Training Log Archive: gudesoIn the 1 days ending Sep 3, 2017:
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| Su |
Sunday Sep 3, 2017 #
Exercises 15:00 [3]
shoes: Salomon Wings Pro
Note
Summary Middle distance event
Link to the split results:
http://obasen.orientering.se/winsplits/online/en/d...
Three control points where I lost time:
CP1: Went out fast from the start line but was not focused and wasted time to go back and forth until corrected myself (Navigation error) [3.53 min]
CP 3: Should have taken the entry point closer to the cemetery but was not sure it actually exist and instead took the entry closer to the creek which took longer time (2.33 min)route choice
- CP12 – Was hesitant where to go and took 1-2 minutes to re-orient my self to the next CP (3.25 min)
Total time loss was approx.: 9 minutes
Time without mistakes and mechanics could have been: 1hr 19-20 min
My navigation was not smooth as in the sprint distance and in some occasions I could have picked better route choices, speed was good in some of the long legs. My fitness is good enough so I can push more..(especially in the single leading to CP 8 and 9 where there was no navigation challenge at all..
https://www.strava.com/activities/1152238761#kudos
Good things: Once again I am 4th in the middle distance, so it is consistent but I believe I can be much faster
Things to improve: Always take the first control slowly but confidently set the focus into orienteering mode correctly. Take more risk (ride faster where possible), aim for 60 min and hence avoid my usual 70 min brain fade.. 9 minutes’ time loss is too much. Shouldn’t be more than 1-2 minutes and my average speed can be higher
My stats:
Distance: 20.3 km
Average speed: 14.5 kph
Elevation: 288 mt
Winner stats:
Distance 16.0km
• Time: 59 min
• Climb: 253m
Speed 16kmh
Link to the split results:
http://obasen.orientering.se/winsplits/online/en/d...
Three control points where I lost time:
CP1: Went out fast from the start line but was not focused and wasted time to go back and forth until corrected myself (Navigation error) [3.53 min]
CP 3: Should have taken the entry point closer to the cemetery but was not sure it actually exist and instead took the entry closer to the creek which took longer time (2.33 min)route choice
- CP12 – Was hesitant where to go and took 1-2 minutes to re-orient my self to the next CP (3.25 min)
Total time loss was approx.: 9 minutes
Time without mistakes and mechanics could have been: 1hr 19-20 min
My navigation was not smooth as in the sprint distance and in some occasions I could have picked better route choices, speed was good in some of the long legs. My fitness is good enough so I can push more..(especially in the single leading to CP 8 and 9 where there was no navigation challenge at all..
https://www.strava.com/activities/1152238761#kudos
Good things: Once again I am 4th in the middle distance, so it is consistent but I believe I can be much faster
Things to improve: Always take the first control slowly but confidently set the focus into orienteering mode correctly. Take more risk (ride faster where possible), aim for 60 min and hence avoid my usual 70 min brain fade.. 9 minutes’ time loss is too much. Shouldn’t be more than 1-2 minutes and my average speed can be higher
My stats:
Distance: 20.3 km
Average speed: 14.5 kph
Elevation: 288 mt
Winner stats:
Distance 16.0km
• Time: 59 min
• Climb: 253m
Speed 16kmh
5 AM
Group cycling 2:22:59 [4] 67.0 km (28.1 kph) +380m
shoes: Merida Scultura 5000 (2017)
Back to group ride routine...strong wind over the Botany Bay - hard work! https://www.strava.com/activities/1165204884/share... Better coffee afterwards ((-;
9 AM
Urban cycling with road bike 32:00 [3] 11.8 km (22.1 kph) +117m
shoes: Merida Scultura 5000 (2017)
Post coffee ride back home..my legs are trashed after intense session yesterday on the trainer.. and strong wind today.., good stuff! https://www.strava.com/activities/1165245069/share...