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Training Log Archive: Rich

In the 7 days ending May 8, 2017:

activity # timemileskm+mload
  Running11 6:17:54 45.84(8:15) 73.77(5:07) 677734.8
  Orienteering2 2:34:03 14.93(10:19) 24.03(6:25) 819640.6
  Strength and Conditioning2 1:10:00150.0
  Total13 10:01:57 60.77 97.79 14961525.3
  [1-5]13 9:55:13
averages - weight:66.7kg

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TuWeThFrSaSuMo

Monday May 8, 2017 #

6 AM

Strength and Conditioning 30:00 [1]
weight:66.4kg

Glutes, hips and core
7 AM

Running 32:59 intensity: (24 @0) + (1:12 @1) + (30:41 @2) + (42 @3) 6.87 km (4:48 / km) +42m 4:40 / km
ahr:132 max:143 shoes: Skechers Gomeb Speed 3

5 PM

Running 42:36 intensity: (33 @0) + (1:16 @1) + (34:21 @2) + (6:26 @3) 9.4 km (4:32 / km) +122m 4:15 / km
ahr:135 max:147 shoes: Skechers Gomeb Speed 3

Up to the Lammas from Newstead station.

Out of interest took Saturdays High Dam with me to see if I could read/interpret the map while running easily. Got bored of trying so gave up after ~30mins. Dug out the 1:15k High Dam map once I got home from BEOC Long 2003 - much more legible map. The lost art of mapping at 1:15k.

Sunday May 7, 2017 #

10 AM

Running warm up/down 25:28 [1] 2.43 km (10:29 / km) +13m 10:12 / km
shoes: VJ Bold

Orienteering race 34:44 intensity: (24:44 @4) + (10:00 @5) 5.81 km (5:59 / km) +229m 5:00 / km
shoes: VJ Bold

BOC Relay 1st leg - Summer House Knott

Little error (~15s) at 1 but then worked my way through the field and got on the tail of Spongey et al through to 7, dropped off up the hill and was on my own through to 14 where I made a small error (~20s) and Tom F passed me before splitting at the gaffle after 17, catching Dane and Jack L through then next couple of controls. Took a poor line to 22 (left) so dropped back 15-20s to come in 5th.

After a difficult start Dave picked up in the second half to send Poo Boy off 5th and after a great run finish what we initially thought was the win. Disappointing and we'll never know whether there was an issue with the control or not. Clearly there was problems for ShUOC and can't help but feel the evidence suggests they should be reinstated, so all ended in bazaar fashion.

Running warm up/down 6:08 [1] 0.77 km (7:59 / km) +7m 7:38 / km
shoes: VJ Bold

Saturday May 6, 2017 #

1 PM

Running warm up/down 19:10 intensity: (20 @0) + (5:35 @1) + (4:34 @2) + (5:10 @3) + (3:19 @4) + (12 @5) 2.53 km (7:34 / km) +106m 6:16 / km
ahr:137 max:176 shoes: VJ Bold

Orienteering race 1:59:19 intensity: (15 @1) + (6 @2) + (8:38 @3) + (1:26:21 @4) + (23:59 @5) 18.22 km (6:33 / km) +590m 5:38 / km
ahr:164 max:176 shoes: VJ Bold

BOC Long - High Dam - DSQ (W20)

Just a bad day all round. The main issue I had was that I was constantly fighting to actually read the map. There were very few legs where I didn't pretty much stand still to take in information but still ended up making many mistakes and some poor route choices. At times I just ran and hoped something would pop up as I was struggling so much (e.g. 5, 16, 21). I had a magnifier too, but it was a sunny day so the glare from this was also an issue. Really do wish we could get a 1:10k, whether its the slight astigmatism I have (that can't be corrected) I don't know but have struggled on 1:15k in complex areas since my early 20s.

I got no1 ok but went AWOL twice to 2 losing ~2mins. Had no idea where I was crossing the fence above two until I noticed the stream below me and realised I was ~350m too far right. ~40s to 3 as dropped way too low. 4 I just simplified and dropped into the hole below my and then the re-entrant. 5 I stopped many times but didn't have a clue what was going on. Ended up climbing and seeing the wall above and was ok from there. 6 was an appalling bearing (90s). Other than being a bit high on 7 up to 11 was fine. Ran to the wrong drinks point at 12 ~30s.

In my wisdom I decided that dropping and using the path would be a good route to 13 - struggled to keep contact on the path so was hesitant, a wiggled up and down much more than hoped - ~2mins slower. It also meant I was in complete oxygen debt to 14.

Run on a bearing towards the pond to 15 and up the hill but lost the plot on the top and lost ~45s. Faffed on 16 (~30s) and completely mixed up the hills on 17 (~50s) before the MP on 20; came over the hill in a col too early and there was a control on a knoll so I punched and carried on (apparently this control was in a re-entrant but next to a small spur). Way left to the next control (21) partly due to my starting point (1min), stopped early on 22 (~15s).

To 29 was OK, bar initially leaving 24 in the wrong direction, but 30 was a poor RC and poor execution and got quite lucky not to lose more time (~30s error; ~1min RC). Just ran towards 31 but was too low and ended up crossing over the footbridge by the finish (~1min).

On the plus side I was running much better than at the JK and seem to be over the hamstring/hip/back issues I have been suffering for the last 2-3 months.

Running warm up/down 5:31 [1] 0.77 km (7:10 / km) +5m 6:56 / km
shoes: VJ Bold

Friday May 5, 2017 #

7 AM

Running 23:27 intensity: (40 @0) + (1:20 @1) + (20:05 @2) + (1:22 @3) 5.05 km (4:38 / km) +43m 4:27 / km
ahr:132 max:143 weight:66.7kg shoes: Adidas Adizero Adios Boost (4)

5 PM

Running 19:06 intensity: (3:23 @1) + (13:50 @2) + (1:48 @3) + (5 @4) 3.9 km (4:53 / km) +174m 4:00 / km
ahr:131 max:165 shoes: Skechers Gomeb Speed 3

Thursday May 4, 2017 #

6 PM

Running 59:30 intensity: (12:04 @1) + (47:26 @2) 12.87 km (4:37 / km) +64m 4:31 / km
ahr:129 max:145 shoes: Skechers Gomeb Speed 3

Easy on the trails with a few drills. Calves still sore but otherwise moving ok. Pleasant but chilly evening.

Wednesday May 3, 2017 #

7 AM

Running 39:22 intensity: (51 @0) + (2:43 @1) + (35:16 @2) + (20 @3) + (8 @4) + (4 @5) 7.92 km (4:58 / km) +51m 4:49 / km
ahr:132 max:201 weight:67kg shoes: Skechers Gomeb Speed 3

Extended ITW. Clear blues skies but chilly.
5 PM

Running 28:25 intensity: (31 @0) + (4:10 @1) + (20:49 @2) + (49 @3) + (1:22 @4) + (44 @5) 5.89 km (4:49 / km) +27m 4:43 / km
ahr:132 max:134 shoes: Skechers Gomeb Speed 3

HFW - calves very sore.

Tuesday May 2, 2017 #

6 AM

Strength and Conditioning 40:00 [3]
weight:66.8kg shoes: Inov8 F-lite 195

Circuits
12 PM

Running 26:01 intensity: (12 @0) + (2:22 @1) + (22:48 @2) + (39 @3) 5.66 km (4:36 / km) +18m 4:32 / km
ahr:130 max:143 shoes: Nike Flyknit Lunar 2

To and from physio.
6 PM

Running 11:35 intensity: (3:13 @0) + (1:56 @1) + (6:26 @2) 1.75 km (6:37 / km) +2m 6:35 / km
ahr:118 max:138 shoes: Adidas Adizero Takumi Sen 2

Running 27:10 intensity: (29 @1) + (4:22 @2) + (6:47 @3) + (13:30 @4) + (2:02 @5) 5.8 km (4:41 / km) +1m 4:41 / km
ahr:154 max:173 shoes: Adidas Adizero Takumi Sen 2

Track. 12 x 400m (60s) in 67-70s. Running much stronger than recent weeks but need to get speed back now.

Running 11:26 intensity: (4:13 @1) + (6:55 @2) + (18 @3) 2.14 km (5:20 / km) +2m 5:19 / km
ahr:127 max:140 shoes: Adidas Adizero Takumi Sen 2

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