Training Log Archive: ShmintyIn the 7 days ending Mar 31:
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Sunday Mar 31 #
Running 16:24 [1] 2.45 km (6:42 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Running 12:25 [1] 2.1 km (5:55 / km)
shoes: VJ Bold #4 2024
Orienteering 1:34:09 [4] 18.03 km (5:13 / km)
shoes: VJ Bold #4 2024
Beaudesert
2nd +1:18 on Luke Fisher
2nd Overall +23s on Luke
So close...
Was a fairly smooth run. Small mistakes here and there, all fairly annoying when it's a fairly easy area.
Felt I got slightly lucky on the tricky/dodgy controls with others coming out as I was going in.
Caught site of PeteM on 16 and felt I was catching on way to 18 then decided to take a slightly different route once we hit the bottom of the hill, managed to lose the path near to 6 and probably 30s. The chasing him (and Flurry) again from 20, finally catching at 23.
Feel I lost it on the final long leg (25). I didn't commit fully at the start and probably wasted a bit of time getting out to the path.
Didn't feel like I got everything out physically but been saying that for ages on long distances.
http://obasen.orientering.se/winsplits/online/en/d...
https://www.jk.routegadget.co.uk/rg2/#92&cours...
AvHR 166
MaxHR 179
Running 10:21 [1] 1.42 km (7:17 / km)
shoes: VJ Bold #4 2024
Saturday Mar 30 #
Running 16:13 [1] 2.42 km (6:42 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Running 21:20 [2] 3.38 km (6:19 / km)
shoes: VJ Bold #4 2024
Orienteering 38:10 [5] 6.68 km (5:43 / km)
shoes: VJ Bold #4 2024
Beaudesert
(Shortened due to #14 in wrong place)
+56s on Jonny
Went well except for #14 (caught Sasha and Wozzle at that point). Couple of minor things elsewhere (eg slight overshoot on 7).
I thought the course made the most of the area.
https://www.jk.routegadget.co.uk/rg2/#91&cours...
http://obasen.orientering.se/winsplits/online/en/d...
AvHR 175
MaxHR 184
Running 16:22 [1] 2.73 km (6:00 / km)
shoes: VJ Bold #4 2024
Friday Mar 29 #
Running 21:44 [1] 3.11 km (6:59 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Running 12:57 [1] 2.31 km (5:36 / km)
shoes: Brooks Ghost 14 - 4
Running 3:25 [2] 0.67 km (5:06 / km)
shoes: Asics Metaracer
Orienteering 15:54 [5] 4.11 km (3:52 / km)
shoes: Asics Metaracer
Loughborough Uni
5th
+33s on PeteH
Fairly happy with that. Wasn't completely smooth but nothing significant, biggest time loss was probably to 17 where I didn't take a great route.
Flats were not a great choice of shoe today. Twice I had to run past the control and come back because it was on a slope and surrounded by mud and probably lost some seconds on way to the last control. That said I wasn't happy with wearing Nviis (achilles injury risk) or x-talons (slippy on wet concrete). Need to invest in some different shoes.
Probably the most wiggly/intense course I've run at Loughborough, not many times you could get up to full speed (or so it seemed).
http://obasen.orientering.se/winsplits/online/en/d...
https://www.jk.routegadget.co.uk/rg2/#90&cours...
AvHR 181
MaxHR 190
Running 15:02 [1] 2.83 km (5:19 / km)
shoes: Brooks Ghost 14 - 4
Thursday Mar 28 #
Running 25:29 [1] 3.33 km (7:39 / km)
shoes: Brooks Cascadia (v16) 15 Blue
So muddy!
Wednesday Mar 27 #
Strength and Conditioning 30:00 [1]
Tuesday Mar 26 #
Running 14:39 [5] 4.02 km (3:39 / km)
shoes: Brooks Ghost 14 - 4
3 @Max
4:58, 4:53, 4:48
First one sub 5 for first time but other two the same.
AvHR 165 (162,174,174)
MaxHR 175, 181, 184
Running 3:27 [5] 1.0 km (3:27 / km)
shoes: Brooks Ghost 14 - 4
Jogged it then ran one to lay down a marker.
Running 45:02 [1] 7.73 km (5:50 / km)
shoes: Brooks Ghost 14 - 4
Running 50:38 [1] 8.67 km (5:50 / km)
shoes: Brooks Cascadia (v16) 15 Blue
Monday Mar 25 #
Running 3:59 [1] 0.66 km (6:02 / km)
shoes: Brooks Ghost 14 - 4
Running 1:00:00 [4] 19.62 km (3:03 / km)
shoes: Brooks Ghost 14 - 4
1 gradient
Machine on far right (normal one).
7x8mins, 4mins
2mins off
3:07,06,05,04,03,02,01 - 2:56
Had to wait 10minutes to get on a machine this week! Then jumped onto my normal one part way through the warm up.
HR lower than last week (average lower by 2bpm) even with 1s increase in average speed.
Adjusted sessions around to give more time between this and JK.
AvHR 168
MaxHR 182 (rep 8)
Running 38:00 [1] 7.6 km (5:00 / km)
shoes: Brooks Ghost 14 - 4
Running 3:30 [1] 0.57 km (6:08 / km)
shoes: Brooks Ghost 14 - 4
Running 31:01 [1] 5.81 km (5:20 / km)
shoes: Brooks Ghost 14 - 4