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Training Log: Urban

In the last 7 days:

activity # timemileskm+m
  Running7 3:00:24 20.62(8:45) 33.18(5:26) 445
  Urban Orienteering4 2:40:06 19.43(8:14) 31.26(5:07) 256
  Total7 5:40:30 40.04(8:30) 64.44(5:17) 701
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Saturday Feb 23 #

11 AM

Running warm up/down (Warm Up) 11:10 intensity: (9:24 @1) + (1:46 @2) 2.06 km (5:26 / km) +2m 5:25 / km
ahr:98 max:105 shoes: Wave Rider 18 Black/Green

Warm Up

Urban Orienteering 36:42 intensity: (23 @1) + (1:32 @2) + (29:13 @3) + (5:34 @4) 7.55 km (4:52 / km) +9m 4:50 / km
ahr:121 max:134

Eborienteers Spring Series, Bishopthorpe, York.
Twitter
Neglecting the Urban O Process - need to get back into the routine of C A R - Control / Approach / Route.
Minor annoyance when school gate marked as open was locked and then didn't react accordingly.
Had noted an unusual description, Under the Tunnel, but then through the school didn't plan ahead, including committing the cardinal Urban sin of not looking at the Controo Descriptions. Totally binned the leg out of the school - going to the Under the Tunnel control, No planning ahead and well punished - re-ran the leg correctly later on 2:15 quicker.... Game Over.
From then on motivation very low and didn't fancy (At All) the section to come, along the waterlogged riverside meadow, so just left it out and did some extra loops in the urban terrain.
If nothing else I now realise that I'm not in the "Process" groove, so that's something to address.
At least I got a reasonable physical workout with some technical elements, and at least this was at a low key, informal event where the result doesn't actually matter!

Running warm up/down (Warm Down ) 12:52 intensity: (39 @1) + (12:13 @2) 2.41 km (5:20 / km) +2m 5:19 / km
ahr:105 max:108 shoes: Wave Rider 18 Black/Green

Warm Down

Friday Feb 22 #

11 AM

Running ((Back to) Standard Friday) 31:55 intensity: (10:54 @1) + (17:30 @2) + (3:31 @3) 5.97 km (5:21 / km) +143m 4:46 / km
ahr:105 max:117 shoes: Wave Mujin 2 Black/Red

Still running on tired legs.... probably even more so than yesterday!

Thursday Feb 21 #

10 AM

Running (Road / Trail mix) 34:05 intensity: (5:08 @1) + (28:55 @2) + (2 @3) 6.55 km (5:12 / km) +64m 4:58 / km
ahr:105 max:114 shoes: Wave Kien 2 - pair B

Very Easy Pace Recovery - needed that!
Very mild and even, dare we say, "warm" with the sun out :) ....love this global warming :)
Drewton Manor / Railway Bridge and back.

Wednesday Feb 20 #

6 PM

Running warm up/down (Warm Up) 11:12 intensity: (4:00 @1) + (3:05 @2) + (4:07 @3) 2.05 km (5:28 / km) +39m 4:59 / km
ahr:106 max:119 shoes: Wave Mujin 3 GTX Green

Warm Up

Urban Orienteering race (UltraSprint and Score) 31:27 intensity: (21 @1) + (5 @2) + (2:37 @3) + (26:40 @4) + (1:44 @5) 5.95 km (5:17 / km) +80m 4:57 / km
ahr:130 max:139 shoes: Wave Mujin 3 GTX Green

HALO Pub League - Caistor
Twitter
UltraSprint on a 1:2,000 School Map incorporated into an Urban Night Score on a 1:5,000 map.
That was SO MUCH FUN! Bit of an analysis to follow.... after I get QuickRoute sorted - but first need to figure out how to split the GPS file so that I can Q.R. the UltraSprint and Score seperately.**
One annoying error - a roughly 50/50 R.C. #127 - #128 with the slightly shorter but slightly more risky route (the one I took!) causing me grief when I couldn't find the small path to the flag, the alternative being a fast, 100% road run....D'oh! Should have kept it simple....live and learn. Irony being that I did find the path first time but didn't pay enough attention to the map so lost time convinced this wasn't what I was looking for....will get the time loss from Q.R. when complete.
**Found an excellent GPS Track Editor....so sorted! :)
US - #114 didn't read description - assumed where control was - quick headtorch search - bingo! (15 seconds)
#127 - #128 described above (45 seconds) - my route if completed without a problem 380 metres v alt. road route 435 metres - saving 55 metres / 15-20 seconds but lost more than that faffing. My route no error = 1:54 v alt. road route = 2:10 - actual split 1:58....Si boxes must be out! - Q.R. says 2:31....more like it!
Perfect run would save 1 minute.....if only!

Running warm up/down (Warm Down) 10:43 intensity: (26 @1) + (4:38 @2) + (5:36 @3) + (3 @4) 2.02 km (5:18 / km) +40m 4:49 / km
ahr:113 max:125 shoes: Wave Mujin 3 GTX Green

Warm Down

Tuesday Feb 19 #

11 AM

Running (Recovery) 34:07 intensity: (7:36 @1) + (19:02 @2) + (7:29 @3) 5.9 km (5:47 / km) +136m 5:11 / km
ahr:107 max:122 shoes: Wave Mujin 3 GTX Green

Easy pace Little Wood 1+1/2
Lovely and sunny but that light W. wind has a bit of a bite to it!

Monday Feb 18 #

6 PM

Running warm up/down (Warm Up) 11:07 intensity: (35 @1) + (10:32 @2) 2.05 km (5:25 / km)
ahr:107 max:112 shoes: Wave Rider 19 Lime Green

Warm Up

Urban Orienteering race (Fight the Night ) 42:48 intensity: (17 @1) + (8 @2) + (57 @3) + (40:58 @4) + (28 @5) 9.1 km (4:42 / km) +40m 4:36 / km
ahr:131 max:142 shoes: Wave Rider 19 Lime Green

Lincoln, Ermine East and West
Twitter
Tiring at the end so #20 wasn't going to happen - estimate another 1.2km required = 5 minutes = 2+ minutes late = good call not to go for it!
Not much to say this week, a couple of minor RC's otherwise don't think I could have done any better.
....better late than never....unless it's a Score Event I guess ;) ....
QuickRoute done and that last control confirmed as around 1.2km :)
#35 - #37 much better route to the E. - never spotted that - saving 40 metres (10-15 seconds)
#36 - #41 nothing in it really L. or R. - my R. route very slightly shorter but then I did hesitate slightly finding the cut-through so negates any gain!
#45 - #47 100 metre saving to be made (30 seconds) - had seen this route running parallel to main road route but it had uncrossable lines across and just could not tell even with magnifying that there were small (footpath) gaps through so didn't chance it.
#46 - #48 chose R. which is marginally shorter than L. which I'd dissmissed, not a lot in it -15 metres!
#50 - F opted to run through #50 rather than doubling back out of flag - lost 25 metres (7 seconds) but gained a few of those back by not doing an about turn!

Running warm up/down (Warm Down ) 10:52 intensity: (36 @1) + (10:05 @2) + (11 @3) 1.99 km (5:28 / km)
ahr:109 max:114 shoes: Wave Rider 19 Lime Green

Warm Down

Sunday Feb 17 #

8 AM

Note

Today's #trainings on Twitter
11 AM

Running warm up/down (Warm Up) 4:16 intensity: (3:36 @1) + (40 @2) 0.71 km (6:02 / km) +14m 5:30 / km
ahr:94 max:103 shoes: Wave Ultima 6 White

Warm Up

Urban Orienteering 23:10 intensity: (38 @1) + (7:11 @2) + (14:58 @3) + (23 @4) 4.09 km (5:40 / km) +56m 5:18 / km
ahr:114 max:127 shoes: Wave Ultima 6 White

Bit tired from yesterday so not really on top of it either physically / technically or mentally!
Greenland, Sheffield, my course from 2016 YHOA Sprint Champs - not really a Sprint - a bit over-planned - fairly standard fair for these events, especially from SYO!
RC #4 - #5 missed turn adding 65 metres / 20 seconds (on std. race pace)
RC #9 - #10 2 x alts. 1 @ 35 metres less and 1 @ 110 metres less - more complex nav. in both and tighter turns / drops but potentially saving 10 seconds / 35 seconds
RC #10 - #11 L. RC v.slightly shorter (10 meters) but with no climb or tight turns so must be quicker - 10-15 seconds?
RC #14 - #15 went L. which is 70 meters (20-25 seconds) shorter than R. - got one! :)
RC #18 - #19 L. 30 meters shorter (10-15 seconds)
** def. took routes alt. to those I remember taking in the race (3 years ago) - so mostly, race routes were quicker / shorter and today's training routes longer / slower....generally.

Running warm up/down (Warm Down / Warm Up) 3:48 intensity: (2:03 @1) + (1:45 @2) 0.69 km (5:31 / km) +6m 5:18 / km
ahr:99 max:113 shoes: Wave Ultima 6 White

Warm Down / Warm Up

Urban Orienteering 25:59 intensity: (23 @1) + (4:53 @2) + (19:05 @3) + (1:38 @4) 4.59 km (5:40 / km) +72m 5:15 / km
ahr:117 max:126 shoes: Wave Ultima 6 White

Attercliffe and Darnall, same again but Amanda's course.
Knew 1st leg and route from race in 2016 so took alt. out of curiosity -
RC #S - #1 nice to know race route (R.) as oppose to today's route (L.) is 150 metres (45 seconds) quicker :)
RC #2 - #3 knew R. was shorter but a little more fiddly so went L. - lost 40 metres / 10-15 seconds
RC #3 - #4 all alts. (x 3) longer than my chosen R. route :)
RC #4 - #5 option crossing the canal twice is 50 metres (15 seconds) shorter than my chosen R. option not crossing the canal :(
RC #5 - #6 didn't spot uncrossable fence on map along intended route then chose wrong option (R.) around the block instead of (L.) around the block - 155 metres / 50 seconds - pretty sure I did a very simialr thing in 2016 on my course although leg prob. not exactly the same.... didn't plan ahead really which is what caused the error :(
RC #7 - #8 L. or R. - chose R. which gained me 20 metres - minimal!
RC #9 - #10 L. or R. - chose R. which gained me 65 metres (20 seconds)
RC #10 - #11 L. or R. - chose R. which gained me 75 metres (25 seconds) but it was more of an obvious choice to take!
RC #11 - #12 L. or R. had a simialr choice in 2016 but much more obv. to go L. on this one rather than R. - saving 150 metres (45 seconds)

Running warm up/down (Warm Down) 4:17 intensity: (4:00 @1) + (17 @2) 0.77 km (5:33 / km)
ahr:96 max:103 shoes: Wave Ultima 6 White

Warm Down

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