Training Log Archive: RichIn the 7 days ending Apr 18, 2017:
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Tuesday Apr 18, 2017 #
Strength and Conditioning 35:00 [1]
Running 27:19 [2] 5.42 km (5:02 / km) +62m 4:46 / km
ahr:132 max:185 shoes: Skechers Gomeb Speed 3
Running 30:24 5.9 km (5:09 / km) +198m 4:25 / km
ahr:122 max:141 shoes: Skechers Gomeb Speed 3
Monday Apr 17, 2017 #
Running warm up/down 21:12 [1] 2.43 km (8:43 / km) +24m 8:19 / km
shoes: Inov8 X Talon 212 (5)
Orienteering race 31:59 [5] 6.83 km (4:41 / km) +177m 4:09 / km
shoes: Inov8 X Talon 212 (5)
Brutal speed at the start and hard to get any room to actual run. Settled more on the way to four as the pack split and came out of the first set of gaffling at the back of the front pack (Rhys, Cherry, A.Carcas and Jamie). Had to dig in across the moor as the pack fronted by shminty caught and passed me; hamstrings were screaming at this point. Slight wobble on the gaffle at 11, I had to traverse to the right which lost me ~10s and dropped me a little further down the train.
Went down the wrong side of the stream to 15 (5s) but continued to hang in. Shorter gaffle at 16 was good but then was pulled off line to 17 by all the runners to my right losing the advantage of the shorter gaffle. Then had the longer gaffle at 18 and found myself alone until the pack emerged from my left heading into 20. Dug in but felt like I was going very slowly.
Although 14th I was at least only 35s down on 4th, which set Danger and Poo Boy up to bring us back for a podium finish. A few small time losses but nothing more than ~10s. This was the aim but we knew it would be difficult so pretty pleased with this.
http://www.jk.routegadget.co.uk/rg2/#70&route=8
Running warm up/down 12:47 [1] 1.23 km (10:22 / km) +26m 9:23 / km
shoes: Inov8 X Talon 212 (5)
Sunday Apr 16, 2017 #
Running warm up/down 21:29 [1] 3.79 km (5:40 / km) +59m 5:16 / km
shoes: Inov8 X Talon 212 (5)
Orienteering race 1:47:31 [4] 20.26 km (5:18 / km) +269m 4:59 / km
shoes: Inov8 X Talon 212 (5)
17th again, hard work particularly second half and a bit disappointed with more errors than I'd expect but again heavy legs/ tight hamstrings were the biggest problem.
Settled in after hesitancy to 1 but RC to 9 was very slow and wiggly - original plan to just head straight was probably a lot quicker. Not very direct to 10. 14 was my biggest time loss and I was very annoyed with myself. Lost time on the leg early by initially panning to head straight but chose to go around when I saw the state of the 'white' forest. Had seen 14 heading to 3 so to drop too low and then thrash about for so long was disappointing. My gps track suggests I lost ~1:45 being too low.
Knew the Rhodi section was coming but really didn't get to grips with it and faffed my way to 20 and lost more time on 22, 23 and 25. Splits suggest ~2:30 through this section. Tired error on 32 drifting way left and then ~30s on 37 failing to find the white forest into the control. Long lonely race but enjoyable.
http://www.jk.routegadget.co.uk/rg2/#69&course=1&r...
Running warm up/down 3:04 [1] 0.32 km (9:31 / km)
shoes: Inov8 X Talon 212 (5)
Saturday Apr 15, 2017 #
Running warm up/down 13:31 [2] 2.52 km (5:22 / km) +15m 5:13 / km
shoes: Inov8 X Talon 212 (5)
Orienteering race 34:15 [4] 6.92 km (4:57 / km) +87m 4:39 / km
shoes: Inov8 X Talon 212 (5)
Pretty solid, legs of concrete, hamstring very tight.
Only small errors being off line entering control circle at 6, 10 and 14 (~5-10s at each), then poor decision to run around the field to 26. Decent start and caught Adam Potter at 5 (2 mins), which helped me keep the intensity. Was leading for most before Adam started pulling away after 19 when I was really struggling physically but I chose a faster route to 23 to finish clear. 17th.
http://www.jk.routegadget.co.uk/rg2/#67&course=1&r...
Running warm up/down 9:22 [1] 1.48 km (6:19 / km) +20m 5:55 / km
shoes: Inov8 X Talon 212 (5)
Strength and Conditioning 15:00 [0]
Friday Apr 14, 2017 #
Running warm up/down 8:45 [2] 1.13 km (7:46 / km)
shoes: Adidas Adizero Takumi Sen 2
Orienteering race 16:07 [5] 4.12 km (3:55 / km) +3m 3:54 / km
shoes: Adidas Adizero Takumi Sen 2
Plod round. Technically OK bar running past 19 as I concentrated on the next leg (~10-12s). Happy with most route choices but probably sub optimal on 3,13 and 17. Couple of big hesitations (3-5s) on 24 and 27. Legs just very heavy and L hamstring really tight by the end.
http://www.jk.routegadget.co.uk/rg2/#66&course=1&r...
Running warm up/down 5:46 [1] 0.93 km (6:11 / km)
shoes: Adidas Adizero Takumi Sen 2
Running warm up/down 1:52 [1] 0.3 km (6:12 / km)
shoes: Adidas Adizero Takumi Sen 2
Thursday Apr 13, 2017 #
Running 25:33 5.89 km (4:20 / km) +11m 4:18 / km
ahr:155 max:184 shoes: Skechers Gomeb Speed 3
Wednesday Apr 12, 2017 #
Running 11:48 [2] 2.37 km (4:59 / km) +21m 4:46 / km
ahr:173 max:183 shoes: Adidas Adizero Adios Boost (4)