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Training Log Archive: Mark3

In the 1 days ending May 11:

activity # timemileskm+m
  Running - Trail1 1:36:38 7.58(12:45) 12.19(7:56) 990
  Orienteering - Urban1 30:46 4.01(7:41) 6.45(4:46) 104
  Total2 2:07:24 11.58(11:00) 18.64(6:50) 1093
  [1-5]2 2:06:20

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Sa

Saturday May 11 #

8 AM

Running - Trail (Ben Lomond) 1:36:38 intensity: (33 @0) + (3:53 @1) + (43:50 @2) + (48:22 @3) 12.19 km (7:56 / km) +990m 5:38 / km
ahr:135 max:154 shoes: Adidas Speed Ultra (10.5)

Got up really early as the o didn't start until 3pm and I figured waiting around wasn't a good use of a day. Drove an hour to the Ben Lomond car park and did a loop.

Very scenic, great weather, ran the whole ascent (which was basically 1000m in one go, so happy with that) and got round well within my 2 hour target. Glad I arrived before 9am because the carpark was totally full when I got back.

Nice route. Getting very warm near the bottom but lovely nearer the top.
3 PM

Orienteering - Urban race (Glasgow University North) 13:00 intensity: (16 @0) + (37 @1) + (38 @2) + (11:29 @3) 2.68 km (4:51 / km) +44m 4:28 / km
ahr:145 max:157 shoes: Adidas Speed Pro normal (10.5)

Hot.

Good use of a small area. One mistake where I turned in too early (concentration), another where I missed probably the optimum, and then twice I used the same set of metal steps and definitely the second time I should have learned that they were pretty slow and that going round would have been better.

Otherwise not a bad run. 1st, but trivially so since little competition.

There was a 20 minute max gap between races; I used 8 minutes.

Orienteering - Urban race (Uni South & Kelvingrove P) 17:46 intensity: (15 @0) + (25 @1) + (1:55 @2) + (12:50 @3) + (2:21 @4) 3.77 km (4:43 / km) +59m 4:22 / km
ahr:148 max:161 shoes: Adidas Speed Pro normal (10.5)

More varied second half which justified the shoe choice.

Nicely planned. Fell into the trap right at the start - thick black lines with uncrossable hedges next to them merge with black lines with no hedges, make the lines with no hedges look relatively thinner and so crossable. This sounds like nonsense when you aren't running but it was easy to fall into this trap. Will be on the lookout for it in future!

Otherwise only one mistake where the control was on the same contour on the map, and I contoured, and somehow missed the control. Not sure what happened. But I noticed pretty soon and came back for it, didn't lose too much time. One more mistake from not pre-planning soon enough and having to climb a crossable but still pretty onerous fence.

Nice legs through the city park at the end which had most of Glasgow in it. Had to circumvent a volleyball match between the final control and the finish.

Trivially first again.

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