Training Log Archive: WhitesheepIn the 30 days ending Apr 30, 2019:
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Tuesday Apr 30, 2019 #
Road running intervals 20:00 [5] 5.2 km (3:51 / km)
ahr:170 max:182 shoes: New Balance 1500 (ii)
Road running warm up/down 27:30 [1] 5.0 km (5:30 / km)
shoes: New Balance 1500 (ii)
Monday Apr 29, 2019 #
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce
Sunday Apr 28, 2019 #
Road running intervals 28:30 5.8 km (4:55 / km)
max:179 shoes: Saucony Type A
Felt like hard work all the way but good to get back on it after jk
Times 72-78 depending on wind, slope, dogs, passers by, and then 35/34
Road running warm up/down 25:40 [1] 4.7 km (5:28 / km)
shoes: Saucony Type A
Saturday Apr 27, 2019 #
Road running 1:10:00 [2] 14.3 km (4:54 / km) +132m 4:41 / km
ahr:141 max:160 shoes: Icebug Bugforce
S&C 30:00
Thursday Apr 25, 2019 #
Running (buggy/bag) 32:30 [1] 6.0 km (5:25 / km)
shoes: inov8 parkclaw
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 parkclaw
Wednesday Apr 24, 2019 #
Running (buggy/bag) 32:30 [1] 6.0 km (5:25 / km)
shoes: Icebug Bugforce
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce
Tuesday Apr 23, 2019 #
Note
But then I make it four missed punches in four days (one sprint, one middle, two on the relay). Two of those were on busy units where I went through as a group, but the other two were just me on my own. That is about one in every thirty controls; for comparison I don't remember ever missing a punch with SI or SI air.
It's not fair on the organisers for that to tarnish things, so will remember this as a great JK and hope for more SI/less Emit in the future.
Monday Apr 22, 2019 #
Orienteering race 24:37 [4] 4.6 km (5:21 / km) +110m 4:47 / km
ahr:174 max:182 shoes: Icebug (iv)
Great fun. Got near the front for the run-out and quickly worked out there were a few faster than me but not by too much. So planned to be steady and careful, and push hard when I needed to to keep the leader in sight.
No errors to speak of though I remember being pleased to see #3 and #7 pop up just as I was getting a bit uncertain of the veg.
Not exactly sure where I finished as there were a few different classes, but definitely in contention. Alex and then James had really good runs to bring us home first, both keeping their heads while chopping and changing the lead with some faster runners.
Then had an awkward finale with emit. At download the units weren't working properly so I didn't get a proper printout - just a basic download and then waved through with no indication of any problem. An hour and a half later I saw we were DSQ - turns out my download was missing #5. Went to the download tent to ask for the unit and the backup unit to be reread - no chance as they were both by now in a pile of thousands of other units. Given the issues they'd been having they reinstated us.
I think that is a fair decision and one that I'm confident isn't wrong. #5 was a common control, I can clearly remember going to it, and my GPS shows me going to it. After what happened on the sprint day I was careful to check for a flashing light at each control and so am as sure as I can be that if the main card didn't register my backup did. It is a shame there was no chance to check that. Also had a problem going through the spectator control in a group, but this time saw no flashing light on either unit and went back to re-punch.
Sunday Apr 21, 2019 #
Orienteering race 2:07:58 [4] 17.8 km (7:11 / km) +500m 6:18 / km
ahr:167 max:180 shoes: Icebug (iii)
Even more of a missed opportunity than the middle. The course wasn't overly hard on the whole but I missed badly on #23. Another one in amongst lots of intricate line features - paths this time. I was just caught out neither following an accurate bearing nor reading the indistinct paths carefully. I was only about 5m away but not sure enough to see the feature/flag. Took a good 4 minutes to sort myself out.
Particularly annoying as Jegor had caught me up but not gone past. Should have just followed him but easier said than done.
Physically I held on better than at most previous classics, have come to the conclusion that it is near-impossible to over-fuel given I'm going to be out for 2 hours and am not an efficient terrain runner. Still made an annoying tired mistake at #38 when I misread the rides.
Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug (iii)
Saturday Apr 20, 2019 #
Orienteering race 45:02 [5] 6.9 km (6:32 / km) +260m 5:30 / km
ahr:178 max:187 shoes: Icebug (iv)
Decent placing for me as there were quite a few errors and people suffering in the heat. But...
I really made a mess of the two trench controls. Found it a bit tricky to separate gully from contour, and turned off too early for #12 such that by the time I was near I'd lost track of them completely.
Also a bit annoying that when Murray went steaming through around #6 I then had an emit failure at #7 and had to turn back, would have enjoyed a slightly longer tow!
Off-road running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Icebug (iv)
Friday Apr 19, 2019 #
Orienteering race 18:20 [5] 4.0 km (4:35 / km)
shoes: Saucony Type A
Pleased with this. Didn't feel quite as fast as on some other occasions, but on the other hand was well in control all the way around. Didn't get distracted by others haring off at the start especially. In the start box I saw #3-4-5-6 were all inside corners so thought they could be tricky - and didn't start pushing hard until I was sure of them. In the event they were straightforward but I think that was the right approach anyway. The steady pace also helped on #11 and #27 where there were cut-throughs that I could easily have missed.
Almost DSQ for a missing punch on #28 but saved by the backup unit. Hmm...
Road running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Icebug Bugforce
Thursday Apr 18, 2019 #
Running (buggy/bag) 19:09 [1] 3.25 km (5:54 / km) +43m 5:32 / km
ahr:134 max:160 shoes: inov8 parkclaw
Running (buggy/bag) 21:36 [3] 3.78 km (5:43 / km) +39m 5:26 / km
ahr:127 max:142
S&C 30:00
Wednesday Apr 17, 2019 #
Road running 42:33 [1] 8.63 km (4:56 / km) +63m 4:46 / km
ahr:138 max:147 shoes: New Balance 1500
Tuesday Apr 16, 2019 #
Off-road running 42:00 [2] 8.74 km (4:48 / km) +14m 4:46 / km
ahr:143 max:151 shoes: Icebug Bugforce
Sunday Apr 14, 2019 #
Orienteering race 1:39:01 [4] 12.77 km (7:45 / km) +495m 6:30 / km
ahr:164 shoes: Icebug (iv)
Off-road running warm up/down 30:00 [1] 5.0 km (6:00 / km)
shoes: Icebug (iv)
Saturday Apr 13, 2019 #
Orienteering race 31:27 [5] 5.3 km (5:56 / km)
ahr:177 max:184 shoes: Icebug (iv)
Terrain running warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Icebug Bugforce
Orienteering race 22:30 [4] 4.1 km (5:29 / km) +22m 5:21 / km
ahr:172 max:183 shoes: Asics Hyperspeed (ii)
Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce
Thursday Apr 11, 2019 #
S&C 15:00
Running (buggy/bag) 35:00 [3] 6.0 km (5:50 / km)
shoes: Icebug Bugforce
Road running 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce
Wednesday Apr 10, 2019 #
S&C 30:00
Tuesday Apr 9, 2019 #
Road running intervals 20:00 5.3 km (3:46 / km)
max:190 shoes: New Balance 1500
Didn’t quite know what to expect but aimed for an aspirational 5k pace to start (3:30s) and then hoping to get quicker while keeping the recoveries well below 5:00.
Paces were a bit up and down with the undulations but averaged about 3:2x and 4:30s. It was harder than I thought to pick up speed for the short reps, partly through fatigue and partly because it’s just hard to bring up the average speed on a 15 second rep. Also 3:26 pace for the first one was reasonably aggressive given there is no recovery as such.
All in all one of the hardest sessions I’ve done. Quite pleased to see myself hitting a high max HR again - that's a few times in the last few weeks I've got high 180s/190.
Road running warm up/down 25:45 [1] 4.6 km (5:36 / km)
shoes: New Balance 1500
Monday Apr 8, 2019 #
Running (buggy/bag) 27:30 [1] 5.0 km (5:30 / km)
shoes: Icebug Bugforce
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce
Sunday Apr 7, 2019 #
Road running 16:20 4.03 km (4:03 / km)
ahr:173 max:187 shoes: Brooks Mach 18
Hit my times almost spot on this time. Felt hard though, not quite as sprightly today.
2:40, 36, 75, 32
2:39, 35, 74, 31
Road running warm up/down 20:00 [1] 3.5 km (5:43 / km)
shoes: New Balance 1500
Saturday Apr 6, 2019 #
Road running 36:28 [3] 7.69 km (4:45 / km) +57m 4:35 / km
ahr:146 max:167
S&C 30:00
Friday Apr 5, 2019 #
Running (buggy/bag) 1:14:58 [1] 12.65 km (5:56 / km) +33m 5:51 / km
ahr:134 max:156 shoes: inov8 race ultra 290
Wednesday Apr 3, 2019 #
Running (buggy/bag) 35:00 [1] 6.0 km (5:50 / km)
shoes: inov8 parkclaw
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: inov8 parkclaw
Tuesday Apr 2, 2019 #
S&C 35:00 [3]
Off-road running intervals 45:00 8.5 km (5:18 / km)
max:183 shoes: Asics Hyperspeed (ii)
2 sets of 5x 200m with 100m walk recoveries and a few mins jogging between sets
Overall pleased with the pace but I will need to get a bit better at fine tuning at these faster paces as I was a bit all over the place. Although not helped by the last few being in gathering gloom and the last one finishing up a ramp, bit of a misjudgement there.
Times: 32-35 secs, if anything a touch quick as I’d have been happy enough with 35-36
Monday Apr 1, 2019 #
Running (buggy/bag) 26:00 [1] 5.0 km (5:12 / km)
shoes: Icebug Bugforce
Running (buggy/bag) 20:00 [1] 3.5 km (5:43 / km)
shoes: Icebug Bugforce