Training Log Archive: 970130In the 31 days ending Oct 31, 2021:
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Saturday Oct 30, 2021 #
Running wu/cd 17:08 [3] 2.84 km (6:02 / km) +14m 5:53 / km
shoes: Brooks Ghost Apr21
Orienteering training 14:57 [3] 2.8 km (5:20 / km) +43m 4:58 / km
shoes: Brooks Ghost Apr21
Relatively easy course round small alleyways, no dead-ends so you could get through everywhere. Maybe didn’t take all the shortest routes but focussing on running through the controls, enough to qualify (10 through from each of 4 heats).
Running wu/cd 12:52 [3] 2.04 km (6:18 / km) +13m 6:07 / km
shoes: Brooks Ghost Apr21
Orienteering training 15:25 [3] 3.18 km (4:51 / km) +27m 4:39 / km
shoes: Brooks Ghost Apr21
Another runners course, again probably not taking all the shortest routes but smooth through the controls. Probably would have been faster if this wasn’t the end of an 85km rolling week, oops. Really cool atmosphere with pre-race quarantine, TV cameras and loads of spectators out on the course.
Friday Oct 29, 2021 #
Strength and Conditioning 40:00 [3]
Running wu/cd 14:22 [3] 2.7 km (5:19 / km)
shoes: Inov8 XTalon 212 Sep21
Orienteering race 19:42 [3] 2.97 km (6:38 / km) +130m 5:27 / km
shoes: Inov8 XTalon 212 Sep21
Super fun, like yesterday’s training but less hilly. Mostly orienteering pretty well and picking out the features nicely, a few places where a bit more compass leaving the control/along the route might have helped but controls mostly so close together that you couldn’t go too far off.
Thursday Oct 28, 2021 #
Running wu/cd 4:11 [3] 0.8 km (5:14 / km)
shoes: Inov8 XTalon 212 Sep21
Orienteering training 46:18 [3] 5.27 km (8:47 / km) +240m 7:09 / km
shoes: Inov8 XTalon 212 Sep21
Such a cool area, very Mars like with red shaley rocks cut into gorges and steep-sided gravelly valleys by (presumably) seasonal streams which were all dry. Hard work constantly going up and down the valleys, especially on the loose gravelly bits. Took a few controls to get into the map but orienteering okay after that, need to look at compass more when going round things to stay on line afterwards.
Running wu/cd 16:21 [3] 2.66 km (6:09 / km) +12m 6:01 / km
shoes: Inov8 XTalon 212 Sep21
Orienteering race 55:01 [3] 7.47 km (7:22 / km) +107m 6:52 / km
shoes: Inov8 XTalon 212 Sep21
Mostly following the plan of having a plan and looking at compass so it went fairly smoothly, mistakes on 8 and 12 but not big time losses. Felt like I could have pushed the pace more at the finish, but that probably just how it feels being in control on an area like this.
Wednesday Oct 27, 2021 #
Orienteering training 1:05:27 [3] 6.3 km (10:23 / km) +273m 8:32 / km
shoes: Inov8 XTalon 212 Sep21
Another more rocky area but this time on a slope. Orienteering pretty well, although still probably going too straight - it’s worth going further round sometimes for the better runnability.
Orienteering training 1:02:41 [3] 6.62 km (9:28 / km) +86m 8:53 / km
shoes: Inov8 XTalon 212 Sep21
So messy compared to yesterday, really need to slow down a lot more in the dark green with big rocks and pick off the big features much more. Once I’d worked that out then it went a lot better in the second half. Need to keep looking at compass though (especially on exiting the control) because a lot of the time I only just caught myself about to go the wrong way.
Tuesday Oct 26, 2021 #
Running wu/cd 15:41 [3] 2.66 km (5:54 / km) +33m 5:33 / km
shoes: Inov8 XTalon 212 Sep21
Orienteering race 42:38 [3] 5.98 km (7:08 / km)
shoes: Inov8 XTalon 212 Sep21
Felt much easier than yesterday morning, partially due to the presence of the dark green on the map meaning vegetation made sense, partially because full size kites are easier to see. Small mistakes on 5 and 12, and about 2 minutes lost on 6, but mostly pretty clean and actually remembering to look at my compass a lot. Probably losing quite a bit of time in micro-route choices between the bushes as well.
Running wu/cd 8:38 [3] 1.46 km (5:55 / km)
shoes: Inov8 XTalon 212 Sep21
Orienteering training 56:58 [3] 6.96 km (8:11 / km) +13m 8:07 / km
shoes: Inov8 XTalon 212 Sep21
Big rocks are pretty obvious at night, definitely the best features to tick off and guide into the controls. Don’t have much long distance vision with my weedy headtorch so spent quite a lot of time running on compass and hoping the features would appear, which they mostly did.
Monday Oct 25, 2021 #
Running wu/cd 10:13 [3] 1.74 km (5:52 / km)
shoes: Inov8 XTalon 212 Sep21
Orienteering training 51:48 [3] 6.29 km (8:14 / km) +82m 7:44 / km
shoes: Inov8 XTalon 212 Sep21
Scrubby grassland with quite a lot of rocks and lots of reasonably large bushes, so pretty runnable but low visibility and difficult to stick on a bearing. Vegetation probably not that reliable for navigation but a bit difficult to tell because the organisers forgot to print the white forest and dark green forest layers of the map. Knolls pretty much just large bushes, but most rock features fairly distinct.
Started off fairly messy, but gradually improved. Need to be very disciplined on compass especially leaving the control (a challenge for me) but also helpful to pick out very definite attackpoints because all the bushes look very similar.
Running wu/cd 7:23 [3] 1.29 km (5:43 / km)
shoes: Inov8 XTalon 212 Sep21
Orienteering training 32:08 [3] 4.11 km (7:49 / km) +27m 7:34 / km
shoes: Inov8 XTalon 212 Sep21
Just getting a feeling for the night champs terrain in the daytime, jogging round a short loop on the training map. Mostly sheep-cropped grassland with a lot of rock pillars, big pillars are quite distinctive in the day and easy to aim for but might not be so easy to see at night.
Sunday Oct 24, 2021 #
Running 1:13:18 [3] 10.87 km (6:45 / km) +465m 5:33 / km
shoes: Brooks Ghost Apr21
Saturday Oct 23, 2021 #
Running 22:30 [3] 3.55 km (6:20 / km) +137m 5:19 / km
shoes: Brooks Ghost Apr21
Friday Oct 22, 2021 #
Strength and Conditioning 40:00 [3]
Running 31:20 [3] 5.21 km (6:01 / km) +68m 5:39 / km
shoes: Brooks Ghost Apr21
Wednesday Oct 20, 2021 #
Swimming 30:00 [3]
Strength and Conditioning 40:00 [3]
Tuesday Oct 19, 2021 #
Running 55:44 [3] 8.42 km (6:37 / km) +242m 5:47 / km
shoes: Inov8 XTalon 210 Jan21
Monday Oct 18, 2021 #
Running wu/cd 11:23 [3] 2.01 km (5:40 / km) +19m 5:24 / km
shoes: Brooks Launch 6 Mar20
Strength and Conditioning 40:00 [3]
Running 43:46 [3] 6.11 km (7:10 / km) +195m 6:11 / km
shoes: Inov8 XTalon 210 Jan21
Saturday Oct 16, 2021 #
Running 1:45:36 [3] 11.49 km (9:11 / km) +916m 6:34 / km
shoes: Inov8 XTalon 212 Sep21
Pretty much the same on the ups, getting towed along on the flat bits and then got a bit of a break on the downhills. Couldn’t stop coughing for about 20 minutes afterwards though, probably not really over this cold enough for hard running.
Friday Oct 15, 2021 #
Strength and Conditioning 40:00 [3]
Wednesday Oct 13, 2021 #
Strength and Conditioning 40:00 [3]
Note
Tuesday Oct 12, 2021 #
Strength and Conditioning 40:00 [3]
Running 1:01:07 [3] 8.81 km (6:56 / km) +326m 5:51 / km
shoes: Inov8 XTalon 210 Jan21
Monday Oct 11, 2021 #
Running 31:00 [3] 5.6 km (5:32 / km) +25m 5:25 / km
shoes: Brooks Ghost Apr21
Sunday Oct 10, 2021 #
Running wu/cd 12:00 [3] 2.0 km (6:00 / km)
shoes: Inov8 XTalon 212 Sep21
Orienteering training 35:48 [3] 4.2 km (8:31 / km) +100m 7:37 / km
shoes: Inov8 XTalon 212 Sep21
Some of the most enjoyable orienteering I've done in a while. A bit messy through the first few controls, then worked out the map scale and the importance of actually reading the control descriptions, and generally a bit smoother after that. Bigger mistakes on 1, 4, 12, 22, 36, (not sure on scale, not reading descriptions, not reading description, poor picture of circle, needed to look at compass) but scrappy/hestitant on quite a few others as well. Caught Chloe up at 9 and couldn't drop her for the rest of the course, good to have someone to run with but it did highlight all the time losses that we were both making on the micro routechoices.
Saturday Oct 9, 2021 #
Running 1:20:00 [3] 14.16 km (5:39 / km) +227m 5:14 / km
shoes: Inov8 XTalon 212 Sep21
Thursday Oct 7, 2021 #
Running wu/cd 35:35 [3] 6.1 km (5:50 / km) +104m 5:23 / km
shoes: Inov8 XTalon 210 Jan21
Running 38:27 [3] 4.47 km (8:36 / km) +200m 7:02 / km
shoes: Inov8 XTalon 210 Jan21
3x (3:00 [3:00], 3x 0:30 [~0:45])
Wednesday Oct 6, 2021 #
Swimming 40:00 [3] 1.6 km (25:00 / km)
Running 1:05:13 [3] 9.54 km (6:50 / km) +339m 5:48 / km
shoes: Inov8 XTalon LBlue July20
Tuesday Oct 5, 2021 #
Strength and Conditioning 40:00 [3]
Running wu/cd 26:24 [3] 4.6 km (5:44 / km) +41m 5:30 / km
shoes: Inov8 XTalon 210 Jan21
Running 26:00 [3] 5.33 km (4:53 / km)
shoes: Inov8 XTalon 210 Jan21
4x 5:00 [1:30]
More meetings with the americans today so couldn’t make euoc intervals. Gradually increasing the length of the session each week, felt surprisingly good considering this was only fueled by a banana, getting slightly faster through the reps.
Swimming 1:00:00 [3] 2.2 km (27:16 / km)
Monday Oct 4, 2021 #
Running 30:41 [3] 5.58 km (5:30 / km) +25m 5:23 / km
shoes: Brooks Ghost Apr21
Sunday Oct 3, 2021 #
Cycling 2:31:01 [3] 58.99 km (23.4 kph) +149m
Saturday Oct 2, 2021 #
Cycling 1:00:00 [3] 20.0 km (20.0 kph) +300m
Running 31:45 [3] 5.95 km (5:20 / km) +140m 4:46 / km
shoes: Inov8 XTalon LBlue July20