Training Log Archive: rcroIn the 7 days ending Mar 4, 2012:
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Sunday Mar 4, 2012 #
Event: SWOC Welsh Championships
Orienteering race (Welsh Champs) 1:11:59 [4] 7.68 km (9:22 / km) +190m 8:20 / km
shoes: inov8 Roclite295 (1)
Blue course (6.3km)
Started off slowly and didn't get much quicker. Slightly off at 2 and 7. Clean for the rest of the early controls.
Hated the leg from 9-10. Went roughly straight but turns out the "indistinct footpath" roughly parallel was a very distinct gravelled vehicle track so would have been much quicker to use that instead.
Messed up 15 and 16 - about 90s on each. Ended up of the path to the south each time, from where the control was usually easily visible. Huge gust of wind came from below and behind me on way up to 17 that pushed me over, but at least it made the climb seem less...
Remainder of course clean and relatively quick.
Punched the finish and immediately a heavy halestorm started. Glad I wasn't still on the course as I was getting pretty fed up by 10!
http://connect.garmin.com/activity/154842473
Started off slowly and didn't get much quicker. Slightly off at 2 and 7. Clean for the rest of the early controls.
Hated the leg from 9-10. Went roughly straight but turns out the "indistinct footpath" roughly parallel was a very distinct gravelled vehicle track so would have been much quicker to use that instead.
Messed up 15 and 16 - about 90s on each. Ended up of the path to the south each time, from where the control was usually easily visible. Huge gust of wind came from below and behind me on way up to 17 that pushed me over, but at least it made the climb seem less...
Remainder of course clean and relatively quick.
Punched the finish and immediately a heavy halestorm started. Glad I wasn't still on the course as I was getting pretty fed up by 10!
http://connect.garmin.com/activity/154842473
Running warm up/down 6:00 [3] 1.4 km (4:17 / km)
shoes: inov8 Roclite295 (1)
Jog from assembly to the start.
Saturday Mar 3, 2012 #
Event: WNL 9 Malards Pike
9 AM
Running race (Ashton Court Parkrun) 23:05 [5] 5.0 km (4:37 / km) +100m 4:12 / km
shoes: Saucony Powergrid Triumph 9
Very disappointing run today - 100% effort all the way but still 45 seconds down on my PB and the worst I'd felt after finishing one of these since my first race on this course!
http://connect.garmin.com/activity/154413222
http://connect.garmin.com/activity/154413222
6 PM
Orienteering - Night race (WNL Mallards Pike) 1:01:36 [4] 7.98 km (7:43 / km) +170m 6:59 / km
shoes: inov8 Roclite295 (1)
Much better run than this morning, but was with Greg Best for the first half, and if anything was struggling to keep up with him.
Route S-1-6-15-5-24-14-25-16-17-18-4-3-23-12-26-19-21-F. Think it's 389 points after penalties.
Slow to 1 through fallen branches etc. 15 seemed a lot further along than I had expected. Didn't have the pace on the tracks up to and along the railway line.
Messed up 17 by trying to go straight from 16 and being well off. Went around bottom of dark green for 23 and lost a lot of time trying to make veg match up around the circle. Lots of contours to 12 and 26 hence walked.
White south of 19 not white. Missed 10 - must have been a bit too high - didn't have time to look for it so went straight to finish. Very impressive run in - did something like 350m in 50s.
Forced myself to eat in the pub afterwards - hopefully will leave me with more energy tomorrow.
http://connect.garmin.com/activity/154562568
Route S-1-6-15-5-24-14-25-16-17-18-4-3-23-12-26-19-21-F. Think it's 389 points after penalties.
Slow to 1 through fallen branches etc. 15 seemed a lot further along than I had expected. Didn't have the pace on the tracks up to and along the railway line.
Messed up 17 by trying to go straight from 16 and being well off. Went around bottom of dark green for 23 and lost a lot of time trying to make veg match up around the circle. Lots of contours to 12 and 26 hence walked.
White south of 19 not white. Missed 10 - must have been a bit too high - didn't have time to look for it so went straight to finish. Very impressive run in - did something like 350m in 50s.
Forced myself to eat in the pub afterwards - hopefully will leave me with more energy tomorrow.
http://connect.garmin.com/activity/154562568
Thursday Mar 1, 2012 #
Running (Westbury Harriers) 55:24 [5] 9.44 km (5:52 / km)
slept:2.0 weight:74kg shoes: Saucony Powergrid Triumph 9
Westbury Harriers training 1-2-3-2-1 pyramids twice. Very hard work - knew that I would slow down a lot through the session.
1 min: 290m
2: 540m
3: 730m
2: 490m
1: 260m
1: 290m
2: 500m
3: 730m
2: 495m
1: 280m
More consistent than I thought. Amazed to have completed the session given that I don't seem to be eating or sleeping at the moment...
http://connect.garmin.com/activity/153994067
1 min: 290m
2: 540m
3: 730m
2: 490m
1: 260m
1: 290m
2: 500m
3: 730m
2: 495m
1: 280m
More consistent than I thought. Amazed to have completed the session given that I don't seem to be eating or sleeping at the moment...
http://connect.garmin.com/activity/153994067
Tuesday Feb 28, 2012 #
Running (BOK Training Run) 1:08:17 [3] 11.43 km (5:58 / km) +110m 5:42 / km
shoes: Saucony Powergrid Triumph 9
BOK Training Run from Cumberland Basin. Reverse route to last time.
Glad pace was slower than last week. Was fairly strong on the hill up towards Tim L's house. Fairly slow on the hill down into Arnos Vale - pathetic light meant that I could not make out where the track was smooth and where it was cracked by tree routes.
Found that running on St Phillip's Greenway started hurting my right knee - maybe to do with the camber/continuous bend as going the other way got my left knee.
http://connect.garmin.com/activity/153526586
Quite happy with my fitness targets at the moment: Tonight seemed fairly effortless and my BOF ranking still going the right way. Should be able to tick off the top 25 in BOK goal this week but this year's goal of being top 500 overall still looks to be a long (200 odd places) way off. Having said that, I've risen 300 places in the two months since Christmas...
Glad pace was slower than last week. Was fairly strong on the hill up towards Tim L's house. Fairly slow on the hill down into Arnos Vale - pathetic light meant that I could not make out where the track was smooth and where it was cracked by tree routes.
Found that running on St Phillip's Greenway started hurting my right knee - maybe to do with the camber/continuous bend as going the other way got my left knee.
http://connect.garmin.com/activity/153526586
Quite happy with my fitness targets at the moment: Tonight seemed fairly effortless and my BOF ranking still going the right way. Should be able to tick off the top 25 in BOK goal this week but this year's goal of being top 500 overall still looks to be a long (200 odd places) way off. Having said that, I've risen 300 places in the two months since Christmas...