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Training Log Archive: IanW

In the 7 days ending Mar 29, 2013:

activity # timemileskm+m
  Running2 1:34:30 8.08 13.0
  Warm up/down2 31:30 2.39 3.85
  Orienteering1 17:04 2.24(7:38) 3.6(4:44) 15
  Total3 2:23:04 12.71 20.45 15

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Friday Mar 29, 2013 #

Event: JK 2013

Warm up/down 10:00 [1]
shoes: La Sportiva C-Lite

Jog to model area, around with the map and back again.

Orienteering 17:04 [5] 3.6 km (4:44 / km) +15m 4:39 / km
shoes: La Sportiva C-Lite

JK Sprint & WRE, Whiteknights (Uni of Reading). Same-y...

I haven't done anything 'fast' the past few months, so didn't really have any expectations. Tried not to go out too fast as that has been bad in the past (e.g. JK 2010) as it put the focus on the running rather than getting the right routes.

First control straightforward, second looked 50/50 and went left - perhaps the only one I got wrong - about 10% longer? After that, the majority of the course was similar length legs with 50/50 decisions. Pick one and run... There was a slight pause at some controls to pick a route, so the flow wasn't brilliant, but it didn't really matter for this one.

Only small miss was at 12 - didn't see the second wall on the map, as it blended into the circle somewhat, and overshot very slightly (5"). Otherwise, a couple of legs where a slightly smoother route may have helped, but that's a bit nit-picky. Routegadget seems to confirm there wasn't a significant difference in the route lengths on most legs.

Was thinking something of the order of 16 or 17 minutes would be a decent performance - ended up a lot closer to some of the usual suspects than I'd expected. Decent start to the weekend, and my best ever WRE score.

What went well:
- Technically sound
- Pacing was good

What could be better?
- Need to force myself to use the easier running sections to look ahead
- Improve routine with control descriptions - hardly checked a code out there. Most of the sites were pretty distinct though.

Tuesday Mar 26, 2013 #

Running 1:10:00 [3] 13.0 km (5:23 / km)
shoes: La Sportiva C-Lite

Run with Hatton - from Branston, round the water park and then up to Shobnall Fields along the bottom of Sinai. Through to Dallow St, back along Shobnall St, through Centrum and back along Clays Lane to the pub. Felt comfortable-ish at 5mins/k for most of the run, managed the first half on verges/field edges so not all on roads. Wind still too cold for my liking...

Sunday Mar 24, 2013 #

Warm up/down 12:00 [2] 2.25 km (5:20 / km)
shoes: 2013 VJ Supra

Snow finally stopped falling - wind still pretty chilling though. Advantage of snow/ice on the pavements is that running on tarmac in dobs is better - gave me the chance to break in the new shoes.

Over to Shobnall Fields via the canal.

Running intervals 24:30 [4]
shoes: 2013 VJ Supra

Grass/snow reps on Shobnall Fields. 6 x (3' on, 1' rest).

Didn't feel like I was going particularly fast, and wasn't (probably 750m for 'best' rep) - the lying snow and cold northeasterly added to the resistance. Probably not the conditions to run this session and get the best benefit from it...

Warm up/down 9:30 [1] 1.6 km (5:56 / km)
shoes: 2013 VJ Supra

Very easy home from Shobnall.

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