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Training Log Archive: Mark3

In the 7 days ending Oct 16, 2016:

activity # timemileskm+m
  Running - Road/Track2 2:24:46 11.58(12:30) 18.63(7:46)
  Orienteering - Forest2 2:13:30 12.23(10:55) 19.68(6:47) 458
  Running - Offroad2 1:27:34 9.9(8:51) 15.93(5:30) 17
  Crosstraining1 25:00
  Total6 6:30:50 33.7 54.24 475

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Sunday Oct 16, 2016 #

Orienteering - Forest race (CSC Final Tankersley) 1:14:50 [5] 11.79 km (6:21 / km) +246m 5:45 / km
(sick) shoes: X-Talon 212 (Sep16)

BOK 3rd and my run counted; hooray! Good to have a reasonable run at a big event since that doesn't happen very often.


Safe to number one via the pond, trying to avoid the slope but it turned out it didn't get any easier, so cut the corner eventually; the forest was actually pretty runnable but there were so many paths, it was safer to stay on them. I know this will have lost time against cutting the corners but defintiely the best strategy for my personal level of ability....

Only real mistake was #5 where I strayed onto a notpath (which I thought was the case, but I thought I could pick up the path later one) and then had no confidence about where I was; relocated by the road... that basically cemented my earlier conclusion and I stuck to the paths as much as possible after that; probably lost 2 mins here.

Another minute at 12; overshot and got to the big hill and then realised.

Some more safe routes implemented properly and then caught up with a group at 20; think this was Jack Benham and someone from SELOC and someone from EPOC. I thought at the time that they'd caught me, but actually I had caught them. We ran up to about 26 taking it in turns to drive the train, which was really fun and I think it's the first time I've been actually taking an active part in driving the train and pushing really hard, rather than just being a passenger - really good fun. Pulled away a bit to the road crossing but then took a different (safer) route to 30 and had to recatch them. But then got ahead again to 33 and then led to 35, but got a bit crazy trying to go to fast and get away to 36 and had to slow down a bit to relocate; got caught by the group again.

Then on the long leg, could quite keep up with the SELOC guy (who freely admitted to being a runner) but was pretty close to him, we dropped Jack and EPOC and picked up someone from ShuOC.

So despite the area not being particularly inspiring, actually really enjoyed the event and glad I made the trip.

Saturday Oct 15, 2016 #


Just a cold.

Running - Offroad race (Stonehouse Parkrun) 18:01 [5] 5.0 km (3:36 / km) +17m 3:33 / km
(sick) shoes: X-Talon 190 (blue)

Nice course, 95% grass. Felt good despite blowing nose every few hundred metres.



Orienteering - Forest race (Parkend) 58:40 [4] 7.89 km (7:26 / km) +212m 6:33 / km
(sick) shoes: X-Talon 190 (blue)

Quite enjoyed most of this. Bit low down on #3.

Pretty sure #4 was in the wrong place; would have lost time anyway since my first approach was nowhere near it, but then took a bearing from the PJ more or less due south of it and didn't hit it; I think garmin pretty much proves that this was slightly off, and in an unmapped depression slightly NE of the actual depression. I was one of the first starters and so there was no-one else hanging around in the area, which made it even more challenging. Also the MTB paths aren't mapped and the path that is on the map is no different from the other paths which aren't. So I'd run out of things to relocate from and had basically given up; was just wandering about thinking about what to do, and happened to turn around and see it. Bit annoyed, but then it was only a small even, so meh.

Happy with rest of controls; mistake on 11 where I was within about 10m of the control but convinced myself I was somewhere else. Found the fence and thought it was the other fence for some reason, even though that was ridiculous.

Glad I got the mistake out of the way today, though...

Friday Oct 14, 2016 #

(rest day)

Thursday Oct 13, 2016 #

Crosstraining 25:00 [3]

Wednesday Oct 12, 2016 #

Running - Road/Track intervals (B&W Training) 1:15:33 [5] 9.51 km (7:57 / km)
shoes: Nike Pegasus 32


I thought these were quite consistent but being dropped by the group, especially on the 600s. Starting to accept I'm just a long distance runner. I am ok with this.

600s: 2:04*,2:00,2:00,2:01,2:02
400s: 78,77,78,78,77

*my heart rate strap fell off in the last 100m, reminding me of why I hate the damn things. I'm definitely going to move to something with optical HR next.

As expected; consistent.

Tuesday Oct 11, 2016 #

Running - Offroad (BOK Training Run) 1:09:33 [3] 10.93 km (6:22 / km)
shoes: Mizuno Wave Kien

Recovery run; thought I'd go with BOK since it was close to my house. Steady pace; felt tough near the middle actually but was feeling good by the end.

Monday Oct 10, 2016 #

Running - Road/Track intervals (B&W Training) 1:09:13 [5] 9.12 km (7:35 / km)
shoes: Nike Pegasus 32

4 x (500m,400m,300m) with 60s and 3 mins recovery.

Couldn't quite make myself do 5 sets. It was a reasonably long day yesterday. I was a bit worried about body parts falling off but actually I only felt CV usual.

500s: 1:42,1:41,1:40,1:40
400s: 77,77,79,78
300s: 55,55,55,56

Pretty consistent considering, but the 400s were beginning to suffer.

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