Training Log Archive: ScottBaileyIn the 7 days ending Nov 10, 2019:
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Sunday Nov 10, 2019 #
1 PM
Running - Off Road 53:01 9.11 km (5:49 / km) +118m 5:28 / km
ahr:139 max:188
Leg warmer with Jim
Not sure trail running after so much rain was a good idea - shoes came back about three times heavier than when we started - caked with mud.
At least the sun was shining
https://www.stryd.com/powercenter/run/522691461441...
https://www.strava.com/activities/2855676736/overv...
Not sure trail running after so much rain was a good idea - shoes came back about three times heavier than when we started - caked with mud.
At least the sun was shining
https://www.stryd.com/powercenter/run/522691461441...
https://www.strava.com/activities/2855676736/overv...
Saturday Nov 9, 2019 #
12 PM
Warm-up warm up/down 2:24 0.55 km (4:22 / km)
ahr:125 max:135
Orienteering - Race Terrain race 1:04:23 6.54 km (9:51 / km) +339m 7:49 / km
ahr:139 max:158
Night League warm up - NGOC Blue O Race
Did an easier course as racing this evening in the night league. Took it steady and just concentrated on navigation - only one minor 60 second error - otherwise all clean and spiked controls. Good fun.
Came first - not sure how - seems Jim's advice on Straight is Great alongside slower surer nav works. Who'd have thought?
https://www.ngoc.routegadget.co.uk/rg2/#138&ro...
https://www.strava.com/activities/2852286109/overv...
A bit of analysis:
> 1. Decided to find the ditch and use is as and attack point down to the main path. Hit the larger stream which was a nice catching feature and turned back on myself cross the path and down to the crag - control spiked.
> 2. Decided not to lose the height to go down to the broken path - as I wasn't sure if it was going to be there in the slippy rainy mud - so took the short climb back up the hill onto the main path, and then only cut down at the bend. Compared to the corner of the veg boundary - and again spiked the control.
> 3. Took a compass bearing - and didn't go too fast - as there was no obvious attack point. Hit the first platform - and then contoured round to the next - came in a bit low - but quickly realised and clambered up the mud to find the control. Lost maybe 15 seconds.
> 4. Contoured round and then just headed for the rocky area - straight in, spiked control
> 5. Took a little while to work out the route choice - not obvious with the dark green in the way - went for tracks first, and then used the open area to climb the steep hill. Once at the top then took a bearing to hit the next open area and on to the main path, before cutting across and around the bramble veg boundary. Felt quite lucky as suddenly the control was in-front of me - so spiked - but probably more by luck
> 6. Took bearing and just headed for the first platform - spiked
> 7. Considered taking the better route choice of the long way round on the paths - but as I was using the run as nav training, thought I would see what going straight would look like. Split the long leg into smaller sections - and ticked off as I went. First straight up to main path - then cutting off towards the corner of the dark green - hitting the open area at the bottom - before crossing the next path and going straight up along the edge of the brambles. Decided I would go straight over at the very top into the next set of brambles - wasn't slowed too much. Then took the path to the sharp bend - and took a compass bearing - hoping that I might see 14 on the way. Got a bit pushed off the bearing in the brambles - but re-orientated once seeing the open area with rocks, meaning I could go straight into the control and spike. The straight route was about 4 mins slower than fast running on the path - so lesson learned - straight is only great if you can still run fast!
> 8. Wasn't going to go down and lose height - so contoured around to the main path, and then climbed straight up to the crags - spiked
> 9. Contoured to next big boulder and then on to next platform - spiked
> 10. Easier to go faster on the path to 10 - so dropped down and then back up again once hit the junction - spiked
> 11. Bearing and easily could see the re-entrant - spiked
> 12. Thought that the fence to the open field would be an easy catching feature - so ran faster - hit the path quickly and spiked control
> 13. Straight down the hill - no point in going across the brambles - cut off when saw larger bolder - spiked control.
> 14. Bearing to the big ditch - but lost too much height and came in too low - lost about 60 seconds trying to find the control - then realised I had just missed it to begin with
> 15. Down the hill on a bearing - straight to river and using the veg boundary so that I knew what side I would be on - then ran along to spike control
> 16. Long slog up the hill to the finish - contoured the first hill before heading straight up for the last bit
Did an easier course as racing this evening in the night league. Took it steady and just concentrated on navigation - only one minor 60 second error - otherwise all clean and spiked controls. Good fun.
Came first - not sure how - seems Jim's advice on Straight is Great alongside slower surer nav works. Who'd have thought?
https://www.ngoc.routegadget.co.uk/rg2/#138&ro...
https://www.strava.com/activities/2852286109/overv...
A bit of analysis:
> 1. Decided to find the ditch and use is as and attack point down to the main path. Hit the larger stream which was a nice catching feature and turned back on myself cross the path and down to the crag - control spiked.
> 2. Decided not to lose the height to go down to the broken path - as I wasn't sure if it was going to be there in the slippy rainy mud - so took the short climb back up the hill onto the main path, and then only cut down at the bend. Compared to the corner of the veg boundary - and again spiked the control.
> 3. Took a compass bearing - and didn't go too fast - as there was no obvious attack point. Hit the first platform - and then contoured round to the next - came in a bit low - but quickly realised and clambered up the mud to find the control. Lost maybe 15 seconds.
> 4. Contoured round and then just headed for the rocky area - straight in, spiked control
> 5. Took a little while to work out the route choice - not obvious with the dark green in the way - went for tracks first, and then used the open area to climb the steep hill. Once at the top then took a bearing to hit the next open area and on to the main path, before cutting across and around the bramble veg boundary. Felt quite lucky as suddenly the control was in-front of me - so spiked - but probably more by luck
> 6. Took bearing and just headed for the first platform - spiked
> 7. Considered taking the better route choice of the long way round on the paths - but as I was using the run as nav training, thought I would see what going straight would look like. Split the long leg into smaller sections - and ticked off as I went. First straight up to main path - then cutting off towards the corner of the dark green - hitting the open area at the bottom - before crossing the next path and going straight up along the edge of the brambles. Decided I would go straight over at the very top into the next set of brambles - wasn't slowed too much. Then took the path to the sharp bend - and took a compass bearing - hoping that I might see 14 on the way. Got a bit pushed off the bearing in the brambles - but re-orientated once seeing the open area with rocks, meaning I could go straight into the control and spike. The straight route was about 4 mins slower than fast running on the path - so lesson learned - straight is only great if you can still run fast!
> 8. Wasn't going to go down and lose height - so contoured around to the main path, and then climbed straight up to the crags - spiked
> 9. Contoured to next big boulder and then on to next platform - spiked
> 10. Easier to go faster on the path to 10 - so dropped down and then back up again once hit the junction - spiked
> 11. Bearing and easily could see the re-entrant - spiked
> 12. Thought that the fence to the open field would be an easy catching feature - so ran faster - hit the path quickly and spiked control
> 13. Straight down the hill - no point in going across the brambles - cut off when saw larger bolder - spiked control.
> 14. Bearing to the big ditch - but lost too much height and came in too low - lost about 60 seconds trying to find the control - then realised I had just missed it to begin with
> 15. Down the hill on a bearing - straight to river and using the veg boundary so that I knew what side I would be on - then ran along to spike control
> 16. Long slog up the hill to the finish - contoured the first hill before heading straight up for the last bit
Warm-down warm up/down 7:08 0.91 km (7:51 / km) +52m 6:07 / km
ahr:133 max:154
6 PM
Orienteering - Race Terrain race 59:41 7.12 km (8:23 / km) +162m 7:31 / km
ahr:136 max:171
Western Night League - should be called 20000 Leagues under the sea
All over the place - didn’t clock the map scale and spent the first 30 mins overshooting every control - doh!
Rain was biblical - along with the mud and the slippery trees rocks brambles - you name it - it was slippery.
Not as nice a race as earlier in the day
https://www.strava.com/activities/2853096199/overv...
All over the place - didn’t clock the map scale and spent the first 30 mins overshooting every control - doh!
Rain was biblical - along with the mud and the slippery trees rocks brambles - you name it - it was slippery.
Not as nice a race as earlier in the day
https://www.strava.com/activities/2853096199/overv...
Friday Nov 8, 2019 #
6 PM
Running - Off Road long 1:21:48 14.36 km (5:42 / km) +201m 5:19 / km
ahr:140 max:189
Boyz in the kingsHood
Longer slower run with ma dwag . Clear that Friday night in the ‘Wood means SkunkNight - every dark alley seemed to have a couple of yoofs with the obligatory ‘rite mate’ as I went past and they realised I wasn’t the Popo - and a fragrant waft of the local hemp bushes finest engulfing me and Bugsy. At least it made the run seem to fly by - but for some reason I’m really hungry now...
https://www.stryd.com/powercenter/run/517874850863...
https://www.strava.com/activities/2850567724/overv...
Longer slower run with ma dwag . Clear that Friday night in the ‘Wood means SkunkNight - every dark alley seemed to have a couple of yoofs with the obligatory ‘rite mate’ as I went past and they realised I wasn’t the Popo - and a fragrant waft of the local hemp bushes finest engulfing me and Bugsy. At least it made the run seem to fly by - but for some reason I’m really hungry now...
https://www.stryd.com/powercenter/run/517874850863...
https://www.strava.com/activities/2850567724/overv...
Wednesday Nov 6, 2019 #
6 PM
Running - Road / Track 1:07:01 11.02 km (6:05 / km) +102m 5:49 / km
ahr:135 max:182
Amy’s 5k PB - whoop whoop
Ran with Amy to her Pilates class - and being slightly late meant getting a move on, so 5k Pb time for her! Cracking job.
Then nice run back with me and Bugsy
https://www.stryd.com/powercenter/run/609878765712...
https://www.strava.com/activities/2846199161/overv...
Ran with Amy to her Pilates class - and being slightly late meant getting a move on, so 5k Pb time for her! Cracking job.
Then nice run back with me and Bugsy
https://www.stryd.com/powercenter/run/609878765712...
https://www.strava.com/activities/2846199161/overv...
Tuesday Nov 5, 2019 #
7 PM
Running - Off Road intervals 50:03 8.98 km (5:34 / km) +43m 5:26 / km
ahr:143 max:168
Efforts - especially when the Finnish 800 meter expert turns up!
BOK Tuesday training run - efforts on the downs - 2k warm-up then 5x2 mins and 5x1 min efforts - followed by a 2k warm down. Thought that finally I would be fit enough to lead out the pack tonight only to have a welcome new visitor from Finland who happens to have competitively run 400, 800 and 1500m races - made keeping up a challenge in itself! Pushed to 2:40 pace for the beginning of one of the 1min efforts - that was toughhhhh!!!
https://www.stryd.com/powercenter/run/496332185147...
https://www.strava.com/activities/2843692658/overv...
BOK Tuesday training run - efforts on the downs - 2k warm-up then 5x2 mins and 5x1 min efforts - followed by a 2k warm down. Thought that finally I would be fit enough to lead out the pack tonight only to have a welcome new visitor from Finland who happens to have competitively run 400, 800 and 1500m races - made keeping up a challenge in itself! Pushed to 2:40 pace for the beginning of one of the 1min efforts - that was toughhhhh!!!
https://www.stryd.com/powercenter/run/496332185147...
https://www.strava.com/activities/2843692658/overv...
Monday Nov 4, 2019 #
7 PM
Running - Off Road 42:02 7.91 km (5:19 / km) +112m 4:58 / km
ahr:145 max:194
Out with ma pooch
Really dark tonight so Bugsy needed a flashing red light to be seen - it was like watching aliens bobbing towards me when he was off the lead. Did a couple of hills for variety, and some strides in the middle of the run up on Rodway Hill.
https://www.stryd.com/powercenter/run/506426128367...
https://www.strava.com/activities/2841178791/overv...
Really dark tonight so Bugsy needed a flashing red light to be seen - it was like watching aliens bobbing towards me when he was off the lead. Did a couple of hills for variety, and some strides in the middle of the run up on Rodway Hill.
https://www.stryd.com/powercenter/run/506426128367...
https://www.strava.com/activities/2841178791/overv...