Training Log Archive: roarIn the 7 days ending Feb 28, 2016:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||
|
|
|
|
|
|
| |||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Feb 28, 2016 #
Event: King of Morocc-O
6 AM
Note
Up very early today to get the boat to Africa. Extremely rough crossing and my belly was not happy at all. Had wanted to eat again after the boat before running but that wasn't an option.
11 AM
Running (road) warm up/down 15:37 2.44 km (6:24 / km) +58m 5:44 / km
ahr:113 max:150 shoes: Inov8 Oroc 2016
Jog up the road with Marcus. Legs not really responding today. Did a few strides uphill to get some blood flowing but it didn't seem too positive.
Orienteering race 49:39 *** 6.16 km (8:03 / km) +276m 6:35 / km
ahr:140 max:166 27c shoes: Inov8 Oroc 2016
Morocc-O!
Orienteering in Africa! The course was in 2 parts. First a "score" where you had to get all of the controls, then a normal course. Started ok, wanted to save climb and took a decent route for the score. Legs were feeling rough though and the climb was fairly serious. On the way to the last control of the score I cracked and that was the end. Slowed to a walk on the climb and never got going more than a slow jog again. All the miles added up and I then got very frustrated and was not even orienteering sensibly, though it was a nice park. Had to go through some bush fires at one points and some very intimidating crowds of guys with drums. Had a great walking race with Venla Niemi up the last hill though. She was in as bad a way as me it seems.
Nice to have done it, but the early morning, the not eating in a long time and the week of training took it's toll.
Orienteering in Africa! The course was in 2 parts. First a "score" where you had to get all of the controls, then a normal course. Started ok, wanted to save climb and took a decent route for the score. Legs were feeling rough though and the climb was fairly serious. On the way to the last control of the score I cracked and that was the end. Slowed to a walk on the climb and never got going more than a slow jog again. All the miles added up and I then got very frustrated and was not even orienteering sensibly, though it was a nice park. Had to go through some bush fires at one points and some very intimidating crowds of guys with drums. Had a great walking race with Venla Niemi up the last hill though. She was in as bad a way as me it seems.
Nice to have done it, but the early morning, the not eating in a long time and the week of training took it's toll.
10 PM
Note
Afternoon spent in Tangers. Not the most interesting, especially as things like the Kasbah museum were closed and most of the views were fish port. Nice to have experienced it. Perked up a bit after the chicken and chip sandwich but still pretty shattered.
Upon arriving back in Spain had some food. This was finished with a dessert of "pizza con nutella". I can highly recommend it.
Upon arriving back in Spain had some food. This was finished with a dessert of "pizza con nutella". I can highly recommend it.
Saturday Feb 27, 2016 #
9 AM
Running (off-road) warm up/down 13:11 1.76 km (7:30 / km) +107m 5:45 / km
ahr:140 max:152 shoes: Inov8 Oroc 2016
Run up to the assembly with Marcus. Chilly out but warming up nicely. Legs tired but moving ok.
Running (off-road) warm up/down 8:10 1.18 km (6:55 / km) +2m 6:51 / km
ahr:116 max:147 shoes: Inov8 Oroc 2016
Jog to the start + dynamics. Loosening up nicely and feeling ready for a race.
Orienteering race 47:46 ***** 8.51 km (5:37 / km) +48m 5:28 / km
ahr:162 max:170 29c shoes: Inov8 Oroc 2016
Andalucia Middle
Started at a nice pace as I knew the forest was fast and the legs would suffer when racing. The focus was "read the map". As long as I did that it worked quite well. Little slip on 3 and 5 (~30s each) but then I pulled it back together and was really clean. Really understanding the detail and spiking the controls. Didn't have the leg speed to keep up with some of the guys who burned past me but that wasn't too surprising. The rails came off at the end when I had to do a little climb near the end. Brain lost the game and I was thinking about my good race and how it'd be nice to be fresh. Didn't look at my compass and didn't read the map, running up the wrong clearing. Took me ages to figure out what I had done as I was so convinced I was right Eventually went back to the road and sorted it out. Pissed off with this.
Overall pleased for this time of year. Know what I need to do and that the orienteering is there. Good rest before a race would make a big difference and this was never going to be a huge performance.
Started at a nice pace as I knew the forest was fast and the legs would suffer when racing. The focus was "read the map". As long as I did that it worked quite well. Little slip on 3 and 5 (~30s each) but then I pulled it back together and was really clean. Really understanding the detail and spiking the controls. Didn't have the leg speed to keep up with some of the guys who burned past me but that wasn't too surprising. The rails came off at the end when I had to do a little climb near the end. Brain lost the game and I was thinking about my good race and how it'd be nice to be fresh. Didn't look at my compass and didn't read the map, running up the wrong clearing. Took me ages to figure out what I had done as I was so convinced I was right Eventually went back to the road and sorted it out. Pissed off with this.
Overall pleased for this time of year. Know what I need to do and that the orienteering is there. Good rest before a race would make a big difference and this was never going to be a huge performance.
Running (off-road) warm up/down 15:19 1.97 km (7:47 / km) +13m 7:32 / km
ahr:111 max:132 shoes: Inov8 Oroc 2016
A heavy jog back to the accomm with Marcus. Explored a bit to find abother path on the way down which was a nice sandy descent though it did take some bush beating to get to it.
5 PM
Running (off-road) 1:04:09 10.82 km (5:56 / km) +276m 5:15 / km
ahr:127 max:159 shoes: Inov8 Road-X 255
Easy run with Marcus from Vejer while the others were doing the sprint there. Started feeling very poorly but once we got up the hill out of town I came back alive. An enjoyable lap though not on as small paths as we had hoped. Looped around a quarry and "crossed" a fence. Then there was the mother of all climbs to get back up the windy path we wanted to go on, followed by the mother of the previous climb to get back up to the Vejer ridge! Some huge dogs guarding some horses gave us a fright here too. Felt really sprightly coming back into town and the timing was perfect for the light. (Note to self, warning sign!)
Friday Feb 26, 2016 #
Event: Andalucia O Meeting
10 AM
O-training (1:10000) 1:01:50 **** 6.64 km (9:18 / km) +120m 8:32 / km
ahr:112 max:146 shoes: Inov8 Oroc 2016
Shadowing Gina around the model event. She started navigating to 18 but after a bit of poking to go the right direction she really improved. Good session for me too as it made me more aware of what I should be doing.
6 PM
Running (off-road) warm up/down 15:35 1.92 km (8:07 / km) +100m 6:27 / km
ahr:136 max:154 shoes: Inov8 Oroc 2016
Warm up up the hill to the start of the night relay with Marcus. Still quite bright. Did a bit more jogging about waiting for my first leg to finish (Gina). She had a good run and was back a bit before I expected and I had to run back to get handed over to.
7 PM
Orienteering race (1:10000) 35:02 6.22 km (5:38 / km) +130m 5:06 / km
ahr:159 max:176 shoes: Inov8 Oroc 2016
Night Relay 4.9 km 130 m
First competition of this Andalucia training.
Marcus tried to confuse me for the run out by telling me I had to cross the fence. I hesitated a bit but did go the right way. Started a bit hesitatnly but got 1 ok. Sloppy to 2 where I overshot it and then a disaster of number 3. Had left 2 in the wrong direction and didn't pay enough attention to fixing it. Was actually pretty close but wandered in the wrong direction. Eventually corrected it. Composed myself then and had a stormer for the rest of the course. Really paid attention to the map and compass. Just focused really well and ran hard. Really happy with the latter part. Next job is to do that for the whole course.
First competition of this Andalucia training.
Marcus tried to confuse me for the run out by telling me I had to cross the fence. I hesitated a bit but did go the right way. Started a bit hesitatnly but got 1 ok. Sloppy to 2 where I overshot it and then a disaster of number 3. Had left 2 in the wrong direction and didn't pay enough attention to fixing it. Was actually pretty close but wandered in the wrong direction. Eventually corrected it. Composed myself then and had a stormer for the rest of the course. Really paid attention to the map and compass. Just focused really well and ran hard. Really happy with the latter part. Next job is to do that for the whole course.
Running (off-road) warm up/down 11:16 1.76 km (6:24 / km)
ahr:115 max:137 shoes: Inov8 Oroc 2016
Jog back to the accommodation with Marcus. Rain had stopped and it was actually a decently nice night. Feeling fresh!
Thursday Feb 25, 2016 #
11 AM
O-training (1:10000) 1:07:56 ***** 9.58 km (7:05 / km) +75m 6:49 / km
ahr:131 max:163 spiked:21/25c shoes: Inov8 Oroc 2016
Barbate multi-technique training. 8.0 km 120 m
Took it a bit easier today to try and do some better orienteering. Again some excellent parts today, especially the long legs and the control pick where I really got the flow together and remebered that you need to read your way into the control, not just hope for the best. Very fun exercise with contours only, 2x corridors, windows, contouring, long legs and control pick exercise. The windows, the contour and the first corridor I was pretty bad for, but the rest I was very happy with.
Took it a bit easier today to try and do some better orienteering. Again some excellent parts today, especially the long legs and the control pick where I really got the flow together and remebered that you need to read your way into the control, not just hope for the best. Very fun exercise with contours only, 2x corridors, windows, contouring, long legs and control pick exercise. The windows, the contour and the first corridor I was pretty bad for, but the rest I was very happy with.
Running (road) warm up/down 3:01 0.34 km (8:45 / km) +1m 8:37 / km
ahr:108 max:116 shoes: Inov8 Oroc 2016
Short jog back to the car.
3 PM
Running (off-road) 1:31:26 16.37 km (5:35 / km) +335m 5:04 / km
ahr:120 max:139
Afternoon run with Marcus around Barbate forest. The day had become lovely and was warm enough for a singlet. Legs were in good condition and we did a good long loop along the cliffs to this tower first, nice views here. Then back through the forest to the highest point if the hill, which also had a tower. Descended down some MTB tracks then where I still had the legs to have fun on the sandy ground and around the front of the apartments to make sure it was 10 miles.
Seem to have a bug in my GPS software if you try and upload it with a dodgy internet connection. Will have to investigate further.
Have already beaten my previous bests for running km and hours this week. It is much much easier when you can just rest all day instead of having to go to work!
Seem to have a bug in my GPS software if you try and upload it with a dodgy internet connection. Will have to investigate further.
Have already beaten my previous bests for running km and hours this week. It is much much easier when you can just rest all day instead of having to go to work!
Wednesday Feb 24, 2016 #
10 AM
Running (off-road) warm up/down 8:54 0.93 km (9:37 / km) +89m 6:30 / km
ahr:122 max:140 shoes: Inov8 Oroc 2016
Jog to the start up the fairly significant hill behind the accommodation. Feeling a lot better than yesterday. Small bit of quad stretching too before I started.
O-training (1:10000) 1:17:49 12.28 km (6:20 / km) +366m 5:31 / km
ahr:151 max:166 spiked:14/26c shoes: Inov8 Oroc 2016
La Brena Barbate 9.8 km 260 m
Long training on one of the maps behind the Canos de Meca apartments. Start was all hashed green and seemed like it would be tough but was actually really nice. Good routechoice to 3 and I was moving well even on the hills. Kept missing things in the circle though. Just not paying enough attention when leaving the attackpoints. Caught Marcus at 17 and we ran together until 20 where he promptly dropped me on the huge hill. I went into oxygen debt on this hill and just made mistakes all over the place,hitting 24, thinking it was 23 and then climbing directly before having to drop all the way down again. Wasn't confident 25 was in the right place.
Time losses:
2: 40
3: 40
5: 40
10: 40
11: 20
15: 1:15
23: 3:00
25: 1:00
26: 15
Total: 7:30
Long training on one of the maps behind the Canos de Meca apartments. Start was all hashed green and seemed like it would be tough but was actually really nice. Good routechoice to 3 and I was moving well even on the hills. Kept missing things in the circle though. Just not paying enough attention when leaving the attackpoints. Caught Marcus at 17 and we ran together until 20 where he promptly dropped me on the huge hill. I went into oxygen debt on this hill and just made mistakes all over the place,hitting 24, thinking it was 23 and then climbing directly before having to drop all the way down again. Wasn't confident 25 was in the right place.
Time losses:
2: 40
3: 40
5: 40
10: 40
11: 20
15: 1:15
23: 3:00
25: 1:00
26: 15
Total: 7:30
Running (off-road) warm up/down 6:55 1.11 km (6:13 / km) +4m 6:06 / km
ahr:115 max:137 shoes: Inov8 Oroc 2016
Jog back to the accom with Marcus. Still feeling pretty good and the sun came out making this very pleasant. Mostly used the forest beside the road.
2 PM
Running (off-road) 35:16 5.68 km (6:12 / km) +20m 6:06 / km
ahr:124 max:155 shoes: Inov8 Road-X 255
Easy run with Marcus out to the Capo da Trafalgar lighthouse which is one end of the boundary of the Straits of Gibraltar and the Atlantic. Mostly went around the beach. It was pretty tough as the sand was soft. Jumping around the rocks to avoid the waves was pretty entertaining. Got a bit wet at the end when I mistimed a wave so I went for a dip in the sea! Very pleasant.
7 PM
O-training (1:10000) 1:05:20 ***** 7.3 km (8:57 / km) +144m 8:09 / km
ahr:136 max:162 spiked:15/22c shoes: Inov8 Oroc 2016
Night-o session la brena Barbate 5.3 km 140 m
Session no. 3! Started pretty well and was ahead of Marcus to 3 but couldn't find 4 for the life of me. Super hard and vague features in the dark. Had actually found it but didn't believe it was right. Got it together a bit after but was still fairly hairy in the circle. Never found 19 then which was pretty bad. Really fun and again, when I was getting it right, it was very right (e.g. 7).
Over 100k in the last 7 days too.
Session no. 3! Started pretty well and was ahead of Marcus to 3 but couldn't find 4 for the life of me. Super hard and vague features in the dark. Had actually found it but didn't believe it was right. Got it together a bit after but was still fairly hairy in the circle. Never found 19 then which was pretty bad. Really fun and again, when I was getting it right, it was very right (e.g. 7).
Over 100k in the last 7 days too.
Tuesday Feb 23, 2016 #
11 AM
Running (off-road) warm up/down 9:16 1.46 km (6:20 / km) +15m 6:01 / km
ahr:116 max:135 shoes: Inov8 X-Talon 2016
Jog down the beach with Marcus to the start of the training. Had a little look inside an old military bunker but it was very dark.
O-training (1:10000) 1:21:21 ***** 9.75 km (8:21 / km) +293m 7:15 / km
ahr:141 max:164 spiked:21/33c shoes: Inov8 X-Talon 2016
El Lentiscal 7.5 km 200 m
Apparently I messed up the days and this was supposed to be done with SI tomorrow! Marcus and I went and did the mass start by ourselves anyway. A really tricky area, with plenty of green but still quite runnable. I was a mixed bag,having some great moments and some terrible ones. e.g. 17-25 was a really good spell where I was moving and flowing well, but 12 I was terrible and dropped like > 5 mins.
Near the end, on the way to 31 I took a branch to the eye. It disintigrated my contact which was very painful. Sat down for a bit before I could do anything about it. Some Finnish girl ran by and didn't even offer to help. Managed to extract it and finished with only one eye's worth of vision, which was pretty hard.
Really enjoyable area, though I am pretty scratched up now.
Apparently I messed up the days and this was supposed to be done with SI tomorrow! Marcus and I went and did the mass start by ourselves anyway. A really tricky area, with plenty of green but still quite runnable. I was a mixed bag,having some great moments and some terrible ones. e.g. 17-25 was a really good spell where I was moving and flowing well, but 12 I was terrible and dropped like > 5 mins.
Near the end, on the way to 31 I took a branch to the eye. It disintigrated my contact which was very painful. Sat down for a bit before I could do anything about it. Some Finnish girl ran by and didn't even offer to help. Managed to extract it and finished with only one eye's worth of vision, which was pretty hard.
Really enjoyable area, though I am pretty scratched up now.
Running (off-road) warm up/down 8:42 1.37 km (6:21 / km) +8m 6:10 / km
ahr:119 max:143 shoes: Inov8 X-Talon 2016
Jog back to the car along the beach. Legs very tired and quite stiff after sitting down in the sun for a few minutes.
9 PM
Note
Took the afternoon off training and had a holiday. Found a random Roman ruins which is apparently the most famous in Iberia. Failed to buy some ice-cream. The we drove up a hill where we found a bouldering area. We climbed to the top of the pointy bit. Drove further up the hill but only a military area was there to greet us. Back to town and once again, failed to buy some ice-cream. Passed a beach on the way home with a large ditch dug so we stopped to investigate. Spent a while trying to drain the pools. Then back to accommodation via the shop, where we did get a treat.
Monday Feb 22, 2016 #
2 PM
Running (off-road) 43:39 7.71 km (5:40 / km) +187m 5:03 / km
ahr:130 max:157 shoes: Inov8 Road-X 255
Run from the first corner in Barbate forest up to Vejer de la Frontera, where there was a sprint training with Magic.
Through the forest on a ride for the first bit. It looks like it'll be fast! Then we had a kind of a dirt road to run along for a decent bit of gradual uphill, past all the wind turbines. Stopped to look at a few info signs on the way. There was a bit of road then but this had a path beside it which was quite enjoyable to run along. Went past an old monitoring station of some kind. We were nice and elevated so there were views, but mostly of hazy fields.
Through the forest on a ride for the first bit. It looks like it'll be fast! Then we had a kind of a dirt road to run along for a decent bit of gradual uphill, past all the wind turbines. Stopped to look at a few info signs on the way. There was a bit of road then but this had a path beside it which was quite enjoyable to run along. Went past an old monitoring station of some kind. We were nice and elevated so there were views, but mostly of hazy fields.
Running (road) warm up/down 1:32 0.22 km (7:06 / km) +12m 5:33 / km
ahr:135 max:156 shoes: Inov8 Road-X 255
Short jog from the place where Marcus was to sit and wait for me to the start.
O-training (1:5000) 27:57 4.53 km (6:11 / km) +127m 5:25 / km
ahr:159 max:172 spiked:23/26c shoes: Inov8 Road-X 255
Sprint training in Vejer de la Frontera. A nice short 2.7km course. My quads were pretty wrecked by the time I got to 6 because there was a serious amount of climb. A nice whitewashed town though and the route choice was interesting and plenty of fairly fun alleys and streets. I didn't kill it around but I was tired climbing near the end. Need to do a bit more work on planning ahead if I want to be really good. I went for spike == good flow
Running (road) warm up/down 3:18 0.53 km (6:14 / km) +14m 5:30 / km
ahr:148 max:164 shoes: Inov8 Road-X 255
Jog from the finish back over the top of the hill to the seats. Where I sat and waited for marcus and ate my sandwich and fruit and had a nice sit down. We did some touristing then before we ran back.
Running (off-road) 49:17 8.89 km (5:32 / km) +213m 4:57 / km
ahr:125 max:143 shoes: Inov8 Road-X 255
Stolen Magic's gpx because mine is doing something weird. (it works out as I missed the run to the waiting place the first time)
Run back to the car. More downhill this time which the legs were quite thankful for. We decided to go for broke and cut through the forest at the end. Started the cut well but ended up too far left. Ran along a nice MTB trail as a result though. Very enjoyable day out.
Run back to the car. More downhill this time which the legs were quite thankful for. We decided to go for broke and cut through the forest at the end. Started the cut well but ended up too far left. Ran along a nice MTB trail as a result though. Very enjoyable day out.