Training Log Archive: ShmintyIn the 30 days ending Jun 30, 2016:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||||||||
Thursday Jun 30, 2016 #
Running 30:03 [2] 6.37 km (4:43 / km)
shoes: Karrimor Road
Running 15:06 [2] 3.16 km (4:47 / km)
shoes: Brooks Cascadia 5
Orienteering 14:48 [3] 2.79 km (5:18 / km)
shoes: Oroc 280 no.3
Not sure I've ever been here, never used to bother going to MDOC evening events.
Fairly interesting little area but got to map flip to be confronted by the same course printed on the back as the front. Back to assembly to get new map. Also turns out the map was the 2015 not updated 2016 version...
Running 5:00 [2] 1.0 km (5:00 / km)
shoes: Oroc 280 no.3
Orienteering 19:00 [4] 3.75 km (5:04 / km)
shoes: Oroc 280 no.3
Running 7:04 [2] 1.27 km (5:34 / km)
shoes: Brooks Cascadia 5
Wednesday Jun 29, 2016 #
Running 49:42 [2] 10.33 km (4:49 / km)
shoes: Brooks Cascadia 5
Cycling 48:30 [2]
Tuesday Jun 28, 2016 #
Running 41:06 [2] 8.17 km (5:02 / km)
shoes: Brooks Cascadia 5
Monday Jun 27, 2016 #
Cycling 50:00 [2]
Windy day. New pb.
Strength and Conditioning 30:00 [1]
Sunday Jun 26, 2016 #
Running 8:02 [2] 1.41 km (5:42 / km)
shoes: Asics
Running 35:30 [5] 9.1 km (3:54 / km)
shoes: Asics
Antwerp City North
The best city race I've done (not that I've done many). Was raining off and on so steep grassy slopes were interesting in flats. Best bit of the course at end. Bit disappointed to be 2mins down but made some mistakes and not attacking enough at start.
Running 29:55 [2] 6.13 km (4:53 / km)
shoes: Brooks Cascadia 5
Saturday Jun 25, 2016 #
Running 10:17 [2] 2.28 km (4:31 / km)
shoes: Brooks Cascadia 5
Running 3:59 [2] 0.59 km (6:45 / km)
shoes: Inov8 X-talon 212
Orienteering 15:09 [5] 4.09 km (3:42 / km)
shoes: Inov8 X-talon 212
Race 1
Antwerp Plage - Park/Urban
Was up for it and was going hard. Maybe too hard as I mispunched 3 times... 2 wrong controls and missed one out.
Results http://www.asom.be/en/antwerp-sprint-orienteering-...
Map http://www.helga-o.com/routegadget/rg2/#6
Running 14:58 [2] 2.79 km (5:22 / km)
shoes: Brooks Cascadia 5
Running 10:25 [2] 2.05 km (5:05 / km)
shoes: Brooks Cascadia 5
Running 3:40 [2] 0.79 km (4:38 / km)
shoes: Inov8 X-talon 212
Orienteering 15:30 [5] 3.99 km (3:53 / km)
shoes: Inov8 X-talon 212
Antwerp Chicago - Urban(/park)
A lot less mistakes but not quite the same intensity as earlier.
Running 15:14 [2] 2.88 km (5:17 / km)
shoes: Brooks Cascadia 5
Friday Jun 24, 2016 #
Running 7:28 [2] 1.32 km (5:39 / km)
shoes: Brooks Cascadia 5
Orienteering 16:30 [2] 3.47 km (4:45 / km)
shoes: Brooks Cascadia 5
Crusing round the Belguim WOC selection race course from a few weeks ago.
Running 8:23 [2] 1.73 km (4:51 / km)
shoes: Brooks Cascadia 5
Thursday Jun 23, 2016 #
Running 30:07 [2] 6.34 km (4:45 / km)
shoes: Karrimor Road
Wednesday Jun 22, 2016 #
Cycling 1:10:00 [2]
Tuesday Jun 21, 2016 #
Cycling 20:00 [1]
Cycling 50:00 [2]
Monday Jun 20, 2016 #
Cycling 30:00 [1]
Sunday Jun 19, 2016 #
Running 14:29 [2] 2.99 km (4:51 / km)
shoes: Brooks Cascadia 5
Orienteering 13:01 [5] 3.44 km (3:47 / km)
shoes: Inov8 X-talon 212
Prologue
Queen's Park & Bolton School
Little disappointing as course didn't make the most of the area but maybe there was a good reason for that. Lost less than 5s.
Running 15:19 [2] 2.74 km (5:35 / km)
shoes: Brooks Cascadia 5
Running 10:39 [2] 1.96 km (5:26 / km)
shoes: Asics
Orienteering 11:39 [5] 3.24 km (3:36 / km)
shoes: Asics
Horwich Town Centre
Mass Start
Joe just behind as we went into first butterfly but different gaffles and only saw him once behind after that. Lots of other people around doing different courses though.
Unique race in the UK, would be good to see more people there though! Closed roads, commentary and spectators (part of http://www.horwichfestivalofracing.co.uk/)
Results http://obasen.orientering.se/winsplits/online/en/d...
Running 15:10 [2] 2.91 km (5:13 / km)
shoes: Brooks Cascadia 5
Saturday Jun 18, 2016 #
Running 31:18 [2] 5.79 km (5:24 / km)
shoes: Brooks Cascadia 5
Friday Jun 17, 2016 #
Running 45:51 [2] 7.98 km (5:45 / km)
shoes: Brooks Cascadia 5
Thursday Jun 16, 2016 #
Running 57:15 [2] 11.04 km (5:11 / km)
shoes: Brooks Cascadia 5
Wednesday Jun 15, 2016 #
Running 29:51 [2] 5.13 km (5:49 / km)
shoes: Brooks Cascadia 5
Running 12:10 [2] 2.23 km (5:27 / km)
shoes: Brooks Cascadia 5
Orienteering 14:26 [4] 3.61 km (4:00 / km)
shoes: Inov8 X-talon 212
Heavy
Running 5:14 [2] 0.91 km (5:45 / km)
shoes: Inov8 X-talon 212
Tuesday Jun 14, 2016 #
Running 14:56 [2] 2.95 km (5:04 / km)
shoes: Brooks Cascadia 5
Drills 20:00 [1]
Running 4:27 [5] 1.6 km (2:47 / km)
shoes: Asics
4x100
67, 66, 67, 67
Changed to spikes (trying and get use to them)
67, 69, 69, 65
16, 15, 15, 14
with Jack
Running 5:30 [5] 2.0 km (2:45 / km)
shoes: Spikes
Running 16:17 [2] 2.94 km (5:32 / km)
shoes: Brooks Cascadia 5
Running 40:51 [2] 8.13 km (5:01 / km)
shoes: Brooks Cascadia 5
Monday Jun 13, 2016 #
Running 1:07:33 [2] 11.06 km (6:06 / km)
shoes: Inov8 X-talon 212
Sunday Jun 12, 2016 #
Running 14:25 [2] 2.24 km (6:26 / km)
shoes: Oroc 280 no.3
Running 40:33 [4] 6.89 km (5:53 / km)
shoes: Oroc 280 no.3
Leith Hill
10th (12th inc juniors)
Great fun but very scrappy.
Running 5:26 [2] 0.74 km (7:21 / km)
shoes: Oroc 280 no.3
Saturday Jun 11, 2016 #
Running 15:40 [2] 3.25 km (4:49 / km)
shoes: Inov8 X-talon 212
Orienteering 15:23 [4] 4.08 km (3:46 / km)
shoes: Inov8 X-Talon 190 no.3
Olympic Park
Heat 2
Good (simple) first half then lost the intensity a bit in the second half - or so it felt. Not so clear on the splits though.
Not sure how you can have one heat 200m/1min shorter than the other two...
Running 13:30 [2] 2.19 km (6:10 / km)
shoes: Brooks Cascadia 5
Running 11:28 [2] 2.09 km (5:29 / km)
shoes: Asics
Orienteering 15:05 [5] 3.91 km (3:51 / km)
shoes: Inov8 X-Talon 190 no.3
3rd
Average performance. A few small mistakes. Tried to push hard but still managed to get to the end without feeling like I had given it everything physically. Form may not have returned since achilles comeback just over a year ago but today I was happy to take the bronze.
Interestingly have always performed (and got better results) in British than JK - even if allowing for a slightly stronger field at JK than British. Think looking at my forest/junior races would show a similar pattern. Chance of psychological?
British/JK Sprints
2010 8th/11th
2011 DNS/15th
2012 1st/7th
2013 2nd/ 7th
2014 DNS/DNS
2015 DSQ/DNS
2016 3rd/9th
Running 18:07 [2] 3.2 km (5:40 / km)
shoes: Asics
Friday Jun 10, 2016 #
Running 20:07 [2] 3.86 km (5:13 / km)
shoes: Brooks Cascadia 5
Thursday Jun 9, 2016 #
Strength and Conditioning 30:00 [1]
Running 4:02 [2] 0.66 km (6:07 / km)
shoes: Brooks Cascadia 5
Orienteering 36:18 [2] 6.64 km (5:28 / km)
shoes: Inov8 X-talon 212
Dee Summer Evening Event
Cruised round. Map needs some work.
Running 7:49 [2] 1.53 km (5:07 / km)
shoes: Inov8 X-talon 212
Wednesday Jun 8, 2016 #
Running 31:06 [2] 6.37 km (4:53 / km)
shoes: Brooks Cascadia 5
Tuesday Jun 7, 2016 #
Running 20:57 [2] 4.01 km (5:13 / km)
shoes: Brooks Cascadia 5
Running 15:00 [2] 3.06 km (4:54 / km)
shoes: Brooks Cascadia 5
Running 9:00 [5] 3.0 km (3:00 / km)
shoes: Asics
3k
Hmmm. Was aiming at 8.40. Ran first lap at right pace then though just maintain this but must have slowed quite quickly and didn't pay attention enough. Felt a bit flat. Got to end and didn't feel tired...
Running 15:06 [2] 2.61 km (5:47 / km)
shoes: Asics
Monday Jun 6, 2016 #
Running 1:00:08 [2] 13.5 km (4:27 / km)
shoes: Brooks Cascadia 5
Sunday Jun 5, 2016 #
Running 15:01 [2] 2.98 km (5:02 / km)
shoes: Brooks Cascadia 5
Running 3:33 [2] 0.74 km (4:48 / km)
shoes: Inov8 X-talon 212
Orienteering 20:31 [4] 5.59 km (3:40 / km)
shoes: Inov8 X-Talon 190 no.3
Attercliffe & Darnall, Sheffield
Bit long...although I didn't actually realise until the end. Area is also a bit dull. Lost a few seconds here and there.
Running 11:16 [2] 1.79 km (6:18 / km)
shoes: Brooks Cascadia 5
Running 14:37 [2] 2.87 km (5:06 / km)
shoes: Brooks Cascadia 5
Orienteering 16:39 [5] 4.38 km (3:48 / km)
shoes: Inov8 X-Talon 190 no.3
Greenland
Much better area and more sprint like. Feeling tired #12/13/14 but managed to find another gear for last couple of controls #20/21 and run in - maybe the track sessions are starting to help (or I wasn't putting in enough effort round the rest of the course).
http://www.southyorkshireorienteers.org.uk/event/2...
Running 13:50 [2] 2.34 km (5:55 / km)
shoes: Brooks Cascadia 5
Running 20:00 [2] 4.0 km (5:00 / km)
shoes: Brooks Cascadia 5
Saturday Jun 4, 2016 #
Running 1:50:00 [2] 18.6 km (5:55 / km) +920m 4:44 / km
shoes: Inov8 X-talon 212
Up Moel y Gaen and Moel y Gamelin before dropping down to the south, then east crossing the main road at the Britannia Hotel. Then bit of road to Offa's Dyke following it up to World's End. Up Cryn-y-Brain to end.
Friday Jun 3, 2016 #
Note
Running 14:56 [2] 2.94 km (5:05 / km)
shoes: Brooks Cascadia 5
Drills 15:00 [1]
Running 15:00 [4] 4.4 km (3:25 / km)
shoes: Asics
Running 12:47 [5] 4.4 km (2:54 / km)
shoes: Asics
4x100m (walk back)
3.00, 2.57, 2.56, 2.55
15,15,14,15
Running 4:00 [2] 0.8 km (5:00 / km)
shoes: Spikes
Running 15:29 [2] 3.0 km (5:10 / km)
shoes: Brooks Cascadia 5
Thursday Jun 2, 2016 #
Running 1:01:17 [2] 13.57 km (4:31 / km)
shoes: Brooks Cascadia 5
Running 35:47 [2] 7.32 km (4:53 / km)
shoes: Brooks Cascadia 5
Strength and Conditioning 30:00 [1]
Wednesday Jun 1, 2016 #
Running 10:47 [2] 2.13 km (5:04 / km)
shoes: Inov8 X-talon 212
Orienteering 37:50 [3] 6.24 km (6:04 / km)
shoes: Inov8 X-talon 212
Dee Summer Evening Event
Haven't been here since I was about 10. Nice area, map a bit dodgy in a few places.
http://www.dee.routegadget.co.uk/rg2/index.php#216
Running 1:12:54 [2] 12.02 km (6:04 / km) +500m 5:01 / km
shoes: Inov8 X-talon 212