Training Log Archive: ba-baIn the 7 days ending Mar 31, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||
|
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Sunday Mar 31, 2013 #
Orienteering long (JK Classic, Cold Ash) 2:13:15 [3] **** 21.0 km (6:21 / km) +400m 5:48 / km
spiked:29/38c slept:7.0 shoes: Mudclaw 333 (4)
Slipped into cruise-control for this. Unfortunately the satnav went on the blink at some pretty important times. Poor direction out of controls cost me early on (3mins at 4), but in general I was going OK, just without drive.
Poor direction out of 12 (20sec) and 13(1min), then compoounded this by losing it after the field on #14 - wrong path, didn't find the opath near the control then no plan to rectify. Relocated way down at the stream (6min). Saw BommyT through the bushes as I punched, he didn't catch me until 20 though. Then I got more into it (although still a bit ploddy), generally pretty clean in the circle. Wine-gums kicked in at 32 and I eased away from Tom, but still missed 30secs on each of 36 and 37.
However, I managed to punch all the correct controls in the correct order.
Should have put in more effort at the start as may have got into the groove. A long way down on people I should be near. However, I set off at a steady pace, still felt strong at the end and, %wise was much better off easing a poor(ish) run, than last year's JK classic
Saturday Mar 30, 2013 #
Running - Road warm up/down 4:39 [3] 0.9 km (5:09 / km) +45m 4:08 / km
shoes: Mudclaw 333 (4)
Orienteering race (JK Middle, Hambledon) 40:56 [5] **** 7.37 km (5:33 / km) +219m 4:50 / km
spiked:13/20c shoes: Mudclaw 333 (4)
Somehow spiked 1 despite realising half-way I had no plan or bearing. I then spannered 1min on #2. Then got direction all wrong crossing the valley to #10, ending up on the southern enclosure (1min). Then suffered up the sharp hills. Got the right route to #17 but the execution was pretty hilarious. Then too low on 19. Should have been comfortably under 40.
Eddie, Josh and Jamie P, amongst others, showing me how it should be done
Running - Road warm up/down 14:52 [1] 2.78 km (5:21 / km) +87m 4:38 / km
shoes: Mudclaw 333 (4)
Friday Mar 29, 2013 #
Running - Road warm up/down 22:11 [2] 4.93 km (4:30 / km) +16m 4:26 / km
shoes: X-talon 212 (2)
Orienteering - Urban race (JK Sprint, Whiteknights) 15:51 [5] *** 3.6 km (4:24 / km) +15m 4:19 / km
spiked:12/19c slept:8.0 shoes: X-talon 212 (2)
Never on top with the nav (a theme all weekend). Was in the top-30 overall until 10/11, but then my lack of speed-endurance showed and I dropped to 47th-ish.
Got lucky seeing someone get caught out at 6 so I didn't. Fluffed 13 despite getting a good look at it from spectator. Very hesitant to 17. Can do much better, as shown by a distinctly average bof score.
Running - Road warm up/down 11:56 [2] 2.53 km (4:43 / km) +7m 4:39 / km
shoes: X-talon 212 (2)
Wednesday Mar 27, 2013 #
Note
Running - Road 31:43 7.31 km (4:20 / km) +8m 4:19 / km
slept:8.0 shoes: NB580 Blue
Tuesday Mar 26, 2013 #
Running - Road 1:09:45 15.59 km (4:28 / km) +19m 4:27 / km
slept:7.5 shoes: NB580 Blue
Did 41mins to get warmed up then into a set of 10x220m between the Infinity Bridge and the Boat Club. Gave myself lots of reasons to jib this but glad I did it, if only to show the Boot Camp on the bridge plaza how to do stuff for free. Even reps were into a headwind (and so odds were with a tailwind) but all were between 37-41 (rec 45-55sec jog), suggesting I was fannying about a bit on the assisted ones.
This is my only speedwork before JK sprint. Cramming.
Then 13min jog home. Passed a lass wearing hotpants, Tshirt and a headband. Maybe she just wanted a hug from a warm bloke?
Monday Mar 25, 2013 #
Running - Road 50:54 11.13 km (4:34 / km) +18m 4:32 / km
slept:7.5 shoes: NB580 Blue
Running - Road 5:31 [2] 1.2 km (4:36 / km) +2m 4:34 / km
shoes: NB580 Blue