Training Log Archive: Mark3In the 7 days ending Jun 15, 2014:
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Sunday Jun 15, 2014 #
Orienteering race (Manchester City Race 2014) 49:55 [5] 8.7 km (5:44 / km)
Best urban orienteering I've done so far this year; excellently planned. Several times I had to slow to a walk to find any route, never mind the best one, and retrospectively on some of the legs I didn't even spot the route that was much faster than the others.
http://www.mdoc.routegadget.co.uk/rg2/#177
Easy 1 then hard 2. I think my route is actually best here, but rather by luck than judgement. I didn't implement it very fast due to getting pretty confused near 16 (note that you couldn't see 16 at this point since the map was double sided). Possibly better/comparable other route is to go over the walking-only bridge.
Bad route into 3; unnecessary steps. Would've been better in/out the same way. 4 - went round, missed sneaky route through underpasses which is about half the distance! Missed this way out of 4 as well - not used to underpasses being marked in purple maybe? Proper mistake to 5; miscounted buildings, found additional canopy, probably should have turned around but decided ok to continue but then thwarted by fences. I doubt anyone else made this mistake!
Route into 6 via 3 since I'd done that before; would've been faster down either of the other two sets of steps.
Happy with 7-8-9; into standard urban racing now. Ignored control desc on 10 to my peril (it was complicated! "South western fence wall junction north west side" - probably should've got from that that it was on the west of stuff and not had a nice look round the other walls and fences and things. This and 5 are probably my only 'proper' mistakes; maybe 1 min combined?
->14 fine; slight roadworks issue leaving 14 where they weren't exactly where mapped and I was trapped by them; however we had been warned to expect them in slightly different places. I actually think route to 15 via 19 is faster; be interesting to see on RG if anyone went this way.
Happy with my route to 16 although if I'd known it was going to be at the top of quite a of steps, might've been better to come back via the S/F and 29. Then, going back the same way to 17 would be easier - think my route to 17 is better given the simplicity if you took my route to 16.
18 ok; 19 missed that you could come out of the control to the W and not go back N.
22 quicker to go down steps and under yourself rather than all the way around like I did - but I caught some guy at 21 and he followed me all this way - he was pretty quick but only when he wasn't navigating, so he was on my heels all the way but as soon as he overtook he slowed down meaning I just got past again.
S route to 25 probably better - but again, he followed me. Rest fine - slight wobble on 29 meant he punched this c.2secs before, but I sprinted past him on the run in to punch 0.5s up - win.
2nd place out of about 40 - pretty happy. A minute and a bit down on Leon Foster - with a clean run I could've been that much faster; but I'm sure he didn't have a clean run either (it would be very impressive on that course)
Overall a really good weekend - especially the planning today
http://connect.garmin.com/activity/521409867
http://www.mdoc.routegadget.co.uk/rg2/#177
Easy 1 then hard 2. I think my route is actually best here, but rather by luck than judgement. I didn't implement it very fast due to getting pretty confused near 16 (note that you couldn't see 16 at this point since the map was double sided). Possibly better/comparable other route is to go over the walking-only bridge.
Bad route into 3; unnecessary steps. Would've been better in/out the same way. 4 - went round, missed sneaky route through underpasses which is about half the distance! Missed this way out of 4 as well - not used to underpasses being marked in purple maybe? Proper mistake to 5; miscounted buildings, found additional canopy, probably should have turned around but decided ok to continue but then thwarted by fences. I doubt anyone else made this mistake!
Route into 6 via 3 since I'd done that before; would've been faster down either of the other two sets of steps.
Happy with 7-8-9; into standard urban racing now. Ignored control desc on 10 to my peril (it was complicated! "South western fence wall junction north west side" - probably should've got from that that it was on the west of stuff and not had a nice look round the other walls and fences and things. This and 5 are probably my only 'proper' mistakes; maybe 1 min combined?
->14 fine; slight roadworks issue leaving 14 where they weren't exactly where mapped and I was trapped by them; however we had been warned to expect them in slightly different places. I actually think route to 15 via 19 is faster; be interesting to see on RG if anyone went this way.
Happy with my route to 16 although if I'd known it was going to be at the top of quite a of steps, might've been better to come back via the S/F and 29. Then, going back the same way to 17 would be easier - think my route to 17 is better given the simplicity if you took my route to 16.
18 ok; 19 missed that you could come out of the control to the W and not go back N.
22 quicker to go down steps and under yourself rather than all the way around like I did - but I caught some guy at 21 and he followed me all this way - he was pretty quick but only when he wasn't navigating, so he was on my heels all the way but as soon as he overtook he slowed down meaning I just got past again.
S route to 25 probably better - but again, he followed me. Rest fine - slight wobble on 29 meant he punched this c.2secs before, but I sprinted past him on the run in to punch 0.5s up - win.
2nd place out of about 40 - pretty happy. A minute and a bit down on Leon Foster - with a clean run I could've been that much faster; but I'm sure he didn't have a clean run either (it would be very impressive on that course)
Overall a really good weekend - especially the planning today
http://connect.garmin.com/activity/521409867
Saturday Jun 14, 2014 #
Orienteering race (Twin Peak Sprint Qual) 15:41 [5] 2.9 km (5:24 / km) +10m 5:19 / km
Top 10 made it to the A final - managed 8th
Not a bad run but pretty high standard competition. Lost an annoying 25 seconds at #1 - control in bush; ran past without noticing - got confused. My own fault! Others didn't have any issues here. No problems with rest of course.
1s behind Glen - he was a few secs faster on most controls but he errored quite a lot on #19.
1.5 mins ish down on the winner; just on running speed.
A final this afternoon.
Not a bad run but pretty high standard competition. Lost an annoying 25 seconds at #1 - control in bush; ran past without noticing - got confused. My own fault! Others didn't have any issues here. No problems with rest of course.
1s behind Glen - he was a few secs faster on most controls but he errored quite a lot on #19.
1.5 mins ish down on the winner; just on running speed.
A final this afternoon.
Orienteering race (Twin Peak Sprint Final) 15:25 [5] 2.6 km (5:56 / km) +10m 5:49 / km
7th in the final - 10s or so ahead of Glen - again he was running faster but my mistakes were less than his.
First 10 controls near-perfect. Then 11 misread control desc - it was that diamond thingy that means Open Land - inside corner. However I read it as Paved Area - inside corner and unfortunately there was a high fence in between the two! 15s annoyingly lost here.
One other mistake on 15 - lost concentration and started looking in the trees one building corner too early - more annoyed about this one: maybe 30s lost.
No other errors; probably wouldn't have improved a position with a clean run so reasonably satisfied. Bit of a come down though after the win at the SE sprints with two perfect runs.
Might get a few ranking points for these to keep me in the top 100 when I start losing last year's urban scores...
Looking forward to the main Manchester urban tomorrow.
First 10 controls near-perfect. Then 11 misread control desc - it was that diamond thingy that means Open Land - inside corner. However I read it as Paved Area - inside corner and unfortunately there was a high fence in between the two! 15s annoyingly lost here.
One other mistake on 15 - lost concentration and started looking in the trees one building corner too early - more annoyed about this one: maybe 30s lost.
No other errors; probably wouldn't have improved a position with a clean run so reasonably satisfied. Bit of a come down though after the win at the SE sprints with two perfect runs.
Might get a few ranking points for these to keep me in the top 100 when I start losing last year's urban scores...
Looking forward to the main Manchester urban tomorrow.
Thursday Jun 12, 2014 #
Cycling (To/from Sarah's) 8:00 [4] 2.0 mi (15.0 mph)
I'm not a natural cyclist, and my bike is about 15 years old. But I'm going to try and do more of it! Treated these like two 4 minute intervals with an hour recovery...
Wednesday Jun 11, 2014 #
Orienteering race (BOK Urban - Larkhall) 35:26 [5] 5.4 km (6:34 / km) +137m 5:49 / km
Steepest urban I think I've ever done!
Mistake on #1, trying to go too fast at the start and assumed I could get through somewhere that was clearly impossible; lost a bit of time, but many people made the same mistake.
Route to 4 round the N looks worse than the straighter route but seemed ok time-wise.
5-6-7 a bit soul destroying up the hill, felt like pretty much walking pace but similar times to Phil and Paul; Geoff a bit quicker. Did a bit of unnecessary climb to 8 by going toward 9, but noticed in time not to lose much. Fine 9,10,11
Lost 30s to Geoff on running downhill to 12. Probably half route choice, half speed
13-15 fine. Didnt check top/bottom of wall to 16 as didnt want to lose time/concentration unfolding map; ended up at bottom but think this was still right decision; only a few secs to climb.
Rest fine, made up quite a bit of time on the fast legs at the end.
Clearly need to do some hill work as this course was either steep up or steep down; neither of which is my forte, so pleased to come [probably] second.
http://connect.garmin.com/activity/518702508
Mistake on #1, trying to go too fast at the start and assumed I could get through somewhere that was clearly impossible; lost a bit of time, but many people made the same mistake.
Route to 4 round the N looks worse than the straighter route but seemed ok time-wise.
5-6-7 a bit soul destroying up the hill, felt like pretty much walking pace but similar times to Phil and Paul; Geoff a bit quicker. Did a bit of unnecessary climb to 8 by going toward 9, but noticed in time not to lose much. Fine 9,10,11
Lost 30s to Geoff on running downhill to 12. Probably half route choice, half speed
13-15 fine. Didnt check top/bottom of wall to 16 as didnt want to lose time/concentration unfolding map; ended up at bottom but think this was still right decision; only a few secs to climb.
Rest fine, made up quite a bit of time on the fast legs at the end.
Clearly need to do some hill work as this course was either steep up or steep down; neither of which is my forte, so pleased to come [probably] second.
http://connect.garmin.com/activity/518702508
Tuesday Jun 10, 2014 #
Note
(rest day)
Aching everywhere today - weird that one interval session a week is harder than two when it comes to recovery...
Monday Jun 9, 2014 #
Running intervals (B+W Training) 1:08:03 [5] 8.7 km (7:49 / km)
Good to be doing an interval session again - arms a bit painful from swimming yesterday but not feeling too bad from the 10k.
Session was (500,300,200) with 1 min between each, then 4 mins between sets; 4 sets.
500s in 1:37, 1:36, 1:37, 1:39
300s in 55, 54, 54, 53
200s in 32, 33, 33, 33
This is insanely good consistency so pretty happy with those
http://connect.garmin.com/activity/517398647
Session was (500,300,200) with 1 min between each, then 4 mins between sets; 4 sets.
500s in 1:37, 1:36, 1:37, 1:39
300s in 55, 54, 54, 53
200s in 32, 33, 33, 33
This is insanely good consistency so pretty happy with those
http://connect.garmin.com/activity/517398647