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Training Log Archive: TimM

In the 7 days ending Apr 18, 2017:

activity	#	time	miles		km		+m
Running	11	4:41:01	33.25	(8:27)	53.51	(5:15)	420
Orienteering	4	2:21:16	19.0	(7:26)	30.58	(4:37)	505
Running Drills	4	34:28	1.8	(19:07)	2.9	(11:53)	2
Total	11	7:36:45	54.05	(8:27)	86.99	(5:15)	927

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Tuesday Apr 18, 2017 #

6 PM

Running 38:53 [2] 7.63 km (5:06 / km) +67m 4:53 / km
shoes: Salomon S-Lab Sense Ultra 3

Really nice evening run on Buskett's. Love the place at the moment. Can't think of a time I've run on here and not seen a load of deer. Always think it would be a really cool relay area as well.
Legs a tad heavy, as expected. Also seem to be struggling with the pollen quite badly down here.

Monday Apr 17, 2017 #

7 AM

Running 15:41 [2] 3.18 km (4:56 / km) +2m 4:55 / km
shoes: Nike Zoom Elite 7 (2)

11 AM

Running warm up/down 9:07 [2] 1.6 km (5:43 / km) +29m 5:14 / km

Orienteering 32:02 [4] 6.76 km (4:44 / km) +201m 4:08 / km

3rd leg for Seb's Sneaky Snips. A fair number of decent teams out there today, but as expected Jack and Felly both had good runs and I went out in 4th (but really 3rd because EBOR mp'd) with Colm. We had different first gaffles but came to the bridge at the same time and exchanged some more codes, before realising we'd just run past the one on the bridge. Annoying and kinda surprised the SI Air hadn't picked it up anyway. Through the open just behind EBOR and hit my gaffles well. Knew NOC weren't too far behind but I was still surprised to see Pete right on my tail. Kept it clean through the light green and came back out into the open just behind EBOR but Pete came through me. Didn't take long to get dropped but kept the same effort and focus. Went to the wrong gaffle coming down the slope which meant they were almost out of sight and from then on it was a lonely affair. I knew the chances of catching them were slim but was also aware there were some fast 3rd leg runners behind so just tried to be clean. Was mostly fine, think my straight route on the longer one was bad option, and then proceeded to miss the weird one before slogging it in to the finish for 4th place. Not sure there's much I could have done about dropping a place really.

Running warm up/down 17:23 [2] 2.87 km (6:04 / km) +86m 5:17 / km

Sunday Apr 16, 2017 #

8 AM

Running 14:17 [2] 3.04 km (4:42 / km) +11m 4:36 / km
shoes: Nike Zoom Elite 7 (2)

Followed signs to a leisure park, thinking it would be a nice place to run but it was actually the kind of leisure park that is filled with tgi fridays, odeon etc.

12 PM

Running warm up/down 24:31 [2] 4.31 km (5:41 / km) +72m 5:15 / km

Running Drills warm up/down 3:37 [1] 0.31 km (11:29 / km) +2m 11:13 / km

Orienteering 1:08:40 [4] 14.3 km (4:48 / km) +255m 4:25 / km

Technically it was mostly a controlled performance. Very scrappy at the beginning, particularly on 2 but settled in to a safe rhythm. Some of the routes may have been sub optimal but can't say really. Crossed the road and told myself to keep it solid until spectator, then proceeded to lose some significant chunks of time in that section. Nearly came to the road on 13 but big error on 15. Didn't climb enough and couldn't understand what was going on with the veg. Weird control at 17 and was a bit of a mug. Then tried to take a few risks in the last part, not sure about route to 22 but pretty solid for the rest. One slightly silly bit to 26 trying to cut through green.
Physically, went off very relaxed on purpose and kind of stayed that way throughout. Felt like I had a loft left but still took a gel at the crossing just in case. Worst I felt was through spectator but then felt strong all the way to the finish, never really struggling that hard. Could have perhaps gone harder but difficult to say. Overall a bang average performance, two main errors but for the most part quite good. Enjoyed racing solo on a long, could have done better but fair play to those who did. That's the individual part of my last jk for a while done - underwhelming but don't seem that bothered by it any more.

Running warm up/down 10:26 [2] 1.63 km (6:25 / km) +13m 6:10 / km

Saturday Apr 15, 2017 #

8 AM

Running 15:42 [2] 3.16 km (4:58 / km) +11m 4:53 / km
shoes: Nike Zoom Elite 7 (2)

12 PM

Running 18:49 [2] 3.39 km (5:33 / km) +42m 5:13 / km

Running Drills 10:18 [1] 0.96 km (10:43 / km)

Orienteering 24:07 [4] 5.12 km (4:43 / km) +46m 4:31 / km

Poor line to 3 and 4, very bad direction to 12 (hard to say how much but this was biggest time loss), maybe should have cut the green at 16 but still it was rather demoralising to have Bash charge through, and worse that I couldn't keep up and got insta dropped. Feel as though I lost a bit of fight from there.

Running 15:30 [2] 2.74 km (5:40 / km) +14m 5:32 / km

Friday Apr 14, 2017 #

Event: JK 2017 - Jan Kjellström International Festival of Orienteering

8 AM

Running 14:44 [2] 3.03 km (4:52 / km) +5m 4:49 / km
shoes: Nike Zoom Elite 7 (2)

Another sunny pre podge jog. Quite enjoying the late start.

2 PM

Running warm up/down 14:53 [2] 2.84 km (5:14 / km) +5m 5:11 / km
shoes: Nike Lunaracer+ 3

Running Drills 9:07 [1] 0.57 km (16:06 / km)
shoes: Nike Lunaracer+ 3

Orienteering 16:27 [5] 4.4 km (3:44 / km) +4m 3:43 / km
shoes: Nike Lunaracer+ 3

One big mistake followed by a few smaller ones resulted in substantial time loss. It's very frustrating to see that a bang average run could get me a decent result position wise at the moment, everyone keeps fucking it so that's something to keep in mind the next few days. Fitness is there, won't take a lot for a good performance to come.

Running warm up/down 12:25 [2] 2.25 km (5:31 / km) +3m 5:29 / km
shoes: Nike Lunaracer+ 3

Thursday Apr 13, 2017 #

9 AM

Running 7:34 [2] 1.57 km (4:49 / km) +4m 4:46 / km
shoes: Nike Zoom Elite 7 (2)

To Bolton's Bench after a very tasty 12 hours of sleep.

Running Drills 11:26 [1] 1.06 km (10:48 / km)
shoes: Nike Zoom Elite 7 (2)

Drills n Skills.

Running 7:56 [2] 1.56 km (5:05 / km) +6m 4:59 / km
shoes: Nike Zoom Elite 7 (2)

Home for podge.

Wednesday Apr 12, 2017 #

4 PM

Running 43:10 [2] 8.71 km (4:57 / km) +49m 4:49 / km
shoes: Salomon S-Lab Sense Ultra 3

Sunny 40 on Matley. Big herd of deer at the bottom which was nice.

C • Oh jesus christ 2

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