Training Log Archive: Mark3In the 7 days ending Sep 4, 2016:
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Sunday Sep 4, 2016 #
Orienteering - Urban race (Wells city race) 47:41 [5] 10.54 km (4:31 / km) +98m 4:19 / km
shoes: Adidas Adios 3
Really good event. 5th/20, 4mins behind Adam (standard), 3mins behind Owain (wow).
Happy with everything up to 9 and was marginally ahead of Owain at that point. Mistake on 10 not seeing the alleyway kink and therefore assumed I was wrong whereas was actually right; probably 20s.
Couple of good legs 13 and 14 where I was 2nd and therefore beat at least one of the elites. Route to 17 not the best though; N was better but didn't see it until too late. S was better to 18 as well. Then another few good legs before losing 30s trying to get out of the palace via a dead end...
One last 10s mistake on 32 caused by map folding at a bad time (must stop doing this!!), otherwise good.
So only a minute lost overall; a pretty good run.and that minute wouldn't have gained me a place. good map and planning and weather-a good day out in general!
Exciting request from Carol to go and find a potentially injured competitor (which I tried to do but failed); by the time I got back they were already there - they had tripped in one of those road-edge streams and were bleeding a bit, but no serious harm done! I decided this justified me eating the 'helpers only' cake :)
Happy with everything up to 9 and was marginally ahead of Owain at that point. Mistake on 10 not seeing the alleyway kink and therefore assumed I was wrong whereas was actually right; probably 20s.
Couple of good legs 13 and 14 where I was 2nd and therefore beat at least one of the elites. Route to 17 not the best though; N was better but didn't see it until too late. S was better to 18 as well. Then another few good legs before losing 30s trying to get out of the palace via a dead end...
One last 10s mistake on 32 caused by map folding at a bad time (must stop doing this!!), otherwise good.
So only a minute lost overall; a pretty good run.and that minute wouldn't have gained me a place. good map and planning and weather-a good day out in general!
Exciting request from Carol to go and find a potentially injured competitor (which I tried to do but failed); by the time I got back they were already there - they had tripped in one of those road-edge streams and were bleeding a bit, but no serious harm done! I decided this justified me eating the 'helpers only' cake :)
Saturday Sep 3, 2016 #
Orienteering - Urban race (Yate Race 1) 19:11 [5] 4.54 km (4:14 / km)
shoes: Nike Pegasus 32
Running ok but too many mistakes!
1 - dead end right at the start; nooo! +30s
5 - ran past control, didn't notice it, looked for a while in the wrong place, +30s
Plus far more route choice errors than I usually make:
2 - think N is better
5 - think N is better
6 - think S is better
8 - think N is better
9 - think E is better
Really good planning from Paul; it's not coincidence I got it wrong so many times!
Also the map was very good for a first-outing; I noticed no issues at all.
11th/23 course 1; pretty poor result although very high standard of opposition!
http://www.bristolorienteering.org.uk/sites/defaul...
1 - dead end right at the start; nooo! +30s
5 - ran past control, didn't notice it, looked for a while in the wrong place, +30s
Plus far more route choice errors than I usually make:
2 - think N is better
5 - think N is better
6 - think S is better
8 - think N is better
9 - think E is better
Really good planning from Paul; it's not coincidence I got it wrong so many times!
Also the map was very good for a first-outing; I noticed no issues at all.
11th/23 course 1; pretty poor result although very high standard of opposition!
http://www.bristolorienteering.org.uk/sites/defaul...
Orienteering - Urban race (Yate Race 2) 18:03 [5] 4.25 km (4:15 / km)
shoes: Nike Pegasus 32
Much better performance from me (hurray!), 4th/24
http://www.bristolorienteering.org.uk/sites/defaul...
(helped admittedly by some DQs and Duncan being injured, but still a much better run than this morning)
Mark P started 1 min before me and I caught him 6-7; started to follow him before realising he was heading into a dead end! But only a few seconds lost.
8-9 I think E is better
17-18 very nearly went to the wrong side but prudently checked the control description, so hesitated a bit but could've been worse!
Very happy with this run. And pleased to beat Owain overall...by 11 seconds! Given the longer legs tomorrow I suspect he will get his own back.
http://www.bristolorienteering.org.uk/sites/defaul...
(helped admittedly by some DQs and Duncan being injured, but still a much better run than this morning)
Mark P started 1 min before me and I caught him 6-7; started to follow him before realising he was heading into a dead end! But only a few seconds lost.
8-9 I think E is better
17-18 very nearly went to the wrong side but prudently checked the control description, so hesitated a bit but could've been worse!
Very happy with this run. And pleased to beat Owain overall...by 11 seconds! Given the longer legs tomorrow I suspect he will get his own back.
Running - Road/Track (Yate control collecting) 28:03 [1] 3.14 km (8:56 / km)
shoes: Nike Pegasus 32
...in the rain. It was hard to carry at once! And after carrying about 5, need to stop and put them all down in order to detach another, then pick them all up again. Note to self - if more than 5, take a bag!
Friday Sep 2, 2016 #
Running - Road/Track (Jog) 21:32 [3] 4.1 km (5:15 / km) +20m 5:08 / km
shoes: Nike Pegasus 32
Couple of efforts on the segments; 3rd and 1st. Legs pretty heavy after yesterday but no DOMS to speak of :) looking forward to the sprints tomorrow!
Thursday Sep 1, 2016 #
Running - Trail intervals (B&W Training) 42:17 [5] 7.77 km (5:27 / km) +86m 5:09 / km
shoes: Nike Pegasus 32
First interval session back. Tough, but not as bad as expected, perhaps.
10 x 2 mins.
Out: 560,544,559,552,547 (m)
Back: 532,531,532,537,543
Pace between 3:35 and 3:46; not entirely flat grass. Not bad.
A lot of Tuesday/Thursday sessions are that format; x mins out, turn round, x mins back; but not actually done one before. Weirdly competitive.
10 x 2 mins.
Out: 560,544,559,552,547 (m)
Back: 532,531,532,537,543
Pace between 3:35 and 3:46; not entirely flat grass. Not bad.
A lot of Tuesday/Thursday sessions are that format; x mins out, turn round, x mins back; but not actually done one before. Weirdly competitive.
Wednesday Aug 31, 2016 #
Crosstraining 30:00 [3]
Tuesday Aug 30, 2016 #
Running - Trail long (Brecon Beacons) 3:35:14 [4] 31.3 km (6:53 / km) +1256m 5:44 / km
shoes: X-Talon 212 (Sep16)
https://www.strava.com/activities/694351723
Good use of a day off - Talybont to Corn Du via Carn Pica, Fan y Big, Cribyn and Pen y Fan. Pretty pleased with that bit.
Then vaguely planned to come back via the Brecon Beacons fell race route up Pant y Creigiau but I wasn't carry enough water for the weather (hot) and couldn't cope with any extra hills. However - coming back on the Taff Trail 10k was ludicrously dull and I wish I'd done the hills.
My other mooted route back was back to Fan y Big from Neuadd and then back the way I came; decided against that as wanted to explore some new stuff - but actually should probably have done that as it would definitely have been nicer.
However - great views from Pen y Fan etc, and managed to keep running the whole way around (apart from the very top of Carn Pica which had a bit of a false summit I wasn't prepared for).
All body parts functioning correctly - struggling to keep eyes open now, though!
Good use of a day off - Talybont to Corn Du via Carn Pica, Fan y Big, Cribyn and Pen y Fan. Pretty pleased with that bit.
Then vaguely planned to come back via the Brecon Beacons fell race route up Pant y Creigiau but I wasn't carry enough water for the weather (hot) and couldn't cope with any extra hills. However - coming back on the Taff Trail 10k was ludicrously dull and I wish I'd done the hills.
My other mooted route back was back to Fan y Big from Neuadd and then back the way I came; decided against that as wanted to explore some new stuff - but actually should probably have done that as it would definitely have been nicer.
However - great views from Pen y Fan etc, and managed to keep running the whole way around (apart from the very top of Carn Pica which had a bit of a false summit I wasn't prepared for).
All body parts functioning correctly - struggling to keep eyes open now, though!
Monday Aug 29, 2016 #
Orienteering - Urban race (Grove urban) 44:16 [5] 10.1 km (4:23 / km)
shoes: Nike Pegasus 32
4th/25
http://www.tvoc.org.uk/application/documents/event...
Happy with this; no shame in being beaten by Dane and Matt Elkington - although I wouldn't normally lose to BKO's answer to Mark Saunders. And, with a clean run I guess, wouldn't have done.
Despite having a long time to think about it, lost time on #4 not going the straightest route. Then pretty good on the rest, tiring at the end, apart from on 17-18 got confused mid-folding and started navigating to 8 and therefore planning 9 rather than 19 - took 30s stationary-time working out what on earth had happened.
Good use of an uninspiring area; glad it wasn't any longer. Would work well for sprints to keep you in the interesting bit.
http://www.tvoc.org.uk/application/documents/event...
Happy with this; no shame in being beaten by Dane and Matt Elkington - although I wouldn't normally lose to BKO's answer to Mark Saunders. And, with a clean run I guess, wouldn't have done.
Despite having a long time to think about it, lost time on #4 not going the straightest route. Then pretty good on the rest, tiring at the end, apart from on 17-18 got confused mid-folding and started navigating to 8 and therefore planning 9 rather than 19 - took 30s stationary-time working out what on earth had happened.
Good use of an uninspiring area; glad it wasn't any longer. Would work well for sprints to keep you in the interesting bit.