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Training Log Archive: IanW

In the 7 days ending Feb 10, 2013:

activity # timemileskm+m
  Night Orienteering1 1:42:10 6.9(14:49) 11.1(9:12)27 /34c79%
  Orienteering1 47:45 3.67(13:01) 5.9(8:06) 19021 /26c80%
  Stretching3 25:00
  Running1 22:30
  Circuits1 14:00
  Total4 3:31:25 10.56 17.0 19048 /60c80%
  [1-5]4 3:06:25

» now

Sunday Feb 10, 2013 #

Orienteering 47:45 [4] *** 5.9 km (8:06 / km) +190m 6:58 / km
spiked:21/26c shoes: La Sportiva C-Lite

Middle Distance - Tankersley. Race time 46:56 without road crossings.

A fairly steady run, and pretty clean technically. Legs were feeling it after last night, felt a physical effort from a few controls in, but still managed to sneak in ahead of Mr Marsden. Also became clear that the La Sportivas soak up liquid pretty quickly.

Focussing on the positives:
- No more than 30 seconds lost on any control.
- No hesitation in the circle for 24/26 controls (discounting road crossing)
- Good simplification of the more detailed legs.

Things to work on:
- Knowing the control description before hitting the circle
- Improving short to mid-scale route choice
- Using 'easy' sections to look ahead and improve control flow.

Now to pick up some fitness in the weeks leading up to the JK.

Stretching 5:00 [0]

Token effort during afternoon/evening - not really enough, but not too achy in the morning :)

Saturday Feb 9, 2013 #

Night Orienteering 1:42:10 [4] 11.1 km (9:12 / km)
spiked:27/34c shoes: 2011 VJ Supra

British Night Champs - Tankersley. Race time 100:28 without road crossing.

First proper outingwith the new headtorch - certainly helpful in some areas. Happy with this run, especially comparing to the same event last year, when Elite Pete saved me some ignimony... Generally choosing good routes and executing well, one very poor 4' mistake when I didn't was the only real blight on the run. The extra complication of the map edges being 45° from the north lines meant more thought went into getting the compass pointing the right way, which was probably a good thing.

Lack of recent running was obvious about 20 minutes in. But I could maintain the steady pace, and there was no reaction from the knee at any point. Calves cramped at one point when stumbled ~90 mins in - put that down to lack of fitness at the moment.

The positives:
- I was able to run for over 100 minutes on current fitness.
- Hitting the controls well when I had a good plan and attack point.
- No knee pain

Things to work on:
- More focus on planning backwards from a control
- Route choice - safe vs straight, especially where technical
- Fitness!

Stretching 10:00 [0]

Post-run and post-Taybarns...

Thursday Feb 7, 2013 #


Feeling pretty wiped out again today - little progress made.

Wednesday Feb 6, 2013 #


Long day, with logical thought seemingly beyond me...

Tuesday Feb 5, 2013 #

Circuits 14:00 [1]

Short circuits-like session before dinner.

Monday Feb 4, 2013 #

Running 22:30 [3]
shoes: La Sportiva C-Lite

Another short run, doubling up as quick new headtorch test. General dull knee ache for most of it.

Stretching 10:00 [0]

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