Training Log Archive: Mark TwoIn the 7 days ending Jan 20, 2019:
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Sunday Jan 20, 2019 #
8 AM
Orienteering 52:12 [3] 5.5 km (9:29 / km) +160m 8:17 / km
Checking some controls before the NGOC gallopen at Blakeney.
12 PM
Orienteering race 50:06 [4] 6.2 km (8:05 / km) +270m 6:38 / km
Forest was in such lovely condition, and I was getting a bit cold standing around, so couldn't resist doing some orienteering. Picked up a Blue map and ran the course non-comp - dibbed but didn't register or download. Pleased to get within 2.5 mins of Phil - tho' obviosly I knew nearly all the sites - so not sure how much that really tells me, but I'll allow myself to be encouraged. And it was certainly good fun in any case.
Saturday Jan 19, 2019 #
8 AM
Run 15:00 [2] 1.5 km (10:00 / km) +10m 9:41 / km
Warm up.
9 AM
Road race race 21:08 [4] 5.0 km (4:14 / km) +20m 4:09 / km
As we had already hung the exercises for the WJS/BOK training, was able to take in the Severn Bridge parkrun on the way to New Beechenhurst. Raining as we drove along motorway, and I had visions of being doused by lorry spray , but it had stopped by the time we got to Chepstow. Slower than last week - a bit of a head wind on the first half - probably a bigger impediment than the liitle bit of climb - but happy that I seem to be making progress.
12 PM
Orienteering 1:00:00 [3] 5.0 km (12:00 / km) +30m 11:39 / km
WJS training on New Beechenhurst
Shaddowing Ffion on Control Pick and Reuben on a "planning the leg backwards" pairs exercise we adapted from an exercise Ant Squire showed us last week at the coaching conference.
Shaddowing Ffion on Control Pick and Reuben on a "planning the leg backwards" pairs exercise we adapted from an exercise Ant Squire showed us last week at the coaching conference.
Friday Jan 18, 2019 #
11 AM
Orienteering 1:36:00 [2] 10.29 km (9:20 / km) +209m 8:28 / km
Hanging tapes in New Beechenhurst for Saturday's WJS training.
Good to be able to get them out the day before instead of the usual early morning rush. Also has enabeled us to adjust things a little bit to take into account some recent forestry work.
Good to be able to get them out the day before instead of the usual early morning rush. Also has enabeled us to adjust things a little bit to take into account some recent forestry work.
Thursday Jan 17, 2019 #
9 AM
Strength & Conditioning 45:00 [3]
1 PM
Fartlek 59:49 [4] 8.69 km (6:53 / km) +326m 5:48 / km
Taxi driver duty for the day. But time in the middle of the day for a run on the Malverns. Parked up near British camp and went North along the crest with a few efforts on the hills. back along the Eastern side.
Tuesday Jan 15, 2019 #
7 PM
Run 1:02:49 [3] 9.6 km (6:33 / km) +413m 5:23 / km
Run from the MDC soup kitchin . Basically over the Craig yr Allt race route, but from the opposite end of the hill - so up from Taffs Well to the Taff trail , up over the second half of the race, a little loop thru the woods to the race start, then back to the Taff Trail via the first half of the race route.
I went with the faster group, close to the back but OK.
20+ people out which made things a bit of a squeeze at Marcus's , but very sociable.
I went with the faster group, close to the back but OK.
20+ people out which made things a bit of a squeeze at Marcus's , but very sociable.
Monday Jan 14, 2019 #
10 AM
Strength & Conditioning 45:00 [3]
6 PM
Run 1:17:25 [3] 12.38 km (6:15 / km) +216m 5:45 / km
Monday night run from Keith's with Ben, Megan and Keith. Pleasant trot around Leigh Woods. Keith suffering a bit, so cut down to the tow path whilst Ben and Meg did a further loop at the top end into Garlic Valley.