Training Log Archive: RichIn the 7 days ending Jan 27, 2014:
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Monday Jan 27, 2014 #
7 AM
Running 22:29 4.64 km (4:51 / km) +26m 4:43 / km
ahr:135 max:142 slept:6.5 weight:65.4kg (sick) shoes: Adidas Adizero Adios 2 (2)
Still not quite right but feeling generally much better. Obviously just needed a good long run to blow to cold and cobwebs out.
5 PM
Running 37:05 7.9 km (4:42 / km) +94m 4:26 / km
ahr:144 max:164 shoes: Adidas Adizero Adios 2 (2)
Sunday Jan 26, 2014 #
Event: Southern Championships
10 AM
Running warm up/down 5:39 [1] 0.68 km (8:16 / km) +9m 7:46 / km
shoes: Inov8 ORoc 280 (2)
Jog to start
Orienteering long 1:44:27 [3] *** 18.53 km (5:38 / km) +208m 5:20 / km
spiked:26/31c (sick) shoes: Inov8 ORoc 280 (2)
Southern Orienteering Champs @ Star Posts
Still didn't feel all that great when I got up this morning, lots of snot still. As I was down here that I wanted my O fix so layered up and headed into the cold and rain for what I planned was an easy run of 50-60mins.
In the end I ended up doing the whole thing. The course comprised a number of loops with easy cut offs so assessed how I felt towards the end of each one and by the time I got to 19, I thought sod it, I'm enjoying myself so steadily cruised the lot, purposely missing the last control.
Even at an easy pace it took me a few controls to get my eyes adjusted to orienteering on a 1:15k map faffing at 1,2,3 and 5 losing ~20s on each. Note on 5 - told you not to run along cycle paths then give you a leg when the optimum route is to run along one and much slower not to - not being competitive I didn't but think I would have in a race situation.
My route to 6 was not great, looking after right was much better and this without the tough bracken I had to run through going left. I then got into a nice rhythm and picking off controls nicely with my only miss of ~1min at 28. I even picked off quite a few fastest splits towards the end inc 24 by >30s. Only gripe with my navidation was that I was particularly straight with my lines, often bouncing left to right off features (6,11,16,17,18 and 28 particularly).
Note on 30, 150m leg through a green marsh - I went way right to go round the marsh as I didn't fancy a fight. I relocated off another control and then got the right one, I won the split by ~20s so the marsh going straight must have been mingin.
At the speed I ran at I expected to be well off the pace (i.e. >20mins off the pace) so was somewhat surprised to be only 9mins down on Mharky and beat quite a few decent seasoned orienteers so all in all I think I can take quite a lot out of this run. Felt far better at the end than I felt at the start too! :)
Still didn't feel all that great when I got up this morning, lots of snot still. As I was down here that I wanted my O fix so layered up and headed into the cold and rain for what I planned was an easy run of 50-60mins.
In the end I ended up doing the whole thing. The course comprised a number of loops with easy cut offs so assessed how I felt towards the end of each one and by the time I got to 19, I thought sod it, I'm enjoying myself so steadily cruised the lot, purposely missing the last control.
Even at an easy pace it took me a few controls to get my eyes adjusted to orienteering on a 1:15k map faffing at 1,2,3 and 5 losing ~20s on each. Note on 5 - told you not to run along cycle paths then give you a leg when the optimum route is to run along one and much slower not to - not being competitive I didn't but think I would have in a race situation.
My route to 6 was not great, looking after right was much better and this without the tough bracken I had to run through going left. I then got into a nice rhythm and picking off controls nicely with my only miss of ~1min at 28. I even picked off quite a few fastest splits towards the end inc 24 by >30s. Only gripe with my navidation was that I was particularly straight with my lines, often bouncing left to right off features (6,11,16,17,18 and 28 particularly).
Note on 30, 150m leg through a green marsh - I went way right to go round the marsh as I didn't fancy a fight. I relocated off another control and then got the right one, I won the split by ~20s so the marsh going straight must have been mingin.
At the speed I ran at I expected to be well off the pace (i.e. >20mins off the pace) so was somewhat surprised to be only 9mins down on Mharky and beat quite a few decent seasoned orienteers so all in all I think I can take quite a lot out of this run. Felt far better at the end than I felt at the start too! :)
Running warm up/down 1:55 [1] 0.32 km (6:01 / km) +8m 5:20 / km
shoes: Inov8 ORoc 280 (2)
Saturday Jan 25, 2014 #
3 PM
Note
(sick)
EMJOS weekend down in Frimley this weekend. Plan was to run Midland XC on way down from where I was giving a lift to a couple of Juniors. Had to miss the fun of running in the hail, thunder and lightening but was at the finish to see Poo Boy put in a great performance to finish 2nd.
Wednesday Jan 22, 2014 #
4 PM
Running 42:45 9.17 km (4:40 / km) +52m 4:32 / km
ahr:137 max:153 (sick) shoes: Adidas Adizero Adios 2 (2)
Went for a steady run around the res. Felt ok, a bit more tired towards the end but felt completely exhausted and out of it afterwards. Need a bit more time yet.