Training Log Archive: PsubaIn the 7 days ending Jul 17, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
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.