Training Log Archive: Jon XIn the 7 days ending Aug 4, 2018:
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Saturday Aug 4, 2018 #
Running race 4:21:40 27.04 km (9:41 / km) +2126m 6:57 / km
ahr:130 max:157 shoes: Black Inov8 Apr17
102nd place, 9th V50.
Great race. Nice day up on the fell so (cloud on top of Gable aside) good views too.
Moved through quite a few places in the second half of the race, properly tired at the finish.
Results (and splits)
http://live.sportident.co.uk/home/multistage/stage...
Friday Aug 3, 2018 #
Running 8:04 1.06 km (7:37 / km) +22m 6:55 / km
ahr:115 max:159
Orienteering 43:16 4.51 km (9:35 / km) +171m 8:04 / km
ahr:135 max:148 shoes: VJ Falcon May 2018
M50L, 7th place. Winner Charlie 35:55.
Not good. But as Nigel B and Dominique M were even worse, it turns out all I had to do for 2nd place overall was punch control 14 on day 4, or else find either control 11 or control 12 without error today. Not both of 11&12, just one of them. Instead I dropped three mins at #11 and then three mins at #12. Hmmm.
Running 4:26 [3] 0.53 km (8:18 / km)
Thursday Aug 2, 2018 #
Running warm up/down 11:31 1.53 km (7:33 / km) +54m 6:25 / km
ahr:115 max:131 shoes: Inov8 210 July 2018
Orienteering race 58:38 10.44 km (5:37 / km) +152m 5:14 / km
ahr:145 max:155 shoes: Inov8 210 July 2018
M50L, DSQ. Third fastest time but didn’t punch #14, ran pretty much right past it. Punched 13 then navigated 14-15, didn’t realise as 13&14 were close together.
Didn’t start well, a bit left on #3 and dragged further left by a wrong control (-1min). Then at #6 checked some rocks above the correct crag, then went across to the next spur and had to come back (-2mins). Also on long leg 4-5, saw the track route but chose to go straight - bad decision as Charlie was 1.5mins quicker taking the track.
Ran well back from #6 (brain fade at 14 aside), got some time back vs Charlie (55mins) and Dominique Moller who ran 58:22.
Charlie was 5mins up on me at #8 and dangerously close to catching me 6mins! Relieved at finish to have held him off but then it turned out to be irrelevant anyway (if he had caught maybe I wouldn’t have missed 14...).
So it seems I won’t be discarding Day 1 after all!
Running warm up/down 7:29 [1] 0.94 km (8:00 / km) +20m 7:14 / km
shoes: Inov8 210 July 2018
Wednesday Aug 1, 2018 #
Mountain run/walk 1:59:33 [3] 8.7 km (13:44 / km) +739m 9:38 / km
shoes: Black Inov8 Apr17
Tuesday Jul 31, 2018 #
Running warm up/down 9:50 1.1 km (8:58 / km) +129m 5:39 / km
ahr:121 max:130 shoes: VJ Falcon May 2018
Orienteering race 56:35 7.61 km (7:26 / km) +246m 6:24 / km
ahr:141 max:155 shoes: VJ Falcon May 2018
M50L, 1st place. (Tim G 57:49, Nigel B 58:58, Duncan H 59:49, Charlie 60:28. Best M45L Pete Ward 57:32).
Mixed reviews for the terrain from the early starters but I thought it was fine, planner did a good job and gave us a course with decent variety.
Late start probably worth a minute or two, particularly the out-and-back to #6 and back from #7 had a visible trod. No such luck in the open area at the start or the rough heather on 4-5, plus the unmapped felling on 12-13 was too rough to have tracked up!
Nav generally okay, lost some seconds dithering on route 3-4 but think right (back through the start) was better, particularly as it proved possible to cut the corner through the dark/walk green before the final climb. May have got the route but lost 20-30sec in the circle when didn’t see path junction attackpoint and overran.
Lost time at #9 when the mapped windy path was so made up and new looking, was worried it was an unmapped new MTB trail and took time (45s?) to check.
Also lost 20-30s at #11, on line but then lured in to checking the wrong control early and left.
Had pushed hard in the open at the far end and sneaked past Andy T (4mins) somewhere, he caught back to me on descent to #8. Having him close by pushed me on to stay ahead on the flat/downhill from 11-12-13-14-F, worked hard!
Running warm up/down 5:43 [1] 0.78 km (7:22 / km) +10m 6:56 / km
shoes: VJ Falcon May 2018
Monday Jul 30, 2018 #
Running warm up/down 19:26 1.59 km (12:12 / km) +274m 6:33 / km
ahr:122 max:132 shoes: VJ Falcon May 2018
Orienteering race 51:22 8.03 km (6:24 / km) +218m 5:38 / km
ahr:143 max:153 shoes: VJ Falcon May 2018
M50L, 2nd place (+0:51 from Charlie). Next was Dominique Muller 52:02 (same time as Pete Ward to win M45L).
Yesterday max heart rate was 142, today average heart rate was 143. Pretty much summarises the difference between the two performances...
Today I missed a minute not reading the detail in the circle at #6 but concentrated okay apart from that, just a few hesitations plus a momentary poor direction failing to find my path on exit from #3 (crossed it without noticing). Happy enough although would have been nice to avoid the error and sneak ahead of Charlie for the win!
Running warm up/down 11:50 1.34 km (8:49 / km)
ahr:95 max:110 shoes: VJ Falcon May 2018
Sunday Jul 29, 2018 #
Running warm up/down 19:00 2.38 km (7:58 / km) +247m 5:15 / km
ahr:132 max:146 shoes: VJ Falcon May 2018
Orienteering race 1:14:00 9.0 km (8:13 / km) +408m 6:42 / km
ahr:124 max:142 shoes: VJ Falcon May 2018
M50L, 7th place. Winner Charlie (61 mins...)
Average and max heart rate both lower for the race than the run to the start. Hmmm. Might try reading the map more carefully tomorrow to reduce the amount of standing around somewhere past/below/above the correct control location....
Running warm up/down 25:38 2.51 km (10:14 / km)
ahr:86 max:100 shoes: VJ Falcon May 2018