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Training Log Archive: Urban

In the 7 days ending Mar 7, 2015:

activity # timemileskm+m
  Running6 3:13:02 22.71(8:30) 36.55(5:17) 493
  Urban Orienteering2 1:28:00 11.12(7:55) 17.89(4:55) 12
  Orienteering1 1:24:19 6.69(12:36) 10.77(7:50) 227
  Total9 6:05:21 40.52(9:01) 65.22(5:36) 732
averages - rhr:34 weight:55.3kg

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SuMoTuWeThFrSa

Saturday Mar 7, 2015 #

6 AM

Note
rhr:34 weight:55.3kg

11 AM

Running warm up/down (Warm Up/Warm Down) 23:17 [2] 4.39 km (5:18 / km)
shoes: Wave Ascend 8 Purple - 3

Warm Up / Warm Down
12 PM

Urban Orienteering race 45:15 intensity: (20 @1) + (58 @2) + (4:21 @3) + (31:52 @4) + (7:44 @5) 8.85 km (5:07 / km) +6m 5:06 / km
ahr:131 max:142 shoes: Wave Ascend 8 Purple - 3

https://connect.garmin.com/modern/activity/7136619...
Overall pretty poor result really although generally enjoyed it!
More detail to follow...........
OK....after much reflection, time to get "Down and Dirty"! :)
Control Descriptions (on map and loose) TOO SMALL - they squeezed (literally) my 43 controls onto one sheet that just fitted into my description holder, rendering them almost, but not quite, impossible to use "on the run".
Control 11 (code 127) - a really good Sprint leg but...
A) The control was not described correctly - it was in the SE corner of a canopy - Not! the SE corner of a paved area.....
why does this matter?
B) It was mapped incorrectly, the path that you had to approach on carried on round the building / canopy and there was a small hedge running along the E. edge of the canopy which allowed the planner to HIDE the control. The map does not show the path carrying on past the edge of the building / canopy.
C) The control was hidden.
It wasn't only me that had problems - I "lost" 1.36 to the fastest leg time - Andy Monro (2nd) lost 1:35 Paul Gebbett (3rd) lost 1:16 plus other "top" runners lost between 25-45 seconds.
All now totally irrelevant, but I'm interested, none-the-less (!)............
My time is now - 41:54 (they've taken out leg 21-22) - I am now (virtually) ......still 6th!
All the rest of the time losses are my fault, so more interesting from a "what I lost" point of view!
1-2 better in S. then E. due to location of flag, but I'll (sort of) blame those descriptions!
6-7 The "Walkway" leg - I went up, over, and down - hesitantly at first as it wasn't quite how I expected getting up onto the walkway. It shows a single flight of steps up, it actually doubled back on itself and seemed a long way "up" to get onto the walkway. Is it better to go out (ground level) NE, NW along the road, then in SW from the tree - probably, if executed quickly and cleanly - "lost" 20 seconds.
7-8 I went N. - I think S. is better - 13 seconds!
15-16 Didn't recognise the entrance into the college - mapped as a road - was looking for a "conventional" road in - had been "warned" in final details! Ran passed it, thought I'd missed it, doubled-back - "lost" 37 seconds (long leg).
20-21 Overshot flag - didn't see little fence behind rubbish bins! - 21 seconds (long leg)
26-27 Thought I'd got wrong side of the hedge and was in olive (I wasn't) so doubled back then missed gap between hedges to go E. towards control, went round "square" of hedges - "lost" 30 seconds
40-41 - Oh dear - "lost" 1:09 Didn't read feature correctly, looking for tree with "x" on left in small paved area and thought first one I passed wasn't mine - went in on 2nd such feature to a control just off what I thought was an earthbank (my feature) but it didn't quite fit. I also checked the code - about 3 times - it didn't match my code, finally it "clicked" and I ran back to "my" tree/seat/paved area and straight into "my" control. Bad mistake - but I'm not alone! -Pete Jones (5th) 32 seconds, James Crawford (7th) 2:42 (!!!)
Splitsbrowser
http://www.splitsbrowser.org.uk/splitsgraph.php?ev...
Class Results
http://users.ox.ac.uk/~ouoc/cityrace/2015/resultsB...
RouteGadget
http://www.ouoc.routegadget.co.uk/rg2/#27&course=5...

Friday Mar 6, 2015 #

3 PM

Running (Road / Trail mix) 24:42 intensity: (3:01 @1) + (20:55 @2) + (46 @3) 4.89 km (5:03 / km) +26m 4:55 / km
ahr:106 max:116 shoes: Mizuno Wave Ascend 5

https://connect.garmin.com/modern/activity/7125343...
Easy pace Road / Trail mix loop out via Chapel fp, through Everthorpe, GC and back along main road o Mkt.Place.
Legs a little tired initially but booked up a bit - would like to feel good tomorrow for Oxford City Race :)

Thursday Mar 5, 2015 #

3 PM

Running long (Trail) 57:00 intensity: (17 @1) + (10:36 @2) + (25:44 @3) + (20:23 @4) 11.37 km (5:01 / km) +275m 4:28 / km
ahr:121 max:134 shoes: Wave Harrier 3 Black

Connect - https://connect.garmin.com/modern/activity/7118648...
Long run at a good (not Tempo) pace, born out by getting to the 25 minute mark in 25:23 (!). Felt fairly good most of the time although I did have a few "bit tired now" moments....must be my age!
Dried out really well everywhere and underfoot conditions very good at present.

Wednesday Mar 4, 2015 #

9 AM

Running (Trail) 33:27 intensity: (3:23 @1) + (20:50 @2) + (8:29 @3) + (45 @4) 6.13 km (5:27 / km) +104m 5:02 / km
ahr:110 max:126 shoes: Mizuno Wave Ascend 6 - 2

Connect - https://connect.garmin.com/modern/activity/7112664...
Early Doors Recovery Run - AJ's Birthday Day Out, get sorted so the rest of the day is a chill (and it was.....cold wind but nice in the sun :)

Tuesday Mar 3, 2015 #

6 PM

Urban Orienteering race (Night Score) 42:45 intensity: (38 @1) + (2:22 @2) + (17:56 @3) + (20:32 @4) + (1:17 @5) 9.04 km (4:44 / km) +6m 4:43 / km
ahr:124 max:139 shoes: Wave Ascend 8 Purple - 1

Connect - https://connect.garmin.com/modern/activity/7106641...
Very scrappy start - couldn't see properly - hadn't turned head torch on....D'oh! Struggled to read map - torch (now on) reflecting off map - should have adjusted angle perhaps? Missed L. turn, parallel error - 2 minutes (from QR).
At end totally miss-read map and ended up in dead end, wrong side of not to be crossed fence - realised error - 45 seconds (again, from QR).
When it went well, it went well(!), when it went wrong, it went wrong Big-Style (!!)
Part of the problem may have been (a persieved) over familiarity with the area? The route choices were good and kept making me re-choose which control to visit right to the end.
Struggled with a couple of controls, and one in particular (again) where dibber would just NOT squeeze into the punch hole....grrrrrrr.....
Good Training :)

Monday Mar 2, 2015 #

2 PM

Running (Road) 30:42 intensity: (1:57 @1) + (20:11 @2) + (8:34 @3) 6.24 km (4:55 / km) +31m 4:48 / km
ahr:110 max:120 shoes: Adidas Supernova Glide 3M - 1

Connect - https://connect.garmin.com/modern/activity/7097140...
Cruisey / Easy to Moderate pace Recovery Run. Road loop through Costcutter to Ellerker and back along main road (Strong and Cold NW wind last 1/2 mile.....brrrrrr.....)
Didn't fancy cold / wet and muddy off-roader - especially after yesterday's fiasco of what was suppose to be "orienteering" .....as I call it (!)

Sunday Mar 1, 2015 #

Running warm up/down (Warm Up/Warm Down) 23:54 [2] 3.53 km (6:46 / km) +57m 6:16 / km
shoes: More Mile Cheviot 2

Warm Up / Warm Down
11 AM

Orienteering long (Forest) 1:24:19 intensity: (6:04 @1) + (20:08 @2) + (36:29 @3) + (21:34 @4) + (4 @5) 10.77 km (7:50 / km) +227m 7:05 / km
ahr:117 max:137 shoes: More Mile Cheviot 2

LONG Forest "run", in what supposedly passed for "Orienteering"!

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