Training Log Archive: rcroIn the 7 days ending Dec 8, 2014:
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Monday Dec 8, 2014 #
Running (Westbury Harriers) 56:14 [4] 11.5 km (4:53 / km) +120m 4:39 / km
slept:5.0 weight:71.3kg shoes: Saucony Powergrid Triumph 10 r
Westbury Harriers Group 2 with Lizzie.
Felt hard, maybe because of cold but was definitely running better than I was last week. Only 3 km split times over 5 mins and all had lengthy stopped time for regrouping (one stop was over 2 mins!).
Not really appreciating the final climb back up from Stoke Bishop - especially after being told "it's all downhill from here" at least twice before hand!
Surprised to have been within a second of my best time on the Bus Lane challenge segment as not really trying too hard. Little disappointed to be 10s off my best on the Stoke Road Sprint despite trying very hard - must be the wind, and being part of a long run rather than intervals session.
http://www.strava.com/activities/227580439/overvie...
Felt hard, maybe because of cold but was definitely running better than I was last week. Only 3 km split times over 5 mins and all had lengthy stopped time for regrouping (one stop was over 2 mins!).
Not really appreciating the final climb back up from Stoke Bishop - especially after being told "it's all downhill from here" at least twice before hand!
Surprised to have been within a second of my best time on the Bus Lane challenge segment as not really trying too hard. Little disappointed to be 10s off my best on the Stoke Road Sprint despite trying very hard - must be the wind, and being part of a long run rather than intervals session.
http://www.strava.com/activities/227580439/overvie...
Sunday Dec 7, 2014 #
Event: BOK Local Event & ASO League
Event: SCOA League Colour Coded
Orienteering race (Blaise Castle) 1:19:30 [3] 10.81 km (7:21 / km) +320m 6:24 / km
slept:4.0 shoes: VJ Integrator High (2)
8.0k blue course at Blaise.
No grip meant no confidence when descending or contouring on steep/rocky/slippery - which was most of the valley off the main paths. Hence didn't feel like pushing very hard at all (as knew result would be some way down) so didn't. Ankle still tried to turn quite a bit - one point was definitely saved by the boots.
Apart from grip, can't say I really noticed the hills and distance too much - only thing that really tired me was running against the wind on the two legs across the grass.
In two minds a bit with the course. Planning was probably more suited to me in so far that there were many route choice legs, and controls were non-technical - and I'm happy with my routes and could choose them quickly. It did, however, come at the expense of a fair bit of dog-legging to join the good legs together.
Saw Michael about 2 mins behind me on KW Hill (around control 6), and he finished about 2 mins behind me - shows that I can't have been that slow away from the really steep bits.
http://www.strava.com/activities/227104662/overvie...
New head torch has already been despatched, so hope to have it ready for next weekend :-)
No grip meant no confidence when descending or contouring on steep/rocky/slippery - which was most of the valley off the main paths. Hence didn't feel like pushing very hard at all (as knew result would be some way down) so didn't. Ankle still tried to turn quite a bit - one point was definitely saved by the boots.
Apart from grip, can't say I really noticed the hills and distance too much - only thing that really tired me was running against the wind on the two legs across the grass.
In two minds a bit with the course. Planning was probably more suited to me in so far that there were many route choice legs, and controls were non-technical - and I'm happy with my routes and could choose them quickly. It did, however, come at the expense of a fair bit of dog-legging to join the good legs together.
Saw Michael about 2 mins behind me on KW Hill (around control 6), and he finished about 2 mins behind me - shows that I can't have been that slow away from the really steep bits.
http://www.strava.com/activities/227104662/overvie...
New head torch has already been despatched, so hope to have it ready for next weekend :-)
Saturday Dec 6, 2014 #
Event: (Cancelled) Training Event
Event: HOC Western Night League
11 AM
Orienteering 3:00:00 [1] 6.0 km (30:00 / km) +200m 25:43 / km
slept:2.0 shoes: VJ Integrator High (2)
Coaching at Woodchester. Not moving around very quickly (not that I like going fast here...) but pretty cold and had to crack out the gloves for second time in a week.
Looks like it went well, plenty of complete novices who seemed to enjoy it. Great to see Jenny Selley able to venture out again.
Looks like it went well, plenty of complete novices who seemed to enjoy it. Great to see Jenny Selley able to venture out again.
5 PM
Orienteering - Night race (WNL Wyche Ridge) 58:47 [2] 6.8 km (8:39 / km) +225m 7:25 / km
shoes: VJ Integrator High (2)
WNL at Wyche Ridge.
S-8-7-6-16-11-14-19-22-24-23-12-29-27-30-26-20-10-5-9-3-2-1-F. 420 points.
Kind of got here in the wrong mood - very cold after Woodchester, knowing I'm absolutely rubbish contouring or going down very steep and slippery slopes, and there being nothing at all at Wyche that isn't steep and slippery. Add in that my torch cable has broken and it took some effort to get the battery connection in (and lots of hoping and being careful not to stress it so it broke again) and I knew it wasn't going to be very good...
As a result wasn't really trying at all, and only going for the controls on the grass or paths. Not putting any real effort in to run as knew my loop would be short enough that I didn't need to.
Still lost a bit of time on 19 and felt 22 wasn't right. Biggest time loss was following the path up from 27 - I'm sure it existed (as I found it after climbing 40m through thigh deep brambles), but it didn't start where map said it does - path I took contoured around then petered out in head deep.
Nice contouring path cut the corner by 16 on the way into 26. Not so sure on mapping around 10 - was lucky, but had given up on it when I found it. Had enough time to get 4.
Had I been fully trying would only have managed to get 13, 17 and 4 in addition (50 points) - so would still have been behind Cecilie. But, had I gone out expecting to get all would have taken Ifor's route over the top.
Quite a nice evening.
http://www.strava.com/activities/226871894/overvie...
S-8-7-6-16-11-14-19-22-24-23-12-29-27-30-26-20-10-5-9-3-2-1-F. 420 points.
Kind of got here in the wrong mood - very cold after Woodchester, knowing I'm absolutely rubbish contouring or going down very steep and slippery slopes, and there being nothing at all at Wyche that isn't steep and slippery. Add in that my torch cable has broken and it took some effort to get the battery connection in (and lots of hoping and being careful not to stress it so it broke again) and I knew it wasn't going to be very good...
As a result wasn't really trying at all, and only going for the controls on the grass or paths. Not putting any real effort in to run as knew my loop would be short enough that I didn't need to.
Still lost a bit of time on 19 and felt 22 wasn't right. Biggest time loss was following the path up from 27 - I'm sure it existed (as I found it after climbing 40m through thigh deep brambles), but it didn't start where map said it does - path I took contoured around then petered out in head deep.
Nice contouring path cut the corner by 16 on the way into 26. Not so sure on mapping around 10 - was lucky, but had given up on it when I found it. Had enough time to get 4.
Had I been fully trying would only have managed to get 13, 17 and 4 in addition (50 points) - so would still have been behind Cecilie. But, had I gone out expecting to get all would have taken Ifor's route over the top.
Quite a nice evening.
http://www.strava.com/activities/226871894/overvie...
Wednesday Dec 3, 2014 #
Running - off road (Cotswold Way) 1:32:01 [3] 17.63 km (5:13 / km) +360m 4:44 / km
slept:6.0 shoes: inov8 Roclite295 (2)
Cotswold Way: Severn Springs-Leckhampton-Crickley Hill and back.
Had originally wanted to run from Dursley but still feeling Monday and not so keen on too much climb.
Reasonably steady at about 5 min/k when moving but not feeling too good. In the ice going out but had started to melt on way back which made the path on Leckhampton treacherously slippery. Cold had also got my knee a bit and was noticing it a bit towards the end - given it had warmed up to only 3 C by the time I finished probably no surprise. Lovely day to be outside, despite the temperature.
Will see how I feel tomorrow morning but may well skip intervals this week.
http://www.strava.com/activities/225825188/overvie...
Had originally wanted to run from Dursley but still feeling Monday and not so keen on too much climb.
Reasonably steady at about 5 min/k when moving but not feeling too good. In the ice going out but had started to melt on way back which made the path on Leckhampton treacherously slippery. Cold had also got my knee a bit and was noticing it a bit towards the end - given it had warmed up to only 3 C by the time I finished probably no surprise. Lovely day to be outside, despite the temperature.
Will see how I feel tomorrow morning but may well skip intervals this week.
http://www.strava.com/activities/225825188/overvie...