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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Rich

In the 31 days ending Mar 31, 2017:

activity # timemileskm+m
  Running42 20:18:19 148.96(8:11) 239.73(5:05) 2724
  Orienteering17 17:52:23 101.73(10:32) 163.72(6:33) 241436 /40c90%
  Strength and Conditioning2 1:45:00
  Running Drills1 3:28 0.17(19:56) 0.28(12:23)
  Total49 39:59:10 250.87 403.73 513836 /40c90%
  [1-5]49 38:35:55
averages - weight:66.5kg

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Friday Mar 31, 2017 #

7 PM

Running warm up/down 8:52 [1] 1.22 km (7:15 / km) +7m 7:03 / km
shoes: VJ Bold

Orienteering 1:24:08 [2] 9.98 km (8:26 / km) +283m 7:23 / km
shoes: VJ Bold

Dark Thistle.

Brain was tired from the drive and physically I wasn't in the mood for a hard race and a battle wind blow. After a few early wobbles and struggling to get across the stream (went in to my chest) I decided on the way to 8 to cut from 10 to 14. Then completely lost focus and lost 9mins or so faffing on 8. Enjoyed the rest of my jog around, missed the final butterflies as I felt I had been out long enough by that point.

Running warm up/down 4:40 [1] 0.83 km (5:38 / km)
shoes: VJ Bold

Thursday Mar 30, 2017 #

12 PM

Running 13:09 intensity: (27 @0) + (6:40 @1) + (6:02 @2) 2.84 km (4:37 / km) +65m 4:09 / km
ahr:121 max:138 shoes: Skechers Gomeb Speed 3

To/from physio appointment to try and sort out my hips/back etc.

Wednesday Mar 29, 2017 #

7 AM

Running 23:51 intensity: (12:27 @1) + (8:26 @2) + (1:16 @3) + (39 @4) + (1:03 @5) 4.89 km (4:53 / km) +62m 4:35 / km
ahr:102 max:194 shoes: Skechers Gomeb Speed 3

ITW
5 PM

Running 21:49 intensity: (12:33 @1) + (9:02 @2) + (14 @3) 4.63 km (4:43 / km) +19m 4:37 / km
ahr:108 max:142 shoes: Skechers Gomeb Speed 3

HFW - plodding.

Tuesday Mar 28, 2017 #

7 AM

Running 24:00 [2] 5.05 km (4:45 / km) +30m 4:37 / km
weight:66.5kg shoes: Adidas Adizero Adios Boost (4)

ITW, watch dead.
6 PM

Running warm up/down 22:50 intensity: (16 @0) + (7:58 @1) + (14:19 @2) + (17 @3) 4.64 km (4:55 / km) +39m 4:43 / km
ahr:127 max:141 shoes: Adidas Adizero Adios Boost (4)

To the track.

Running intervals 30:51 intensity: (55 @0) + (7:15 @1) + (2:20 @2) + (3:26 @3) + (11:14 @4) + (5:41 @5) 6.49 km (4:45 / km) +2m 4:45 / km
ahr:148 max:182 shoes: Adidas Adizero Adios Boost (4)

5 x 1,500 (90s). Except my legs weren't working at all. Did two, missed one and did the last two. Times were passable as Threshold pace but that is as fast as I could manage. Need to rest. at least my hamstring was fine.

Running warm up/down 20:07 intensity: (16 @0) + (15:43 @1) + (4:08 @2) 3.97 km (5:04 / km) +4m 5:03 / km
ahr:123 max:134 shoes: Adidas Adizero Adios Boost (4)

Monday Mar 27, 2017 #

7 AM

Running 23:24 intensity: (23 @0) + (1:24 @1) + (16:23 @2) + (4:45 @3) + (29 @4) 4.83 km (4:51 / km) +42m 4:38 / km
ahr:135 max:160 shoes: Skechers Gomeb Speed 3

ITW
1 PM

Running 40:34 intensity: (3:23 @0) + (37 @1) + (16 @2) + (53 @3) + (5:12 @4) + (30:13 @5) 8.68 km (4:41 / km) +11m 4:39 / km
ahr:173 max:192 shoes: Nike Flyknit Lunar 2

Lunch time jog. HRM clearly needs cleaning.
5 PM

Running 22:56 intensity: (35 @2) + (3:03 @3) + (12:17 @4) + (7:01 @5) 4.71 km (4:52 / km) +60m 4:35 / km
ahr:166 max:187 shoes: Skechers Gomeb Speed 3

Up to the leisure centre.

Sunday Mar 26, 2017 #

12 PM

Running warm up/down 13:15 intensity: (1:32 @0) + (1:47 @1) + (2:18 @2) + (2:10 @3) + (1:34 @4) + (3:54 @5) 1.98 km (6:41 / km) +60m 5:48 / km
ahr:152 max:189 shoes: VJ Bold

Orienteering race 37:02 intensity: (16 @1) + (8 @2) + (18 @3) + (24:35 @4) + (11:45 @5) 6.71 km (5:31 / km) +66m 5:16 / km
ahr:167 max:174 spiked:22/24c shoes: VJ Bold

Bentley Wood Middle Race

Was battling early on against heavy legs. Trying to keep up some kind of pace was hard work and as a results made a couple of mistakes. Passed 8 without seeing it; was tucked in the holly bushes behind the earthwall (1min) and then just a poor/lazy bearing to 15 (45s) otherwise just small <10s on a couple of controls. Positives were that a hit all the trickier controls in the green with limited time loss. Only 10 of 25 top 10 placed splits I think is an indication that I was heavy legged.

http://www.od.routegadget.co.uk/rg2/#46&course=1&r...

Running warm up/down 16:47 intensity: (29 @0) + (8:13 @1) + (8:05 @2) 3.01 km (5:35 / km) +34m 5:17 / km
ahr:123 max:136 shoes: VJ Bold

Saturday Mar 25, 2017 #

Event: Warwickshire Orienteering Weekend
 
1 PM

Running warm up/down 8:11 intensity: (35 @0) + (3:26 @1) + (2:22 @2) + (1:48 @3) 1.7 km (4:48 / km) +3m 4:46 / km
ahr:125 max:152 shoes: Adidas Adizero Takumi Sen 2

Orienteering race 37:18 intensity: (3 @0) + (14 @1) + (25 @2) + (50 @3) + (13:27 @4) + (22:19 @5) 9.63 km (3:52 / km) +49m 3:47 / km
ahr:169 max:177 shoes: Adidas Adizero Takumi Sen 2

Rugby City Race

A couple of sub-optimal routes on 3, 5 and 20 but otherwise technically pretty good. Always felt in control and with time to analyse routes. Main time loss was 22 due to kids on pony's where I begrudgingly had to walk past and then ran past the steps up to the higher level. Felt a comfortable pace and hamstring was ok.

http://www.od.routegadget.co.uk/rg2/#44&course=1&r...

Running warm up/down 15:52 intensity: (2:05 @1) + (3:13 @2) + (2:23 @3) + (7:06 @4) + (1:05 @5) 2.7 km (5:53 / km) +1m 5:52 / km
ahr:150 max:180 shoes: Adidas Adizero Takumi Sen 2

Thursday Mar 23, 2017 #

10 AM

Running 1:01:03 intensity: (23:39 @1) + (31:34 @2) + (4:06 @3) + (48 @4) + (56 @5) 11.79 km (5:11 / km) +105m 4:57 / km
ahr:129 max:182 shoes: Brooks Pure Grit

Wednesday Mar 22, 2017 #

10 AM

Running warm up/down 7:11 intensity: (35 @0) + (57 @1) + (5:39 @2) 1.24 km (5:47 / km) +27m 5:13 / km
ahr:125 max:138 shoes: VJ Bold

Orienteering tempo 37:13 intensity: (10 @0) + (23 @1) + (29 @2) + (17:19 @3) + (11:35 @4) + (7:17 @5) *** 6.35 km (5:52 / km) +47m 5:39 / km
ahr:157 max:181 spiked:14/16c shoes: VJ Bold

Luffarligan

Knackered, running slow and hamstring tightened significantly again. Couple of mistakes as well (1min at 7 and 9) plus a few little wobbles (<10s) which I am putting down to tiredness.
http://www.hexalin.se/17-03-22Stracktider.htm

Running warm up/down 6:11 intensity: (2:12 @2) + (33 @3) + (1:38 @4) + (1:48 @5) 0.94 km (6:33 / km)
ahr:155 max:181 shoes: VJ Bold

Tuesday Mar 21, 2017 #

10 AM

Orienteering 1:30:25 intensity: (6:24 @0) + (54:43 @1) + (28:51 @2) + (27 @3) 12.57 km (7:12 / km) +131m 6:50 / km
ahr:118 max:147 shoes: Inov8 X Talon 212 (5)

Easy paced run hanging controls for club training tonight.
5 PM

Orienteering 1:04:09 intensity: (12 @0) + (30:17 @1) + (29:08 @2) + (3:03 @3) + (1:29 @4) ** 9.11 km (7:02 / km) +41m 6:53 / km
ahr:126 max:161 shoes: VJ Bold

Club night training. Pretty straight forward but pretty tired so only moving at a slow pace.

Running warm up/down 6:35 intensity: (38 @0) + (3:30 @1) + (2:27 @2) 1.24 km (5:19 / km) +18m 4:58 / km
ahr:120 max:136 shoes: VJ Bold

Jog to start.

Monday Mar 20, 2017 #

9 AM

Orienteering 1:14:02 intensity: (3:00 @0) + (8:29 @1) + (18:20 @2) + (43:12 @3) + (1:01 @4) 9.37 km (7:54 / km) +141m 7:21 / km
ahr:138 max:158 shoes: VJ Bold

Alby-Hojden contour and marshes only course. Nice technical area. Good on most legs just occasional small mistakes in the circle.
5 PM

Running hills 1:07:04 intensity: (7:37 @0) + (13:27 @1) + (25:51 @2) + (11:18 @3) + (8:51 @4) 11.04 km (6:05 / km) +270m 5:25 / km
ahr:130 max:162 shoes: Skechers Gomeb Speed 3

Easy trail running with efforts up the hills with Nick, Love, Alun and Gustav.
7 PM

Strength and Conditioning 45:00 [1]

Fairly easy circuits session. Did the core stuff but too tired for the aerobic stuff.

Running 17:03 intensity: (18 @0) + (11:34 @1) + (5:11 @2) 2.94 km (5:48 / km)
ahr:122 max:134 shoes: Skechers Gomeb Speed 3

Jog back.

Sunday Mar 19, 2017 #

8 AM

Orienteering 2:10:40 intensity: (3:08 @0) + (18:40 @1) + (1:22:39 @2) + (25:55 @3) + (18 @4) 18.93 km (6:54 / km) +206m 6:33 / km
ahr:132 max:157 shoes: VJ Bold

Langpass from Ravinen club hut. Good fun.
6 PM

Strength and Conditioning 1:00:00 [1]

Body pump at gym with Pete, Matt and Nick. Arms weren't ready for this.

Saturday Mar 18, 2017 #

8 AM

Running 9:56 intensity: (15 @0) + (3:34 @1) + (5:07 @2) + (1:00 @3) 1.88 km (5:17 / km) +20m 5:01 / km
ahr:127 max:145 shoes: Skechers Gomeb Speed 3

WU for Parkrun Stockholm.

Running tempo 17:51 intensity: (1 @3) + (17:50 @4) 5.0 km (3:34 / km) +100m 3:15 / km
ahr:161 max:165 shoes: Skechers Gomeb Speed 3

Stockholm Parkrun tempo. Left hammy still uncomfortably tight.

Running warm up/down 4:04 intensity: (9 @0) + (2:37 @1) + (1:18 @2) 0.72 km (5:39 / km) +9m 5:19 / km
ahr:121 max:132 shoes: Skechers Gomeb Speed 3

Jog back to the car.
9 AM

Orienteering 1:08:12 [2] 9.1 km (7:29 / km) +100m 7:06 / km
ahr:128 max:150 shoes: VJ Bold

Easy orienteering with Pete, Nick and Tom from the club hut.

Running warm up/down 2:31 intensity: (17 @0) + (1:30 @1) + (44 @2) 0.4 km (6:17 / km) +12m 5:28 / km
ahr:118 max:129 shoes: VJ Bold

3 PM

Orienteering intervals 30:00 intensity: (20:00 @2) + (10:00 @5) 4.0 km (7:30 / km) +100m 6:40 / km
shoes: Skechers Gomeb Speed 3

Ravinen Club training - indoor orienteering at Nacka School. Great fun though mind boggling. Did the long first, which took me a while to get into. Never really got my head into the layout of the school and didn't spot a staircase which would have made a big difference. Much better on the middle and short courses. Would definitely be up for more of this.

Friday Mar 17, 2017 #

11 AM

Orienteering 36:13 intensity: (1:05 @0) + (6:02 @1) + (24:52 @2) + (4:14 @3) 4.74 km (7:39 / km) +73m 7:06 / km
ahr:130 max:149 shoes: Inov8 X Talon 212 (5)

Out on to the reserve from Nick's to get back into some Stockholm terrain. Taking it easy, mainly fine just an issue on one control.

Running 1:26 intensity: (14 @0) + (1:12 @1) 0.26 km (5:32 / km) +1m 5:26 / km
ahr:113 max:125 shoes: Inov8 X Talon 212 (5)

Orienteering 14:04 intensity: (5 @0) + (2:54 @1) + (3:25 @2) + (7:36 @3) + (4 @4) 1.9 km (7:24 / km) +15m 7:07 / km
ahr:137 max:155 shoes: Inov8 X Talon 212 (5)

Running warm up/down 4:22 intensity: (1:44 @1) + (2:29 @2) + (9 @3) 0.84 km (5:11 / km) +7m 4:58 / km
ahr:126 max:140 shoes: Inov8 X Talon 212 (5)

5 PM

Running warm up/down 9:42 intensity: (8 @0) + (2:37 @1) + (3:11 @2) + (2:55 @3) + (51 @4) 1.64 km (5:54 / km) +1m 5:53 / km
ahr:134 max:158 shoes: VJ Bold

6 PM

Orienteering race 1:18:14 intensity: (8 @0) + (14 @1) + (2:16 @2) + (21:56 @3) + (51:44 @4) + (1:56 @5) 10.86 km (7:12 / km) +350m 6:12 / km
ahr:157 max:173 shoes: VJ Bold

Tour de Arla 'Nightmare' mass start gaffled race out in Sodermanland.

Hamstring was bothering me so took it steady and was good but tough. Really rocky and often quite green. Probably lost a couple of mins on 9 but other mistakes were only small (<10-20s).
7 PM

Running 6:44 [1] 1.06 km (6:21 / km) +7m 6:09 / km
shoes: VJ Bold

WD

Thursday Mar 16, 2017 #

9 AM

Running 23:23 intensity: (7:50 @1) + (15:33 @2) 4.82 km (4:51 / km) +21m 4:45 / km
ahr:127 max:138 shoes: Adidas Adizero Adios Boost (4)

Short jog before heading to Stockholm. Planned to do 40 mins but my hamstring was sore still so not pushing it at this stage.

Wednesday Mar 15, 2017 #

Note
(rest day)

Give my hamstring a bit of time to relax.

Tuesday Mar 14, 2017 #

7 AM

Running 23:54 intensity: (13 @0) + (33 @1) + (19:02 @2) + (3:37 @3) + (13 @4) + (16 @5) 4.95 km (4:50 / km) +31m 4:41 / km
ahr:138 max:194 shoes: Adidas Adizero Adios Boost (4)

ITW

Monday Mar 13, 2017 #

6 PM

Running 28:13 intensity: (27 @0) + (2:22 @1) + (17:44 @2) + (3:34 @3) + (2:43 @4) + (1:23 @5) 6.05 km (4:40 / km) +32m 4:33 / km
ahr:136 max:184 shoes: Skechers Gomeb Speed 3

Didn't think I would get chance to get out today but managed to get away from Manchester an hour early than I thought I would so had chance for a little recovery run. Nice evening and feeling a little fresher than the last week or so.

Sunday Mar 12, 2017 #

Event: CompassSport Cup Heat
 
12 PM

Running warm up/down 10:05 intensity: (52 @0) + (1:39 @1) + (2:05 @2) + (5:29 @3) 2.0 km (5:03 / km) +46m 4:32 / km
ahr:133 max:153 shoes: Inov8 ORoc 280 (3)

Orienteering race 59:15 intensity: (12 @0) + (29 @1) + (24 @2) + (10:24 @3) + (46:52 @4) + (54 @5) 10.48 km (5:39 / km) +182m 5:12 / km
ahr:159 max:171 shoes: Inov8 ORoc 280 (3)

CS Cup Qualifier

Some LOG forest near Louth. Most was reasonably pleasant though simple but still made a few errors.

The sharp turn left out of the start was a little dissorientating and was left and past the control before I worked out what was going on (~20s). I then left one in a funny direction as I still hadn't gained full control (~20s). Started to go better after this but running always felt a little hard work. As recently feeling fairly strong in the terrain but lacking speed; still feeling tired.

Fairly clean up until 18, bar ~5-10s hesitation on 15, but on 18 I totally lost concentration as to where I was while planning ahead and climbed far too early and ended up contouring a long way. Lost ~30-40s. Lost ~30s at 20 by aiming far to far to the right on the stream and lost ~20s on 26. Finished in first ~40s ahead of OJ.



Running warm up/down 12:04 intensity: (24 @0) + (11:31 @1) + (9 @2) 1.85 km (6:31 / km) +29m 6:02 / km
ahr:120 max:127 shoes: Inov8 ORoc 280 (3)

Saturday Mar 11, 2017 #

2 PM

Running long 28:57 intensity: (8:55 @2) + (2:59 @3) + (2:59 @4) + (14:04 @5) 6.02 km (4:48 / km) +38m 4:40 / km
ahr:167 max:199 shoes: Inov8 X Talon 212 (5)

Orienteering long 1:03:46 intensity: (3:50 @1) + (23:41 @2) + (27:51 @3) + (2:20 @4) + (6:04 @5) 10.29 km (6:12 / km) +272m 5:28 / km
ahr:142 max:185 shoes: Inov8 X Talon 212 (5)

Used last weeks course at Silverhill for a long run. Area fairly pleasant on the whole but the map does need some work.

Running long 31:21 intensity: (7:14 @1) + (24:01 @2) + (6 @3) 6.07 km (5:10 / km) +24m 5:04 / km
ahr:128 max:140 shoes: Inov8 X Talon 212 (5)

Friday Mar 10, 2017 #

7 AM

Running 20:36 intensity: (7 @0) + (48 @1) + (4:39 @2) + (12:19 @3) + (1:11 @4) + (1:32 @5) 4.45 km (4:38 / km) +28m 4:29 / km
ahr:144 max:173 shoes: Skechers Gomeb Speed 3

5 PM

Running 23:28 intensity: (1 @0) + (6:47 @1) + (14:07 @2) + (1:07 @3) + (37 @4) + (49 @5) 4.53 km (5:11 / km) +43m 4:57 / km
ahr:131 max:180 shoes: Skechers Gomeb Speed 3

Still feeling really heavy legged and blurry eyed.

Thursday Mar 9, 2017 #

7 AM

Running 23:24 intensity: (20 @0) + (1:05 @1) + (14:34 @2) + (6:39 @3) + (46 @4) 4.83 km (4:51 / km) +47m 4:37 / km
ahr:137 max:164 shoes: Skechers Gomeb Speed 3

5 PM

Running 30:30 intensity: (4:37 @0) + (6:34 @1) + (2:43 @2) + (1:53 @3) + (5:09 @4) + (9:34 @5) 5.89 km (5:11 / km) +184m 4:29 / km
ahr:160 max:203 shoes: Skechers Gomeb Speed 3

Felt pretty awful tonight.

Wednesday Mar 8, 2017 #

5 PM

Orienteering 1:09:53 intensity: (2:50 @0) + (1:34 @1) + (13:11 @2) + (25:23 @3) + (16:18 @4) + (10:37 @5) 12.66 km (5:31 / km) +209m 5:06 / km
ahr:154 max:208 shoes: Inov8 X Talon 212 (5)

Stop off at Sutton Park for a bit of O after working in the Brum office. Really pleasant spring evening and really enjoyed this. Had to cut the last few controls out as light was disappearing and the shut the park at 6:30pm and didn't fancy getting locked in.

Tuesday Mar 7, 2017 #

7 AM

Running 20:32 intensity: (9 @0) + (27 @1) + (1:42 @2) + (16 @3) + (4:34 @4) + (13:24 @5) 4.22 km (4:52 / km) +53m 4:34 / km
ahr:172 max:188 shoes: Adidas Adizero Adios Boost (4)

5 PM

Running warm up/down 32:43 intensity: (17:46 @0) + (3:05 @1) + (2:02 @2) + (2:26 @3) + (3:34 @4) + (3:50 @5) 4.34 km (7:32 / km) +179m 6:15 / km
ahr:149 max:196 shoes: Adidas Adizero Adios Boost (4)

Running Drills 3:28 intensity: (3:06 @1) + (22 @2) 0.28 km (12:23 / km)
ahr:120 max:129 shoes: Adidas Adizero Adios Boost (4)

Running intervals 25:08 intensity: (10 @0) + (1:34 @1) + (1:18 @2) + (6:24 @3) + (10:46 @4) + (4:56 @5) 5.28 km (4:46 / km) +1m 4:45 / km
ahr:157 max:180 shoes: Adidas Adizero Adios Boost (4)

12 x 400m (60s). Nearly died doing this.

I took the first in a slow 71s, Martin got enthusiastic with a 67s and Kris responded with a 66s. this carried on to the 9th by which point we were all in bits with lots of lactate flowing. It was apparent that we were all determined to keep the last few respectable so generally kept sub 70s to the end before collapsing in a messy heap. This is the kind of effort you cannot do on your own.

Running warm up/down 19:39 intensity: (1 @0) + (2:39 @1) + (14:57 @2) + (1:27 @3) + (35 @4) 3.74 km (5:15 / km)
ahr:131 max:169 shoes: Adidas Adizero Adios Boost (4)

Monday Mar 6, 2017 #

7 AM

Running 29:17 intensity: (4:32 @0) + (1:55 @1) + (21:04 @2) + (1:46 @3) 5.62 km (5:13 / km) +49m 4:59 / km
ahr:126 max:142 shoes: Skechers Gomeb Speed 3

5 PM

Running 48:03 intensity: (4:47 @0) + (2:07 @1) + (20:51 @2) + (6:35 @3) + (2:51 @4) + (10:52 @5) 10.42 km (4:37 / km) +208m 4:12 / km
ahr:151 max:189 shoes: Skechers Gomeb Speed 3

Sunday Mar 5, 2017 #

11 AM

Running warm up/down 11:06 intensity: (28 @0) + (7:39 @1) + (2:59 @2) 1.76 km (6:19 / km) +13m 6:05 / km
ahr:118 max:137 shoes: Inov8 X Talon 212 (5)

Orienteering race 24:28 intensity: (8 @0) + (42 @1) + (25 @2) + (28 @3) + (7:01 @4) + (15:44 @5) 4.51 km (5:26 / km) +13m 5:21 / km
ahr:170 max:184 shoes: Inov8 X Talon 212 (5)

Welsh Champs Short Race

Similar to yesterday. Started decent bar getting my map upside down on the way to two thinking I was navigating to 6. Quickly realised but lost ~20s overshooting.

To 10 I drifted far too far L through the woods (~20s) through lack of car. To 11 I changed my mind about going straight and ran around to the L. Rerunning this it was apparent this lost me ~40s. Slight overshoot at 13, then my biggest mistake at 14 (short and r and ran to a different control (~50s). Small hesitations to 15 and sub-optimal route to 16.

3rd again 2mins behind Ben and 45s behind Jagor.

http://www.sboc.co.uk/2017Results/20170305_SDOCres...



Orienteering warm up/down 17:33 intensity: (36 @0) + (1:55 @1) + (7:43 @2) + (7:19 @3) 2.67 km (6:34 / km) +16m 6:22 / km
ahr:135 max:154 shoes: Inov8 X Talon 212 (5)

Saturday Mar 4, 2017 #

Event: Welsh Championships / Short Distance Champs & 2017 Welsh League Event
 
12 PM

Running warm up/down 16:30 intensity: (36 @0) + (23 @1) + (5:37 @2) + (8:03 @3) + (1:51 @4) 3.0 km (5:30 / km) +34m 5:12 / km
ahr:140 max:164 shoes: Inov8 X Talon 212 (5)

Orienteering race 55:48 intensity: (4:00 @0) + (39 @1) + (8 @2) + (14 @3) + (17:08 @4) + (33:39 @5) 9.86 km (5:40 / km) +120m 5:20 / km
ahr:172 max:191 shoes: Inov8 X Talon 212 (5)

Welsh champs at Merthyr Mewr

Average. Started well enough through the fast woodland but error crept in through the middle section. I think physically I still have quite recovered from last weekend and lost concentration at times as a result:

1 to 3 - Decent
4 - Was going to run along the ridge but the flat to the left provided much better running.
5 - Drifted too far left partially distrcted by the randon red and white tapes - 20s
6 to 8 - Slightly R on 6 losing a few seconds and overshot 8 slightly
9 - Felt my speed drop a little, initially ran the wrong side of the hill.
10 - Straight would have been better but used the path and climbed late. Got stuck too low in the green and had to back track (~45s)
11 - Lost concentration, drifted off line and got confused by the vegetation. (45s)
12 to 14 - Fine
15 - Looking back R may have been best or just sticking to a bearing and running for the open forest. I ended up drifting L > R > Fell over > L. Came into the control around the back. (~45s).
16 to 23 - Got my act together.
24 - Not enough care from AP and drifted L. (20s).

3rd just behind Jegor and in from of Marcus. Ben M whooped our arses.

http://www.sboc.co.uk/2017Results/Welsh%20Champion...

Running warm up/down 9:45 intensity: (7 @0) + (9:38 @1) 1.42 km (6:51 / km) +7m 6:41 / km
ahr:115 max:123 shoes: Inov8 X Talon 212 (5)

Friday Mar 3, 2017 #

7 AM

Running 27:01 intensity: (3:05 @0) + (54 @1) + (1:16 @2) + (4:27 @3) + (3:07 @4) + (14:12 @5) 5.58 km (4:51 / km) +61m 4:36 / km
ahr:167 max:193 shoes: Skechers Gomeb Speed 3

Thursday Mar 2, 2017 #

7 AM

Running 25:16 intensity: (2:27 @1) + (13:18 @2) + (9:31 @3) 5.25 km (4:49 / km) +42m 4:38 / km
ahr:109 max:146 shoes: Asics Gel - Fuji Racer 3

ITW
5 PM

Running warm up/down 11:38 intensity: (41 @0) + (3:10 @1) + (7:24 @2) + (23 @3) 2.32 km (5:01 / km) +171m 3:40 / km
ahr:126 max:140 shoes: Asics Gel - Fuji Racer 3

Running hills 38:58 intensity: (16 @0) + (8 @1) + (2:19 @2) + (18:53 @3) + (17:22 @4) 8.01 km (4:52 / km) +126m 4:30 / km
ahr:151 max:163 shoes: Asics Gel - Fuji Racer 3

Running warm up/down 16:05 intensity: (36 @0) + (7:35 @1) + (4:54 @2) + (1:43 @3) + (1:17 @4) 3.02 km (5:19 / km) +5m 5:17 / km
ahr:126 max:159 shoes: Asics Gel - Fuji Racer 3

Wednesday Mar 1, 2017 #

7 AM

Running 22:12 intensity: (1:28 @0) + (3:18 @1) + (16:26 @2) + (1:00 @3) 4.54 km (4:53 / km) +57m 4:36 / km
ahr:128 max:142 shoes: Skechers Gomeb Speed 3

ITW
12 PM

Running 49:07 intensity: (29 @0) + (29 @1) + (41:33 @2) + (6:36 @3) 11.19 km (4:23 / km) +8m 4:22 / km
ahr:136 max:144 shoes: Nike Flyknit Lunar 2

Lunch run along the Trent and Canal.
6 PM

Running 26:33 intensity: (35 @0) + (8:53 @1) + (16:34 @2) + (31 @3) 5.37 km (4:56 / km) +171m 4:16 / km
ahr:127 max:142 shoes: Skechers Gomeb Speed 3

HFW

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