Training Log Archive: AngusLIn the 31 days ending Dec 31, 2012:
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Sunday Dec 30, 2012 #
10 AM
Orienteering race (forest) 54:55 [4] 7.72 km (7:07 / km) +123m 6:35 / km
weight:75.4kg shoes: Inov8 MudClaw 333
GO Waggoners Wells
A good turnout from SLOW this morning, with Nigel and Linda Clemens bringing along ten from Thames Turbo, which is great!
Brown was more like a Blue at 6.45km and completed in just under 55 minutes. Quite thick gorse in places which was a little hard on the legs, and took a solid smack on the shin from a cut log end-on which is going to hurt.
Splits weren't available at download and it appears that the controls weren't properly synchronised, which is a bit frustrating. Further comments to come when GO posts out a duplicate map.
24th/52. Over-ran a good 20%. Race pace was 8.5 min/km.
Definitely aware that I'm carrying way too much weight after Christmas excess. Drastic action needed. Back on the bike to work.
A good turnout from SLOW this morning, with Nigel and Linda Clemens bringing along ten from Thames Turbo, which is great!
Brown was more like a Blue at 6.45km and completed in just under 55 minutes. Quite thick gorse in places which was a little hard on the legs, and took a solid smack on the shin from a cut log end-on which is going to hurt.
Splits weren't available at download and it appears that the controls weren't properly synchronised, which is a bit frustrating. Further comments to come when GO posts out a duplicate map.
24th/52. Over-ran a good 20%. Race pace was 8.5 min/km.
Definitely aware that I'm carrying way too much weight after Christmas excess. Drastic action needed. Back on the bike to work.
Thursday Dec 20, 2012 #
11 AM
Road Running 1:02:45 [3] 12.68 km (4:57 / km) +11m 4:56 / km
shoes: New Balance MR1080BW v2.1
Hampton Court to Kingston
Wednesday Dec 19, 2012 #
12 PM
Orienteering race (forest) 1:26:05 [3] *** 10.69 km (8:03 / km) +214m 7:19 / km
spiked:14/22c weight:73.5kg shoes: Inov8 MudClaw 333
BAOC Bagshot Heath
From a great fast start, a real disaster. Thrown concentration having upped my pace when control #9 was missing and we re-grouped. I then tried to break again, over-ran #10 by some distance and got properly lost at #11. The rest of my run was at a dis-spirited lower pace. Details in the splits analysis.
Race pace was a shocking 10:51/km; over-ran 35%.
From a great fast start, a real disaster. Thrown concentration having upped my pace when control #9 was missing and we re-grouped. I then tried to break again, over-ran #10 by some distance and got properly lost at #11. The rest of my run was at a dis-spirited lower pace. Details in the splits analysis.
Race pace was a shocking 10:51/km; over-ran 35%.
Monday Dec 17, 2012 #
11 AM
Road Cycling 2:14:17 [3] 57.76 km (25.8 kph) +469m
shoes: Specialized Tarmac Elite 2009
Ranmore Common & Box Hill
Maybe it's the cold dense air, maybe it's that the oil in the bottom bracket hasn't warmed up, maybe it's the increased friction of a wet road surface. Or maybe it's the extra 7lb I'm carrying. Whatever, this is the first time I've noticed the hill on the climb up Ranmore Common, and I was passed on the climb of Box Hill.
12sec/km slower than three months ago. I'm out of condition. Must do better.
Maybe it's the cold dense air, maybe it's that the oil in the bottom bracket hasn't warmed up, maybe it's the increased friction of a wet road surface. Or maybe it's the extra 7lb I'm carrying. Whatever, this is the first time I've noticed the hill on the climb up Ranmore Common, and I was passed on the climb of Box Hill.
12sec/km slower than three months ago. I'm out of condition. Must do better.
Sunday Dec 16, 2012 #
10 AM
Orienteering race (forest) 1:12:09 8.81 km (8:11 / km) +339m 6:52 / km
ahr:141 max:190 slept:7.5 weight:73.9kg shoes: Inov8 MudClaw 333
TVOC Wendover Woods
I can't pass up the opportunity to run in Wendover Woods (even if I do prefer Coombe Hill), and it was a lovely day for it: not too cold, clear and still.
A complex sprint-like start which I took slowly but without any major issues. I took the lower route across the valley but then couldn't find #16 which cost me a lot of time - 11:10 for the leg and 44th/48. Slow up the hill, carrying too much extra weight and not enough sleep, but then ran well.
Highlight was 2nd on control #22 and 6th on control #23. Slightly off route choice to #24 going too high but running through #5 and #6 to spike it from above. Tiring uphill finish.
19th out of 48. Race pace was 9:47 min/km; over-ran 24%.
One small downside: lost my heart rate monitor crossing the road from #10-11. The good thing about GPS is that I can see exactly where I lost it; the bad thing is that going back to find it isn't cost-effective. :(
I can't pass up the opportunity to run in Wendover Woods (even if I do prefer Coombe Hill), and it was a lovely day for it: not too cold, clear and still.
A complex sprint-like start which I took slowly but without any major issues. I took the lower route across the valley but then couldn't find #16 which cost me a lot of time - 11:10 for the leg and 44th/48. Slow up the hill, carrying too much extra weight and not enough sleep, but then ran well.
Highlight was 2nd on control #22 and 6th on control #23. Slightly off route choice to #24 going too high but running through #5 and #6 to spike it from above. Tiring uphill finish.
19th out of 48. Race pace was 9:47 min/km; over-ran 24%.
One small downside: lost my heart rate monitor crossing the road from #10-11. The good thing about GPS is that I can see exactly where I lost it; the bad thing is that going back to find it isn't cost-effective. :(
Tuesday Dec 11, 2012 #
7 PM
Orienteering race (street-o) 1:00:19 12.49 km (4:50 / km) +43m 4:45 / km
ahr:185 max:227 slept:5.5 shoes: New Balance MR1080BW v2.1
SLOW Pimlico Street-O
This was a good run. It was a crisp, cold night and I felt cold in my hands as I walked to it and bloated from too much seasonal spirit/too little exercise so I wasn't expecting much, but somehow it came together…
I think I found a good route - very similar to Paul C. I took the shortest leg to the edge of the map and ran round all the 30s comfortably, and 9/10 of the 20s. Good pace throughout and on my forefoot - no tiring despite the lack of sleep. Good connection with the map and decent planning ahead on the move.
I couldn't read the words well on the sign by Westminster church, and there was a bomb scare blocking my route to #28. I had to stop to ask a policeman the extent of what was open, then make a decision to run counter to his instructions anyway.
Only one minor map error - over-ran one control by about 50m. Played chicken with the traffic by the coach station at the end and finished in a perfect 59:59.
Very happy with 5th place behind Ed, Paul, Matthias and James Lyne. One question: why does AP and Garmin place my trace perfectly and Routegadget get it so wrong?!
This was a good run. It was a crisp, cold night and I felt cold in my hands as I walked to it and bloated from too much seasonal spirit/too little exercise so I wasn't expecting much, but somehow it came together…
I think I found a good route - very similar to Paul C. I took the shortest leg to the edge of the map and ran round all the 30s comfortably, and 9/10 of the 20s. Good pace throughout and on my forefoot - no tiring despite the lack of sleep. Good connection with the map and decent planning ahead on the move.
I couldn't read the words well on the sign by Westminster church, and there was a bomb scare blocking my route to #28. I had to stop to ask a policeman the extent of what was open, then make a decision to run counter to his instructions anyway.
Only one minor map error - over-ran one control by about 50m. Played chicken with the traffic by the coach station at the end and finished in a perfect 59:59.
Very happy with 5th place behind Ed, Paul, Matthias and James Lyne. One question: why does AP and Garmin place my trace perfectly and Routegadget get it so wrong?!
Sunday Dec 2, 2012 #
10 AM
Orienteering race (forest) 1:21:16 [4] 12.71 km (6:24 / km) +140m 6:04 / km
spiked:17/30c shoes: Inov8 MudClaw 333
SLOW Esher Commons - OK Nuts
A race of two halves, or rather of two thirds and a third. Had a good, unplanned warm up, running from registration to start to start to registration delivering control boxes. Headed off carefully, but warmed to the task and made good progress through #2-6.
Caught up a few other competitors and we moved quickly - perhaps too quickly? - sharing the lead amongst us. Good independent route choices to #10, #12 and #14. Fading by #16 and ended up heading due north rather than north west.
Paused at the road crossing and got back into it to #21, but suddenly started to feel very odd - low sugar? Went too far north to #22, led astray by being on the wrong path and then approaching the control after correcting felt a bit dizzy.
Tiring down the riverside, to the extent that I overshot #24 and then visited #25 twice - absolutely no recollection of visiting it first time round. Had to walk over the brow to #26 and made an attempt to get some speed up for the final run in but was absolutely spent. Had to sit down and eat for five minutes at the finish. I must be getting old…
A race of two halves, or rather of two thirds and a third. Had a good, unplanned warm up, running from registration to start to start to registration delivering control boxes. Headed off carefully, but warmed to the task and made good progress through #2-6.
Caught up a few other competitors and we moved quickly - perhaps too quickly? - sharing the lead amongst us. Good independent route choices to #10, #12 and #14. Fading by #16 and ended up heading due north rather than north west.
Paused at the road crossing and got back into it to #21, but suddenly started to feel very odd - low sugar? Went too far north to #22, led astray by being on the wrong path and then approaching the control after correcting felt a bit dizzy.
Tiring down the riverside, to the extent that I overshot #24 and then visited #25 twice - absolutely no recollection of visiting it first time round. Had to walk over the brow to #26 and made an attempt to get some speed up for the final run in but was absolutely spent. Had to sit down and eat for five minutes at the finish. I must be getting old…
Saturday Dec 1, 2012 #
6 PM
Orienteering (night) 1:20:18 9.63 km (8:20 / km) +83m 8:00 / km
ahr:183 max:228 spiked:18/25c shoes: Inov8 MudClaw 330
SLOW Esher Common - Southern Night Championships 2012
First night out since March, and it showed on the way to the first control - stumbling while trying to read the map as if it was daylight. A coupe of major errors on the first half - detailed comments against the controls - but I messed up #4 and managed to make a complete hash of #8, losing about 10:00. I wasn't the only one, but I have learned I need to radically change my approach when things are going badly wrong.
On the positive side, I recovered well and spiked the next few controls through to #17 which was a bit of a wade through saplings. Good again after that and finished well.
A good run once I got into it, spoilt by two big mistakes. Shame, but lessons learned.
First night out since March, and it showed on the way to the first control - stumbling while trying to read the map as if it was daylight. A coupe of major errors on the first half - detailed comments against the controls - but I messed up #4 and managed to make a complete hash of #8, losing about 10:00. I wasn't the only one, but I have learned I need to radically change my approach when things are going badly wrong.
On the positive side, I recovered well and spiked the next few controls through to #17 which was a bit of a wade through saplings. Good again after that and finished well.
A good run once I got into it, spoilt by two big mistakes. Shame, but lessons learned.