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Training Log Archive: ba-ba

In the 7 days ending Apr 21, 2013:

	activity	#	time	miles		km		+m				load
	Running - Road	7	3:39:12	30.38	(7:13)	48.9	(4:29)	152				476.7
	Running - Trail	1	1:24:01	8.69	(9:40)	13.98	(6:01)	822				228.5
	Orienteering	1	38:27	3.61	(10:39)	5.81	(6:37)	95	16 /	24c	66%	192.3
	Orienteering - Urban	2	28:43	3.98	(7:12)	6.41	(4:29)	58	34 /	46c	73%	143.6
	Total	8	6:10:23	46.67	(7:56)	75.1	(4:56)	1127	50 /	70c	71%	1041.1
averages - sleep:7.5

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Sunday Apr 21, 2013 #

Event: British Middle Championships 2013

12 PM

Running - Road 7:59 [3] 1.72 km (4:39 / km) +14m 4:28 / km
shoes: X-talon 212 (2)

C • Three Peaks 4

Orienteering race 38:27 [5] ***** 5.81 km (6:37 / km) +95m 6:07 / km
spiked:16/24c slept:7.5 shoes: X-talon 212 (2)

SL:4.4km/195m. Winner: Murray Strain, 26:47 (144%)

Ouch. Had seen the first control watching others, so fast to that but then never gave the first area the respect it deserved, shipping time all over the place, the coup de grace being taking 4 min for a <1min leg to #5. So 3mins on that control, and at least 2 mins total over the previous 3 (had seen Alex R, +2mins heading into 4 as I left - after an error, natch - so rushed myself to 5 I think).
Then too low on 8 (30secs), and small time-losses due to being knacked after the heather crossing at 11 and 13 (45secs total). After that, other than being a bit left on 16 I was giving it toes and pretty much spiking everything, courtesy of it not being as technical.

So frustrated once I finished - more so than if I'd fucked up throughout I think because, the way I was moving at the end of the course, I know I'm capable of a good run

C • Looks like I missed out 4

Running - Road 10:18 [1] 1.87 km (5:31 / km) +31m 5:06 / km
shoes: X-talon 212 (2)

Anger. However, taking the positives I'm definitely orienteering properly at times (more so than the disjointed effort at the JK, so I'm over that hump) and hopefully heading to some form for BOC.
Running wise just starting to feel good after months of feeling OK. Bang in time!

Course 1 - Splits

Saturday Apr 20, 2013 #

Event: British Sprint Championships 2013

10 AM

Running - Road 11:51 [2] 2.58 km (4:36 / km) +1m 4:35 / km
shoes: X-talon 212 (2)

Orienteering - Urban race (BSC Quali 1.1) 14:18 [5] *** 3.4 km (4:12 / km) +35m 4:00 / km
spiked:17/22c slept:8.0 shoes: X-talon 212 (2)

SL: 2.7km/40m. 11th. Winner: Murray Strain 12:35 (114%)
Wrong end of a 6-man pack separated by 17secs from 6th (and last qual place) to me in 11th. Reckon I lost 20secs over #13 and 16 (and maybe could have hopped a few more fences/normally olive areas earlier on). Also lost 6secs with a faulty finish punch (only cost me 1 place)

Running - Road 12:08 [1] 2.36 km (5:09 / km) +3m 5:07 / km
shoes: X-talon 212 (2)

2 PM

Running - Road 6:13 [1] 1.26 km (4:57 / km) +21m 4:34 / km
shoes: X-talon 212 (2)

Orienteering - Urban race (Final B1) 14:25 [5] **** 3.01 km (4:47 / km) +23m 4:37 / km
spiked:17/24c shoes: X-talon 212 (2)

SL:2.3km/30m. 10th. Winner: Jamie Stevenson 13:02 (111%)
From euro-style quali to a proper British-style sprint in the final. Not done one of these in a long while (BSC and JK 2012) and was left wanting a bit with hesitancies. Got on the wrong side of the feature at 8 (10secs), then wrong side of a big building to 9 (20-30sec).
Irnoic that my biggest loss was on perhaps the easiest leg. Was hesitant throughout the rest, but you had to be.

Running - Road 9:40 [1] 2.05 km (4:43 / km) +4m 4:40 / km
shoes: X-talon 212 (2)

Friday Apr 19, 2013 #

4 PM

Running - Road 39:21 [3] 9.14 km (4:18 / km) +37m 4:13 / km
slept:7.0 shoes: NB580 Blue

HFW to the garage
Felt like I was moving well at this pace. Not feeling very fresh though, but will try and remedy that next week.

Excellent stuff from fellow CLOKer Aiden R winning bronze at World Schools - although seeing 98 and 99 Birth years is quite scary!

Thursday Apr 18, 2013 #

Note
slept:7.5 (rest day)

This week isn't looking quite as easy as I'd planned it to be so far (yesterday saw my first rolling 100km week in an age - probably a sign I should be doing more having read Acceptable in the 80s this week).

As ever with a rest day, I feel very guilty. Especially with all the ginger nuts I've put away.

Wednesday Apr 17, 2013 #

5 PM

Running - Trail hills 1:24:01 13.98 km (6:01 / km) +822m 4:39 / km
slept:7.5 shoes: X-talon 212 (2)

4 hills west from Clay Bank, then back over the three remaining. Windy out, thought this would help on the way back but it didn't. Tried to keep plugging away up the hills - not full out reps but good effort - and managed to run every step excepting where it got very steep and I stumbled on #3, and very blocky on #7. Time includes opening and closing/latching quite a few gates. Felt OK if a little tired.

Next hill I run up will be Pen Y Ghent next Saturday.

C • Maybe not 2

Tuesday Apr 16, 2013 #

6 PM

Running - Road 45:05 [2] 10.08 km (4:28 / km) +13m 4:27 / km
shoes: NB580 Blue

Out along the river (with a head-wind) to Clairville stadium. 3x2laps of the bowl to keep the legs ticking over (decided to give the 400 a miss when I missed the call up. Good call anyway). Was then left waiting for ages.

8 PM

Running - Road race 9:46 [5] 3.0 km (3:15 / km)
slept:7.5 shoes: NB580 Blue

1st NYSD track meet. 3km tonight, delayed by quite a bit as lots of 100m races went on.
Set out steady (Matty Haynes went on his own, Greg and Fergus battling for 2nd and 3rd, Chris R and Rich&Zet guy for 4/5th) and felt really comfortable for the first 2km (passed Rich&Zet guy after 1200m or so) so pushed on a bit in the last km - by this point the wind in the back straight was pretty strong (moved to lane 2 on the bend at 800 to go so Matt could lap me). In hindsight I should have gone with Chris from early on (have him in XC, and very close if not ahead on road) so we could kick lumps out of each other - he did 9:30ish and reckon closer to this was possible.
Rough splits: 3:13, 3:20, 3:13. 41 seconds sliced off previous PB (Varsity 2011, 1hr after 1500m). First person not wearing spikes and didn't get beaten by the small girl who did for me in the 'boro 10km last year.

Haynes ran 8:18 or so, and said he reckons the wind was worth 20secs. Bollocks, not that much

Running - Road 9:44 [2] 2.07 km (4:43 / km) +1m 4:42 / km
shoes: NB580 Blue

was going to run home but was 9 by the time we were done. Got a lift back to Thornaby then jogged back to ease the legs out.

Monday Apr 15, 2013 #

6 PM

Running - Road 57:07 [2] 12.79 km (4:28 / km) +27m 4:25 / km
slept:7.5 shoes: NB580 Blue

The first time I've run (outside of a race) without a thermal in a long time. West round the river then into the campus to see if Tit Monday had landed (the supermarket suggested it had, but I needed further evidence), but Durham Uni seem to have not started back yet.

C • Tit Monday? 5

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