th stopped due to a shoe issue - expected to see neither of them again, but then they both caught me again and pretty much disappeared.
Managed to catch 8th with a few hundred metres to go and outsprint him though, which was good.
C • link 8
Gym Strength 1:00:00 [3]
Pump #18
Saturday Jan 21, 2017 #
Running - Trail race (Parkrun - Wotton) 19:20 [5] 5.0 km (3:52 / km) +36m 3:44 / km
shoes: Salomon Fellraiser
Brrrrrrrrr -4°.
Interesting change from mud; mostly frozen solid. Quickened up the course but not as much as I'd have expected. Finally got my first victory here though!
Literally couldn't feel my fingers the whole way around which was most unpleasant.
Doynton is going to be very interesting tomorrow if conditions stay the same.
Interesting change from mud; mostly frozen solid. Quickened up the course but not as much as I'd have expected. Finally got my first victory here though!
Literally couldn't feel my fingers the whole way around which was most unpleasant.
Doynton is going to be very interesting tomorrow if conditions stay the same.
Orienteering - Forest race (Dolebury Warren) 35:43 [5] 5.25 km (6:48 / km) +137m 6:01 / km
As expected, time loss on 10 but other splits good.
http://www.bristolorienteering.org.uk/sites/defaul...
-------------
Warmed up slightly...especially after the uphill jog to the start. No big mistakes but a couple of weird bits of map...
...firstly between 4 and 5, there was some 'open' which was basically 'forest', and then a large knoll was mapped as a contour wiggle hidden underneath the circle. In the right place but probably spent 30s being unsure.
Then lost a minute on 10, can't blame the map for that one, I was just rubbish. Still don't like the map, but I could definitely have interpreted it better. Or at all. Ended up on the second line of scree; turned around and it was easily visible behind me.
Route to 19 wasn't great (straight) and involved climbing the fence (which I see now from the key is impassible - BOK, please stop using non-standard symbols. A symbol for an uncrossable fence doesn't exist. If you don't want me to cross it, overprint it. Or at least announce it in the start lane, or the final details.../rant).
Also in future I think we should have a short green and then a blue rather than just a green, as it's to have a bit more than 30mins exercise to justify travelling to the event...
http://www.bristolorienteering.org.uk/sites/defaul...
-------------
Warmed up slightly...especially after the uphill jog to the start. No big mistakes but a couple of weird bits of map...
...firstly between 4 and 5, there was some 'open' which was basically 'forest', and then a large knoll was mapped as a contour wiggle hidden underneath the circle. In the right place but probably spent 30s being unsure.
Then lost a minute on 10, can't blame the map for that one, I was just rubbish. Still don't like the map, but I could definitely have interpreted it better. Or at all. Ended up on the second line of scree; turned around and it was easily visible behind me.
Route to 19 wasn't great (straight) and involved climbing the fence (which I see now from the key is impassible - BOK, please stop using non-standard symbols. A symbol for an uncrossable fence doesn't exist. If you don't want me to cross it, overprint it. Or at least announce it in the start lane, or the final details.../rant).
Also in future I think we should have a short green and then a blue rather than just a green, as it's to have a bit more than 30mins exercise to justify travelling to the event...
Friday Jan 20, 2017 #
Gym Strength 1:00:00 [3]
Pump #17
Thursday Jan 19, 2017 #
Running - Trail race (Rogue Night - Chepstow) 38:15 [5] 8.35 km (4:35 / km) +236m 4:01 / km
shoes: X-Talon 212 (Sep16)
As last year, really excellent race.
Set off very fast so as not to get stuck behind people on the single track bit. Worked pretty well, the guys just ahead knew what they were doing so just sat behind them still going pretty fast and overtook them up the hill before the field.
Felt pretty good on the downhill and for the whole race really. Rewarded with 6th place, 1:20ish faster than last year and the team prize for MDC.
Set off very fast so as not to get stuck behind people on the single track bit. Worked pretty well, the guys just ahead knew what they were doing so just sat behind them still going pretty fast and overtook them up the hill before the field.
Felt pretty good on the downhill and for the whole race really. Rewarded with 6th place, 1:20ish faster than last year and the team prize for MDC.
Wednesday Jan 18, 2017 #
Running - Road/Track (5k jog) 24:49 [3] 4.94 km (5:01 / km) +25m 4:54 / km
shoes: Nike Pegasus 32
Short jog before tomorrow's race.
Tuesday Jan 17, 2017 #
Gym Strength 1:00:00 [3]
Pump #16
Monday Jan 16, 2017 #
Running - Road/Track intervals (B&W Training) 1:05:48 [5] 7.88 km (8:21 / km)
shoes: Nike Pegasus 32
6x400m(60s),6x400m(60,50,40,30,20s)
One of the shortest sessions we do. Paced it pretty well, held back a bit for the early ones and was pretty consistent. Not as fast as I've been in the past though.
400s: 79,80,80,78,79,79
81,79,81,81,81,80
Felt like my arms were adding a lot of value. Probably psychological again.
EDIT: actually the last 400 in 80 with 20s recovery isn't too bad looking at previous sessions.
One of the shortest sessions we do. Paced it pretty well, held back a bit for the early ones and was pretty consistent. Not as fast as I've been in the past though.
400s: 79,80,80,78,79,79
81,79,81,81,81,80
Felt like my arms were adding a lot of value. Probably psychological again.
EDIT: actually the last 400 in 80 with 20s recovery isn't too bad looking at previous sessions.
Sunday Jan 15, 2017 #
Running - Trail race (Riverbank Rollick) 1:03:43 [5] 14.63 km (4:21 / km) +118m 4:11 / km
shoes: X-Talon 212 (Sep16)
8th/353
https://www.fullonsport.com/event/riverbank-rollic...
40s slower than last year - but a slightly different route (less road) and 300m further... BUT much better conditions; less mud and less wind. So very hard to compare! But looking at splits, was much more evenly paced. Felt pretty strong other than aerobically.
With Rob from Thornbury and Daryl for 6 miles or so. Then we got stretched out at the hill and for the last bit there was probably a minute gap both ahead and behind.
Felt a long way; Doynton next week is going to be tough!
https://www.fullonsport.com/event/riverbank-rollic...
40s slower than last year - but a slightly different route (less road) and 300m further... BUT much better conditions; less mud and less wind. So very hard to compare! But looking at splits, was much more evenly paced. Felt pretty strong other than aerobically.
With Rob from Thornbury and Daryl for 6 miles or so. Then we got stretched out at the hill and for the last bit there was probably a minute gap both ahead and behind.
Felt a long way; Doynton next week is going to be tough!
Gym Strength 1:00:00 [3]
Pump #15.
First time with the newly released version 100 - it's more cardio so going to have to reduce the weight for some tracks I think!
Still good fun though.
First time with the newly released version 100 - it's more cardio so going to have to reduce the weight for some tracks I think!
Still good fun though.
Saturday Jan 14, 2017 #
Running - Trail race (Parkrun - Tewkesbury) 18:57 [5] 5.0 km (3:47 / km) +23m 3:42 / km
shoes: Salomon Fellraiser
Closest Parkrun to Cranham that I hadn't already done.
Was expecting it to be muddy (all grass, some slopes) but it was all frosty. It was 1° but there was no wind so didn't feel cold.
4 lap course but plenty of room to overtake. Only 80 or so there.One of the better Parkruns; pretty similar to Gloucester North although slightly hillier. 4th place, nearly caught the 3rd guy at the end though.top 2 miles away.
Shoes performed pretty well out-of-the-box.bought them because they're my last attempt at finding something which deals well with tarmac but still has good grip in mud.the x talons are pretty good but they can get uncomfortable for long distances on roads.the salomons feel like trainers on the roads so I have high hopes, but the grip wasn't tested today.
Was expecting it to be muddy (all grass, some slopes) but it was all frosty. It was 1° but there was no wind so didn't feel cold.
4 lap course but plenty of room to overtake. Only 80 or so there.One of the better Parkruns; pretty similar to Gloucester North although slightly hillier. 4th place, nearly caught the 3rd guy at the end though.top 2 miles away.
Shoes performed pretty well out-of-the-box.bought them because they're my last attempt at finding something which deals well with tarmac but still has good grip in mud.the x talons are pretty good but they can get uncomfortable for long distances on roads.the salomons feel like trainers on the roads so I have high hopes, but the grip wasn't tested today.
Orienteering - Forest race (Cranham) 52:07 [4] 7.0 km (7:27 / km)
Quite like running here.
30s loss on 2 through hesitating which was pretty bad, it was surrounded by catching features, should've just kept going.
Somewhere between 5 and 6 got a thorn stuck in my big toe which turned my gait for most of the rest of the course into some kind of lopsided hunchback trying to work it to somewhere it wasn't agony every step.this marred the event for me somewhat unfortunately.it certainly lost me a minute at 7 as I had barely looked at the map at all and didn't know whether to turn right or left; picked wrong.
Pretty good up to 20; again lost concentration a few times chiefly due to the thorn and ended up on an accidentally circuitous road-route, but not too bad. Lost a minute on 21 at the end due to being worried it was the same control site we had last time which was a pain, and being tentative, but turns out it was the knoll last time...which isn't in the right place on the map.
A couple of seconds per control lost due to having to wake them all up...this always annoys me - but I do also like having the forest to myself, so swings and roundabouts. Could have done 48ish then i think.
Well planned, I must have been here 4 or 5 times but didn't feel dull at any point.
Running pretty slowly up the hills but fitness felt reasonable, looking forward to the 9 mile race tomorrow to see what endurance is like at the moment.
I was hoping/expecting that the thorn would be enormous and my toe would be covered in blood.
Couldn't even find the damn thing.
30s loss on 2 through hesitating which was pretty bad, it was surrounded by catching features, should've just kept going.
Somewhere between 5 and 6 got a thorn stuck in my big toe which turned my gait for most of the rest of the course into some kind of lopsided hunchback trying to work it to somewhere it wasn't agony every step.this marred the event for me somewhat unfortunately.it certainly lost me a minute at 7 as I had barely looked at the map at all and didn't know whether to turn right or left; picked wrong.
Pretty good up to 20; again lost concentration a few times chiefly due to the thorn and ended up on an accidentally circuitous road-route, but not too bad. Lost a minute on 21 at the end due to being worried it was the same control site we had last time which was a pain, and being tentative, but turns out it was the knoll last time...which isn't in the right place on the map.
A couple of seconds per control lost due to having to wake them all up...this always annoys me - but I do also like having the forest to myself, so swings and roundabouts. Could have done 48ish then i think.
Well planned, I must have been here 4 or 5 times but didn't feel dull at any point.
Running pretty slowly up the hills but fitness felt reasonable, looking forward to the 9 mile race tomorrow to see what endurance is like at the moment.
I was hoping/expecting that the thorn would be enormous and my toe would be covered in blood.
Couldn't even find the damn thing.
Friday Jan 13, 2017 #
Gym Strength 1:00:00 [3]
Pump #14.
Thursday Jan 12, 2017 #
Note
(rest day)
Wednesday Jan 11, 2017 #
Running - Road/Track intervals (B&W Training) 1:17:45 [5] 10.31 km (7:32 / km)
shoes: Nike Pegasus 32
4x[3x450m(60s),(3mins)]
Recoveries felt very short.
450s:
86,88,88
89,90,90
89,90,90
90,92,89
These aren't great really, seem to be deteriorating at intervals but getting better at races...at least that's the right way round!
Recoveries felt very short.
450s:
86,88,88
89,90,90
89,90,90
90,92,89
These aren't great really, seem to be deteriorating at intervals but getting better at races...at least that's the right way round!
Tuesday Jan 10, 2017 #
Gym Strength 1:00:00 [3]
Pump #13.
Up to
7 WU
15 legs
10 chest
10 back
5 tri
5 bi
7 lunges
4 shoulders
Up to
7 WU
15 legs
10 chest
10 back
5 tri
5 bi
7 lunges
4 shoulders
Monday Jan 9, 2017 #
Running - Road/Track intervals (B&W Training) 1:12:34 [5] 9.94 km (7:18 / km)
shoes: Nike Pegasus 32
4x1mile
Miles: 5:57,6:01,6:02,6:03
Elected not to do the 400s since these were a bit depressing.
Miles: 5:57,6:01,6:02,6:03
Elected not to do the 400s since these were a bit depressing.
Sunday Jan 8, 2017 #
Orienteering - Forest race (West woods) 53:47 [5] 8.61 km (6:15 / km) +173m 5:41 / km
Definitely a day for the mudclaws.
Warned at the start that the brambles were 'worse than mapped' so chose path routes a lot of the time. Actually though most of this is nicer than most of the areas in the midlands and the planner did well to avoid the vast majority of the horrible stuff; I'm glad I went.
Didn't have an AP for 15 and so lost time in the bushes - recognised this as a danger control, which was good, but then totally failed to do anything about it, which was bad.should've come round the path and used the gully to the N I think. Was annoyed about this and let it affect my concentration to 16 where I unnecessarily contoured and ended up far too high.a few more questionable route choices basically staying too safe.
Good fun and good workout in the mud.very mild for the time of year.
Warned at the start that the brambles were 'worse than mapped' so chose path routes a lot of the time. Actually though most of this is nicer than most of the areas in the midlands and the planner did well to avoid the vast majority of the horrible stuff; I'm glad I went.
Didn't have an AP for 15 and so lost time in the bushes - recognised this as a danger control, which was good, but then totally failed to do anything about it, which was bad.should've come round the path and used the gully to the N I think. Was annoyed about this and let it affect my concentration to 16 where I unnecessarily contoured and ended up far too high.a few more questionable route choices basically staying too safe.
Good fun and good workout in the mud.very mild for the time of year.
Running - Road/Track long 1:11:55 [3] 14.84 km (4:51 / km) +104m 4:41 / km
shoes: Nike Pegasus 32
Accompanied Daryl on the run his marathon training plan required; 1mile warm up, 6miles @ 4:33, 1 mile cool down.
The cool down was a bit long,but the bit in the middle was paced pretty well I think.
Felt very tough after this morning.
The cool down was a bit long,but the bit in the middle was paced pretty well I think.
Felt very tough after this morning.
Gym Strength 1:00:00 [3]
Pump 12.
It's been a hard day. Thought I was going to faint at one point during this.
It's been a hard day. Thought I was going to faint at one point during this.
Saturday Jan 7, 2017 #
Running - Trail race (Parkrun - Wotton) 19:53 [5] +34m
shoes: X-Talon 190 (blue)
I think this is about the slowest the course is going to get.
Dan insists on wearing road shoes but I finally beat him today; suspect he might finally switch next time.
2nd again, for the 4th time.
Dan insists on wearing road shoes but I finally beat him today; suspect he might finally switch next time.
2nd again, for the 4th time.
Orienteering - Forest race (Leigh Woods) 1:09:18 [5] 9.99 km (6:56 / km) +253m 6:09 / km
shoes: X-Talon 212 (Sep16)
Thought Tom got really good use out of the area.
Found 1 before I was expecting to; turns out it was in the wrong place...hope it's not voided since i didn't lose any time :)
Just took it sensibly and did path routes where possible.
No significant time losses until 9 where the niche was mapped as being halfway between a boulder and a platform - having found both of these features, turns out the niche was much lower down the slope.Saw Mark and Alice here who helped me find it eventually.the conclusion is that the map is wrong here.I don't mind if that one's voided :)
Round would probably have been better on 10 than down/up - both down and up were very slow due to the mud.
Lost a minute on 15 due to not checking the control description north side' and running straight past it.generally I never look at the sides and just get it from the map, but will start looking now in cases like this where the feature is so small it's hard to tell.
Lost another minute on 17 climbing the hill perpendicular to the slope.just not concentrating.
19 was a good route choice leg, chose well but cut a down/up corner which was not a good idea today.
Had to look at the gps to work out what happened on 20; but I'm still not sure.not a good enough AP clearly.
Probably lost 5mins in total but 2 not really my fault.so not a bad run.
Found 1 before I was expecting to; turns out it was in the wrong place...hope it's not voided since i didn't lose any time :)
Just took it sensibly and did path routes where possible.
No significant time losses until 9 where the niche was mapped as being halfway between a boulder and a platform - having found both of these features, turns out the niche was much lower down the slope.Saw Mark and Alice here who helped me find it eventually.the conclusion is that the map is wrong here.I don't mind if that one's voided :)
Round would probably have been better on 10 than down/up - both down and up were very slow due to the mud.
Lost a minute on 15 due to not checking the control description north side' and running straight past it.generally I never look at the sides and just get it from the map, but will start looking now in cases like this where the feature is so small it's hard to tell.
Lost another minute on 17 climbing the hill perpendicular to the slope.just not concentrating.
19 was a good route choice leg, chose well but cut a down/up corner which was not a good idea today.
Had to look at the gps to work out what happened on 20; but I'm still not sure.not a good enough AP clearly.
Probably lost 5mins in total but 2 not really my fault.so not a bad run.
Note
Wanted to do Kymin as well, but there was a slight toenail incident last night and it was getting pretty painful by the end of the o.
Friday Jan 6, 2017 #
Gym Strength 1:30:00 [3]
Pump #11
Followed by CX WORX. Prefer pump.
Followed by CX WORX. Prefer pump.
Thursday Jan 5, 2017 #
Note
(rest day)
Made mincemeat cheesecake. Sounds weird, but subject to it being as good as when my mum made it, I think it's my favorite ever cheesecake.
This is high praise.
This is high praise.
Wednesday Jan 4, 2017 #
Running - Road/Track intervals (B&W Training) 1:02:13 [5] 8.93 km (6:58 / km)
shoes: Nike Pegasus 32
1.2k,400
1k,400
800,400
600,400
Second time doing this session.
1200s: 4:13
1ks: 3:32
800s: 2:44
600s: 2:00
400s: 74,75,76,76
All reps faster than the same session in December.the 400s in particular felt pretty good; it's a long time since I did a 74*.I think the upper body gym stuff might be starting to pay dividends (or maybe this is entirely psychological...But it didn't feel like that's all it was)
*February, it turns out
1k,400
800,400
600,400
Second time doing this session.
1200s: 4:13
1ks: 3:32
800s: 2:44
600s: 2:00
400s: 74,75,76,76
All reps faster than the same session in December.the 400s in particular felt pretty good; it's a long time since I did a 74*.I think the upper body gym stuff might be starting to pay dividends (or maybe this is entirely psychological...But it didn't feel like that's all it was)
*February, it turns out
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Tuesday Jan 3, 2017 #
Gym Strength 1:00:00 [3]
Pump #10
Monday Jan 2, 2017 #
Orienteering - Urban race (Belper Urban) 47:39 [5] 10.61 km (4:29 / km) +219m 4:04 / km
shoes: Nike Pegasus 32
7th/34
http://www.derwentvalleyorienteers.org.uk/results/...
http://www.derwentvalleyorienteers.org.uk/results/...
Mass start. Didn't really do any map reading up to #2 and just about managed to hang onto Gardner, Robinson et al. But that didn't last much longer.from 7 on was with Ant Squire - not exactly following but he was always ahead...I was using him quite a lot to confirm my choices, and he saw a few alleys I'd missed which was useful.
Together until 20 where we made different choices - mine was shorter but went down and up; his longer but flatter.at the time I thought mine was worse so assumed I was behind.But then made a 90° compass error on 22, lost maybe 20s, just trying to go too fast downhill, and he caught me up again dammit. Finished 8s behind.
RG -> I think going NW through the open to 22 was the best route, but no-one who's routed has done this.
Pretty good overall really, though.
http://www.derwentvalleyorienteers.org.uk/results/...
http://www.derwentvalleyorienteers.org.uk/results/...
Mass start. Didn't really do any map reading up to #2 and just about managed to hang onto Gardner, Robinson et al. But that didn't last much longer.from 7 on was with Ant Squire - not exactly following but he was always ahead...I was using him quite a lot to confirm my choices, and he saw a few alleys I'd missed which was useful.
Together until 20 where we made different choices - mine was shorter but went down and up; his longer but flatter.at the time I thought mine was worse so assumed I was behind.But then made a 90° compass error on 22, lost maybe 20s, just trying to go too fast downhill, and he caught me up again dammit. Finished 8s behind.
RG -> I think going NW through the open to 22 was the best route, but no-one who's routed has done this.
Pretty good overall really, though.
Gym Strength 1:00:00 [3]
Pump #9.
Swimming 5:00 [3]
Sunday Jan 1, 2017 #
Running - Road/Track race (Parkrun - Rosliston) 19:09 [5] 5.0 km (3:50 / km) +35m 3:42 / km
shoes: X-Talon 212 (Sep16)
Good course. One lap, some undulations, lots of corners, very muddy. Raining.