Training Log Archive: AlistairHIn the 7 days ending May 16, 2011:
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Monday May 16, 2011 #
Note
(rest day)
Sunday May 15, 2011 #
Running warm up/down 10:00 [1]
Orienteering race 47:13 [5] 5.4 km (8:45 / km) +170m 7:33 / km
shoes: VJ Falcons 2
BOC Relay, Tankersley Woods. Men's Premier. 2nd leg. Enjoyed this and fairly happy with run... 21/29 on my leg, 12/16 on my gaffle (+46% to OJ). Was running at +30% for first 7 and from 17 to end - worse in the pit hunting middle part of the course though.
Agreed to swap legs with CraigN who unfortunately didn't have a good run and so I set off into the woods by myself, with the sound of the leaders passing through the spectator control in the distance.
Ran quite hard and enjoyed myself - small miss at 8 (45"), started running 9-11 before realising so lost 1'50 at 10 (hadn't realised it was so much at the time), smallish miss at 17 (1'), stupidly tried to chase after one of the SHUOC runners when getting lapped on 18 (1'). Out in 27th, back in 27th... but closed gap to 26th from 9 mins to 3 mins and AndrewL picked us up to 26/28... oh well!
Agreed to swap legs with CraigN who unfortunately didn't have a good run and so I set off into the woods by myself, with the sound of the leaders passing through the spectator control in the distance.
Ran quite hard and enjoyed myself - small miss at 8 (45"), started running 9-11 before realising so lost 1'50 at 10 (hadn't realised it was so much at the time), smallish miss at 17 (1'), stupidly tried to chase after one of the SHUOC runners when getting lapped on 18 (1'). Out in 27th, back in 27th... but closed gap to 26th from 9 mins to 3 mins and AndrewL picked us up to 26/28... oh well!
Saturday May 14, 2011 #
Orienteering race 1:43:30 [5] 10.4 km (9:57 / km) +360m 8:29 / km
shoes: VJ Falcons 2
BOC. Wharncliffe. M35L. 11/27. +33.2% to RogerG in 77'42.
Hmmm.... was running at +22% for first 10 controls then sort of +25%, then fell off a bit of a cliff. Too many errors: 0'45@ 13, 1'30 @ 14, 4'50 @ 21, 0'50 @ 23, 1'25 @ 25. Corrected most of them fairly efficiently but the error at 21 was annoying, particularly as I was failing to execute the safe option - should just have had the guts to run straight and maybe taken the time to run a very accurate bearing - there weren't many features to follow but there were enough and it was open forest round a control site guarded by two obvious bits of thicket.
Alright-ish, particularly given that this is hardly my favourite terrain type, but annoyed I didn't keep it together.
Hmmm.... was running at +22% for first 10 controls then sort of +25%, then fell off a bit of a cliff. Too many errors: 0'45@ 13, 1'30 @ 14, 4'50 @ 21, 0'50 @ 23, 1'25 @ 25. Corrected most of them fairly efficiently but the error at 21 was annoying, particularly as I was failing to execute the safe option - should just have had the guts to run straight and maybe taken the time to run a very accurate bearing - there weren't many features to follow but there were enough and it was open forest round a control site guarded by two obvious bits of thicket.
Alright-ish, particularly given that this is hardly my favourite terrain type, but annoyed I didn't keep it together.
Friday May 13, 2011 #
Note
(rest day)
Thursday May 12, 2011 #
Running 55:00
shoes: Asics Gel DS16
Corstorphine Hill with 8 or 9 short hill sprints.
Wednesday May 11, 2011 #
Note
(rest day)
Tuesday May 10, 2011 #
Running warm up/down 45:00 [1]
shoes: Asics Gel DS16
Running intervals 25:00 [5]
shoes: Asics Gel DS16
Martin's intervals. 3'33, 3'33, 3'37, 3'35, 3'31. (3'33.8). Felt good once I got going. Best yet. I've lopped 30s off since I started in January. Diminishing returns here we come...