Sunday May 25 |
 | Running 45:00 [0]4.0 mi (11:14 / mi) | |
| shoes: Brooks Adrenaline GTS 7 |
| Very easy run with Max along the canal and back. |
| Running 44:44 [4]5.22 mi (8:33 / mi) +50m 5:10 / km | |
| shoes: Brooks Adrenaline GTS 7 |
| In theory an easy run but aimed for a 8.36 pace over around 5-6 miles. Achieved this although it was pretty tough going - not bad I guess after yesterday and the trot earlier in the afternoon. |
Saturday May 24 |
| Orienteering race 1:45:00 [4]5 km (21:00 / km) +250m 16:48 / km | |
| shoes: Mudroc 290 |
| Scottish Champs and my worst performance in a very long time. Absolutely dreadful first control ruined the run although wasn't much better later on.
Control 1 - tried to take a direct route on this long of about 600m - should have followed the less direct routes along the ride (LESSON 1 - on unfamiliar and potentially difficult terrain take it slow and cautious at the start and focus on safe route choice) . After about 5 minutes arrived at large feature of clearing with a river. Thought I was just east of control - all the features didn't quite match up but brain insisted I must be east of control and in the rush to catch up lost time headed off in what felt like the general direction (LESSON 2 - when features don't match up with where you think you are - you aren't where you think you are!) was in fact about 300 m North of Control. (LESSON 3 - When lost don't wander about hoping for the best !) Continued heading roughly northwards, whilst the control was to the South. Eventually reached road further from the control than I had started. Fell and cut myself badly coming down from the embankment onto the gravel. Followed road round then to control 2 and finally searched for 1. Even here it was tough going to find. The very poor visibility in the forest makes this very difficult.
Control 2 - had been there already but even on a 100m leg managed to lose the control which was just off the side of a small hill. A bit of to and fro to locate (was probably right on top of it - about 5 m away on first attempt)
Control 3 - Followed ride then river. Totally missed the bend in the river and descended too far. Headed back and up and found fairly quickly.
Control 4 - took direct line to control. Very few features on the way to guide the path. Looked for single mapped crags but didn't see. Arrived at dark green which later proved to be wrong one. Several long loops circling to try to find. Very hard in thick forest to pick out features.
Control 5 - Another dreadful long leg. Tried to find ride but just couldn't locate it. Then headed off in what must have been around 30 degrees off my target direction - how do I run straight in the forest ? Eventually arrived in open moorland after fearing I would never be seen again ! Long loop back t control.
Control 6 - 9 back on moorland which I'm much more comfortable with. Small error on 6. 7 very good. 8 was OK - tried to go fast to hilltop but lost direction in valley. 9 was fine.
Having been out for 1 hr 35 decided to cut off to get back in at a reasonable time. Ran 16 - 21 very poorly. Legs tired and brain not working.
Very disappointing. Need more practice in the forest where I always struggle. |
Wednesday May 21 |
| Orienteering race 38:10 [5]3.6 km (10:36 / km) +250m 7:52 / km | |
| shoes: Mudroc 290 |
| CATI O at Hillend. Ran well with no navigation errors and generally pushed myself quite hard. Got round in 38 m 10 s - came in third place in a field of 23 not too far behind Martin and AD. |
Tuesday May 20 |
| Running intervals 22:00 [5]5 km (4:24 / km) | |
| ahr:171 max:172 shoes: Brooks Adrenaline GTS 7 |
| Meadows intervals. Tried to run 5 laps at my recommended time rather that push each lap as hard as I possibly can. Ran reasonably comfortably at the target time of 4 m 25 per km. HR averaged 171 rarely going much higher. Short recovery of 90s. |
Monday May 19 |
| Core Stability 30:00 [0] | |
| |
| Short Core Stability Workout. Also did 45 minutes gardening but doesn't qualify as exercise - HR didn't get above 80. |