Training Log Archive: Mark3In the 7 days ending May 31, 2015:
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Sunday May 31, 2015 #
Running race (Bristol 10k 2015) 37:49 [5] 10.17 km (3:43 / km) +23m 3:41 / km
shoes: Saucony Virrata 2
Not bad.
Probably started a bit quick; did a lot of overtaking the masses going on the pavements and stuff at the start, which was maybe a bit unnecessary. Then going pretty well at PB pace to round about 7k where got pretty bad stitch and had to slow down a bit. Would have slowed down anyway I guess since it was up the hill, but this made it pretty painful. But then from around 8.5k onward it went away a bit so was able to pick up the pace again.
3:35
3:40
3:41
3:44
3:45
3:43
3:48
3:51
3:48
3:42
http://www.movescount.com/moves/move64196632
I timed this as 7 seconds slower than last year, and it was better conditions, but against that I've run quite a lot this week and didn't feel great, so maybe a slight improvement there.
Probably started a bit quick; did a lot of overtaking the masses going on the pavements and stuff at the start, which was maybe a bit unnecessary. Then going pretty well at PB pace to round about 7k where got pretty bad stitch and had to slow down a bit. Would have slowed down anyway I guess since it was up the hill, but this made it pretty painful. But then from around 8.5k onward it went away a bit so was able to pick up the pace again.
3:35
3:40
3:41
3:44
3:45
3:43
3:48
3:51
3:48
3:42
http://www.movescount.com/moves/move64196632
I timed this as 7 seconds slower than last year, and it was better conditions, but against that I've run quite a lot this week and didn't feel great, so maybe a slight improvement there.
Saturday May 30, 2015 #
Orienteering race (BKO Urban Great Hollands) 48:07 [5] 10.98 km (4:23 / km) +91m 4:12 / km
ahr:152 max:170 shoes: Saucony Virrata 2
http://www.movescount.com/moves/move64083978#navig...
Really good event.
http://www.emit-uk.com/sites/default/files/results...
2nd to Tom (unsurprisingly)...
lost 10s to #1 thinking a canopy was a building, but got into the map after that and was joint first by 8.
Then losing maybe 10s per 400m to Tom on speed for next 10 controls; 1 min down by 17, then took a gamble on the long easy route to 18 which didn't pay off; 30s down on Tom who went straight. Then pretty good to the finish, some small hesitations but nothing major.
Generally the plan was to take it steady and stay in contact with the map the whole time, which I did really well - definite positive. Concentrated all the way until the end, but maybe had too much left; won last three splits and could probably have run a bit harder on the long legs.
Really good event.
http://www.emit-uk.com/sites/default/files/results...
2nd to Tom (unsurprisingly)...
lost 10s to #1 thinking a canopy was a building, but got into the map after that and was joint first by 8.
Then losing maybe 10s per 400m to Tom on speed for next 10 controls; 1 min down by 17, then took a gamble on the long easy route to 18 which didn't pay off; 30s down on Tom who went straight. Then pretty good to the finish, some small hesitations but nothing major.
Generally the plan was to take it steady and stay in contact with the map the whole time, which I did really well - definite positive. Concentrated all the way until the end, but maybe had too much left; won last three splits and could probably have run a bit harder on the long legs.
Friday May 29, 2015 #
Note
(rest day)
Deserved.
Thursday May 28, 2015 #
Orienteering race (NGOC Lydney urban) 35:06 [5] 7.74 km (4:32 / km) +70m 4:20 / km
ahr:146 max:163 shoes: Saucony Virrata 2
Day 6 of races...planned at the beginning to not run that hard, but that plan fell apart as soon as I punched the start.could feel the previous days though.did consider not coming, but wanted to run on Richards map
which was good; no complaints; thanks Richard
Made a sub optimal choice or two but nothing major. Tom is just impossible to beat at urban, he made several pretty big mistakes and was still 20s faster! About 10s per control just on running speed I reckon.
Got a new optical HR monitor that you don't need a chest strap for.works well.much more comfortable.
which was good; no complaints; thanks Richard
Made a sub optimal choice or two but nothing major. Tom is just impossible to beat at urban, he made several pretty big mistakes and was still 20s faster! About 10s per control just on running speed I reckon.
Got a new optical HR monitor that you don't need a chest strap for.works well.much more comfortable.
Wednesday May 27, 2015 #
Orienteering race (BOK Urban Horfield) 34:15 [5] 7.9 km (4:20 / km) +101m 4:04 / km
shoes: Saucony Virrata 2
Running pretty well.
Bad route to 5, but not significantly so.
Happy with everything else until lost concentration near the end, tried to get out of dead end after 18, +30s, then struggled with location of 19, ran past the bush it was inside,+30s.
I think Matt W was only 30s ahead, no results yet so not sure about Tom...
Good in general though, just need to keep concentrating right until the end.
Bad route to 5, but not significantly so.
Happy with everything else until lost concentration near the end, tried to get out of dead end after 18, +30s, then struggled with location of 19, ran past the bush it was inside,+30s.
I think Matt W was only 30s ahead, no results yet so not sure about Tom...
Good in general though, just need to keep concentrating right until the end.
C • Tom 2
Tuesday May 26, 2015 #
Running race (Aztec West 5k) 18:09 [5] 5.0 km (3:38 / km) +24m 3:33 / km
shoes: Saucony Virrata 2
No excuses; not windy, no corners. Disappointed. 4th km too slow.
3:33
3:35
3:37
3:44
3:33
3:33
3:35
3:37
3:44
3:33
Monday May 25, 2015 #
Orienteering race (SINS Day 3) 42:36 [5] 6.82 km (6:15 / km) +304m 5:06 / km
Perfect!*
Really enjoyed this; it seemed easy; I took the short legs very carefully and so lost time on each one, but it was worth losing seconds to avoid the risk of losing minutes.
Lucky on #9, didn't see anything I expected to see. Bearing was spot on but over 300m that's definitely more luck than judgement.
Small miss on 12, but I knew I was close and I was; 1 boulder too high.
Tentative on 22 as couldn't match conical heap, think Richard is right to suggest this is spur-type-wiggle on map, but that's a dreadful way of mapping it.
Nothing else major.
There was plenty of discussion about #2 since I hit it and everyone else (big names and small alike) missed it. Looking at GPS, my conclusion is actually that 2 and 3 are both fine but 1 is in the wrong place; this was hard to spot at the time since it's so close to the path. So actually my bearing on 2 must have been well off for me to actually hit the control -> super lucky. BUT I'm not often lucky, so I'm going to take it!
Winsplits showing massive dominance:
http://obasen.orientering.se/winsplits/online/en/d...
Overall victory in M21S: http://sins.org.uk/Results2015/SINS2015_Overall.ht...
(which obviously you would expect from the British Champion; I was just playing with them the first 2 days...)
Glad to have this day after the first 2 minor disaster events, really enjoyed it. I believe this is only the 2nd time ever I have beaten Clive - and the first time he ran off the map...
*well not actually, as Richard et al were quick to point out at the finish, but a pretty damn good race for me compared to the previous two days
Really enjoyed this; it seemed easy; I took the short legs very carefully and so lost time on each one, but it was worth losing seconds to avoid the risk of losing minutes.
Lucky on #9, didn't see anything I expected to see. Bearing was spot on but over 300m that's definitely more luck than judgement.
Small miss on 12, but I knew I was close and I was; 1 boulder too high.
Tentative on 22 as couldn't match conical heap, think Richard is right to suggest this is spur-type-wiggle on map, but that's a dreadful way of mapping it.
Nothing else major.
There was plenty of discussion about #2 since I hit it and everyone else (big names and small alike) missed it. Looking at GPS, my conclusion is actually that 2 and 3 are both fine but 1 is in the wrong place; this was hard to spot at the time since it's so close to the path. So actually my bearing on 2 must have been well off for me to actually hit the control -> super lucky. BUT I'm not often lucky, so I'm going to take it!
Winsplits showing massive dominance:
http://obasen.orientering.se/winsplits/online/en/d...
Overall victory in M21S: http://sins.org.uk/Results2015/SINS2015_Overall.ht...
(which obviously you would expect from the British Champion; I was just playing with them the first 2 days...)
Glad to have this day after the first 2 minor disaster events, really enjoyed it. I believe this is only the 2nd time ever I have beaten Clive - and the first time he ran off the map...
*well not actually, as Richard et al were quick to point out at the finish, but a pretty damn good race for me compared to the previous two days