Training Log Archive: rcroIn the 7 days ending Nov 6, 2017:
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Monday Nov 6, 2017 #
Note
(rest day)
Good ankle feeling a bit sprained. Twisted it yesterday on way to 5 but it didn't hurt then - so guess it's not that bad.
Sunday Nov 5, 2017 #
9 AM
Orienteering race (November Classic) 2:26:59 [3] 20.83 km (7:03 / km) +410m 6:25 / km
slept:0.5 shoes: inov8 Mudclaw300 Blk/Gn2
M21E at Highland Water. 16.7km with exactly 406m ascent and 38(!!!) controls. Longest leg 1.2km, second longest leg 800m. Control descriptions even longer than yesteday!
Some standard SOC organisation (not foreseeing the possibility of waterlogged ground in November, then after having realised still parked cars facing uphill rather than down; start box layout with odds one side, evens on the other to spread people out, then assign starts such that (at least early on) odd courses only started on odd minutes...) - but it was a nice place to run around and I was quite happy with the distance and duration for being out in it. So the running element went well.
The hunting for flags part didn't and was very frustrating. During the run I was putting that down to not adjusting well to 1:15,000 scale in the woods but giving I was always in the circle I don't think that was so true. Spent a lot of the run wondering whether to give up trying to find the flags and just stick to navigation and route choice elements but persevered. Very few controls were found clean.
1 - 60s as took very cautious route around the path, cautious through the bog, and stopped a bit early as getting used to map/scale
2 - 30s. Stopped too early as adjusting to scale
3 - 30s. Went back up the hill a bit before realising I should have been contouring
4 - 60s. Pulled too far right and not much to help on the map for relocation.
5- was ok!
6 - wasn't. Very good route (despite never really knowing where I was, as per 5) got to where I thought control should be and found a control with number ending "13". This was good until I checked again and I wanted 213 and this was 113. It was in a depression and map only has 2 depressions near my control - should be easy! Mistake number 1 was looking for a vegetation boundary having made the assumption that it would help me as control description was "vegetation boundary, inside corner". I then toured *ALL* vegetation boundaries for some distance, found two more controls and established the control could not be on a vegetation boundary after all. I returned to control 113 to start again, eventually found 213 a mere 20 paces away hidden behind an indistinct tree in the middle of homogeneous wood. 7 mins - race over.
7 - now very frustrated, this was the long leg and I tried to go straight. Unforuntately white woods in this bit weren't runnable and I had to fight through head deep bracken for 2 blocks whereas anybody who went right round on the tracks (much further) would have saved minutes. Then spent 2 mins in the circle trying to make the map fit as control was hidden. 5 mins.
8 - tried to contour and cross the dashed line ditch. On the ground it was 8ft deep, 5ft wide chasm so had to go up and around. 40s.
9 - slightly left. Not reading map closely enough. 20s.
10 - went reasonably straight but once in last block of woods map stopped making any sense to me (opposite of 8, the second dashed line ditch was non-existant). Wandering around trying to make it fit before bailing out and heading up to top track and back in. 2.5 mins
12 - map made no sense here (Paul Gebbett would agree, but think his head was in a different forest completely today!). 60s - lucky as had people in sight here for first time in whole run.
15 - no time loss as such, but very rough and slow as deep heather and bracken. Some unmapped paths which I stumbled across much later than I could have which was a bit frustrating.
21 - woods just didn't feel right, and was looking for a hide given key explicitly implies "X" as hide. Control was a couple of fallen logs on the ground. 30s
27 - not paying very close attention to map and losing track of where I was on control descriptions so took long way round and messed it up a bit. 20s.
28 - approached from north and didn't match the map with ground at all - seemed much greener and slightly different contour shape? Bounced off fence and came back in via open. 75s
30 - control very hidden but was in roughly the right place. 60s
32 - control was very hidden and ride to it non-existant. Overshot and had to head back. 30s
35 - thought I was on lower path but didn't find control. Had to go back. 30s.
23.5 mins of mistakes on a fairly easy course? Might stick to fell running over going back to being a full time orienteer.
https://www.strava.com/activities/1262320355
Some standard SOC organisation (not foreseeing the possibility of waterlogged ground in November, then after having realised still parked cars facing uphill rather than down; start box layout with odds one side, evens on the other to spread people out, then assign starts such that (at least early on) odd courses only started on odd minutes...) - but it was a nice place to run around and I was quite happy with the distance and duration for being out in it. So the running element went well.
The hunting for flags part didn't and was very frustrating. During the run I was putting that down to not adjusting well to 1:15,000 scale in the woods but giving I was always in the circle I don't think that was so true. Spent a lot of the run wondering whether to give up trying to find the flags and just stick to navigation and route choice elements but persevered. Very few controls were found clean.
1 - 60s as took very cautious route around the path, cautious through the bog, and stopped a bit early as getting used to map/scale
2 - 30s. Stopped too early as adjusting to scale
3 - 30s. Went back up the hill a bit before realising I should have been contouring
4 - 60s. Pulled too far right and not much to help on the map for relocation.
5- was ok!
6 - wasn't. Very good route (despite never really knowing where I was, as per 5) got to where I thought control should be and found a control with number ending "13". This was good until I checked again and I wanted 213 and this was 113. It was in a depression and map only has 2 depressions near my control - should be easy! Mistake number 1 was looking for a vegetation boundary having made the assumption that it would help me as control description was "vegetation boundary, inside corner". I then toured *ALL* vegetation boundaries for some distance, found two more controls and established the control could not be on a vegetation boundary after all. I returned to control 113 to start again, eventually found 213 a mere 20 paces away hidden behind an indistinct tree in the middle of homogeneous wood. 7 mins - race over.
7 - now very frustrated, this was the long leg and I tried to go straight. Unforuntately white woods in this bit weren't runnable and I had to fight through head deep bracken for 2 blocks whereas anybody who went right round on the tracks (much further) would have saved minutes. Then spent 2 mins in the circle trying to make the map fit as control was hidden. 5 mins.
8 - tried to contour and cross the dashed line ditch. On the ground it was 8ft deep, 5ft wide chasm so had to go up and around. 40s.
9 - slightly left. Not reading map closely enough. 20s.
10 - went reasonably straight but once in last block of woods map stopped making any sense to me (opposite of 8, the second dashed line ditch was non-existant). Wandering around trying to make it fit before bailing out and heading up to top track and back in. 2.5 mins
12 - map made no sense here (Paul Gebbett would agree, but think his head was in a different forest completely today!). 60s - lucky as had people in sight here for first time in whole run.
15 - no time loss as such, but very rough and slow as deep heather and bracken. Some unmapped paths which I stumbled across much later than I could have which was a bit frustrating.
21 - woods just didn't feel right, and was looking for a hide given key explicitly implies "X" as hide. Control was a couple of fallen logs on the ground. 30s
27 - not paying very close attention to map and losing track of where I was on control descriptions so took long way round and messed it up a bit. 20s.
28 - approached from north and didn't match the map with ground at all - seemed much greener and slightly different contour shape? Bounced off fence and came back in via open. 75s
30 - control very hidden but was in roughly the right place. 60s
32 - control was very hidden and ride to it non-existant. Overshot and had to head back. 30s
35 - thought I was on lower path but didn't find control. Had to go back. 30s.
23.5 mins of mistakes on a fairly easy course? Might stick to fell running over going back to being a full time orienteer.
https://www.strava.com/activities/1262320355
C • head 2
Saturday Nov 4, 2017 #
1 PM
Orienteering - Urban race (Southampton) 45:07 [3] 8.96 km (5:02 / km) +55m 4:53 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Southampton urban race. Fairly typical and straightforward but took a while to get going. Some unnecessarily long control description (longer than my arm) so had to do a bit of playing around with that to make it fit in earlier on.
Still lacking a lot of road speed so was always going to be well down on the result but a couple other losses:
9 - went around the road and didn't appreciate the complexity and changes in height required - mostly as the map wasn't so clear in this respect, and failed to see the direct route as most of it was under the red line overprint. 45s.
14 - went over the road bridge and in from the south which was apparently slower. I'm not so sure - maybe 10-20s?
16 - left 15 east as the kerb going in and two tick marks looked like an opening in the fence to me. Wasn't so then went south which was slower in practice than implied by map. 15s
20 - left heading north but had planned route going south so had to turn around. 10s
Last part of the course in the parks was trivially easy (but nice), with the main challenge being staying upright.
Maybe 2 mins or so of losses, and a time of 43 would have been quite good. Definitely tiring from 26 onwards.
https://www.strava.com/activities/1260782968
Still lacking a lot of road speed so was always going to be well down on the result but a couple other losses:
9 - went around the road and didn't appreciate the complexity and changes in height required - mostly as the map wasn't so clear in this respect, and failed to see the direct route as most of it was under the red line overprint. 45s.
14 - went over the road bridge and in from the south which was apparently slower. I'm not so sure - maybe 10-20s?
16 - left 15 east as the kerb going in and two tick marks looked like an opening in the fence to me. Wasn't so then went south which was slower in practice than implied by map. 15s
20 - left heading north but had planned route going south so had to turn around. 10s
Last part of the course in the parks was trivially easy (but nice), with the main challenge being staying upright.
Maybe 2 mins or so of losses, and a time of 43 would have been quite good. Definitely tiring from 26 onwards.
https://www.strava.com/activities/1260782968
Thursday Nov 2, 2017 #
7 PM
Orienteering - Urban (Kingsway) 42:21 [3] 7.94 km (5:20 / km) +65m 5:07 / km
slept:5.0 shoes: Mizuno Wave Rider 19
Jog around Kingsway a few mins behind the mass start and visiting a few sites to check the answers. Lots more dug up pavements since last time.
Got 330 points (to be joint 3rd) despite only having 40 mins as had to be back for early finishers. Going reasonably well.
Seems to have been well received. Just managed to mark all the answer sheets by the time food came in the pub.
https://www.strava.com/activities/1258473406
Got 330 points (to be joint 3rd) despite only having 40 mins as had to be back for early finishers. Going reasonably well.
Seems to have been well received. Just managed to mark all the answer sheets by the time food came in the pub.
https://www.strava.com/activities/1258473406
Wednesday Nov 1, 2017 #
6 PM
Running intervals (Lliswerry) 53:00 [4] 9.18 km (5:46 / km)
slept:5.0 shoes: Mizuno Wave Rider 20
3x 1 mile reps, with a lot of kerbs and 300m of pitch black.
As still coming back, started fairly slowly and to be honest didn't feel quick when pushing hard either. Negative splits: 6:17, 6:06, 6:03 - with the last two being my quickest times on this loop. Not sure what's happened there.
Must now have a very large gap between race pace and training as anything quicker than 5 min ks on my own is now hard work.
https://www.strava.com/activities/1256950887
As still coming back, started fairly slowly and to be honest didn't feel quick when pushing hard either. Negative splits: 6:17, 6:06, 6:03 - with the last two being my quickest times on this loop. Not sure what's happened there.
Must now have a very large gap between race pace and training as anything quicker than 5 min ks on my own is now hard work.
https://www.strava.com/activities/1256950887
Tuesday Oct 31, 2017 #
6 PM
Running 33:52 [3] 6.34 km (5:21 / km) +175m 4:42 / km
slept:5.0 shoes: Mizuno Wave Rider 20
Hope from work a bit late as PLC board meeting to decide how much money to let us spend and boss's boss's boss's boss came to talk to us at 4.
Easy short run from home to give me time to write up the risk assessment for Thursday whilst watching bake off.
Found road running much easier tonight - maybe linked to eating out last night (client entertainment...) and at lunchtime (York team visiting), and eating a LOT of malteasers throught the afternoon.
https://www.strava.com/activities/1255264970
Easy short run from home to give me time to write up the risk assessment for Thursday whilst watching bake off.
Found road running much easier tonight - maybe linked to eating out last night (client entertainment...) and at lunchtime (York team visiting), and eating a LOT of malteasers throught the afternoon.
https://www.strava.com/activities/1255264970