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Training Log Archive: Mark3

In the 7 days ending May 12:

activity # timemileskm+m
  Running - Fell1 4:56:24 15.08(19:40) 24.26(12:13) 2060
  Running - Trail3 3:15:49 19.15(10:13) 30.82(6:21) 1829
  Orienteering - Urban3 1:45:44 11.97(8:50) 19.27(5:29) 310
  Total7 9:57:57 46.2(12:57) 74.35(8:03) 4199
  [1-5]7 9:11:57

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Sunday May 12 #

10 AM

Orienteering - Urban race (Glasgow City Race ) 47:34 intensity: (38 @0) + (46 @1) + (7:54 @2) + (35:51 @3) + (2:25 @4) 11.24 km (4:14 / km) +94m 4:04 / km
ahr:146 max:159 shoes: Saucony Endorphin Pro 2

2nd behind Charlie Rennie, which I think is pretty good tbh. +2 mins.

Really well planned course and good use of the area.

Missed a couple of optimum choices and trying to plan too far in advance made my miss a junction on 17. But mostly happy with negotiating the complicated bits well. Some legs, like 26-27, the longer choice with less wiggles would have been better even than executing the complicated way cleanly.

The section 31-43 was pretty dull/easy, and if I'd have clocked this in advance I'd probably have pushed the pace a bit more. However, this did serve to nicely set up a small bit of multi-level at the end when I'd switched off, and opted to just avoid it rather than work out which ways were passable and which weren't. Annoyingly, it was included as a snapshot in the final details and I'd already visualised it very nicely, but I didn't recognise it as such at the time.

I don't think I lost 2 minutes anywhere.

Saturday May 11 #

8 AM

Running - Trail (Ben Lomond) 1:36:38 intensity: (33 @0) + (3:53 @1) + (43:50 @2) + (48:22 @3) 12.19 km (7:56 / km) +990m 5:38 / km
ahr:135 max:154 shoes: Adidas Speed Ultra (10.5)

Got up really early as the o didn't start until 3pm and I figured waiting around wasn't a good use of a day. Drove an hour to the Ben Lomond car park and did a loop.

Very scenic, great weather, ran the whole ascent (which was basically 1000m in one go, so happy with that) and got round well within my 2 hour target. Glad I arrived before 9am because the carpark was totally full when I got back.

Nice route. Getting very warm near the bottom but lovely nearer the top.
3 PM

Orienteering - Urban race (Glasgow University North) 13:00 intensity: (16 @0) + (37 @1) + (38 @2) + (11:29 @3) 2.68 km (4:51 / km) +44m 4:28 / km
ahr:145 max:157 shoes: Adidas Speed Pro normal (10.5)


Good use of a small area. One mistake where I turned in too early (concentration), another where I missed probably the optimum, and then twice I used the same set of metal steps and definitely the second time I should have learned that they were pretty slow and that going round would have been better.

Otherwise not a bad run. 1st, but trivially so since little competition.

There was a 20 minute max gap between races; I used 8 minutes.

Orienteering - Urban race (Uni South & Kelvingrove P) 17:46 intensity: (15 @0) + (25 @1) + (1:55 @2) + (12:50 @3) + (2:21 @4) 3.77 km (4:43 / km) +59m 4:22 / km
ahr:148 max:161 shoes: Adidas Speed Pro normal (10.5)

More varied second half which justified the shoe choice.

Nicely planned. Fell into the trap right at the start - thick black lines with uncrossable hedges next to them merge with black lines with no hedges, make the lines with no hedges look relatively thinner and so crossable. This sounds like nonsense when you aren't running but it was easy to fall into this trap. Will be on the lookout for it in future!

Otherwise only one mistake where the control was on the same contour on the map, and I contoured, and somehow missed the control. Not sure what happened. But I noticed pretty soon and came back for it, didn't lose too much time. One more mistake from not pre-planning soon enough and having to climb a crossable but still pretty onerous fence.

Nice legs through the city park at the end which had most of Glasgow in it. Had to circumvent a volleyball match between the final control and the finish.

Trivially first again.

Friday May 10 #

6 PM

Orienteering - Urban race (Glasgow Uni Indoor) 27:24 [2] 1.58 km (17:24 / km) +113m 12:49 / km
ahr:115 max:153 shoes: Pegasus 39

As usual, amazing fun. More successful than previous exploits - 11th and only 4 mins down.

Main issues were forgetting what control I'm on, and picking the first route I think of rather than considering it's definitely best.

For example my biggest time loss was 19-20 where I needed to get from Staircase D, Floor 8 to Staircase D, Floor 1.

The obvious route would be seven floors down staircase D; whereas I went down three floors, transitioned to staircase E, went down the remaining floors and then transitioned back to D again. The only rationale for this is that I knew control 20 was near staircase E, and I knew you could only transition on floors 1 and 5. This is useful information in general but useless for this leg specifically.

Great fun nonetheless, anyway. Looking forward to SIC one year soon!

Thursday May 9 #

12 PM

Running - Trail hills (Kerridge) 1:01:05 intensity: (59 @0) + (19:32 @1) + (39:00 @2) + (1:34 @3) 9.45 km (6:28 / km) +513m 5:05 / km
ahr:120 max:136 shoes: Pegasus Trail 4

Taking it very easy. Legs a bit achy and still feeling a bit poorly, and it was very warm.
But feeling okay.

Wednesday May 8 #

7 PM

Running - Trail race (Shining Tor) 38:06 intensity: (27 @0) + (21 @1) + (1:53 @2) + (35:25 @3) 9.18 km (4:09 / km) +326m 3:31 / km
ahr:146 max:156 shoes: Adidas Speed Pro normal (10.5)

Tough to compare since route has changed, but faster pace than before and PBs on all the repeated segments.
6th for most of the race, touching distance to N at the trig but he pulled away along the slabs. Overtaken by Duncan and then Luke (as per last year) on the final descent. 27s behind Duncan who finishes 4th.

Perfect conditions, and the new route is fine, just a bit shorter.

Feeling a bit grim today and yesterday, lemsip both days, but as usual I felt okay during the race itself.

Monday May 6 #

10 AM

Running - Fell (Old County Tops Recce) 4:56:24 intensity: (42:52 @0) + (1:51:39 @1) + (2:01:51 @2) + (20:02 @3) 24.26 km (12:13 / km) +2060m 8:34 / km
ahr:113 max:150 shoes: VJ XTRM 2

Bank holiday recce since the one two days ago was inconclusive. Can never quite justify driving all the way to/from Wasdale so anything Scafell-area is always going to be quite a long run.

Forecast reasonable and actually pretty much a perfect running day - clag c.750m and up only. Loft Crag and Pike of Stickle, then up Black Crags to join the OCT route. Standard to Scafell Pike. Only two people at the summit which may be a new low.

Very anxious to explore as many descent options as possible - shame the band of cloud was sitting in exactly the wrong place for this. Nevertheless - I'd mapped out options from satellite view. The first option I tried was an absolute no-no - definite visions of having to call mountain rescue. Had to stop myself panicking a few times when it looked like I was in no-up no-down situations. Some inelegant downclimbing followed but I didn't enjoy it, it was very dangerous and certainly not race-viable.

Came out at the bottom of the gully though, which was the second option. Went up the gully which was pretty dicey tbh as it was a lot of sloping damp moss, and I did question my life choices a couple of times. But I got to the top and reasoned that it would be a good option if it was possible to find the top.

Then contoured around to look at the other option, the wide rocky re-entrant - it's fine, but there's a lot of not-grass to negotiate and it's very much picking your way down for quite a long way. I decided if I couldn't find the gully from the top, that would be the way to go.

Failed to find the gully from the top for quite a while. Eventually managed it and went down to check it was okay - and it was; easier than up definitely. Went all the way up and then down again to check I could actually find it from the right direction, and I think I've memorised it now. The fog really wasn't helping, though.

Saw several other groups/individuals also doing OCT recces and looking for a good way down. There did not seem to be a consensus.

Decided to come back up and round. From the Scafell/Broad Crag col, was skipping up some rocks and got the comment,
"oh my God, look at the muscles on 'im"
This made my day/month/year/lifetime. From a young guy as well, not the middle aged women I have previously attracted comments from.

Nice route back down via Esk, Bowfell and The Band. Went the straightish line from the summit of Bowfell and so skipped Three Tarns - this should definitely be a faster line to take on the Great Lakes and I will do it next time.

Conclusions for Old County Tops:
- from SP summit, head direct to double-sheepfold and then carry on in same direction, to the left of both of the tops
- there is then a bit of trod down some scree, and some big drops to the left to avoid
- route has been gradually getting more and more E (from SE) and the trod turns a very definite right to go back to S
- from roundabout here there's a vague trod, but nothing really. Joining up the grassy areas takes you to a big rock in the middle of a sloping plateau which I will call Decision Rock
- Turning sharp right at Decision Rock, South, is the bounder-strewn but no cliffs route. Safe but slow I think. There is a double-top visible from there, and it's to the right of those
- Straight on at Decision Rock is the way to the gully. If taking this option go straight towards the end of the spur to the SE, but head a bit right just before the end, go down a bit (20m?) and then contour around to the left. It really is only a bit right - the place we're trying to reach is where you would get to if you ran the straight line, so it's slightly right and then curling back left again. It's a bit rocky but grass interspersed. There's a rocky plateau, on the edge of which is the entrance to the gully
- The entrance is at c.780-790m
- The chance of me being able to follow these instructions more than two weeks in the future is basically zero

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