Training Log Archive: Max MIn the 30 days ending Sep 30, 2018:
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Sunday Sep 30, 2018 #
Orienteering race 26:40 [3] ***** 4.7 km (5:40 / km) +98m 5:08 / km
spiked:17/18c shoes: Inov8 mudclaw
First leg.
Slipped at start and due to a queue at 1 i was 40 seconds down without any mistake.
Only mistake was 2 mins on control 10. Followed someone on a rough bearing but got dragged to wrong control.
Unmarked rocks made me confused and had to relocate of a track.
Good run non the less
Saturday Sep 29, 2018 #
Orienteering 46:44 [3] **** 6.5 km (7:11 / km) +210m 6:11 / km
spiked:12/16c shoes: Inov8 mudclaw
Started strong, nailing first 4 controls.
Hesitant on 5 because path looked very big considering mapped size.
7 my bearing was off due to undergrowth.
Felt quite slow due to the climb.
May have been better to walk up the steep to conserve energy
Wednesday Sep 26, 2018 #
Orienteering 1:30:00 [3] 6.0 km (15:00 / km)
Hard drills for 1st 45 mins
Then some route choice exercises for the next 45
Monday Sep 24, 2018 #
Run intervals 16:49 [5] 2.6 mi (6:28 / mi) +60m 6:02 / mi
3 minutes rest and a small jog on one rest.
Stopped harshly on one and hurt knee cap
Did 4 of the 500m
Sunday Sep 23, 2018 #
Orienteering race 17:51 [3] *** 3.6 km (4:58 / km) +50m 4:38 / km
spiked:17/17c shoes: Inov8 mudclaw
Feeling good and pain in my shins has dissapeared
Wednesday Sep 19, 2018 #
Note
Monday Sep 17, 2018 #
Stretching 15:00 [0]
Sunday Sep 16, 2018 #
Orienteering race 1:03:12 [4] ***** 6.76 km (9:21 / km) +70m 8:53 / km
spiked:11/19c
Started strong and was concentrating hard, executed legs 1-5.
Because of the undergrowth, i drifted to the left on 6. The terrain all looked similar so it took a while to find control... 3 min mistake.
11, i had poor route choice and got drifted resulting in a 2:30 min mistake and it had a knock on effect on the next 2 legs where i lost a further 5 mins..
After re focusing i finished the last third of the race with no real issues
Saturday Sep 15, 2018 #
Orienteering race 34:19 [4] ***** 4.53 km (7:35 / km) +90m 6:53 / km
spiked:8/13c shoes: Inov8 mudclaw
Race before Welsh champs.
Went quite well but undergrowth made some of my route choices not the best
Wednesday Sep 12, 2018 #
Orienteering race 31:30 [3] *** 5.0 km (6:18 / km) +100m 5:44 / km
spiked:18/18c shoes: Inov8 mudclaw
No mistakes on any legs
Tuesday Sep 11, 2018 #
Stretching 15:00 [0]
Monday Sep 10, 2018 #
Run 1:22:20 [3] 15.0 km (5:29 / km) +192m 5:10 / km
shoes: Inov8 mudclaw
40% road and 60% trail paths varying in size
Average pace was 5.28/km which i was pleased about.
Felt good throughout.. so next time i will try 5.15/km
Sunday Sep 9, 2018 #
Orienteering race 48:00 [3] *** 6.75 km (7:07 / km) +140m 6:27 / km
spiked:13/20c slept:5.0 shoes: Inov8 mudclaw
Course: 5.4km and 130m climb
Was quite hesitant at the start because there were a lot of paths
#4: ended up too high after taking an unmarked path.
#9: Went off the path too early on an unmarked path.
#13: Came up short. Found a path junction that looked correct but i was to far up the path. Had to relocate of #16.
First night leg in PP so i was reasonably happy apart from the big mistake at #13.
Friday Sep 7, 2018 #
S&C 10:00 [4]
(Split into 1 1/2 min, 1 min and 1 min with small breaks in between.)
30 sit ups
3 min break
30 sit ups
Wednesday Sep 5, 2018 #
Orienteering 1:30:00 [2] **** 3.0 km (30:00 / km) +20m 29:02 / km
shoes: Inov8 mudclaw
Did terrain running at the start (Intervals) for 45 mins
45 mins:
Short training course round Burbage mines
Small line course
Conserving energy for Peter Palmers so jogged and walked
Tuesday Sep 4, 2018 #
Run intervals 34:50 [4] 6.43 km (5:25 / km) +109m 5:00 / km
shoes: Inov8 mudclaw
12 sprints for 30 seconds
Average pace: 3:20/km
Rest (slow jog) for 2 min 30 seconds
Average pace: 6:05/km
Cool down: 5 mins
Had aching in right shoulder, probably from the British Middle.