Training Log Archive: PsubaIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
3 PM
Running warm up/down 6:36 1.12 km (5:55 / km) +48m 4:51 / km
ahr:145 max:153
Urban Orienteering race (Sprint) 18:35 ***** 3.0 km (6:12 / km) +156m 4:55 / km
ahr:171 max:182 spiked:24/24c
Hungaria Cup day 2, M40 Sprint in Lillafured
2/16, 46s down on the winner.
Good performance, it looks like lots of good quality sprint races in the UK prepared me well for this race. It was also physical though, lots of climb in a sprint which contributed to my only really poor route choice (probably caused by oxygen debt) to 18 which lost me about 40s, almost the full difference to 1st place.
But great area, very complicated and enjoyable challenge ran right after the WOUC race.
2/16, 46s down on the winner.
Good performance, it looks like lots of good quality sprint races in the UK prepared me well for this race. It was also physical though, lots of climb in a sprint which contributed to my only really poor route choice (probably caused by oxygen debt) to 18 which lost me about 40s, almost the full difference to 1st place.
But great area, very complicated and enjoyable challenge ran right after the WOUC race.
Saturday Jul 30, 2016 #
Event: WUOC 2016
11 AM
Running warm up/down 6:36 1.13 km (5:49 / km) +45m 4:51 / km
ahr:155 max:167 shoes: Inov-8 Oroc 280
To start
Orienteering race 58:53 **** 5.68 km (10:22 / km) +158m 9:06 / km
ahr:159 max:178 spiked:22/22c shoes: Inov-8 Oroc 280
Hungaria Cup day 1, M40 Middle distance.
11th/15, 22:20 down on winner (!)
Very enjoyable varied course and terrain, unfortunately made a right mess of it. In control for most of the race but the few controls where I wasn't, I lost a lot of time. This duly blew any chances of being in contention at all for the rest of the week in the overall.
3 - 2 min lost. Ran past the control and had to figure out and double back. Several mistakes on this leg - not used to the 1:4000 map yet so ran past my planned attack point and also did not read the control description so was looking for a crag instead of a rocky pit.
8 - lost about 10 mins (!). Poor route choice to start with, ran up to go around the green but lost more time that way an wasn't in control really into the control which I should have been careful about in the middle of the green. Then ran past the control about 4-5 times from different attack points and directions, I suspect there was some mapping inconsistency/errors there: a shooting platform not mapped, a wet pit that was either not mapped or further south than mapped, and a path mapped as a linear white forest in the middle of the green without veg boundary - and the control was next to it. Felt like a bingo control in the end, but clearly others had less problems with it than I did.
10 - just lack of confidence circling about in the green to find the pit now, losing about half a min
14 - 3 min lost, right next to the control but did not understand the map properly so circled around quite a bit until the penny dropped.
The remaining 7 minutes are a combination of smaller errors, lack of confidence and not pushing any more very much. A poor day 1 although not the fault of the course and the area as it was a great middle distance course.
Maybe a bit of a compensation that I managed to place 2nd in the Hungarian TempO Championship that took place during the day. Don't know much more as results are not yet published online and I missed the result ceremony but got handed the medal the next day...
11th/15, 22:20 down on winner (!)
Very enjoyable varied course and terrain, unfortunately made a right mess of it. In control for most of the race but the few controls where I wasn't, I lost a lot of time. This duly blew any chances of being in contention at all for the rest of the week in the overall.
3 - 2 min lost. Ran past the control and had to figure out and double back. Several mistakes on this leg - not used to the 1:4000 map yet so ran past my planned attack point and also did not read the control description so was looking for a crag instead of a rocky pit.
8 - lost about 10 mins (!). Poor route choice to start with, ran up to go around the green but lost more time that way an wasn't in control really into the control which I should have been careful about in the middle of the green. Then ran past the control about 4-5 times from different attack points and directions, I suspect there was some mapping inconsistency/errors there: a shooting platform not mapped, a wet pit that was either not mapped or further south than mapped, and a path mapped as a linear white forest in the middle of the green without veg boundary - and the control was next to it. Felt like a bingo control in the end, but clearly others had less problems with it than I did.
10 - just lack of confidence circling about in the green to find the pit now, losing about half a min
14 - 3 min lost, right next to the control but did not understand the map properly so circled around quite a bit until the penny dropped.
The remaining 7 minutes are a combination of smaller errors, lack of confidence and not pushing any more very much. A poor day 1 although not the fault of the course and the area as it was a great middle distance course.
Maybe a bit of a compensation that I managed to place 2nd in the Hungarian TempO Championship that took place during the day. Don't know much more as results are not yet published online and I missed the result ceremony but got handed the medal the next day...
Friday Jul 29, 2016 #
5 PM
Running 43:42 8.4 km (5:12 / km) +53m 5:03 / km
ahr:158 max:174
Shakeout run to pick up the hire car
Thursday Jul 28, 2016 #
Note
(rest day)
Travel after work so no training
Wednesday Jul 27, 2016 #
6 PM
Running long (HR Zone 3) 2:44:43 30.01 km (5:29 / km) +195m 5:19 / km
ahr:151 max:166 shoes: Saucony Excursion TR8
2 loops around Windsor Park.
A mix of techniques for long distance training:
5K with 180spm + 10K in zone control in zone 3 (sub 150, for some reason Attackpoint does not align with Garmin, need to sort it out). This twice, clearly.
Was OK but tight on time doing this after work, so got very dark in the forest towards the end (no headlamp with me), of course managed to kick a root right at the very end with the toe where I had the injury earlier in the year, great.
Faded slightly later than the last 30K training, 20k there, 25k now (clearly visible on the HR/pace combo graph).
Which is not bad considering this was a.) more hilly than the last one and b.) had a fairly intensive few days before even if the last day was an easy run - but not a rest day like last time.
A mix of techniques for long distance training:
5K with 180spm + 10K in zone control in zone 3 (sub 150, for some reason Attackpoint does not align with Garmin, need to sort it out). This twice, clearly.
Was OK but tight on time doing this after work, so got very dark in the forest towards the end (no headlamp with me), of course managed to kick a root right at the very end with the toe where I had the injury earlier in the year, great.
Faded slightly later than the last 30K training, 20k there, 25k now (clearly visible on the HR/pace combo graph).
Which is not bad considering this was a.) more hilly than the last one and b.) had a fairly intensive few days before even if the last day was an easy run - but not a rest day like last time.
Tuesday Jul 26, 2016 #
6 PM
Running (HR Zone 3) 50:17 9.28 km (5:25 / km) +29m 5:20 / km
ahr:142 max:157 shoes: Adidas Supernova Glide
Easy jog to pick up some stuff and back, used this as an opportunity for a recovery/zone control run.
Also first run trying out the Adidas that I found on sale (my road shoes needed replacing anyway), good initial impressions.
Also first run trying out the Adidas that I found on sale (my road shoes needed replacing anyway), good initial impressions.
Monday Jul 25, 2016 #
7 PM
Running intervals (Canova circuits) 1:18:45 12.58 km (6:16 / km) +17m 6:13 / km
ahr:146 max:177 shoes: Saucony Excursion TR8
6x Canova circuits with warmup / cooldown on Stanwell Moor.
Was originally intending to do 10 (4/4/2) but seeing the distance needed to get to the moor and get back from it, combined with the fatigue from the race yesterday decided to shorten it.
Also somewhat constrained in the fast sessions (500m) as quite a few of the intervals meant running through narrow paths, duck under branches, and in one case trying not to fall off of a wooden ledge above a marsh whilst getting battered by nettle... so quite an orienteering-flavoured interval session.
Was originally intending to do 10 (4/4/2) but seeing the distance needed to get to the moor and get back from it, combined with the fatigue from the race yesterday decided to shorten it.
Also somewhat constrained in the fast sessions (500m) as quite a few of the intervals meant running through narrow paths, duck under branches, and in one case trying not to fall off of a wooden ledge above a marsh whilst getting battered by nettle... so quite an orienteering-flavoured interval session.
Sunday Jul 24, 2016 #
Event: CROESO 2016
11 AM
Running warm up/down 4:19 0.68 km (6:19 / km) +10m 5:53 / km
ahr:147 max:157 shoes: VJ iRock 2016
Orienteering race 1:32:09 **** 10.84 km (8:30 / km) +280m 7:32 / km
ahr:157 max:175 spiked:18/18c shoes: VJ iRock 2016
Croeso 2016, Day 1, course 2. 12th M40L.
Tried to go out early with an open start to dodge the rain. That did not work - started to rain from about 1/3rd way in so got totally soaked and could not use magnifier which made a difference. Also made this choice conscious of the disadvantage as expected that later runners will find a lot of elephant tracks leading into controls. In my case they were basically non-existent and I had to do precision orienteering. Well, should have.
It was a tough challenge both physically (did not manage to dodge a lot of the sand dunes and could not dodge many anyway) and navigationally - a lot of intricate areas and you could be standing 2m from the control not seeing it. Which means - I enjoyed it immensely even with the knowledge that all my weaknesses showed under this test!
The main time losses were controls 3 and 4 - got 95% of the way to Control 3 OK but then darted left too early in what I thought was the reentrant I needed, then started a treasure hunt in the circle that lasted about 4:40.
Then the route between control 3 and 4 I managed to mess up completely - the plan was to go slightly right around the green then left around the majority of the sand dunes. In the end I tried to recover the time lost before (classic mistake) so ran too hard without much thinking and was pushed too far right by the sand dunes before the green, and never recovered - should have had the mental strength to correct but just ran through the dunes which of course massively slowed me down, not only physically but navigationally as well as I had to slow down/stop/correct often through them. Lost anything between 4-6 minutes there too.
Without this I would have been up there between 3rd-5th place.
There were some further smaller mistakes and suboptimal route choices including a few annoying ones towards the end, I probably faded mentally even though physically I felt OK.
Anyway, good fun and how great it would be to be subjected to such challenges more often, as there is little chance to learn from this sufficiently to put into practice consistently.
Tried to go out early with an open start to dodge the rain. That did not work - started to rain from about 1/3rd way in so got totally soaked and could not use magnifier which made a difference. Also made this choice conscious of the disadvantage as expected that later runners will find a lot of elephant tracks leading into controls. In my case they were basically non-existent and I had to do precision orienteering. Well, should have.
It was a tough challenge both physically (did not manage to dodge a lot of the sand dunes and could not dodge many anyway) and navigationally - a lot of intricate areas and you could be standing 2m from the control not seeing it. Which means - I enjoyed it immensely even with the knowledge that all my weaknesses showed under this test!
The main time losses were controls 3 and 4 - got 95% of the way to Control 3 OK but then darted left too early in what I thought was the reentrant I needed, then started a treasure hunt in the circle that lasted about 4:40.
Then the route between control 3 and 4 I managed to mess up completely - the plan was to go slightly right around the green then left around the majority of the sand dunes. In the end I tried to recover the time lost before (classic mistake) so ran too hard without much thinking and was pushed too far right by the sand dunes before the green, and never recovered - should have had the mental strength to correct but just ran through the dunes which of course massively slowed me down, not only physically but navigationally as well as I had to slow down/stop/correct often through them. Lost anything between 4-6 minutes there too.
Without this I would have been up there between 3rd-5th place.
There were some further smaller mistakes and suboptimal route choices including a few annoying ones towards the end, I probably faded mentally even though physically I felt OK.
Anyway, good fun and how great it would be to be subjected to such challenges more often, as there is little chance to learn from this sufficiently to put into practice consistently.
Saturday Jul 23, 2016 #
3 PM
Orienteering 1:21:01 *** 7.01 km (11:33 / km) +19m 11:24 / km
ahr:134 max:162 spiked:15/15c shoes: More Mile Cheviot 2 - 2016
Terrain demo for Croeso 2016.
Easy jog around with a Gopro to get a feel for the mapping and terrain.
Some use but unfortunately map was out of date with vegetation in quite a few places - including a control that should have been in the woods according to the map but in fact was in an open area.
Also paths much more prevalent than Kenfig the next day so in terms of planning strategy it wasn't much help. It did however help getting used to 2.5m contours and how they were used.
Easy jog around with a Gopro to get a feel for the mapping and terrain.
Some use but unfortunately map was out of date with vegetation in quite a few places - including a control that should have been in the woods according to the map but in fact was in an open area.
Also paths much more prevalent than Kenfig the next day so in terms of planning strategy it wasn't much help. It did however help getting used to 2.5m contours and how they were used.
Friday Jul 22, 2016 #
Note
(rest day)
Thursday Jul 21, 2016 #
5 PM
Running long 3:00:57 31.78 km (5:42 / km) +161m 5:33 / km
ahr:149 max:160 shoes: Saucony Excursion TR8
Long run in HR zone 3 (so slow).
This is to properly train for the Dorset Doddle - not having ever ran such distances (and duration) I need to get the body used to long periods of this, hence the long run. Training for duration is more important than speed I believe, so even though this particular run probably would have been easier if I ran faster (because I would have finished sooner), that would not help as much in the preparation.
Supposed to jog into the City from my client after work to get there for a company social in a pub. Agreed that I will be late but they will be still there - however by the time I made it they were gone. So had to hydrate by myself.
Felt almost no exertion at 10k, getting heavy at 20, legs tensed up and really wanted to finish by 25, but then I kinda went on autopilot and although it was heavy, I may have been able to carry on another 10k with little change.
That said, I am definitely not a long distance person.
This is to properly train for the Dorset Doddle - not having ever ran such distances (and duration) I need to get the body used to long periods of this, hence the long run. Training for duration is more important than speed I believe, so even though this particular run probably would have been easier if I ran faster (because I would have finished sooner), that would not help as much in the preparation.
Supposed to jog into the City from my client after work to get there for a company social in a pub. Agreed that I will be late but they will be still there - however by the time I made it they were gone. So had to hydrate by myself.
Felt almost no exertion at 10k, getting heavy at 20, legs tensed up and really wanted to finish by 25, but then I kinda went on autopilot and although it was heavy, I may have been able to carry on another 10k with little change.
That said, I am definitely not a long distance person.
Wednesday Jul 20, 2016 #
Note
(rest day)
Tuesday Jul 19, 2016 #
7 PM
Urban Orienteering race 56:46 ** 10.07 km (5:38 / km) +28m 5:33 / km
ahr:163 max:181 spiked:28/28c shoes: Saucony Excursion TR8
Warmup + race (SLOW Elthorn Park Race, long course) + cooldown.
Race time for the long course was 38:59, 12th/78
http://obasen.orientering.se/winsplits/online/en/d...
Some good planning in places but an unfortunate long boring run along the canal that connected the two parks with the meat of the courses.
33 degrees and with running every day for the past days I got tired pretty quickly so slower than ideal. Nevertheless the plan was to focus on technique, Plan-Simplify-Memorise: plan ahead 2 controls, simplify and memorise the route to the next. I probably did manage to achieve this about 30% of the course, less so as I got tired and routine started to kick in or got slightly confused and needed to check if I was in the right place. Good practice nevertheless.
2 mistakes - dove into the white forest thinking it was the track I wanted on route to 7, turned out to be a dead end, dropped about 1:40, and slight diversion in the latter park going to a vegetation patch, otherwise no issues (fairly easy course to be honest). Probably a few suboptimal route choices of the left/right nature.
Race time for the long course was 38:59, 12th/78
http://obasen.orientering.se/winsplits/online/en/d...
Some good planning in places but an unfortunate long boring run along the canal that connected the two parks with the meat of the courses.
33 degrees and with running every day for the past days I got tired pretty quickly so slower than ideal. Nevertheless the plan was to focus on technique, Plan-Simplify-Memorise: plan ahead 2 controls, simplify and memorise the route to the next. I probably did manage to achieve this about 30% of the course, less so as I got tired and routine started to kick in or got slightly confused and needed to check if I was in the right place. Good practice nevertheless.
2 mistakes - dove into the white forest thinking it was the track I wanted on route to 7, turned out to be a dead end, dropped about 1:40, and slight diversion in the latter park going to a vegetation patch, otherwise no issues (fairly easy course to be honest). Probably a few suboptimal route choices of the left/right nature.
Monday Jul 18, 2016 #
8 PM
Running (HR Zone 3) 58:25 10.15 km (5:45 / km) +71m 5:34 / km
ahr:147 max:158 shoes: Saucony Excursion TR8
HR Zone 3 (Aerob) training 10k.
Starting a series of sessions over the next weeks based on heart rate control in prep for the Dorset Doddle which John recommended and I now entered. However never having ran that far I realise I need to adjust my training to be able to cope with longer distances too. As this is about running economy and not speed, I will form now on at least until that day include a lot of running economy sessions.
This being the first it felt quite slow - but wasn't in hindsight as slow as it felt.
As I finished I almost did not feel any tiredness which I guess is the point of controlling HR so low. I am sure this will change as soon as I go to longer distances.
Starting a series of sessions over the next weeks based on heart rate control in prep for the Dorset Doddle which John recommended and I now entered. However never having ran that far I realise I need to adjust my training to be able to cope with longer distances too. As this is about running economy and not speed, I will form now on at least until that day include a lot of running economy sessions.
This being the first it felt quite slow - but wasn't in hindsight as slow as it felt.
As I finished I almost did not feel any tiredness which I guess is the point of controlling HR so low. I am sure this will change as soon as I go to longer distances.
Sunday Jul 17, 2016 #
11 AM
Orienteering race (Relay) 38:40 *** 4.94 km (7:50 / km) +162m 6:44 / km
ahr:165 max:180 spiked:10/10c
Devon relays Haytor, runs 1 and 2 (Green + Yellow)
A mistake at the start - the map seemed to indicate running between the rocks was in line with the direction to the 1st control, I duly veered off course. Having been conscious of what the compass told me I did not spend too much being lost at least and corrected within a reasonable window. Strange to have gone to "lake" controls without the lake being there, though.
Then hesitant into the third control, just did not read the contours very well initially and took some time to figure it out, luckily again I adjusted fairly fast, on reflection I think this is improvement relative to what I used to do in similar circumstances. Had no real problems from there on although did have time losses as I tried to figure out the best way through undergrowth in places that wasn't obvious from the map.
Lovely area though and won the relay.
Did not push more than 80% physically except for run 3 (next session)
A mistake at the start - the map seemed to indicate running between the rocks was in line with the direction to the 1st control, I duly veered off course. Having been conscious of what the compass told me I did not spend too much being lost at least and corrected within a reasonable window. Strange to have gone to "lake" controls without the lake being there, though.
Then hesitant into the third control, just did not read the contours very well initially and took some time to figure it out, luckily again I adjusted fairly fast, on reflection I think this is improvement relative to what I used to do in similar circumstances. Had no real problems from there on although did have time losses as I tried to figure out the best way through undergrowth in places that wasn't obvious from the map.
Lovely area though and won the relay.
Did not push more than 80% physically except for run 3 (next session)
Orienteering race (Relay) 12:53 1.8 km (7:08 / km) +59m 6:09 / km
ahr:168 max:182 spiked:5/5c
Devon Haytor Relays, run 3 (Yellow on map 2).
Should have taken Orange instead as Dale struggled with it (hindsight is a wonderful thing). Nevertheless as far as my run is concerned there were no issues (I would not have expected one on a Yellow course), except where the map did not detail a small valley so I hesitated before moved on to the adjacent one with the control in.
Should have taken Orange instead as Dale struggled with it (hindsight is a wonderful thing). Nevertheless as far as my run is concerned there were no issues (I would not have expected one on a Yellow course), except where the map did not detail a small valley so I hesitated before moved on to the adjacent one with the control in.
Saturday Jul 16, 2016 #
9 AM
Running long 1:47:31 20.23 km (5:19 / km) +116m 5:10 / km
ahr:156 max:170
Fancied a longer, slower jog through promenade and Bournemouth Gardens.
Blisters on left toes really started to hurt, had to stop at Boots to get plasters. They came off by the finish :(
Blisters on left toes really started to hurt, had to stop at Boots to get plasters. They came off by the finish :(
Friday Jul 15, 2016 #
10 PM
Strength / Conditioning / Drills 38:02
ahr:90 max:120
Usual balance ball, core and leg strength exercises.
Thursday Jul 14, 2016 #
7 PM
Running intervals (Moov) 54:33 11.06 km (4:56 / km) +44m 4:50 / km
ahr:161 max:183 shoes: Saucony Excursion TR8
Moov Speed Endurance level 35 intervals at Windsor Long Walk. Passed.
Only did 4 (due to race the day before etc).
Avg paces for the 1.61km intervals:
4:07, 4:06, 3:57, 4:04
Not bad considering the undulating nature and that I had to stop in two of them to cross the road to wait for traffic.
Only did 4 (due to race the day before etc).
Avg paces for the 1.61km intervals:
4:07, 4:06, 3:57, 4:04
Not bad considering the undulating nature and that I had to stop in two of them to cross the road to wait for traffic.
Wednesday Jul 13, 2016 #
6 PM
Running 31:32 6.52 km (4:50 / km) +44m 4:41 / km
ahr:159 max:170 shoes: Saucony Excursion TR8
Virginia Water undulating steady run before heading off to SN club league event
Urban Orienteering race 33:12 ** 6.84 km (4:51 / km) +45m 4:42 / km
ahr:171 max:180 spiked:16/16c shoes: Saucony Excursion TR8
SN Club League event in Woking, took as training exercise.
Still 2nd - http://www.southernnavigators.com/web_documents/re...
Rather easy technically but the town was a bit undulating so that tested my resolve in places. Pushed about 80% effort, and run with hired dibber, noticably slower punching. No compass as well so just checked direction at start and was OK from that point - as an urban event no real chance of that making a difference.
Some minor mistakes - I just ran past a junction as I was planning ahead in the map, one control in the wrong place so spent about 20s looking, one suboptimal route around a patch of wood and basically that is it.
Still 2nd - http://www.southernnavigators.com/web_documents/re...
Rather easy technically but the town was a bit undulating so that tested my resolve in places. Pushed about 80% effort, and run with hired dibber, noticably slower punching. No compass as well so just checked direction at start and was OK from that point - as an urban event no real chance of that making a difference.
Some minor mistakes - I just ran past a junction as I was planning ahead in the map, one control in the wrong place so spent about 20s looking, one suboptimal route around a patch of wood and basically that is it.
Sunday Jul 10, 2016 #
12 PM
Orienteering race 27:34 ** 4.61 km (5:59 / km) +29m 5:48 / km
ahr:169 max:184 spiked:14/shoes: VJ iRock 2016
Wessex Hardys Relay, so score type run, got back 2nd so I wasn't the bottleneck for the team which is all that matters.
I had a suboptimal run though, a few calculated risks that did not pay off (trying to get through stuff, had to turn back on some, had to give up time to get through another, and really wasn't pushing the run 100% either.
I had a suboptimal run though, a few calculated risks that did not pay off (trying to get through stuff, had to turn back on some, had to give up time to get through another, and really wasn't pushing the run 100% either.
2 PM
Orienteering 10:06 * 1.63 km (6:11 / km) +17m 5:53 / km
ahr:139 max:162 spiked:5/5c shoes: VJ iRock 2016
Collecting controls
Saturday Jul 9, 2016 #
8 AM
Running warm up/down 4:28 [3] 0.92 km (4:51 / km) +2m 4:48 / km
shoes: Inov8 X-Talon 212
Running tempo (Parkrun) 24:04 [3] 5.02 km (4:48 / km) +3m 4:47 / km
shoes: Inov8 X-Talon 212
Pushed km 1-3 but then something twang in my ears and had discomfort in my foot (turned out to be a blister) so slowed down and waited for Ian to push him on.
Thursday Jul 7, 2016 #
8 PM
Running hills 43:36 [3] 8.02 km (5:26 / km) +176m 4:54 / km
shoes: Saucony Excursion TR8
Hill loops in hotel park
Wednesday Jul 6, 2016 #
7 PM
Running intervals (Moov) 54:39 [3] 9.79 km (5:35 / km) +136m 5:13 / km
shoes: Saucony Excursion TR8
Moov Sprint Intervals level 16 in Windsor Park. Passed.
10x400m intervals, result in in avg paces of:
3:24, 15,18,16,23,19,23,18,29,27
10x400m intervals, result in in avg paces of:
3:24, 15,18,16,23,19,23,18,29,27
Tuesday Jul 5, 2016 #
6 PM
Running long 1:23:04 17.35 km (4:47 / km) +142m 4:36 / km
ahr:164 max:174 shoes: Saucony Excursion TR8
Virginia Water and Windsor Park loop.
Nice area but first time here so got a bit lost without map and local knowledge. Also took longer than expected on the way back as the planned road was "for Royal Estate only"...
Nice area but first time here so got a bit lost without map and local knowledge. Also took longer than expected on the way back as the planned road was "for Royal Estate only"...
Monday Jul 4, 2016 #
8 PM
Running 6:50 1.32 km (5:11 / km) +31m 4:39 / km
ahr:152 max:172 shoes: Saucony Excursion TR8
Trying to get to Windsor Park, but tried in the wrong place. Just jogged in the hotel park one loop but then did not feel like doing more, having been turned off by the Windsor Park faff.
Sunday Jul 3, 2016 #
6 PM
Orienteering (Surveying) 1:20:08 7.41 km (10:49 / km) +78m 10:17 / km
ahr:139 max:169 shoes: VJ Supra
Surveying Ramsdown.
Saturday Jul 2, 2016 #
8 AM
Running 4:52 0.94 km (5:12 / km) +2m 5:08 / km
ahr:155 max:166
Running tempo (Parkrun) 21:07 5.02 km (4:13 / km) +3m 4:12 / km
ahr:176 max:188
Bournemouth Parkrun.
Out of shape, so aimed to push only km1 and km3
Out of shape, so aimed to push only km1 and km3
Running 6:08 1.01 km (6:05 / km)
ahr:154 max:162
2 PM
Urban Orienteering race 42:09 ** 8.25 km (5:06 / km) +26m 5:02 / km
ahr:173 max:180 spiked:26/26c
Fordingbridge urban, course 1
Legs not cooperating, poor. Not surprising in the light or recent lack of training.
Legs not cooperating, poor. Not surprising in the light or recent lack of training.
Friday Jul 1, 2016 #
9 PM
Running 29:10 6.04 km (4:50 / km) +13m 4:46 / km
ahr:160 max:180