Training Log Archive: ThrawsIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
Event: OK Nuts Trophy
11 AM
Orienteering race (OK Nuts Half Blood) 1:21:11 [5] 11.7 km (6:56 / km) +90m 6:41 / km
Wisley and Ockham Common. Well, they warned us it was wet underfoot. And they weren't wrong. I had a terrible mass start as I couldn't find the triangle or 1 on the map, then there was a crazy race along the 300 or so metres of submerged path. (We had to do it all again at the start of the second loop.) There must have been around 30 people fighting to punch 1. I put the fact I was way down the field to the back of my mind as I knew there was ages to catch up. So I was steadily overtaking through the first half and generally being led into controls. I was ahead a bit by 11 and opted for a safer route to 12 so lost time here as straight was best. I'd outrun everyone again after the long leg 19 so led quite a train into the butterflies, where I was happy to let those with better eyesight pick the lines. Four of us set out on the long 29 together and strayed left of the bridge a bit. I decided again to take the path option, but those who went straight were at the finish ahead of me. I hadn't really made any mistakes to speak of though, and had run pretty well, so was fairly pleased with the result. Was 18th out of 50, but seem to have thrown away 3 to 6 places trying to run off the front of my group after 28.
Friday Nov 28, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
6 PM
Road run (Summersdale and South St) 31:16 [5] 8.0 km (3:55 / km)
weight:69kg
Did this because I thought it would be a good training idea, rather than because I wanted to. Even so, felt ok after easy start, and times were quick, so picked it up a bit for the second half. Nice evening. Christmas-y in Chi.
Thursday Nov 27, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Red sky at night ...
Wednesday Nov 26, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Wet home. Very very unpleasant,
Tuesday Nov 25, 2014 #
6 PM
Road run (Summersdale and South St) 32:50 [5] 8.0 km (4:06 / km)
weight:69kg
Bit of a last minute decision following a really 'nothing' sort of day. Even put up with the rain and cold. Time wasn't quick, but I could have run faster if it hadn't been for the puddles and dark.
Sunday Nov 23, 2014 #
Event: CHIG Regional SE League
Note
slept:9.0
Much as I rate Epping Forest, I'm not sorry about passing up the 4 hours on the M25 and the pouring rain and probable mud to run there today. Better things to do and spend my money on.
2 PM
Walk (Newtimber and Wolstonbury) 2:30:00 [3] 9.3 km (16:08 / km) +409m 13:13 / km
Clockwise circuit with Jan from Saddlescombe, via Pyecombe and SDW/A23 crossing. Ridiculously muddy, rainy and cold, but it got us into the fresh air.
Saturday Nov 22, 2014 #
11 AM
Orienteering (Slindon Woods Sog) 1:04:00 [4] *** 7.7 km (8:19 / km) +45m 8:05 / km
spiked:14/24c weight:69kg
Scouts, dogs, mud! And rain! And courses that were 50% overlength. I didn't mind the last bit at all, but I did wonder why I was out for so much longer than the usual 40 minutes. The need to get the 'length' in may have compromised some of the leg planning as well and a few paths began to look a little familiar. Was probably a bit tired and rushing towards the end as well, where I made a couple of mistakes. Overshot 6 as I thought I'd see it from the path, but didn't. Neglected bearing and was way too far right for 12. Got a bit bored through 16 to 20 (small depressions right next to paths) and was looking for a depression at 21 when control was on an indistinct veg boundary and a bit hidden. Also found feature at 23 but couldn't see flag for about a minute. So 3 to 4 mins lost all told but result was OK. Following discussion with Kenny beforehand, didn't look at map till after start. This meant I didn't know about the nearly 8 km (cds folded to fit in holder) but I probably DID concentrate a bit harder right through the course.
Friday Nov 21, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Thursday Nov 20, 2014 #
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Inset Day. But it wasn't raining. So decided to turn sore knee over.
Sunday Nov 16, 2014 #
10 AM
Road run race (Gosport Half Marathon) 1:27:50 [5] 21.1 km (4:10 / km)
weight:69kg
Enjoyed this more than I thought I would, but slightly frustrated that the right knee I hurt by falling over on the South Downs in the night gave me trouble right from the gun and almost certainly prevented a better time. Had no idea of pace so alternated between 10k and easy and was pleased with 6.40 split at first mile mark because that seemed about right. In fact, felt fresh through first half and 6 mile split of 39.40 suggests I could have easily gone under 40 mins if this had been a 10k race, maybe sub-39? After that I started to worry that worsening knee or left calf would bring me to a halt, so I kept easing back and pace slackened a bit to even 6.50s, which is ok. Although I was tired, I felt confident after 11 miles I'd finish ok so dug a bit deeper and started the long run to the finish. Last mile seemed interminable though! Gun time was 1.28.06, chip time given above. Was in top 200, which is better than I thought I'd do, but the best bit of the whole thing was that my back hardly bothered me at all. Need another 10k now.
Saturday Nov 15, 2014 #
10 AM
Orienteering (SEJS Ambersham) 2:00:00 [2] 7.0 km (17:09 / km)
Coached Stanley round the Compass, Attack Points and Control Pick exercises. Personal priority was saving my legs for the road race tomorrow, so got a bit p****d off with all the marsh and tussocks we had to cross. I was spared the relays at least.
Thursday Nov 13, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Tuesday Nov 11, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Red sky in the morning.
Road run (Summersdale and South St) 31:37 [5] 8.0 km (3:57 / km)
weight:69kg
Fancied one more cardio-vascular session before Sunday. Worth it too, as felt great. I'm aware of the right knee but it doesn't affect me. Rest of the body felt fine and I was able to put in some hard efforts. Loads of running left at the end. Hopefully five more days will be enough for the knee to get me round 13 miles. Wind and rain may be foretaste of weekend conditions?
Sunday Nov 9, 2014 #
10 AM
Trail run (South Downs Way) 1:29:00 [4] 17.0 km (5:14 / km) +250m 4:53 / km
Long run with Jan from Amberley to South Stoke and up Camp Hill to SDW, then to barn on Sullington Hill and straight back. Plan was to spend 'time on feet' in the week before the half-marathon, as it has been impossible to build up mileage. Knee hurt to begin with but I learnt to ignore it, then felt fine on hills and flat till about 70 minutes in, when legs started to fell strange. Wore new mudclaws, which were great. Reached turn in 55 mins at 9 min/mile pace, then managed 8 mins/mile for second 'half'. Joined by Lu for lunch OUTSIDE at Riverside Café. Perfect autumn morning.
Saturday Nov 8, 2014 #
Event: SN Trophy & SE League
12 PM
Orienteering race (Mytchett) 1:14:26 [4] *** 8.7 km (8:33 / km) +300m 7:18 / km
spiked:21/28c weight:68kg
About as good as it gets probably. And car got parked equidistant (about 100 metres) from assembly/start/finish! 1, 2 and 3 were an early control pick and notice that attention would have to be paid to detail. Where I lost time today was when I didn't. Also, when I went straight I often came out on the wrong track and wasted seconds realising this. Went round paths to 8 so I'd have a good AP (good idea), but managed micro-nav to 9 ok. Overshot 13 and struggled to make contours fit, so lost 'attack', on the way to 16. Made small errors on each of 18 to 21, in the low-vis, but lost most time in the circle near 26, where I was sidetracked by two clueless bumblers who were miles from the depression and just wandering about. Cost me two mins and decent ranking points probably. Got away from the group that formed but went down wrong path en route to 28. World class area and lots of controls to find made this a very enjoyable morning. And the rain started right after I'd got changed as well.
Thursday Nov 6, 2014 #
Cycling (Felpham) 1:05:00 [3] 22.0 km (2:57 / km)
Scrapy-car-window cold in the morning. Brrr. Nice tailwind in the afternoon.
Tuesday Nov 4, 2014 #
7 AM
Cycling (Felpham and back) 1:05:00 [3] 22.0 km (2:57 / km)
Sunday Nov 2, 2014 #
Event: November Classic (UKOL)
12 PM
Orienteering race (Kings Garn Gutter) 57:30 [4] *** 7.5 km (7:40 / km) +130m 7:03 / km
spiked:14/17c weight:69kg
Started this with a very dodgy back and wasn't even sure whether I could run at all. I'd take it a leg at a time and concentrate on spiking controls. Warm up was ok and 1 went well. Used safe route to 2, but 3 was cross-country and muddy - although enjoyable. Was liking the map a lot, although had to relocate on a marsh for 4. Poor (if safe) route to 6, and was rightwards for 9 and went to wrong flag. Read map well through 13, then faffed near 14 and lost about a minute. Good execution (again) for 15 to 17 and I was inside the hoped-for hour. Very surprised to be in 2nd at download as priority had been getting round (walking if necessary) without making back worse. Despite the inevitable mud, really enjoyed the area and the course, and drove home feeling more optimistic than I had in the morning.
Saturday Nov 1, 2014 #
11 AM
Orienteering race (Selhurst SOG) 51:21 [4] *** 5.3 km (9:41 / km) +180m 8:17 / km
spiked:8/14c
Well, knee was sore and brambles, brambles everywhere were a distraction. But the four big mistakes I made were of the sort I used to commit back in the rush-and-hope days. I was pretty good to 6 then neglected compass in the effort to get through the brambles quickly and came out on the track by a distinctive tree. Only it wasn't the one I thought and my bearing took me about 150 metres south of the control. It never 'felt' right, but I foolishly put my faith in two bumblers who I thought must be near the flag and we all ended up lost. Eventually relocated off a depression I'd used in an event before. Four-plus minutes binned. Was too far left and stuck in brambles and lost two more minutes at 10 before going down to path and starting again. Was looking for a tree (and one I thought I'd recognise) at 12 when control was on a rootstock. And just had no AP for 13 because I was rushing so never had a chance. So lost around nine minutes in total. And back was very dodgy afterwards. I hope I learn some lessons, though my various minor aches and pains may have been a little to blame.
1 PM
Orienteering (Control collection) 1:00:00 [2] 4.0 km (15:00 / km)
Collected the nine furthest controls while the sun dried out the forest temporarily.