Sunday Apr 13 |
 | Orienteering (Moravian Relay Champs) 50:55 [3] 7.7 km (6:37 / km) +475m 5:03 / km | |
| ahr:153 max:160 |
| Moravian Relay Champs, in Bouzov just north west of Prostejov and close to the long and relay areas for WOC. I was running with the two Malungs boys who I had been traveling with all week. With Erik R on 2nd leg and Thomas C on 3rd leg. I wanted to try and get some practice on first leg for WOC, just to see how it is. Though course with plenty of climb, but typically started ok and was with the leaders after about 15 min, but then missed 30 sec on no 5, and by then the rubber band was stretching alot! Struggling out the back of a little pack through the 2nd half of the course as I missed little bits in the circle on a couple of controls and just battled on, ended up 5 min down on leading 1st leg, but 8min down on Smola, who had the best time of the day. Just shows I got a long way to go before WOC. Erik and Thomas both ran solidly and we came 22nd, out of about 50-60 teams |
Saturday Apr 12 |
| Note | |
| (rest day) |
| Rest day for the Knee, after first time of running two days in a row. But its been feeling pretty good, improving slightly I think, and definitely not getting worse. |
Friday Apr 11 |
| Orienteering (Middle Training Race) 42:22 [3] | |
| ahr:151 max:161 |
| Middle training race, near Olomouc. Started out on the steepest, slipperiest, and rockiest slope i've been on, for the first 15 min of the course! Bloody tough and energy sapping! But after that got into some more faster running bits, but I was buggered up the hills! Going ok until I got to complacent and thought it was easy navigation, wrong exit direction out of 12 and missed 13 by over 2 min. Then held it together and caught Thomas back up and we had a little sprint finish on the last few legs which was good! I just got him up the finish chute. Good insight into how course may be at WOC... fucking tough!
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Thursday Apr 10 |
| Orienteering (Moravian Sprint Race) 18:34 [3] | |
| ahr:158 max:165 |
| Absolute shocker, ran straight past no.2 and almost got the entire way to no.3 before I realized, which unluckily for me was one of the longest legs on the course! I was planning ahead on the run to the first one, so when I punched at no.1 I was already looking at the long rc leg to 3, instead of the short 50m leg to 2 which was just across the road crossing! Anyway I ran back to no2, and just tried to start over and get some good sprint practice. Pretty straight forward left/right route choice around buildings then a little bit of forest towards the end. Apart from the brain spazm, technically ok. But I have alot of work to do before WOC! So gotta get the knee right! |
| Running (Warm Up/ Down) 10:00 [3] | |
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Monday Apr 7 |
| Strength and Conditioning (Nove Mestro) 50:00 [3] | |
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| Core stuff in the gym in Nove Mestro, ( i think that what it was called), stayed here after arriving here form Sweden last night, as Erik Rost's girlfriend lives here! Cool little town apart from the sleet!!! went for a walk in the forest this morning and checked it out, looked good and it was good familiarizations!! Running tomorrow near Prostejov, where we will be for the rest of the week! |