Training Log Archive: PeterMIn the 30 days ending Apr 30, 2022:
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Saturday Apr 30, 2022 #
Running 4:25 0.69 km (6:26 / km) +5m 6:12 / km
ahr:113 max:123 shoes: VJ IRock 3 #2
Orienteering 34:52 5.15 km (6:46 / km) +69m 6:21 / km
ahr:124 max:143 shoes: VJ IRock 3 #2
Orienteering 42:51 7.01 km (6:07 / km) +60m 5:52 / km
ahr:135 max:157 shoes: VJ IRock 3 #2
Note
Embraced my inner 12 year old and quite simply thought this was just about the most fun O exercise I've ever done. Control flow went out the window since I never got the hang of map reading on the move, and then got caught by some steps which I had to lug my 40kg scooter up - brutal.
7:36 for 1.63km with an average speed of 12.9km/h. Respectable effort and so much fun. Good invention from Lachlan
Friday Apr 29, 2022 #
Running 30:09 6.07 km (4:58 / km) +12m 4:55 / km
ahr:132 max:158 shoes: Brooks Trace 1 #2
Running 18:17 [2] 3.69 km (4:57 / km) +2m 4:56 / km
ahr:152 max:173 shoes: Alphafly Next%
Running 14:26 [5] 5.0 km (2:53 / km)
ahr:175 max:197 shoes: Alphafly Next%
Some days things just go to plan eh. Was feeling buoyed before the race after Grace’s awesome time and was a little hyper after having to dodge two particularly officious volunteers trying to snip my race chip off before I’d even started.
Felt decent on the WU and knew I wanted to start near the back and hit a 2:56 first k. I actually surpassed even my own standards of being wide at starts by semi head butting the guy in front as we went off the line to push him along. Worked well, will do again. Call me zinedine.
Start was pretty cagey - lots of guys in a small space but managed to carve a position out and slotted in beside macgregor to go through 500 in 1:28 and 1 in 2:56, just as planned.
Felt fantastic and continued as such to up until around 3k. Started overtaking consistently from about 2.5k onwards when people inevitably started popping.
With a mile to go, as expected, I was really starting to feel it but the pace was solid and I managed to slot into the main chasing pack. Having successfully navigating the bollard which nearly rendered me permanently infertile on the first lap, we had a very cagey 4-4.5k when I got rather boxed in.
From this point it was just a fat gurn for home. Really went for it and even then I must have lost about 4 or 5 places in the last 300. Tried to remind myself that I was in fact trying very hard and it doesn’t matter too much that I have the finishing speed of the manchester airport security queue.
And with that it was done. Massive YASS after we crossed the line, cos you gotta celebrate these moments - they don’t come often. Overall, the ideal race. Felt strong and didn’t fade. Can’t ask for more. Delighted. Orienteering really is the only valid 5k training strategy.
Someone call the fire brigade. A barn just got burnt down.
Running 15:22 2.8 km (5:30 / km)
ahr:143 max:181 shoes: Brooks Trace 1 #2
Thursday Apr 28, 2022 #
Strength and Conditioning 25:00 [0]
Running 1:10:20 [2] 14.98 km (4:42 / km) +73m 4:35 / km
ahr:141 max:169 shoes: Brooks Trace 1 #2
Wednesday Apr 27, 2022 #
Running 31:06 6.36 km (4:53 / km) +3m 4:53 / km
ahr:129 max:179 shoes: Brooks Trace 1 #2
Strength and Conditioning 40:00 [0]
Running 18:33 4.14 km (4:29 / km)
ahr:138 max:145 shoes: Brooks Trace 1 #2
Orienteering 7:36 1.72 km (4:25 / km)
ahr:148 max:162 shoes: Brooks Trace 1 #2
Orienteering 5:58 1.5 km (3:59 / km)
ahr:154 max:164 shoes: Brooks Trace 1 #2
Running 21:16 4.57 km (4:39 / km) +3m 4:38 / km
ahr:136 max:169 shoes: Brooks Trace 1 #2
Tuesday Apr 26, 2022 #
Running 32:47 6.77 km (4:51 / km) +2m 4:50 / km
ahr:125 max:136 shoes: Brooks Trace 1 #2
Strength and Conditioning 25:00 [0]
Running 27:08 5.46 km (4:58 / km) +31m 4:50 / km
ahr:133 max:161 shoes: Brooks Trace 1 #2
Running 32:08 [4] 6.03 km (5:20 / km)
ahr:124 max:145 shoes: Brooks Trace 1 #2
Supposedly 1000,600,800,400,600,300,400,200
But this corresponded as much to reality as me winning an oscar for best sound and lighting in a feature film.
Were doing some laps of the cricket pitch at churchill so it mainly related to that. Insane recovery lengths which quite frankly belong to the streets but this wasn't half fun. It felt great to be running fast and feeling strong so I think this abomination of a session just about be forgiven.
Running 28:00 4.78 km (5:52 / km) +40m 5:38 / km
ahr:126 max:138 shoes: Brooks Trace 1 #2
Monday Apr 25, 2022 #
Running 30:20 6.07 km (5:00 / km) +11m 4:57 / km
ahr:134 max:145 shoes: Brooks Trace 1 #2
Strength and Conditioning 1:00:00 [0]
Running 40:52 8.12 km (5:02 / km) +17m 4:59 / km
ahr:138 max:152 shoes: Brooks Trace 1 #2
Sunday Apr 24, 2022 #
Running 1:40:56 22.29 km (4:32 / km) +40m 4:29 / km
ahr:139 max:167 shoes: Brooks Trace 1
Saturday Apr 23, 2022 #
Strength and Conditioning 25:00 [0]
Running 10:10 2.05 km (4:57 / km)
ahr:132 max:139 shoes: Brooks Trace 1
Running 6:24 [2] 1.49 km (4:17 / km)
ahr:147 max:166 shoes: Brooks Trace 1
Running 1:05 [5] 0.41 km (2:39 / km)
ahr:142 max:176 shoes: Brooks Trace 1
Running 2:33 0.44 km (5:46 / km)
ahr:130 max:139 shoes: Brooks Trace 1
Running 9:04 1.63 km (5:33 / km)
ahr:126 max:156 shoes: Brooks Trace 1
Friday Apr 22, 2022 #
Running 1:01:05 12.95 km (4:43 / km) +13m 4:42 / km
ahr:133 max:173 shoes: Brooks Trace 1
Thursday Apr 21, 2022 #
Running 11:43 2.28 km (5:09 / km) +4m 5:06 / km
ahr:128 max:137 shoes: Brooks Trace 1
Strength and Conditioning 1:00:00 [0]
Running 58:43 11.7 km (5:01 / km) +30m 4:57 / km
ahr:128 max:149 shoes: Brooks Trace 1
Wednesday Apr 20, 2022 #
Strength and Conditioning 40:00 [0]
Running 50:28 10.37 km (4:52 / km)
ahr:131 max:142 shoes: Brooks Trace 1
Tuesday Apr 19, 2022 #
Running 20:53 4.12 km (5:04 / km) +27m 4:54 / km
ahr:123 max:134 shoes: Brooks Trace 1
Strength and Conditioning 25:00 [0]
Monday Apr 18, 2022 #
Running 18:00 3.28 km (5:29 / km)
ahr:131 max:147 shoes: VJ IRock 3 #2
Orienteering race 35:30 8.34 km (4:15 / km) +75m 4:04 / km
ahr:171 max:186 shoes: VJ IRock 3 #2
Ropey off the start flag owing to brief loss of functioning brain but the only real problem of this course came to #2 when I poorly executed my route and found myself facing a Berlin Wall of green. No choice but to plough through but this cost valuable time and meant that I was off the back of the pack through the woods.
Moved through Todge and davros on the long leg whilst aiming to get onto the back of tam and Sam. So nearly caught tam and Pete at #12 but a 10sec faff looking for the depression put paid to that.
Came through spec around 10 seconds behind them and had a nicer shorter gaffle which put me in front of tam. Never did manage to catch Pete who motored off in front of me into the finish.
Decent run on an absolute burn up of a relay (do love to see it) so just a shame I binned that time early on through what was a pretty tiny mistake - ah well.
The good news is shminty and gg both put in truly stellar performances to pull us up to a very respectable 2nd, behind OD. Excellent end to a cracking weekend.
Running 15:10 2.25 km (6:45 / km)
ahr:116 max:159 shoes: Brooks Trace 1 #2
Sunday Apr 17, 2022 #
Running 15:12 3.02 km (5:02 / km) +23m 4:51 / km
ahr:129 max:149 shoes: Brooks Trace 1 #2
Running 19:13 3.47 km (5:32 / km) +51m 5:10 / km
ahr:136 max:159 shoes: VJ IRock 3 #2
Orienteering race 1:08:34 13.1 km (5:14 / km) +381m 4:34 / km
ahr:172 max:186 shoes: VJ IRock 3 #2
Having been buffeted by wind in the start boxes it was nice to get some free controls to start. Made a not inconsiderable parallel coming to #3 through taking the wrong re-entrant. Corrected well though. Bit stop-start to #6 when I was misunderstanding paths as well.
Caught a glimpse of Matt on the way to #7 but didn’t think much of it, more focussing on directing virtual anger to the person who knocked the control over. After a small wobble at #8 I stretched the legs out and ploughed round the next few controls, feeling like I was getting into my stride.
Made a highly unfortunate error at #15 when I literally saw the control from above and then somehow decided that it wasn’t mine and I should go and visit some marshes instead. Silly silly boy. Although I think my faffing was spotted by fellow competitors passing at a later point so I at least succeeded in fuelling some spicy rumours at the arena.
After a rubbish approach to #16 I lost more time at #20 and #21 through just a lack of basic map reading skills. Disappointing stuff but found a nice route for the long leg and put the foot down all the way to the finish.
This transpired to be an excellent idea as I only came out with a 9 second lead in the end over matt and not much more over Flurry. Not over till the fat lady sings.
Delighted to win my first ever overall JK!
Running 13:52 2.09 km (6:38 / km) +45m 6:00 / km
ahr:127 max:149 shoes: VJ IRock 3 #2
Saturday Apr 16, 2022 #
Running 17:42 3.49 km (5:04 / km) +49m 4:44 / km
ahr:131 max:149 shoes: Brooks Trace 1 #2
Running 19:12 3.37 km (5:41 / km) +89m 5:02 / km
ahr:140 max:163 shoes: VJ IRock 3 #2
Orienteering race 20:21 4.58 km (4:26 / km) +42m 4:15 / km
ahr:175 max:194 shoes: VJ IRock 3 #2
Really thrilled with this run and result today. Took it out hard up the hill and made sure to back off into #4 so I could spot the lip of the pit and dive in from there.
Ploughed on across the moor and through the next few all okay. Put the hammer down on the longer leg across the path and was starting to lose contact a little bit into #9 but my compass was solid and the feature appeared very readily.
At this point Sam and Ewan homed into view and managed to get on them by #11. Kept the pace high and lost a very small amount of time through some hesitation just next to #14 - came slightly too hard in on approach and thus picture was off - got it all good though. Then just a slog to the finish with the merry band hot on my heels.
Overall, no complaints whatsoever about the run - kept the head and the pace was what it needed to be on such a speedy area. Not quite shaftoe crags, but a man can dream...
Running 15:41 2.66 km (5:54 / km) +13m 5:45 / km
ahr:131 max:152 shoes: VJ IRock 3 #2
Friday Apr 15, 2022 #
Running 24:30 5.02 km (4:53 / km) +56m 4:37 / km
ahr:133 max:146 shoes: Brooks Trace 1 #2
Running 19:03 [2] 3.63 km (5:15 / km)
ahr:149 max:161 shoes: Brooks Hyperion
Orienteering race 15:41 3.97 km (3:57 / km) +35m 3:47 / km
ahr:166 max:191 shoes: Brooks Hyperion
We will take that. Not too lightning off the start but that’s alright. Lost some time when I hunted for #2 on the wrong building which was frustrating but forced me to dial down and get a shift on.
Then rather amusingly was in touching distance of Davros before visiting a string course control instead my own #11. Quickly realised my error when the kite had a picture of Nemo instead of a code though. So yeah - finding nemo. Ha. Ha. Ha.
Ploughed on and caught david at #16 before a little bit of physical contact at #17 on my part - my apologies. Only other error was coming out of #18 when I had jumped a control in my head - realised almost instantly though and just about muddled through to the control.
Overall a good, safe run on a lovely technical course. Hard to estimate how much time I lost but not that much in the grand scheme of things. Excellent as ever to have a good wee battle with flurry!
Running 15:16 2.7 km (5:40 / km) +14m 5:31 / km
ahr:136 max:149 shoes: Brooks Trace 1 #2
Thursday Apr 14, 2022 #
Strength and Conditioning 25:00 [0]
Running 42:13 8.26 km (5:07 / km) +91m 4:50 / km
ahr:132 max:147 shoes: Brooks Trace 1 #2
Wednesday Apr 13, 2022 #
Running 34:22 6.04 km (5:41 / km) +101m 5:15 / km
ahr:132 max:147 shoes: Nike Pegasus Trail 3
Strength and Conditioning 35:00 [0]
Running 39:52 8.05 km (4:57 / km) +54m 4:48 / km
ahr:132 max:170
Tuesday Apr 12, 2022 #
Running 33:38 6.81 km (4:56 / km) +107m 4:35 / km
ahr:134 max:156 shoes: Brooks Trace 1 #2
Running 29:21 5.54 km (5:18 / km) +23m 5:11 / km
ahr:130 max:147 shoes: Brooks Trace 1 #2
Running 37:08 [4] 7.95 km (4:40 / km) +12m 4:38 / km
ahr:136 max:166 shoes: Brooks Hyperion
This therefore entailed a long rest between the final two sets - 4x400(60secs) and 4x200(200shuffle) - had to set up some hurdles for Grace as well. Did some mini strides to keep fresh but then pumped out a pretty solid 400s set. Not to blow my own trumpet but the consistency was tasty - 65.9, 65.9, 65.7, 65.5 - yummy yummy.
Finished strong on the 200s with a 29 - finally a bit of 'speed'.
Overall a good sesh considering the circumstances - taper edition.
Running 11:26 2.03 km (5:38 / km)
ahr:134 max:169 shoes: Brooks Trace 1 #2
Monday Apr 11, 2022 #
Running 10:08 2.03 km (5:00 / km)
ahr:127 max:160 shoes: Brooks Trace 1 #2
Strength and Conditioning 1:00:00 [0]
Running 58:07 10.87 km (5:21 / km) +171m 4:57 / km
ahr:128 max:144 shoes: Brooks Trace 1 #2
Sunday Apr 10, 2022 #
Running 16:26 2.09 km (7:52 / km) +201m 5:19 / km
ahr:143 max:163 shoes: VJ IRock 3 #2
Running 9:03 0.84 km (10:46 / km) +123m 6:13 / km
ahr:144 max:156 shoes: VJ IRock 3 #2
Running 2:54 0.45 km (6:25 / km)
ahr:136 max:144 shoes: VJ IRock 3 #2
Orienteering race 29:11 5.56 km (5:15 / km) +218m 4:23 / km
ahr:163 max:183 shoes: VJ IRock 3 #2
My hopes of a mini mass start were cruelly crushed mere minutes before this so was a lone ranger off the start. After a tiny kiss to #1 I got into it and caught Ben at #6.
He was moving very well and the one time I tried to break clear, I instantly fell flat on my face. So that went well. Us two had the same gaffle for a lot of it and lost around a minute on #14 when we didn’t drop far enough and overshot. Annoying but not fatal.
Managed to sneak ahead at the third last when Ben went round the wrong side of the hill.
Another great course and good to have a nice tussle for most of it. A nice dry run for next weekend.
Running 17:32 [2] 3.08 km (5:42 / km)
ahr:152 max:178 shoes: VJ IRock 3 #2
Saturday Apr 9, 2022 #
Running 21:52 3.38 km (6:28 / km) +189m 5:03 / km
ahr:135 max:152 shoes: VJ IRock 3 #2
Orienteering race 56:44 9.43 km (6:01 / km) +323m 5:08 / km
ahr:167 max:191 shoes: VJ IRock 3 #2
A great fun course on a cracking area. Lost some time through hesitation and poor picture early on - was struggling to get my head around the map (crags, hills, knolls etc).
Soon got into it and made decent progress towards the forest section. Then decided to take a dreadful path routechoice on the longer leg (for science, obviously) which involved many gates. Had underestimated the niceness of the forest and paid for it being over 1.30 down on Aidan for this split - yikes.
The rest of the course was a fantastic little control pick round the forest - managed to keep the head and flow well all the way to end. Thoroughly enjoyed it and was a massive bonus for cambridge boys to take the overall win!
Running 12:31 [2] 2.24 km (5:35 / km) +20m 5:21 / km
ahr:154 max:172 shoes: VJ IRock 3 #2
Friday Apr 8, 2022 #
Strength and Conditioning 25:00 [0]
Cross Training 49:38
ahr:122 max:160 shoes: Inov-8 X-Talon 230
Running 1:06:07 13.48 km (4:54 / km) +213m 4:33 / km
ahr:131 max:171
Thursday Apr 7, 2022 #
Running 1:08:56 12.85 km (5:22 / km) +246m 4:54 / km
ahr:134 max:171 shoes: Nike Pegasus Trail 3
Strength and Conditioning 40:00 [0]
Wednesday Apr 6, 2022 #
Running 34:11 6.81 km (5:01 / km) +105m 4:40 / km
ahr:131 max:143 shoes: Brooks Trace 1 #2
Running 18:26 3.54 km (5:12 / km) +19m 5:04 / km
ahr:132 max:146 shoes: Brooks Trace 1 #2
Running 38:17 [4] 9.36 km (4:06 / km) +2m 4:05 / km
ahr:152 max:190 shoes: Brooks Hyperion
6x1k(2min shuffle), 400,300,200,100 (200 shuffle recovery)
Really grim day again - strong surplus headwind on k reps combined with some heavy rain at points.
Felt a bit sluggish to begin with but was slightly more pleased when the splits were getting down towards 3:02/3:01. Managed to just about get shifting on the shorter reps as well. Just one of those sessions which is really quite unpleasant and a bit of a mental battle. So all things considered, no harm done.
Running 10:53 2.03 km (5:22 / km)
ahr:135 max:144 shoes: Brooks Trace 1 #2
Tuesday Apr 5, 2022 #
Running 11:37 2.08 km (5:35 / km)
ahr:132 max:148 shoes: Brooks Trace 1 #2
Strength and Conditioning 1:00:00 [0]
Running 10:23 [2] 2.03 km (5:08 / km) +31m 4:46 / km
ahr:141 max:149 shoes: Brooks Trace 1 #2
Running 58:52 10.84 km (5:26 / km) +281m 4:48 / km
ahr:134 max:159 shoes: Nike Pegasus Trail 3
Monday Apr 4, 2022 #
Running 1:11:43 14.03 km (5:07 / km) +182m 4:48 / km
ahr:135 max:165 shoes: Nike Pegasus Trail 3
As a side note, sam actually gave me an Easter egg on Sunday. Was slightly mortifying but also highly amusing and I’m really not complaining. I might start demanding food related debt from people more often, given that my current strike rate is 100%.
Strength and Conditioning 25:00 [0]
Sunday Apr 3, 2022 #
Running 15:12 3.06 km (4:58 / km)
ahr:137 max:145 shoes: Brooks Trace 1 #2
Running 18:51 3.16 km (5:58 / km) +123m 5:00 / km
ahr:141 max:164 shoes: VJ IRock 3 #2
Orienteering 46:34 8.12 km (5:44 / km) +200m 5:06 / km
ahr:167 max:183 shoes: VJ IRock 3 #2
Crazy control pick straight off the start, made all the more mental by the 1:15 map. Decided to just go into defensive mode and remember that it was better to be a bit slower as supposed to haemorrhaging time.
Small wobbles to #5 and #9 before a lovely banana to #10 when I failed to spot the path junction. From the sounds of it, so did everyone else. Lost around 40secs here.
Pushed on and was rewarded with my first glimpse of Matt going towards #15. Worked well through the next few with nice purpose through the rough stuff.
Caught sight of Matt at #24 but then a little bit of hesitancy on the way to the next control meant I didn’t get him till #27. Both of us slightly missed the penultimate control through misreading the map.
Overall, a good fun race and can’t be anything but delighted with the result. Had to keep wits about me throughout and just not lose focus in the techy bits at the start. An excellent weekend - couldn’t have been better.
Running 9:32 1.57 km (6:04 / km)
ahr:128 max:160 shoes: VJ IRock 3 #2
Saturday Apr 2, 2022 #
Running 14:33 3.03 km (4:48 / km)
ahr:135 max:167 shoes: Brooks Trace 1 #2
Running 18:38 3.59 km (5:11 / km) +15m 5:05 / km
ahr:139 max:156 shoes: VJ IRock 3 #2
Orienteering race 21:08 [5] 5.25 km (4:01 / km) +102m 3:40 / km
ahr:146 max:174 shoes: VJ IRock 3 #2
Delighted with this. Knew it was going to be a case of putting the foot down and deploying the point and shoot strategy.
Started aggressively, going through 2k in 7:31(!). Only real tangible time loss was a small 5sec hesitation at #9 when I stopped a tad too early. Beyond that, just kept giving the beans whilst always looking up and sighting as much as I could.
Nearly hesitated to the last control when a poorly placed fold in my map made me think I was looking for some forested crags but I soon just ploughed on.
A great result and my fastest ever mins/km for non-sprint orienteering. No complaints with the fitness or the nav today.
Running 20:15 3.5 km (5:47 / km) +42m 5:27 / km
ahr:133 max:150 shoes: VJ IRock 3 #2
Friday Apr 1, 2022 #
Running 19:58 4.05 km (4:56 / km) +28m 4:46 / km
ahr:128 max:143 shoes: Brooks Trace 1 #2
Running 17:09 [2] 3.37 km (5:06 / km)
ahr:149 max:165 shoes: Brooks Trace 1 #2
Orienteering race 15:38 [5] 4.46 km (3:30 / km) +22m 3:25 / km
ahr:155 max:162 shoes: Brooks Trace 1 #2
A fun sprint on a quite demanding area. Was cautious off the start to make sure I didn’t completely torpedo the long first control, which worked well. Carried on with a decent route to #3 and after this I got into my rhythm. Eyes had been watering a bit because of the cold which was annoying but soon died down.
Only tangible time losses were an unnecessary wiggle to #7 and missing the air punch on a previous one.
Kept the pace consciously high and always tried to look for the options with the least 90 degree turns. Kept strong into the finish, even if I did struggle to actually find the finish unit due to some cheeky decoy stakes.
Then followed a nervous wait for jim, who ended up being on the same time! A nice change from a 2 second L, as was the case last year.
So overall a long, techy sprint which required focus throughout. Onwards.
Running 17:29 3.04 km (5:46 / km)
ahr:137 max:173 shoes: Brooks Trace 1 #2