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Training Log: Jon X

In the last 7 days:

activity # timemileskm+m
  Orienteering4 3:03:09 14.77(12:24) 23.77(7:42) 279
  Running3 1:13:44 7.56(9:45) 12.16(6:04) 94
  Total4 4:16:53 22.33(11:30) 35.93(7:09) 373
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Friday Apr 28 #

Note
(rest day)

Rest day today, Bethells Beach and then some walking to a vast inland dune and freshwater lake. Nice relaxing day.

Looking forward to the final tomorrow, expecting a variety of terrain and lots of technical challenge!

Thursday Apr 27 #

11 AM

Running 18:56 intensity: (1:56 @1) + (16:59 @2) + (1 @3) 3.34 km (5:40 / km) +5m 5:38 / km
ahr:109 max:124

Orienteering race 51:06 intensity: (14 @1) + (1:06 @2) + (8:42 @3) + (25:30 @4) + (15:34 @5) 6.85 km (7:28 / km) +137m 6:47 / km
ahr:142 max:159 shoes: VJ Falcon Aug 2015

Finally an outbreak of competence, a decent safe race today for 4th and 7th overall in my heat (Martin 3rd overall and Bill 6th, Al 2nd on the other heat). Missed maybe a minute at #5 and at #13 but solid apart from that.

The Russian who won yesterday did 46, Martin did 48 as did Todorov who won the sprint. Bill ran 54. In the other heat Al did 53 for 2nd place again.

Gave my 1min man a very nice ride virtually all the way round too, barely saw him but he was always there, stopping behind me every time I stopped to check things.

Tricky intricate terrain today, map here http://archive.orienteering.org.nz/events/wmoc2017...

Running 11:44 intensity: (1:04 @1) + (8:03 @2) + (2:15 @3) + (22 @4) 2.05 km (5:43 / km) +11m 5:34 / km
ahr:118 max:137

Wednesday Apr 26 #

9 AM

Running warm up/down 18:13 intensity: (3:21 @1) + (14:30 @2) + (22 @3) 3.15 km (5:47 / km) +3m 5:45 / km
ahr:109 max:126 shoes: VJ Falcon Aug 2015

Orienteering race 56:44 intensity: (1:07 @2) + (17:23 @3) + (37:37 @4) + (37 @5) 8.2 km (6:55 / km) +100m 6:31 / km
ahr:138 max:151 shoes: VJ Falcon Aug 2015

WMOC Long Qual 1, M50 heat 2
12th place (of 56)

Safe and steady through the potentially dangerous coastal strip early on, not as safe as it should have been at 11 and 12 (maybe 2mins then 3mins) but okay after that. Never running too hard.

28 to qualify so job half done ahead of tomorrow. Winner ran 46:42, Bill and Martin were 50 for 4th and 5th. Al second in the other heat.

Map http://archive.orienteering.org.nz/events/wmoc2017...

Running warm up/down 6:39 intensity: (1:47 @1) + (4:08 @2) + (44 @3) 1.06 km (6:15 / km) +5m 6:06 / km
ahr:109 max:129 shoes: VJ Falcon Aug 2015

Tuesday Apr 25 #

3 PM

Orienteering 55:55 [3] 5.24 km (10:40 / km) +28m 10:24 / km
shoes: Black Inov8 Apr17

Gentle potter round the model.

Monday Apr 24 #

10 AM

Running warm up/down 13:59 intensity: (3:10 @1) + (10:10 @2) + (39 @3) 2.16 km (6:28 / km) +52m 5:46 / km
ahr:108 max:128 shoes: new Kinvara 2016

Orienteering race 19:24 intensity: (20 @1) + (4 @2) + (1:22 @3) + (9:53 @4) + (7:45 @5) 3.48 km (5:35 / km) +14m 5:28 / km
ahr:144 max:161 shoes: new Kinvara 2016

WMOC Sprint Final.
Missed out control 15.

Plan to start in control, get in a good rhythm, push on at the end. Top 10 after 40% of the course, second fastest for the final 10% (back from the final radio). Not at all to plan for the other 50% unfortunately...

Slight confusion just attacking #8 and made. 90 degree error leaving it, round the wrong building and straight to a wrong control. Much confusion then compounded by out of bounds tape that I (wrongly) thought blocked the way I wanted to go. Similar tape problem at #11 O went further round than I needed. Then never saw #15 on the map and in fact for #16 was navigating to the finish circle not the control circle. Fixed it but then tried to go along the red line to #15, but still didn't realise had missed it and got very confused what had gone wrong with my route to #17.
Time as is would be 22nd, maybe 12th with one error removed, doing the whole thing properly would have been probably just sub 16 (worth 4th or 5th).

Great running from Al for silver (15:01) and bronze for Bill (15:33). Impressive gold time from the Bulgarian in 14;04. Martin ran 14:58 but ran straight past #3, about 5m or so from it (2-3-4 all in a line on similar features).

Beforehand top 20 was acceptable, top 10 would be good, and anything better was a bonus. A mispunch was not on the agenda :(

Running warm up/down 4:13 [3] 0.39 km (10:45 / km) +18m 8:43 / km
shoes: new Kinvara 2016

Started to warm down then decided I really couldn't be bothered.

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yay for competence :-) 3  
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phew.... 3  
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