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Training Log Archive: DonP

In the 7 days ending Mar 31:

activity # timemileskm+m
  Running7 3:21:00 24.1(8:20) 38.79(5:11)
  Orienteering2 1:36:38 10.2(9:28) 16.42(5:53)
  Total7 4:57:38 34.3(8:41) 55.2(5:24)

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Sunday Mar 31 #

2 PM

Running warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
shoes: VJ Supra

Jogged some of the route to the start of SOL 2 then some additional jogs at the start. The steep uphill route was a good warm-up!

Orienteering race 51:38 [5] 6.0 mi (8:36 / mi)
shoes: VJ Supra

SOL 2 at Dumyat. Really keen to make amends for yesterday's debacle!

Ran a good steady race but a few things to improve on.

1 - 2 A small overshoot at the control which lost me 15 seconds, but I was a bit disappointed with my time for this leg as I thought I'd run it well. Went straight but wonder if it might have been faster to use the path to the right as I think I could have run all of it rather than slog up the hill on the straight route?

3 - 4 Slightly too far down hill and had to turn up the hill to the control. Not sure I lost much if anything here.

Caught sight of Roger as I was heading towards 6, and then occasional glimpses of him through to No 10. He made a small mistake at 11 and I nearly caught him.

11 - 12 I made a mess of this one. I was planning ahead trying to figure out which way to go on the long leg between 12 and 13 when I suddenly realised I hadn't been concentrating on navigating to 12 (and I'd lost sight of Roger). Half way down the steep slope I realised there was a crag just behind me so I stopped and had a quick look there then realised I was far too high and dropped down to the control. Roger was well away by then.

I chased after Roger between 12 and 13 and passed him when he made a mistake at the end of the wood.

Okay through the control pick in the wood except for 14 - 15 when I couldn't make out what was a path and what was a line of crags (why have they stopped putting tags on crags on maps?) and ended up at a dead end on the path I was following. Had to scramble up the crags and run along the top of them. Maybe lost 30 seconds here.

Right knee didn't enjoy the slope down to 16!

Pleased with the result and a good confidence booster.

Saturday Mar 30 #

2 PM

Running warm up/down 10:00 [3] 1.0 mi (10:00 / mi)
shoes: VJ Supra

Ran some of the route to the start of the Middle Distance Champs and then some strides before my start.

Orienteering race 45:00 [5] 4.2 mi (10:43 / mi)
shoes: VJ Supra

Not sure why we have a Middle Distance Champs 'coz we don't run many in Scotland (I ran 4 middle distance races last year - the Scottish Spring, JK Day 1 and two in Canada). Not a fan of them anyway as I'm in the sport to run and navigate, not do control picking. Decided to go to this one as the top of Birnam's nice and it would be another run in terrain.

Had a reasonable start through the first 4 controls and was lying 3rd in the MSV race amongst very good competition. When I got near No 5 I couldn't make the map fit and lost 3 minutes hunting too high and had to go back to the path to re-locate and try again.

Headed off to No 6 and again couldn't get the map to fit. There seemed to be a large spur in front of me that I couldn't see on the map. Eventually Gaz appeared and lead me to the control but I hadn't a clue what was going on. Another 2 1/2 minutes lost.

Ran down the hill towards No 7 and couldn't find it. Eventually relocated further to the north but had lost several more minutes and the fun had stopped so chucked it and went for a run round some of the nice forest on the hill and then off to the finish.

Oh well, there's always tomorrow. Should have joined Mrs P at Linwood Parkrun!

Friday Mar 29 #

1 PM

Running 44:00 [3] 4.8 mi (9:10 / mi)
shoes: Kalenji Kiprun Trail XT6

Lunchtime run from work through Dumbarton to Garshake, then a few loops of the wonderful narrow, muddy, hilly, twisty paths in Crosslet Estate. Feeling a bit better today but throat still not great.

Plans to cycle home form work thwarted yet again by work as I have a site meeting early on Monday so taking the truck home again.

Kalenji XT6's have now done well over 700 miles and show little sign of wear but I can feel the bounce going out of them.

Thursday Mar 28 #

12 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Kalenji Kiprun Trail XT6

Run from work down to Posties Park and a few strides before grass intervals.

Running intervals 15:00 [5] 2.0 mi (7:30 / mi)
shoes: Kalenji Kiprun Trail XT6

Woke up this morning (at 4.00am) feeling decidedly unwell - boiling up and a sore throat which has continued all day.

In the spirit of my easy week I decided to miss the temptations of the athletic club's track session and do a short intervals session on Posties Park. Did 6 x 90secs (1min easy jog recovery). Legs okay but breathing and general health not great.

Running warm up/down 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Kalenji Kiprun Trail XT6

Run back to work.

Wednesday Mar 27 #

12 PM

Running 25:00 [3] 3.3 mi (7:35 / mi)
shoes: Kelengi Kiprun Trail XT7

Lunchtime run from work up to the Lomondgate SUDs Pond, a couple of laps and back.

Tuesday Mar 26 #

7 PM

Running 31:00 [3] 3.5 mi (8:51 / mi)
shoes: Kelengi Kiprun Trail XT7

Run from the house after work on the paths in the woods round the Oilfields and Craigends.

Monday Mar 25 #

7 PM

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Usual warm up before intervals with the athletic club.

Running intervals 27:00 [5] 3.5 mi (7:43 / mi)
shoes: Brooks GTS 17

Intervals with the athletic club on the trails on Linwood Moss. Session was 5 x ((3mins (90secs easy jog recovery) + 2mins (1min easy jog recovery) + 1min (30secs easy jog recovery)).

As I'm trying to have an easy week I only did the first 3 sets. Running well again so I must be due an injury or cold!

Running warm up/down 12:00 [3] 1.5 mi (8:00 / mi)
shoes: Brooks GTS 17

Cool down run.

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