Training Log Archive: mpemberyIn the 1 days ending Feb 23, 2020:
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Sunday Feb 23, 2020 #
10 AM
Orienteering race 53:11 [4] 8.54 km (6:14 / km) +264m 5:24 / km
ahr:163 max:175 shoes: Inov-8 212
Chiltern Challenge Blue - 4th Overall really happy, because nav was the best ever and I didn't injure myself (other than a gashed shin) so that's great. Really nice easily runnable area and I had a lot of fun and so nice to be in the finish area afterward not explaining which part of my leg was injured aha! Quite slow throughout and think I could really have pushed harder, especially on the paths, but I was really focusing on staying clean and not doing my ankle.
1 - Was good, nice and clean, but I need to fold my map better. Could have folded in the excess at the beginning which would have made the rest easier
2 - Again good, but didn't even look at the clearing on the map, its something I need to work on, but bearing to the path was good!
3 - More confidence in my plan required and again, very loose in the circle and although I spiked it easily, didn't look for the feature it was on
4 - Was too high, but actually really happy cos I stuck to my plan despite others running off to a different nearby control
5 - Decent, but a bit too high and confused by the lack of a dubious clearing, but saw the undergrowth
6 - Slow running into the circle, cos I didn't want to jump over a tree that was in the way so went round
7 - Upon reaching the track, I tried to meet it to quickly and deviated from my plan, no problem, but unnecessary distance added
8 - Cruised across the open, but really could have committed here and saved many more seconds, distracted by others in the control so lost time
9 - I was just distracted, so came way too high and a really poor control
10 - Well executed, one of the better ones
11 - Tripped on a fence, gashing and bruising my shin on a piece of flint, my socks defo saved me from a nastier cut. Not worried about this. Plan was ok, but followed another person incorrectly into the control :/
12 - Nearly perfect, just not running hard enough! Just cruised along the path for nearly 2:30 mins, but could have knocked 30 secs off easy
13 - Very cautious down the hill and a little wide into the control, but mostly, the hill was just tiring
14 - Another 2:30 at just cruise pace, could have run much harder
15 - 1st split, but could have actually read the map, rather than just looking for the control in front of me. Should have been going for it by this point
16 - Much nicer, still not really pushing
Finish - Spiked ;)
Overall I probably lost far more time running slowly, than orienteering mistakes. That is disappointing, but on a day that was all about having a clean run without an injury, that was a sensible approach, if the easy way out. Will update this when RG is published. I know this analysis is kind of overkill, but I do find it useful!
1 - Was good, nice and clean, but I need to fold my map better. Could have folded in the excess at the beginning which would have made the rest easier
2 - Again good, but didn't even look at the clearing on the map, its something I need to work on, but bearing to the path was good!
3 - More confidence in my plan required and again, very loose in the circle and although I spiked it easily, didn't look for the feature it was on
4 - Was too high, but actually really happy cos I stuck to my plan despite others running off to a different nearby control
5 - Decent, but a bit too high and confused by the lack of a dubious clearing, but saw the undergrowth
6 - Slow running into the circle, cos I didn't want to jump over a tree that was in the way so went round
7 - Upon reaching the track, I tried to meet it to quickly and deviated from my plan, no problem, but unnecessary distance added
8 - Cruised across the open, but really could have committed here and saved many more seconds, distracted by others in the control so lost time
9 - I was just distracted, so came way too high and a really poor control
10 - Well executed, one of the better ones
11 - Tripped on a fence, gashing and bruising my shin on a piece of flint, my socks defo saved me from a nastier cut. Not worried about this. Plan was ok, but followed another person incorrectly into the control :/
12 - Nearly perfect, just not running hard enough! Just cruised along the path for nearly 2:30 mins, but could have knocked 30 secs off easy
13 - Very cautious down the hill and a little wide into the control, but mostly, the hill was just tiring
14 - Another 2:30 at just cruise pace, could have run much harder
15 - 1st split, but could have actually read the map, rather than just looking for the control in front of me. Should have been going for it by this point
16 - Much nicer, still not really pushing
Finish - Spiked ;)
Overall I probably lost far more time running slowly, than orienteering mistakes. That is disappointing, but on a day that was all about having a clean run without an injury, that was a sensible approach, if the easy way out. Will update this when RG is published. I know this analysis is kind of overkill, but I do find it useful!
Running (Path) warm up/down 6:10 [1] 1.0 km (6:10 / km) +21m 5:35 / km
shoes: Inov-8 212
11 AM
Running (Path) warm up/down 10:21 [1] 1.52 km (6:49 / km) +31m 6:11 / km
shoes: Inov-8 212
35km, moving in the right direction
5 PM
Strength and Conditioning 30:00 [3]
felt recovered after the run sooo... 20 reps x 3 each side of, SL hip lifts, SL hamstring bridges, SL calf raises (bent knee + straight leg), fire hydrant, frog kicks, forward hip circles. 100x band walks side to side, 100x band walks forward and back.
8 PM
Stretching/Rolling 25:00 [1]
Dramatic evening so this wasnt added