Training Log Archive: SunleyIn the 30 days ending Apr 30, 2018:
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| 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 | Su | Mo | ||||||||||||||||||||||||||||||||||||
Monday Apr 30, 2018 #
Cycling 30:00 [1]
(rest day)
Sunday Apr 29, 2018 #
Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Icebug Spirit 6 OLX
◪ race 2:31:28 [4] ***** 14.28 km (10:36 / km) +486m 9:04 / km
ahr:129 max:162 spiked:10/14c shoes: Icebug Spirit 6 OLX
No expectations at all for this race so just wanted to get out there and have a good run. Given that we'd had 2 mispunches and 1 retirement before I'd gone out I decided that there was no point in racing it so just took it easy and tried to go straight where ever possible.
Everything was good to 1, rather hesitant to 2 but no mistake. Didn't know what I was doing to 4 but caught/got caught by someone else on my course so just followed him from the edge of the circle in. Took the easy path route to 45 but drifted slightly to the right because of the contours. 6 was my first proper mistake, everything was fine up until the circle where I misread the control description and thought it was on the crag but it was actually in the reentrant. So wasted about 5 minutes not knowing where the control was, until I decided to drop down to the open area and relocate from there. 7 was my main mistake. Again everything was fine up until the circle, looking at my route I came to within 10m of the control and then ran off. Joined up with some Swedish guy who was looking for the same control. We went round a couple of different areas before he disappeared and I decided to relocate off the open area to the west (I only decided to go to there then because it was quite far away from the control). Once I'd got to the open area went back in making sure I was always in contact with the map and found it perfectly. Another mistake in the circle on 8 but not as major. Took the path route to it because I was annoyed at my mistake to 7 and decided to go an easier way. Got to the attackpoint fine, but then made a parallel error and thought I was on the knoll next to the control but actually was just north-east of it. Had a quick glance up and spotted it. Visited all of the drinks stations in the way to 9 but the 2nd station had warm water which want very nice. Fine into 9. Took another path route to 10 but was very slow in the terrain. Stupid, stupid mistake to 11. Wasn't concentrating and hit the path and instead of working out whereabouts along it I was just started running along I until I got to the larger one and was somehow surprised that I'd ended up that far. 11 to the finish was near enough all on paths so very easy. Absolutely dead at the finish and just lay down for a bit.
Overall a very useful weekend and amazing experience in technical terrain that's nothing like what we have in Cumbria.
Saturday Apr 28, 2018 #
Running warm up/down 11:21 2.06 km (5:31 / km) +32m 5:07 / km
ahr:141 max:164 shoes: Inov8 X Talons 212
◪ race 25:53 **** 4.22 km (6:08 / km) +102m 5:29 / km
ahr:154 max:177 spiked:9/11c shoes: Inov8 X Talons 212
Frank had a stormer on 1st leg coming back in 18th, Caitlin dropped a bit but still solid, then Anna had a bit of a mare picking up the wrong map so was off about 50 minutes after the winners (who had finished). So there wasn't much pressure but still went out hard to try and gain as many places as possible.
Set out pretty strongly but mucked up 2 a little bit. Pretty consistent until 8 where I was a bit hesitant. Rest of the course was easy so just pushed on.
Managed to gain ~60 places so not all too bad. And pretty pleased given it was my first time orienteering in Sweden.
Livelox \ Relive
◪ 56:33 **** 4.91 km (11:30 / km) +159m 9:54 / km
ahr:155 max:183 spiked:12/13c shoes: Inov8 X Talons 212
Wednesday Apr 25, 2018 #
Note
(rest day)
Tuesday Apr 24, 2018 #
Note
(rest day)
Monday Apr 23, 2018 #
Running intervals 1:00:00 [3] 11.0 km (5:27 / km) +270m 4:51 / km
shoes: Inov8 Mudclaw 300
Sunday Apr 22, 2018 #
Running 15:03 2.77 km (5:26 / km)
ahr:126 max:139
Running 23:54 3.67 km (6:31 / km) +86m 5:50 / km
ahr:150 max:165
Running 2:58 0.28 km (10:36 / km)
ahr:145 max:165
◪ 1:03:06 6.85 km (9:13 / km) +402m 7:07 / km
ahr:164 max:183
Running 15:17 1.8 km (8:30 / km) +88m 6:50 / km
ahr:149 max:164
Saturday Apr 21, 2018 #
Running 15:05 3.0 km (5:02 / km)
ahr:138 max:148 shoes: Trespass Diversion
Running warm up/down 10:21 1.9 km (5:26 / km) +18m 5:12 / km
ahr:130 max:145 shoes: Adidas
◪ race 16:07 *** 3.57 km (4:31 / km) +17m 4:25 / km
ahr:141 max:183 spiked:16/17c shoes: Adidas
Running warm up/down 9:18 1.66 km (5:35 / km) +3m 5:32 / km
ahr:176 max:184 shoes: Adidas
Running 41:21 ** 5.73 km (7:13 / km) +10m 7:09 / km
ahr:145 max:168 spiked:20/20c shoes: Adidas
Phahahaha. Just slowly jogged/walked. Sort of abused the mandatory crossing points taking exactly the max time.
Thursday Apr 19, 2018 #
Running warm up/down 8:11 1.5 km (5:28 / km) +27m 5:01 / km
ahr:121 max:136 shoes: Inov8 Mudclaw 300
◪ 46:25 *** 6.93 km (6:42 / km) +303m 5:30 / km
ahr:157 max:180 spiked:19/20c shoes: Inov8 Mudclaw 300
Wednesday Apr 18, 2018 #
Cycling 30:00
ahr:119 max:146
Tuesday Apr 17, 2018 #
◪ 58:31 *** 11.48 km (5:06 / km) +281m 4:32 / km
ahr:167 max:191 spiked:29/29c shoes: Trespass Diversion
Whitehaven sprint training - 4.1km
Pretty happy with the routes and only one noticeable wrong route.
CD
Monday Apr 16, 2018 #
Running intervals 48:55 9.52 km (5:08 / km) +245m 4:33 / km
ahr:139 max:165 shoes: Inov8 X Talons 212
Sunday Apr 15, 2018 #
Running warm up/down 21:28 1.48 km (14:29 / km) +299m 7:13 / km
ahr:107 max:140 shoes: Inov8 Mudclaw 300
◪ race 53:41 **** 7.19 km (7:28 / km) +267m 6:18 / km
ahr:131 max:146 spiked:16/18c shoes: Inov8 Mudclaw 300
Saturday Apr 14, 2018 #
Running warm up/down 11:14 1.89 km (5:56 / km) +20m 5:38 / km
ahr:118 max:134 shoes: Inov8 X Talons 212
◪ race 25:41 **** 3.78 km (6:48 / km) +143m 5:43 / km
ahr:140 max:188 spiked:12/15c shoes: Inov8 X Talons 212
Not too bad of a run. Lost about 30s each on 12 & 13 - lost concentration and made stupid mistakes. Probably about 1:30 lost on the first section just through being hesitant and slow.
Running warm up/down 17:09 2.84 km (6:03 / km) +18m 5:51 / km
ahr:166 max:180 shoes: Inov8 X Talons 212
Wednesday Apr 11, 2018 #
◪ 1:05:40 **** 7.49 km (8:46 / km) +320m 7:14 / km
ahr:152 max:179 spiked:24/30c shoes: Inov8 Mudclaw 300
Monday Apr 9, 2018 #
Running intervals 1:00:34 11.31 km (5:21 / km) +114m 5:06 / km
ahr:153 max:189 shoes: Trespass Diversion
3 sets of 4 * (~150m - ~400m)
WD + 4 * strides
Sunday Apr 8, 2018 #
Running warm up/down 7:14 1.29 km (5:36 / km)
ahr:120 max:131 shoes: Inov8 X Talons 212
◪ 57:44 *** 7.96 km (7:15 / km) +329m 6:01 / km
ahr:137 max:183 spiked:20/22c shoes: Inov8 X Talons 212
Took it pretty easy. Slip-ups on 9 & 10, 9 just off with the direction and followed a couple of others into the wrong control. 10, went in about 50m early too another control.
Saturday Apr 7, 2018 #
Running warm up/down 6:16 1.11 km (5:38 / km) +8m 5:26 / km
ahr:134 max:147 shoes: Adidas
Running race 23:34 5.0 km (4:43 / km) +211m 3:54 / km
ahr:141 max:151 shoes: Adidas
Hard and Hilly. Would have got 19:30 if it was flat.
Cycling 30:03
ahr:106 max:124
Friday Apr 6, 2018 #
Cycling 20:01
ahr:115 max:128 (rest day)
Thursday Apr 5, 2018 #
Running warm up/down 6:09 1.14 km (5:24 / km) +31m 4:45 / km
ahr:139 max:161 shoes: Inov8 X Talons 212
◪ tempo 49:02 *** 7.5 km (6:32 / km) +275m 5:32 / km
ahr:155 max:170 spiked:21/24c shoes: Inov8 X Talons 212
Wednesday Apr 4, 2018 #
Cycling 48:39 [3]
ahr:104 max:125
Tuesday Apr 3, 2018 #
Note
(rest day)
Monday Apr 2, 2018 #
Running warm up/down 2:07 0.33 km (6:28 / km) +2m 6:16 / km
ahr:124 max:135 shoes: Inov8 Mudclaw 300
◪ race 12:03 * 2.1 km (5:44 / km) +71m 4:55 / km
ahr:128 max:144 spiked:9/9c shoes: Inov8 Mudclaw 300
Sunday Apr 1, 2018 #
Running warm up/down 13:08 2.22 km (5:54 / km) +32m 5:31 / km
ahr:125 max:166 shoes: Inov8 X Talons 212
◪ race 1:05:07 **** 9.84 km (6:37 / km) +212m 5:59 / km
ahr:128 max:171 spiked:15/20c shoes: Inov8 X Talons 212
