Training Log Archive: Mark3In the 7 days ending May 3, 2015:
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Sunday May 3, 2015 #
Orienteering race (Gloucester City Race) 47:00 [5] 10.84 km (4:20 / km) +56m 4:14 / km
(injured) shoes: Saucony Virrata 2
Suffering with some eye irritation; assumed this way hayfever...
Had been really looking forward to this - I like urban. Knee hurt from yesterday so I liberally smothered it in ibuprofen gel.
Doing pretty good until 5; I'd decided that it was 50:50 which way round I went but decided on W since it meant I'd get to see #9. Retrospectively, it was quite a bit further that way, plus I'd totally forgotten about having seen 9 before by the time I actually got there, so bad choice.
Small loss on 8 (multilevel), just jogging making sure I was reading the map correctly.
Bad route coming out of 12; bit tentative coming in due to pavement-washing-man making it very slippery, consequently hadn't planned route out and added some extra distance and corners.
Bad route out of 16; missed out on running through Fred West's house. 18 I was a bit tempted to go all the way round the road to the E, would have been much further but very easy. Decided on all the extra corners instead. There is an unmarked gap in the low wall in the N corner of the car park I ran through, FYI Richard :)
Mistake to 22, south route is much better. Annoyed I didn't see this one.
Didn't like OOB marking on 26; too similar to wall. NB - black vertical lines are not on OOB key. Could easily have been lots of N-S walls. Anyway. Should have been purple, and touching actual wall to be clear.
I thought building work near finish 31-32 could have been on map corrections map in start lane.
Otherwise fine, and really enjoyed it. I thought it was well planned and kept the concentration up the whole way round, apart from having the long road legs near the end to plan the last bit.
Glad my map was printed by BML - comparing with my friends' course 2 map afterwards which wasn't, there is a major difference in quality. eg, on my map, there is a double pavement just after #20 at the edge of the carpark. On his map, these pavement lines have blended together forming what looks extremely like an uncrossable wall, even with a magnifier. Would suggest "proper" printing is necessary for urban events where this matters; not so much of an issue for forest.
Had been really looking forward to this - I like urban. Knee hurt from yesterday so I liberally smothered it in ibuprofen gel.
Doing pretty good until 5; I'd decided that it was 50:50 which way round I went but decided on W since it meant I'd get to see #9. Retrospectively, it was quite a bit further that way, plus I'd totally forgotten about having seen 9 before by the time I actually got there, so bad choice.
Small loss on 8 (multilevel), just jogging making sure I was reading the map correctly.
Bad route coming out of 12; bit tentative coming in due to pavement-washing-man making it very slippery, consequently hadn't planned route out and added some extra distance and corners.
Bad route out of 16; missed out on running through Fred West's house. 18 I was a bit tempted to go all the way round the road to the E, would have been much further but very easy. Decided on all the extra corners instead. There is an unmarked gap in the low wall in the N corner of the car park I ran through, FYI Richard :)
Mistake to 22, south route is much better. Annoyed I didn't see this one.
Didn't like OOB marking on 26; too similar to wall. NB - black vertical lines are not on OOB key. Could easily have been lots of N-S walls. Anyway. Should have been purple, and touching actual wall to be clear.
I thought building work near finish 31-32 could have been on map corrections map in start lane.
Otherwise fine, and really enjoyed it. I thought it was well planned and kept the concentration up the whole way round, apart from having the long road legs near the end to plan the last bit.
Glad my map was printed by BML - comparing with my friends' course 2 map afterwards which wasn't, there is a major difference in quality. eg, on my map, there is a double pavement just after #20 at the edge of the carpark. On his map, these pavement lines have blended together forming what looks extremely like an uncrossable wall, even with a magnifier. Would suggest "proper" printing is necessary for urban events where this matters; not so much of an issue for forest.
Saturday May 2, 2015 #
Orienteering race (NGOC Middle Distance) 46:35 [5] 6.48 km (7:11 / km) +276m 5:56 / km
(injured)
Not entirely disastrous, but lots of small misses
http://www.ngoc.routegadget.co.uk/rg2/#69&cour...
http://www.movescount.com/moves/move61021978
Fairly good until 11, then failed to implement plan of using fence as attack point, "surely it can't be necessary to go all the way to that", FAIL. Ended up to N of control and confused; +1min.
14 - this one not my fault I think; massive spur on ground is extremely minor squiggle in contour on map - another 1.5min. Everyone I talked to afterwards agreed about this. With hindsight - control was so high up, should just have come to the top and found it from above.
17 - should have gone from the ride rather than going straight. Was very likely somewhere in this dense stuff that caused injury #2 and has resulted in me typing this barely being able to keep my eye open as I squint at the screen...+1min
21 - just too high, +30s
4 mins lost; not actually bad over an event with that many controls I don't think.
http://www.ngoc.routegadget.co.uk/rg2/#69&cour...
http://www.movescount.com/moves/move61021978
Fairly good until 11, then failed to implement plan of using fence as attack point, "surely it can't be necessary to go all the way to that", FAIL. Ended up to N of control and confused; +1min.
14 - this one not my fault I think; massive spur on ground is extremely minor squiggle in contour on map - another 1.5min. Everyone I talked to afterwards agreed about this. With hindsight - control was so high up, should just have come to the top and found it from above.
17 - should have gone from the ride rather than going straight. Was very likely somewhere in this dense stuff that caused injury #2 and has resulted in me typing this barely being able to keep my eye open as I squint at the screen...+1min
21 - just too high, +30s
4 mins lost; not actually bad over an event with that many controls I don't think.
Friday May 1, 2015 #
Running 36:43 [3] 8.13 km (4:31 / km) +45m 4:24 / km
ahr:143 max:162 (injured) shoes: Saucony Kinvara 4
Supposed to be a 10 minute jog to make sure I was going to be alright for the weekend, but got a little bit carried away
http://www.movescount.com/moves/move60922453
Nothing seemed to fall off, so I'm taking that as a good sign.
http://www.movescount.com/moves/move60922453
Nothing seemed to fall off, so I'm taking that as a good sign.
Thursday Apr 30, 2015 #
Note
(injured) (rest day)
Was planning on a gentle run but appear to have a bit of DOMS from yday, so will play it safe again...
Wednesday Apr 29, 2015 #
Running intervals (B+W Training) 1:21:16 [5] 8.87 km (9:10 / km) +12m 9:06 / km
ahr:127 max:184 (injured) shoes: Saucony Kinvara 4
http://www.movescount.com/moves/move60729323
6*[400m (1min), 200m (1min), 200m (3mins)]
Lots of recovery so fast times expected - this was supposed to be more about speed than endurance.
HARD
400s: 70, 73, 74, 75, 76, 74
200s: 34, 33, 34, 34, 34, 34, 36, 35, 35, 34, 35, 35
First 400 too fast, then really hard to keep the speed up on the 400s because you start it like a 200 since you've just done two of those and had a long break...but after 250m the lactic acid kicks in and you go wobbly-legged... not a fun session.
Monday Apr 27, 2015 #
Running intervals (B+W Training) 1:14:03 [5] 9.49 km (7:48 / km) +38m 7:39 / km
ahr:126 max:185 (injured) shoes: Saucony Kinvara 4
So so windy.
4*[800m (1 min), 800m (3 mins)]
At the back of the group and finding this really hard work, especially into the wind.
2:50, 2:52, 2:51, 2:52, 2:50, 2:53, 2:52, 2:51
Consistently at around 3:30 pace, but would like to be doing these in more like 3:20 really (which is 2:40, or 2x80s laps)
http://www.movescount.com/moves/move60538212
Oh well - onwards and upwards
I don't think my knee is ready for the Aztec West 5k tomorrow which is a shame; might jog/drive over and watch or something...
4*[800m (1 min), 800m (3 mins)]
At the back of the group and finding this really hard work, especially into the wind.
2:50, 2:52, 2:51, 2:52, 2:50, 2:53, 2:52, 2:51
Consistently at around 3:30 pace, but would like to be doing these in more like 3:20 really (which is 2:40, or 2x80s laps)
http://www.movescount.com/moves/move60538212
Oh well - onwards and upwards
I don't think my knee is ready for the Aztec West 5k tomorrow which is a shame; might jog/drive over and watch or something...