Training Log Archive: WhitesheepIn the 30 days ending Jun 30, 2015:
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| 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 | Tu | ||||||||||||||||||||||||||||||||||||||||||
Tuesday Jun 30, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 f-lite 195
Orienteering tempo 24:11 [4] 4.8 km (5:02 / km)
shoes: inov8 f-lite 195
like a lot of people, mucked up #2 thinking the path out on the wrong side of the stream must lead somewhere. silly boy. fairly standard apart from that.
Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 f-lite 195
Monday Jun 29, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Sunday Jun 28, 2015 #
Orienteering race 1:16:27 [5] 11.2 km (6:50 / km) +220m 6:13 / km
shoes: Icebug (ii)
A really good race, both overall as the team performed well and my leg.
The race came in three parts. I started off reasonably steady and purposefully, but made bad decisions at #4 and #5. I should have stuck to the paths more, and then at #5 alarm bells should have gone off (even without knowing about the map correction). So I had already lost a bit of time and started to expect Ben Stevens, who duly appeared at #8.
I thought he must have started fast (even more so than I realised given he started 4-5 mins behind) and he had a bit more pace than me going through the next few. At this stage I thought finishing 4th would be a par result unless he had gone off too quick or I got an opportunity.
Then I made a good decision to #16. Didn't like the look of it at all from the first path junction - depression, steep slope, loads of undergrowth, no obvious track - so went to the next junction along and hoped to pick up the track of people leaving. It worked and I got ahead, and all of a sudden even though I faffed at #17 I could see Dane out in the open ground just ahead and no sign of Ben behind me. That gave me a boost as I was not expecting to see Dane at all, and I really pushed on for the rest of it. I was pretty close partway to #19 but didn't find a good way in or out and Dane put in a bit of an effort and got away for good.
The noise at the spectator control told me I would hold on to 3rd as long as I put in the effort and didn't do anything silly on the easy last loop. There was a last bit of excitement as I chased down a finisher on the B race which was fun if pointless. But I didn't know that at the time.
Out in 3rd, back in 3rd, mixing it up with guys all ranked in the top 50. Definitely a good day out.
Saturday Jun 27, 2015 #
Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 road-x 233 (iv)
legs feeling really tight generally and I need to either work less or restart the yoga
Thursday Jun 25, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iv)
Orienteering tempo 23:15 [5] 5.0 km (4:39 / km)
shoes: inov8 road-x 233 (iv)
Quite easy so another unrelentingly fast run. Maybe faded a bit this time.
Must have lost near enough a minute on #9. I read the control description as being inside the enclosure (I've done that before) and then the SE corner gate was closed so I stood still wondering what to do.
Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 road-x 233 (iv)
Tuesday Jun 23, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Off-road running hills 8:05 [5] 2.0 km (4:03 / km) +150m 2:56 / km
shoes: inov8 f-lite 195
1:05 (slipped and a bit long), 02, 02, 01, 00, 00, 58, 57.
Off-road running 14:00 [1] 2.0 km (7:00 / km)
shoes: inov8 f-lite 195
Cycling 10:00 [1] 4.0 km (24.0 kph)
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Sunday Jun 21, 2015 #
Off-road running long 1:29:35 [3] 19.0 km (4:43 / km)
shoes: inov8 roclite 243
Couple of route points:
1. Meant to stay further left after Coleman green
2. Go under Cory wright way not along it outside wheathampstead
Saturday Jun 20, 2015 #
Off-road running 39:00 [1] 6.5 km (6:00 / km)
shoes: inov8 road-x 233 (iv)
Thursday Jun 18, 2015 #
Orienteering race 20:14 [5] 4.6 km (4:24 / km) +45m 4:12 / km
shoes: inov8 f-lite 195
I was tired and hungover but also in the mood to push it and not feel sorry for myself. Running mostly felt good.
It was easy technically but the easy areas are a good chance to practice getting your head up and picking good lines in and out of controls. Think I did that well to 2, 9 and 13; less well to 7 and 14.
Road running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: inov8 f-lite 195
Wednesday Jun 17, 2015 #
S&C 10:00 [2]
Tuesday Jun 16, 2015 #
Off-road running hills 6:05 [5] 1.5 km (4:03 / km) +110m 2:58 / km
shoes: inov8 f-lite 195
Off-road running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: inov8 f-lite 195
Cycling 20:00 [2] 5.0 km (15.0 kph)
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Monday Jun 15, 2015 #
Off-road running 27:15 [2] 5.7 km (4:47 / km)
shoes: inov8 road-x 233 (iii)
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: Asics 2000
Sunday Jun 14, 2015 #
S&C 25:00 [3]
Friday Jun 12, 2015 #
Off-road running 28:00 [1] 5.4 km (5:11 / km)
shoes: inov8 road-x 233 (iv)
Thursday Jun 11, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iii)
X-training (football) 45:00 [3]
shoes: inov8 road-x 233 (iii)
scored a fine goal with a controlled volley from a dropping ball early doors. Subsequently shanked about half a dozen similar efforts high and wide. I should have just gone in goal after the first one.
Running (buggy/bag) 15:00 [1] 1.6 mi (9:22 / mi)
shoes: inov8 road-x 233 (iii)
Wednesday Jun 10, 2015 #
Swimming 30:00 [2] 1.2 km (25:00 / km)
Tuesday Jun 9, 2015 #
Running (buggy/bag) 15:00 [1] 1.6 km (9:22 / km)
shoes: inov8 f-lite 195
Orienteering tempo 29:49 [3] 4.8 km (6:13 / km) +145m 5:24 / km
shoes: inov8 f-lite 195
Very good area and course. I was feeling the last couple of runs and flight in my legs so took it very steady. Still managed to take a couple of wrong turns in the estate, not reading the fine detail well enough.
Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 f-lite 195
Sunday Jun 7, 2015 #
Terrain running long 1:49:00 [3] 19.1 km (5:42 / km) +420m 5:08 / km
shoes: inov8 roclite 243
Great area to get a bit of climb in with lots of steep 100m-150m hills along the ridge. All the climb came in the first 10k really, then some flatter stuff on the trails in ashridge.
Saturday Jun 6, 2015 #
Cycling 39:00 [2] 16.6 km (25.5 kph)
S&C 25:00 [2]
Friday Jun 5, 2015 #
S&C 15:00 [3]
Road running intervals 29:45 7.0 km (4:15 / km)
shoes: inov8 road-x 233 (iv)
Paces from 4:00 for the 5 mins down to 3:20 for the 1 min. Very hard.
Road running warm up/down 22:00 [1] 4.0 km (5:30 / km)
shoes: inov8 road-x 233 (iv)
Thursday Jun 4, 2015 #
Swimming 20:00 [2] 0.75 km (26:40 / km)
X-training 20:00 [2]
Road running 20:00 [3] 4.2 km (4:46 / km)
shoes: inov8 road-x 233 (iv)
Wednesday Jun 3, 2015 #
Swimming 15:00 [1] 0.6 km (25:00 / km)
the water was like a particularly warm bath
Cycling (turbo) 30:00 [3]
Road running 20:00 [1] 3.8 km (5:16 / km)
shoes: inov8 road-x 233 (iv)
Monday Jun 1, 2015 #
X-training 30:00 [3]