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Training Log Archive: Arnold

In the 7 days ending Oct 4:

activity # timemileskm+m
  Running2 2:02:34 15.76(7:47) 25.37(4:50) 279
  Orienteering1 1:08:25 6.36(10:46) 10.23(6:41) 200
  Yoga1 10:00
  Total4 3:20:59 22.12 35.6 479

» now

Sunday Oct 4 #

5 PM

Running 1:03:47 [3] 12.74 km (5:00 / km) +166m 4:42 / km
ahr:134 max:139

We haven’t had this gloomy a weekend in a long time - nonstop rain since Friday morning and pretty freezing for early October. Not to mention Man Utd’s performance this afternoon.

So, a perfect time to go for a run. Still working on form, and I learnt yesterday that a cadence of 180 (90 doubles) is ideal when I’m currently at 79-80, but I’m a bit loth to mess with that too much for risk of injury. For now, just focusing on ‘tall and bouncy stride’ plus ‘driving arms’ seems enough although there’s more book to read.

Anyway it all worked very well, fastest time for this loop and it didn’t feel too hard. Calves a bit borderline, if I can keep them under control then it could be a great winter.

Saturday Oct 3 #

Yoga 10:00 [3]

Friday Oct 2 #

5 PM

Running 58:47 [3] 12.62 km (4:39 / km) +113m 4:27 / km
ahr:142 max:171

So I've made it to page 120 of my running form book and it is rather frustrating. While it's readable enough, it doesn't offer much practical advice so you're left hanging a bit.

Having said that, it did mention 'tripod foot landing' (i.e., full foot, not heel or ball) and aiming for 'tall and bouncy', so I tried that out on a park loop in the gloomy evening drizzle.

Overall it worked rather well, mostly because it made me focus on my form more generally - I noticed (and tried to correct) my shoulders droop and my arms flail about in the second half when I got tired. I need to do more shoulder strength work as it was tough keeping the arms working throughout.

As a bonus, focusing on form passes the time more quickly. So a step in the right direction and the right trade-off between speed and endurance.

Wednesday Sep 30 #

11 AM

Orienteering 1:08:25 [3] 10.23 km (6:41 / km) +200m 6:06 / km
ahr:142 max:172

Military League Long Valley South
Brown course, 8.7/225

Really tough course today on what is actually a top class area - lots of sharp ups and downs and plenty of tricky contour squiggles (which I’m finding increasingly difficult to see; I really do need to have my eyes lasered...)

A decent effort, physically ok if not great and only one ‘proper’ mistake of c.90s when all 27 controls needed care. Although I lost 30s+ on a few other controls where I thought I’d done ok, it just shows how much time you can gain by truly picking the best line on an area like this.

In the lead halfway, but ended up 3rd, +3.36

The Southern (possibly British) champs should have been here in November, but the Army scotched it with max. numbers. A real shame.

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