Training Log Archive: 970130In the 31 days ending May 31, 2021:
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Monday May 31, 2021 #
Running 32:50 [3] 5.56 km (5:54 / km) +33m 5:44 / km
shoes: Brooks Ghost Apr21
Strength and Conditioning 40:00 [3]
Sunday May 30, 2021 #
Orienteering training 1:21:30 [3] 9.16 km (8:54 / km)
shoes: Inov8 XTalon 210 Jan21
Feeling pretty tired so just jogging round. Big mistakes on 2 and 9, but generally not great on the compass through the low trees, and messy in a lot of the circles. That just meant getting to spend more time in a lovely forest in the sunshine though, so no complaints.
Saturday May 29, 2021 #
Running wu/cd 21:21 [3] 3.47 km (6:09 / km)
shoes: Inov8 XTalon 210 Jan21
Orienteering training 14:32 [3] 2.71 km (5:22 / km) +39m 5:00 / km
shoes: Inov8 XTalon 210 Jan21
Mostly just a runners course, a few route choices but think I generally picked the right ones. Never really felt like I got started physically.
Running wu/cd 19:48 [3] 3.06 km (6:28 / km) +33m 6:08 / km
shoes: Brooks Ghost Apr21
Orienteering training 18:46 [3] 3.76 km (4:59 / km) +20m 4:52 / km
shoes: Brooks Ghost Apr21
Couldn't see the path through the bushes from the right at 2 (questionably mapped as distinct), so ended up going all the way to the bridge. Laura caught me at this point so knew I'd already lost a minute and couldn't really be bothered after that.
Friday May 28, 2021 #
Strength and Conditioning 20:00 [3]
Thursday May 27, 2021 #
Running 2:06:13 [3] 16.75 km (7:32 / km) +585m 6:25 / km
shoes: Inov8 XTalon LBlue July20
Wednesday May 26, 2021 #
Running wu/cd 6:27 [3] 1.1 km (5:52 / km) +5m 5:44 / km
shoes: Brooks Ghost Apr21
Orienteering training 36:39 [3] 6.75 km (5:26 / km) +70m 5:10 / km
shoes: Brooks Ghost Apr21
Just cruising round, trying to flow nicely through the controls and think a bit further ahead. Found it hard to see exactly where the control would be with the massive control circles, so sometimes a bit faffy, but mostly good.
Tuesday May 25, 2021 #
Strength and Conditioning 40:00 [3]
Running wu/cd 32:16 [3] 5.29 km (6:06 / km) +14m 6:01 / km
shoes: Brooks Ghost Apr21
Running 34:54 [3] 6.59 km (5:18 / km) +16m 5:14 / km
shoes: Brooks Ghost Apr21
3x (3:00 [2:00], 2:00 [2:00], 1:00 [2:00])
Feeling decent for the first two sets, then slowed down a bit and couldn’t keep up with Alex on the last two reps, although paces actually weren’t as bad as it felt.
Monday May 24, 2021 #
Strength and Conditioning 40:00 [3]
Running 31:30 [3] 5.51 km (5:43 / km) +23m 5:36 / km
shoes: Brooks Ghost Apr21
Sunday May 23, 2021 #
Running 2:03:49 [3] 19.9 km (6:13 / km) +342m 5:44 / km
shoes: Inov8 XTalon LBlue July20
Canal, WoL, reservoirs, quick stop for some orienteering, Bonaly burn, then got the bus back from Oxgangs while Alex continued. Nice easy pace but feeling good all the way, had a bar with me but didn’t eat it in the end.
Orienteering training 28:11 [3] 2.81 km (10:02 / km) +73m 8:53 / km
shoes: Inov8 XTalon LBlue July20
Saturday May 22, 2021 #
Running wu/cd 43:14 [3] 7.3 km (5:55 / km) +62m 5:41 / km
shoes: Brooks Ghost Apr21
Running 24:47 [3] 3.4 km (7:17 / km)
shoes: Brooks Ghost Apr21
8x ~330m (1 football pitch lap) [2:00]
Felt like hard work but good to get the legs turning a bit faster, and consistent pace across the set.
Strength and Conditioning 20:00 [3]
Friday May 21, 2021 #
Cycling (turbo) 30:00 [3]
Thursday May 20, 2021 #
Running 1:13:54 [3] 12.03 km (6:09 / km) +110m 5:52 / km
shoes: Brooks Ghost Apr21
Wednesday May 19, 2021 #
Running 1:04:11 [3] 10.75 km (5:58 / km) +138m 5:37 / km
shoes: Brooks Ghost Apr21
Tuesday May 18, 2021 #
Strength and Conditioning 40:00 [3]
Running wu/cd 28:50 [3] 4.98 km (5:47 / km) +10m 5:44 / km
shoes: Brooks Ghost Apr21
Running 36:17 [3] 6.16 km (5:53 / km) +14m 5:49 / km
shoes: Brooks Ghost Apr21
4x 4:00 [2:00], 4x 0:30 [~2:00]
Legs feeling tired so keeping it short this week.
Monday May 17, 2021 #
Strength and Conditioning 40:00 [3]
Running 31:38 [3] 5.54 km (5:43 / km) +24m 5:35 / km
shoes: Brooks Ghost Apr21
Sunday May 16, 2021 #
Running wu/cd 22:05 [3] 3.66 km (6:02 / km) +70m 5:30 / km
shoes: Inov8 XTalon 210 Jan21
Orienteering training 1:06:57 [3] 8.08 km (8:17 / km) +126m 7:41 / km
shoes: Inov8 XTalon 210 Jan21
Navigation much better today, although still could be more aggressive/less hesistant coming into the circle. Running with Anne Edwards on the second half, about the same speed which was good to see the effect of microroute choices in the terrain.
Poor compass on A1 and B2, and then bad route choices on C3 and D9. Right on the path on the long leg was definitely better, because Anne and I were at 8 at the same time. Otherwise navigation was reasonably smooth, and plans were good.
Saturday May 15, 2021 #
Running wu/cd 17:09 [3] 2.79 km (6:09 / km) +72m 5:27 / km
shoes: Inov8 XTalon 210 Jan21
Orienteering training 46:08 [3] 5.42 km (8:31 / km) +66m 8:01 / km
shoes: Inov8 XTalon 210 Jan21
Generally pretty scrappy, felt like I was never pushing physically because my navigation was so hesitant. Big mistakes at 5, 9 and 11, didn't really have a clear idea of the contours at 5, and terrible compass on 9 and 11. Didn't know what to expect in the circle at 7,8,15 and 17, and did know but too hesistant at 1,2,4,6,12,18. Happy with 3,10,13,14,16,19 though, had good plans and knew what to expect.
Friday May 14, 2021 #
Cycling (turbo) 30:00 [3]
Thursday May 13, 2021 #
Running 1:05:37 [3] 10.99 km (5:58 / km) +142m 5:36 / km
shoes: Brooks Ghost Apr21
Strength and Conditioning 40:00 [3]
Wednesday May 12, 2021 #
Running wu/cd 4:39 [3] 0.63 km (7:23 / km) +18m 6:28 / km
shoes: Inov8 XTalon 210 Jan21
Orienteering training 48:06 [3] 5.44 km (8:51 / km) +125m 7:56 / km
shoes: Brooks Ghost Apr21
Trying to keep the pace easy and focus on having a plan. Very messy in the first half, then got caught by Jon Cross at 10 which added a bit of an incentive to focus for the second half. Stopped too early to 3, didn't know which side of the feature 4 was on, got dragged up the slop too far by a different control on 5 when I should have been looking at the compass, too high up the slope in the green at 6, got off line in the green on the way to 9/didn't have a clear idea of the contour shapes, bad line to 10, then pretty good after that except a silly route choice to 14. Good to get some mistakes out the way before the weekend though, and still super fun to be back in a slightly more technical forest.
Foot achy again after, more than yesterday but less than it has been.
Tuesday May 11, 2021 #
Strength and Conditioning 40:00 [3]
Running wu/cd 26:13 [3] 4.24 km (6:11 / km) +23m 6:01 / km
shoes: Brooks Ghost Apr21
Running 41:04 [3] 7.65 km (5:22 / km) +21m 5:18 / km
shoes: Brooks Ghost Apr21
2x (5x 2:00 [2:00]) [2:00]
DOMS from squats in gym yesterday hitting hard, so thought this might be a bit of a struggle, but actually a pretty good session. Foot a bit achy afterwards.
Monday May 10, 2021 #
Running 35:02 [3] 6.46 km (5:25 / km) +51m 5:13 / km
shoes: Brooks Ghost Apr21
Strength and Conditioning 40:00 [3]
Sunday May 9, 2021 #
Running 1:20:13 [3] 13.93 km (5:46 / km) +237m 5:18 / km
shoes: Inov8 XTalon LBlue July20
Saturday May 8, 2021 #
Running wu/cd 28:26 [3] 4.73 km (6:01 / km) +67m 5:37 / km
shoes: Inov8 XTalon LBlue July20
Running 44:02 [3] 7.77 km (5:40 / km) +198m 5:02 / km
shoes: Inov8 XTalon LBlue July20
8:00 KF tempo [4:00], 3 x (30s,45s,60s,30s,60s,45s,30s [same as rep, jog back down to the start], [1:00]), which works out as 3 sets of 5 minutes of uphill, 5 minutes downhill. Short rests mean you have to keep working on the downhill to make it back down in time, especially on the 30s.
Took the tempo relatively chilled, and then thought I'd taken the first set of hills a bit easy, but started to get tougher on the second set, felt like I'd paced it about right at the end. Good session.
Friday May 7, 2021 #
Cycling (turbo) 30:00 [3]
Thursday May 6, 2021 #
Running wu/cd 29:01 [3] 5.32 km (5:27 / km) +50m 5:13 / km
shoes: Brooks Ghost Apr21
Strength and Conditioning 40:00 [3]
Running wu/cd 23:23 [3] 4.06 km (5:46 / km) +32m 5:32 / km
shoes: Brooks Launch 6 Mar20
Orienteering training 21:18 [3] 3.81 km (5:35 / km) +41m 5:18 / km
shoes: Brooks Launch 6 Mar20
Wednesday May 5, 2021 #
Running 46:55 [3] 7.11 km (6:36 / km) +242m 5:38 / km
shoes: Inov8 XTalon LBlue July20
Tuesday May 4, 2021 #
Strength and Conditioning 40:00 [3]
Running wu/cd 26:57 [3] 4.68 km (5:46 / km) +21m 5:38 / km
shoes: Brooks Ghost Apr21
Running 43:11 [3] 7.09 km (6:05 / km) +18m 6:01 / km
shoes: Brooks Ghost Apr21
6x 3:00 [2:00], [~4:00], 4x 0:30 [~2:00]
Good session, consistent pace and working well together, didn’t really have anything left for the 30s at the end. Foot a bit achy after, first time in a while.
Monday May 3, 2021 #
Strength and Conditioning 40:00 [3]
Running 32:20 [3] 5.63 km (5:45 / km) +28m 5:36 / km
shoes: Brooks Ghost Apr21
Sunday May 2, 2021 #
Cycling 3:20:07 [3] 77.63 km (23.3 kph) +214m
Saturday May 1, 2021 #
Note