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Training Log Archive: Rich

In the 7 days ending Apr 24, 2011:

activity # timemileskm+m
  Running13 6:24:52 43.08(8:56) 69.32(5:33) 937
  Orienteering3 2:12:55 14.6(9:06) 23.5(5:39) 91070 /83c84%
  Flexibility3 45:00
  Strength and Conditioning1 25:00
  Cross Training1 5:00
  Total16 9:52:47 57.68 92.82 184770 /83c84%
  [1-5]14 9:05:05
averages - sleep:7.4 weight:65.9kg

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Sunday Apr 24, 2011 #

9 AM

Running 24:00 [2] 4.3 km (5:35 / km) +60m 5:13 / km
shoes: Nike Air Pegasus+ 27

10 AM

Flexibility 15:00 [0]

2 PM

Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 X Talon 212 (2)

Orienteering race 1:19:06 [4] *** 14.0 km (5:39 / km) +700m 4:31 / km
spiked:27/29c slept:7.25 shoes: Inov8 X Talon 212 (2)

Felt pretty dissapointed with my run when I finished so was quite suprised to finish 6th on the day and 7th overall. Fairly content considering I've had two less than average runs. Started ok on 1 and 2 but totally screwed up 3. Made a parallel error and ended up ~400m north east of the control on the wrong hill - totally needless and stupid mistake. Refocused and went well up to 14 and then had Supersaint in my sights across the 15 although still a good min or so ahead. After small hesitations on 15 and 16 made another daft error on 17. Hit AP ok but then didn't check my line and spotted a control that I thought was mine. ~1min later I found the control. Mostly clean from here in and running with Supersaint from 21. Bit of a dodge route to the last control though.

Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)

Saturday Apr 23, 2011 #

9 AM

Running 24:00 [2] 4.3 km (5:35 / km) +60m 5:13 / km
slept:5.5 shoes: Nike Air Pegasus+ 27

On my own this morning. Same route but backwards.
10 AM

Flexibility 20:00 [0]

2 PM

Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Inov8 X Talon 212 (2)

inc drills.

Orienteering race 38:51 [5] 6.5 km (5:59 / km) +150m 5:22 / km
spiked:17/26c shoes: Inov8 X Talon 212 (2)

Mentally didn't start with the right focus and although I did 90% of the leg well I totally screwed up the end and lost 2mins. Got it together and took more car on 2 and 3 but then screwed up 4 by running to the wrong hill and realising I was too far down the hill (~20-30s). Then a poor exit out of 4, ran along the wrong ridge. Another big error of 1min at 8. Not quite shore what went wrong here must have been bad compass work but made a parallel error being on the hill beyond the control. Rest was steady with small errors (10-20s) at a few (12, 17, 18, 20, 23 & 24). Dissappointing.

Friday Apr 22, 2011 #

Event: JK 2011
 
9 AM

Running 22:00 [2] 4.3 km (5:07 / km) +60m 4:47 / km
slept:8.5 shoes: Nike Air Pegasus+ 27

Easy jog with JT, Matt H and Hodgo around the back roads from the cottage.
C • morning run 2
4 PM

Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X Talon 212 (2)

Orienteering race 14:58 [5] 3.0 km (4:59 / km) +60m 4:32 / km
spiked:26/28c shoes: Inov8 X Talon 212 (2)

Not great. Took lots of poor routes in the first half and a few hesitations. Ok for a few after the spectator but more time loss on 21. Missed the gap in the hedge to 23 for a bit more time loss and then couldn't see the route through to 24 and after hesitating decided just to kane it round the open. This was about 15-20s slower. More time loss on 26 and 27 in hesitation.

Compared the map to the BEOC sprints - colours were crap on this one and the mapping was great either. I just wasn't up to the interpretation obviously. A good few opportunities to cheat (inadvertantly) too - this should not have been the case and should have had marshals/tape ensuring it didn't happen.

Looking through the splits I was running pretty well but need more practice in the planning ahead/route choice/control aspects of sprint racing if I want to be any good at this discipline.

Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 X Talon 212 (2)

Thursday Apr 21, 2011 #

7 PM

Running 41:00 [2] 8.4 km (4:53 / km) +150m 4:29 / km
shoes: Nike Air Pegasus+ 27

Wednesday Apr 20, 2011 #

7 AM

Running 20:38 intensity: (38 @0) + (28 @1) + (8:50 @2) + (10:42 @3) 3.81 km (5:25 / km) +67m 4:59 / km
ahr:137 max:153 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
5 PM

Running 13:02 intensity: (25 @0) + (1 @1) + (10 @2) + (2:11 @3) + (10:15 @4) 2.52 km (5:10 / km) +48m 4:43 / km
ahr:156 max:168 shoes: Nike Air Pegasus+ 27

HFW - full bag. HRM on the piss again.

Tuesday Apr 19, 2011 #

7 AM

Running 21:36 intensity: (8 @0) + (3 @1) + (13:57 @2) + (6:29 @3) + (54 @4) + (5 @5) 3.94 km (5:29 / km) +60m 5:06 / km
ahr:132 max:170 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
1 PM

Cross Training warm up/down 5:00 [2]

Strength and Conditioning 25:00 [1]

Flexibility 10:00 [0]

5 PM

Running 12:49 [2] 2.71 km (4:44 / km) +45m 4:22 / km
ahr:162 max:179 shoes: Nike Air Pegasus+ 27

HFW

Running (Fartlek) 38:38 intensity: (44 @0) + (5:03 @1) + (14:25 @2) + (18:16 @3) + (10 @4) 7.52 km (5:08 / km) +40m 5:00 / km
ahr:135 max:158 shoes: Nike Air Pegasus+ 27

Up to Ashfield to give my membership form back. Most of the club were oftem to a road race but one or two of the slower members were doing a small session on the fields so joined them for a bit of easy fartlek training. Legs feeling pretty good. Hip still playing up a bit though - need to do yet more stretching!

Monday Apr 18, 2011 #

7 AM

Running 20:04 intensity: (47 @0) + (1:09 @1) + (11:20 @2) + (3:55 @3) + (2:53 @4) 3.96 km (5:04 / km) +68m 4:40 / km
ahr:138 max:169 slept:7.75 shoes: Nike Air Pegasus+ 27

ITW
C • I saw your average weight a... 2
5 PM

Running 57:05 intensity: (9:00 @1) + (38:57 @2) + (7:38 @3) + (1:30 @5) 10.26 km (5:34 / km) +229m 5:00 / km
ahr:132 max:152 weight:65.9kg shoes: Nike Air Pegasus+ 27

HFW (Newstead) with a stop off in Portland Park for 10 x ~60m sprints with slow jog back recovery.

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