Training Log Archive: rcroIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Running - off road (BOK training run) 1:08:32 [3] 11.56 km (5:56 / km) +85m 5:43 / km
slept:6.0 (injured) shoes: Saucony Powergrid Triumph 10 g
BOK training run from Littleton on Severn.
Didn't feel like I was running well at all but kept going. Ground very dry and rough so pleased that ankle held out. Got a bit lost by the end.
http://connect.garmin.com/activity/305783129
Journey back was stuck behind one of the worst drivers I have seen in a long time - black range rover registered something like EU59FHP, driving at around 20mph, not indicating at junctions, randomly slamming brakes on, most of the time driving down the middle of the road. Then going up the hill out of Tockington decided to go completely onto the other side of the road and floor it around a blind bend. Any one would have thought he was trying to have an accident...
Didn't feel like I was running well at all but kept going. Ground very dry and rough so pleased that ankle held out. Got a bit lost by the end.
http://connect.garmin.com/activity/305783129
Journey back was stuck behind one of the worst drivers I have seen in a long time - black range rover registered something like EU59FHP, driving at around 20mph, not indicating at junctions, randomly slamming brakes on, most of the time driving down the middle of the road. Then going up the hill out of Tockington decided to go completely onto the other side of the road and floor it around a blind bend. Any one would have thought he was trying to have an accident...
Monday Apr 29, 2013 #
Note
I see the new ranking list is a complete joke after all. An ok run at St Albans gives me my worst score for well over two years. Same mins per k on any other course would have scored me at least 100 points more. If my age class is still being horrendously under ranked compared against the older age groups then it'll obviously help incentivise all those 20 somethings to take up and stick at orienteering...
Sunday Apr 28, 2013 #
Event: St Albans City Race
Orienteering - Urban race (St Albans Urban) 55:51 [4] 10.06 km (5:33 / km) +105m 5:17 / km
slept:6.5 (injured) shoes: Saucony Powergrid Triumph 10 g
St Albans - 7.5km course.
Had tweaked ankle three times earlier in the morning so not sure whether it was going to hold up, but it survived ok.
Slow to 1 - miscounted buildings then took some time to make sure I was in the right place. Went around the top to 3, east route to 8, west up to 10. Quite liked the downhill on the grass to 13 - and was the right side of the fence.
Fairly tired by now and slowed down for the grassy bit beyond the river saw Mark was only about 3 mins behind me and knew I hadn't the energy to keep going to hold him off on the long leg 17-18 so took the obscure far south off-road route and walked the bits where nobody could see me - seems this may well have been the best route after all but nobody else went that way!
Uphill quite a struggle afterward but glad to be heading back toward the finish. No real mistakes but testing route choices 21-22 suggests that east would have been better than west (thrown off by contour level and map scale both being different to yesterday). Put in a bit of effort for the run in.
Think today's race has been the worst for being held up by traffic - could have easily lost over a minute across the course. Nearly got run over a few times - some people really were not looking where they were driving at all.
As per yesterday, about 15 mins behind the winner and 10 behind Mark. Feels like the exams and injury have taken a lot more out of me than I had first thought. At least this weekend should go some way to building up fitness for BOC next week.
http://connect.garmin.com/activity/304587091
Had tweaked ankle three times earlier in the morning so not sure whether it was going to hold up, but it survived ok.
Slow to 1 - miscounted buildings then took some time to make sure I was in the right place. Went around the top to 3, east route to 8, west up to 10. Quite liked the downhill on the grass to 13 - and was the right side of the fence.
Fairly tired by now and slowed down for the grassy bit beyond the river saw Mark was only about 3 mins behind me and knew I hadn't the energy to keep going to hold him off on the long leg 17-18 so took the obscure far south off-road route and walked the bits where nobody could see me - seems this may well have been the best route after all but nobody else went that way!
Uphill quite a struggle afterward but glad to be heading back toward the finish. No real mistakes but testing route choices 21-22 suggests that east would have been better than west (thrown off by contour level and map scale both being different to yesterday). Put in a bit of effort for the run in.
Think today's race has been the worst for being held up by traffic - could have easily lost over a minute across the course. Nearly got run over a few times - some people really were not looking where they were driving at all.
As per yesterday, about 15 mins behind the winner and 10 behind Mark. Feels like the exams and injury have taken a lot more out of me than I had first thought. At least this weekend should go some way to building up fitness for BOC next week.
http://connect.garmin.com/activity/304587091
Saturday Apr 27, 2013 #
Event: Hampstead Village Urban
Orienteering - Urban race (Hampstead urban) 1:09:40 [4] 11.95 km (5:50 / km) +200m 5:23 / km
slept:5.0 (injured) shoes: Saucony Powergrid Triumph 10 g
Started off very slowly and not wanting to risk a heavy landing on ankle. Very careful on steps. Area around 10 quite interesting. Good route choice legs for 12 and 13, spotted the best to 12 too late, think straight best to 13. Went straight into 15 rather than contouring. Hampstead Heath ok but 19 annoyingly a dog leg to the top of the hill.
20 another boring long dogleg, probably unnecessary. For 23 went round rather than straight. Another very long dogleg. Then long slog to finish, very tiring.
Ankle held out but knee complaining by the start of the second lap. 17 mins off the lead, 10 down on Mark.
20 another boring long dogleg, probably unnecessary. For 23 went round rather than straight. Another very long dogleg. Then long slog to finish, very tiring.
Ankle held out but knee complaining by the start of the second lap. 17 mins off the lead, 10 down on Mark.
Monday Apr 22, 2013 #
Note
(injured)
Right knee has really been playing up today - have tried stretching it out but hasn't given any improvement. Apart from Hartpury on Saturday have been sat down studying pretty much solidly for the last week as suspect that has caused everything to tighten. Should give me a bit more ammunition for when I go back to work on Thursday...
C • NGOC 4
Saturday Apr 20, 2013 #
Orienteering - Urban race (NGOC League) 51:06 [3] 7.91 km (6:28 / km) +75m 6:10 / km
slept:6.0 (injured) shoes: inov8 Mudclaw300 Yellow1
NGOC League around Hartpury College. 6.5km course.
Ankle very strapped up again and took it very slow and steady to minimise risk of injury, and to allow for having had a week of non-stop study and worry relating to yesterday's exam (still another to go next week :-( ). The unseasonal heat (16 Celcius!) was a bit of a hindrance - it will take me some time to get back in to being able to run at higher temperatures without suffering.
No real mistakes - the urban part seemed easier this time than last. Did note that most of the controls were not in the right place and instead were hidden elsewhere - a Tom Mills quirk?
Highlight of the course was seeing the fence between 9 and 10 (roughly where the X is on the map) which had about 20 dead crows nailed to it.
Was impressively quick climbing over the fence just ahead of the finish control - wimped out of hurdling as suspected would catch bad foot.
Finished 4th - 9 mins down on a running Joe, and rather more upsetting, 5 mins down on a running Andy... Still might be good for top 3 in the league this year (or 2 if Patrick doesn't turn up next time!)
http://connect.garmin.com/activity/300479063
Ankle very strapped up again and took it very slow and steady to minimise risk of injury, and to allow for having had a week of non-stop study and worry relating to yesterday's exam (still another to go next week :-( ). The unseasonal heat (16 Celcius!) was a bit of a hindrance - it will take me some time to get back in to being able to run at higher temperatures without suffering.
No real mistakes - the urban part seemed easier this time than last. Did note that most of the controls were not in the right place and instead were hidden elsewhere - a Tom Mills quirk?
Highlight of the course was seeing the fence between 9 and 10 (roughly where the X is on the map) which had about 20 dead crows nailed to it.
Was impressively quick climbing over the fence just ahead of the finish control - wimped out of hurdling as suspected would catch bad foot.
Finished 4th - 9 mins down on a running Joe, and rather more upsetting, 5 mins down on a running Andy... Still might be good for top 3 in the league this year (or 2 if Patrick doesn't turn up next time!)
http://connect.garmin.com/activity/300479063
Sunday Apr 14, 2013 #
Event: Southern Champs
Orienteering race (Southern Champs) 1:34:26 [3] 10.07 km (9:23 / km) +200m 8:32 / km
slept:6.0 (injured) shoes: inov8 Mudclaw300 Yellow1
Southern Champs at Penhale. 8.05km blue course. Walked.
Ankle felt a bit better today and was able to walk ok most of the time. Did manage to jar it a lot of times on the course - sometimes hurting it a bit. Intended to skip a few controls out as per yesterday.
Clean through the first few controls, had overtaken, I think, 5 people by control 2 so decided to stick with the full course until they past me again.
Slightly too close to the fence at 6 - bearing was poor and I had miscounted the number of mapped paths I had crossed. Then followed the elephant track out so was too high at 7.
Broke away from the pack 8-9 and seemed to know where I was the whole time despite not being able to interprete the contours. Didn't see tick mark on contour at 10 so went up then down.
First real mistake at 14. Knew I hadn't gone up where I had intended to went off to recover. Hit a patch of dark green in water and assumed I was in the green/blue patch half way to 15 - went back up, found the deep triangular depression and realised my previous attempt was almost bang on after all - 3/4 mins lost. Walked aimlessly on a rough bearing but somehow matched features to 15 - very lucky. Similar approach to 16 but couldn't match the features.
17 a bit of a disaster. Went a very steep way so was concentrating on getting up dune and completely lost contact with map. Went on rough bearing and crossed some brambles then found a control in a re-entrant. Fitted the map to the control area and went for a wander, not finding it. Then realised I was 300 yards or so out and went straight to it. 3/4 mins lost again but it seems pretty much everybody else did this too.
Another 90s lost on 18 - didn't feel right. Rest of it all clean. Jogged the run in. Somehow still won M21S despite ankle injury and 8-10 mins of mistakes.
http://connect.garmin.com/activity/298006401
Ankle felt a bit better today and was able to walk ok most of the time. Did manage to jar it a lot of times on the course - sometimes hurting it a bit. Intended to skip a few controls out as per yesterday.
Clean through the first few controls, had overtaken, I think, 5 people by control 2 so decided to stick with the full course until they past me again.
Slightly too close to the fence at 6 - bearing was poor and I had miscounted the number of mapped paths I had crossed. Then followed the elephant track out so was too high at 7.
Broke away from the pack 8-9 and seemed to know where I was the whole time despite not being able to interprete the contours. Didn't see tick mark on contour at 10 so went up then down.
First real mistake at 14. Knew I hadn't gone up where I had intended to went off to recover. Hit a patch of dark green in water and assumed I was in the green/blue patch half way to 15 - went back up, found the deep triangular depression and realised my previous attempt was almost bang on after all - 3/4 mins lost. Walked aimlessly on a rough bearing but somehow matched features to 15 - very lucky. Similar approach to 16 but couldn't match the features.
17 a bit of a disaster. Went a very steep way so was concentrating on getting up dune and completely lost contact with map. Went on rough bearing and crossed some brambles then found a control in a re-entrant. Fitted the map to the control area and went for a wander, not finding it. Then realised I was 300 yards or so out and went straight to it. 3/4 mins lost again but it seems pretty much everybody else did this too.
Another 90s lost on 18 - didn't feel right. Rest of it all clean. Jogged the run in. Somehow still won M21S despite ankle injury and 8-10 mins of mistakes.
http://connect.garmin.com/activity/298006401
Saturday Apr 13, 2013 #
Orienteering (Mexico Towans) 29:38 [3] 3.66 km (8:06 / km) +30m 7:47 / km
slept:6.0 (injured) shoes: inov8 Mudclaw300 Yellow1
Warm up run before St Ives/Southern.
Followed the suggested long course slowly and had determined by number 1 that the vegetation hadn't been updated for 16 years. Undergrowth not particularly nice.
Things picked up after crossing the fence and thought I was going quite well. Not trying too hard but reading the map whilst jogging slowly my right foot fell into a rabbit hole and went "crack". Stumbled to a stop and hobbled back to the car for a sulk.
http://connect.garmin.com/activity/298006754
Followed the suggested long course slowly and had determined by number 1 that the vegetation hadn't been updated for 16 years. Undergrowth not particularly nice.
Things picked up after crossing the fence and thought I was going quite well. Not trying too hard but reading the map whilst jogging slowly my right foot fell into a rabbit hole and went "crack". Stumbled to a stop and hobbled back to the car for a sulk.
http://connect.garmin.com/activity/298006754
Orienteering - Urban (St Ives Urban) 57:59 [2] 6.7 km (8:39 / km) +80m 8:10 / km
(injured) shoes: Saucony Powergrid Triumph 10 g
Walked around most of the longest course - skipped controls 6, 10, 25 and 26. Ankle strapped very tightly.
Good fun area to go round and would have liked to have run it. Cut the distance by losing 6 as the best route was to dogleg back through the town.
Slightly unsure 1-2. Had trouble descending the hill after 11 and found going straight 20-21 a struggle as the tussocks were rocking my foot.
Felt at the end that I had probably walked too far.
http://connect.garmin.com/activity/298006473
Good fun area to go round and would have liked to have run it. Cut the distance by losing 6 as the best route was to dogleg back through the town.
Slightly unsure 1-2. Had trouble descending the hill after 11 and found going straight 20-21 a struggle as the tussocks were rocking my foot.
Felt at the end that I had probably walked too far.
http://connect.garmin.com/activity/298006473
Tuesday Apr 9, 2013 #
Running - off road (BOK training run) 1:00:23 [3] 9.59 km (6:18 / km) +185m 5:45 / km
slept:6.0 shoes: Saucony Powergrid Triumph 10 g
BOK training run from Portbury.
Not a huge amount of pace in my legs still but was running consistently. Kept going all the way up the hill through the wood at the start but wasn't treating it as an effort.
Left the others to get lost at the end and did two laps of the rugby pitch waiting for them to catch up.
http://connect.garmin.com/activity/295769894
Not a huge amount of pace in my legs still but was running consistently. Kept going all the way up the hill through the wood at the start but wasn't treating it as an effort.
Left the others to get lost at the end and did two laps of the rugby pitch waiting for them to catch up.
http://connect.garmin.com/activity/295769894
Saturday Apr 6, 2013 #
Orienteering race (NGOC Flaxley) 1:11:58 [3] 6.6 km (10:54 / km) +250m 9:10 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1
5.6k blue.
First run on this map and had heard the stories. Not quite as bad as I had expected but had written this off as a bad run before I had started anyway.
Tried running to 1 but out of energy after 100 yards - still not recovered from JK and yesterday. Let Brian Hughes start 90s in front of me but he messed up 1 and I caught him.
Everybody else over-estimated how far they had gone to 2 so stopped 200 yards too short - I caught 5 or so and told them they were nowhere near - got the control bang on. 2-3 through the brambles was horrible - went due east until I picked up the right path - me and Chris Farr were lucky to come out somewhere obvious! People messing up 4 as well until I got there...
Both Brian and I too far down to 5 but I recovered more quickly. Fairly good up the hill to 9 but lacking energy. Round paths 10-11 as fed up with undergrowth. Bit of a blank at 13 - stopped 20 yards from control and felt lost. Pulled astray by others at 15 but my line was good.
Think I helped Brian out a few times today - surely an undisputed victory to me? 10 mins down on Joe, 12 on Mark S (both must have been trying), but ahead of Alice and Patrick.
Won't be rushing back here but it beats Worlebury by miles and isn't any worse than Wentwood.
http://connect.garmin.com/activity/294100856
First run on this map and had heard the stories. Not quite as bad as I had expected but had written this off as a bad run before I had started anyway.
Tried running to 1 but out of energy after 100 yards - still not recovered from JK and yesterday. Let Brian Hughes start 90s in front of me but he messed up 1 and I caught him.
Everybody else over-estimated how far they had gone to 2 so stopped 200 yards too short - I caught 5 or so and told them they were nowhere near - got the control bang on. 2-3 through the brambles was horrible - went due east until I picked up the right path - me and Chris Farr were lucky to come out somewhere obvious! People messing up 4 as well until I got there...
Both Brian and I too far down to 5 but I recovered more quickly. Fairly good up the hill to 9 but lacking energy. Round paths 10-11 as fed up with undergrowth. Bit of a blank at 13 - stopped 20 yards from control and felt lost. Pulled astray by others at 15 but my line was good.
Think I helped Brian out a few times today - surely an undisputed victory to me? 10 mins down on Joe, 12 on Mark S (both must have been trying), but ahead of Alice and Patrick.
Won't be rushing back here but it beats Worlebury by miles and isn't any worse than Wentwood.
http://connect.garmin.com/activity/294100856
Friday Apr 5, 2013 #
Running - off road 58:12 [3] 11.05 km (5:16 / km) +105m 5:02 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 g
In Whitbourne today and for once it wasn't flooded so took advantage and went for an explore to make up for no run on Tuesday.
Around past the shooting house, through the fields down to the Sapey Brook, along to the big weir sneaky route up through the trees then around the block with two goes up Church Bank and an effort (into a very very strong headwind) along to the waterworks - perversely it was uphill too!
Surprisingly little changed since I last went round. Still seems everyone recognises me. Had a brief chat with the vicar. Bits of snow still on the ground but warm and sunny when out of the wind. Some sharp climbs in places.
Ankerdine looked tempting but wasn't up for running along the main road and not wearing the right shoes for fording the Teme behind the Court.
Some very friendly Hereford cattle and a lovely calf. Saw an otter too.
http://connect.garmin.com/activity/293602334
In hindsight, probably should have done more stretching after the JK as this became more of a struggle after the first 5k.
Around past the shooting house, through the fields down to the Sapey Brook, along to the big weir sneaky route up through the trees then around the block with two goes up Church Bank and an effort (into a very very strong headwind) along to the waterworks - perversely it was uphill too!
Surprisingly little changed since I last went round. Still seems everyone recognises me. Had a brief chat with the vicar. Bits of snow still on the ground but warm and sunny when out of the wind. Some sharp climbs in places.
Ankerdine looked tempting but wasn't up for running along the main road and not wearing the right shoes for fording the Teme behind the Court.
Some very friendly Hereford cattle and a lovely calf. Saw an otter too.
http://connect.garmin.com/activity/293602334
In hindsight, probably should have done more stretching after the JK as this became more of a struggle after the first 5k.
Wednesday Apr 3, 2013 #
Note
I like the ranking list today - now have three scores of my own over 1200!
Monday Apr 1, 2013 #
Orienteering (JK Relay) 34:20 [3] 5.3 km (6:29 / km) +185m 5:31 / km
slept:5.0 shoes: inov8 Mudclaw300 Yellow1
JK Relays. 5.1km 225 climb 2nd leg.
Mark came in a bit earlier than I had expected so still running against some faster people. Didn't see much of other people after 2 mins though.
Walked most of the hill to 1. Hesitant to 2 and 4. Didn't realise 5 was beyond the first path so lost 10s checking. Contoured low for 8 as easier for me to run. Tripped a bit on the descent to the spectator control and lost two places. Then saw Ifor behind me and knew I didn't stand much chance against him on the descents.
Unlike Ifor, I found his control 13 bang on but mine was a bit further. Walked hill to 14 as per Saturday then quick-ish for me to 15 but saw the control and disregarded it as being mine, thus letting Ifor past. Held up to 16 but couldn't descend very quickly. Closed the gap right up on the run in so must have been down to a second or so at handover.
Glad I didn't have to run any further.
Was ahead of Mark Burley's time at the spectator control for the same distance. Paul had same gaffles as me and I was ahead of him up to 7! Roughly 1-2 mins down on Mark S, Keith and Ifor's times for the short leg.
Probably my best JK to date.
http://connect.garmin.com/activity/291789316
Mark came in a bit earlier than I had expected so still running against some faster people. Didn't see much of other people after 2 mins though.
Walked most of the hill to 1. Hesitant to 2 and 4. Didn't realise 5 was beyond the first path so lost 10s checking. Contoured low for 8 as easier for me to run. Tripped a bit on the descent to the spectator control and lost two places. Then saw Ifor behind me and knew I didn't stand much chance against him on the descents.
Unlike Ifor, I found his control 13 bang on but mine was a bit further. Walked hill to 14 as per Saturday then quick-ish for me to 15 but saw the control and disregarded it as being mine, thus letting Ifor past. Held up to 16 but couldn't descend very quickly. Closed the gap right up on the run in so must have been down to a second or so at handover.
Glad I didn't have to run any further.
Was ahead of Mark Burley's time at the spectator control for the same distance. Paul had same gaffles as me and I was ahead of him up to 7! Roughly 1-2 mins down on Mark S, Keith and Ifor's times for the short leg.
Probably my best JK to date.
http://connect.garmin.com/activity/291789316