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Training Log: jonnyq

In the last 7 days:

activity # timemileskm+m
  Orienteering4 2:40:44 14.98(10:44) 24.11(6:40) 88045 /89c50%
  Trail/Terrain3 42:54 3.5(12:16) 5.63(7:37) 90
  Grass/Road1 27:52 2.74(10:10) 4.41(6:19)
  Total4 3:51:30 21.22(10:55) 34.15(6:47) 97045 /89c50%
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Monday May 2 #

Trail/Terrain warm up/down 7:00 [2] 1.0 km (7:00 / km)
shoes: VJ Irock

Orienteering 40:00 [4] **** 5.0 km (8:00 / km) +200m 6:40 / km
20c shoes: VJ Irock

IOC Relay.
Stupid miss to 1, read earthbank as gully and thiught depression was part of the gully, 30secs. 2 was in the wrong place, I was in the right place, 1:30mins. Ran past path to 6 full stop confused the shit out of me , 20secs. Tried to run in white forest to 7 had to bail out , 1min. Stopped at the path intersection next to 8 stupidly, 15secs. 9 was weird, loads of prominent trees not mapped and the control was too low than it should have been, 1:30mins. Ran straight past 11 to the tree it should have been on. No control so checked the other tree in the open. Turned around to come back to the control i had run straight past on the wrong side of the earthbank very far from where it should have been. Ridiculous, 1min lost. Hit an unmapped open to 12 below the control but should have compassed it, 30secs. Small hesitation trying to understand where I had come out on the path, 15secs. Ran straight past the teeny path to 15, 30secs. Started going right to 16 through what was mapped as perfectly runnable forest. Impenetrable green so turned back, 20secs. Enjoyed it from here to the finish and picked up the pace a bit after having been reduced to annoyed shuffle pace. Both tibialis/fibulas in excrutiating pain the whole way. ~7:30mins lost. Bad terrain, map and controlling. Shame to have had this day after the previous three really fun events.

Sunday May 1 #

Trail/Terrain warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: VJ Irock

Orienteering 1:10:00 [4] **** 10.7 km (6:33 / km) +400m 5:31 / km
20c shoes: VJ Irock

IOC Long.
Picked up the wrong map and realised after 2mins. Ran back (4mins lost) and was really flustered so messed up my actual first control in the circle by 2mins. Bombed the next section but paid a price as my right tibialis/fibula got really bad on the climb to 9. Very sore rocky contouring on the long leg to 10 and missed a minute descending to it drifting left. Misread where I hopped the wall to 11 so was faffing in the wrong crags for a while, 1min. Zac caught me here after obliviously towing him around. Dropped him on the climb to 13 and then ran fast to 14. Knew I was too high. Nailed a control...not mine. Climbed when my control was downhill. Realised after a while...6mins. Chilled jog to 18 then bombed the last 2 to finish ahead of Zac. Embarassing race, a wasted opportunity to race well in beautiful terrain. Really wish I just continued on Course 2.
http://www.orienteering.ie/results/splitsbrowser.p...
Fuck me that's bad.

Saturday Apr 30 #

Trail/Terrain warm up/down 12:10 [2] 1.48 km (8:13 / km) +90m 6:18 / km
shoes: VJ Irock

Orienteering 35:11 [4] **** 4.71 km (7:28 / km) +250m 5:54 / km
spiked:19/22c shoes: VJ Irock

IOC Middle.
Ok race with two really big mistakes. Felt flat on the running parts but was definitely running slower as a result of being tentative for my shin. Nailed 1-10 pretty much. Massive miss to 11. Decided to contour to it but just kept climbing and going way beyond the control. Overshot ~150m up the reentrant. Took ages to figure out what I'd done. Dropped 3mins. I was very rushed after this as well and paid the price to 15 where I didn't read the map at all and just headed for a big boulder, 100m from mine. Dropped 1min. Small miss to 21, 10secs. So not great but not bad either with most controls being spiked. Those two misses are very bad though definitely because of my lack of compass which I looked at twice. Be better tomorrow.

Trail/Terrain warm up/down 13:44 [2] 1.55 km (8:52 / km)
shoes: VJ Irock

Friday Apr 29 #

Grass/Road warm up/down 15:50 [2] 2.65 km (5:58 / km)
shoes: VJ Irock

Orienteering 15:33 [5] *** 3.7 km (4:12 / km) +30m 4:02 / km
spiked:26/27c shoes: VJ Irock

IOC Sprint.
Felt I was running fast and splits reflect this being pretty equal at the top. Planning ahead was horrific though and lost loads of time from poor routes. Bad miss at 8, didn't check description and had to run around to the other side, +10secs. Not great to 12 either went right, +3-4secs. Poor to 14 went left, +10secs. Number covering the gap to 16 so went the long way, +5secs. So dropped ~30secs plus a bit in the splits when the others ran through the olive green. Would like to be running sub 4min/km in sprints but considering how injured I've been, this is ok for now. 6th on the course.

Grass/Road warm up/down 12:02 [2] 1.76 km (6:50 / km)
shoes: VJ Irock

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