Training Log Archive: Mark3In the 7 days ending Aug 1, 2015:
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Saturday Aug 1, 2015 #
Orienteering race (Nairn sprint) 18:26 [5] 4.3 km (4:17 / km) +46m 4:04 / km
ahr:152 max:177 shoes: Saucony Virrata 2
Very much enjoyed this.
Definitely felt like I was more used to urban than sprint and so not really going fast enough; kept realising that, speeding up and then making errors.
Didn't see man-made fence on 2, deviated ok but should have planned for.15s faffing on 3 with alleyways, leaving 2too fast.
Then ok to 10, on 11 missed obvious trap and went down correct alleyway, but decided must be wrong and went to next one, which was definitely wrong! Maybe 30s here.
Happy with rest although punched an extra control and was lucky to get the correct one as well.
Was 12th ish when left out of 140 maybe?
Definitely felt like I was more used to urban than sprint and so not really going fast enough; kept realising that, speeding up and then making errors.
Didn't see man-made fence on 2, deviated ok but should have planned for.15s faffing on 3 with alleyways, leaving 2too fast.
Then ok to 10, on 11 missed obvious trap and went down correct alleyway, but decided must be wrong and went to next one, which was definitely wrong! Maybe 30s here.
Happy with rest although punched an extra control and was lucky to get the correct one as well.
Was 12th ish when left out of 140 maybe?
Thursday Jul 30, 2015 #
Running race (Purdown Pursuit) 43:10 [5] 10.1 km (4:16 / km) +250m 3:48 / km
ahr:155 max:168 shoes: X-Talon 190 (orange)[9.5]
20s slower than Phil's time from last year unfortunately...
Felt tough but performance good against other people.Probably too dry for the xtalons, trainers would've been fine.
Good, fun course. Rest tomorrow then Scotland on Sat :)
Felt tough but performance good against other people.Probably too dry for the xtalons, trainers would've been fine.
Good, fun course. Rest tomorrow then Scotland on Sat :)
Wednesday Jul 29, 2015 #
Running intervals (Off road intervals) 30:00 [5] 5.71 km (5:15 / km) +85m 4:53 / km
ahr:132 max:168 shoes: Adidas Adios 2
4*1100m (2 mins)
1100s: 4:20,10,13,12
Tapering for Scotland...with a race tomorrow :)
1100s: 4:20,10,13,12
Tapering for Scotland...with a race tomorrow :)
Tuesday Jul 28, 2015 #
Cycling 20:00 [3] 8.0 km (24.0 kph)
shoes: Specialized Sirrus Sport [bike
Monday Jul 27, 2015 #
Running (Recovery jog) 11:22 [2] 2.2 km (5:10 / km) +52m 4:37 / km
ahr:125 max:141 (rest day) shoes: Adidas Adios 2
Feeling stiff.
Sunday Jul 26, 2015 #
Running race (Bath Very Long HM) 2:06:54 [5] 26.55 km (4:47 / km) +700m 4:13 / km
ahr:151 max:171
This was much better than last time (despite my dire warning to myself not to do it again (which I ignored)).
The torrential rain 5 minutes before the start let up to a light drizzle throughout the race, which wasn't unpleasant. Pretty wet underfoot which suited me.
Much better signage this year (and also looking at the O map and working out both where we went wrong last year and the correct route) meant no getting lost - hooray!
Leading till about 7k; deliberately slowed down on the hill down from the uni since it was on-road. Caught by Imanol (another B+W) and we ran the next 4k together along the canal. I was convinced we had a B+W 1,2 sewn up; he started to pull away up the hill and then suddenly we were both passed by someone who was clearly an uphill specialist.
Him and Imanol then disappeared totally up the hill and I didn't see them for ages; then we had some lovely off road downhill which I destroyed to overtake them both at around 14k. They were both wearing road shoes which had a lot to do with this.
They both disappeared again immediately up the next hill, but I caught Imanol at another downhill offroad muddy steps section at 17.5k or so and stayed ahead until 20k unfortunately for me the last downhill was on the road and he caught me back up again, and was quicker along the canal.
REally pleased with my 4k along the canal at the end; running about 4:15s which were 5 min ks last year, not bad after 20k with lots of hills I don't think.
Even managed to keep running up the hill to Bath Uni (albeit at 6 min ks) but it was a stagger last year, so really pleased.
Solid 3rd place, and not too dead at the end.
http://www.webscorer.com/results?raceid=47672&...
50 secs down on Imanol and a massive 5 mins down on the leader - however apparently he does ironmans, so...
http://www.movescount.com/moves/move70490055#navig...
The torrential rain 5 minutes before the start let up to a light drizzle throughout the race, which wasn't unpleasant. Pretty wet underfoot which suited me.
Much better signage this year (and also looking at the O map and working out both where we went wrong last year and the correct route) meant no getting lost - hooray!
Leading till about 7k; deliberately slowed down on the hill down from the uni since it was on-road. Caught by Imanol (another B+W) and we ran the next 4k together along the canal. I was convinced we had a B+W 1,2 sewn up; he started to pull away up the hill and then suddenly we were both passed by someone who was clearly an uphill specialist.
Him and Imanol then disappeared totally up the hill and I didn't see them for ages; then we had some lovely off road downhill which I destroyed to overtake them both at around 14k. They were both wearing road shoes which had a lot to do with this.
They both disappeared again immediately up the next hill, but I caught Imanol at another downhill offroad muddy steps section at 17.5k or so and stayed ahead until 20k unfortunately for me the last downhill was on the road and he caught me back up again, and was quicker along the canal.
REally pleased with my 4k along the canal at the end; running about 4:15s which were 5 min ks last year, not bad after 20k with lots of hills I don't think.
Even managed to keep running up the hill to Bath Uni (albeit at 6 min ks) but it was a stagger last year, so really pleased.
Solid 3rd place, and not too dead at the end.
http://www.webscorer.com/results?raceid=47672&...
50 secs down on Imanol and a massive 5 mins down on the leader - however apparently he does ironmans, so...
http://www.movescount.com/moves/move70490055#navig...