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Training Log Archive: noRa

In the 7 days ending Jun 12, 2016:

activity # timemileskm+m
  Running6 3:02:27 15.91(11:28) 25.61(7:07) 598
  Orienteering4 1:54:09 11.12(10:16) 17.89(6:23) 110
  Cycling1 30:00 7.46(4:01) 12.0(2:30)
  Strength and Conditioning1 30:00
  Total7 5:56:36 34.49 55.5 708

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MoTuWeThFrSaSu

Sunday Jun 12, 2016 #

Running warm up/down 10:40 [1] 1.4 km (7:37 / km)
ahr:130 max:151 shoes: More Mile Cheviot 3

Sheltered in the campervan until I had to leave for the start.

Orienteering race 46:51 [4] 5.43 km (8:38 / km) +70m 8:06 / km
ahr:154 max:171 shoes: More Mile Cheviot 3

British Middle.
Didn't sleep well, legs not feeling it, some foot pain creeping in and I never really got going, add in a few silly mistakes and you are left with a pretty average result. Slightly frustrating as this terrain and course actually really suited me. Just missed number 5, had been following everything really carefully but got onto an unmapped path and overshot ~85s lost. Almost started going to 8 from 6 but caught myself. Started up the wrong path on 10 ~20s. Took a bad route to 12, should have gone straighter ~40s. Struggled to read the map at 15 and started looking too early ~35s. I knew the last few were tricky as it was vague but lost loads of time. Didn't use my compass enough on 17 and drifted, looking for the control on the bush to the E ~60s lost. Then messed up 18 too, wasn't really sure what I was looking for and was confused by the vegetation ~70s.
More than 5 mins lost over this course!! And that's not even starting to think about how slow I was.
Not sure I ever really enjoyed it, struggled to read the map and work out where the controls actually were, didn't ever feel like I was running well and kept making silly errors.

Running warm up/down 10:55 [1] 1.69 km (6:28 / km)
ahr:130 max:144 shoes: More Mile Cheviot 3

Bits of WD with Saz, Julie, KT and Lucy.

Saturday Jun 11, 2016 #

11 AM

Running warm up/down 10:25 [1] 1.57 km (6:38 / km)
ahr:128 max:142 shoes: Asics GT2000

WU with some of the girls before the heats. Had to go back to fix my watch as it chose this moment for the strap to come untaped.

Orienteering race 15:39 [5] 3.23 km (4:51 / km) +15m 4:44 / km
ahr:174 max:184 shoes: Asics GT2000

British Sprint Heat 3.1, 4th.
Aim before the race was to qualify for the A final, so was very happy to make it for the first time in Women's Open. Got slightly thrown off on 1, went left and then was running at everyone waiting at the pre start, but it did make me cut the corner across through the trees. Not sure I took the right route to 4 or 5 but it wouldn't have made that much difference. Knew it probably wouldn't be a very tricky course so went as hard as I could from the start.

Running warm up/down 8:40 [1] 1.26 km (6:53 / km)
ahr:129 max:142 shoes: Asics GT2000

WD with Abs.
3 PM

Running 10:30 [1] 1.6 km (6:34 / km)
ahr:134 max:149 shoes: Asics GT2000

WU with Saz in the pouring rain. Did some of it along the covered streets in the Westfield to not get too cold!

Orienteering race 18:31 [5] 3.42 km (5:25 / km) +15m 5:18 / km
ahr:169 max:176 shoes: Asics GT2000

British Sprint, A final, 10th.
Slightly less in control for this race. Took a while to spot the best route to 2 and was faffy in executing it. Got a bit thrown by unmarked road works on the way to 4 and no 8 had fallen over. Didn't enjoy all the up and down on 11, 13, 14. Looking at splits I think I lost 30-40s over the last few controls, was slow down to the river from 18 and then 19-20 I should have gone N round the OOB instead of going down and climbing up the muddy slope. Was hesitant on 21 as I wasn't sure where it was going to be and almost fell on the run in.

Running warm up/down 8:30 [1] 1.26 km (6:45 / km) +10m 6:29 / km
ahr:125 max:144 shoes: Asics GT2000

WD with Beth and KT. Found a really cool adventure playground and went to visit the Olympic rings.

Friday Jun 10, 2016 #

Running 28:02 [2] 5.27 km (5:19 / km) +30m 5:10 / km
ahr:146 max:162 shoes: Asics GT2000

Needed a quick run when we got the the campsite. Had planned to go for 10-15mins but Andrew had the map so I went without one and missed the path I had been going to follow back, went far too far up the road, got very confused, ran through some fields, got threatened by a man with a walking stick and ended up back where I had been about 5mins into the run. Also went quite a bit quicker than planned because I knew I had been away too long. Feeling good after a rest day.

Thursday Jun 9, 2016 #

Note

Starting travel to London. Foot beginning to be more of a problem again.

Wednesday Jun 8, 2016 #

Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
ahr:115 max:150 shoes: Asics GT2000

Quick WU with Andrew. Legs feeling crap.

Orienteering 33:08 [3] 5.81 km (5:42 / km) +10m 5:39 / km
ahr:142 max:157 shoes: Asics GT2000

ELO Urban, Haddington. Good area and enjoyed it. Saw some duckings on the way to 3. Hadn't been looking ahead enough in the first half but then was looking ahead too much and went the wrong way to 11.

Tuesday Jun 7, 2016 #

Cycling 30:00 [1] 12.0 km (2:30 / km)

No gym as feeling very tired from the Pentlands run. Cycle out to East Craigs again for the schools coaching.

Strength and Conditioning 30:00 [1]

Some S&C in the house, did some yoga/core stuff from a youtube video and a bit of stretching.

Monday Jun 6, 2016 #

Running 1:29:45 [3] 10.76 km (8:20 / km) +558m 6:37 / km
ahr:148 max:176 shoes: More Mile Cheviot 2

ESOC Pentland Skyline run from 9 Mile Burn to Flotterstone. Managed to run all the way up the first hill until about half way up West Kip, after that I walked most of the uphills. Not feeling particularly spritely, probably a bit dehydrated and it was quite warm. Was glad of the company from Kirstin, Andrew, Ian and Nigel. They probably all could have left me behind so I am happy they didn't! Maybe could have opened up a bit more on the downhill but wasn't out to be quick. Not sure how long I took last time (like 3 yeas ago) but overall it was fun. Saw Danny Macaskill in the pub after too, which was semi exciting.

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