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Training Log Archive: ba-ba

In the 7 days ending Feb 8, 2015:

	activity	#	time	miles		km		+m				load
	Running - Road	6	3:17:57	25.32	(7:49)	40.75	(4:51)	631				391.8
	Orienteering	1	1:45:58	11.34	(9:21)	18.25	(5:48)	242	13 /	30c	43%	377.9
	Running - Trail	3	1:42:43	14.98	(6:51)	24.1	(4:16)	215				347.5
	S&C	1	42:00									42.0
	Orienteering - Urban	1	24:34	3.23	(7:36)	5.2	(4:43)	120	21 /	27c	77%	83.8
	Bike	1	20:00									20.0
	Ministry of Silly Walks	1	6:00	0.46	(13:03)	0.74	(8:06)					6.0
	Total	9	8:19:12	55.33		89.04		1208	34 /	57c	59%	1269.0
averages - sleep:7.9 rhr:39

2:18

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Sunday Feb 8, 2015 #

Event: MV Southern Championships & Interland (UKOL)

11 AM

Running - Trail 12:16 [2] 2.32 km (5:17 / km) +101m 4:20 / km
slept:8.0 shoes: Xtalon 212 #5 (Late 2014)

As I was darn sarth i might as well do this. Only an extra 2h/100miles onto the journey home.

Orienteering 1:45:58 **** 18.25 km (5:48 / km) +242m 5:27 / km
spiked:13/30c shoes: Xtalon 212 #5 (Late 2014)

SL: 15.1km/360m. Winner GG 79 (Jamie 86)

Bit tired in the legs. Pretty iffy in the circle and pretty iffy between circles with my inability to hold direction again coming to the fore. Pushed around a bit by the terrain. Replacement compass bubbled on its first outing, took it to Compasspoint straight after and I now have the more stable Moscow 9 (apparently there's been some issues with the Moscow 3; I wanted it for the bezel bearings for fell running, but as I found my old one that is not so much a priority now.

The charge sheet:
1: ooo look a control! A depression and a reentrant are the same thing. Oh of course it's not mine (20s)
2: Poor direction once up the hill, found another control that wasn't mine. Giving it 200% in this respect! (40-60s)
5: Shite direction out of 4, found a massive extraction lane as well. Then poor bearing. (30s then 10s)
6: Poor direction mid leg = bonus mileage! Tentative in circle, still overshot. (30)
8 and 9 were a little dodge but generally got away with them.
11: Poor direction out of 10 getting veg'd (20s), then drifted way off-line once heading towards the control (40s)
12: Bananas are good for you (30s) Went down the steep slope like a fanny. (15)
13: Very short leg, had the attentions of a couple of dogs then nearly hit the road (20s)
17: Horrendous direction out of 16 lead to me getting fruit (specifically banana) and veg'd (>1min). Ended up on fair wide route missing quite a bit of shite
18: Inverted contours. (10s)
19: The biggie! Rubbish direction (scoffing back-pocket melted jelly babies), way south, found another bonus control (3 now!) (2min)
21 went road for some relief
22: Wrong paths. Yellow stuff. (20s)
25: no idea, came off wrong bit of path? (40s) then slightly dodgy exit direction

Scores on the doors: 8:40 at least I reckon. Didn't feel that bad out there! Work to do.

(just sandbagging EUOC really)

6 PM

Bike 20:00 [1] 0.0 km
shoes: CB Turbotrainer

No warm down, 4h sitting down. Easy spin out to The Now Show (as no Bugle this week)

Saturday Feb 7, 2015 #

Event: Birmingham XC League Race 4, Cheltenham

2 PM

Running - Trail 17:45 3.77 km (4:43 / km) +4m 4:41 / km
slept:7.5 shoes: Xtalon 212 #5 (Late 2014)

Didn't feel good today, not as fresh as I have in recent races, so I was a bit worried. My own fault - longer than normal night-before run, a few beers last night, standing up for all the rugby, late night and earlier than I would like wake-up as I was sleeping in the living room. Also managed to get a bit lost in Cheltenham on the way.

We only had 6 for this race which was a bit of a worry. Coach Kev ran as our safety net incase anyone had to pull out (John is racing a trail marathon tomorrow).

Running - Trail race 33:16 [5] 9.27 km (3:35 / km) +60m 3:28 / km
shoes: Saucony Kilkenny XC5

48th. Winner Jonathan Davies 33:00 (111%).

Modified course this year, 500m shorter and an added stream crossing, although Leamington it was not.

Started very steady. Even with a generally steady start from the whole field still way back. With a few teams fighting against relegation they all set off hard so I had plenty of people to work my way through on the first lap. Feeling OK and covered a few gaps fairly easily.
Found myself with a big gap ahead at the start of lap 2, worked across it and settled in, picking people off and working my way up. Steve was now in sight ahead.
At the start of lap 3 another team's manager called 54th just ahead, 59th just behind. Last Brum league for me this, and I wanted a top 50 and was surprised that it was on today. Worked hard for the whole last lap, had a couple of battles but shed one and out-sprinted the other.

Team held on to 6th overall even with a skeleton crew, partly due to a slightly weakened field as it was the last fixture. However, a top 50 is a top 50 and I'm pleased to have got it at the last opportunity. Time to shift focus to the fells more now.

1 Jonny Davies Bham Uni 30:00
5 Alex Brecker Stoke AC 30:38
25 Dave Sheldon Stoke AC 32:10
27 Will Neill Stoke AC 32:14
45 Steve Bazell Stoke AC 33:07
47 Nic Barber Stoke AC 33:15
68 Duncan '3rd race of the day' Birtwhistle Telford 34:05
85 Callum Dillon Stoke AC 34:49

Running - Trail 10:22 [1] 2.0 km (5:11 / km) +10m 5:03 / km
shoes: Xtalon 212 #5 (Late 2014)

Friday Feb 6, 2015 #

5 PM

Running - Road 53:53 11.84 km (4:33 / km) +107m 4:21 / km
slept:7.5 shoes: NB 580 v3 (Blue/Black)

Tourism from my sister's place in Stroud. Got a bit lost, saw some posh schools, did some strides. Moving pretty well.

Thursday Feb 5, 2015 #

3 PM

Running - Road 22:47 4.82 km (4:44 / km) +87m 4:20 / km
slept:8.0 shoes: NB 580 v3 (Blue/Black)

WOrk round to Goodwin, down to Ponderosa, then a tense trot back to work

Orienteering - Urban intervals 24:34 *** 5.2 km (4:43 / km) +120m 4:14 / km
spiked:21/27c shoes: NB 580 v3 (Blue/Black)

4 sets of Sprintervals. Bit damp out. Bit lacking in map contact - even when checking control site when approaching it I wasn't quite working out exit direction.
Running the diagonals well. Nearly totalled a family on their way home from school.

Postgrad decadence led me to have a well printed map in colour, not sure whether the B&W resistance training of Olly and Horton will have much effect!

6 PM

Running - Road 33:14 7.13 km (4:40 / km) +89m 4:23 / km
shoes: NB 580 v3 (Blue/Black)

HFW, tripping along nicely

Wednesday Feb 4, 2015 #

Note
rhr:39 slept:8.0 (rest day)

Almost still daylight at 5 - win!
Eating far too many biscuits - not so win.

Tuesday Feb 3, 2015 #

5 PM

Running - Road 18:02 [2] 3.58 km (5:02 / km) +66m 4:37 / km
shoes: NB 580 v3 (Blue/Black)

Ministry of Silly Walks 6:00 [1] 0.74 km (8:06 / km)
shoes: Saucony Kilkenny XC5

keeping at a BBC-approved safe jogging pace

Running - Trail intervals 29:04 6.74 km (4:19 / km) +40m 4:11 / km
slept:8.5 shoes: Saucony Kilkenny XC5

1(1)2(1)4(1.5)6(1.5)4(1.5)2(1)1.

Icy crunchy bumpy Endcliffe park.
Moving alright on the way up, sat in with JC and not losing too much ground when he made a move, and not too far off Willy, but got separated before the 2nd 4min and struggled on the way down the pyramid.

Been feeling pretty tired the last 2 days, Thursday's rest day moved to Wednesday.

Running - Road 30:09 [2] 5.68 km (5:18 / km) +113m 4:49 / km
shoes: NB 580 v3 (Blue/Black)

Always the longest 30mins of the week, although sometimes it stretches to 32mins - catching a runner at Hillsbra corner and ensuring I stayed ahead of him up the hill helped here.

Monday Feb 2, 2015 #

5 PM

Running - Road 20:25 [2] 4.12 km (4:58 / km) +93m 4:27 / km
slept:7.5 shoes: NB 580 v3 (Blue/Black)

S&C 42:00 [1]
shoes: NB 580 v3 (Blue/Black)

6 PM

Running - Road 19:27 3.58 km (5:26 / km) +76m 4:55 / km
shoes: NB 580 v3 (Blue/Black)

Home from circuits. Can tell I'm tired as I drove to the supermarket and back (1km) after.

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