Training Log Archive: Mark3In the 7 days ending Sep 10, 2016:
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Saturday Sep 10, 2016 #
Orienteering - Urban race (London City Race) 53:43 [5] 11.63 km (4:37 / km) +37m 4:33 / km
shoes: Adidas Adios 3
EDIT: http://www.slow.routegadget.co.uk/rg2/#160&cou...
Results: 16th/44
http://slow.org.uk/wordpress/wp-content/uploads/ra...
Only 13s behind Leon, 30s behind Harrison McCartney, 60s behind Ben Stevens and Dane, 2mins behind Ben Mitchell... so yeah I still lost to everyone, but it was pleasingly close :)
--
Rotherhithe, near Canada Water. No results yet, but reasonably happy with my run.
Course was very well planned and made the best of a very good area for orienteering. Immediately into an intricate park to throw you at the beginning, and then a couple of very very long legs where the option to go round is too far, so you have to wiggle through and concentrate every step. Great.
1-would've been quicker to go past the control and back in, maybe 15s
7-started going the right way, changed mind to take alleyway, then fortunately there were two women coming out, one saying to the other 'maybe you can get out of the next one'. That set alarm bells ringing and stopped me losing more than another 15s
9-first insanely long leg.the best route was as straight as possible; my route was circuitous and involved several flights of unnecessary steps.I was trying to avoid the hill in the middle of the map, but this was totally unnecessary as it wasnt very big anyway and also had a path right the way around the base.my route was about a minute slower.
11-went up one staircase too early and then felt I couldn't go back down since I'd asked someone to get out of the way going up and they'd looked annoyed, and they were still there-30s.the best route was actually staying on the other side of the river and avoiding all the stairs, but I didn't even consider it
12-this leg is so good I still don't know what the best route is;I think mine was ok though
13-overtook by the lightning-fast winner (3 mins clear of everyone) here he was going so fast I assumed he'd take a good route and he did.kept up for literally 100m before he disappeared.found him on Strava afterwards and he has a couple of 3:30 min ks in there.in fact in his whole race he only has 1 km above 4 mins.seriously elite.
16-another really long leg but I learnt from the last one and did this one right; hooray
23-lost 30s by not cutting an obvious forest corner
There are probably lots of other things I haven't even noticed because it was so intricate.in fact I see something new every time I look at the map.this probably rates as one of the best urban races I've done.
Results: 16th/44
http://slow.org.uk/wordpress/wp-content/uploads/ra...
Only 13s behind Leon, 30s behind Harrison McCartney, 60s behind Ben Stevens and Dane, 2mins behind Ben Mitchell... so yeah I still lost to everyone, but it was pleasingly close :)
--
Rotherhithe, near Canada Water. No results yet, but reasonably happy with my run.
Course was very well planned and made the best of a very good area for orienteering. Immediately into an intricate park to throw you at the beginning, and then a couple of very very long legs where the option to go round is too far, so you have to wiggle through and concentrate every step. Great.
1-would've been quicker to go past the control and back in, maybe 15s
7-started going the right way, changed mind to take alleyway, then fortunately there were two women coming out, one saying to the other 'maybe you can get out of the next one'. That set alarm bells ringing and stopped me losing more than another 15s
9-first insanely long leg.the best route was as straight as possible; my route was circuitous and involved several flights of unnecessary steps.I was trying to avoid the hill in the middle of the map, but this was totally unnecessary as it wasnt very big anyway and also had a path right the way around the base.my route was about a minute slower.
11-went up one staircase too early and then felt I couldn't go back down since I'd asked someone to get out of the way going up and they'd looked annoyed, and they were still there-30s.the best route was actually staying on the other side of the river and avoiding all the stairs, but I didn't even consider it
12-this leg is so good I still don't know what the best route is;I think mine was ok though
13-overtook by the lightning-fast winner (3 mins clear of everyone) here he was going so fast I assumed he'd take a good route and he did.kept up for literally 100m before he disappeared.found him on Strava afterwards and he has a couple of 3:30 min ks in there.in fact in his whole race he only has 1 km above 4 mins.seriously elite.
16-another really long leg but I learnt from the last one and did this one right; hooray
23-lost 30s by not cutting an obvious forest corner
There are probably lots of other things I haven't even noticed because it was so intricate.in fact I see something new every time I look at the map.this probably rates as one of the best urban races I've done.
Friday Sep 9, 2016 #
Note
(rest day)
Free hog roast and cake at work! Terribly unhealthy.
Thursday Sep 8, 2016 #
Running - Trail intervals (B&W Training) 42:38 [5] 7.37 km (5:47 / km) +70m 5:31 / km
shoes: Nike Pegasus 32
8x3mins (2mins) on the grass, out and back.definitely harder out than back.
Out: 818,813,832,833
Back: 790,801,789,806
Pace between 3:37 and 3:49
Out: 818,813,832,833
Back: 790,801,789,806
Pace between 3:37 and 3:49
Wednesday Sep 7, 2016 #
Running - Road/Track (Recovery run) 43:32 [3] 8.65 km (5:02 / km) +65m 4:51 / km
ahr:132 max:160 shoes: Nike Pegasus 32
Still feeling Monday's track session so decided another one wasn't a great idea yet... Will do tomorrow instead.
Couple of efforts on some segments; one 15s one would be a good hill rep.
Couple of efforts on some segments; one 15s one would be a good hill rep.
Tuesday Sep 6, 2016 #
Running - Road/Track race (AXA 5) 34:21 [5] 8.82 km (3:54 / km) +83m 3:43 / km
shoes: Adidas Adios 3
The official results list my time last year as 33:07, but I measured it as 34:08. Clearly a minute out.
So this year was only 13 seconds slower, despite 2 months off speedwork? I'll take it.
The hill definitely felt less awful than previous years; definitely getting somewhere with hills.
Legs aching muchly today after the track last night.
So this year was only 13 seconds slower, despite 2 months off speedwork? I'll take it.
The hill definitely felt less awful than previous years; definitely getting somewhere with hills.
Legs aching muchly today after the track last night.
Monday Sep 5, 2016 #
Running - Road/Track intervals (B&W Training) 1:16:27 [5] 8.39 km (9:07 / km)
shoes: Nike Pegasus 32
Really felt the warm-up after not doing a proper one for so long!
Only 4 reps due to race tomorrow - also was dropping off the back of the group anyway, from the start.
4x(500m(1min),400m(3mins))
500s: 102,101,101,102
400s: 78,79,79,80
S l o w
Only 4 reps due to race tomorrow - also was dropping off the back of the group anyway, from the start.
4x(500m(1min),400m(3mins))
500s: 102,101,101,102
400s: 78,79,79,80
S l o w
Sunday Sep 4, 2016 #
Orienteering - Urban race (Wells city race) 47:41 [5] 10.54 km (4:31 / km) +98m 4:19 / km
shoes: Adidas Adios 3
Really good event. 5th/20, 4mins behind Adam (standard), 3mins behind Owain (wow).
Happy with everything up to 9 and was marginally ahead of Owain at that point. Mistake on 10 not seeing the alleyway kink and therefore assumed I was wrong whereas was actually right; probably 20s.
Couple of good legs 13 and 14 where I was 2nd and therefore beat at least one of the elites. Route to 17 not the best though; N was better but didn't see it until too late. S was better to 18 as well. Then another few good legs before losing 30s trying to get out of the palace via a dead end...
One last 10s mistake on 32 caused by map folding at a bad time (must stop doing this!!), otherwise good.
So only a minute lost overall; a pretty good run.and that minute wouldn't have gained me a place. good map and planning and weather-a good day out in general!
Exciting request from Carol to go and find a potentially injured competitor (which I tried to do but failed); by the time I got back they were already there - they had tripped in one of those road-edge streams and were bleeding a bit, but no serious harm done! I decided this justified me eating the 'helpers only' cake :)
Happy with everything up to 9 and was marginally ahead of Owain at that point. Mistake on 10 not seeing the alleyway kink and therefore assumed I was wrong whereas was actually right; probably 20s.
Couple of good legs 13 and 14 where I was 2nd and therefore beat at least one of the elites. Route to 17 not the best though; N was better but didn't see it until too late. S was better to 18 as well. Then another few good legs before losing 30s trying to get out of the palace via a dead end...
One last 10s mistake on 32 caused by map folding at a bad time (must stop doing this!!), otherwise good.
So only a minute lost overall; a pretty good run.and that minute wouldn't have gained me a place. good map and planning and weather-a good day out in general!
Exciting request from Carol to go and find a potentially injured competitor (which I tried to do but failed); by the time I got back they were already there - they had tripped in one of those road-edge streams and were bleeding a bit, but no serious harm done! I decided this justified me eating the 'helpers only' cake :)