Training Log Archive: MJM

Heswall Street Race on openorienteeringmap

Took couple of minutes to work out route before starting.

HR in Z1 and Z2 for 52 minutes by slowing right down on the hills. Just lost it slightly for the last couple of minutes up a long climb but only up to 150.

Strategy of working out route before starting works better for me as am then planning to modify it as time goes on rather than trying to work out from scratch.

Hit all the controls with no problem. One slight wobble on map when exiting a park as the roads on the ground were not quite like the map but worked it out with minor hesitation and double checked by getting compass out of pocket.

In zone 4 for whole race except last 2.5 mins when just into Z5.
1st 2k at 5:31min/km, last 3 km at 5:41 min/km.
Need to work out how to not hate running round the lake so much!

[original intention was to run lsd but set off way above that pave and wasn't able (didn't want) to slow down].

Warm up on gym bike.

Interval 1: 810m, 3:53, 4:47min/km, max HR 155
Rest: 2:34, HR to 120
Interval 2: 587m, 2:34, 4:47min/km, max HR 159
Rest: 2:25, HR to 133
Interval 3: 745m, 3:35, 4:49 min/km, max HR 160

10 min jog, 1.2k, HR 125

Interval 4: 750m, 3:37, 4:49min/km, max HR 160
Rest: 2:30, HR to 127
Interval 5: 748m, 3:36, 4:48min/km, max HR 161
Rest: 2:29, HR to 132
Interval 6: 751m, 3.36, 4:48 min/km, max HR 162

(Messed up distances for 1st set - must work out how to remember the sums for interval distance when getting brain dead)

5 mins warm down outside and 5 mins on treadmill.

20 minutes back and gluts stretches and exercises

MDOC Knutsford Night Street Event

Heart rate data rubbish as reading 180 for first 23 minutes.
Looking at trace for remainder: in zone 1-3 for 31 minutes, into Z4 for about 4 minutes near end - max 150.

These events have a separate sheet of paper for answers (not on back of map). Took advice from expert John B and put compass in pocket (having worked out from sample map where start and North was) and brought along highlighter pen and spent a minute or so after starting just working out route. Necessary here as 56 controls with values of 10-60 points to choose from and 1 penalty point for every 2 seconds late!

Took NW block of controls and found that options when had time to spare were not brilliant as too many unconnected roads. NE block of controls more connected and reckon could have got another 30 points that way. BUT I saw very few people so it was good to run round on my own. Ended up 3rd lady, 23rd overall and 10th overall on handicap.

Went over on other ankle in pothole - saved by tape from a bad sprain.

Great fun.

Training with Dave.
Warm up circuit from Foxhill Arboretum , past Simon's cottage, up SST, left up to top of mother hill, down mother hill and back to start.

Foxhill Arboretum Hill (approx 70m climb)

1st run up: 544m, 5:21, 9:50min/km, ahr 158, mhr 167

Run back down via gazebo and few exercises, 600m, 5:29 (ahr 128, mhr 143)

2nd run up: 536m, 5:08, 9:34min;km, ahr 158, mhr 167