Training Log Archive: Mark3In the 7 days ending Apr 3, 2016:
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Sunday Apr 3, 2016 #
Orienteering - Forest race (Norbury Park) 1:05:43 [5] 9.62 km (6:50 / km) +314m 5:52 / km
shoes: X-Talon 190 (orange)[9.5]
http://www.mvoc.routegadget.co.uk/rg2/#44&cour...
http://obasen.orientering.se/winsplits/online/en/d...
http://www.mvoc.org/Events/20160403AnniversaryEven...
It's amazing what you can make your body do if you have pre-entered something. Legs were destroyed from the fell race but could only really feel it up the hills once I got going. Then had a pretty good run (navigation just felt to easy after the JK; especially at 1:10,000) and only made a couple of mistakes:
#17 - assumed that I'd be able to see the ridge and therefore wouldn't need an AP; unfortunatly the ridge wasn't as obvious as I had expected and I should have had some kind of backup plan (2mins)
#18 - no real AP; tried to save one contour of ascent not going to a PJ - terrible strategy (1min), navigationally fine but too tentative
8th/47 - actually expected to be higher up, but the field was a bit higher quality than I expected! Happy to be only 5 mins down tbh.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.mvoc.org/Events/20160403AnniversaryEven...
It's amazing what you can make your body do if you have pre-entered something. Legs were destroyed from the fell race but could only really feel it up the hills once I got going. Then had a pretty good run (navigation just felt to easy after the JK; especially at 1:10,000) and only made a couple of mistakes:
#17 - assumed that I'd be able to see the ridge and therefore wouldn't need an AP; unfortunatly the ridge wasn't as obvious as I had expected and I should have had some kind of backup plan (2mins)
#18 - no real AP; tried to save one contour of ascent not going to a PJ - terrible strategy (1min), navigationally fine but too tentative
8th/47 - actually expected to be higher up, but the field was a bit higher quality than I expected! Happy to be only 5 mins down tbh.
Saturday Apr 2, 2016 #
Running - Trail race (Llanbedr to Blaenafon AL ) 2:39:39 [5] 25.19 km (6:20 / km) +1328m 5:01 / km
shoes: X-Talon 212 (Jan16)
Tough race. Started slowly up Crug Mawr and was passed a lot,but got them all back on the downhill. Re-passed again going up Sugar Loaf but did manage to run all the way up.
Took the wrong path coming down - a group of us were all together and we all thought the others knew where they were going...actually it would have been better to carry on down,but we elected to bash our way across the bracken to the right path,which added a bit of distance and climb. Lesson learned though!
Fast descent into Abergavenny and thought was catching people - but actually they were just the ones who'd got past due to the mistake :(
Had the double espresso energy gel at this point which was ludicrously nice; like a cross between chocolate and coffee.definitely the best flavour ive tried.
Just about kept running through the woods up to the base of Blorenge but there was no way I was running up that thing. It was very hard; it would've been very hard even without the previous 20k. Confusing to have the marshal there and not and the trig point?
Small mistake at the radio masts - not sure what I was doing here; tiredness definitely affecting decision making ability. Luckily the route from there onward was reasonably well marked.
Pretty happy with time/position; could've been a few mins faster without sugar loaf mistake - aim for 2:35 next year? If I want to put myself through that again!
Took the wrong path coming down - a group of us were all together and we all thought the others knew where they were going...actually it would have been better to carry on down,but we elected to bash our way across the bracken to the right path,which added a bit of distance and climb. Lesson learned though!
Fast descent into Abergavenny and thought was catching people - but actually they were just the ones who'd got past due to the mistake :(
Had the double espresso energy gel at this point which was ludicrously nice; like a cross between chocolate and coffee.definitely the best flavour ive tried.
Just about kept running through the woods up to the base of Blorenge but there was no way I was running up that thing. It was very hard; it would've been very hard even without the previous 20k. Confusing to have the marshal there and not and the trig point?
Small mistake at the radio masts - not sure what I was doing here; tiredness definitely affecting decision making ability. Luckily the route from there onward was reasonably well marked.
Pretty happy with time/position; could've been a few mins faster without sugar loaf mistake - aim for 2:35 next year? If I want to put myself through that again!
C • Aim 2
Friday Apr 1, 2016 #
Note
(rest day)
Thursday Mar 31, 2016 #
Running - Trail (Short off-road threshold) 16:35 [4] 3.51 km (4:43 / km) +39m 4:29 / km
ahr:145 max:161 shoes: Asics Nimbus 17
Turned from a long slow jog to a short quick threshold when I didn't set off when planned.
Right ankle went quite badly in the field; definite day off tomorrow and hopefully it'll be ok by the weekend.
Right ankle went quite badly in the field; definite day off tomorrow and hopefully it'll be ok by the weekend.
S+C 11:00 [5]
Wednesday Mar 30, 2016 #
Running - Road/Track intervals (B+W Training) 1:15:55 [5] 9.68 km (7:51 / km)
max:165 shoes: Asics Nimbus 17
4*400m(60s),(3 mins),
4*200m(30s),(3 mins),
4*400m(60s),(3 mins),
4*200m(60s)
We've now done this session with 60s between everything, 30s between the 200s both times, and now varying between the first and second 200s.
400s: 77,76,76,75,77,75,77,77
200s: 34,36,36,36,35,35,34,34
Marginally worse than Feb, but it was marginally windy tonight so not too bad. A pretty short session so will probably go for a longer run tomorrow eve.
4*200m(30s),(3 mins),
4*400m(60s),(3 mins),
4*200m(60s)
We've now done this session with 60s between everything, 30s between the 200s both times, and now varying between the first and second 200s.
400s: 77,76,76,75,77,75,77,77
200s: 34,36,36,36,35,35,34,34
Marginally worse than Feb, but it was marginally windy tonight so not too bad. A pretty short session so will probably go for a longer run tomorrow eve.
Tuesday Mar 29, 2016 #
S+C 7:00 [5]
Monday Mar 28, 2016 #
Orienteering - Forest race (JK Relay - Storthes Hall) 37:40 [5] 6.06 km (6:13 / km) +382m 4:44 / km
shoes: X-Talon 190 (orange)[9.5]
5th place, M120+, with Mark and Paul
Came back in 6th place,1s behind 5th but about a minute behind 4th.top 3 miles ahead.
http://www.jk.routegadget.co.uk/rg2/#65&route=...
11th/23 on my gaffle, 2nd on M120+ and and ahead of some big names...
Scrappy though.
Found a control in a similar feature in the chaos of #1, 30s.too high up the slope, but tbh wasn't thinking about contours.ok through the campus section although a bit tentative.Found the same control as I did for #1 for #8 (too high up the slope again!i don't think I'd have made the mistake either time in notarelay); another 30s.
30s on #13, getting the wrong control and beginning to leave for 14 before checking the code and working out what I'd done (which was follow the pack rather than navigate).30s on #17 standing 5m away from the control looking for the extremely well disguised pit; had to wait to be led in.
So not a bad run really, the 2 mins lost wouldn't have made any difference to our position. Felt like a much worse run at the time.so a pretty good weekend really! Apart from the Sprint.
Came back in 6th place,1s behind 5th but about a minute behind 4th.top 3 miles ahead.
http://www.jk.routegadget.co.uk/rg2/#65&route=...
11th/23 on my gaffle, 2nd on M120+ and and ahead of some big names...
Scrappy though.
Found a control in a similar feature in the chaos of #1, 30s.too high up the slope, but tbh wasn't thinking about contours.ok through the campus section although a bit tentative.Found the same control as I did for #1 for #8 (too high up the slope again!i don't think I'd have made the mistake either time in notarelay); another 30s.
30s on #13, getting the wrong control and beginning to leave for 14 before checking the code and working out what I'd done (which was follow the pack rather than navigate).30s on #17 standing 5m away from the control looking for the extremely well disguised pit; had to wait to be led in.
So not a bad run really, the 2 mins lost wouldn't have made any difference to our position. Felt like a much worse run at the time.so a pretty good weekend really! Apart from the Sprint.