Training Log Archive: Mark3In the 7 days ending Dec 7, 2014:
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Sunday Dec 7, 2014 #
Orienteering race (BOK Blaise Castle) 1:05:23 [5] 10.37 km (6:18 / km) +398m 5:17 / km
(injured)
Great course. Lots of tough route choices; many of which I think I got wrong. Definitely kept you thinking, and not much time to plan ahead due to the steep slippery slopes.
2nd/33 - nice to beat Clive although he did lose 6 mins on a leg which I won, so as usual he's still faster/more consistent over the rest.
Always nice to be ahead of Phil :)
Bit disappointed to be so far down on Tim - seems to be mainly (2/3rds of the 6 mins) down to route choice;
1-2 +1min
12-13 +1min
13-14 +1min
20-21 +1min
Interesting since I thought these were ok at the time. Looking at them now though
1-2 think it's best to go down the path via 12, whereas I went via 5
12-13 think it's best straight back up and round via 29; I went via 27
13-14 Tried to cut corner up from 16; actually I think this is ok but just badly implemented
20-21 30s of this is getting stuck in the graveyard, but I think Richard's route of down and through the river by 25 is fastest
No real mistakes otherwise really. Pleased to be only 2s down on #6 which I was worried was the slower choice (through the houses) and to win #11 (which reminded of the XC yday; flat and grassy, but felt SO much slower; luckily I guess everyone was slower after coming up the hill)
Didn't know where I'd come out up to #14; should have been paying more attention to compass but was too busy trying not to slide back down the hill. Relocated on 15's earthbank (which is how I won that split...) so must have come up between the crags due S of 16; not what I'd intended.
Overtook Zac at some point on 14 I think, but he got past me again when I got stuck in the graveyard (mapped as high wall; but it's not that much thicker than pavement edge! Fell foul of not being an urban spec map; can't complain but a bit annoying)
Ran with him 21,22,23 (just about managed to stay with him up the hill to 23, I think he was keen to stay ahead [we were 1 and 2 on this split]) but then I took the longer less steep route down to 24 and was coming out ahead, but he saw me running toward the tree and put in a massive effort to get there first. I hoped he'd gone a bit too early and I was right; I let him punch slightly ahead of him 25 and 26 but then put my own effort in on 27 to gain 5secs and stay ahead to the finish. Really good battle (helped by the fact I knew he'd started 3 mins before me!)
He's going to be very hard to beat when he gets a bit taller.
Performance of the day goes to Eddie Narbett; no idea who he is but to be 3 mins off Clive as an M16 is pretty good going.
http://www.movescount.com/moves/move47045721
2nd/33 - nice to beat Clive although he did lose 6 mins on a leg which I won, so as usual he's still faster/more consistent over the rest.
Always nice to be ahead of Phil :)
Bit disappointed to be so far down on Tim - seems to be mainly (2/3rds of the 6 mins) down to route choice;
1-2 +1min
12-13 +1min
13-14 +1min
20-21 +1min
Interesting since I thought these were ok at the time. Looking at them now though
1-2 think it's best to go down the path via 12, whereas I went via 5
12-13 think it's best straight back up and round via 29; I went via 27
13-14 Tried to cut corner up from 16; actually I think this is ok but just badly implemented
20-21 30s of this is getting stuck in the graveyard, but I think Richard's route of down and through the river by 25 is fastest
No real mistakes otherwise really. Pleased to be only 2s down on #6 which I was worried was the slower choice (through the houses) and to win #11 (which reminded of the XC yday; flat and grassy, but felt SO much slower; luckily I guess everyone was slower after coming up the hill)
Didn't know where I'd come out up to #14; should have been paying more attention to compass but was too busy trying not to slide back down the hill. Relocated on 15's earthbank (which is how I won that split...) so must have come up between the crags due S of 16; not what I'd intended.
Overtook Zac at some point on 14 I think, but he got past me again when I got stuck in the graveyard (mapped as high wall; but it's not that much thicker than pavement edge! Fell foul of not being an urban spec map; can't complain but a bit annoying)
Ran with him 21,22,23 (just about managed to stay with him up the hill to 23, I think he was keen to stay ahead [we were 1 and 2 on this split]) but then I took the longer less steep route down to 24 and was coming out ahead, but he saw me running toward the tree and put in a massive effort to get there first. I hoped he'd gone a bit too early and I was right; I let him punch slightly ahead of him 25 and 26 but then put my own effort in on 27 to gain 5secs and stay ahead to the finish. Really good battle (helped by the fact I knew he'd started 3 mins before me!)
He's going to be very hard to beat when he gets a bit taller.
Performance of the day goes to Eddie Narbett; no idea who he is but to be 3 mins off Clive as an M16 is pretty good going.
http://www.movescount.com/moves/move47045721
Saturday Dec 6, 2014 #
Running race (Gwent League XC - Brecon) 40:04 [5] 10.25 km (3:55 / km) +56m 3:48 / km
(injured) shoes: Nike Zoom Rival XC
Weather much nicer that last time at Brecon (ie - I didn't get hypothermia).
Enjoyed it more than the last XC as well - much better paced, km times all between 3:47 and 4:04 despite the twistyness and the hills.
Came 91st out of unknown field size (300?) which if true would probably be my best XC result. Beat Chris Beck by 30s or so which hasn't happened for a while.
The Suunto told me I need 36 hours to recover, so Blaise might be interesting tomorrow.
http://www.movescount.com/moves/move46986351
Wednesday Dec 3, 2014 #
Running intervals (B+W Training) 1:04:29 [5] 8.14 km (7:55 / km) +24m 7:48 / km
ahr:124 max:182 (injured) shoes: Adidas Boost
Medium group - mini reverse pyramid; 1200m, 600m, 300m, 600m, 1200m
1200: 4:02 (3:20 pace)
600: 1:54 (3:09)
300: 50 (2:45)
600: 1:55 (3:11)
1200: 4:11 (3:31)
All pretty good apart from the last 1200m; would have been even worse if I hadn't thought my colleague was just behind me - had to do quite a lot in the last 200m.
Although actually he was safely 40s or something behind, so that was all right.
Struggled with the jog recovery prevalent in the middle group; the fast group is usually a stationary recovery which is shorter, but my HR goes down more.
http://www.movescount.com/moves/move46799843
Monday Dec 1, 2014 #
Running intervals (B+W Training) 1:10:00 [5] 8.87 km (7:54 / km) +6m 7:52 / km
ahr:123 max:168 (injured) shoes: Adidas Boost
8 * 500m (300m jog) 'medium' group - the quick group was road miles which I'm currently avoiding
500s in: 95,96,94,95,96,94,94,93
Pretty well paced; aiming to stay within 10m or so of the front guy who was a 17 min 5k runner
Had to work pretty hard by the end, although probably could have done a couple more if forced.
http://www.movescount.com/moves/move46663471#navig...