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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ba-ba

In the 7 days ending Mar 30, 2013:

activity # timemileskm+m
  Running - Road and Trail7 5:02:55 43.25(7:00) 69.61(4:21) 223
  Orienteering1 40:56 4.58(8:56) 7.37(5:33) 21913 /20c65%
  Orienteering - Urban1 15:51 2.24(7:05) 3.6(4:24) 1512 /19c63%
  Total7 5:59:42 50.07(7:11) 80.57(4:28) 45725 /39c64%
averages - sleep:7.7

» now

Saturday Mar 30, 2013 #

12 PM

Running - Road and Trail warm up/down 4:39 [3] 0.9 km (5:09 / km) +45m 4:08 / km
shoes: Mudclaw 333 (4)

Orienteering race (JK Middle, Hambledon) 40:56 [5] **** 7.37 km (5:33 / km) +219m 4:50 / km
spiked:13/20c shoes: Mudclaw 333 (4)

62/94 Winner: Ralph Street (133%)
Somehow spiked 1 despite realising half-way I had no plan or bearing. I then spannered 1min on #2. Then got direction all wrong crossing the valley to #10, ending up on the southern enclosure (1min). Then suffered up the sharp hills. Got the right route to #17 but the execution was pretty hilarious. Then too low on 19. Should have been comfortably under 40.
Eddie, Josh and Jamie P, amongst others, showing me how it should be done


Running - Road and Trail warm up/down 14:52 [1] 2.78 km (5:21 / km) +87m 4:38 / km
shoes: Mudclaw 333 (4)

Friday Mar 29, 2013 #

Event: JK 2013
2 PM

Running - Road and Trail warm up/down 22:11 [2] 4.93 km (4:30 / km) +16m 4:26 / km
shoes: X-talon 212 (2)

Orienteering - Urban race (JK Sprint, Whiteknights) 15:51 [5] *** 3.6 km (4:24 / km) +15m 4:19 / km
spiked:12/19c slept:8.0 shoes: X-talon 212 (2)

Winner: Murray Strain 13:19 (119%)
Never on top with the nav (a theme all weekend). Was in the top-30 overall until 10/11, but then my lack of speed-endurance showed and I dropped to 47th-ish.
Got lucky seeing someone get caught out at 6 so I didn't. Fluffed 13 despite getting a good look at it from spectator. Very hesitant to 17. Can do much better, as shown by a distinctly average bof score.
4 PM

Running - Road and Trail warm up/down 11:56 [2] 2.53 km (4:43 / km) +7m 4:39 / km
shoes: X-talon 212 (2)

Wednesday Mar 27, 2013 #


JK Targets? Well, I mainly do O for the craic. Clean(ish) runs I'm pleased with would be nice. A top 30 on all days and overall would be very pleasing - not expecting much from the sprint though, with the large field and aiming for longer races. A solid relay run.
5 PM

Running - Road and Trail 31:43 intensity: (21:43 @2) + (10:00 @3) 7.31 km (4:20 / km) +8m 4:19 / km
slept:8.0 shoes: NB580 Blue


Tuesday Mar 26, 2013 #

5 PM

Running - Road and Trail 1:09:45 intensity: (8:51 @1) + (54:22 @2) + (6:32 @5) 15.59 km (4:28 / km) +19m 4:27 / km
slept:7.5 shoes: NB580 Blue

Dragged myself pretty much straight out the door as lacking a bit of motivation at the moment.
Did 41mins to get warmed up then into a set of 10x220m between the Infinity Bridge and the Boat Club. Gave myself lots of reasons to jib this but glad I did it, if only to show the Boot Camp on the bridge plaza how to do stuff for free. Even reps were into a headwind (and so odds were with a tailwind) but all were between 37-41 (rec 45-55sec jog), suggesting I was fannying about a bit on the assisted ones.
This is my only speedwork before JK sprint. Cramming.

Then 13min jog home. Passed a lass wearing hotpants, Tshirt and a headband. Maybe she just wanted a hug from a warm bloke?

Monday Mar 25, 2013 #

6 PM

Running - Road and Trail 50:54 intensity: (40:54 @2) + (10:00 @3) 11.13 km (4:34 / km) +18m 4:32 / km
slept:7.5 shoes: NB580 Blue

Had to pay my EA subs, and there was little chance of me getting out on my own so headed out to the club. Legs felt fine most of the day, but felt it after a few kms, pace feeling harder than it was - it's odd that often I find it harder to keep pace going in a group then on my own, shown here by speeding up with no extra effort when I struck out on my own to get the distance up.

Running - Road and Trail 5:31 [2] 1.2 km (4:36 / km) +2m 4:34 / km
shoes: NB580 Blue

got home to my housemate curled under a blanket on the sofa (softlad) informing me that we needed gas and leccy and, as I was in my running gear already, I might as well pop to the shop and top up. Every km counts!

Sunday Mar 24, 2013 #

10 AM

Running - Road and Trail 16:55 intensity: (3:55 @1) + (13:00 @2) 3.78 km (4:29 / km) +6m 4:27 / km
slept:7.5 shoes: NB580 Blue

Trotting around, then a slow jog to the start where I bumped into Tim. Became clear the last stretch of the race into the headwind would be tough. As such the plan of 'steady away' bit the dust as I wanted to make the most of the tail wind in the first 3 miles or so.

Running - Road and Trail race (Thirsk10) 58:55 [5] 16.12 km (3:39 / km) +14m 3:38 / km
shoes: NB580 Blue

Not the Edale Skyline.
20th, Winner James Askew 54:18 (108.5%)
A fast start with the tailwind. Didn't go stupid. Sat with Aly Dixon (GB International) for the first 4 miles or so before she pulled away. After that I was on my own, a group about 20-30m ahead. Went through 5miles in 27:55, feeling good. Turned east and into the headwind. 10km passed within 5 secs of my 10k pb! Working hard but group too far ahead to make catching them worth-while. The dog-leg provided respite from the wind at just the right time (and a chance to cheer a lot of people through), but once back onto the A61 the wind seemed to get even stronger - the last 2.5miles was pretty harsh, with the last mile really blustery - even got grit in my eye as we crossed the railway! After 3miles only passed by 1 guy (crook runner - on the dogleg) and picked off 2 myself.
Halfway I was thinking sub-58 may be on the cards, but the wind put paid to that and I had to dig in at the end to get under 59mins. Quite pleased considering, in good shape and strong - but watching the pacing of an international runner was something else, the way she eased away from us after the first few fast miles!
There, I now have a 10 mile time.

For reference - I was within about 20 secs off the winner at the (mud-fest) NE XC champs in early December. I definitely prefer it when it's tough!

Running - Road and Trail 15:34 [1] 3.34 km (4:40 / km) +1m 4:40 / km
shoes: NB580 Blue

trotting about after, speaking to people.

Then went for a walk around Errington woods where i'm slated to plan an event (that clashes with the intercounties fell champs...). If we could remove 2/3rds of the contours it'd be cracking, just a bit too steep to be ace. Can tell the mapper is involved with its upkeep, as all the interesting bits of contour details are well cleared!

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