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Training Log: Psuba

In the last 7 days:

activity # timemileskm+m
  Running4 3:40:56 23.11(9:34) 37.19(5:56) 967
  Cycling4 1:38:00 15.57(9.5/h) 25.06(15.3/h) 222
  Orienteering1 55:05 6.14(8:58) 9.88(5:35) 9222 /22c100%
  Strength / Conditioning / Drills1 30:49 0.03(19:40:49) 0.04(12:13:44) 11
  Total9 6:44:50 44.85(9:02) 72.18(5:37) 129222 /22c100%
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Sunday Dec 4 #

11 AM

Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: VJ iRock 2016

12 PM

Orienteering race 55:05 *** 9.88 km (5:35 / km) +92m 5:20 / km
ahr:167 max:176 spiked:22/22c shoes: VJ iRock 2016

Level C SOC competition, Ashurst Wood & Matley Heath, Brown course.

Mostly a practice in compass bearing, which I failed a few times. Felt a bit like quite a few bingo controls to be honest with limited nearby guiding features and some of those duly caught me out. I tried to approach this with a bit of aggressiveness in terms of running, and after messing up the first control (one of those "bingo" ones), I was angry enough to do just that. A fairly good performance then from a running perspective even though I keep saying that I don't like New Forest terrain, and this was very typical - lots of running through heather and marshes.

Mistakes:
1 - ran past control, was hoping the lend forms were going to help giude me to the control near the end of the leg but they really didn't look like they were on the map or very vague, so ran by about 30m, then I bounced back from the clearing ahead and then the track on the left. 1:50
4 - check the control description of the control, ran past, then realised it was mine so had to go back - 5s
7 - another bingo control, in theory a pit in white open forest, in practice underground around it so ran past it by 10m. Land forms here limited my mistake so turned back - 40s
10 - I knew the control was there and still ran past it my 1m. 5s
15 - the marsh and then the crossing was a lot deeper than I thought so faffed about getting through and around, losing me about maybe 30s all together (possibly a bit more)
17 - not very precise on compass bearing although I knew I was going to be guided in to the control by the vegetation. Nevertheless, probably lost about 10s by not being straight

So about 3:20 lost which is not that bad.
4th/29 about 4:30 min behind the (M21) winner: http://socweb.org/system/files/results_61.htm

Saturday Dec 3 #

7 AM

Running warm up/down 16:59 [3] 3.44 km (4:56 / km) +83m 4:24 / km

2 loops of Taban as a warm-up.
It has been a while since I ran this loop, probably a year ago so not surprising to notice that the inclines were easier now. Nevertheless, good to see feedback of progress.

Strength / Conditioning / Drills 30:49 [3] 0.04 km (12:13:44 / km) +11m 5:17:42 / km

Usual, mostly leg.
12 PM

Cycling (Commute) 16:45 [3] 4.25 km (15.2 kph) +64m

Cycling (Commute) 14:45 [3] 4.25 km (17.3 kph) +3m

Friday Dec 2 #

3 PM

Cycling (Commute) 18:53 [3] 4.04 km (12.8 kph) +59m

Cycling (Commute) 16:33 [3] 4.24 km (15.4 kph) +3m

Thursday Dec 1 #

8 AM

Cycling (Commute) 15:24 [3] 4.25 km (16.6 kph) +40m

10 AM

Running long 2:37:34 [3] 24.12 km (6:32 / km) +693m 5:43 / km

Borzsony hills trails, long with G. His tempo so not pushing very hard and lots of stops. Nice snowy hills initially but then it turned to rain and that wasn't very nice.
3 PM

Cycling (Commute) 15:40 [3] 4.02 km (15.4 kph) +54m

Tuesday Nov 29 #

4 PM

Running 41:23 [3] 8.63 km (4:48 / km) +190m 4:19 / km

Spari training. Good to get out there with the bunch for once, of course this meant speedier training than I am used to, but I don't mind that. I didn't know the route so tried to follow whomever I could, the Elite guys disappeared early, managed to just about hang on behind Bugic up the hill (OK, he dropped me a little on the uphill sections but I clawed it back on the downhills). Apparently he bailed out somewhat early so I did not get to see the full route - but he was the only one around at the time as we also left behind the pack.

I wish I could spend more training sessions with the guys, but of course that won't happen.

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