Training Log Archive: tommigIn the 7 days ending May 31, 2016:
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Tuesday May 31, 2016 #
7 PM
Run (BOK Black Horse ) 56:34 8.89 km (6:22 / km) +339m 5:21 / km
ahr:163 max:186 slept:7.25 weight:76.8kg shoes: Feet2 - Yellow
Nice run, managed to run up almost all hills, had to walk a bit on Cadbury camp climb. Charles mentioned that I was definitely getting stronger which I really appreciated coming from a much better runner/orienteer than me. And I actually believe him since I ran up the third hill which this time last year had me walking. Now just to figure out how to get myself to keep running uphill in an individual race...
Monday May 30, 2016 #
12 PM
Orienteering (SW Middle Mt Edgecumbe) 55:26 *** 6.56 km (8:27 / km) +330m 6:45 / km
ahr:168 max:189 26c slept:7.5 shoes: VJ Bold 2016
Very happy with today.
Stayed a wee bit high on way into 2. 3, 4 fine (beat both Paul and Phil on leg 3-4 which doesn't happen very often, if ever!) Bananaed 8 as headed towards wrong trees, even though I could see control to my right, was convinced it cant be that one, then as couldnt see any sign of my own control change course enough to see number, and sure enough that was the one I should have headed for.
Was a bit too far east on 11 but spotted root stock and corrected fast. 12-13 considered dropping down to lower road and coming up to control. Glad I didn't as lower road turns out to be cliff now that I look at map carefully. 14 seemed higher and further south than I was expecting. Came into 15 from west, which was slow, should have gone more direct. 15-16 dropped down to path and ran round, cutting off last corner through white. Up to 17 drifted too far North East, was distracted by families walking on path and wanted to look impressive crashing into the undergrowth.... 18, 19, 20 slowing down now coming up hill as bloody hot. Duncan overtook me on way to 21, I tried to keep up with him downhill through 22 and 23, which resulted in me winning those legs on M40, but knackering me for the uphill to come... nav fine from there in, just wish I had more pace (or mental strength to run uphill) for the last section as reckon I could have taken 2nd place on M40.... still, very happy with 3rd place on M40. Again beat several people with much higher rankings than me.
Stayed a wee bit high on way into 2. 3, 4 fine (beat both Paul and Phil on leg 3-4 which doesn't happen very often, if ever!) Bananaed 8 as headed towards wrong trees, even though I could see control to my right, was convinced it cant be that one, then as couldnt see any sign of my own control change course enough to see number, and sure enough that was the one I should have headed for.
Was a bit too far east on 11 but spotted root stock and corrected fast. 12-13 considered dropping down to lower road and coming up to control. Glad I didn't as lower road turns out to be cliff now that I look at map carefully. 14 seemed higher and further south than I was expecting. Came into 15 from west, which was slow, should have gone more direct. 15-16 dropped down to path and ran round, cutting off last corner through white. Up to 17 drifted too far North East, was distracted by families walking on path and wanted to look impressive crashing into the undergrowth.... 18, 19, 20 slowing down now coming up hill as bloody hot. Duncan overtook me on way to 21, I tried to keep up with him downhill through 22 and 23, which resulted in me winning those legs on M40, but knackering me for the uphill to come... nav fine from there in, just wish I had more pace (or mental strength to run uphill) for the last section as reckon I could have taken 2nd place on M40.... still, very happy with 3rd place on M40. Again beat several people with much higher rankings than me.
Sunday May 29, 2016 #
11 AM
Orienteering (Tamar Triple Davidstow Mo) 1:27:28 *** 12.95 km (6:45 / km) +275m 6:06 / km
ahr:166 max:180 24c slept:7.4 shoes: VJ Bold 2016
nice fast runnable grassland for the most part. Headed off on the wrong bearing to 1, then caught sight of control out of corner of eye and headed for that. 2, 3, 4, 5, direct on bearing, hit control pretty well dead on. 6, went the track way into forest then up between fence and track. Slow in the heavy going ground. A bit high on 8, a bit too far north on 9. Could see building ruins to my right, just couldnt work out why they werent on the map, and why there were no building ruins where I was. Eventually brain put two and two together and concluded that both map and ground were right, it was me that was in wrong place. 11-12 very enjoyable, run down hill waist deep in marsh, then contour round from crossing point pretty well to run straight onto control. Missed 17 as change of pace into detailed area threw me. fine for rest of course, uphills were killing me by the end. Must do more hill reps...
16th of 41 starters, beat several people I consider much better than me, so quite pleased with result.
16th of 41 starters, beat several people I consider much better than me, so quite pleased with result.
Saturday May 28, 2016 #
7 PM
Orienteering (Plymouth City Urban) 51:30 8.19 km (6:18 / km) +197m 5:37 / km
ahr:169 max:185 slept:8.4 weight:77.5kg shoes: Feet2 - Yellow
Really enjoyed course.
1, 2, fine, ran through a friendly group of teenagers smoking weed on way to 2. 3 gambled on being at top of steps from road. Was wrong. Long way round. Struggled to see route to 4 either on map or ground. Could see control, just couldn't see how to get there. A bit of headless chicken later I ran down the first steps I could get to and luckily they went there.
5, 6, 7 straightforward, 8 skirted between terrace and seafront then up steps to road. Missed steps up to 9 and ran up and around ramp, longer way. 11-12 went south, 12-13 North. 17-18 south up hill, looking at map north and up straight steps would have been faster, hard to see detail when running. Gap should have been expanded here, especially on steps. 18-19 went North down steps.
Into the citadel... fun running around here, love that they parked a lorry right in front of entrance of tunnel to 23! Happy with routes around the butterfly loops, then relatively simple finish.
6 seconds behind Paul, 8th in total. happy with that.
1, 2, fine, ran through a friendly group of teenagers smoking weed on way to 2. 3 gambled on being at top of steps from road. Was wrong. Long way round. Struggled to see route to 4 either on map or ground. Could see control, just couldn't see how to get there. A bit of headless chicken later I ran down the first steps I could get to and luckily they went there.
5, 6, 7 straightforward, 8 skirted between terrace and seafront then up steps to road. Missed steps up to 9 and ran up and around ramp, longer way. 11-12 went south, 12-13 North. 17-18 south up hill, looking at map north and up straight steps would have been faster, hard to see detail when running. Gap should have been expanded here, especially on steps. 18-19 went North down steps.
Into the citadel... fun running around here, love that they parked a lorry right in front of entrance of tunnel to 23! Happy with routes around the butterfly loops, then relatively simple finish.
6 seconds behind Paul, 8th in total. happy with that.
Friday May 27, 2016 #
6 AM
Cycling (To lake) 20:39 4.8 km (13.9 kph) +45m
ahr:116 max:148 slept:5.8 weight:78kg
7 AM
Swimming (Morning swim) 29:50 [3] 0.77 km (38:45 / km)
Lovely morning swim, drizzly at first, sun breaking through later. 3 laps of lake, watched by a heron. Nice bacon and egg sandwich...
8 AM
Cycling (To work) 39:38 11.3 km (17.1 kph) +65m
ahr:130 max:151
Trying not to get sweaty.
Thursday May 26, 2016 #
6 AM
Run 20:57 3.25 km (6:27 / km) +21m 6:15 / km
ahr:139 max:153 slept:5.25 weight:78kg shoes: Feet2 - Yellow
Gentle jog in morning sunshine
7 AM
S&C (Plank) 4:15 [3]
Ouch. Tried to do 5 mins of planking and only managed 15 seconds of the final 1 minute elbow plank. Not bad for first attempt...
5 PM
Cycling (To lake) 41:15 11.22 km (16.3 kph) +106m
ahr:122 max:157
Lovely to have bike back on the road thanks to Jake's Bikes.
6 PM
Swimming 23:29 [3] 0.65 km (36:08 / km)
2 laps of lake before Sauna then out to swim limit and back. Beautiful evening, water a perfect 15.5 degrees, warmer in the sunny patches!
7 PM
Cycling (Home) 19:18 5.0 km (15.5 kph) +78m
ahr:117 max:142
Wednesday May 25, 2016 #
6 AM
Run (Morning run) 23:04 3.57 km (6:27 / km) +16m 6:19 / km
ahr:141 max:160 slept:4.6 weight:78.4kg
Jog to get car
5 PM
Run (Warm up ) 13:00 1.14 km (11:22 / km) +15m 10:40 / km
ahr:122 max:154 shoes: Feet2 - Yellow
Jog to marshalling point
7 PM
Orienteering (BOK Urban 4 Stoke GIfford) 38:43 7.22 km (5:22 / km) +57m 5:10 / km
ahr:172 max:186 shoes: Feet2 - Yellow
Very enjoyable, good courses by Mark3, very rough start going straight into fast and furious butterfly loops, lost lots of small amounts of time here and could see Chloe catching me each time I turned a corner...
was caught on the long run to 12 but got away again on way to 13. Started to pull away going back into this butterfly but blew it after 18 as hesitated near oob playground and was passed. Got ahead again briefly on way to 21 as took shorter route to roundabout but again was passed just before 21. Went a South to 22 as Chloe went North, then cursed decision as the alleyways were pretty slow, but was surprised to find myself ahead again. Stayed ahead the rest of the way to the finish but she had a minute or so on me at the start and I was comfortably beaten. Fun to see the difference in speed vs distance travelled at various points on the ground!
A very varied and interesting course, really enjoyed it once I got into it.
was caught on the long run to 12 but got away again on way to 13. Started to pull away going back into this butterfly but blew it after 18 as hesitated near oob playground and was passed. Got ahead again briefly on way to 21 as took shorter route to roundabout but again was passed just before 21. Went a South to 22 as Chloe went North, then cursed decision as the alleyways were pretty slow, but was surprised to find myself ahead again. Stayed ahead the rest of the way to the finish but she had a minute or so on me at the start and I was comfortably beaten. Fun to see the difference in speed vs distance travelled at various points on the ground!
A very varied and interesting course, really enjoyed it once I got into it.
10 PM
Run 11:21 1.28 km (8:50 / km) +78m 6:47 / km
ahr:150 max:174 shoes: Feet2 - Yellow
Jog home from car up Marlborough hill....