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Training Log Archive: CharlieRennie

In the 7 days ending Apr 21:

activity # timemileskm+m
  Orienteering4 1:39:10 10.28(9:39) 16.55(6:00) 35233 /36c91%
  Running4 1:31:52 9.46(9:43) 15.22(6:02) 71
  Stretching/Rolling/Core2 20:00
  Total7 3:31:02 19.74 31.77 42333 /36c91%
  [1-5]5 3:11:02

» now

Saturday Apr 20 #

1 PM

Running warm up/down 13:07 [2] 2.11 km (6:13 / km) +10m 6:04 / km
shoes: Inov8 X-Talon 220

Orienteering race 28:36 [5] *** 4.66 km (6:08 / km) +128m 5:24 / km
shoes: Inov8 X-Talon 220

JK Middle - 6th

#1 - Quick out of the start, took a rough bearing, into the re entrant and spiked it, no time lost.
#2 - Trying to keep the speed high, misread the contours an ran straight past it, hit the path, turns around, 30s lost.
#3 - Up the hill, contour round, hit the gully slightly too high, another 5s lost.
#4 - Along the path to the junction, bearing in, spiked it with no time loss.
#5 - Went along the road and around through the car park thing, loads of people there so quickly spiked. Think round was faster than straight on that one.
#6 - Unmarked path lead straight to the control but stuck behind some kid who fell over on the fence, 5s lost.
#7 - Bit of a wonky line through the scattered trees but hit the path to the left and spiked it. ~10s lost.
#8 - Didn’t expect to hit the fence but did so had to take the round option. Should’ve cut through the green and round the hill. 20s loss on route-choice and hesitations.
#9 - Bashed my arm on a branch exiting #8 taking a nice chunk out of it. Was in quite a bit of pain so took a suboptimal line into the control going too low. Skirted the re entrant below thinking that was the feature. Couldn’t find the flag so went further fumbling around in some green before hitting the track to the north of the control. Shit. Came back to the same re entrant, no flag, spotted Joe and he lead me to the control. Reckon at least 75s lost probably more like 1:45.
#10 - Now with Joe, round the hill, spiked with no time loss.
#11 - Along the track and down, really feeling the effects of the heat and Joe started to pull away but spiked it.
#12 - Joe got away up the hill and I was slightly too high on the spur, 5s lost.
#13 - Decked it coming down the hill and Joe got away. Now pretty much waking every hill. Took the straightish route to the right which I think was the best.
#14 - Up to the track and down the spur. Saw Joe going up the hill to 15 and thought I might be gaining ground but then fucked the control. Hit a thicket higher up, hesitated for a while then stumbled on the control. 30s binned.
#15 - Slightly too far right to get and easier line up the hill but probably no time loss.
#16 - Bit too far right maybe 5s lost.
#17 - Along the path then went into the green too early, but hesitant and 15s lost
#18 - Gong really slow at this point but easily spiked it.
#19 - Cut from the path too late and had to double back. 10s lost.
#20 - Took the path too the left which was probably the worst route, 5s lost.
#21 - Hit a control before mine and hesitated, 5s lost.
#22 - Properly dying at this point but took a nice line through the woods.
Overall not a terrible run but certainly lots to work on. Speed was pretty good at the start at around a 5.20mink average but the heat really slowed me down at the end. Compared to Jim I’m a min per k slower which just isn’t good enough. 2:40 behind Joe which isn’t terrible just hope I can have a decent run in the long tomorrow. Also sorry for the long write up.

Running warm up/down 7:51 [2] 1.19 km (6:36 / km) +8m 6:23 / km
shoes: Inov8 X-Talon 220

Friday Apr 19 #

Event: JK 2019
8 AM

Running (Shakeout) 13:50 [2] 2.47 km (5:36 / km) +15m 5:26 / km
shoes: Nike Air Zoom Pegasus 35

3 PM

Running warm up/down 13:14 [2] 2.23 km (5:56 / km) +2m 5:54 / km
shoes: Nike Air Zoom Pegasus 35

Orienteering race 14:30 [5] ** 3.34 km (4:20 / km) +7m 4:18 / km
spiked:25/26c shoes: Nike Air Zoom Pegasus 35

JK Sprint - 7th

Ah well. Was never really targeting the sprint anyway but still disappointed in the result. Quite hesitant and not planning ahead well enough which made it hard to push the pace but mainly a combination of dead legs and the heat made my running just so slow. Fitness just isn’t there for me to put in a decent performance atm.

Running warm up/down 14:58 [2] 2.17 km (6:54 / km) +18m 6:37 / km
shoes: Nike Air Zoom Pegasus 35

4 PM

Stretching/Rolling/Core 10:00 [0]

Thursday Apr 18 #

9 PM

Stretching/Rolling/Core 10:00 [0]

Wednesday Apr 17 #

6 PM

Orienteering 38:45 [2] **** 4.82 km (8:02 / km) +173m 6:49 / km
spiked:8/10c shoes: Inov8 X-Talon 220

Holme Fell - Long
Just walked the hills and jogged the rest as it’s taper time. Bad routechoice to #3 and poor lines to #6 and #9 but no real mistakes.

Tuesday Apr 16 #

5 PM

Running warm up/down 10:31 [2] 1.91 km (5:30 / km) +16m 5:17 / km
shoes: Nike Air Zoom Pegasus 35

Orienteering intervals 17:19 [4] *** 3.73 km (4:39 / km) +44m 4:23 / km
shoes: Nike Air Zoom Pegasus 35

2 x Sprintervals (Including jog inbetween)
First one was standard stuff starting at 30s intervals, missed a couple of cut throughs maybe ~15s lost. Second one was a mass start, got in a comfortable 3rd early on with some superior routechoice but a mistake at #6 allowing Sunley to catch up. Luckily managed to hold him off and then beat him in the sprint finish.

Running intervals 8:42 [4] 1.53 km (5:41 / km) +1m 5:40 / km
shoes: Nike Air Zoom Pegasus 35

2 x 300m , 2 x 200m [2']

53, 53, 32, 32

Kept these nice and controlled in the pack.

Running warm up/down 9:39 [2] 1.61 km (6:00 / km) +1m 5:59 / km
shoes: Nike Air Zoom Pegasus 35

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