Training Log Archive: MalIn the 7 days ending Mar 13, 2011:
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Sunday Mar 13, 2011 #
Orienteering race 1:12:13 [5] *** 12.0 km (6:01 / km) +440m 5:05 / km
spiked:19/21c shoes: Inov-8 X-Talons
Had a pretty good race but could feel yesterday in my legs as soon as I'd started although managed to keep going pretty well all the way round. Lost probably about 60-90secs overall on mistakes a bit dissapointed with myself on no.6 as I contoured too far and had to come back, lost about 30-45seconds. No.2, just a small over-shoot ran to where I could see a control rather than navigating to my own, 10-15secs? Then just a few small hesitations apart from that.
As the forest was so nice I decided to straight line it on most of my controls and it worked alright although on the long leg lost probably 30secs to the optimum route.
Think I ended up 2 on the course about 2mins behind James and 4th on the course 4mins behind Crickmore and 13seconds behind Pete Bray. Really pleased with the weekend as there is definate improvement on last year
Map
Orienteering warm up/down 40:00 [3] 3.5 km (11:26 / km)
shoes: Inov-8 X-Talons
Jog around the field afterwards with Jenny Evans felt knackered!
Saturday Mar 12, 2011 #
Orienteering 22:05 [5] *** 3.6 km (6:08 / km) +145m 5:06 / km
spiked:10/11c shoes: Inov-8 X-Talons
Had a really good race, a little bit lucky I felt in places as I seemed to just be running in roughly the right direction sometimes but only lost about 10-15seconds all together. Found it hard on the hills later on but managed to keep going placed 17th only a few seconds behind Duncan Archer and Jonny Crickmore
Map
Orienteering warm up/down 20:00 [3] 1.5 km (13:20 / km)
shoes: Inov-8 X-Talons
Jog around afterwards to keep loose for the second race
Orienteering race 20:23 [5] *** 3.5 km (5:49 / km) +170m 4:41 / km
spiked:14/14c shoes: Inov-8 X-Talons
Had another good run but didn't really do that much navigating, coming out of the start saw Duncan Archer just infront of me so nailed it on to his shoulder then pretty much tailed him the whole way round. Managed to keep a vague knowledge of where I was going, we caught Jonny Crickmore and some Swedish guy up at 2 and trained it round through the spectator and back round towards the end. Had to let them go towards the end as my legs gave up a bit on the last hills. Managed to keep my spot and exted the gap behind me.
Map
Orienteering warm up/down 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov-8 X-Talons
Jog afterward with Bazil, then James joined in too
Friday Mar 11, 2011 #
Note
(rest day)
Travelling down to Oxford
Thursday Mar 10, 2011 #
Note
rhr:40 slept:8.0 (rest day)
Don't know whats up with me at the moment, try get out for a loosener tomorrow
S and C (Flexibility) 10:00 [0]
Wednesday Mar 9, 2011 #
Note
rhr:40 slept:10.5 (rest day)
Still tired! Not going to run today to try make sure I'm good for the weekend
S and C 30:00 [0]
Tuesday Mar 8, 2011 #
Note
rhr:39 slept:10.5
Orienteering intervals (Sprint Training) 50:00 [4] *** 6.42 km (7:47 / km) +90m 7:17 / km
ahr:162 spiked:40/43c shoes: Asic GT 2140
1st set was good although felt a bit slow in the legs
2nd set was good, was on a different gaffle to Treb and Bommy T who were around me but closed on them on the butterfly
3rd set, quite shaky and slow, missed a few little paths I wanted to take and got distracted by a group of kids jumping in front of me ended up navigating from 33 to 35 instead of 34.
4th set found it a bit boring and dead running, hard going up the hills trying to hold on to Bommy T and take different routes.
Actual distance roughly 9km
Map
Orienteering warm up/down 24:00 [3] 4.1 km (5:51 / km) +45m 5:33 / km
ahr:154 shoes: Asic GT 2140
Jog back from Crookes valley
S and C (Flexibility) 10:00 [0]
Monday Mar 7, 2011 #
Note
rhr:43 slept:10.0
Loved the weekend it was really good fun and although a little dissapointed still got lots of positives. Bit of an easier week this week before the JOK and Hambledon
Running 35:00 [3] 7.24 km (4:50 / km) +10m 4:48 / km
ahr:151 shoes: Asic's GT-2150
S and C 50:00 [3] 3.0 km (16:40 / km)
ahr:119 shoes: Asic's GT-2150
S and C 13:00 [3] 2.6 km (5:00 / km) +25m 4:46 / km
ahr:150 shoes: Asic's GT-2150