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Training Log Archive: KingTim

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  Orienteering2 1:01:47 6.11(10:06) 9.84(6:17) 182
  Run - Road1 50:40 7.46(6:48) 12.0(4:13) 47
  Run - Off road1 11:00 1.24(8:51) 2.0(5:30)
  Total3 2:03:27 14.81(8:20) 23.84(5:11) 229

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Saturday Apr 7, 2012 #

Orienteering race (JK Middle Race) 42:14 [4] 5.78 km (7:18 / km) +182m 6:19 / km
shoes: Inov-8 Oroc 340

Dunalastair (Loch Tummel). M21E 5.1km.

A great race on what I found to be tough terrain. Caught 2 mins up on Jonathan Rhys by no.3 and we played cat & mouse for the rest of the course. Made it a very exciting race, neither of us being able to get far enough ahead to get away. Found the terrain very hard to get any speed through and felt totally sapped by the end.

Lost some significant time on no.6 which I guess lost me a handful of places.

45th. Ahead of John, but behind Quiche.

Run - Off road warm up/down 11:00 [2] 2.0 km (5:30 / km)
shoes: Inov-8 Oroc 340

Jog to the start.

Friday Apr 6, 2012 #

Orienteering race (JK Sprint) 19:33 [4] 4.06 km (4:49 / km)
shoes: Inov-8 Terrafly 303

Livingston Almondvale. M21E 2.7km.

Great fun, but took it too conservatively to get a good result. Despite the conservative approach I still made a couple of big ballsups. Way off the mark on the results list - 62nd, but just 1 second behind Schnitzel.

Sunday Apr 1, 2012 #

9 AM

Run - Road warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 Road-X 255

Warm up jog for the Bournemouth Bay 10k. Little jog westwards along the prom and up the West Cliff Zig Zag to get the heart pumping. Far too many people about to make it a proper warm-up though.

And then while in the start lane the start was delayed by 7 minutes so quickly cooled back down in the 3 degrees in the shade of the pier.

Run - Road race (Bournemouth Bay 10k) 35:40 [5] 10.0 km (3:34 / km) +47m 3:29 / km
shoes: Inov-8 Road-X 255

A beautiful sunny day, but chuffing cold standing around in a vest in the shade at the start.

Set off nice and fast in the leading pack, with one guy rapidly making his way over the horizon, a league above the rest of us.

After the punters dropped off the front in the first km or so, I settled into 4th/5th alongside another guy, with 2&3 about 100m ahead. A bit of a headwind that picked up over the first 5km seemed to slow the 2 in front of us and we caught them up at about 4km. I took the lead of this pack just before the steep climb up the zigzags and held 2nd place up the climb and for the next 3km along the cliff top back towards Bomo.

Stitch set in just before the drop back down to Boscombe Pier and my pace dropped, putting me back into 4th place. I fought to keep up with them but they slowly got away. With the wind behind me I was sustaining 3:30/km on the final few km back on the prom, but it wasn't enough to win any places back. Finished in a comfortable 4th place, bang on my pb time.

A great race, lovely day, and stunning route. Very happy with my run matching my pb - with the zigzag cliff climb I wasn't anticipating this to be a pb course.

Well done to Laura for getting a new pb by 11sec after no running for over 2 weeks with a sinusitis virus.

Didn't do a very good job of spotting the km markers along the route so missed a load of splits:
1-3km : 3:35/km
4km : 3:36
5-8km : 3:38/km
9km : 3:29
10km : 3:26

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