Training Log Archive: ColmMIn the 1 days ending Apr 16, 2017:
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Sunday Apr 16, 2017 #
8 AM
Running 10:15 [2] 1.81 km (5:41 / km) +27m 5:17 / km
shakeout. stiff stiff legs.
11 AM
Running 19:08 [2] 3.57 km (5:21 / km) +72m 4:52 / km
shoes: inov8 X-Talon 190 (Mar '17)
Orienteering 2:01:45 21.18 km (5:45 / km) +384m 5:16 / km
40c shoes: inov8 X-Talon 190 (Mar '17)
JK Long M21E - 30th
Basically started out hard thinking my legs might last it. Was going alright, however some 20-30s misses on #1, #4, and 1min or so on #15.
Moving well enough, but when it came to #9 through to #14 or so, all the running hard & pounding on the fire-roads started to take it's toll. Coming into the map exchange I was starting to tire a bit.
Not all that surprising giving I haven't been running hard in rather a while.
Still, as planned, took a decent break and a gel at the road-crossing, and got into it again in the next bit. Already starting to take safer routes due to tiredness, but missed 30sec on #20 and #24, plus maybe to 15-20sec on #23.
Through the spectator, still hanging on, but tired & slowing. Took a 2nd gel. Desperate times.
Leftish to #31, still running, just. Down to #32, but just missed it, and carried on checking 2 other controls which clearly weren't mine, 2:30mins maybe lost, shocker.
Got moving again, but from #35 on it hit serious-bonk stage with getting home just being priority, the remainder included walking-breaks due to tiredness and hamstring cramps.
On #38, in the 100m from the ride to the control I had to take 2 sit-downs, as the hill was too steep for me, and I needed to control the hamstring & calf cramps.
What a bonk.
On a good day, 110mins or so would have been doable. But I will never be properly pleased with my strength until this is (at least close to) a sub-100min course.
Reckon I can get back to some sort of long-distance shape in 2 weeks or so if these lingering injuries are not a nuisance. Maybe a pretty big if.
Results
Basically started out hard thinking my legs might last it. Was going alright, however some 20-30s misses on #1, #4, and 1min or so on #15.
Moving well enough, but when it came to #9 through to #14 or so, all the running hard & pounding on the fire-roads started to take it's toll. Coming into the map exchange I was starting to tire a bit.
Not all that surprising giving I haven't been running hard in rather a while.
Still, as planned, took a decent break and a gel at the road-crossing, and got into it again in the next bit. Already starting to take safer routes due to tiredness, but missed 30sec on #20 and #24, plus maybe to 15-20sec on #23.
Through the spectator, still hanging on, but tired & slowing. Took a 2nd gel. Desperate times.
Leftish to #31, still running, just. Down to #32, but just missed it, and carried on checking 2 other controls which clearly weren't mine, 2:30mins maybe lost, shocker.
Got moving again, but from #35 on it hit serious-bonk stage with getting home just being priority, the remainder included walking-breaks due to tiredness and hamstring cramps.
On #38, in the 100m from the ride to the control I had to take 2 sit-downs, as the hill was too steep for me, and I needed to control the hamstring & calf cramps.
What a bonk.
On a good day, 110mins or so would have been doable. But I will never be properly pleased with my strength until this is (at least close to) a sub-100min course.
Reckon I can get back to some sort of long-distance shape in 2 weeks or so if these lingering injuries are not a nuisance. Maybe a pretty big if.
Results
11 PM
Running 14:13 [2] 2.65 km (5:22 / km) +75m 4:42 / km
Home from pub with conör.
Didn't warm down at all after the long, so this will actually have been useful.
Reduced taxi fare considerably.
Didn't warm down at all after the long, so this will actually have been useful.
Reduced taxi fare considerably.