Training Log Archive: rcroIn the 30 days ending Sep 30, 2014:
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Monday Sep 29, 2014 #
Running (Westbury Harriers) 46:28 [3] 9.22 km (5:02 / km) +95m 4:48 / km
slept:4.5 (injured) shoes: Saucony Powergrid Triumph 10 r
Westbury Harriers.
Running down with group 3 as not sure how it would feel - ankle was fine but legs feeling bad after a week of no stretching.
No trouble up the hills (apart from legs), and there was somebody else quick up them for me to run with. Down the hill less good, and had to run quite a bit differently to how I often do, but managed to get a reasonable pace on going down Falcondale Road.
http://app.strava.com/activities/201159788
Running down with group 3 as not sure how it would feel - ankle was fine but legs feeling bad after a week of no stretching.
No trouble up the hills (apart from legs), and there was somebody else quick up them for me to run with. Down the hill less good, and had to run quite a bit differently to how I often do, but managed to get a reasonable pace on going down Falcondale Road.
http://app.strava.com/activities/201159788
Saturday Sep 27, 2014 #
Event: League 1
Orienteering race (NGOC League 1) 51:28 [3] 8.1 km (6:21 / km) +160m 5:47 / km
slept:5.0 (injured) shoes: VJ Integrator High (1)
NGOC league at Minchinhampton. 7.4km blue.
Going pretty slowly and steadily due to ankle - which was taped quite thoroughly. Hurt a bit on the uphill and didn't have the movement for descending so well down on the likes of Clive and Pete. Luckily course was fairly easy on ankle compared to what it could have been.
Course fairly easy but a little unsure at 2 - lots of people milling around lost made me more tentative, but I kept on and found it. Think Andy Creber's helicopter was watching - I think it was following Judith to annoy her!
Pete caught up 7 mins by control 7 but proceeded to make lots of small misses to only get anorther minute ahead by the end.
Not too bad a result for going with an injury. Think it was the tape causing more discomfort than sprain today, but it did feel much more delicate when ankle boots and tape removed after I finished. Good to see so many orienteers socialising by the ice cream shop after.
http://www.strava.com/activities/200086716
Going pretty slowly and steadily due to ankle - which was taped quite thoroughly. Hurt a bit on the uphill and didn't have the movement for descending so well down on the likes of Clive and Pete. Luckily course was fairly easy on ankle compared to what it could have been.
Course fairly easy but a little unsure at 2 - lots of people milling around lost made me more tentative, but I kept on and found it. Think Andy Creber's helicopter was watching - I think it was following Judith to annoy her!
Pete caught up 7 mins by control 7 but proceeded to make lots of small misses to only get anorther minute ahead by the end.
Not too bad a result for going with an injury. Think it was the tape causing more discomfort than sprain today, but it did feel much more delicate when ankle boots and tape removed after I finished. Good to see so many orienteers socialising by the ice cream shop after.
http://www.strava.com/activities/200086716
Wednesday Sep 24, 2014 #
Orienteering race (Perham Down) 1:00:21 [3] 9.8 km (6:09 / km) +160m 5:42 / km
slept:5.0 shoes: VJ Integrator High (1)
MLS at Perham Down. 8.3km brown course.
Bit of a dodgy map in places - particularly around 1, but was running ok despite feeling yesterday. Slow on the hills.
Navigation fairly straightforward so just planned routes that avoided losing/gaining height unnecessarily. Fine up until just after 12 when was too busy watching to make sure a Land Rover was stopping for me to run past to see a big rut in the ground that turned ankle quite badly - hurt a lot up the hill but was then ok until the millions of rabbit holes at the end - no swelling but has been iced but won't be running on it tomorrow now.
http://app.strava.com/activities/198857688
Bit of a dodgy map in places - particularly around 1, but was running ok despite feeling yesterday. Slow on the hills.
Navigation fairly straightforward so just planned routes that avoided losing/gaining height unnecessarily. Fine up until just after 12 when was too busy watching to make sure a Land Rover was stopping for me to run past to see a big rut in the ground that turned ankle quite badly - hurt a lot up the hill but was then ok until the millions of rabbit holes at the end - no swelling but has been iced but won't be running on it tomorrow now.
http://app.strava.com/activities/198857688
Tuesday Sep 23, 2014 #
Running - off road (Tintern) 1:10:58 [3] 11.17 km (6:21 / km) +385m 5:25 / km
slept:5.0 shoes: inov8 Roclite295 (2)
MDC run from Tintern.
Nice group and nice pace - with a maniac dog that had a tendency to run at you at incredible speed!
Going quite well up first bit of hill - only going fast enough to match Mark, but struggling as it dragged on. Then lost my crawler gear completely not long before Devil's Pulpit.
Torch battery appears to be running low as light very dim under trees, but still managed a pretty good descent through the field. Looks like a lot of the time I was going faster than at the Tintern Trot.
Enjoyed it - may try and come again when timings and venues are next so convenient.
http://www.strava.com/activities/198579664/overvie...
Surprised at 385m height climb - didn't think it was actually more than 250m.
Nice group and nice pace - with a maniac dog that had a tendency to run at you at incredible speed!
Going quite well up first bit of hill - only going fast enough to match Mark, but struggling as it dragged on. Then lost my crawler gear completely not long before Devil's Pulpit.
Torch battery appears to be running low as light very dim under trees, but still managed a pretty good descent through the field. Looks like a lot of the time I was going faster than at the Tintern Trot.
Enjoyed it - may try and come again when timings and venues are next so convenient.
http://www.strava.com/activities/198579664/overvie...
Surprised at 385m height climb - didn't think it was actually more than 250m.
Sunday Sep 21, 2014 #
Event: London City Race
Orienteering - Urban race (London City Race) 48:06 [5] 9.9 km (4:52 / km) +40m 4:46 / km
slept:4.0 shoes: Saucony Powergrid Triumph 10 r
London City Race. 7.1km Men Open course (for the non elites).
Didn't spend too much time looking at map from start so ran in same direction as person in front - in hindsight not the shortest. After this got into it and picking reasonable route choices around the city but most importantly, keeping moving and being decisive.
Went right round Bishopgate on 13-14 - had to fight through a lot of people early on but soon cleared and think this was best.
Then, the Barbican. Mark had discussed old map at some length on way in so I had simplified the map down in to three levels, and had planned route choices based on which level the controls sites were in advance - so it was just a case of identify level, identify route, run. Worked a treat and started gaining places from here. Did take a little while to be sure where 17 actually was - almost required a stop to read the fine lines on the map.
In the last loop spent a long time trying to work out 22 - again almost came to a stop - if I couldn't work it out was going to go right round to east and play safe. Got the level sorted and took the sneaky tunnel to the west, came out on right level and sneaked past the person in front of me!
Back to the pre-planned routes in Barbican to finish. Turns out there was a second equally good route though the curved tunnel on 24-25, but as Mark failed to take it meant I leapfrogged him at the final control!
Quite a nice run. Happy with the route choice, running and planning ahead today. Think the work understanding the Barbican paid off and my map generalisation to retain just the bare bones (i.e. only reading the levels) meant I spent less time reading than others, hence ran faster.
Headlines of the day probably that the megabus was pretty good - definitely worth £13 return. Am sure I'll find a good use for my newly acquired Barbican map wall tile eventually.
http://www.strava.com/activities/197710271/overvie...
Didn't spend too much time looking at map from start so ran in same direction as person in front - in hindsight not the shortest. After this got into it and picking reasonable route choices around the city but most importantly, keeping moving and being decisive.
Went right round Bishopgate on 13-14 - had to fight through a lot of people early on but soon cleared and think this was best.
Then, the Barbican. Mark had discussed old map at some length on way in so I had simplified the map down in to three levels, and had planned route choices based on which level the controls sites were in advance - so it was just a case of identify level, identify route, run. Worked a treat and started gaining places from here. Did take a little while to be sure where 17 actually was - almost required a stop to read the fine lines on the map.
In the last loop spent a long time trying to work out 22 - again almost came to a stop - if I couldn't work it out was going to go right round to east and play safe. Got the level sorted and took the sneaky tunnel to the west, came out on right level and sneaked past the person in front of me!
Back to the pre-planned routes in Barbican to finish. Turns out there was a second equally good route though the curved tunnel on 24-25, but as Mark failed to take it meant I leapfrogged him at the final control!
Quite a nice run. Happy with the route choice, running and planning ahead today. Think the work understanding the Barbican paid off and my map generalisation to retain just the bare bones (i.e. only reading the levels) meant I spent less time reading than others, hence ran faster.
Headlines of the day probably that the megabus was pretty good - definitely worth £13 return. Am sure I'll find a good use for my newly acquired Barbican map wall tile eventually.
http://www.strava.com/activities/197710271/overvie...
Note
I think I'll take the rather unbelievable ranking points (1315!). Paul? You'd better be taking note...
Saturday Sep 20, 2014 #
Event: BOK Saturday Winter Series
Orienteering (Greyfield Woods) 53:01 [3] 5.4 km (9:49 / km) +170m 8:29 / km
slept:5.0 weight:71kg shoes: VJ Integrator High (1)
BOK series at Greyfield Wood. 4.7km green.
Not trying too hard as don't want an injury before tomorrow. Result was a race where I ended up leading Alison into each control in first half, get away, and then have her catch on each dodgy descent down into control.
12 was in the wrong place - about 50m too far NW and binned 2 mins. 18 also in the wrong place but map also pretty wrong here and another 2 mins binned looking in the right place for it.
14 just wasn't much fun fighting through waste deep bramble for 2 mins to get out, and exiting 16 to south turned out to be a mistake as almost impenetrable (not white).
Thinking on way to 20, seeing some lovely woodland just left of path, that today's course seemed to only take us in to crap and avoid the runnable bits. True to form, 20 was after the nice bit had ended.
Winning time was just over 10 min/k.
Charles is right about orienteering in the summer. September probably isn't the best time for orienteering in Greyfield Woods. Would be much better in the winter/spring, on a map with brown features mapped correctly!
http://www.strava.com/activities/197039739
Not trying too hard as don't want an injury before tomorrow. Result was a race where I ended up leading Alison into each control in first half, get away, and then have her catch on each dodgy descent down into control.
12 was in the wrong place - about 50m too far NW and binned 2 mins. 18 also in the wrong place but map also pretty wrong here and another 2 mins binned looking in the right place for it.
14 just wasn't much fun fighting through waste deep bramble for 2 mins to get out, and exiting 16 to south turned out to be a mistake as almost impenetrable (not white).
Thinking on way to 20, seeing some lovely woodland just left of path, that today's course seemed to only take us in to crap and avoid the runnable bits. True to form, 20 was after the nice bit had ended.
Winning time was just over 10 min/k.
Charles is right about orienteering in the summer. September probably isn't the best time for orienteering in Greyfield Woods. Would be much better in the winter/spring, on a map with brown features mapped correctly!
http://www.strava.com/activities/197039739
Thursday Sep 18, 2014 #
Running intervals (Westbury Harriers) 50:20 [4] 7.69 km (6:33 / km)
slept:5.0 weight:71kg shoes: Saucony Powergrid Triumph 10 r
Spent the day in meetings with reinsurers, mostly eating pastries so maybe not in best form. Struggling with the heat and humidity - 23.5 degrees.
Short timed pyramids - 30-60-120-60-30 x3, 30s rest between, 2 mins between efforts. Didn't think I was trying too hard but the heat made it hard. Put a little more effort into the final set and was significantly faster.
Not wanting to knacker myself before Sunday but think it was a good session all the same.
http://www.strava.com/activities/196334961/laps
Short timed pyramids - 30-60-120-60-30 x3, 30s rest between, 2 mins between efforts. Didn't think I was trying too hard but the heat made it hard. Put a little more effort into the final set and was significantly faster.
Not wanting to knacker myself before Sunday but think it was a good session all the same.
http://www.strava.com/activities/196334961/laps
Wednesday Sep 17, 2014 #
Orienteering 1:26:29 [3] 11.34 km (7:38 / km) +170m 7:06 / km
slept:5.0 shoes: VJ Integrator High (1)
MLS at Brambleshott. 8.4km brown.
On the shittiness scale this was a "Penpole". Many controls in the wrong place, features in the wrong place and map so out of date for paths and vegetation it's unuseable for orienteering at the moment.
Basic translation was fast run=thigh deep bramble, rough open=shoulder deep bracken, undergrowth screen/lt green/dk green=runnable. Got very fed up after 10 mins of fighting through brambles. Had a control in the middle of a gorse thicket to liven things up a bit.
Lost a lot of time on 21 - simple control site next to path - go along and turn left. Unfortunately, at some point since the map was drawn, the paths had changed course and the control was off some way to the right instead.
Got as far as control 26, but it was a complete bingo control - depression in 8ft deep bracken, where the attackpoint would be a nearby path junction. Just there wasn't a path junction, and the vegetation boundary (white/yellow) wasn't there either. Went in optimistically on an unmapped ride but didn't find any depression and went on. Passed lots of rides that could have been the missing path junction but eventually found myself at the path junction two along from where I wanted (didn't see the previous one either). Went back, then wondered what the point was in spending hours to look for a bingo control and gave up.
Found several other major map errors with paths on way back to finish, and with some help from Ian Ditchfield, found the finish too - hidden in a big block of bracken when intuition suggests it be visible and in the open.
Still, could have been worse. Green course first control 100 yards or so from correct place and right next to parking - many lost more than 5 mins. Luckily it had been re-sited by the time I got to it following complaints.
http://www.strava.com/activities/195784070/overvie...
On the shittiness scale this was a "Penpole". Many controls in the wrong place, features in the wrong place and map so out of date for paths and vegetation it's unuseable for orienteering at the moment.
Basic translation was fast run=thigh deep bramble, rough open=shoulder deep bracken, undergrowth screen/lt green/dk green=runnable. Got very fed up after 10 mins of fighting through brambles. Had a control in the middle of a gorse thicket to liven things up a bit.
Lost a lot of time on 21 - simple control site next to path - go along and turn left. Unfortunately, at some point since the map was drawn, the paths had changed course and the control was off some way to the right instead.
Got as far as control 26, but it was a complete bingo control - depression in 8ft deep bracken, where the attackpoint would be a nearby path junction. Just there wasn't a path junction, and the vegetation boundary (white/yellow) wasn't there either. Went in optimistically on an unmapped ride but didn't find any depression and went on. Passed lots of rides that could have been the missing path junction but eventually found myself at the path junction two along from where I wanted (didn't see the previous one either). Went back, then wondered what the point was in spending hours to look for a bingo control and gave up.
Found several other major map errors with paths on way back to finish, and with some help from Ian Ditchfield, found the finish too - hidden in a big block of bracken when intuition suggests it be visible and in the open.
Still, could have been worse. Green course first control 100 yards or so from correct place and right next to parking - many lost more than 5 mins. Luckily it had been re-sited by the time I got to it following complaints.
http://www.strava.com/activities/195784070/overvie...
Tuesday Sep 16, 2014 #
Running 1:10:34 [3] 12.08 km (5:50 / km) +95m 5:37 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
From Winterbourne down along river to Frenchay and back via Blackhorse.
Not really trying tonight and lots of hanging around for Michael so surprised to have covered so much distance in the time. Seems everybody was running fairly well tonight.
http://www.strava.com/activities/195473897/overvie...
Not really trying tonight and lots of hanging around for Michael so surprised to have covered so much distance in the time. Seems everybody was running fairly well tonight.
http://www.strava.com/activities/195473897/overvie...
Monday Sep 15, 2014 #
Note
(rest day)
Not up for 6 days in a row just yet
Sunday Sep 14, 2014 #
12 PM
Orienteering race (Caddihoe Chase) 1:33:51 [3] 12.43 km (7:33 / km) +305m 6:44 / km
slept:5.0 weight:69.5kg shoes: VJ Integrator High (1)
Caddihoe Chase Day 2 at Mallards Pike.
2 hours despatching runners in the chasing start. People told me it was really stressful and hard work. I found it incredibly easy - seems our start lines impressed most runners. Downside was that I had to forfeit my place in the chase - and the penultimate Brown runner was Kris, 50 minutes ahead... So I first saw another orienteer 80 minutes into the run!
Wasn't really going to go too hard as not that important a race, and binning 90-120s on first control wasn't really a problem given how seriously I was taking it. Then something weird happened and I spiked the next 18 controls so it meant I had to put a bit more effort in towards the end!
Cut the corner on 4, but went paths to 5. Toilet break after 8 as wasn't racing, then didn't find the path I wanted on way to 9 so took the indistinct around the slag heap - which may well have been a better route anyway? Eastern path on 11-12 and had nice valley and bush to guide you in to control.
Wasn't quite on the line I wanted when crossing stream on 12-13 but found knoll and bearing from there - pleased to hit as there was no plan B.
Long leg - round Go-Ape, cut across and up to hairpin in main path, then right round as per yesterday - couldn't face the hill and my running speed today was fairly good but hills poor. Happy this route suited me better but am probably down on the splits anyway. Wasn't sure if dark green before control was windblow but bearing from gully/track junction and hit fine.
Slightly off on 19 but easy terrain and map good. Too high and 20 and overshot, but turned back and saw control - 30s loss.
Appreciated the cheering crowds in the "amphitheatre" as I came in to finish.
Really good weekend. Agree with Pete that his course for today was better, but both were good and made the best use of the area - you don't expect it to be clear in September but there was barely any undergrowth today. Suspect my good navigation is more to do with the new map having all the features in the right place as others seemed to have been hitting them too. Good to be back orienteering in the forest again.
http://www.strava.com/activities/194444438/overvie...
2 hours despatching runners in the chasing start. People told me it was really stressful and hard work. I found it incredibly easy - seems our start lines impressed most runners. Downside was that I had to forfeit my place in the chase - and the penultimate Brown runner was Kris, 50 minutes ahead... So I first saw another orienteer 80 minutes into the run!
Wasn't really going to go too hard as not that important a race, and binning 90-120s on first control wasn't really a problem given how seriously I was taking it. Then something weird happened and I spiked the next 18 controls so it meant I had to put a bit more effort in towards the end!
Cut the corner on 4, but went paths to 5. Toilet break after 8 as wasn't racing, then didn't find the path I wanted on way to 9 so took the indistinct around the slag heap - which may well have been a better route anyway? Eastern path on 11-12 and had nice valley and bush to guide you in to control.
Wasn't quite on the line I wanted when crossing stream on 12-13 but found knoll and bearing from there - pleased to hit as there was no plan B.
Long leg - round Go-Ape, cut across and up to hairpin in main path, then right round as per yesterday - couldn't face the hill and my running speed today was fairly good but hills poor. Happy this route suited me better but am probably down on the splits anyway. Wasn't sure if dark green before control was windblow but bearing from gully/track junction and hit fine.
Slightly off on 19 but easy terrain and map good. Too high and 20 and overshot, but turned back and saw control - 30s loss.
Appreciated the cheering crowds in the "amphitheatre" as I came in to finish.
Really good weekend. Agree with Pete that his course for today was better, but both were good and made the best use of the area - you don't expect it to be clear in September but there was barely any undergrowth today. Suspect my good navigation is more to do with the new map having all the features in the right place as others seemed to have been hitting them too. Good to be back orienteering in the forest again.
http://www.strava.com/activities/194444438/overvie...
3 PM
Orienteering 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Powergrid Triumph 10 g
Reluctant control collecting, but as my car was parked a mile away from assembly, and next to these controls agreed despite tiredness/dehydration. Can understand why people get volunteer fatigue!
Plenty of wildlife about this afternoon - a shrew, a boar, some deer; and then an eagle being taken for a walk in Lydney on the drive home.
Plenty of wildlife about this afternoon - a shrew, a boar, some deer; and then an eagle being taken for a walk in Lydney on the drive home.
Saturday Sep 13, 2014 #
1 PM
Orienteering race (Caddihoe Chase) 1:22:01 [3] 10.08 km (8:08 / km) +395m 6:48 / km
slept:4.0 weight:69.9kg shoes: VJ Integrator High (1)
Caddihoe Chase at Blakeney Hill. 8.6km Brown.
Started off the day with 3 hours on start duty and didn't really feel like running after. My running showed this and I was pretty knackered by control 1. Stopped for toilet break shortly after then caught in brambles on embankment up to 2.
Similarly struggling to walk up to 3 and across to 4 - very very slow. Tempted by the right round the top route on 5-6, which would normally suit me well but just didn't think I had enough running pace for the distance, so took a hybrid route round the main path, slowly. Thought I'd drifted south (as I planned) heading in to 6 but didn't - relocated from the big gully to N and found it ok.
Started to feel like I was moving after 7! Alright, incredibly slowly down the slope into 9 then... 10/11 seemed to have interesting contours, and beautiful forest. Bit confused on 12 but as uphill was barely walking so had plenty of time to think. Agree Mark's interpretation right - veg boundary marginally further north than mapped.
Path route to east on 15-16 looked to be by far the best and most obvious route, with lovely attackpoint, but seems I was only one to do this. Overtook a few people here. Paced along path for 17 (I never pace!) and hit control spot on - did well not to be distracted by Paul Taunton looking for dead bodies in adjacent hole.
Small miss on 18 but surprised by how nice running it was as I thought that bit was supposed to be crap. Hit 19 well but admit to following on 20 (hence I found it, as I wasn't expecting it to be there!) but should have followed on 21 as my animal track petered out into brambles.
Enjoyed the course, more so once I got going at 7, and terrain was lovely - worthy of a championship race, surprisingly little undergrowth. Think it was at the more physical end of brown but that normally suits me. New map seems good, felt in touch with it all the way round -will spend a bit of time comparing against old.
http://www.strava.com/activities/193991850/overvie...
Started off the day with 3 hours on start duty and didn't really feel like running after. My running showed this and I was pretty knackered by control 1. Stopped for toilet break shortly after then caught in brambles on embankment up to 2.
Similarly struggling to walk up to 3 and across to 4 - very very slow. Tempted by the right round the top route on 5-6, which would normally suit me well but just didn't think I had enough running pace for the distance, so took a hybrid route round the main path, slowly. Thought I'd drifted south (as I planned) heading in to 6 but didn't - relocated from the big gully to N and found it ok.
Started to feel like I was moving after 7! Alright, incredibly slowly down the slope into 9 then... 10/11 seemed to have interesting contours, and beautiful forest. Bit confused on 12 but as uphill was barely walking so had plenty of time to think. Agree Mark's interpretation right - veg boundary marginally further north than mapped.
Path route to east on 15-16 looked to be by far the best and most obvious route, with lovely attackpoint, but seems I was only one to do this. Overtook a few people here. Paced along path for 17 (I never pace!) and hit control spot on - did well not to be distracted by Paul Taunton looking for dead bodies in adjacent hole.
Small miss on 18 but surprised by how nice running it was as I thought that bit was supposed to be crap. Hit 19 well but admit to following on 20 (hence I found it, as I wasn't expecting it to be there!) but should have followed on 21 as my animal track petered out into brambles.
Enjoyed the course, more so once I got going at 7, and terrain was lovely - worthy of a championship race, surprisingly little undergrowth. Think it was at the more physical end of brown but that normally suits me. New map seems good, felt in touch with it all the way round -will spend a bit of time comparing against old.
http://www.strava.com/activities/193991850/overvie...
4 PM
Orienteering 35:00 [2] 2.8 km (12:30 / km) +110m 10:27 / km
shoes: VJ Integrator High (1)
Pete was short of helpers so collected in controls at southern end of map. Started out at a jog but soon deteriorated and went a bit lightheaded and came pretty close to collapsing a few times - hadn't re-salted post run (but had a drink) and under-estimated just how hot it had been.
Recovered pretty quickly once taken salt in and had a trip up to Day 2 assembly to help put some tents up - all looks pretty smart so I hope it'll be another credit for Pat's hard work.
Recovered pretty quickly once taken salt in and had a trip up to Day 2 assembly to help put some tents up - all looks pretty smart so I hope it'll be another credit for Pat's hard work.
Thursday Sep 11, 2014 #
Running (Westbury Harriers) 48:40 [4] 6.63 km (7:20 / km)
slept:4.0 weight:70.9kg shoes: Saucony Powergrid Triumph 10 r
Westbury intervals. 10x 430m with about 50s rest between each.
Pleased it was on grass and not lots of short efforts as per previous few weeks as legs not feeling great after Tuesday. Because of this, purposely started out at 80-90% effort and eased myself into it.
Seemed to work as times are very consistent - 91, 91, 91, 93, 92, 92, 94, 93, 93, 89 - but felt like I was working hard towards the end. Suppose that's how intervals should be. Didn't think the recovery was going too well but clearly the previous weeks of 15s rest has made a massive difference.
Good session - glad I didn't skip it and stay at home.
http://www.strava.com/activities/193167968/overvie...
Pleased it was on grass and not lots of short efforts as per previous few weeks as legs not feeling great after Tuesday. Because of this, purposely started out at 80-90% effort and eased myself into it.
Seemed to work as times are very consistent - 91, 91, 91, 93, 92, 92, 94, 93, 93, 89 - but felt like I was working hard towards the end. Suppose that's how intervals should be. Didn't think the recovery was going too well but clearly the previous weeks of 15s rest has made a massive difference.
Good session - glad I didn't skip it and stay at home.
http://www.strava.com/activities/193167968/overvie...
Tuesday Sep 9, 2014 #
Running race (AXA 5.5) 37:45 [5] 8.85 km (4:16 / km) +75m 4:06 / km
slept:5.0 weight:70.8kg shoes: Saucony Powergrid Triumph 10 r
AXA 5.5 around Henbury/Hallen.
Still hurting from the weekend so not sure how well I would last. Turns out it was ok but the problem was stitch and really felt like I was struggling for the middle 3k or so. Managed to get the pace up again by the finish.
Despite how it felt at the time, pace was good and the overall time was also very good - 4 mins faster than Mark's previous best and still projected to give 10k PB by 2 mins or so. Just need to remember that I'm much stronger runner off road so should expect to be well down on the winners in a road race.
Glad I turned up - and pleased to be sub-40. Need to do a lot of stretching to make sure I don't seize up now.
http://www.strava.com/activities/192230000/overvie...
Still hurting from the weekend so not sure how well I would last. Turns out it was ok but the problem was stitch and really felt like I was struggling for the middle 3k or so. Managed to get the pace up again by the finish.
Despite how it felt at the time, pace was good and the overall time was also very good - 4 mins faster than Mark's previous best and still projected to give 10k PB by 2 mins or so. Just need to remember that I'm much stronger runner off road so should expect to be well down on the winners in a road race.
Glad I turned up - and pleased to be sub-40. Need to do a lot of stretching to make sure I don't seize up now.
http://www.strava.com/activities/192230000/overvie...
Sunday Sep 7, 2014 #
Event: British Middle Champs (UKOL)
Orienteering race (British Middles) 57:31 [3] 6.13 km (9:23 / km) +285m 7:37 / km
slept:5.0 weight:70.9kg shoes: VJ Integrator High (1)
British Middles at Brereton Spurs. 5km M21E course.
Much better event than yesterday, once we found the event. Area was much better than the details suggested too - made for a nice day.
The orienteering didn't go quite so well but as a percentage I suspect I messed up far fewer controls today than most days of the Lakes:
2 - 30s - just not seeing the control
3 - 30s - ran south rather than SW
5 - 20s - didn't see control
6 - 30s - crap route, went SE and realised going back via 4 was quicker just too late
7 - 60s - unsure where I was but found a spur - confirmed I was on the wrong one when the control was a digit out.
12 - 20s - went in from road too early and found control on bush
13 - 20s - veering to right but realised before hitting 14
15 - couldn't match map well around here but knew was roughly right. Getting very confused heading out towards 16 afterwards but eventually hit the fence - maybe 1 min over 14-16
18-19 - had no plan until half way there, rough underfoot but wasn't any real mistake
22 - 60s - veered some way left without realising and got confused
23/24/25 - 20s miss on each, but going very tough on 24 due to brashings
29 - 60s - not sure what to expect from the map, but did keep finding control 124 where I wanted mine to be - relocated twice to same hole and eventually found control on vague feature to NE.
No massive mistakes as legs were short, but lots of little ones add up to 7-7.5 mins - and think 50 mins is about what I should have expected from a clean run in that terrain. Quite happy that it was pleasant woodland, and that when I made a mistake I knew what I had done fairly quickly. Despite the time loss, in about the right place in the results so implies that quite a lot had scrappy runs today.
http://www.strava.com/activities/191358769/overvie...
Much better event than yesterday, once we found the event. Area was much better than the details suggested too - made for a nice day.
The orienteering didn't go quite so well but as a percentage I suspect I messed up far fewer controls today than most days of the Lakes:
2 - 30s - just not seeing the control
3 - 30s - ran south rather than SW
5 - 20s - didn't see control
6 - 30s - crap route, went SE and realised going back via 4 was quicker just too late
7 - 60s - unsure where I was but found a spur - confirmed I was on the wrong one when the control was a digit out.
12 - 20s - went in from road too early and found control on bush
13 - 20s - veering to right but realised before hitting 14
15 - couldn't match map well around here but knew was roughly right. Getting very confused heading out towards 16 afterwards but eventually hit the fence - maybe 1 min over 14-16
18-19 - had no plan until half way there, rough underfoot but wasn't any real mistake
22 - 60s - veered some way left without realising and got confused
23/24/25 - 20s miss on each, but going very tough on 24 due to brashings
29 - 60s - not sure what to expect from the map, but did keep finding control 124 where I wanted mine to be - relocated twice to same hole and eventually found control on vague feature to NE.
No massive mistakes as legs were short, but lots of little ones add up to 7-7.5 mins - and think 50 mins is about what I should have expected from a clean run in that terrain. Quite happy that it was pleasant woodland, and that when I made a mistake I knew what I had done fairly quickly. Despite the time loss, in about the right place in the results so implies that quite a lot had scrappy runs today.
http://www.strava.com/activities/191358769/overvie...
Note
No running tomorrow as shin wasn't too keen on more start-stop sprinting on hard surfaces yesterday. Should be fine but not sure following the weekend with long run on tarmac and then AXA-5 without a rest day is a good idea...
Saturday Sep 6, 2014 #
11 AM
Orienteering - Urban race (British Sprint Prologue) 17:23 [3] 3.45 km (5:02 / km) +50m 4:42 / km
slept:4.0 shoes: Saucony Powergrid Triumph 10 r
2.5km heat 1.1
Bit confused on 1-2 and stopped a building early to think how to do it right. Overshot 8 and forgot about last minute OOB (unmapped) on 10-11.
Because bridge shut off and marked on map (but not informed in start lane) took south route on 12-13. Not quicker.
Rest of the course was ok. Just missed out on making B final and felt a little short changed given our heat had over 10% more people than the other two, yet was not weighted any better.
Outcome from the morning was that the orienteering was ok, but the rest of the package for the day was awful - you had to be there to believe it.
http://www.strava.com/activities/190659075
Bit confused on 1-2 and stopped a building early to think how to do it right. Overshot 8 and forgot about last minute OOB (unmapped) on 10-11.
Because bridge shut off and marked on map (but not informed in start lane) took south route on 12-13. Not quicker.
Rest of the course was ok. Just missed out on making B final and felt a little short changed given our heat had over 10% more people than the other two, yet was not weighted any better.
Outcome from the morning was that the orienteering was ok, but the rest of the package for the day was awful - you had to be there to believe it.
http://www.strava.com/activities/190659075
2 PM
Orienteering - Urban race (British Sprint Final) 13:26 [3] 2.73 km (4:55 / km) +40m 4:35 / km
shoes: Saucony Powergrid Triumph 10 r
C1 final - 2.3km on straight line.
Fairly unexciting course but 14 needed a bit of thought. Managed to finish 4th - just down on 3rd and fairly close to the top two.
Found an unmapped tunnel afterwards - quite interesting. Heard Adam had a good long chat with the organiser and she gave him some useful pointers on how to improve his technique.
http://www.strava.com/activities/190659069
Fairly unexciting course but 14 needed a bit of thought. Managed to finish 4th - just down on 3rd and fairly close to the top two.
Found an unmapped tunnel afterwards - quite interesting. Heard Adam had a good long chat with the organiser and she gave him some useful pointers on how to improve his technique.
http://www.strava.com/activities/190659069
Thursday Sep 4, 2014 #
Running (Westbury Harriers) 52:19 [5] 7.97 km (6:34 / km)
slept:5.0 weight:70.9kg shoes: Saucony Powergrid Triumph 10 r
5x 30s/40s/50s/60s - 15s rest between efforts, 90s between blocks.
Hard session. Trying to get the recovery right but on 15s you've lost 10 by the time you've slowed down - hence didn't recover. Glad when it was over but it could have done me some good, hope I'm not aching for the weekend now.
http://www.strava.com/activities/189915362
Hard session. Trying to get the recovery right but on 15s you've lost 10 by the time you've slowed down - hence didn't recover. Glad when it was over but it could have done me some good, hope I'm not aching for the weekend now.
http://www.strava.com/activities/189915362
Tuesday Sep 2, 2014 #
Running 1:04:32 [3] 10.14 km (6:22 / km) +5m 6:21 / km
slept:5.0 shoes: Saucony Powergrid Triumph 10 r
Up the river from Oldbury on Severn.
Away from river the footpaths were either non existent or impenetrable so lost a lot of time trying to find a way through. Would be much better to stick to the tracks and skip out the fields next time.
http://www.strava.com/activities/189003316
Away from river the footpaths were either non existent or impenetrable so lost a lot of time trying to find a way through. Would be much better to stick to the tracks and skip out the fields next time.
http://www.strava.com/activities/189003316
Monday Sep 1, 2014 #
Running (Westbury Harriers) 52:44 [5] 11.74 km (4:30 / km) +30m 4:26 / km
slept:5.0 weight:70.9kg shoes: Saucony Powergrid Triumph 10 r
Westbury Group 2 on the most boring route ever.
Put in a steady effort down the Portway as far as BVR. Falling away at the back for the first 600m or so of the return but then built the speed up and had shot past everybody to be right at the front by Sea Mills - obviously am better at longer efforts rather than short if it takes so long to get a good speed up. Did leave me feeling fairly knackered by end of Portway but still seemed to have something in the tank to keep going at reasonable pace.
Hoped to better last week's 10k time but it seems that some of the regrouping loops put paid to that. Not far off though! Did well to overcome the thinking I was tired, as very little to think about when running for miles along dual carriageway with nothing else (apart from a peregrine near BVR) to distract me.
http://www.strava.com/activities/188497930/overvie...
Put in a steady effort down the Portway as far as BVR. Falling away at the back for the first 600m or so of the return but then built the speed up and had shot past everybody to be right at the front by Sea Mills - obviously am better at longer efforts rather than short if it takes so long to get a good speed up. Did leave me feeling fairly knackered by end of Portway but still seemed to have something in the tank to keep going at reasonable pace.
Hoped to better last week's 10k time but it seems that some of the regrouping loops put paid to that. Not far off though! Did well to overcome the thinking I was tired, as very little to think about when running for miles along dual carriageway with nothing else (apart from a peregrine near BVR) to distract me.
http://www.strava.com/activities/188497930/overvie...