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Training Log Archive: Mark3

In the 7 days ending Jul 26, 2015:

activity # timemileskm+m
  Running3 2:37:40 20.56(7:40) 33.09(4:46) 830
  Orienteering2 1:12:07 10.5(6:52) 16.9(4:16) 264
  Total5 3:49:47 31.06(7:24) 49.99(4:36) 1094

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Sunday Jul 26, 2015 #

Running race (Bath Very Long HM) 2:06:54 [5] 26.55 km (4:47 / km) +700m 4:13 / km
ahr:151 max:171

This was much better than last time (despite my dire warning to myself not to do it again (which I ignored)).

The torrential rain 5 minutes before the start let up to a light drizzle throughout the race, which wasn't unpleasant. Pretty wet underfoot which suited me.

Much better signage this year (and also looking at the O map and working out both where we went wrong last year and the correct route) meant no getting lost - hooray!

Leading till about 7k; deliberately slowed down on the hill down from the uni since it was on-road. Caught by Imanol (another B+W) and we ran the next 4k together along the canal. I was convinced we had a B+W 1,2 sewn up; he started to pull away up the hill and then suddenly we were both passed by someone who was clearly an uphill specialist.

Him and Imanol then disappeared totally up the hill and I didn't see them for ages; then we had some lovely off road downhill which I destroyed to overtake them both at around 14k. They were both wearing road shoes which had a lot to do with this.

They both disappeared again immediately up the next hill, but I caught Imanol at another downhill offroad muddy steps section at 17.5k or so and stayed ahead until 20k unfortunately for me the last downhill was on the road and he caught me back up again, and was quicker along the canal.

REally pleased with my 4k along the canal at the end; running about 4:15s which were 5 min ks last year, not bad after 20k with lots of hills I don't think.

Even managed to keep running up the hill to Bath Uni (albeit at 6 min ks) but it was a stagger last year, so really pleased.

Solid 3rd place, and not too dead at the end.
50 secs down on Imanol and a massive 5 mins down on the leader - however apparently he does ironmans, so...

Saturday Jul 25, 2015 #

(rest day)

Very tight left calf.

Friday Jul 24, 2015 #

(rest day)

Really busy day at work at then marking this evening.

I vow not to sign up for marking in future.

Despite the money.

Thursday Jul 23, 2015 #

Orienteering race (Chepstow urban) 32:50 [5] 7.4 km (4:26 / km) +157m 4:01 / km
ahr:139 max:169 shoes: Adidas Boost

3rd (probably), about 10s down on Tom, a few small mistakes

1 - didn't run diagonal,went complicated way unnecessarily,15s
15 - one entrance too early, 15s
16 - missed an alleyway (understandable) and also a large park (unforgivable) and so chose very poor route - 30s

Some slight faffing due to incorrect symbol sizes but wasn't that bad.

1 min lost; Tom lost 30s or so on 5,so if we'd both have been clean I think I might just have edged him today,but we were seconds apart on most splits.

Wasn't planning on going to the last one in the league but might have to now to secure the victory - I have a 1,2,3 and Tom has a 1,2 so just needs a 2nd to win, which is pretty certain unless I go...

Wednesday Jul 22, 2015 #

Orienteering race (BOK Urban little stoke) 39:17 [5] 9.5 km (4:08 / km) +107m 3:55 / km
ahr:155 max:169 shoes: Adidas Boost


One disastrous 2 min error, otherwise a couple of bad choices but not too bad. Head not really in the game, though, not sure why.

3 - lost concentration planning 4 and turned left too early up road rather than path, 20s
5 - should've gone round road, instead didn't make a decision soon enough and so did half of the straighter route and then bailed anyway, 30s
11 - distracted by Paul...but just not concentrating enough anyway.and I need to be able to deal with distractions!! Missed the best route to the south as had folded that edge...then turned right instead of left and added at least 500m distance...shocking.I think the main reason for this is probably knowing the area too well having lived on the map for quite a while.2 min loss.

No other real mistakes, so 3 mins lost, feels about right as that would put me somewhere near Tom, but he deserved to beat me today.

Tuesday Jul 21, 2015 #

Running race (Eastville park 3x1m relay) 5:33 [5] 1.0 mi (5:33 / mi) +22m 5:12 / mi
ahr:156 max:173 shoes: Saucony Virrata 2

2nd place (leg and team) out of 40 or so teams

Set off ludicrously fast (2:40 ks) and maintained sub 3 min pace for a minute or so down the hill...then regretted that and dropped to 4 min pace or so up some of the hill.

Good to see both Tom and Charlie doing very similar times to finish in a solid 2nd...miles behind our 'A' team though!

We have some very impressive juniors who were averaging 6:10 each which is scarily fast for primary school kids...

Monday Jul 20, 2015 #

Running intervals (Off road intervals) 25:13 [4] 4.93 km (5:07 / km) +108m 4:37 / km
ahr:135 max:163 shoes: Saucony Kinvara 4

3x1 mile relay tomorrow and didn't want to get shouted at by Chris again (also vaguely picking up on that intervals before a race aren't the best idea), so did my own short interval session.

1100m,700m,600m,1100m (90s)

1100s - 4:25,18
700 - 2:31
600 - 2:22

On grass, with a hill, not exact distances.will use these as a benchmark...

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