Training Log: Andy L
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 2:18:09|| 14.66||(9:25)|| 23.6||(5:51)|| 475|
| ||Gym||1|| 35:00|
| ||Swimming||1|| 31:00|
| ||Running||2|| 28:00|| 3.11||(9:01)|| 5.0||(5:36)|
| ||Total||7|| 3:52:09|| 17.77|| 28.6|| 475|
Running 15:00  2.0 km (7:30 / km)
shoes: x talon 212 #1
Orienteering 31:06  5.8 km (5:22 / km) +135m 4:48 / km
ahr:187 max:192 shoes: x talon 212 #1
JK Relay, 2nd leg
Solid run from Rich on 1st leg sent me out in 4th with Belgian just ahead and a lot of teams chasing.
Speedaway getaway from the start on the tail of the Belgian. Headed off the path to get #1 and he veered off left, never to be seen again. Tried to refocus and was too high for #1, cue minor panic before I looked at map and figured it out - about 20 seconds lost.
Then a bit scrappy through the quarry area with Snattringe guy who caught me up. After #6, Ben Stevens popped up with a shorter gaffle which made a pack of 3. Was determined not to let him run away as he did in the middle race. Smashed it with Ben down the hill to #8, #9 where our routes diverged and I went high round the path to spectator. Spiked spectator to see Ben approaching from the bottom of the hill as I punched - c15 seconds gain, boom.
Tried to maintain the gap through the rest of the course where I was helped with a nice gaffle, but then I took a daft route to #15 which involved more climb and Ben got back on before outkicking me to the finish.
Then lots of people arrived at the finish, DEE, SYO, ShUOC... so it was a nervous wait to see whether Pete could finish the job, which he certainly did.
We knew INT and SHUOC were going to be the strongest so well chuffed with 3rd, which is probably NOC's best finish for 20 years or so.
L shin note: Bruise has now completely disappeared, which is odd given I've hammered the L shin in the relay today. I don't understand my body, heals quite nicely when I'm off at the weekend running, but sat around at my desk at work it doesn't seem to like it.
Orienteering 1:10:00  10.6 km (6:36 / km) +200m 6:02 / km
shoes: x talon 212 #1
Part of M21E long
Focused on cruising round, flowing through the controls and ticking off the detail. Went round in cag OMM stylee and was pleased the mist was down for a bit. Picked up Duncan Grassie and Nic Barber so we had a nice train for a bit until I wimped off at #10. Legs quite tired on the tough stuff on the top.
LShin: Sore on warm up down track but OK when running in terrain.
Running 13:00  3.0 km (4:20 / km)
a rather hectic and rushed "sprint" to the start. got there 1 minute after my actual start, then waited 5 mins for my slot.
Orienteering 37:03  7.2 km (5:09 / km) +140m 4:41 / km
JK Middle WRE.
Orienteering wellish, bearings good and picking the contours out. Picked up a slightly disorientated Birtwhistle at #3 and then Ben Stevens (who I had overtaken somewhere) then came through with Malley at #10 which made it an all out blast to the finish. Unfortunately, I couldn't keep up so was spat out the back pretty early on and stumbled to the finish.
Nice course and very enjoyable overall.
Turned up 6 minutes late to the start owing partly to being stuck out the event for 15 minutes in a queue for parking spots and partly to running in the wrong direction to the Elite Start where I couldn't see the tapes. Doh. Unfortunately, I don't think they will change the start time despite my appeal, boo. Sometimes I think this sport has too bureaucracy and should stick to a more principles common sense approach.
Swimming 31:00 
yawn. but nice and relaxing given there was only four of us in the pool.
Gym 35:00 
shin pretty bruised up still and a bit of pain going down the stairs which isn't great. hopeful I will be able to run at least saturday and monday.
all weeks |