Running8:58 1.47 km (6:05 / km) +22m5:40 / km ahr:129 max:141 shoes: Adidas Adios Boost
Orienteering race (London City Race) 1:13:32***** 15.12 km (4:52 / km) ahr:154 max:173 shoes: Adidas Adios Boost
Well well well where do i begin. Entered the mens elite. First 20 controls were fine, little 10-20 second errors here and there, not ideal routes, and not a very racey first kms, but not too stressful, and while not fast, was turning the legs over, and knew where i was at all times. As soon as i came into the barbican at 21 started making BIG errors (i know everyone struggled, but i really suffered), and just could not figure the map out. I was pretty much walking from 21-28.
Have since sat down with the map and can see what i should have been doing, and that it actually does make sense, but i have no idea how people could have figured that out while running... I had to stop and hold the map 5cm from my face at times to check on routes, and i have good eyes.
Meh, i think i came about 60/70, which i guess is what i should expect on a very technical map... wasn't really any chance in the last 8 controls for my speed to make up for my mistakes.
Need to try and learn something, but i guess the only thing i've learnt is if its complicated, and i dont have a plan at a control to completely stop and look at the map for 5-10 seconds... probably worth it.
2 PM
Running long 47:52 10.03 km (4:46 / km) +15m4:44 / km ahr:149 max:165 shoes: Adidas Adios Boost
As punishment for not coming first in London City Race, did a long 10km cool down to make today a longrun day. did not enjoy.
In honour of jensie's hour record, decided to see how far I'd get in the pool. Felt quite relaxed and would spend about 4 lengths concentrating on a particular technique. Mainly the last portion of stroke and elbows up.
Running42:29 [4] 10.06 km (4:13 / km) +28m4:10 / km shoes: Adidas Adios Boost
Progression run Been meaning to try this for a while. Starting at 4:30, tried going 10s quicker each km (which was harder to get accurate than i thought it would be Made it down to around 3:30 (6km) before blowing up, which i'm pretty happy with (would have been good to finish the k), considering glutes are still VERY tight from circuits on Monday Think next time i'll start slower (around 5m/k) to replicate the long distance fatigue a little more. threw in 1km stint after the finish to make the most of it. fun workout!
6 PM
Cycling (Commute) 44:57 [1] 13.19 km (17.6 kph) +35m
8 PM
Swimming (Lftc technique class) 1:00:00 [1] 1.0 km (1:00:00 / km)
Key notes Big Toes together when kicking Get forearm vertical before applying pressure Hand down, but fingers not necessarily curled Leave elbow where it is until arm is vertical Should feel in lats 2nd half of stroke hand should be facing back wall 3rd position sculling, elbows up and upper arms flat out to sides. Dogpaddle drills
Had the evening free, and i had to return the new super6 as it had a crack in the toptube :( so went for a no-plans evening ride southeast.
PB'd the 3km loop around rotherhithe which is a great sign, and otherwise quite a pleasant ride, although i didn't quite have good enough lights on to feel completely comfortable. Great to get on the bike.