Training Log Archive: CharlieRennieIn the 31 days ending May 31, 2023:
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| 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 | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||||||||||||||||
Wednesday May 31, 2023 #
Running warm up/down 10:03 [1] 1.38 km (7:18 / km) +14m 6:57 / km
ahr:120 max:138 shoes: VJ Irocks #2
Orienteering 37:29 **** 5.11 km (7:20 / km) +199m 6:08 / km
ahr:161 max:175 shoes: VJ Irocks #2
Running warm up/down 10:06 [1] 1.62 km (6:13 / km) +24m 5:48 / km
ahr:137 max:160 shoes: VJ Irocks #2
Tuesday May 30, 2023 #
Running 36:41 5.78 km (6:21 / km) +127m 5:43 / km
ahr:128 max:167 shoes: Inov8 Trailfly 270 G
Monday May 29, 2023 #
Running warm up/down 19:46 2.58 km (7:40 / km) +83m 6:36 / km
ahr:122 max:151 shoes: VJ Irocks #2
Orienteering 39:40 *** 6.09 km (6:31 / km) +280m 5:18 / km
ahr:165 max:175 shoes: VJ Irocks #2
Another tired run on the Black. Middle distance today but still struggling physically especially on the hills and just feeling unable to push very hard at all. Nav was okay if a little scrappy at point’s especially towards the end. Maybe slightly too low to 1 as I didn’t go to the start kite and then a small hesitation at 6 being a little too far right and then too low at 8 again having to climb up to the control. Okay from there until the final section starting at 22 except maybe just being a little too loose with my compass at points. Then at 22 was slightly too far right just not being disciplined enough with my direction and hesitated at a couple pits before hitting my control. Then at 24 came off my compass to early and was slightly too far left and exactly the same happened at 26 just looking up too early and starting to search for the control instead of just sticking on my compass. Not a great run in the end, too scrappy to get a decent time with how slow I was moving but just need to rest up this week to freshen up the legs and make sure I focus in the last few controls and be disciplined with my compass especially.
Running 5:28 0.97 km (5:38 / km) +2m 5:34 / km
ahr:126 max:140 shoes: VJ Irocks #2
Running warm up/down 10:37 1.79 km (5:55 / km) +30m 5:28 / km
ahr:127 max:140 shoes: VJ Irocks #2
Sunday May 28, 2023 #
Running warm up/down 20:21 2.75 km (7:24 / km) +200m 5:26 / km
ahr:139 max:158 shoes: VJ Irocks #2
Orienteering long 1:13:54 *** 11.6 km (6:22 / km) +480m 5:17 / km
ahr:161 max:172 shoes: VJ Irocks #2
Tired run out round the black. Initially meant to be at long race pace but became clear that wasn’t going to happen pretty quickly. Few small errors in the first section, 30s at 1 just with poor compass meaning I slightly overshot it and was too far right. Then was okay till 5 where i was slightly too far left and lost fine then to 8 couldn’t see a way into the control from the front so went in from behind but exiting the control managed to find a track I should’ve taken. Then at 12 missed the ride I was aiming to hit so ended up doing a bit of a banana but didn’t lose too much time. To 14 once again missed the ride I was aiming for as they seemed to be very indistinct on the ground so ended up too far right and had to cut up through the green. Was good from there till the long leg to 20 where I went right then left when hard right or hard left were much better and also lost time in the circle getting stuck on the crag. Next section up the hill was okay just really started to struggle physically but was clean except for a small miss at 25 just coming off my compass at the last minute. On the routechoice to 31 should’ve just gone straight but went round the slope on the path which would’ve been okay but I ended up dropping too much and climbing anyway so was fairly slow. Rest of the course was fine just slow. Seem to be quite tired atm with all the training and the travelling as well so next week’s easy week is definitely needed. Will start to cut down on volume a bit in the coming weeks before the Jwoc taper which should hopefully freshen up the legs.
Running warm up/down 10:54 1.66 km (6:33 / km) +5m 6:28 / km
ahr:128 max:146 shoes: VJ Irocks #2
Saturday May 27, 2023 #
Running warm up/down 30:51 5.39 km (5:44 / km) +6m 5:42 / km
ahr:134 max:146 shoes: Nike Air Zoom Pegasus 39
Orienteering 11:44 *** 2.73 km (4:18 / km) +32m 4:04 / km
ahr:163 max:176 shoes: Nike Air Zoom Pegasus 39
Not a great display. Legs really feeling the high recent mileage and the heat also just been really tired since my event on Thursday so just could never get them moving. Okay tekkers, just a questionable routechoice to 2 where in a race I would’ve gone straight through the nettles then lost time running past 5 with my dibber not going off then exited it in the slightly wrong direction. Lost about 10s there and then to 11 picked the left option which I think was very slightly slower. Other than that just losing time on speed.
Running warm up/down 10:18 1.7 km (6:04 / km) +25m 5:40 / km
ahr:134 max:148 shoes: Nike Air Zoom Pegasus 39
Orienteering 13:46 *** 3.48 km (3:58 / km) +53m 3:41 / km
ahr:169 max:180 shoes: Nike Air Zoom Pegasus 39
Again not a brilliant display. Legs really struggling to get going in the first half then started to fade quite badly after the hill to 7. Lost time on 1 going through the houses to the left then missing my turn into the control having to go round. Should’ve gone right which was significantly quicker and lost about 10s here. Next section to 6 was okay except from an inexplicable 8s lost to 4 where it seems I just wasn’t pushing hard enough. Legs started to go after 7 then to 9 went left but not fully when right or hard left were much better so lost time there. Next two controls was just losing time on speed as Adam started to catch me and by 11 he was right on me. He went left and I went right to 12 and he took ~5s out of me which was probably partly speed and also routechoice. On his tail to 13 then went left as he went right to the finish and beat him to it by about 5s. Overall struggling physically and quite a few rc errors but was pleased with my planning ahead and lack of hesitation and will be nice to see how I can run with fresher legs.
Running warm up/down 15:08 2.47 km (6:08 / km) +41m 5:39 / km
ahr:140 max:161 shoes: Nike Air Zoom Pegasus 39
Friday May 26, 2023 #
Running 1:09:35 13.02 km (5:21 / km) +187m 4:59 / km
ahr:132 max:147 shoes: Inov8 Trailfly 270 G
Thursday May 25, 2023 #
Running 30:02 6.19 km (4:51 / km) +38m 4:43 / km
ahr:136 max:148 shoes: Nike Air Zoom Pegasus 39
Orienteering 43:06 *** 5.41 km (7:58 / km) +189m 6:47 / km
ahr:125 max:152 shoes: VJ Irocks #2
Orienteering 48:30 *** 6.74 km (7:12 / km) +198m 6:17 / km
ahr:133 max:156 shoes: VJ Irocks #2
Wednesday May 24, 2023 #
Running 30:47 5.91 km (5:12 / km) +134m 4:41 / km
ahr:140 max:154 shoes: Inov8 Trailfly 270 G
Running warm up/down 11:20 1.79 km (6:20 / km) +52m 5:32 / km
ahr:123 max:143 shoes: VJ Irocks #2
Orienteering tempo 28:01 *** 4.63 km (6:03 / km) +240m 4:48 / km
ahr:169 max:179 shoes: VJ Irocks #2
Pretty hard run out round Newton Fell which is definitely a harder area than it looks, mostly open fell with patches of forest which did a good job of obscuring the features along with the bracken. Few small misses and wrong micro routechoices, was slightly too far left on 3 then missed 8 going to the wrong crag to the left and then was too low to 11 maybe losing 45s total from them. Went slightly to the right on the routechoice to 17 which included a pretty steep climb up a rocky bank so maybe going left towards the wall was better. Overall an okay run, mistakes to 8 and 11 were a bit stupid just coming off my compass as I approached the circle but otherwise good and felt like I was moving decently despite the sore quads and managed to get the hr fairly high.
Running warm up/down 10:19 1.58 km (6:32 / km) +21m 6:08 / km
ahr:131 max:144 shoes: VJ Irocks #2
Tuesday May 23, 2023 #
Running 30:48 5.56 km (5:32 / km) +127m 4:58 / km
ahr:132 max:149 shoes: Inov8 Trailfly 270 G
Monday May 22, 2023 #
Running long 2:13:19 18.94 km (7:02 / km) +691m 5:57 / km
ahr:141 max:162 shoes: VJ Irocks #2
Sunday May 21, 2023 #
Running warm up/down 21:39 3.92 km (5:32 / km) +16m 5:25 / km
ahr:127 max:159 shoes: VJ Irocks #2
Orienteering 38:32 **** 6.25 km (6:10 / km) +182m 5:23 / km
ahr:166 max:178 shoes: VJ Irocks #2
Results: https://cfc2023.fr/images/uploads/cfc-resultats-pr...
Livelox: https://www.livelox.com/Viewer/Championnat-de-Fran...
Running warm up/down 24:46 4.08 km (6:04 / km) +26m 5:53 / km
ahr:136 max:148 shoes: VJ Irocks #2
Saturday May 20, 2023 #
Running warm up/down 27:06 5.05 km (5:22 / km) +39m 5:10 / km
ahr:121 max:158 shoes: VJ Irocks #2
Orienteering race 43:46 ***** 5.75 km (7:37 / km) +205m 6:27 / km
ahr:166 max:177 shoes: VJ Irocks #2
Splits: http://obasen.orientering.se/winsplits/online/fr/d...
Livelox: https://www.livelox.com/Viewer/Championnat-de-Fran...
Running warm up/down 20:14 2.98 km (6:47 / km) +47m 6:17 / km
ahr:129 max:142 shoes: VJ Irocks #2
Friday May 19, 2023 #
Running warm up/down 25:29 4.48 km (5:41 / km) +100m 5:07 / km
ahr:134 max:151 shoes: VJ Irocks #2
Orienteering 47:59 ***** 5.37 km (8:56 / km) +225m 7:23 / km
ahr:156 max:174 shoes: VJ Irocks #2
Livelox: https://www.livelox.com/Viewer/Regionale-MD-Le-Tum...
Splits: http://obasen.orientering.se/winsplits/online/fr/d...
Running warm up/down 21:28 3.39 km (6:20 / km) +46m 5:56 / km
ahr:132 max:147 shoes: VJ Irocks #2
Thursday May 18, 2023 #
Running warm up/down 19:01 3.57 km (5:20 / km) +8m 5:16 / km
ahr:133 max:160 shoes: Nike Air Zoom Pegasus 39
Orienteering 15:06 *** 3.79 km (3:59 / km) +33m 3:49 / km
ahr:168 max:178 shoes: Nike Air Zoom Pegasus 39
Livelox: https://www.livelox.com/Viewer/Sprint-Open-CFRS-/C...
Results: https://cfc2023.fr/images/uploads/resultats_opensp...
Started off easy on the run out to the start which I think worked well as picked the right option but got confused with the control description and ended up the wrong side of the hedge maybe 10s lost. No issues from then till 5 where I got to the control and couldn’t see the box on top. Waved my dibber around hoping for a beep to no avail so just used the pin punch thing that was there and moved on. Head was a bit gone to 6 so convinced myself I took the wrong route but looking back it was the best option. Next 3 were easy then to 10 picked the wrong route choice, should’ve backed out of 9 and gone to the left but didn’t lose too much time anyway. Got a good look at 14 on the arena run through so picked the best option coming back out and going left. Next 4 were simple then went far right to 19 which I still think is the best routechoice. Didn’t spot the fence meaning you had to go round to 20 so went right which was significantly slower and cost me time. Next 3 were easy then went right to 24 which I think was slightly longer but maybe faster then just ran hard into the finish. Overall an okayish sprint felt like I couldn’t really get up to speed in the first section but was moving better after the run through. Just need to make sure I spot all the routechoices because my selection seems decent just occasionally I miss key things when planning ahead.
Running warm up/down 20:05 3.58 km (5:36 / km) +3m 5:35 / km
ahr:131 max:141 shoes: Nike Air Zoom Pegasus 39
Wednesday May 17, 2023 #
Running 1:30:24 15.73 km (5:45 / km) +465m 5:00 / km
ahr:137 max:153 shoes: Inov8 Trailfly 270 G
Tuesday May 16, 2023 #
Running 29:37 5.62 km (5:16 / km) +122m 4:45 / km
ahr:141 max:152 shoes: Inov8 Trailfly 270 G
Running warm up/down 15:06 2.96 km (5:06 / km) +5m 5:03 / km
ahr:131 max:151 shoes: Nike Air Zoom Pegasus 39
Running intervals 34:59 8.67 km (4:02 / km) +7m 4:01 / km
ahr:160 max:177 shoes: Nike Air Zoom Pegasus 39
3:31, 3:31, 3:31, 3:30, 3:29, 3:30, 3:27, 3:27
Couldn’t get to the track so went to fitz park for some k reps. Was quite good tbh apart from the occasional rogue dog or pedestrian that wouldn’t move and nice to do something different from the track. Aim was around threshold pace but probably ended up being slightly too fast. First 5 felt nice and controlled at the pace I wanted but the 6th felt harder and then was definitely working too hard on the last 2 which were a little too fast as well. All good though still a very solid body of work and good to feel so comfy running at 3:30s. Fitness seems to be coming along nicely and will add in a bit more of the quicker stuff over the next few weeks.
Running warm up/down 15:03 2.48 km (6:04 / km) +5m 6:00 / km
ahr:135 max:146 shoes: Nike Air Zoom Pegasus 39
Monday May 15, 2023 #
Orienteering 47:52 [2] *** 5.76 km (8:19 / km) +216m 7:00 / km
ahr:114 max:148 shoes: VJ Irocks #2
Running 42:00 7.95 km (5:17 / km) +156m 4:48 / km
ahr:139 max:161 shoes: Inov8 Trailfly 270 G
Sunday May 14, 2023 #
Running warm up/down 22:28 3.7 km (6:05 / km) +75m 5:31 / km
ahr:136 max:159 shoes: VJ Irocks #2
Orienteering 1:10:48 **** 9.93 km (7:08 / km) +503m 5:41 / km
ahr:168 max:181 shoes: VJ Irocks #2
Running warm up/down 16:31 2.47 km (6:41 / km) +63m 5:56 / km
ahr:128 max:156 shoes: VJ Irocks #2
Saturday May 13, 2023 #
Running 29:07 5.59 km (5:13 / km) +123m 4:42 / km
ahr:134 max:153 shoes: Inov8 Trailfly 270 G
Friday May 12, 2023 #
Running 37:36 5.82 km (6:28 / km) +127m 5:50 / km
ahr:129 max:153 shoes: Inov8 Trailfly 270 G
Thursday May 11, 2023 #
Running warm up/down 10:07 1.58 km (6:23 / km) +112m 4:43 / km
ahr:144 max:159 shoes: VJ Irocks #2
Orienteering 30:31 ** 5.14 km (5:56 / km) +257m 4:45 / km
ahr:164 max:175 shoes: VJ Irocks #2
Running warm up/down 10:28 1.68 km (6:14 / km) +15m 5:58 / km
ahr:138 max:157 shoes: VJ Irocks #2
Wednesday May 10, 2023 #
Note
(sick) (rest day)
Tuesday May 9, 2023 #
Note
(sick) (rest day)
Monday May 8, 2023 #
Note
(sick) (rest day)
Sunday May 7, 2023 #
Running warm up/down 12:30 2.18 km (5:44 / km) +1m 5:43 / km
ahr:130 max:142 shoes: Nike Air Zoom Pegasus 39
Orienteering race 17:13 [4] *** 4.28 km (4:01 / km) +6m 3:59 / km
ahr:164 max:176 shoes: Nike Air Zoom Pegasus 39
Running warm up/down 14:39 [1] 2.47 km (5:56 / km) +3m 5:54 / km
ahr:122 max:132 shoes: Nike Air Zoom Pegasus 39
Running warm up/down 8:49 [1] 1.59 km (5:32 / km)
ahr:121 max:134 shoes: Nike Air Zoom Pegasus 39
Orienteering intervals 24:11 **** 4.49 km (5:23 / km) +9m 5:20 / km
ahr:143 max:170 shoes: Nike Air Zoom Pegasus 39
Running warm up/down 9:20 1.63 km (5:45 / km) +5m 5:39 / km
ahr:127 max:139 shoes: Nike Air Zoom Pegasus 39
Saturday May 6, 2023 #
Running warm up/down 15:18 1.81 km (8:27 / km) +150m 5:59 / km
ahr:136 max:153 shoes: VJ Irocks #2
Orienteering race 1:06:37 [4] *** 11.19 km (5:57 / km) +464m 4:56 / km
ahr:163 max:174 shoes: VJ Irocks #2
Running warm up/down 13:35 2.17 km (6:16 / km) +2m 6:14 / km
ahr:132 max:141 shoes: VJ Irocks #2
Friday May 5, 2023 #
Running 10:49 [1] 2.05 km (5:16 / km) +9m 5:10 / km
ahr:121 max:136 shoes: Nike Air Zoom Pegasus 39
Running warm up/down 13:11 2.35 km (5:36 / km) +40m 5:10 / km
ahr:133 max:154 shoes: VJ Irocks #2
Orienteering race 39:15 [4] *** 6.57 km (5:59 / km) +268m 4:58 / km
ahr:161 max:176 shoes: VJ Irocks #2
First half was pretty uneventful, clean apart from some slightly slower routechoices but not particularly quick and was definitely losing significant time on the hills. Got caught by my Czech 2 minute man at 13 and think I just lost my head a little bit. Went down the wrong path to 14 and binned 40s so he got ahead then got back into the lead when he decided to go straight to 15 for some reason. To 16 turned off the path way too early and ended up battling through some green unnecessarily so lost another ~40s there. Czech guy made an even worse error tho so the next few controls in the open were just him slowly catching me as I continued to struggle physically. The hill to 20 was grim but managed to hold onto him the whole way. Got slightly ahead to 21 but then overshot 22 losing another 25s and we ran into the finish together. Overall not a terrible run but on an area that easy can’t really be affording to be losing the amount of time I did through mistakes.
Running warm up/down 10:21 1.54 km (6:44 / km) +29m 6:10 / km
ahr:125 max:139 shoes: VJ Irocks #2
Thursday May 4, 2023 #
Orienteering 35:37 **** 3.86 km (9:14 / km) +252m 6:58 / km
ahr:142 max:165 shoes: VJ Irocks #2
Pretty grotty area full of steep hills and low vis green sections but got some decent work done. Kinda hard to keep it easy in such a hilly area but think I did an okay job and was quite pleased with my nav. Overshot 1 but apart from that had some good compass work in the green sections.
Running warm up/down 10:14 1.77 km (5:47 / km) +3m 5:44 / km
ahr:123 max:135 shoes: Nike Air Zoom Pegasus 39
Orienteering tempo 11:33 *** 3.06 km (3:47 / km) +10m 3:43 / km
ahr:162 max:177 shoes: Nike Air Zoom Pegasus 39
Much better in terms of sprint technique. Did take 3 slightly worse routechoices and found myself not pushing enough in some of the dead running section but was planning ahead much better and confident in my decisions even if a few of them were wrong. Jim did catch 40s on me but that was expected and just nice to feel a bit more in control while sprinting.
Orienteering warm up/down 15:08 2.62 km (5:47 / km) +2m 5:45 / km
ahr:132 max:144 shoes: Nike Air Zoom Pegasus 39
Wednesday May 3, 2023 #
Orienteering 1:16:23 **** 10.17 km (7:31 / km) +320m 6:29 / km
ahr:144 max:165 shoes: VJ Irocks #2
Loose with the compass and just not confident on my direction for the first half of this leading to lots of small misses and a bigger mistake at 5. Second half was better but tekkers defo need some work.
Orienteering 53:35 **** 7.42 km (7:13 / km) +256m 6:10 / km
ahr:144 max:162 shoes: VJ Irocks #2
Much better than this morning. Confident with my compass and just taking some very nice straight lines even through the low vis green sections. Did do a parallel error on the path to 3 but it didn’t cost much time and apart from not going to 11 to avoid the field full of bees there were no other mistakes.
Tuesday May 2, 2023 #
Running warm up/down 16:25 2.88 km (5:42 / km) +12m 5:35 / km
ahr:135 max:148 shoes: Nike Air Zoom Pegasus 39
Orienteering tempo 16:33 *** 4.0 km (4:08 / km) +6m 4:06 / km
ahr:167 max:176 shoes: Nike Air Zoom Pegasus 39
Not great tbh, struggled in the heat and the sprint technique is just rusty. Wasn’t planning ahead enough and a few times just got a bit confused feeling like I was running into peoples back gardens which I guess is just something I need to get used to while I’m out here. As far as routechoices go think I took the right option for most of them except 13 but a couple of times did just miss cut throughs that would’ve saved timed. Not particularly moving well either but think that will improve as I get more confident in my sprint technique.
Running warm up/down 14:55 2.64 km (5:39 / km) +7m 5:35 / km
ahr:140 max:147 shoes: Nike Air Zoom Pegasus 39
Orienteering 1:12:00 **** 10.77 km (6:41 / km) +341m 5:46 / km
ahr:155 max:175 shoes: VJ Irocks #2
Decent first go in some Romanian skog. Lovely runnable forest and some decent tekkers on display. Few scrappy sections here and there but some good stuff as well with just one major error at 8 which tbf the pole had fallen over and did seem to be quite questionably mapped but just came off of my compass a bit too early and drifted to the left. Had to make a bit of a course alteration when two dogs performed some sort of pincer tactic while chasing me up a hill but managed to escape and then very much enjoyed the alpine style open section at the end.
Monday May 1, 2023 #
Running 38:47 5.95 km (6:31 / km) +188m 5:38 / km
ahr:132 max:161 shoes: Nike Air Zoom Pegasus 39