Training Log Archive: RHFIn the 30 days ending Nov 30, 2019:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||||
Saturday Nov 30, 2019 #
5 PM
Orienteering race 1:23:09 [4] 11.25 km (7:23 / km)
shoes: X-Talon 212 2017
Southern Night Champs Caerwant
Military training area and abandoned ammunitions store. An interesting place to have a run round! Quite rough in places but also a fair bit of road running.
Quite cold so didn't know how much to wear, went for base layer and t shirt and that may have been too much. Messed up number one, must've run through the ditch by the control and ended up a bit lower by the pit (which had a bridge over it) about 1min figuring it out. A bit slow through the woods, followed the fence line but it kind of disappeared near where I needed to head up the ride. Right foot still a bit painful, felt more like muscle this time rather than the pad (from Tuesday).
Would've liked more grip at times but also not so good on the roads in xtalons. A few times I was hesitant or stopped to make sure I got a good route or confirm where I was. Made another mistake in the woods, thought it was going to be trickier but still messed it up. Must have ran over the earth walls but didn't think they were big enough. Overshoot then came back onto the control. Should've actually taken it even safer and maybe paced/done some distance judgement. A bit hesitant on the long leg back, could maybe have run a bit straighter at times for the whole course. Then upper the speed a bit towards the end, bit of a head to head with Matt.
Military training area and abandoned ammunitions store. An interesting place to have a run round! Quite rough in places but also a fair bit of road running.
Quite cold so didn't know how much to wear, went for base layer and t shirt and that may have been too much. Messed up number one, must've run through the ditch by the control and ended up a bit lower by the pit (which had a bridge over it) about 1min figuring it out. A bit slow through the woods, followed the fence line but it kind of disappeared near where I needed to head up the ride. Right foot still a bit painful, felt more like muscle this time rather than the pad (from Tuesday).
Would've liked more grip at times but also not so good on the roads in xtalons. A few times I was hesitant or stopped to make sure I got a good route or confirm where I was. Made another mistake in the woods, thought it was going to be trickier but still messed it up. Must have ran over the earth walls but didn't think they were big enough. Overshoot then came back onto the control. Should've actually taken it even safer and maybe paced/done some distance judgement. A bit hesitant on the long leg back, could maybe have run a bit straighter at times for the whole course. Then upper the speed a bit towards the end, bit of a head to head with Matt.
Running warm up/down 5:26 [2] 1.13 km (4:48 / km)
shoes: X-Talon 212 2017
6 PM
Running warm up/down 5:29 [2] 1.01 km (5:26 / km)
shoes: X-Talon 212 2017
Thursday Nov 28, 2019 #
7 PM
Yoga/Stretching/S&C 40:00 [1]
Tuesday Nov 26, 2019 #
7 PM
Orienteering 41:28 [3] 8.05 km (5:09 / km)
shoes: Mizuno Paradox 4 2019
Romsey MapRun O practice
Thought I would use it as practice: first 5 mins steady and normal, then full memorised next set of controls, then was planning 1 ahead while running to 1 I'd memorised, then higher speed then normal. Definitely some home advantage of knowing Romsey. Will try to get the care and speed right this weekend for the Southerns, definitely potential for parallel erorr and losing contact. Right big toe pad quite painful and right knee. Not had the pain in the foot before, so that was a bit weird.
Thought I would use it as practice: first 5 mins steady and normal, then full memorised next set of controls, then was planning 1 ahead while running to 1 I'd memorised, then higher speed then normal. Definitely some home advantage of knowing Romsey. Will try to get the care and speed right this weekend for the Southerns, definitely potential for parallel erorr and losing contact. Right big toe pad quite painful and right knee. Not had the pain in the foot before, so that was a bit weird.
Monday Nov 25, 2019 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
Wednesday Nov 20, 2019 #
5 PM
Yoga/Stretching/S&C 25:00 [1]
Tuesday Nov 19, 2019 #
6 PM
Yoga/Stretching/S&C 55:00 [1]
Monday Nov 18, 2019 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
Tougher the last few weeks. Good breathing today
7 PM
Running warm up/down 5:01 [2] 1.0 km (5:01 / km)
shoes: Mizuno Paradox 4 2019
Orienteering race 54:29 [4] 11.11 km (4:54 / km)
shoes: Mizuno Paradox 4 2019
Wessex Night League Kempshott 2nd +12s
Still got my 500 points which was one of the main aims of the evening. The area didn't look too tricky but the planning was pretty decent, a few close controls which actually had a big run round to get (and a bit of control pick). My right knee was definitely hurting and that meant I couldn't run as hard and meant I didn't enjoy it as much (it was right knee pain 2 years but that felt a bit different). Don't think I quite got the best order, identified early on that there were 2 tricky ones to fit in and I decided to get one straight away. On hindsight it may have been better to start in the fields, then work my way round the urban areas. Also should have got one of the control pick controls, in the middle rather than leaving it.
Made a few errors and a few hesitations, couldn't decide which way was faster a few times and probably should have been more decisive. Also didn't spot a hedge in an open area, ran past it and got confused by where I was. In general, it was quite tricky to keep thumbed and orientated on a large map.
Still got my 500 points which was one of the main aims of the evening. The area didn't look too tricky but the planning was pretty decent, a few close controls which actually had a big run round to get (and a bit of control pick). My right knee was definitely hurting and that meant I couldn't run as hard and meant I didn't enjoy it as much (it was right knee pain 2 years but that felt a bit different). Don't think I quite got the best order, identified early on that there were 2 tricky ones to fit in and I decided to get one straight away. On hindsight it may have been better to start in the fields, then work my way round the urban areas. Also should have got one of the control pick controls, in the middle rather than leaving it.
Made a few errors and a few hesitations, couldn't decide which way was faster a few times and probably should have been more decisive. Also didn't spot a hedge in an open area, ran past it and got confused by where I was. In general, it was quite tricky to keep thumbed and orientated on a large map.
8 PM
Running warm up/down 5:14 [2] 0.98 km (5:20 / km)
shoes: Mizuno Paradox 4 2019
Sunday Nov 17, 2019 #
12 PM
Running long 1:10:08 [3] 12.65 km (5:33 / km)
shoes: X-Talon 212 2016
Forest long run with Nicole
Nice to get out into the Forest for a Sunday long run, it's been a while! Parked up at Ashurst then headed onto Matley and around the woods. A bit slow to get going as it is muddy with ditches between the car park and railway bridge. Then quite wet towards Bolton Bench, then good running. Second railway bridge up seemed a bit of a deadend so backtracked. Really cool up one of my favourite paths (tall pine trees with really golden birch trees below). Then through the woods after Deerleap. Felt a bit tired at this point (60 mins into the run and therefore 4 hours after my small breakfast!)
Nice to get out into the Forest for a Sunday long run, it's been a while! Parked up at Ashurst then headed onto Matley and around the woods. A bit slow to get going as it is muddy with ditches between the car park and railway bridge. Then quite wet towards Bolton Bench, then good running. Second railway bridge up seemed a bit of a deadend so backtracked. Really cool up one of my favourite paths (tall pine trees with really golden birch trees below). Then through the woods after Deerleap. Felt a bit tired at this point (60 mins into the run and therefore 4 hours after my small breakfast!)
Saturday Nov 16, 2019 #
9 AM
Running 22:10 [3] 5.0 km (4:26 / km)
shoes: Mizuno Paradox 4 2019
Southampton parkrun with Nicole
First outing in the 100 top. Felt quite a brisk pace, similar to last week (on the edge of people able to talk easily) but meant I wasn't that chatty. Then to Uptons of Bassett for breakfast. Didn't get much chance to see people after.
First outing in the 100 top. Felt quite a brisk pace, similar to last week (on the edge of people able to talk easily) but meant I wasn't that chatty. Then to Uptons of Bassett for breakfast. Didn't get much chance to see people after.
Friday Nov 15, 2019 #
5 PM
Yoga/Stretching/S&C 50:00 [1]
Thursday Nov 14, 2019 #
7 AM
Running 40:11 [3] 7.02 km (5:43 / km)
shoes: Roclite 290 2017
Lordswood morning run
Parked at the bottom of the Aldermoor Drive hill, then out and back into the woods by Tanners Brook. Very muddy along that section, there may be a better place to park (need to figure that one out). Exploring a bit and trying to figure out how the middle bit links up. Found a few nice sections of runnable wood. Quite cold, could feel it in my legs and my breathing was a bit tight. Felt a bit tired on some of the hills. Nice to get out early and use a run to make having to drive to work better!
Parked at the bottom of the Aldermoor Drive hill, then out and back into the woods by Tanners Brook. Very muddy along that section, there may be a better place to park (need to figure that one out). Exploring a bit and trying to figure out how the middle bit links up. Found a few nice sections of runnable wood. Quite cold, could feel it in my legs and my breathing was a bit tight. Felt a bit tired on some of the hills. Nice to get out early and use a run to make having to drive to work better!
Wednesday Nov 13, 2019 #
12 PM
Yoga/Stretching/S&C 45:00 [1]
Monday Nov 11, 2019 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
7 PM
Running warm up/down 5:37 [2] 1.05 km (5:21 / km)
shoes: Mizuno Paradox 4 2019
Orienteering race 47:31 [4] 9.97 km (4:46 / km)
shoes: Mizuno Paradox 4 2019
Salisbury Wessex Night League 1st!
Had been looking forward to running round here again, last orienteered here my first Classic weeekend 6 years ago and used to work at 3 in Salisbury. Knew the city centre fairly well but still saw a few new bits I'd never been to. An odds and evens format with two options of transition controls. Took a second at the start to decide where I wanted to swap.
A few hesitations and missed turnings, maybe generalising the map a bit too much (e.g. run to the end of the road, but missed a turning early on). Could definitely have punched faster! In general, happy with my overall route choice and my smaller route choices. Couldn't decide how to fit in the even control nearest the transition control, potentially may have been better to do it earlier. Running hard towards the end to maximise time. Happy for the first 500 pointer of the season (6 to go to get max score, or 5 more good events to beat last years score). Calves a bit tight after and could feel my right knee a little bit.
Had been looking forward to running round here again, last orienteered here my first Classic weeekend 6 years ago and used to work at 3 in Salisbury. Knew the city centre fairly well but still saw a few new bits I'd never been to. An odds and evens format with two options of transition controls. Took a second at the start to decide where I wanted to swap.
A few hesitations and missed turnings, maybe generalising the map a bit too much (e.g. run to the end of the road, but missed a turning early on). Could definitely have punched faster! In general, happy with my overall route choice and my smaller route choices. Couldn't decide how to fit in the even control nearest the transition control, potentially may have been better to do it earlier. Running hard towards the end to maximise time. Happy for the first 500 pointer of the season (6 to go to get max score, or 5 more good events to beat last years score). Calves a bit tight after and could feel my right knee a little bit.
8 PM
Running warm up/down 5:41 [2] 1.04 km (5:28 / km)
shoes: Mizuno Paradox 4 2019
Sunday Nov 10, 2019 #
Yoga/Stretching/S&C 50:00 [1]
10 AM
Running warm up/down 5:40 [2] 1.09 km (5:12 / km)
shoes: X-Talon 212 2017
11 AM
Orienteering race 1:05:42 [4] 10.15 km (6:28 / km)
shoes: X-Talon 212 2017
WIM Ringwood Forest Brown 3rd
Planned a nice day out, featuring O for me and a run for Nicole. Don't feel the need to return to Ringwood Forest, some of the toughest underfoot conditions I have ever run in (brashings, furrows, heather, bracken). It was a really struggle to move at times so I quickly just bailed to the paths. Some of the planning meant lots of path running anyway. Sorry if anyone from Wimborne reads this! The map was also not great, rough open with small conifers was mapped as dark green and it definitely wasn't that.
My O plan was to go into it thinking about distances more e.g. the control is 100m from the attack point, run along the path for 200m. Broadly this was a lot better than usual, definitely thought about distance more. Need to work out how long my compass is to help approximate!
Plan had been to shadow Nicole round an orange course after finishing, but decided that it wouldn't be a very pleasant introduction to forest orienteering! So we got lunch and went for a walk in the Forest insteas.
Planned a nice day out, featuring O for me and a run for Nicole. Don't feel the need to return to Ringwood Forest, some of the toughest underfoot conditions I have ever run in (brashings, furrows, heather, bracken). It was a really struggle to move at times so I quickly just bailed to the paths. Some of the planning meant lots of path running anyway. Sorry if anyone from Wimborne reads this! The map was also not great, rough open with small conifers was mapped as dark green and it definitely wasn't that.
My O plan was to go into it thinking about distances more e.g. the control is 100m from the attack point, run along the path for 200m. Broadly this was a lot better than usual, definitely thought about distance more. Need to work out how long my compass is to help approximate!
Plan had been to shadow Nicole round an orange course after finishing, but decided that it wouldn't be a very pleasant introduction to forest orienteering! So we got lunch and went for a walk in the Forest insteas.
12 PM
Running warm up/down 6:47 [2] 1.16 km (5:51 / km)
shoes: X-Talon 212 2017
Saturday Nov 9, 2019 #
9 AM
Running 35:02 [3] 7.35 km (4:46 / km)
shoes: X-Talon 212 2017
Mountbatten School parkrun with some extra
Quite a cold morning! Decided to run in my O shoes as thought it could be slippy. They are starting to get worn down, so may be worth getting a new pair for my main races. Started at a decent ish pace, ran a little bit with Sue then just held onto my position. Not really running fast or running slow! A few people out to have a chat to. Then off to the XC to spectate in the rain, felt quite up for doing it when there but unsure of how I'd have felt racing!
Quite a cold morning! Decided to run in my O shoes as thought it could be slippy. They are starting to get worn down, so may be worth getting a new pair for my main races. Started at a decent ish pace, ran a little bit with Sue then just held onto my position. Not really running fast or running slow! A few people out to have a chat to. Then off to the XC to spectate in the rain, felt quite up for doing it when there but unsure of how I'd have felt racing!
Thursday Nov 7, 2019 #
7 PM
Yoga/Stretching/S&C 40:00 [3]
Wednesday Nov 6, 2019 #
5 PM
Running 30:39 [3] 5.29 km (5:48 / km)
shoes: Mizuno Paradox 4 2019
Shirley loop post work
Had planned on going out from work but it was a bit miserable and wanted to pick the car up. Would've been far nicer to run first thing or at lunch. Shoes a bit tight.
Had planned on going out from work but it was a bit miserable and wanted to pick the car up. Would've been far nicer to run first thing or at lunch. Shoes a bit tight.
Tuesday Nov 5, 2019 #
7 PM
Yoga/Stretching/S&C 35:00 [1]
Monday Nov 4, 2019 #
12 PM
Yoga/Stretching/S&C 1:00:00 [1]
Sunday Nov 3, 2019 #
10 AM
Running warm up/down 4:59 [2] 1.0 km (4:59 / km)
shoes: X-Talon 212 2017
Orienteering race 1:28:07 [5] 13.76 km (6:24 / km)
shoes: X-Talon 212 2017
November Classic Bramshaw Wood Black course 12/
Got to the Forest early for my start team briefing then got ready to run. Felt time passing a bit and would've liked longer getting reading. Straight into it at 1 but fortunately was okay.
2 headed down the linear marsh to the open okay then crossed the stream. Think I got confused and expected to meet a second stream (they joined slightly to my left). Followed the stream a bit and couldn't work out the meanders (ended up further down than hoped).
5 starting to run head to head and I took a poor line and ended up at the path. Think I found myself in front and maybe didn't have a good bearing
Led from 12 to 18. Felt a bit unsure of 17 and was feeling a bit tired. Fortunately hit it okay.
19 drifted off line a bit with the Latvian shirt, though we brought it back together
25 thought I'd take the path route round and knew they'd be indistinct. Got distracted and took the wrong fork and red too far up the slope. The other guys had disappeared and u couldn't figure it out (didn't see the contours maybe)
27 road option and saw them back in site at 28
29 lost my head (5mins) thought I needed a good plan. Okay for the first bit, knew where I was but then lost it a bit on the path. Thought I may have been lower nearer the green/line then realised I was higher and attacked but not precisely and drifted. Was a bit lower and ended up at the path, didn't know exactly where I was and then took ages to relocate
33 feeling tired on the hill! Drifted off the compass bearing a bit to the river, potentially not a bad thing
Once again not particularly thinking about distances. Plus I couldn't see the straight line of my compass. Happy to have lead a few of the legs running with the two other guys. Physically did pretty well bearing in mind how worried I had been all week. Pretty decent run but would've been great without the big mistake!
Got to the Forest early for my start team briefing then got ready to run. Felt time passing a bit and would've liked longer getting reading. Straight into it at 1 but fortunately was okay.
2 headed down the linear marsh to the open okay then crossed the stream. Think I got confused and expected to meet a second stream (they joined slightly to my left). Followed the stream a bit and couldn't work out the meanders (ended up further down than hoped).
5 starting to run head to head and I took a poor line and ended up at the path. Think I found myself in front and maybe didn't have a good bearing
Led from 12 to 18. Felt a bit unsure of 17 and was feeling a bit tired. Fortunately hit it okay.
19 drifted off line a bit with the Latvian shirt, though we brought it back together
25 thought I'd take the path route round and knew they'd be indistinct. Got distracted and took the wrong fork and red too far up the slope. The other guys had disappeared and u couldn't figure it out (didn't see the contours maybe)
27 road option and saw them back in site at 28
29 lost my head (5mins) thought I needed a good plan. Okay for the first bit, knew where I was but then lost it a bit on the path. Thought I may have been lower nearer the green/line then realised I was higher and attacked but not precisely and drifted. Was a bit lower and ended up at the path, didn't know exactly where I was and then took ages to relocate
33 feeling tired on the hill! Drifted off the compass bearing a bit to the river, potentially not a bad thing
Once again not particularly thinking about distances. Plus I couldn't see the straight line of my compass. Happy to have lead a few of the legs running with the two other guys. Physically did pretty well bearing in mind how worried I had been all week. Pretty decent run but would've been great without the big mistake!
11 AM
Running warm up/down 4:27 [2] 0.82 km (5:26 / km)
shoes: X-Talon 212 2017
3 PM
Orienteering 46:24 [1] 3.8 km (12:13 / km)
shoes: X-Talon 212 2017
Control collecting in Bramshaw Wood. 13 controls is definitely heavy
Saturday Nov 2, 2019 #
12 PM
Running warm up/down 8:14 [2] 1.53 km (5:23 / km)
shoes: Mizuno Paradox 4 2019
Wet warm up to the start!
Orienteering race 50:39 [5] 10.81 km (4:41 / km)
shoes: Mizuno Paradox 4 2019
Chichester Urban race 3/33 +35s
Pretty bad conditions, driving wind and rain most of the day. Headed down early to watch the World Cup final, unfortunately didn't find a great pub and the result was not what we would have wanted. Then want back to the car and was unsure if the race would be on! Headed over and it was but was definitely going to be a wet one. Jogged over to the start and tried to pysch myself up for it.
The start volunteer was trying to chat to me as in the front box. The start was through a gateway in the walls with the first control behind and above you. Took a few seconds to work it out (especially as there weren't maps in the start lane) and then settled into some controls in the city centre area.
10 - couldn't spot the best route (left or right), thought the OOB may have been tricky to spot and stopped to think about it. Lost 27s to Nick on this leg. 13 - couldn't decide if left or right was better, looked pretty equal so went more runnable. Nick was a little faster going left.
19 - lost a little bit, probably running speed
22 - happy with route choice but lost a few seconds, probably on running speed
23 - spotted the hedge that some people didn't and 24 got right, even though it did seem weird going back through the houses.
Think most of the last route choices I got correct and the last long leg (13s down on Matt P). At this point I checked my watch and realised Nick's time was beatable so put a bit of extra effort in. The final few technical controls in the college were okay but I had consciously upped the pace a bit to sprint O speed. Very wet in places and didn't know what shoes to wear (O shoes for the grass or road for the paving bits). Wore road and they were okay enough but maybe a bit heavy? Used to sometimes wear my racing flats for races like this.
Pretty bad conditions, driving wind and rain most of the day. Headed down early to watch the World Cup final, unfortunately didn't find a great pub and the result was not what we would have wanted. Then want back to the car and was unsure if the race would be on! Headed over and it was but was definitely going to be a wet one. Jogged over to the start and tried to pysch myself up for it.
The start volunteer was trying to chat to me as in the front box. The start was through a gateway in the walls with the first control behind and above you. Took a few seconds to work it out (especially as there weren't maps in the start lane) and then settled into some controls in the city centre area.
10 - couldn't spot the best route (left or right), thought the OOB may have been tricky to spot and stopped to think about it. Lost 27s to Nick on this leg. 13 - couldn't decide if left or right was better, looked pretty equal so went more runnable. Nick was a little faster going left.
19 - lost a little bit, probably running speed
22 - happy with route choice but lost a few seconds, probably on running speed
23 - spotted the hedge that some people didn't and 24 got right, even though it did seem weird going back through the houses.
Think most of the last route choices I got correct and the last long leg (13s down on Matt P). At this point I checked my watch and realised Nick's time was beatable so put a bit of extra effort in. The final few technical controls in the college were okay but I had consciously upped the pace a bit to sprint O speed. Very wet in places and didn't know what shoes to wear (O shoes for the grass or road for the paving bits). Wore road and they were okay enough but maybe a bit heavy? Used to sometimes wear my racing flats for races like this.
1 PM
Running warm up/down 6:48 [2] 1.18 km (5:46 / km)
shoes: Mizuno Paradox 4 2019
Friday Nov 1, 2019 #
5 PM
Running 51:37 [2] 7.38 km (7:00 / km)
shoes: Mizuno Paradox 4 2019
OSR Halloween run
A modified Test Way, Nursling Church and Holme Covert loop. Had a few days off running Felt pretty achey and painful (in joints and muscles) after Moors Valley parkrun and the Hantswalk on Sunday. Didn't really get round to much stretching recently either. Saw the GP again on Thurs, which was a better appointment but no answers. Going to try tacking magnesium for a bit and have been referred to a neurological expert.
Not the usual crowd out for the Halloween run. Jogged round with the back as I didn't want to drop them. A few stops for some games then the pub for the marathon draw. Legs felt a little bit achey and so I felt apprehensive for the weekdn (had spent all week debating whether I wanted to run tonight).
A modified Test Way, Nursling Church and Holme Covert loop. Had a few days off running Felt pretty achey and painful (in joints and muscles) after Moors Valley parkrun and the Hantswalk on Sunday. Didn't really get round to much stretching recently either. Saw the GP again on Thurs, which was a better appointment but no answers. Going to try tacking magnesium for a bit and have been referred to a neurological expert.
Not the usual crowd out for the Halloween run. Jogged round with the back as I didn't want to drop them. A few stops for some games then the pub for the marathon draw. Legs felt a little bit achey and so I felt apprehensive for the weekdn (had spent all week debating whether I wanted to run tonight).