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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Nov 12, 2017:

activity # timemileskm+m
  Running - Offroad2 3:26:51 20.83(9:56) 33.52(6:10) 1285
  Running - Road/Track2 1:06:40 9.32(7:09) 15.0(4:27) 134
  Orienteering - Urban1 58:05 6.42(9:02) 10.34(5:37) 103
  Orienteering - Forest1 31:01 3.93(7:54) 6.32(4:54) 46
  Total4 6:02:37 40.5(8:57) 65.18(5:34) 1568

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Sunday Nov 12, 2017 #

Running - Offroad race (The Roaches BL) 2:45:25 [5] 25.1 km (6:35 / km) +1182m 5:20 / km
ahr:138 max:158 shoes: X-talon 212 (blk/flro) - Nov17

EDIT: 47th/211
Possibly my worst results proportion in a fell race ever!
http://mowcoprunner.com/Files/Roaches%20Results/Th...
Also didn't manage to unchick as well as I though; 20s down on first lady.
I still think the performance wasn't bad - everyone else is just good!

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This went ok, although massively far down the results. My usual nutrition strategy paid off and I was constantly overtaking people from halfway onwards - I think I was triple-chicked to halfway, but managed to totally unchick myself (just) by the end.

I was vaguely aiming for under 3 hours and I think I was halfway in about 1:30 - but there's less climb on the way back.

Brand new x-talon 212s excellent as always, I hope they don't stop making them.

I fell over in the river and got my gloves totally soaked - there's a lesson learnt on a dry day - remove gloves before crossing. Took the way back much slower and still nearly went in again.
Wore tights since MWIS said 0 degree with significant wind chill and 40mph winds - I think it was a reasonable decision although the people in shorts weren't complaining either. Excellent visibility and great views, a good race in general really. Good to set a target for next year...

Saturday Nov 11, 2017 #

Running - Road/Track race (Parkrun - Warrington) 19:05 [5] 5.0 km (3:49 / km) +10m 3:47 / km
ahr:139 max:161 shoes: Nike Pegasus 32

Relatively fast course; I am slow now. Paced quite well. There was a few hundred metres of grass and a marginal slope, and quite a few corners, which slowed it down a bit.
3rd: http://www.parkrun.org.uk/warrington/results/weekl...

Orienteering - Forest race (Sefton Park) 31:01 [5] 6.32 km (4:54 / km) +46m 4:44 / km
shoes: X-Talon 212 (May 17)

EDIT: 2nd, beaten by a child; http://www.deeside-orienteering-club.org.uk/result...
Lost a minute - 20s + 40s - but would still have been 2nd, so meh.

DEE local event, no other o this weekend so wanted to get some practice in.
Interesting scale (1:6000) which I can't really blame. Overshot #3 slightly, and terrible compass work and general map reading on #6, but otherwise fairly clean. Need to work more on pre-planning when the leg is straightforward, though.

Running - Offroad race (Boggart Clough XC) 41:26 [5] 8.42 km (4:55 / km) +103m 4:38 / km
ahr:143 max:158

EDIT: 178th/493
https://www.race-results.co.uk/results/2017/maccl1...
Or 94th/200 in senior men. Better than average. Just.

Turns out cross countries in the North are mental.

The field felt like about 500, and the standard was super high. Apparently Steve Vernon won.
It was a lot more 'proper' than Gwent league. Most of it was on winding paths through trees which were only wide enough to have about 2 abreast. The entire race was pretty much a queue. Surreal.
The entire race was ankle deep thick mud, with no respite whatsoever. I've never come closer to losing a shoe.

I have absolutely no idea where I came but I can't imagine it was on the top 100.

Friday Nov 10, 2017 #

Note
(rest day)

Still a bit cautious. If this weekend goes well, must get back to proper training next week. Only not wednesday because I have a work thing.

Thursday Nov 9, 2017 #

Orienteering - Urban race (Macclesfield SW Street O) 58:05 [4] 10.34 km (5:37 / km) +103m 5:21 / km
ahr:131 max:159 shoes: Nike Pegasus 32

The event I missed last week. Good excuse for a run I guess, but it's not really training; too much stopping and starting. I think I need some elastic or something to attach the pen to my arm. I'm also thinking if I took some tape I could stick the answer sheet to my other arm and then rotate it as required. Will try that next week!

Didn't have any strategy, just ran around until it looked like I might be late and then came back. I think I'll continue to do that in future, despite it not being optimal (but I don't like the score element and so I refuse to engage with it).

It was probably a bit warm for hat and gloves.

Wednesday Nov 8, 2017 #

Note
(rest day)

Tuesday Nov 7, 2017 #

Running - Road/Track (Delivery office run) 47:35 [3] 10.0 km (4:46 / km) +124m 4:29 / km
ahr:142 max:158 shoes: Nike Pegasus 32

Feeling good body-wise for the first 3k, knee started to niggle after that but much better than it's been before; hurray!

Ran to the delivery office to pick up another pair of 212s after the 225s caused issues (although I am going to relace them and try again).
Wondered why the pace readings were crazy on the way back, and then I realised I'd stopped in the office for 5 mins and hadn't refound satellites before I continued the activity. This has caused me to take some interesting routes on Strava.

HR worryingly high for the pace I was running at; it turns out not doing any cardio training results in a loss of cardio fitness.

Monday Nov 6, 2017 #

Note
(rest day)

Was going to run to the parcel delivery place. But went on a date instead. This is notable since it doesn't happen very often.

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