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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Mark3

In the 7 days ending Apr 29, 2018:

activity # timemileskm+m
  Running - Offroad3 5:53:58 33.91(10:26) 54.58(6:29) 2273
  Running - Road/Track2 1:25:05 10.9(7:48) 17.54(4:51) 156
  Orienteering - Forest1 53:51 3.8(14:10) 6.12(8:48) 354
  Total5 8:12:54 48.62(10:08) 78.24(6:18) 2783

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Sunday Apr 29, 2018 #

Running - Road/Track race (Southwell) 49:57 [5] 10.95 km (4:34 / km) +115m 4:20 / km
ahr:131 max:153 shoes: Adidas Adios 3


Pleased with this given yesterday, actually felt I was running quite well on the flat and downhill, but every gentle incline felt like a mountain and so lost a lot of time on the hills. No mistakes, some either/or route choices worth a few seconds here or there. Biggest issue was compass magnifier coming loose to the extent that I had to detach it and so didn't have a thumb strap for the second half of the race - this is extremely annoying and not something I'd recommend!

Saturday Apr 28, 2018 #

Running - Offroad race (Three Peaks Fell Race ) 3:39:50 [5] 37.82 km (5:49 / km) +1608m 4:48 / km
ahr:136 max:166 shoes: X-Talon 225 (July 2017)

Having heard mixed reviews I enjoyed this more than was expecting to.

A race of three climbs - the first was runnable pretty much to the top and is right from the start, so it's over very fast. Started in the 3-4 hour section but everyone else being over-optimistic probably meant I was slowed a bit, but not significantly.

Deliberately ran the long section to the second climb comfortably and as a result was feeling good. Retrospectively could probably have pushed more here... But the second climb was really tough, 1.2Bl near the top and the whole thing just went on for ages, every so often there was a false summit with a thigh deep bog to negotiate on the other side before the hill started again.

Again cautious down the hill but the nutrition (shot bloks and energy bars; usual) started to pay dividends and overtaking people all over the place now. Struggled to find my numbered drinks bottle - note to self; if doing this again, put fluorescent tape or an LED flashing thing around the bottle - and probably lost 30s.

Third climb was a proper climb at the top, hands necessary, but before that point a lot of it was steps so possible to run, definitely not as bad as the second. At the top I realised I should probably start treating it like a race, and significantly increased my pace down the last hill and overtook a load more people. Had quite a bit of energy left at the end which is what makes me think I could've done the first flat bit a bit faster.

Happy to be under my target time of 3:45 (target because a woman who I beat at Exe to Axe last year by about 10s ran 3:46 last year, so I knew it was achievable) and awesome to sneak under 3:40 despite being outsprinted on the line. My hill climbing has improved a significant amount. And I managed not to injure anything despite falling once (landed in the right knee, luckily). Overall a great day out; right shoes, good weather, fun race.

Friday Apr 27, 2018 #

(rest day)

Thursday Apr 26, 2018 #

Orienteering - Forest race (Tegg's Nose) 53:51 [4] 6.12 km (8:48 / km) +354m 6:50 / km
ahr:140 max:160 shoes: X-talon 212 (blk/flro) - Nov17


Not my finest hour...very much didn't like the map,I think the symbols are the wrong size for a 1:5k map, but that's not an excuse for the performance. Actually I can blame the map a lot because the vegetarian was mapped really badly too (mapped in 2002 and updated 2016, explains a lot). Found a building on the map that isn't there anymore. It was well planned in the sense that you looked at the map and thought 'both of these choices look horrible'.

On the upside once we got out of the vile forest, the contour bit on the top was nice.

Feeling really unfit, though.

Running - Offroad (Control collecting) 29:13 [1] 2.7 km (10:49 / km) +59m 9:45 / km
ahr:101 max:130 shoes: X-talon 212 (blk/flro) - Nov17

Luckily didn't get sent to the ones at the bottom of the hill else would probably still be out there. Glad it wasn't raining for this.

Learnt that whilst 6 controls is ok to carry without a bag, 8 is too many.

Feel like I've done my civic duty for a while as helped at 4 events in the last year - which is probably a volunteering record for me...

Wednesday Apr 25, 2018 #

Running - Road/Track (Easy jog) 35:08 [2] 6.59 km (5:20 / km) +41m 5:10 / km
ahr:167 max:187 shoes: Nike Pegasus 32

Easy jog out and back the other way along the canal from last time. Was going to do strides on the way back but it started raining and I forgot.
Was meant to go out with the fell club but it was forecast to be grim again, with hindsight it wasn't and I should've braved it.

Tuesday Apr 24, 2018 #

(rest day)

Glad I went out yesterday now as the weather tonight is grim.

Monday Apr 23, 2018 #

Running - Offroad (MH Fell Training) 1:44:55 [3] 14.06 km (7:28 / km) +606m 6:08 / km
ahr:130 max:144 shoes: X-Talon 212 (May 17)

Note to self - plan own recovery runs.
This was far longer and hillier than a normal Monday run and probably not quite what I needed. Feeling a bit light headed at times - ate a hell of a lot when I got back for good measure.

Now thinking ate significantly too much...

Still chilly at the tops; gloves and coat.

No knee pain so unticking the injury box :)

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