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Training Log Archive: A damp otter

In the 7 days ending Apr 22, 2013:

activity	#	time	miles		km		+m
Cycling	10	5:09:24	72.97	(4:14)	117.44	(2:38)
Orienteering	4	1:27:09	9.81	(8:53)	15.78	(5:31)	365	61 /	84c	72%
Warm up/ Warm down	9	1:08:28	6.65	(10:17)	10.71	(6:24)
Running	2	1:00:45	7.89	(7:42)	12.7	(4:47)	200
Total	21	8:45:46	97.33	(5:24)	156.63	(3:21)	565	61 /	84c	72%

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Monday Apr 22, 2013 #

Note

i will get round to updating my log sometime soon, weekend evaluation, sprint wasnt great, stupid mistake in the quail losing me 25 seconds and more importantly a spot in the A final in a tough tightly packed heat. middle was even worse, lost loads of time at the start and 2.5 mins on the long heather leg by finding none of the random burn trails, which i believe made it a bit of a unfair leg... oh well. 3rd M18, 4th M18, a little dissapointing but not really focused at all on the BSBM, its all about doing well at JWOC at the moment.

10 AM

Warm up/ Warm down warm up/down (warm up.) 7:10 [2] 1.05 km (6:50 / km)
shoes: Inov8 oroc 280

warm up, got to the first start.

Warm up/ Warm down warm up/down (warm up.) 7:10 [2] 1.05 km (6:50 / km)
shoes: Inov8 oroc 280

warm up, got to the first start.

11 AM

Orienteering (JWOC relay training) 24:01 [4] *** 3.22 km (7:28 / km) +100m 6:27 / km
spiked:5/14c shoes: Inov8 oroc 280

JWOC relay training on crich chase, good courses planned by Kris, terrible performance, terrible mind set, shin was hurting, laces kept coming un-done, lots of mistakes, lots of brambles, falling back on every leg, called it a day after the third rep, suprised how this managed to go so badly, i think it was mainly my shin aching which put me off quite a fair bit.

Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

12 PM

Warm up/ Warm down warm up/down (warm up) 6:55 [2] 1.07 km (6:28 / km)
shoes: Inov8 oroc 280

very short look at the warm up map, then just finding some soil and a stick to pretend to have a whistle.

Orienteering race (british middle distance) 35:19 [4] **** 5.96 km (5:56 / km) +190m 5:07 / km
spiked:19/24c shoes: Inov8 oroc 280

another disappointing race and performance, and this time a disappointing result too. started and never really got my head into the map, hesitated a lot to number one, and then a big miss on 2 which lost me 1:15, i just couldent get my head round the quarry and the vegitation mapping and came out on ther big path, then bad route to 4, a miss on 5 by going the wrong way, then it was ok for a bit, and then the massive unfair leg where i lost 2 mins just by not finding the random unmapped burntrail all the way through the heather, so instead i was just crawling through waist high heather!, then lewis caught me and i was bahind him for 5 controls, then got ahead and stayed ahead to the finish. dissapointing performance, once again i should have read the details before, and really i had no focus on this race at all, no taper, so i got what i would have expected. 4th 24 secs off of 2nd.

http://www.dvo.org.uk/cgi-bin/reitti.pl?act=map&id...

1 PM

Warm up/ Warm down warm up/down (warm down) 5:52 [2] 0.91 km (6:27 / km)
shoes: Inov8 oroc 280

warm down with aidan.

Course 1 - Splits

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

10 AM

Warm up/ Warm down (warm up) 5:30 [2] 0.65 km (8:28 / km)
shoes: Inov8 f-lite 195 (red)

short warm up for qualifier, head not really in the game, no real aim, feeling a bit tired from thursday + left shin a bit sore.

11 AM

Orienteering race (british sprint qualifier) 14:14 [5] *** 3.52 km (4:03 / km) +35m 3:51 / km
spiked:19/22c shoes: Inov8 f-lite 195 (red)

british sprint champs qualifier - A1
really unprepared from the start, things cam back to haunt be, i.e not reading the final details, and realising everything was pretty much crossable, started ok got the first 5 fine, and at good speed, then it went a bit curve shaped in the middle with a slight overshoot and 8 second loss on 6, then refocused and was going fine, although not feeling fast in the legs, then a good 10 second hesitation on 13 when i couldenrt see the building mid leg, then the mistake that cost be the A final , a 25 second loss, by mis-reading the buildings on 16, then missed the optimum route to 18. a bit annoyed finished 10nth on heat only 13 seconds off qualifiying for the A final so my heat was certainly tightly packed with decent runners, my time would have qualified easily in any other heat, winner was murray in 12:35.

Warm up/ Warm down warm up/down (warm down ) 8:14 [2] 1.37 km (6:01 / km)
shoes: Inov8 f-lite 195 (red)

warming down with some of the boys.

2 PM

Warm up/ Warm down warm up/down (warm up) 7:54 [2] 1.32 km (5:59 / km)
shoes: Inov8 f-lite 195 (red)

warming up for the sprint final, not really a very organized warm up.

Orienteering race (British sprint Final) 13:35 [4] **** 3.08 km (4:25 / km) +40m 4:08 / km
spiked:18/24c shoes: Inov8 f-lite 195 (red)

British sprint champs Final, much harder than the qualifier, and my performance was very poor, although the result came out alright, i just seemed to be taking terrible route choices to every single control, probably by not looking carefully enough at the map, and making rash decisions, this happened on about 6-7 controls, also lost about 10 seconds on #9 by just not seeing it !
#

my bad route choices can be seen on route gadget = http://www.leioc.routegadget.co.uk/leioc/reitti.cg...

course B1
3rd best M18 of the day.

3 PM

Warm up/ Warm down warm up/down (warm down) 7:54 [2] 1.32 km (5:59 / km)
shoes: Inov8 f-lite 195 (red)

group warm down.

Friday Apr 19, 2013 #

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college, back wheel of my bike is really not in a good shape, its got a massive bulge !

2 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

back from college, not tapering at all for the BSBM on the weekend, went through the park as the weather was really nice :-)

Thursday Apr 18, 2013 #

10 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college

4 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

really really windy today.

6 PM

Cycling (to coombe dingle.) 32:00 [2] 12.4 km (2:35 / km)

strong headwind the whole way made it tougher than it should have been !, still a nice and reasonby sunny evening, via stapleton road, muller road, wellington hill , henleaze, coombe dingle.

7 PM

Running hills (blaise fartlek session) 43:40 [4] 8.14 km (5:22 / km) +200m 4:47 / km
shoes: Inov8 f-lite 195 (red)

hilly fartlek out with felix round Blaise again, same sort of set up, maybe a little bit easier than last week, and certainly shorter, but the hardest hill was certainly harder with the 70m steep push up from the stream all the way to the folly, these runs are certainly good practise for the JWOC long terrain, downside on this run was that the muscle down the inside of my right shin hurt a lot !, maybe from cycling im not sure, doesn't feel great though :L

8 PM

Cycling (back from west bury) 27:24 [2] 11.04 km (2:29 / km)

just got back in the light, really quick going with the tailwind behind all the way :-), took a detour which certainly paid off and was much faster, through lockleaze and round the back of UWE.

not tapering or aiming for the BSBM, hence the high volume.

Wednesday Apr 17, 2013 #

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

into college, then walked over to emma's at about 4 ish.

8 PM

Cycling (home from emma's) 40:00 [2] 14.2 km (2:49 / km)

taking it easy.

Tuesday Apr 16, 2013 #

8 AM

Cycling (into college) 30:00 [2] 11.4 km (2:38 / km)

in.

4 PM

Cycling (home from college) 30:00 [2] 11.4 km (2:38 / km)

out.

7 PM

Warm up/ Warm down warm up/down (warm up) 7:39 [2] 1.4 km (5:28 / km)
shoes: Inov8 f-lite 195 (red)

warming up round the field.

Running intervals (4,3,2,1,0.5) 17:05 [5] 4.56 km (3:45 / km)
shoes: Inov8 f-lite 195 (red)

intervals at the track again, me and felix were put into Richard's group to get a bit more distance into the session, the session was a simple 4 laps, 3 laps, 2 laps, 1 lap, 200m, could still feel the length of sundays run in my legs somewhat so legs wernt feeling great, running just behind felix for all, except the 400 which we raced and drew, times were roughly 5:08, 3:50, 2:30, 68, 30, i didnt have much left in me for the 200 as i didnt realise we were doing it, so me and felix went a bit harder on the 400. good session, nice and sunny, nice to do some longer stuff for a change.

8 PM

Warm up/ Warm down warm up/down (warm down ) 4:10 [2] 0.57 km (7:19 / km)
shoes: Inov8 f-lite 195 (red)

warm down with felix round the field.

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