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Training Log Archive: AlistairH

In the 7 days ending Apr 21:

activity # timemileskm+m
  Running4 2:58:30 19.55(9:08) 31.46(5:40) 167
  Orienteering3 2:37:57 11.51 18.52 211
  Total6 5:36:27 31.06 49.98 378
averages - weight:84.5kg

» now

Sunday Apr 21 #

Orienteering race 1:23:00 [5] 12.72 km (6:32 / km) +211m 6:02 / km
shoes: Mudclaw 300 (Blue)

JK 2019 day 3 @ Cold Ash. Missed control 6 (not an EMIT error sadly, I ran straight to 7), otherwise would have been about 83'45 = 13/14th which I would have been happy with. Very hot day, started calmly trying to get into a good steady rhythm and did get the "running for a while through a forest navigating with a map" feeling going. Tiring towards the end but got a fair amount of good running in first. Course generally good although control 18 was a trail race (which I was 8th or 9th on). Errors not substantial apart from the fatal one. At 12 I used 30 seconds going back to the control to check I had punched.

Saturday Apr 20 #

Orienteering warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Mudclaw 300 (Blue)

Orienteering race 47:47 [4]

Jk middle distance at old windmill hill. 24th M45. A long way off the pace. Very hot day which sometimes suits me but I was quite fatigued from early on (13th at control 7 then consistently slower), struggling with strength on any of the hills and pfaffing a bit with the nav. Before the race I remembered that my recent mistakes at the JK/British have mostly been due to leaving a control a bit too far off line and then ending up in a different block to the one I think and making it fit. So I was very determined not to do that. Then I did just that leaving 7 about 45 degrees off and ending up relocating (maybe 2 mins) so I decided to be extra careful as this is obviously a problem, then I did the same thing coming out of 16 too left and ending up one hill over...

Error log:
2: 30", lack of precision in control circle
8: 2', leaving control in wrong direction/went wrong straight after control
16, 50", lazy route choice
17: 1'20", left control in wrong direction/"cross n paths" error
18: 50", pfaffing in control circle although control easy
23: 30", lack of confidence, pulling up too soon due to other control

Friday Apr 19 #

Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
weight:85kg shoes: Gel 1000s Grey Apr 2019

Orienteering race 17:10 [5] 4.0 km (4:18 / km)
shoes: Gel 1000s Grey Apr 2019

Jk sprint @ Aldershot barracks. M45. 21st +17% to AndyS. Hmm, although that probably is about right given current fitness I had hoped for a little better. I did feel quite slow and fairly fatigued. Maybe I should have rested up a bit more. One 10” error not spotting gap in building after 14, one 5-10” error going past 18 to 17 which turned out to be more of a detour/I got less benefit from ‘keeping going in the same direction’ than I thought.

Thursday Apr 18 #

weight:84.3kg (rest day)

Wednesday Apr 17 #

Running 25:48 [1] 4.58 km (5:38 / km)
weight:84.3kg shoes: Gel 1000s Grey Apr 2019

IW, could be fresher.

Running 25:01 [3] 4.45 km (5:37 / km)
shoes: Gel 1000s Grey Apr 2019

HFW, could still be fresher.

Tuesday Apr 16 #

Running 25:48 [1] 4.58 km (5:38 / km)
weight:83.9kg shoes: Gel 1000s Grey Apr 2019


Running 34:40 [1] 6.25 km (5:33 / km) +167m 4:54 / km
shoes: Gel 1000s Grey Apr 2019

HFW - a little further up the canal and back over Craiglockhart hill. Not feeling too bad despite 70k rolling.

Monday Apr 15 #

Running 27:59 [1] 4.54 km (6:10 / km)
weight:84.9kg shoes: Gel 1000s Grey Apr 2019

IW. Tired although not overly so.

Running 27:14 [1] 5.06 km (5:23 / km)
shoes: Gel 1000s Grey Apr 2019

HFW, felt quite good although legs tired and went at a reasonable pace.

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