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Training Log Archive: Rich

In the 7 days ending Aug 5, 2018:

activity # timemileskm+m
  Running7 5:18:45 31.05(10:16) 49.98(6:23) 1049
  Orienteering4 3:37:25 22.46(9:41) 36.14(6:01) 951
  Total7 8:56:10 53.51(10:01) 86.12(6:14) 2000
  [1-5]7 8:29:27

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Sunday Aug 5, 2018 #

11 AM

Running long 1:34:33 intensity: (1:06 @0) + (42:01 @1) + (49:52 @2) + (1:34 @3) 19.02 km (4:58 / km) +185m 4:44 / km
ahr:125 max:147 shoes: NB Fresh Foam Zante V2

Very easy paced longish run. Started feeling much stronger up hills since the second half of Lakes5.

Saturday Aug 4, 2018 #

5 PM

Running 48:06 intensity: (55 @0) + (21:53 @1) + (25:11 @2) + (7 @3) 9.53 km (5:03 / km) +110m 4:46 / km
ahr:124 max:140 shoes: Sketchers Go Run Gen.5

Easy jog. Tired but not feeling quite as bad as expected.

Friday Aug 3, 2018 #

10 AM

Running warm up/down 15:38 intensity: (1:32 @0) + (10:58 @1) + (3:08 @2) 2.22 km (7:03 / km) +34m 6:33 / km
ahr:117 max:139 shoes: VJ Bold (2)

Orienteering race 37:13 intensity: (10 @0) + (6 @1) + (46 @2) + (5:56 @3) + (30:15 @4) 4.46 km (8:21 / km) +189m 6:53 / km
ahr:158 max:166 shoes: VJ Bold (2)

Lakes5 Day 5 - Dale Park

The one I had been most looking forward to.

Early start was never going to make things easy but just went pout to enjoy it. #1 was straight forwards but difficult to spot in the bracken which I was already making my own tracks through. A good to #5 bar #4 where I was off line a little to the right.

First half of #6 was fine with the plan of being left of straight to avoid multiple crags but just hadn't planned/simplified the second half of the leg and so end up very hesitant and pin-balled around and into the control. This was a wake up and navigated smoothly through to #13 bar hesitation at #12 hunting for the boulder in the bracken (map is wrong). Errors crept in from here:

#14 too far left and went to the lower knoll first ~20s
#15 Poor bearing from the hill dropping too far right ~45s
#17 No proper plan and drifted and then stopped confused around half way through the leg before sorting myself out ~1min
#20 caught Jonathan Rhys looking confused, I then got confused and drifted too far right. ~25s
#21 Started running striaght then realised the path route would be much quicker ~5s.

Won M21L by a ~4mins but was a few seconds behind Nick B (40s had same course). Nice end to the week with the exception of the weather.

Also big up for the string course - that was some advanture, which Grace loved!

http://www.mdoc.routegadget.co.uk/rg2/#292&course=...

Running warm up/down 21:27 intensity: (13:42 @0) + (7:44 @1) + (1 @2) 1.6 km (13:22 / km) +27m 12:20 / km
ahr:92 max:126 shoes: VJ Bold (2)

Thursday Aug 2, 2018 #

11 AM

Running warm up/down 18:30 [1] 2.17 km (8:31 / km) +83m 7:09 / km
shoes: VJ Bold (2)

Orienteering race 1:01:56 intensity: (9 @0) + (9 @1) + (10 @2) + (38 @3) + (56:08 @4) + (4:42 @5) 12.11 km (5:07 / km) +181m 4:45 / km
ahr:165 max:172 shoes: VJ Bold (2)

Lakes5 Day 4 - Askham Fell

Hadn't felt that great this morning but started OK and already had Edvardas Šcerbavicius my 1min man in my sights as I left #1 and got ahead on the short leg to #4. Catching Roger Goddard (6min man) by the end of the long leg to #6 and despite a small error on #7 (~15s) caught and past Roger at the start of the second long leg to #10. Could hear the chase behoind me but just kept plugging away through the tough marsh. Map a little strange into #10 as my compass was telling me it should be further right but could see holes in the ground so decided it was safer to hit them first and then run beside them (a good call). Short easy legs to #13 and was feeling good as I hit the steep uphills to #14 an #15 so put in a bit of extra effort and lost the chasing pack despite missing #15 by a good 20-30s.

After this I seamed to lose a bit of concentration and started making errors:

#17 - only ~10s but slightly right on bearing
#19 - Again bearing taking me right of the feature ~15s
#21 - this was just stupid and climbed the first gate I came to then realised it was the wrong one ~15s
#25 - I missed the correct gap in the gorse I need twice and ended up piling through the middle of it to get to the control ~75s.

2nd on the day ~2:40 behind Nathan. I did have a narrow lead at 13 before the mistakes started so good nav when tired is perhaps something to work on but more postives as still more improvement on previous days. Even if clean though Nathan would have had the pace to take the win.

http://www.mdoc.routegadget.co.uk/rg2/#291&course=...

Running warm up/down 13:33 intensity: (16 @0) + (9:37 @1) + (3:40 @2) 1.88 km (7:13 / km) +47m 6:25 / km
ahr:119 max:134 shoes: VJ Bold (2)

Wednesday Aug 1, 2018 #

5 PM

Running 29:08 intensity: (1:07 @0) + (27:54 @1) + (7 @2) 5.12 km (5:41 / km) +6m 5:39 / km
ahr:114 max:126 shoes: Inov8 Roclite 319

Tuesday Jul 31, 2018 #

11 AM

Running warm up/down 11:22 intensity: (42 @0) + (2:03 @1) + (1:13 @2) + (6:43 @3) + (41 @4) 1.58 km (7:12 / km) +178m 4:36 / km
ahr:138 max:161 shoes: VJ Bold (2)

Orienteering race 1:02:30 intensity: (8 @0) + (13 @1) + (9 @2) + (2:04 @3) + (59:25 @4) + (31 @5) 9.98 km (6:16 / km) +269m 5:31 / km
ahr:161 max:170 shoes: VJ Bold (2)

Lakes5 Day 3- Whinlatter

Too many easy legs on the fell and not enough of the tough Forestto trouble Rhys or Nathan today. I lost ~45s on 3 climbing too high and right, silly error, but otherwise the first 3/4 of the race were open fell with some easy running legs. Rhys caught me (3mins) on the way to #6 and pulled ahead significantly on the tough climb through the forest up to #10.

I lost ~20-30s on 12, many did I think, perhaps something not quite right with the map here. Lost a little more at 14 (~15-20s) where I was too far right. #16 I chose to contour/climb intially the then drop diagonally to the track which limited climb once on the track and then stayed low in the white forest before climbing late into the control. One this leg by a distance and back on Rhys's tail. Initially followed Rhys out the control but realising he was contouring and the forest was crap I dropped down through the white forest to the track and then climbed back up to the control; much faster route and now well ahead of Rhys. Manic downhill running to the finish.

3rd today and feeling like I'm improving.

http://www.mdoc.routegadget.co.uk/rg2/#290&route=5...

Running warm up/down 16:03 [1] 1.73 km (9:18 / km) +32m 8:31 / km
shoes: VJ Bold (2)

Monday Jul 30, 2018 #

11 AM

Running warm up/down 37:34 intensity: (6:46 @0) + (17:28 @1) + (11:54 @2) + (1:26 @3) 2.77 km (13:33 / km) +347m 8:20 / km
ahr:116 max:152 shoes: VJ Bold (2)

Orienteering race 55:46 intensity: (10 @0) + (10 @1) + (23 @2) + (3:09 @3) + (51:54 @4) 9.59 km (5:49 / km) +312m 5:00 / km
ahr:161 max:169 shoes: VJ Bold (2)

Lakes5 Day 2 - Angle Tarn Pikes

Better weather today so clear tops. Physically feeling much better today and only mistakes were losing time on #1 dropping too l,ow on the leg and then dropping too low and having to climb back up at the end of #10 after taking a decent route. Still ~4mins behind the leaders which I was surprised at given how much better I felt today.

http://www.mdoc.routegadget.co.uk/rg2/#289&course=...

Running warm up/down 12:51 [1] 2.35 km (5:28 / km)
ahr:108 max:112 shoes: VJ Bold (2)

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