Training Log Archive: Mark3

Back on-form (more or less) after last week's debacle.

S-10 - a few minor mistakes but nothing big; only a minute down on Clive and Mark B at this point

10-11 - going straight was okay, but the river was deeper than I expected (thigh, rather than ankle) so I decided to faceplant it. Bit chilly. Actually a pretty competitive time for this leg despite that.

to 13 - 2 mins down on Clive now but only 20s down on Mark B and ahead of Nic B. This is good stuff.

14 - mistake - damn! It was going so well. My AP was 200m away from the control and I elected to not go to the closer PJ as it was a 50m deviation - big mistake - would have found it if I'd kept going for a bit, but turned to the right too early and then got confused. (3 mins)

15 fine

16 - 2nd mistake. And a really silly one. Wasn't sure where I'd come out after crossing the river and just ran along the path I thought was right rather than looking for any (of the very obvious) features - therefore went 200m too far and had to double back; so 400m extra distance (2mins)

24 - horribly brambly stream crossing going straight (I fell down a bit of hill and got some nice trophy cuts), would definitely have been faster to go round the path here.

to finish - again, nothing major

I don't think the big mistakes are through tiredness since they occurred halfway through and the rest of the course was fine - just lack of concentration I think.

So only really lost 5 minutes, and only 2 real mistake-mistakes; much better than last week and definitely fitness is improving, no real problem with the distance and was running up most of the hills. Just need to keep the levels of concentration up for the whole race.

Wetwetwetwetwet

Closest I've ever come to running in a coat.

4 laps but pretty nice course, not many corners and quite flat. Also, everyone well behaved and keeping to one side when being overtaken.

Pace good for first two laps then couldn't maintain it.

Written something about Sunday's disaster

Had some time waiting for dinner to cook so experimented with the 'lactate test' on the garmin.

Basically it makes you warm up for 10 minutes then run at steadily increasing heartrates until you die (I think)
Anyway I didn't really have long enough to complete as it kept telling me my hr wasn't fast enough.

4 minute continuous elbow plank - clearly all the planking is making me better at planking.
+4 min skisit

4x[1500m(90s),400m(3 mins)]

Same session, different ordering - aim was to get us used to changing pace.

1500s: 5:26,24,23,26
400s: 73,75,76,75

1500s felt tough, but then, they always do. Doing them in about 3:30 pace is okay,I think - but actually, that would be 5:15.Need to speed up a bit...

C • Take a break? 4

7 plank, 4 skisit

4x[5x300m(60s),(3mins)]

The windiest it has ever been in the world,ever.

300s: 58,58,57,58,56;57,55,57,57,57;59,59,56,56,57;57,57,56,57,58

Pretty consistent. Hard to say how much time to add due to the conditions, but I reckon quite a lot.

C • https://en.wikipedia.org/wi... 2

3:30,6