Training Log Archive: Mark3In the 7 days ending Oct 26, 2014:
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Sunday Oct 26, 2014 #
Orienteering race (Longshaw Midland Champs) 1:01:21 [5] 8.69 km (7:04 / km) +325m 5:57 / km
(injured)
"Win" on M21S and Course 5, although a bit undeserved (competition not too strong)
Some good routegadget action with the top 3 all having drawn their routes:
http://www.derwentvalleyorienteers.org.uk/results/...
Messed up a few controls which winsplits hasn't noticed, notably
#1 - route ok although think going back through the start and round path to the SW is probably faster; doubt anyone did this. But then too high up slope and should have known this - fairly obvious from contours and boulder positions. darn. 1 min.
#2 - didn't know whether to turn L or R and picked the wrong one; again should have been obvious since if L were going to be correct I'd have had to have fallen down a crag! 1 min.
Lost a bit of time on 5 but this was a safe route choice rather than a mistake; winsplits reckons this was my first mistake! pfft; software.
#12 - should have stayed out of the heather and gone round the path for as long as possible. Rock was hard to find in the middle of lots and lots of very similarly sized rocks. 1 min.
Bit of trouble crossing the marsh to 16; with hindsight was probably faster to hop over the fence and fight a bit of undergrowth
Bit tentative on 21, was pretty convinced I had to go down to the bottom of the hill; only didn't because it looked too steep and brackeny. Decided to contour round and then was a bit lucky to find I didn't have to go that wasy anyway? Odd.
Got to 22 just after Michael and just about kept up to 23, couldn't stay with him to the finish though. Not fit enough anymore!
So only 3 mins lost; not too shabby. Enjoyed it.
http://www.movescount.com/moves/move43950914
Some good routegadget action with the top 3 all having drawn their routes:
http://www.derwentvalleyorienteers.org.uk/results/...
Messed up a few controls which winsplits hasn't noticed, notably
#1 - route ok although think going back through the start and round path to the SW is probably faster; doubt anyone did this. But then too high up slope and should have known this - fairly obvious from contours and boulder positions. darn. 1 min.
#2 - didn't know whether to turn L or R and picked the wrong one; again should have been obvious since if L were going to be correct I'd have had to have fallen down a crag! 1 min.
Lost a bit of time on 5 but this was a safe route choice rather than a mistake; winsplits reckons this was my first mistake! pfft; software.
#12 - should have stayed out of the heather and gone round the path for as long as possible. Rock was hard to find in the middle of lots and lots of very similarly sized rocks. 1 min.
Bit of trouble crossing the marsh to 16; with hindsight was probably faster to hop over the fence and fight a bit of undergrowth
Bit tentative on 21, was pretty convinced I had to go down to the bottom of the hill; only didn't because it looked too steep and brackeny. Decided to contour round and then was a bit lucky to find I didn't have to go that wasy anyway? Odd.
Got to 22 just after Michael and just about kept up to 23, couldn't stay with him to the finish though. Not fit enough anymore!
So only 3 mins lost; not too shabby. Enjoyed it.
http://www.movescount.com/moves/move43950914
Saturday Oct 25, 2014 #
Running race (Beeston Parkrun) 18:58 [5] 5.0 km (3:48 / km) +9m 3:46 / km
(injured) shoes: Saucony Virrata 2
Liking the shoes
Again, L achilles a bit sore; right one fine. Not being held back really anymore pacewise and the course was pretty good (maybe a little windy) - so its clear than 2 months training = 1 min pace loss.
Bit of a shame, but hopefully it won't take too long to get it back
http://www.movescount.com/moves/move43950924
Again, L achilles a bit sore; right one fine. Not being held back really anymore pacewise and the course was pretty good (maybe a little windy) - so its clear than 2 months training = 1 min pace loss.
Bit of a shame, but hopefully it won't take too long to get it back
http://www.movescount.com/moves/move43950924
Wednesday Oct 22, 2014 #
Running intervals (B+W Training) 1:14:14 [5] 9.15 km (8:07 / km) +6m 8:05 / km
(injured) shoes: Saucony Virrata 2
[8 * 400m (1 min) ] * 2, but only did 6 of the last 8 along with the newcomers who did 6 of each
Aim was consistency, getting used to new shoes and trying not to run too much on the toes
80,79,77,78,78,78,78,77,80,79,79,79,79,78
So not quick, but very consistent :)
Right achilles pretty much fine; left still has some issues
http://www.movescount.com/moves/move43654180#navig...
EDIT - worse than I thought speed-wise; 400s back in July were all between 69 and 73! There were admittedly less of them, though.
Aim was consistency, getting used to new shoes and trying not to run too much on the toes
80,79,77,78,78,78,78,77,80,79,79,79,79,78
So not quick, but very consistent :)
Right achilles pretty much fine; left still has some issues
http://www.movescount.com/moves/move43654180#navig...
EDIT - worse than I thought speed-wise; 400s back in July were all between 69 and 73! There were admittedly less of them, though.
Tuesday Oct 21, 2014 #
Swimming 45:00 [3] 1.65 km (2.2 kph)
(injured)
Might only go one a week on Thursdays from now on, since
(a) swimming is dull
(b) on Tuesday I seem to have to pay more often!
I've definitely pulled a swimming muscle somewhere in my inner leg, as unlikely as this may seem
(a) swimming is dull
(b) on Tuesday I seem to have to pay more often!
I've definitely pulled a swimming muscle somewhere in my inner leg, as unlikely as this may seem
Monday Oct 20, 2014 #
Running intervals (B+W Training) 1:21:00 [5] 9.0 km (9:00 / km)
(injured)
Hard session today was road miles which I didn't fancy, so did the medium session instead,
1k,500,1k,500,1k
Ks in 3.26,3.31,3.37
500s in 1.37,1.38 (so 3.14,3.16 pace)
Pretty pleased with this actually, felt better than Monday.
Tried on Jarleth's Virratas size 9.5 which were a bit wide but felt great to run on.bought some 9s from sportsshoes.com so hopefully they'll be narrower without being too much shorter! Hopefully here before the weekend.
1k,500,1k,500,1k
Ks in 3.26,3.31,3.37
500s in 1.37,1.38 (so 3.14,3.16 pace)
Pretty pleased with this actually, felt better than Monday.
Tried on Jarleth's Virratas size 9.5 which were a bit wide but felt great to run on.bought some 9s from sportsshoes.com so hopefully they'll be narrower without being too much shorter! Hopefully here before the weekend.