Training Log Archive: rcroIn the 7 days ending Sep 14, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Sep 14, 2014 #
12 PM
Orienteering race (Caddihoe Chase) 1:33:51 [3] 12.43 km (7:33 / km) +305m 6:44 / km
slept:5.0 weight:69.5kg shoes: VJ Integrator High (1)
Caddihoe Chase Day 2 at Mallards Pike.
2 hours despatching runners in the chasing start. People told me it was really stressful and hard work. I found it incredibly easy - seems our start lines impressed most runners. Downside was that I had to forfeit my place in the chase - and the penultimate Brown runner was Kris, 50 minutes ahead... So I first saw another orienteer 80 minutes into the run!
Wasn't really going to go too hard as not that important a race, and binning 90-120s on first control wasn't really a problem given how seriously I was taking it. Then something weird happened and I spiked the next 18 controls so it meant I had to put a bit more effort in towards the end!
Cut the corner on 4, but went paths to 5. Toilet break after 8 as wasn't racing, then didn't find the path I wanted on way to 9 so took the indistinct around the slag heap - which may well have been a better route anyway? Eastern path on 11-12 and had nice valley and bush to guide you in to control.
Wasn't quite on the line I wanted when crossing stream on 12-13 but found knoll and bearing from there - pleased to hit as there was no plan B.
Long leg - round Go-Ape, cut across and up to hairpin in main path, then right round as per yesterday - couldn't face the hill and my running speed today was fairly good but hills poor. Happy this route suited me better but am probably down on the splits anyway. Wasn't sure if dark green before control was windblow but bearing from gully/track junction and hit fine.
Slightly off on 19 but easy terrain and map good. Too high and 20 and overshot, but turned back and saw control - 30s loss.
Appreciated the cheering crowds in the "amphitheatre" as I came in to finish.
Really good weekend. Agree with Pete that his course for today was better, but both were good and made the best use of the area - you don't expect it to be clear in September but there was barely any undergrowth today. Suspect my good navigation is more to do with the new map having all the features in the right place as others seemed to have been hitting them too. Good to be back orienteering in the forest again.
http://www.strava.com/activities/194444438/overvie...
2 hours despatching runners in the chasing start. People told me it was really stressful and hard work. I found it incredibly easy - seems our start lines impressed most runners. Downside was that I had to forfeit my place in the chase - and the penultimate Brown runner was Kris, 50 minutes ahead... So I first saw another orienteer 80 minutes into the run!
Wasn't really going to go too hard as not that important a race, and binning 90-120s on first control wasn't really a problem given how seriously I was taking it. Then something weird happened and I spiked the next 18 controls so it meant I had to put a bit more effort in towards the end!
Cut the corner on 4, but went paths to 5. Toilet break after 8 as wasn't racing, then didn't find the path I wanted on way to 9 so took the indistinct around the slag heap - which may well have been a better route anyway? Eastern path on 11-12 and had nice valley and bush to guide you in to control.
Wasn't quite on the line I wanted when crossing stream on 12-13 but found knoll and bearing from there - pleased to hit as there was no plan B.
Long leg - round Go-Ape, cut across and up to hairpin in main path, then right round as per yesterday - couldn't face the hill and my running speed today was fairly good but hills poor. Happy this route suited me better but am probably down on the splits anyway. Wasn't sure if dark green before control was windblow but bearing from gully/track junction and hit fine.
Slightly off on 19 but easy terrain and map good. Too high and 20 and overshot, but turned back and saw control - 30s loss.
Appreciated the cheering crowds in the "amphitheatre" as I came in to finish.
Really good weekend. Agree with Pete that his course for today was better, but both were good and made the best use of the area - you don't expect it to be clear in September but there was barely any undergrowth today. Suspect my good navigation is more to do with the new map having all the features in the right place as others seemed to have been hitting them too. Good to be back orienteering in the forest again.
http://www.strava.com/activities/194444438/overvie...
3 PM
Orienteering 10:00 [2] 1.0 km (10:00 / km)
shoes: Saucony Powergrid Triumph 10 g
Reluctant control collecting, but as my car was parked a mile away from assembly, and next to these controls agreed despite tiredness/dehydration. Can understand why people get volunteer fatigue!
Plenty of wildlife about this afternoon - a shrew, a boar, some deer; and then an eagle being taken for a walk in Lydney on the drive home.
Plenty of wildlife about this afternoon - a shrew, a boar, some deer; and then an eagle being taken for a walk in Lydney on the drive home.
Saturday Sep 13, 2014 #
1 PM
Orienteering race (Caddihoe Chase) 1:22:01 [3] 10.08 km (8:08 / km) +395m 6:48 / km
slept:4.0 weight:69.9kg shoes: VJ Integrator High (1)
Caddihoe Chase at Blakeney Hill. 8.6km Brown.
Started off the day with 3 hours on start duty and didn't really feel like running after. My running showed this and I was pretty knackered by control 1. Stopped for toilet break shortly after then caught in brambles on embankment up to 2.
Similarly struggling to walk up to 3 and across to 4 - very very slow. Tempted by the right round the top route on 5-6, which would normally suit me well but just didn't think I had enough running pace for the distance, so took a hybrid route round the main path, slowly. Thought I'd drifted south (as I planned) heading in to 6 but didn't - relocated from the big gully to N and found it ok.
Started to feel like I was moving after 7! Alright, incredibly slowly down the slope into 9 then... 10/11 seemed to have interesting contours, and beautiful forest. Bit confused on 12 but as uphill was barely walking so had plenty of time to think. Agree Mark's interpretation right - veg boundary marginally further north than mapped.
Path route to east on 15-16 looked to be by far the best and most obvious route, with lovely attackpoint, but seems I was only one to do this. Overtook a few people here. Paced along path for 17 (I never pace!) and hit control spot on - did well not to be distracted by Paul Taunton looking for dead bodies in adjacent hole.
Small miss on 18 but surprised by how nice running it was as I thought that bit was supposed to be crap. Hit 19 well but admit to following on 20 (hence I found it, as I wasn't expecting it to be there!) but should have followed on 21 as my animal track petered out into brambles.
Enjoyed the course, more so once I got going at 7, and terrain was lovely - worthy of a championship race, surprisingly little undergrowth. Think it was at the more physical end of brown but that normally suits me. New map seems good, felt in touch with it all the way round -will spend a bit of time comparing against old.
http://www.strava.com/activities/193991850/overvie...
Started off the day with 3 hours on start duty and didn't really feel like running after. My running showed this and I was pretty knackered by control 1. Stopped for toilet break shortly after then caught in brambles on embankment up to 2.
Similarly struggling to walk up to 3 and across to 4 - very very slow. Tempted by the right round the top route on 5-6, which would normally suit me well but just didn't think I had enough running pace for the distance, so took a hybrid route round the main path, slowly. Thought I'd drifted south (as I planned) heading in to 6 but didn't - relocated from the big gully to N and found it ok.
Started to feel like I was moving after 7! Alright, incredibly slowly down the slope into 9 then... 10/11 seemed to have interesting contours, and beautiful forest. Bit confused on 12 but as uphill was barely walking so had plenty of time to think. Agree Mark's interpretation right - veg boundary marginally further north than mapped.
Path route to east on 15-16 looked to be by far the best and most obvious route, with lovely attackpoint, but seems I was only one to do this. Overtook a few people here. Paced along path for 17 (I never pace!) and hit control spot on - did well not to be distracted by Paul Taunton looking for dead bodies in adjacent hole.
Small miss on 18 but surprised by how nice running it was as I thought that bit was supposed to be crap. Hit 19 well but admit to following on 20 (hence I found it, as I wasn't expecting it to be there!) but should have followed on 21 as my animal track petered out into brambles.
Enjoyed the course, more so once I got going at 7, and terrain was lovely - worthy of a championship race, surprisingly little undergrowth. Think it was at the more physical end of brown but that normally suits me. New map seems good, felt in touch with it all the way round -will spend a bit of time comparing against old.
http://www.strava.com/activities/193991850/overvie...
4 PM
Orienteering 35:00 [2] 2.8 km (12:30 / km) +110m 10:27 / km
shoes: VJ Integrator High (1)
Pete was short of helpers so collected in controls at southern end of map. Started out at a jog but soon deteriorated and went a bit lightheaded and came pretty close to collapsing a few times - hadn't re-salted post run (but had a drink) and under-estimated just how hot it had been.
Recovered pretty quickly once taken salt in and had a trip up to Day 2 assembly to help put some tents up - all looks pretty smart so I hope it'll be another credit for Pat's hard work.
Recovered pretty quickly once taken salt in and had a trip up to Day 2 assembly to help put some tents up - all looks pretty smart so I hope it'll be another credit for Pat's hard work.
Thursday Sep 11, 2014 #
Running (Westbury Harriers) 48:40 [4] 6.63 km (7:20 / km)
slept:4.0 weight:70.9kg shoes: Saucony Powergrid Triumph 10 r
Westbury intervals. 10x 430m with about 50s rest between each.
Pleased it was on grass and not lots of short efforts as per previous few weeks as legs not feeling great after Tuesday. Because of this, purposely started out at 80-90% effort and eased myself into it.
Seemed to work as times are very consistent - 91, 91, 91, 93, 92, 92, 94, 93, 93, 89 - but felt like I was working hard towards the end. Suppose that's how intervals should be. Didn't think the recovery was going too well but clearly the previous weeks of 15s rest has made a massive difference.
Good session - glad I didn't skip it and stay at home.
http://www.strava.com/activities/193167968/overvie...
Pleased it was on grass and not lots of short efforts as per previous few weeks as legs not feeling great after Tuesday. Because of this, purposely started out at 80-90% effort and eased myself into it.
Seemed to work as times are very consistent - 91, 91, 91, 93, 92, 92, 94, 93, 93, 89 - but felt like I was working hard towards the end. Suppose that's how intervals should be. Didn't think the recovery was going too well but clearly the previous weeks of 15s rest has made a massive difference.
Good session - glad I didn't skip it and stay at home.
http://www.strava.com/activities/193167968/overvie...
Tuesday Sep 9, 2014 #
Running race (AXA 5.5) 37:45 [5] 8.85 km (4:16 / km) +75m 4:06 / km
slept:5.0 weight:70.8kg shoes: Saucony Powergrid Triumph 10 r
AXA 5.5 around Henbury/Hallen.
Still hurting from the weekend so not sure how well I would last. Turns out it was ok but the problem was stitch and really felt like I was struggling for the middle 3k or so. Managed to get the pace up again by the finish.
Despite how it felt at the time, pace was good and the overall time was also very good - 4 mins faster than Mark's previous best and still projected to give 10k PB by 2 mins or so. Just need to remember that I'm much stronger runner off road so should expect to be well down on the winners in a road race.
Glad I turned up - and pleased to be sub-40. Need to do a lot of stretching to make sure I don't seize up now.
http://www.strava.com/activities/192230000/overvie...
Still hurting from the weekend so not sure how well I would last. Turns out it was ok but the problem was stitch and really felt like I was struggling for the middle 3k or so. Managed to get the pace up again by the finish.
Despite how it felt at the time, pace was good and the overall time was also very good - 4 mins faster than Mark's previous best and still projected to give 10k PB by 2 mins or so. Just need to remember that I'm much stronger runner off road so should expect to be well down on the winners in a road race.
Glad I turned up - and pleased to be sub-40. Need to do a lot of stretching to make sure I don't seize up now.
http://www.strava.com/activities/192230000/overvie...