Training Log Archive: KeithIn the 7 days ending Mar 25, 2012:
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Sunday Mar 25, 2012 #
Orienteering 40:08 [4] 6.5 km (6:10 / km)
shoes: Roclite 315
British Middle
Strensall Common
Worked out during the warmup this is exactlly not my kind of area! really vague mapping of trees, and small features. Went out with a postivie attitude, found it tough running and then messed up #5. Thought i was on the creek, but must've been on an unmapped one to the right + 25s. Duncan caught me 2 mins at 7, but then wasn't overly helpful on the way to 8!
Executed 16 poorly throughout, couldn't quite work out the map and missed it. Missed 18 a bit too, thought i was online but was too far right apperntly. Then quite legtharic, not feeling strong. Struggled through to 21 then got caught by someone and did the final loop okish. About 60 s mistakes total. Reasonble happy with this, but felt i could be in better shape for this kind of terrain running.
me +9.05 To Oli winning in 31.03
Strensall Common
Worked out during the warmup this is exactlly not my kind of area! really vague mapping of trees, and small features. Went out with a postivie attitude, found it tough running and then messed up #5. Thought i was on the creek, but must've been on an unmapped one to the right + 25s. Duncan caught me 2 mins at 7, but then wasn't overly helpful on the way to 8!
Executed 16 poorly throughout, couldn't quite work out the map and missed it. Missed 18 a bit too, thought i was online but was too far right apperntly. Then quite legtharic, not feeling strong. Struggled through to 21 then got caught by someone and did the final loop okish. About 60 s mistakes total. Reasonble happy with this, but felt i could be in better shape for this kind of terrain running.
me +9.05 To Oli winning in 31.03
Run 25:00 [2]
shoes: Roclite 315
WUD
Saturday Mar 24, 2012 #
Event: British Sprint Championships
Orienteering 16:03 [5] 2.6 km (6:10 / km) +20m 5:57 / km
shoes: Roclite 315
British sprint champs York uni
Qual - Heat C
Got real confused going to number 1, and still not entirely sure where i went... (15 s) Then settled down and had a pretty good race. Kris passsed my pretty early on, as expected. Bit of time loss on 20 where i started to exit north out of 19 and turned back to the south (10s). So less than 30 s of mistakes all up. Pretty happy with that given my current speed.
A long way back in Kris who ran 13.31
Qual - Heat C
Got real confused going to number 1, and still not entirely sure where i went... (15 s) Then settled down and had a pretty good race. Kris passsed my pretty early on, as expected. Bit of time loss on 20 where i started to exit north out of 19 and turned back to the south (10s). So less than 30 s of mistakes all up. Pretty happy with that given my current speed.
A long way back in Kris who ran 13.31
Orienteering 14:30 [5] 2.3 km (6:18 / km) +20m 6:03 / km
shoes: Roclite 315
Sprint Final - Mens B
York Uni
Another good run. Got through the first ones OK, bit hestiant getting onto the stairs at 5, due to ground works.. Then at 9 I paniced and thought I was faffing. I then decieded to go to the east across the bridge, even though i thought it might be slower! It was so lost about 20s. Should've read the map more before 9, and then hestitated longer to work it out. Difficult running to 11 with the low roof!
Felt a bit tired on the long leg to 13. Before banging through the ping pong section at the end. So all up less than 30 s of mistakes.
Some banterfull starting with Adam - me - baba. But in the end nonone caught anybody, and i snuck out on top :-)
Nice to see I can still focus for big races and get some constant gradient lines.
Winner Pete Hodkinson in a swift 12.10
York Uni
Another good run. Got through the first ones OK, bit hestiant getting onto the stairs at 5, due to ground works.. Then at 9 I paniced and thought I was faffing. I then decieded to go to the east across the bridge, even though i thought it might be slower! It was so lost about 20s. Should've read the map more before 9, and then hestitated longer to work it out. Difficult running to 11 with the low roof!
Felt a bit tired on the long leg to 13. Before banging through the ping pong section at the end. So all up less than 30 s of mistakes.
Some banterfull starting with Adam - me - baba. But in the end nonone caught anybody, and i snuck out on top :-)
Nice to see I can still focus for big races and get some constant gradient lines.
Winner Pete Hodkinson in a swift 12.10
Run 45:00 [2]
shoes: Roclite 315
WUDs
streching calf.
streching calf.
Thursday Mar 22, 2012 #
Road Bike 45:00 [1]
(rest day)
Very cruisy commute.
Slight twinge in calf muscle, didn't really notice it yesterday before training, after training it was noticeable, and this morning quite sore.
Resting up for my S&M weekend.
Slight twinge in calf muscle, didn't really notice it yesterday before training, after training it was noticeable, and this morning quite sore.
Resting up for my S&M weekend.
Wednesday Mar 21, 2012 #
Road Bike 45:00 [1]
Commute under duress, the traffic is soo bad I can't stand to drive.
Orienteering 30:00 [3]
shoes: Ascis Gel cumulus 11
Sprint training at Bristol Uni and around. Superb stuff. Nice and technical to start, with mutiple levels. Then went into the block with colston hall which also surpassed expectations. It's amazing how many hidden alleys there are. Then down through st georges and round council building, more urbanish here. Then brandon hill to finish, which has some good features on it too. Amazed how many gems bristol has hidden away that i didn't know about. like berkley square.
Ran into Adam at one point, but I think he was aiming for me :-)
Need to stop making mistakes!
Great tuneup for the weekend.
Ran into Adam at one point, but I think he was aiming for me :-)
Need to stop making mistakes!
Great tuneup for the weekend.
Tuesday Mar 20, 2012 #
Run 28:50 [5] 7.53 km (3:50 / km)
shoes: Ascis Gel cumulus 11
Intervals with Timmy & GWR
6*1200 m
Kept it fairly consistent at 4.48 ± 0.01 s
Really good session, probably need to do more like this. The guy next to me was almost dieing, whilst i felt (& sounded) alright but just lack leg speed.
6*1200 m
Kept it fairly consistent at 4.48 ± 0.01 s
Really good session, probably need to do more like this. The guy next to me was almost dieing, whilst i felt (& sounded) alright but just lack leg speed.
Run 40:00 [3]
shoes: Ascis Gel cumulus 11
Warm up/down/ drills etc
Monday Mar 19, 2012 #
Run 55:00 [3]
shoes: Roclite 315
Mon night run - only hargreaves showed up!
he was complaining of having to run to and from his flat in town. Therefore did a short easy session. Probably best for me anyway. He'll have to get his intiation run another time.
Stumbled across a guy getting up close and personal with the horse in the bridle way between AC & 50 acre wood......
Foot swelling has gone down, still a lump in the middle, and purple on the sides.
he was complaining of having to run to and from his flat in town. Therefore did a short easy session. Probably best for me anyway. He'll have to get his intiation run another time.
Stumbled across a guy getting up close and personal with the horse in the bridle way between AC & 50 acre wood......
Foot swelling has gone down, still a lump in the middle, and purple on the sides.