Training Log Archive: MagicIn the 7 days ending Mar 1, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
| |||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Mar 1, 2015 #
9 AM
Run - Road warm up/down 16:52 2.06 km (8:12 / km) +5m 8:06 / km
ahr:126 max:165 shoes: Asics GT 2000
Tiny park with narrow paths for everyone to warm up in (grass was flooded from overnight rain). Got warmed up but not much in the way of any speed.
10 AM
Run - Orienteering race 19:23 3.9 km (4:58 / km) +81m 4:30 / km
ahr:159 max:169 shoes: Asics GT 2000
Antalya O Days, Day 4, Sprint, M21E (WRE), 3.6km, 65m, 22 controls.
The programme called this a WRE, the IOF don't seem so sure... With this and yesterday's event voided my plan for some decent WRE points for a good JK start time has been foiled.
Not a bad race; some very steep steps at the start which I found very hard work, but once we came back down the hill into the city my legs felt a bit better. Not a difficult course but plenty changes in direction, but easy enough to keep ahead of myself. Rather worrying I finished in the same position that I did in the classic...
The programme called this a WRE, the IOF don't seem so sure... With this and yesterday's event voided my plan for some decent WRE points for a good JK start time has been foiled.
Not a bad race; some very steep steps at the start which I found very hard work, but once we came back down the hill into the city my legs felt a bit better. Not a difficult course but plenty changes in direction, but easy enough to keep ahead of myself. Rather worrying I finished in the same position that I did in the classic...
11 AM
Run - Trail warm up/down 4:30 [1] 0.5 km (9:00 / km) +1m 8:55 / km
shoes: Asics GT 2000
A short shuffle around the even smaller finish quarantine area.
Saturday Feb 28, 2015 #
11 AM
Run - Trail warm up/down 18:59 2.27 km (8:21 / km) +4m 8:17 / km
ahr:158 max:223 shoes: VJ Supra 14
A lot of jogging around trying to warm my body up - sitting in the cold for nearly 4 hours is not good preparation for a long race.
12 PM
Run - Orienteering race 1:53:37 14.0 km (8:07 / km) +675m 6:32 / km
ahr:154 max:167 shoes: VJ Supra 14
Antalya O Days, Day 3, Long, M21E (WRE), 11.0km, 28 controls, no climb given but according to the map I did over 900.
This was tough, lots and lots of steep climbs and very little opportunity to run. Again, a really nice clean pine forest, this time with less rocks (they'd probably all rolled off the hills as they were so steep).
Didn't need to worry about burning my head today; it was cold, hailing and there were patches of snow lying about. Started off feeling awful, calfs and feet were sore and I considered packing it in by #1! Had a;ready done 150m of climb by half way to #3.
Started to feel a bit better on the trail run to #4 and discovered that my body did have some energy left. Never felt like I was moving very well (I wasn't) but kept grinding at it and managed to run about half of the hills. Some lovely forest and orienteering, but the hills were relentless.
Started to feel hungry by the spectator control (out about an hour) and got hungrier from then on, but just about managed to keep it all together. Made a 2 minute and a 90 second mistake and a banana that cost about 30 seconds, but otherwise as clean as I could be - would just have broken 10mpk without the mistakes!
Shattered after and heavy rain/hail and food required eliminated the possibility of a warm down!
This was tough, lots and lots of steep climbs and very little opportunity to run. Again, a really nice clean pine forest, this time with less rocks (they'd probably all rolled off the hills as they were so steep).
Didn't need to worry about burning my head today; it was cold, hailing and there were patches of snow lying about. Started off feeling awful, calfs and feet were sore and I considered packing it in by #1! Had a;ready done 150m of climb by half way to #3.
Started to feel a bit better on the trail run to #4 and discovered that my body did have some energy left. Never felt like I was moving very well (I wasn't) but kept grinding at it and managed to run about half of the hills. Some lovely forest and orienteering, but the hills were relentless.
Started to feel hungry by the spectator control (out about an hour) and got hungrier from then on, but just about managed to keep it all together. Made a 2 minute and a 90 second mistake and a banana that cost about 30 seconds, but otherwise as clean as I could be - would just have broken 10mpk without the mistakes!
Shattered after and heavy rain/hail and food required eliminated the possibility of a warm down!
Friday Feb 27, 2015 #
11 AM
Run - Trail warm up/down 20:06 3.05 km (6:36 / km) +205m 4:56 / km
ahr:141 max:159 shoes: VJ Supra 14
Long trek up the hill from the 'assembly' to the remote start/finish (which was actually the assembly). Working hard to maintain a jog on the forest road (but better than yesterday).
12 PM
Run - Orienteering race 49:06 6.7 km (7:20 / km) +155m 6:34 / km
ahr:161 max:169 shoes: VJ Supra 14
Antalya O Days, Day 2, Middle, M21E (WRE), 5.8km, 100m, 22 controls.
Tough, but great forest, again full of stones but less rocks this time (less, but still loads). Map a whole lot better and aside from not being able to tell what was up and what was down a few times, I got on well with it. legs were better, but still not good (think all the lose stones underfoot are making my dodgy quads work too hard).
Never had any pace but the navigation was mostly okay, though rarely fluid. Really enjoyed the terrain but it was frustrating not being able to attack it. Lost about 3 minutes in total, 2.5 due to miss-reading contour directions (could have done with a few more slope tags) and 0.5 when I couldn't find the last control!
Results: http://www.orienteering.org.tr/antalya-o-days-resu...
Tough, but great forest, again full of stones but less rocks this time (less, but still loads). Map a whole lot better and aside from not being able to tell what was up and what was down a few times, I got on well with it. legs were better, but still not good (think all the lose stones underfoot are making my dodgy quads work too hard).
Never had any pace but the navigation was mostly okay, though rarely fluid. Really enjoyed the terrain but it was frustrating not being able to attack it. Lost about 3 minutes in total, 2.5 due to miss-reading contour directions (could have done with a few more slope tags) and 0.5 when I couldn't find the last control!
Results: http://www.orienteering.org.tr/antalya-o-days-resu...
1 PM
Run - Trail warm up/down 12:48 2.44 km (5:14 / km)
ahr:128 max:139 shoes: VJ Supra 14
Back down to the 'assembly' (where there were no results - they were at the finish). Think the head got a bit much sun in all the waiting before I ran.
Thursday Feb 26, 2015 #
Event: Antalya O Days
10 AM
Run - Trail 11:34 1.99 km (5:48 / km) +42m 5:15 / km
ahr:151 max:171 shoes: VJ Supra 14
Warm up. Feeling beyond awful, just no energy - suspect it's a combination of two nights with interrupted sleep (I'd never make a parent!) and it being early in the morning (body time).
Run - Orienteering 45:50 6.12 km (7:29 / km) +176m 6:33 / km
ahr:164 max:173 shoes: VJ Supra 14
Antalya O Days, Day 1, Middle, M21E, 5.1km, 25 controls (no climb stated but map says I did 325).
From the pre-start the forest looked fast and interesting, that bit was, the rest was thick and rocky! Despite my body not wanting to move at all, I quite enjoyed it. It was a bit like going back 20 years with the mapping style being very selective - which was grand if you knew more or less where you were!
Lots of short legs through a mixture of rocky woods, rocky semi-open, rocky fields and a bit of runnerable forest. Didn't lose much time but was moving so slow it would have been hard (HR massively high though). Map really was comical in places. Will hopefully feel better for the WRE tomorrow.
http://www.orienteering.org.tr/antalya-o-days-resu...
From the pre-start the forest looked fast and interesting, that bit was, the rest was thick and rocky! Despite my body not wanting to move at all, I quite enjoyed it. It was a bit like going back 20 years with the mapping style being very selective - which was grand if you knew more or less where you were!
Lots of short legs through a mixture of rocky woods, rocky semi-open, rocky fields and a bit of runnerable forest. Didn't lose much time but was moving so slow it would have been hard (HR massively high though). Map really was comical in places. Will hopefully feel better for the WRE tomorrow.
http://www.orienteering.org.tr/antalya-o-days-resu...
Run - Trail 4:42 0.67 km (7:00 / km) +3m 6:51 / km
ahr:125 max:138 shoes: VJ Supra 14
An attempt at a bit of a warm down. Body not happy.
Wednesday Feb 25, 2015 #
Note
(rest day)
A Looong day travelling. No hic-ups but still up at 04:45 and in bed at 02:00 (to be up again at 06:30).
Tuesday Feb 24, 2015 #
7 AM
Bike - Road 31:05 12.76 km (2:26 / km) +40m 2:24 / km
ahr:129 max:154
IW. Taking it nice and easy, must have been a following wind though as I was spinning along nicely at times. Also got lucky with traffic in town.
5 PM
Bike - Road 34:31 12.76 km (2:42 / km) +67m 2:38 / km
ahr:116 max:148
HFW. Very slow, the wind was still about and was must less welcome on the way home. Managed to dodge the showers.
6 PM
Run - Trail 1:04:04 9.68 km (6:37 / km) +289m 5:45 / km
ahr:130 max:160 shoes: Adidas Kanadia TR4
MDC run from from HQ. Quite a small group out tonight but one that kept moving so very little stopping to regroup. Happy just trotting along, well, was happy until it started raining, then raining hard, which was both very wet and very cold.
Monday Feb 23, 2015 #
Note
(rest day)
Completely failing on my core work at the moment but want a few easy days before the weekend's races (plus is was cold and hailing so the commute wasn't looking at all appealing).