Training Log Archive: PeterMIn the 7 days ending May 5:
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Sunday May 5 #
Running 19:14 4.07 km (4:44 / km) +28m 4:34 / km
ahr:139 max:146 shoes: Nike Pegasus 40 #2
Running 19:27 3.76 km (5:10 / km)
ahr:139 max:164 shoes: Nike Streakfly #2
Orienteering race 13:26 3.63 km (3:42 / km) +32m 3:33 / km
ahr:178 max:191 shoes: Nike Streakfly #2
+22 to Nathan
Another solid run today which makes it 3 in a row. So above all else that’s very pleasing and shows that the average performance is getting better - progress.
Another really enjoyable race, albeit a very different feel today with more typical housing estate terrain and a serious sense of bonk towards the end.
Again, I struggled to get out the traps. I lost 8 of my 14 secs to Jonny in the first two controls - wow that’s not ideal! In my defence I had some dogs to dodge to #2 but off the start was glacial. Accountability - I will do some targeted training focussing on starts.
Things start trending upwards after that and I had some decent splits through the rest of the course, barring #5 and #11 when I was 4-5 secs down on the other guys. One for execution and one for routechoice I think, but further analysis will tell.
I could feel myself tiring towards the end and definitely lost some oomph to #21 on the high route - those steps finished me off. Gotta keep pushing till the bitter end I suppose.
So again, not perfect, but I’m very happy with this. Came and mixed it x3 - marvellous. Although being only 17 secs being Fred in combined times over the weekend and receiving a big ol’ 0 medals compared to his 3 is perhaps disastrous. Standard of competition is very high, but that’s not exactly new.
Thanks to organisers and planners for a high quality weekend of excellent races. Looking forward to the next ones.
#1 - 4s (E)
#2 - 2s (E)
#5 - 2s (E)
#8 - 2s (E)
#10 - 3s (E)
#11 - 5s (R)
#20 - 2s (E)
#21 - 5s (R)
25s -15E, 10R
3.2%
Running 21:44 3.8 km (5:43 / km)
ahr:130 max:137 shoes: Nike Streakfly #2
Saturday May 4 #
Running 18:36 [2] 4.05 km (4:35 / km) +28m 4:26 / km
ahr:142 max:152 shoes: Nike Pegasus 40 #2
Running 18:26 3.16 km (5:50 / km)
ahr:138 max:167 shoes: Nike Pegasus 40 #2
Orienteering race 14:25 3.88 km (3:43 / km) +24m 3:37 / km
ahr:183 max:196 shoes: Adidas Terrex Speed Ultra
+40 to Kris
Pretty pleased with this and nice to get a good result after a decent, but not barnstorming run.
Again I suffered a bit from a slow start but I kept the head in the first section and wasn’t down too bad. The route I spotted on the long leg went through the start so I had to reconsider - cue some elvis legs out the control as I reworked it. Did this well and got going to salvage a decent split, which is promising.
The second section was tricky but I did mostly decent purposeful orienteering, mainly just lacking a bit of attack to #17 being the only real loss to speak of.
So perhaps a bit of attack might have helped me out, but either way, no particular complaints here. Great course - nice and tricky.
#1 - 6s (E)
#5 - 3s (E)
#8 - 8s (E)
#14 - 2s (R)
#16 - 2s (R)
#17 - 6s (R)
27s - 17E, 10R - 100m extra distance
3.2%
Running 17:26 3.04 km (5:44 / km) +51m 5:17 / km
ahr:135 max:148 shoes: Nike Pegasus 40 #2
Running 21:22 4.18 km (5:07 / km) +28m 4:57 / km
ahr:141 max:154 shoes: Adidas Terrex Speed Ultra
Orienteering race 14:45 3.84 km (3:50 / km) +45m 3:38 / km
ahr:181 max:197 shoes: Adidas Terrex Speed Ultra
+39 to Kris #progress
Well that’s a bit packed isn’t it. Such is the game.
Again, I’ll take this. I wasn’t perfect in the first section with maybe 1 wrong routechoice but ultimately kept it together well.
Made sure to put the foot down when transitioning through to the next area, but I think my main time losses came in #15-#18 section, just not quite getting the routes right. But I did commit and execute well, so that’s good.
Feeling mega gassed towards the end, which may explain my complete lack of minerals in punting for the round route to #25 instead of going straight through the forest. Should’ve trusted the terrex and gone for it.
A shame to be the wrong side of the rammy but that’s a sign of strong competition. Execution was solid today - just need to get some more routes right to claw some of those oh so very important seconds.
Again, another excellent course.
#1 - 3s (E)
#2 - 3s (R)
#5 - 2s (E)
#11 - 2s (E)
#15 - 4s (R)
#17 - 6s (R)
#24 - 2s (E)
#25 - 4s (R)
26s - 9E, 17R
3%
Running 13:02 2.46 km (5:17 / km) +37m 4:55 / km
ahr:138 max:147 shoes: Nike Pegasus 40 #2
Friday May 3 #
Running 42:21 8.93 km (4:45 / km)
ahr:136 max:147 shoes: Nike Pegasus 40 #2
Thursday May 2 #
Running 46:46 [2] 10.44 km (4:29 / km) +35m 4:24 / km
ahr:143 max:153 shoes: Nike Pegasus 40 #2
Running 47:34 10.72 km (4:26 / km)
ahr:136 max:147 shoes: Nike Pegasus 40 #2
Strength and Conditioning 25:00 [0]
Wednesday May 1 #
Running 16:59 3.49 km (4:52 / km) +11m 4:48 / km
ahr:134 max:140 shoes: Nike Pegasus 40 #2
Running 37:55 7.82 km (4:51 / km) +69m 4:39 / km
ahr:131 max:141 shoes: Nike Pegasus 40 #2
Strength and Conditioning 40:00 [0]
Running 54:47 10.82 km (5:04 / km) +27m 5:00 / km
ahr:125 max:133 shoes: Nike Pegasus 40 #2
From now on you shall now refer to me as 'unknown, at least to me by name'.
Tuesday Apr 30 #
Running 44:09 [2] 9.76 km (4:31 / km) +25m 4:28 / km
ahr:144 max:156 shoes: Nike Pegasus 40 #2
Running 13:51 2.88 km (4:48 / km)
ahr:134 max:143 shoes: Nike Pegasus 40 #2
Orienteering 17:55 4.41 km (4:04 / km) +1m 4:04 / km
ahr:165 max:179 shoes: Nike Pegasus 40 #2
I was mostly pretty good - a few tiny hesitations but it’s nigh on impossible not to on such a tricky area. Generally good contact and purposeful nav so that’s nice, and also important when so many alleys are obscured by cars etc.
We all got somewhat played on #23. Lazy stuff - not reading ahead, bumbling off in one direction and then carrying on even though you know it’s worse. Need to just be super disciplined.
Great fun.
Running 20:28 4.1 km (5:00 / km)
ahr:136 max:148 shoes: Nike Pegasus 40 #2
Running 26:05 6.18 km (4:13 / km)
ahr:161 max:189 shoes: Nike Streakfly #2
5x300(30), 10x300(60)
Deliberately arrived late after tekkers so jumped into Jack and Jep’s session to get some speed in the legs.
First set all in 49-48, then second set all 47-45 with a 42.9 to finish, shamelessly slipstreaming my way to a speedy split with god’s gift to womankind Alex Melloy. Solidarity for nearly having the same surname as me though.
Really enjoyed. It’s a well-known fact that any rep under 400m is actually not real, so mentally this wasn’t too bad and the legs could do with some shock therapy.
Running 19:08 3.3 km (5:48 / km) +9m 5:44 / km
ahr:130 max:140 shoes: Nike Pegasus 40 #2
Monday Apr 29 #
Running 56:02 [2] 11.31 km (4:57 / km) +85m 4:46 / km
ahr:138 max:156 shoes: Nike Air Zoom Terra Kiger 8
Strength and Conditioning 1:00:00 [0]
Running 55:49 12.62 km (4:25 / km) +26m 4:23 / km
ahr:138 max:148 shoes: Nike Pegasus 40 #2