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Training Log Archive: paul c

In the 7 days ending Apr 7, 2012:

activity # timemileskm+m
  walking1 7:27:44 16.01(27:58) 25.77(17:23) 1400
  running5 4:04:33 36.53(6:42) 58.79(4:10)
  Orienteering2 1:06:02 4.85(13:37) 7.8(8:28) 247
  Total6 12:38:19 57.39(13:13) 92.35(8:13) 1647

» now

Saturday Apr 7, 2012 #

11 AM

running warm up/down 12:20 [1] 2.6 km (4:45 / km)
shoes: Salomon speed cross 3

To the start.

Orienteering race 47:50 [5] 5.1 km (9:23 / km) +230m 7:39 / km
shoes: Salomon speed cross 3

The warm up area was shit. 3 controls and 2 of them in a big marsh...
I thought I was going well to #1 then I saw an elite woman going back towards the left. I thought she had already got the control and I ended up in the small re-entrant to the S.E. I picked up my 2 min man and then I found the control.
Fine to 2 and 3 reading the map well.
Then it all went wrong. The veg boundry screwed me over on the way to #4. If it had been marked then I think I'd have been ok. Couldn't make the map fit and was too far E without knowing it. The 2 other controls in the area didn't help me and I blew 5.30....
I ran with another guy to 8 swapping the lead before he went over and missed. I got it clean and went on.
The next few were fine as they were easy but on the uphill to #11 my legs were drained. I'd only done 3.1 km in terrain and the lack of practice had caught up with me. Surprising how quickly you can lose leg strength.
I banana'd around the rest of the course not seeing anyone.
A very disappointing run even taking out the mistake at #4.

Friday Apr 6, 2012 #

Event: JK 2012
3 PM

running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Asics ds skyspeed 2

Before and after.

Orienteering 18:12 [4] 2.7 km (6:44 / km) +17m 6:32 / km
shoes: Asics ds skyspeed 2

I really enjoyed this.
I started off ok, not fast but safe. I didn't look inside the control circle for the 1st 4. Just ran into the courtyards and saw them.
Didn't have any recent sprint runs to get myself to plan ahead and fell into the trap at #5. I hit 2 deadends before coming back on myself and going around to the north.
I flowed from there for the rest of the northern estate section although my route choice for #14 was too slow. Saw James Williams(minute man) coming out of #15 and picked it up. I ran under the first bridge to #18 and nearly half way across the water before I realised I'd gone too far.
Still no worries until I hit #20 before #19. STUPID!!!
I was worrying about others than myself as usual.....
Got back into it from there except for the route choice to #26. I couldn't make the map fit with the skate park and lost 30 secs.
I felt really strong in this race and was never in fatigue, just a shame about the nav....

Thursday Apr 5, 2012 #

5 PM

running 29:56 [2] 4.36 mi (6:52 / mi)
shoes: Asics 2160 #2

Through Fort William to the Nevis Carpark, some strides and then back.

Wednesday Apr 4, 2012 #

9 AM

walking 7:27:44 [1] 16.01 mi (27:58 / mi) +1400m 21:59 / mi

Up Ben Nevis the tourist way and back down the North Face route after the zig zags.
Stunning views today as the snow line was about 400m and cloud above the summit.

Tuesday Apr 3, 2012 #

6 PM

running intervals 42:17 [4] 6.29 mi (6:43 / mi)
shoes: Asics 2160 #2

5 x 2 min along the Loch off 1 min.
Got caught out in a snow shower.

Monday Apr 2, 2012 #

(rest day)

Traveling to Fort William.

Sunday Apr 1, 2012 #

8 AM

running long 2:30:00 [3] 23.02 mi (6:31 / mi)
shoes: Asics 2160 #2

My last long run in the bag!!!
I think I ate breakfast too close(1 hour) before I set off this morning as the first 5 miles were dodgy for the guts.
Settled into a nice rythym and was trotting along in the 6.30 to 6.40 range. I took a gel every 30 mins but forgot to refill my water bottle at Richmond. It didn't turn out bad but it would have been nice with a bit more.
I got to Kingston after 13 miles and joined in the 'Breakfast Run'. They were going at about 6.45's so it felt good easing past them.
After Hampton Court I pushed the 17th and 19th miles to 6 m/m. Then the first half mile of the 21st and 22nd as well. It was a bit of an effort to pick it up this much but doable and good practice.
I grabbed a Sports Drink off the floor that other runners had dropped so this made up for the loss of water.
Very happy with how the long runs have gone this year.

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