Training Log Archive: Mark3In the 30 days ending Sep 30, 2016:
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Friday Sep 30, 2016 #
Note
(rest day)
Thursday Sep 29, 2016 #
Running - Road/Track (NBRG 13k) 1:11:33 [3] 12.91 km (5:33 / km) +115m 5:18 / km
shoes: Nike Pegasus 32
Found this really tough actually; I had a pretty much carb-free dinner last night and it really showed; barely any energy at all despite us going pretty slowly.
Ate lots of chocolate when I got home which felt awesome at the time but probably more than compensated for the run :(
Rest day tomorrow I think! Still need to write up the MM (and put the tent and stuff away...)
Ate lots of chocolate when I got home which felt awesome at the time but probably more than compensated for the run :(
Rest day tomorrow I think! Still need to write up the MM (and put the tent and stuff away...)
Wednesday Sep 28, 2016 #
Running - Road/Track intervals (B&W Training) 1:06:01 [5] 8.46 km (7:48 / km)
shoes: Nike Pegasus 32
5x 3:20 (nearly 1k), 50% recovery
1ks: 3:34,31,29,30,27 (pace)
Pretty pleased with these actually. I love it when Keith says 'only do 5 if you raced last night' :)
1ks: 3:34,31,29,30,27 (pace)
Pretty pleased with these actually. I love it when Keith says 'only do 5 if you raced last night' :)
Tuesday Sep 27, 2016 #
Running - Road/Track race (Aztec West 5k) 18:22 [5] 5.0 km (3:40 / km) +35m 3:33 / km
shoes: Adidas Adios 3
Only really did this to see where I was at post-injury and with the lack of interval training over the summer; pleasantly surprised as was only hoping for 18:30ish.
Couldn't stay with superphil.
Splits: 3:35,37,44,48,36
I think that's a pretty similar pattern to the past events.
Couldn't stay with superphil.
Splits: 3:35,37,44,48,36
I think that's a pretty similar pattern to the past events.
Monday Sep 26, 2016 #
Note
(rest day)
Interview at Royal London in Wilmslow near Manchester.
Think it went pretty well (but I always think this and am often wrong...)
Think it went pretty well (but I always think this and am often wrong...)
Sunday Sep 25, 2016 #
Running - Trail race (RAB MM Day 2) 3:40:00 [5] 23.9 km (9:12 / km) +702m 8:02 / km
Bit dull at the overnight camp not having a team mate and not really knowing anyone; the weather was okay, but not like Mourne or Saunders where it was a bit more social as it was a bit sunnier! But then happened upon John Abbott so we had a bit of a chat. I didn't recognise him at first as his appearance was particularly incongruous. Good choice 1-2 taking the long path leg, the terrain was extremely rough so despite running an extra 2km it was still the right choice. Unfortunately I then couldn't find the control at the end of it; was on the right stream but hit it very very slightly (like, a couple of metres) too high up, and then went upstream. Some other guys who I was with then commented that their altimeter said they were too high. I was a bit dubious - but they were correct. I have now purchased an altimeter. Pretty happy with the rest. Correctly guessed 3-4 that there would be a bit of a path along the broad ridge between the summits and managed to pick that up. Some unmapped sheepfolds caused some confusion on 4. Then 4-5 had to stop and remove coat, during this process dropped compass and had to backtrack and find it again, this must have cost at least 5 mins in total but I still won the leg. Looking at the GPS tracking, looks like the top guys were on the wrong stream and lost some time. Set off from 6 bit fast and lost too much height, but otherwise good. Glad to finish and maintain 2nd place; another 15 mins down to make 30 mins down in total, but way ahead of 3rd and even further ahead of the next individual. £50 prize, bringing the total prize fund up to £275: (50+50+0+125+50) Makes the Saunders look a bit stingy... 5 MMs, 5 podiums! (1st, 1st, 3rd, 2nd, 2nd) - pretty good. Moving up course standards as well. C class at the OMM this year, then if that goes well I will do A classes on the others next year culminating with B at the OMM. I think that might be my limit.
Saturday Sep 24, 2016 #
Running - Trail race (RAB MM Day 1) 4:15:00 [5] 26.4 km (9:40 / km) +967m 8:10 / km
shoes: X-Talon 212 (Sep16)
Slightly nervous; first time doing a 2-day MM on my own. Bag 7kg rather than the usual 6kg due to not being able to share the tent+stove+food weight. It was a good tactic to not spend any time planning at the start and to just find number 1 and head off immediately. I drew on the rest of course while walking up hills later on. Bit of an error 2-3 where came met the uncrossable fence and didn't know whether to turn left or right - I'd expected to be able to see the crossing point and so hadn't been paying enough attention. Worked out the right way, though - turned out some of the crossing points were (slightly) taped and some weren't, which made it a bit confusing. Bearing slightly off to the lake at 4 but obviously a lot of courses had this leg, so other people helped me a bit. Happy with all the rest of my choices really. Went into a few surprise-bogs up to my waist which was a bit unnerving with no-one to pull me out. 2nd place behind some orienteers; 15 mins down; first individual though. Not bad for the B course. Could probably have managed the A - maybe next year?
Friday Sep 23, 2016 #
Running - Road/Track (Gentle run) 28:47 [3] 6.72 km (4:17 / km) +51m 4:08 / km
Steady with one effort on a segment which I won; hurray! There were two others which were subsegments which I was third on which I can probably get in the future...
Feeling pretty good.
Feeling pretty good.
Thursday Sep 22, 2016 #
Note
(rest day)
Traveling to Notts.
Wednesday Sep 21, 2016 #
Running - Road/Track intervals (Virgin loop) 36:44 [5] 6.74 km (5:27 / km) +46m 5:16 / km
shoes: Nike Pegasus 32
4x1k(ish) virgin loop; 2min recoveries. 6m elevation.
1ks(pace): 3:53,47,48,43
Felt dreadful; each loop i was amazed it was a similar time to the previous one. Should probably have done more but didn't want to push it before another tough weekend...
1ks(pace): 3:53,47,48,43
Felt dreadful; each loop i was amazed it was a similar time to the previous one. Should probably have done more but didn't want to push it before another tough weekend...
Tuesday Sep 20, 2016 #
Running - Road/Track (Recovery run) 30:25 [3] 6.6 km (4:37 / km) +70m 4:23 / km
shoes: Nike Pegasus 32
Everything seems okay...
Monday Sep 19, 2016 #
Note
(rest day)
Sunday Sep 18, 2016 #
Running - Trail race (Mourne MM Day 2) 4:06:32 [5] 20.95 km (11:46 / km) +1248m 9:04 / km
shoes: X-Talon 212 (Sep16)
Results:
http://mourne2day.com/wp-content/uploads/2016/09/b...
2nd/29 - £125 each prize money!
Same issue with RG today - totally wrong for 5/6/7/8 which could be got in any order. We went 6-7-5-8.
Since it was a mass start I elected to only mark #1 on the map before setting off - this gave us a jump on the whole field and we won #1 by 5 mins. We missed the cunning route along the edge of the reservoir despite talking about it the day before! Andy Creber took that route on the elite but it took them 20 mins longer than us - not sure how long they spent map-marking though.
Thought it was a good choice not cutting the corner to #2 but it looks like we lost a couple of mins on those who did.
Did the cluster controls pretty well in the mist, but retrospectively 5-8-7-6 is better because it leads to an easier way down into 9; implemented that tactic so well yesterday that forgot it today. Hence way down was steep and very slow. I gained 5 mins on Tom here which gave me chance to mark up the remainder of the controls on the map while he caught up - nb no rules were broken here - we were in visual and voice contact - he is just really bad at descending!
Best route 9-10 is up the indistinct path which I missed, although we only lost a minute or so with my inspired route up Brandy Pad and then over the saddle - which I don't think anyone else took at all.
Routes of the top 3 teams here: https://www.flickr.com/photos/53426598@N02/2915931...
Really good event, organisation etc and nice mountains - would definitely do again! Probably the same class unless I am radically fitter...
http://mourne2day.com/wp-content/uploads/2016/09/b...
2nd/29 - £125 each prize money!
Same issue with RG today - totally wrong for 5/6/7/8 which could be got in any order. We went 6-7-5-8.
Since it was a mass start I elected to only mark #1 on the map before setting off - this gave us a jump on the whole field and we won #1 by 5 mins. We missed the cunning route along the edge of the reservoir despite talking about it the day before! Andy Creber took that route on the elite but it took them 20 mins longer than us - not sure how long they spent map-marking though.
Thought it was a good choice not cutting the corner to #2 but it looks like we lost a couple of mins on those who did.
Did the cluster controls pretty well in the mist, but retrospectively 5-8-7-6 is better because it leads to an easier way down into 9; implemented that tactic so well yesterday that forgot it today. Hence way down was steep and very slow. I gained 5 mins on Tom here which gave me chance to mark up the remainder of the controls on the map while he caught up - nb no rules were broken here - we were in visual and voice contact - he is just really bad at descending!
Best route 9-10 is up the indistinct path which I missed, although we only lost a minute or so with my inspired route up Brandy Pad and then over the saddle - which I don't think anyone else took at all.
Routes of the top 3 teams here: https://www.flickr.com/photos/53426598@N02/2915931...
Really good event, organisation etc and nice mountains - would definitely do again! Probably the same class unless I am radically fitter...
Saturday Sep 17, 2016 #
Running - Trail race (Mourne MM Day 1) 5:50:38 [5] 24.97 km (14:03 / km) +1429m 10:55 / km
shoes: X-Talon 212 (Sep16)
In 2nd place after the first day but 1 hour 15 (!!) down on the leaders. We met them - they are elite Irish orienteers. They looked at the results, looked at each other embarressedly and said, "we should have entered elite". Quite.
RG: http://www.lvo.routegadget.co.uk/rg2/#286&cour...
Although note that this doesn't work for controls 11-12-13 since 10/11/12 were a cluster which you could get in any order; routegadget either can't cope with this or it hasn't been set up properly.
Happy with 1-4. Happy with route to 5 (this is a great route choice leg) except lost time trying to stay too high coming round Hare's Gap and then couldn't get down (#danger) so had to stay high above the crags. This would have been a pretty good route had I chosen it in advance, but it was my plan to contour and then drop down to the path, which turned out to be impossible.
Lost quite a bit of time on 7 because I elected to stay below the crags, literally everyone else was above them. I thought it would be harder to find a crag foot from above, but everyone was just leading each other into it (lots of courses had that leg).
8 should have gone NE to the path and all the way around, over Slieve Beg. The elites went this way - I didn't even see it.
Happy with the order we got the cluster in (10-12-11 as they are displayed on RG) because that got us the easy way down to 13. Way too high on 10 though, this was my worst navigation error and I lost us at least 10 mins having to go all the way down and back up again; at least 50m vertical climb down rocks. Rest good.
Glorious sunny weather all day. Burnt.
Had to wait for Tom quite a lot on both the uphills and the downhills, but he was good on the paths. Needs practice. Either he's doing more training, or I'm finding another partner for next year...
Although I will find out how he feels (and more) when I do the OMM with Owain!
Nutrition strategy was to alternate cereal bar with shot blok every 30 mins. This worked well but I didn't expect to be out for 6 hours so ran out at the end.
Routes of top 3 teams here:
https://www.flickr.com/photos/53426598@N02/2949461...
RG: http://www.lvo.routegadget.co.uk/rg2/#286&cour...
Although note that this doesn't work for controls 11-12-13 since 10/11/12 were a cluster which you could get in any order; routegadget either can't cope with this or it hasn't been set up properly.
Happy with 1-4. Happy with route to 5 (this is a great route choice leg) except lost time trying to stay too high coming round Hare's Gap and then couldn't get down (#danger) so had to stay high above the crags. This would have been a pretty good route had I chosen it in advance, but it was my plan to contour and then drop down to the path, which turned out to be impossible.
Lost quite a bit of time on 7 because I elected to stay below the crags, literally everyone else was above them. I thought it would be harder to find a crag foot from above, but everyone was just leading each other into it (lots of courses had that leg).
8 should have gone NE to the path and all the way around, over Slieve Beg. The elites went this way - I didn't even see it.
Happy with the order we got the cluster in (10-12-11 as they are displayed on RG) because that got us the easy way down to 13. Way too high on 10 though, this was my worst navigation error and I lost us at least 10 mins having to go all the way down and back up again; at least 50m vertical climb down rocks. Rest good.
Glorious sunny weather all day. Burnt.
Had to wait for Tom quite a lot on both the uphills and the downhills, but he was good on the paths. Needs practice. Either he's doing more training, or I'm finding another partner for next year...
Although I will find out how he feels (and more) when I do the OMM with Owain!
Nutrition strategy was to alternate cereal bar with shot blok every 30 mins. This worked well but I didn't expect to be out for 6 hours so ran out at the end.
Routes of top 3 teams here:
https://www.flickr.com/photos/53426598@N02/2949461...
Friday Sep 16, 2016 #
Note
(rest day)
Traveling to Ireland
Thursday Sep 15, 2016 #
Running - Road/Track (NBRG 10k) 53:27 [3] 10.02 km (5:20 / km) +56m 5:11 / km
shoes: Nike Pegasus 32
Gentle 10k, chatting pace.
Wednesday Sep 14, 2016 #
Crosstraining 30:00 [3]
Tuesday Sep 13, 2016 #
Running - Trail (MDC training - St Arvans) 1:11:25 [3] 9.27 km (7:42 / km) +359m 6:27 / km
shoes: X-Talon 212 (Jan16)
First MDC run. Found it tougher than expected - not used to hills in the evening! Getting dark in the woods but only realised quite how tentative I had been being after putting the torch on - pace immediately doubled.
Good risotto in the pub afterwards :)
Good risotto in the pub afterwards :)
Monday Sep 12, 2016 #
Running - Road/Track intervals (B&W Training) 1:25:32 [5] 10.2 km (8:23 / km)
max:165 shoes: Nike Pegasus 32
6 x [ 700m (60s), 200m (3mins) ]
That may be the first time I've done 700s so not sure what's good and what isn't, but kept them fairly consistent. Didn't go crazy on the 200s - except for the last one - that extra second requires an incredible amount of extra effort!
700s: 2:32,29,27,28,25,28
200s: 35,36,35,35,35,34
That may be the first time I've done 700s so not sure what's good and what isn't, but kept them fairly consistent. Didn't go crazy on the 200s - except for the last one - that extra second requires an incredible amount of extra effort!
700s: 2:32,29,27,28,25,28
200s: 35,36,35,35,35,34
Sunday Sep 11, 2016 #
Running - Trail race (Wentwood Woodlark) 1:01:39 [5] 12.54 km (4:55 / km) +424m 4:12 / km
shoes: X-Talon 212 (Jan16)
https://drive.google.com/file/d/0B4ire04vm1ckQm96Z...
6th - 4th SM apparently this wins a prize for some reason; I think they just bought too much wine; and MDC first team!
First km was very quick downhill, then once it started being uphill Mark caught me and stayed just ahead until about 8k. Then we had the rest of the race together with me ahead on the downhills and him on the up - unfortunately for me it was an uphill finish. But good from a team perspective - I think we were 5th, 6th, 11th, 12th.
Richard's description of this race to me as 'vast majority hard surfaces' might've been true had it not rained quite a bit on Friday - as it was it was maybe 30% hard and the rest mud. Hence, enjoyed it more than I expected to!
The unlimited cake afterwards was excellent but I think I may have had too much - need to set a limit in future of 5 pieces I reckon...
6th - 4th SM apparently this wins a prize for some reason; I think they just bought too much wine; and MDC first team!
First km was very quick downhill, then once it started being uphill Mark caught me and stayed just ahead until about 8k. Then we had the rest of the race together with me ahead on the downhills and him on the up - unfortunately for me it was an uphill finish. But good from a team perspective - I think we were 5th, 6th, 11th, 12th.
Richard's description of this race to me as 'vast majority hard surfaces' might've been true had it not rained quite a bit on Friday - as it was it was maybe 30% hard and the rest mud. Hence, enjoyed it more than I expected to!
The unlimited cake afterwards was excellent but I think I may have had too much - need to set a limit in future of 5 pieces I reckon...
Saturday Sep 10, 2016 #
Orienteering - Urban race (London City Race) 53:43 [5] 11.63 km (4:37 / km) +37m 4:33 / km
shoes: Adidas Adios 3
EDIT: http://www.slow.routegadget.co.uk/rg2/#160&cou...
Results: 16th/44
http://slow.org.uk/wordpress/wp-content/uploads/ra...
Only 13s behind Leon, 30s behind Harrison McCartney, 60s behind Ben Stevens and Dane, 2mins behind Ben Mitchell... so yeah I still lost to everyone, but it was pleasingly close :)
--
Rotherhithe, near Canada Water. No results yet, but reasonably happy with my run.
Course was very well planned and made the best of a very good area for orienteering. Immediately into an intricate park to throw you at the beginning, and then a couple of very very long legs where the option to go round is too far, so you have to wiggle through and concentrate every step. Great.
1-would've been quicker to go past the control and back in, maybe 15s
7-started going the right way, changed mind to take alleyway, then fortunately there were two women coming out, one saying to the other 'maybe you can get out of the next one'. That set alarm bells ringing and stopped me losing more than another 15s
9-first insanely long leg.the best route was as straight as possible; my route was circuitous and involved several flights of unnecessary steps.I was trying to avoid the hill in the middle of the map, but this was totally unnecessary as it wasnt very big anyway and also had a path right the way around the base.my route was about a minute slower.
11-went up one staircase too early and then felt I couldn't go back down since I'd asked someone to get out of the way going up and they'd looked annoyed, and they were still there-30s.the best route was actually staying on the other side of the river and avoiding all the stairs, but I didn't even consider it
12-this leg is so good I still don't know what the best route is;I think mine was ok though
13-overtook by the lightning-fast winner (3 mins clear of everyone) here he was going so fast I assumed he'd take a good route and he did.kept up for literally 100m before he disappeared.found him on Strava afterwards and he has a couple of 3:30 min ks in there.in fact in his whole race he only has 1 km above 4 mins.seriously elite.
16-another really long leg but I learnt from the last one and did this one right; hooray
23-lost 30s by not cutting an obvious forest corner
There are probably lots of other things I haven't even noticed because it was so intricate.in fact I see something new every time I look at the map.this probably rates as one of the best urban races I've done.
Results: 16th/44
http://slow.org.uk/wordpress/wp-content/uploads/ra...
Only 13s behind Leon, 30s behind Harrison McCartney, 60s behind Ben Stevens and Dane, 2mins behind Ben Mitchell... so yeah I still lost to everyone, but it was pleasingly close :)
--
Rotherhithe, near Canada Water. No results yet, but reasonably happy with my run.
Course was very well planned and made the best of a very good area for orienteering. Immediately into an intricate park to throw you at the beginning, and then a couple of very very long legs where the option to go round is too far, so you have to wiggle through and concentrate every step. Great.
1-would've been quicker to go past the control and back in, maybe 15s
7-started going the right way, changed mind to take alleyway, then fortunately there were two women coming out, one saying to the other 'maybe you can get out of the next one'. That set alarm bells ringing and stopped me losing more than another 15s
9-first insanely long leg.the best route was as straight as possible; my route was circuitous and involved several flights of unnecessary steps.I was trying to avoid the hill in the middle of the map, but this was totally unnecessary as it wasnt very big anyway and also had a path right the way around the base.my route was about a minute slower.
11-went up one staircase too early and then felt I couldn't go back down since I'd asked someone to get out of the way going up and they'd looked annoyed, and they were still there-30s.the best route was actually staying on the other side of the river and avoiding all the stairs, but I didn't even consider it
12-this leg is so good I still don't know what the best route is;I think mine was ok though
13-overtook by the lightning-fast winner (3 mins clear of everyone) here he was going so fast I assumed he'd take a good route and he did.kept up for literally 100m before he disappeared.found him on Strava afterwards and he has a couple of 3:30 min ks in there.in fact in his whole race he only has 1 km above 4 mins.seriously elite.
16-another really long leg but I learnt from the last one and did this one right; hooray
23-lost 30s by not cutting an obvious forest corner
There are probably lots of other things I haven't even noticed because it was so intricate.in fact I see something new every time I look at the map.this probably rates as one of the best urban races I've done.
Friday Sep 9, 2016 #
Note
(rest day)
Free hog roast and cake at work! Terribly unhealthy.
Thursday Sep 8, 2016 #
Running - Trail intervals (B&W Training) 42:38 [5] 7.37 km (5:47 / km) +70m 5:31 / km
shoes: Nike Pegasus 32
8x3mins (2mins) on the grass, out and back.definitely harder out than back.
Out: 818,813,832,833
Back: 790,801,789,806
Pace between 3:37 and 3:49
Out: 818,813,832,833
Back: 790,801,789,806
Pace between 3:37 and 3:49
Wednesday Sep 7, 2016 #
Running - Road/Track (Recovery run) 43:32 [3] 8.65 km (5:02 / km) +65m 4:51 / km
ahr:132 max:160 shoes: Nike Pegasus 32
Still feeling Monday's track session so decided another one wasn't a great idea yet... Will do tomorrow instead.
Couple of efforts on some segments; one 15s one would be a good hill rep.
Couple of efforts on some segments; one 15s one would be a good hill rep.
Tuesday Sep 6, 2016 #
Running - Road/Track race (AXA 5) 34:21 [5] 8.82 km (3:54 / km) +83m 3:43 / km
shoes: Adidas Adios 3
The official results list my time last year as 33:07, but I measured it as 34:08. Clearly a minute out.
So this year was only 13 seconds slower, despite 2 months off speedwork? I'll take it.
The hill definitely felt less awful than previous years; definitely getting somewhere with hills.
Legs aching muchly today after the track last night.
So this year was only 13 seconds slower, despite 2 months off speedwork? I'll take it.
The hill definitely felt less awful than previous years; definitely getting somewhere with hills.
Legs aching muchly today after the track last night.
Monday Sep 5, 2016 #
Running - Road/Track intervals (B&W Training) 1:16:27 [5] 8.39 km (9:07 / km)
shoes: Nike Pegasus 32
Really felt the warm-up after not doing a proper one for so long!
Only 4 reps due to race tomorrow - also was dropping off the back of the group anyway, from the start.
4x(500m(1min),400m(3mins))
500s: 102,101,101,102
400s: 78,79,79,80
S l o w
Only 4 reps due to race tomorrow - also was dropping off the back of the group anyway, from the start.
4x(500m(1min),400m(3mins))
500s: 102,101,101,102
400s: 78,79,79,80
S l o w
Sunday Sep 4, 2016 #
Orienteering - Urban race (Wells city race) 47:41 [5] 10.54 km (4:31 / km) +98m 4:19 / km
shoes: Adidas Adios 3
Really good event. 5th/20, 4mins behind Adam (standard), 3mins behind Owain (wow).
Happy with everything up to 9 and was marginally ahead of Owain at that point. Mistake on 10 not seeing the alleyway kink and therefore assumed I was wrong whereas was actually right; probably 20s.
Couple of good legs 13 and 14 where I was 2nd and therefore beat at least one of the elites. Route to 17 not the best though; N was better but didn't see it until too late. S was better to 18 as well. Then another few good legs before losing 30s trying to get out of the palace via a dead end...
One last 10s mistake on 32 caused by map folding at a bad time (must stop doing this!!), otherwise good.
So only a minute lost overall; a pretty good run.and that minute wouldn't have gained me a place. good map and planning and weather-a good day out in general!
Exciting request from Carol to go and find a potentially injured competitor (which I tried to do but failed); by the time I got back they were already there - they had tripped in one of those road-edge streams and were bleeding a bit, but no serious harm done! I decided this justified me eating the 'helpers only' cake :)
Happy with everything up to 9 and was marginally ahead of Owain at that point. Mistake on 10 not seeing the alleyway kink and therefore assumed I was wrong whereas was actually right; probably 20s.
Couple of good legs 13 and 14 where I was 2nd and therefore beat at least one of the elites. Route to 17 not the best though; N was better but didn't see it until too late. S was better to 18 as well. Then another few good legs before losing 30s trying to get out of the palace via a dead end...
One last 10s mistake on 32 caused by map folding at a bad time (must stop doing this!!), otherwise good.
So only a minute lost overall; a pretty good run.and that minute wouldn't have gained me a place. good map and planning and weather-a good day out in general!
Exciting request from Carol to go and find a potentially injured competitor (which I tried to do but failed); by the time I got back they were already there - they had tripped in one of those road-edge streams and were bleeding a bit, but no serious harm done! I decided this justified me eating the 'helpers only' cake :)
Saturday Sep 3, 2016 #
Orienteering - Urban race (Yate Race 1) 19:11 [5] 4.54 km (4:14 / km)
shoes: Nike Pegasus 32
Running ok but too many mistakes!
1 - dead end right at the start; nooo! +30s
5 - ran past control, didn't notice it, looked for a while in the wrong place, +30s
Plus far more route choice errors than I usually make:
2 - think N is better
5 - think N is better
6 - think S is better
8 - think N is better
9 - think E is better
Really good planning from Paul; it's not coincidence I got it wrong so many times!
Also the map was very good for a first-outing; I noticed no issues at all.
11th/23 course 1; pretty poor result although very high standard of opposition!
http://www.bristolorienteering.org.uk/sites/defaul...
1 - dead end right at the start; nooo! +30s
5 - ran past control, didn't notice it, looked for a while in the wrong place, +30s
Plus far more route choice errors than I usually make:
2 - think N is better
5 - think N is better
6 - think S is better
8 - think N is better
9 - think E is better
Really good planning from Paul; it's not coincidence I got it wrong so many times!
Also the map was very good for a first-outing; I noticed no issues at all.
11th/23 course 1; pretty poor result although very high standard of opposition!
http://www.bristolorienteering.org.uk/sites/defaul...
Orienteering - Urban race (Yate Race 2) 18:03 [5] 4.25 km (4:15 / km)
shoes: Nike Pegasus 32
Much better performance from me (hurray!), 4th/24
http://www.bristolorienteering.org.uk/sites/defaul...
(helped admittedly by some DQs and Duncan being injured, but still a much better run than this morning)
Mark P started 1 min before me and I caught him 6-7; started to follow him before realising he was heading into a dead end! But only a few seconds lost.
8-9 I think E is better
17-18 very nearly went to the wrong side but prudently checked the control description, so hesitated a bit but could've been worse!
Very happy with this run. And pleased to beat Owain overall...by 11 seconds! Given the longer legs tomorrow I suspect he will get his own back.
http://www.bristolorienteering.org.uk/sites/defaul...
(helped admittedly by some DQs and Duncan being injured, but still a much better run than this morning)
Mark P started 1 min before me and I caught him 6-7; started to follow him before realising he was heading into a dead end! But only a few seconds lost.
8-9 I think E is better
17-18 very nearly went to the wrong side but prudently checked the control description, so hesitated a bit but could've been worse!
Very happy with this run. And pleased to beat Owain overall...by 11 seconds! Given the longer legs tomorrow I suspect he will get his own back.
Running - Road/Track (Yate control collecting) 28:03 [1] 3.14 km (8:56 / km)
shoes: Nike Pegasus 32
...in the rain. It was hard to carry at once! And after carrying about 5, need to stop and put them all down in order to detach another, then pick them all up again. Note to self - if more than 5, take a bag!
Friday Sep 2, 2016 #
Running - Road/Track (Jog) 21:32 [3] 4.1 km (5:15 / km) +20m 5:08 / km
shoes: Nike Pegasus 32
Couple of efforts on the segments; 3rd and 1st. Legs pretty heavy after yesterday but no DOMS to speak of :) looking forward to the sprints tomorrow!
Thursday Sep 1, 2016 #
Running - Trail intervals (B&W Training) 42:17 [5] 7.77 km (5:27 / km) +86m 5:09 / km
shoes: Nike Pegasus 32
First interval session back. Tough, but not as bad as expected, perhaps.
10 x 2 mins.
Out: 560,544,559,552,547 (m)
Back: 532,531,532,537,543
Pace between 3:35 and 3:46; not entirely flat grass. Not bad.
A lot of Tuesday/Thursday sessions are that format; x mins out, turn round, x mins back; but not actually done one before. Weirdly competitive.
10 x 2 mins.
Out: 560,544,559,552,547 (m)
Back: 532,531,532,537,543
Pace between 3:35 and 3:46; not entirely flat grass. Not bad.
A lot of Tuesday/Thursday sessions are that format; x mins out, turn round, x mins back; but not actually done one before. Weirdly competitive.