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Training Log Archive: martin(uk)

In the 31 days ending Jan 31, 2017:

activity # timemileskm+m
  Running12 5:33:24 33.92(9:50) 54.58(6:07) 757
  Orienteering6 5:18:04 32.29(9:51) 51.96(6:07) 797
  Rowing2 53:36 0.06(15:47:55) 0.09(9:49:01)
  Total14 11:45:04 66.26(10:38) 106.63(6:37) 1553
  [1-5]14 11:10:36

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Tuesday Jan 31, 2017 #

7 PM

Rowing 30:01 intensity: (9:01 @0) + (3:39 @1) + (10:54 @2) + (6:27 @3) 0.03 km (15:38:01 / km)
ahr:124 max:153

Sunday Jan 29, 2017 #

Event: DVO Level B - Shining Cliff
 
11 AM

Running 7:31 intensity: (1:48 @0) + (23 @1) + (1:01 @2) + (4:06 @3) + (13 @4) 0.82 km (9:11 / km) +67m 6:31 / km
ahr:136 max:158

Orienteering 1:23:09 intensity: (1 @0) + (16 @1) + (26 @2) + (20:50 @3) + (1:01:36 @4) 10.11 km (8:13 / km) +332m 7:04 / km
ahr:160 max:171

Shining Cliff, Black.

Was trying to focus on good technique, but I was struggling with some controls to find the flag in the circle. Anyway, it was a good 80 minute run in tough terrain, and I didn't come away with too many scratches and bruises from a variety of encounters with bramble and slippery boulders.

http://www.derwentvalleyorienteers.org.uk/results/...

Saturday Jan 28, 2017 #

4 PM

Rowing 23:35 intensity: (1:39 @0) + (4:45 @1) + (10:52 @2) + (5:56 @3) + (23 @4) 0.06 km (6:39:43 / km)
ahr:133 max:157

Sunday Jan 22, 2017 #

Event: SYO Big Moor and the Edges
 
10 AM

Running 4:21 intensity: (3:06 @0) + (38 @1) + (37 @2) 0.27 km (15:53 / km)
ahr:104 max:132

Orienteering 56:10 intensity: (23 @0) + (3 @1) + (2:21 @2) + (13:11 @3) + (40:07 @4) + (5 @5) 7.77 km (7:14 / km) +142m 6:37 / km
ahr:159 max:173

Baslow and Big Moor Regional Event.

Ran Blue because I was the results team leader. Unfortunately I started without any concentration whatsoever, and spent several controls early on floundering around not finding the flag.

Eventually I got it together, but only after wasting 9 minutes at least, at 6 controls. Anyway, enjoyed it, despite it being really cold. Thankfully the wind wasn't blowing, and the snow flurries were very light.

http://www.syo.routegadget.co.uk/rg2/#139&course=1
http://obasen.orientering.se/winsplits/online/en/d...

Friday Jan 20, 2017 #

6 AM

Running 37:02 intensity: (1:41 @0) + (5:56 @1) + (17:43 @2) + (11:42 @3) 6.28 km (5:54 / km) +75m 5:34 / km
ahr:135 max:151

Thursday Jan 19, 2017 #

6 AM

Running 29:54 intensity: (55 @0) + (3:45 @1) + (14:29 @2) + (10:45 @3) 5.55 km (5:23 / km) +51m 5:09 / km
ahr:137 max:151

Sunday Jan 15, 2017 #

Event: Cramlington UK & North East Urban League
 
11 AM

Running 10:08 intensity: (1:52 @0) + (3:27 @1) + (3:56 @2) + (53 @3) 1.61 km (6:19 / km) +2m 6:16 / km
ahr:125 max:145

Orienteering 32:02 intensity: (7 @0) + (7 @1) + (12 @2) + (51 @3) + (25:29 @4) + (5:16 @5) 7.47 km (4:17 / km) +28m 4:13 / km
ahr:168 max:175

Cramlington (UK Urban League)

Tried really hard to think carefully about number 1 before charging off, and that worked, but then when I did run off it was 90 degrees in the wrong direction to the other underpass. Idiot.

After that my race was pretty good, but I couldn't get the initial mistake out of my head. That said, it probably spurred me on to run really hard on the easy sections to try to get the time back. I expected to get beaten, and Jon Hollingdale would have done, except that he missed punching the last control (as did several other people, including Lesley). Also beat the Women on Open, just.

Two UKUL races. Two mistakes at #1. 2 x 100 points.

http://www.nato.routegadget.co.uk/rg2/#92&course=6
http://www.newcastleorienteering.org.uk/evres/1617...

Saturday Jan 14, 2017 #

12 PM

Orienteering 16:45 intensity: (5:29 @0) + (2:53 @1) + (3:50 @2) + (4:33 @3) 1.64 km (10:12 / km) +21m 9:34 / km
ahr:125 max:154

Running 23:55 intensity: (22 @0) + (11 @1) + (3:15 @2) + (14:29 @3) + (5:38 @4) 2.64 km (9:04 / km) +92m 7:43 / km
ahr:149 max:160

Limb Valley. Green.

My shoe sole detached half way round, so had to retire. Walshes keep disintegrating - I need something better.

Running 2:18 intensity: (13 @0) + (30 @1) + (1:21 @2) + (14 @3) 0.37 km (6:12 / km)
ahr:129 max:142

Friday Jan 13, 2017 #

3 PM

Running 40:59 intensity: (5:36 @0) + (10:09 @1) + (19:28 @2) + (5:46 @3) 6.86 km (5:58 / km) +118m 5:30 / km
ahr:129 max:153

Sunday Jan 8, 2017 #

Event: Robin Hood Trophy
 
11 AM

Running 8:58 intensity: (1:34 @0) + (7:16 @1) + (8 @2) 1.34 km (6:41 / km) +35m 5:55 / km
ahr:120 max:128

Orienteering 1:25:59 intensity: (12 @0) + (11 @1) + (1:16 @2) + (34:11 @3) + (50:04 @4) + (5 @5) 15.44 km (5:34 / km) +84m 5:25 / km
ahr:157 max:173

Robin Hood Trophy, The Dukeries (Sherwood Forest).

Black. DSQ.

Ran Black to get some extra terrain training done. Was going reasonably well but started getting pretty tired, and consequently lost concentration. Didn't check the code at #24 (it seemed in the right place and was on a vegetation feature), but it turned out to be wrong. I punched a thicket 40m away, when I should have punched a veg boundary. Never mind - a good 15km run in terrain anyway.
http://www.noc-uk.org/gadget/rg2/index.php#174&cou...

SYO won the RHT easily, and as newly elected Chair, I got to collect it. Well done, club-mates!

Running 4:37 intensity: (18 @0) + (3:20 @1) + (59 @2) 0.6 km (7:45 / km)
ahr:124 max:130

Saturday Jan 7, 2017 #

9 AM

Running race 18:56 intensity: (25 @1) + (1:42 @2) + (9:13 @3) + (7:36 @4) 5.0 km (3:47 / km) +65m 3:33 / km
ahr:166 max:177

Park Run.

First Park Run of the year, and my fastest one since September 2013. Only 20 seconds off my PB. Happy with that. Think I can probably still get down to 18:45 before April.

Friday Jan 6, 2017 #

2 PM

Running 1:31:27 intensity: (3 @0) + (24:53 @1) + (1:06:30 @2) + (1 @3) 14.93 km (6:08 / km) +153m 5:50 / km
ahr:133 max:155

Wednesday Jan 4, 2017 #

2 PM

Running 45:22 intensity: (8 @0) + (15:00 @1) + (30:14 @2) 7.57 km (5:59 / km) +96m 5:38 / km
ahr:131 max:151

Monday Jan 2, 2017 #

10 AM

Running 7:56 intensity: (4:13 @1) + (3:43 @2) 0.74 km (10:42 / km) +4m 10:28 / km
ahr:126 max:151

Orienteering race 43:59 intensity: (19 @1) + (3:06 @2) + (13:26 @3) + (27:04 @4) + (4 @5) 9.52 km (4:37 / km) +190m 4:12 / km
ahr:169 max:180

Belper Urban Race.

1st Men Vet (and hence 100 UKUL points), despite a stupid route to number 1, caused by getting too excited about a mass start race.

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