Training Log Archive: Mark3In the 30 days ending Nov 30, 2015:
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Monday Nov 30, 2015 #
Running - Road/Track intervals (B+W Training) 1:07:01 [5] 9.49 km (7:04 / km)
shoes: Asics Nimbus 17
2x[4x400m(60s),(3mins),4x200m(30s),(3mins)]
Windy.
400s: 83,80,79,78,82,78,79,76
200s: 36,37,37,37,35,38,36,36
First 400 of each set hard to pace; rest ok.
Windy.
400s: 83,80,79,78,82,78,79,76
200s: 36,37,37,37,35,38,36,36
First 400 of each set hard to pace; rest ok.
Sunday Nov 29, 2015 #
Orienteering - Forest race (BOK New Beechenhurst) 1:08:18 [5] 11.5 km (5:56 / km) +341m 5:10 / km
shoes: X-Talon 190 (orange)[9.5]
6th/31 - bit disappointing. Doing really well at number 9 (in 3rd, still 4 minutes down on Clive at that point despite being pretty much perfect) and then one disastrous mistakes and some not-staying-close-enough-to-the-line.
Doug started 2 mins before me and I caught him at number 1, which was great. Then stayed ahead all the way to 9 despite losing track slightly at 3, aiming off to ensure was going to come out in the right place, and going too high on 7.
Then after 9, had some kind of meltdown and miss-pathed, didn't recheck compass... I mean it doesn't even look like a reasonable mistake:
http://www.bok.routegadget.co.uk/rg2/#108&cour...
11 was far straighter up the hill then I hoped for, following a vague ride, so lost a bit of time there too. 12 was very cautious as I've got lost in that area before - probably over cautious for a control on a line feature tbh. Then again up to 13, far straighter up the hill than necessary cost much time then I expected - need to stay closer to the line.
Contoured too far round the hill on 14, but that's exactly the same mistake as Geoff made on the black and is therefore okay.
Could've been up with Pete W, so running pretty well, but still don't understand what Clive is doing so well! #jealous
Doug started 2 mins before me and I caught him at number 1, which was great. Then stayed ahead all the way to 9 despite losing track slightly at 3, aiming off to ensure was going to come out in the right place, and going too high on 7.
Then after 9, had some kind of meltdown and miss-pathed, didn't recheck compass... I mean it doesn't even look like a reasonable mistake:
http://www.bok.routegadget.co.uk/rg2/#108&cour...
11 was far straighter up the hill then I hoped for, following a vague ride, so lost a bit of time there too. 12 was very cautious as I've got lost in that area before - probably over cautious for a control on a line feature tbh. Then again up to 13, far straighter up the hill than necessary cost much time then I expected - need to stay closer to the line.
Contoured too far round the hill on 14, but that's exactly the same mistake as Geoff made on the black and is therefore okay.
Could've been up with Pete W, so running pretty well, but still don't understand what Clive is doing so well! #jealous
Saturday Nov 28, 2015 #
Running - Trail race (Parkrun - Newent) 19:04 [5] 5.0 km (3:49 / km) +73m 3:33 / km
Awesome race, in second place for 4.5k then overtook and held the guy off in a sprint finish. Great fun.
Orienteering - Forest race (NGOC Blakeney) 48:10 [5] 7.53 km (6:24 / km) +240m 5:31 / km
Trying to go too fast - missed a lot of detail on the map that would've made things easier...
Good to 4. Then lost a minute on 5 - no real AP or plan. Good to 6, but then another minute on 7, missed a track junction and got confused.
8 good. Lost another minute (sigh) going from 8 to nearly 11 before realising. Otherwise 9,10 fine. The circle obscures some useful contour detail on 11, but found it okay. 12,13 fine.
I'm 95% sure 14 was in the wrong place, I aimed off to the right, turned left...and it was still to my right. It was much further from the footbridge than mapped - probably 2 minutes lost here. 15 fine.
3 mins [unforced] errors; 1 following wrong line and 2 not being in contact enough/having a good enough plan.
Enjoyable, and a good warm up for tomorrow. Seemed like a very short course so still had plenty of energy at the end, which is a good sign after 12.5k (incl parkrun).
Good to 4. Then lost a minute on 5 - no real AP or plan. Good to 6, but then another minute on 7, missed a track junction and got confused.
8 good. Lost another minute (sigh) going from 8 to nearly 11 before realising. Otherwise 9,10 fine. The circle obscures some useful contour detail on 11, but found it okay. 12,13 fine.
I'm 95% sure 14 was in the wrong place, I aimed off to the right, turned left...and it was still to my right. It was much further from the footbridge than mapped - probably 2 minutes lost here. 15 fine.
3 mins [unforced] errors; 1 following wrong line and 2 not being in contact enough/having a good enough plan.
Enjoyable, and a good warm up for tomorrow. Seemed like a very short course so still had plenty of energy at the end, which is a good sign after 12.5k (incl parkrun).
C • 14 2
Friday Nov 27, 2015 #
Note
(rest day)
Made a chocolate cake.
Thursday Nov 26, 2015 #
Running - Road/Track (NBRG) 1:11:58 [3] 13.3 km (5:25 / km) +116m 5:11 / km
shoes: Nike Pegasus 32
First run with North Bristol Running Group. Further than I was really expecting! Very social bunch.
Wednesday Nov 25, 2015 #
Running - Road/Track intervals (B+W Training) 1:11:02 [5] 8.97 km (7:55 / km)
shoes: Asics Nimbus 17
6x400m(60s),(2mins),5x400m(60,50,40,30s),3x200m(30s)
400s: 83,79,77,78,78,80,79,79,79,78,80
200s: 39,37,36
Aimed at 79 for the 400s so happy.
400s: 83,79,77,78,78,80,79,79,79,78,80
200s: 39,37,36
Aimed at 79 for the 400s so happy.
Tuesday Nov 24, 2015 #
Running - Road/Track race (Aztec West 5k) 18:06 [5] 5.0 km (3:37 / km) +40m 3:29 / km
shoes: Saucony Virrata 2
Only 5 seconds off my best time for this course so can't be too annoyed; hoped it was going to be faster, though.probably started a bit slow.
3:41,35,41,40,26
3:41,35,41,40,26
Monday Nov 23, 2015 #
Running - Road/Track 50:16 [3] 9.4 km (5:21 / km) +84m 5:07 / km
shoes: Asics Nimbus 17
Jog with Daryl before the race tomorrow
Sunday Nov 22, 2015 #
Orienteering - Forest race (Merthyr Mawr) 1:14:17 [5] 10.56 km (7:02 / km) +305m 6:09 / km
First go with new dibber- it's not as long as the V11 so punching feels a bit odd. I like the beeping, though.
I was desperate to be really accurate and not make mistakes today.
This started to go wrong at number 1. I navigated incredibly accurately to slightly the wrong place (20m away?) then struggled to relocate (2mins).
Then number 2 I was annoyed about number 1 and messed up the scale (1:7.5) and followed the wrong dune. Retrospectively, this was a bit rubbish. (1min)
Then I settled down and got into the map and it got much better. Really good until 15 where got slightly confused by parallel features but I was only just off (1min)
1.5km leg 15-16 - good planning! Lots of choice. I went the straighter, hillier way; might have been better to go round but don't think there's that much in it. Gave myself an extra dune to go up and down at the end but otherwise good.
Annoying mistake on 17; got carried away following the bare sand and forgot about the contours (2mins)
Then 18 got confused by the sea (tide is IN on the map!) but luckily the thicket was fairly distinct (1min)
Bit lucky on 21; didn't really know where I was. Rest ok.
Seems like I wasn't used to the map at the start (after all those urbans!) and then was getting tired by the end.
7 mins mistakes is quite a lot, but probably my best run at Merthyr. Was 10 mins down on Marcus when I left.
https://www.strava.com/activities/437293118
I was desperate to be really accurate and not make mistakes today.
This started to go wrong at number 1. I navigated incredibly accurately to slightly the wrong place (20m away?) then struggled to relocate (2mins).
Then number 2 I was annoyed about number 1 and messed up the scale (1:7.5) and followed the wrong dune. Retrospectively, this was a bit rubbish. (1min)
Then I settled down and got into the map and it got much better. Really good until 15 where got slightly confused by parallel features but I was only just off (1min)
1.5km leg 15-16 - good planning! Lots of choice. I went the straighter, hillier way; might have been better to go round but don't think there's that much in it. Gave myself an extra dune to go up and down at the end but otherwise good.
Annoying mistake on 17; got carried away following the bare sand and forgot about the contours (2mins)
Then 18 got confused by the sea (tide is IN on the map!) but luckily the thicket was fairly distinct (1min)
Bit lucky on 21; didn't really know where I was. Rest ok.
Seems like I wasn't used to the map at the start (after all those urbans!) and then was getting tired by the end.
7 mins mistakes is quite a lot, but probably my best run at Merthyr. Was 10 mins down on Marcus when I left.
https://www.strava.com/activities/437293118
Running - Trail (Merthyr Mawr) 35:28 [3] 4.72 km (7:31 / km) +93m 6:50 / km
The theory was that I have this 20 mile race coming up, and I never do any long runs, so immediately after orienteering I'd keep running for a bit to get used to more distance.
I didn't quite realise how tired I was after all that running on sand, though, so this 5k was ludicrously hard; I barely made it back to the car. It was most unpleasant.
In future, I definitely need to eat something sugary in between the two activities!
I didn't quite realise how tired I was after all that running on sand, though, so this 5k was ludicrously hard; I barely made it back to the car. It was most unpleasant.
In future, I definitely need to eat something sugary in between the two activities!
Saturday Nov 21, 2015 #
Running - Trail race (Parkrun - Newport) 18:37 [5] 5.0 km (3:43 / km) +36m 3:36 / km
3rd place - http://www.parkrun.org.uk/newport/results/latestre...
Really nice course, offroad shoes definitely necessary for about 50%. Nice avenues, grassy sections and wiggles through trees; I'd say one of my favourites. Most similar to Bath Skyline - only without the steps...
For an event with 332 people, the 2-lap nature meant it never felt that busy. I imagine the 3-lap winter course is very vusy through the narrow sections so I'll be avoiding it over winter.
Really nice course, offroad shoes definitely necessary for about 50%. Nice avenues, grassy sections and wiggles through trees; I'd say one of my favourites. Most similar to Bath Skyline - only without the steps...
For an event with 332 people, the 2-lap nature meant it never felt that busy. I imagine the 3-lap winter course is very vusy through the narrow sections so I'll be avoiding it over winter.
Note
Tour of Bristol running shops. Bought myself some Grizzly-appropriate shoes (Mizuno Kien) and new road shoes (Nike Pegasus 32 [if they're good enough for Thierry...])
Thursday Nov 19, 2015 #
Running - Road/Track race (Handicap 5k-little stoke) 18:49 [5] 5.0 km (3:46 / km)
shoes: Asics Nimbus 17
Slower than normal due to yesterday, but still good training.
Nowhere near winning the handicap competition as ever,though!
Nowhere near winning the handicap competition as ever,though!
Wednesday Nov 18, 2015 #
Running - Road/Track intervals (B+W Training) 1:16:51 [5] 11.63 km (6:36 / km)
shoes: Asics Nimbus 17
Not quite 8 x 1k; whistle at 3:20.
Torrential rain for the first 5 reps. Windy.
Significant nipple-bleed.
Pace pretty consistent but not quick.picked it up a bit after conditions improved.
1ks: 3:41,39,41,37,41,32,37,32 (pace)
Torrential rain for the first 5 reps. Windy.
Significant nipple-bleed.
Pace pretty consistent but not quick.picked it up a bit after conditions improved.
1ks: 3:41,39,41,37,41,32,37,32 (pace)
Monday Nov 16, 2015 #
Running - Road/Track 5:00 [3] 0.7 mi (7:08 / mi)
Ran home from the station in the rain
Sunday Nov 15, 2015 #
Orienteering - Urban race (Seville city race ) 1:01:18 [5] 13.76 km (4:27 / km) +46m 4:23 / km
shoes: Adidas Adios 2
Great end to the European city race series. 12th/33 on elite - but also beat the 80 people on M21A and M21B (same course) so I'm counting this as 12th/113. I think this justifies me being an 'elite'...for urban only, obvs.
Not a perfect race - 30s lost on 2 (wrong side, and then bad choice getting to the right side) and similar on 4 (one dead end too early) and 5 (good plan, implemented badly).
Just about managed to keep in contact with the map on the long legs although there were some moments where relocation on the run was necessary. One inspired route choice taking a very long route minimising corners and decisions was one of the only 3 legs I beat Jack on (18). Sprint style section near the end went well.
90s quicker would only have gained me one place - so clearly the running speed is what I need to focus on for the time being.
http://sevillaomeeting.es/wp-content/uploads/2015/...
€100 richer for 2nd place in the series which is great. Unfortunately Jack cost me €100 by coming to so many races, but he beat me in all of them so is clearly the deserving winner.
Won't be doing the whole series next year although will definitely consider a few (Lille, Florence, Warsaw, Malaga)...
Not a perfect race - 30s lost on 2 (wrong side, and then bad choice getting to the right side) and similar on 4 (one dead end too early) and 5 (good plan, implemented badly).
Just about managed to keep in contact with the map on the long legs although there were some moments where relocation on the run was necessary. One inspired route choice taking a very long route minimising corners and decisions was one of the only 3 legs I beat Jack on (18). Sprint style section near the end went well.
90s quicker would only have gained me one place - so clearly the running speed is what I need to focus on for the time being.
http://sevillaomeeting.es/wp-content/uploads/2015/...
€100 richer for 2nd place in the series which is great. Unfortunately Jack cost me €100 by coming to so many races, but he beat me in all of them so is clearly the deserving winner.
Won't be doing the whole series next year although will definitely consider a few (Lille, Florence, Warsaw, Malaga)...
Saturday Nov 14, 2015 #
Orienteering - Forest race (Seville middle distance) 53:44 [5] 10.02 km (5:22 / km) +153m 4:59 / km
MP'd a spur
:(
Wouldn't have been a great run anyway, >8 mins mistakes. Map good, all my fault, not being careful enough, contours and vegetation both very vague.
:(
Wouldn't have been a great run anyway, >8 mins mistakes. Map good, all my fault, not being careful enough, contours and vegetation both very vague.
Orienteering - Urban race (Seville night sprint) 22:56 [5] 4.3 km (5:20 / km) +12m 5:16 / km
shoes: Adidas Adios 2
Really really hard to stay in contact with the map; there was an insane amount of very intricate detail.would've been pretty tough in the daytime.
Lost the most time on 3, being in the right place but having no confidence and getting blue and green mixed up...45s. 15s on 9 going to wrong side.15s on 20 stationery wondering why I couldn't see some ruins (answer: it was dark).30s on 22 taking a circuitous route.15s on 25 confused that we were running inside a palace.
2 mins then, maybe, so could've been 21 with a great run.
Given all that,17th/70 not too shabby.couple of mins faster would have got 13th.the guy from the world champs did just over 17...
Lost the most time on 3, being in the right place but having no confidence and getting blue and green mixed up...45s. 15s on 9 going to wrong side.15s on 20 stationery wondering why I couldn't see some ruins (answer: it was dark).30s on 22 taking a circuitous route.15s on 25 confused that we were running inside a palace.
2 mins then, maybe, so could've been 21 with a great run.
Given all that,17th/70 not too shabby.couple of mins faster would have got 13th.the guy from the world champs did just over 17...
Tuesday Nov 10, 2015 #
Note
(rest day)
Monday Nov 9, 2015 #
Running - Road/Track intervals (B+W Training) 1:15:01 [5] 10.85 km (6:55 / km)
shoes: Asics Nimbus 17
Pyramid: 2x450m,2x1k,2k,2x1k,2x450m
Although the ks were actually timed out at 3:20 and the 2k at 7:00.
450s: 96,93,93,88
1ks: 3:31,31,33,33 (pace)
2k: 3:39 (pace)
5 laps is dull; I'm not sure I could do a track 5k! Windy and raining.
Although the ks were actually timed out at 3:20 and the 2k at 7:00.
450s: 96,93,93,88
1ks: 3:31,31,33,33 (pace)
2k: 3:39 (pace)
5 laps is dull; I'm not sure I could do a track 5k! Windy and raining.
Sunday Nov 8, 2015 #
Orienteering - Forest race (Haytor) 1:13:52 [5] 10.83 km (6:49 / km) +504m 5:32 / km
4th/21
http://www.devonorienteering.co.uk/results-archive...
Lost about 8 mins - but 20(!) mins behind Ben Chesters?! Wow.
It was very foggy and raining and ludicrously windy. Cags were 'advisory'. I took this advice. It was pretty warm whilst running but I wouldn't have wanted to be stuck out there without one.
http://www.devonoc.routegadget.co.uk/rg2/#105&...
All paths were streams or unfindable in the fog - hence some extremely tentative route choices. Luckily the map is pretty good.
Reasonably happy with first 9 controls - tried to ignore everything other than the contours and that worked well (although not as well as it would have if the visibility had been more than 15m). Maybe 1:30 lost on 10; didn't aim off well enough so didn't know whether to turn L or R - picked wrong. Unfortunately the other features on the map (which I'm sure were there) didn't help me since I couldn't see them.
12 was a bad leg - I didn't follow my original plan of going round some paths ALWAYS FOLLOW YOUR ORIGINAL PLAN because the terrain looked a bit runnable (it wasn't) and also the AP was worse from that direction; everything was vaguer. Akin to yesterday actaully navigated to within 10m of the control but had no confidence - thought I was in the rocky, tree-y depression on the map (admittedly this view was supported by the rocks and trees in the depression) but actually was in the right place. Relocated from a cow (I don't recommend this). 3 mins.
13-16 fine, ignored a massive re-entrant on 17 trying to go to fast (downhill) which cost me another 2 mins. Then 30s on 20 standing next to the right boulder (but control on other side) and a min on 24 (punishment for no AP; but still not sure what the best thing to use was)
Good to get the practice for next year's OMM - I like Dartmoor. Quite a lot was nicely runnable. Although rocky. Need to start taping right ankle for forest O as it was a bit dodgy.
http://www.devonorienteering.co.uk/results-archive...
Lost about 8 mins - but 20(!) mins behind Ben Chesters?! Wow.
It was very foggy and raining and ludicrously windy. Cags were 'advisory'. I took this advice. It was pretty warm whilst running but I wouldn't have wanted to be stuck out there without one.
http://www.devonoc.routegadget.co.uk/rg2/#105&...
All paths were streams or unfindable in the fog - hence some extremely tentative route choices. Luckily the map is pretty good.
Reasonably happy with first 9 controls - tried to ignore everything other than the contours and that worked well (although not as well as it would have if the visibility had been more than 15m). Maybe 1:30 lost on 10; didn't aim off well enough so didn't know whether to turn L or R - picked wrong. Unfortunately the other features on the map (which I'm sure were there) didn't help me since I couldn't see them.
12 was a bad leg - I didn't follow my original plan of going round some paths ALWAYS FOLLOW YOUR ORIGINAL PLAN because the terrain looked a bit runnable (it wasn't) and also the AP was worse from that direction; everything was vaguer. Akin to yesterday actaully navigated to within 10m of the control but had no confidence - thought I was in the rocky, tree-y depression on the map (admittedly this view was supported by the rocks and trees in the depression) but actually was in the right place. Relocated from a cow (I don't recommend this). 3 mins.
13-16 fine, ignored a massive re-entrant on 17 trying to go to fast (downhill) which cost me another 2 mins. Then 30s on 20 standing next to the right boulder (but control on other side) and a min on 24 (punishment for no AP; but still not sure what the best thing to use was)
Good to get the practice for next year's OMM - I like Dartmoor. Quite a lot was nicely runnable. Although rocky. Need to start taping right ankle for forest O as it was a bit dodgy.
C • Moo 1
Saturday Nov 7, 2015 #
Running race (Parkrun - Gloucester N) 19:21 [5] 5.0 km (3:52 / km) +23m 3:47 / km
shoes: X-Talon 190 (orange)[9.5]
Raining, although eased off a bit just before the start luckily. Actually pretty nice running weather although very windy and very wet underfoot.
5th parkrun victory :)
Definitely doable in spikes next time; good xc practice.
5th parkrun victory :)
Definitely doable in spikes next time; good xc practice.
Orienteering race (NGOC Trellech) 57:45 [5] 7.81 km (7:24 / km) +216m 6:30 / km
Running good, orienteering good...except two controls
#storyofmyorienteeringlife
Also some bad routechoices, but not bothered by these since they are only retrospectively bad.
Main mistake: 13-14 terrain contouring was very rough and as a consequence didn't look at the map for ages; came out on the path I wanted to be on but convinced myself it was a parallel path for some reason...if I'd have thought about this a bit more I'd have realised that this was totally impossible! I will add this to my list off stupid-things-I-need-to-stop-doing. Relocated off a massive patch of open. 3 mins.
18-19 - this was as a result of trying to be too safe and the map being a little questionable, so less bothered about this -ruined fence would be better described as no fence-was going to use as an (unnecessary) handrail just to be safe, but this backfired as it wasn't there; retraced steps and had no trouble with control. Should have had more confidence, really. 90s.
http://www.ngoc.routegadget.co.uk/rg2/#78&cour...
3rd place anyway /38
http://www.ngocweb.com/results/results_15/L10res.p...
4:30 faster puts me a similar time to Andy which is about right. Jason Howell's run was great; couldn't have matched that.
#storyofmyorienteeringlife
Also some bad routechoices, but not bothered by these since they are only retrospectively bad.
Main mistake: 13-14 terrain contouring was very rough and as a consequence didn't look at the map for ages; came out on the path I wanted to be on but convinced myself it was a parallel path for some reason...if I'd have thought about this a bit more I'd have realised that this was totally impossible! I will add this to my list off stupid-things-I-need-to-stop-doing. Relocated off a massive patch of open. 3 mins.
18-19 - this was as a result of trying to be too safe and the map being a little questionable, so less bothered about this -ruined fence would be better described as no fence-was going to use as an (unnecessary) handrail just to be safe, but this backfired as it wasn't there; retraced steps and had no trouble with control. Should have had more confidence, really. 90s.
http://www.ngoc.routegadget.co.uk/rg2/#78&cour...
3rd place anyway /38
http://www.ngocweb.com/results/results_15/L10res.p...
4:30 faster puts me a similar time to Andy which is about right. Jason Howell's run was great; couldn't have matched that.
Friday Nov 6, 2015 #
Running (Jog) 34:00 [3] 7.0 km (4:51 / km)
shoes: Asics Nimbus 17
Accidentally pressed 'don't save' so there's no record of the segment I destroyed :( will have to go back and attempt it again...
Thursday Nov 5, 2015 #
Note
(rest day)
Wednesday Nov 4, 2015 #
Cycling (To/from WISE) 15:00 [3] 5.0 km (20.0 kph)
shoes: Specialized Sirrus Sport [bike
Running intervals (B+W Training) 1:22:01 [5] 11.64 km (7:03 / km)
shoes: Asics Nimbus 17
4x1500m(2 mins),(5mins),4x400m(60s)
1500s: 5:30,28,27,26
400s: 78,78,77,76
Not quite as good as last month.
1500s: 5:30,28,27,26
400s: 78,78,77,76
Not quite as good as last month.
C • Rest 7
Tuesday Nov 3, 2015 #
Note
(rest day)
Doing all the dull stuff that's required if you go away at the weekend
Monday Nov 2, 2015 #
Running (Recovery jog) 1:20:35 [3] 13.89 km (5:48 / km) +302m 5:14 / km
shoes: Adidas Adios 2
Aimed to run up the hill, have a look around, and run down again; maybe 6k. Actually got lost coming down, had no idea where I was, wandered around for a bit, then got lucky and found somewhere I'd been before.
It is actually quite scary getting lost in a foreign country with a thunderstorm forecast, with no money or any command of the language....lesson -> take a map!
It is actually quite scary getting lost in a foreign country with a thunderstorm forecast, with no money or any command of the language....lesson -> take a map!
Sunday Nov 1, 2015 #
Orienteering race (Barcelona City Race) 58:59 [5] 13.18 km (4:29 / km) +63m 4:22 / km
shoes: Adidas Adios 2
Tbc