Sunday Jul 6 |
 | Foot Running warm up/down 20:00 [2] | |
| shoes: Adidas Neptune XS |
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| Orienteering race (CSM Middle) 35:51 [5]**** 6.3 km (5:41 / km) +150m 5:05 / km | |
| ahr:165 max:176 shoes: Adidas Neptune XS |
| At Runarov. Wanted to run this well and get some confidence before WOC, plus get some experience running a middle at full speed - i really feel like i haven't done that for a while (the last middle i was really happy with was in uppsala in april). Ran good i reckon, made one or two small mistakes. the biggest was just stopping and looking for a pit on a gentle slope, not much i could have done about it other than run a few meters more and see the flag. was 40secs behind pavlo ushkvarok and 20secs behind jules so i was pretty happy to finish on that note. defo had more flow than i have had lately and i could have run a bit faster so its all good. |
| Foot Running (Recovery) 33:00 [2] | |
| ahr:127 max:137 shoes: Nike Pegasus |
| cruisy run with jules and kez along the river in prostejov. nice eveningk for a run, beers after were even better. |
Saturday Jul 5 |
| Orienteering warm up/down 20:00 [2] | |
| shoes: VJ Integrator |
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| Orienteering race (CSM Long) 1:09:00 [4]**** 11 km (6:16 / km) | |
| ahr:165 max:174 shoes: VJ Integrator |
| Ran solid but not hard and tried to be clean... I was pretty happy but again got all the wrong route choices which cost me lots of time, prob at least 5-6 minutes all up on the 2 long legs. I've never been good at running longs in this terrain and picking the routes, but they weren't that hard today - i think i was trying too hard and it would have been better to run much straighter. Live and learn. Missed a bit near the end, just stopped about 20m before the control and stood there wondering what i'd done wrong and why i couldnt see the control, then i saw it. I think 10 mins behind the Swiss, fairly happy with that given how bad i handled the long legs. |
Friday Jul 4 |
| Orienteering 1:00:00 [3]***** | |
| ahr:132 max:167 shoes: New Balance 800 |
| Middle training in the mountains north of Olomouc on a map called Svata Marta. Took f*cken ages top get there thanks to a road closure and it was cold and raining when we got there, but the forest was super nice. From where we parked (the only road on the map) you could only run up, so we ran to the top putting out some tapes on the way up, then ran a kind of star relay at the top and ran a bit quicker back down the hill zig-zagging down past the tapes we'd put out. Good training, but i struggled a bit with only 1 eye. It was ok really i just had some probs with depth perception, although i could probably catch a ball better than most Englishmen. |
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| C • oi 6 |
| Foot Running warm up/down 25:00 [2] | |
| shoes: New Balance 800 |
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| Orienteering race (CSM Sprint) 13:51 [5]**** 3 km (4:37 / km) | |
| ahr:172 max:179 shoes: New Balance 800 |
| A town sprint in Konice. We drove to the town, then with about 500m to go to the competition the road was closed so we followed the detour signs which took us on a 10km round trip. Starting to seem pretty typical of Czech...
The race went good, i made all the wrong route choices though. And made 1 mistake trying to get through some buildings, which i blame on the dodgy old map which used an old standard. Other people got more stuffed around by it than me but, and the dodgy print didnt help with eg stairs either! Only about 1.10 behind the top Swiss which is good for me in a town sprint. |
Thursday Jul 3 |
| Note | |
| (injured) (rest day) |
| Repairing my eye, watching Doctor Who and the JWOC middle final and drinking coffee. |
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| C • Pis der! 5 |
Wednesday Jul 2 |
| Foot Running warm up/down 15:00 [2] | |
| shoes: Adidas Neptune XS |
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| Orienteering race (Czech Middle Trial) 28:00 [4]***** | |
| shoes: Adidas Neptune XS |
| At Zdarsky Potok. Started bad, missed at least 2mins on the 1st control, ran real good but stopped on the edge of the circle and just ran around there trying to find the control in all the undergrowth. Realised where i was eventually but lost way too much time. The overran the 3rd, pretty tricky control running diagonally downhill with lots of crap on the ground and not much on the map. So got caught 4mins by Smola at the 3rd. Didnt have too many probs keeping pace with him after that, we didnt really run together but still punched most controls together. But then on the way to 15, with only a couple of hundred meters to go, i got a stick in my eye and that ended it all... Lay around in pain with my eyes closed until i got to the hospital where they gave me some delicious anaesthetic. Godfuckendammit. It just completed my smörgåsbord of training interruptions in the 3 months i've been in europe. Hopefully i'll be right by the weekend and i won't miss too much training, although it already feels like i've missed some valuable opportunities since we arrived in Czech... |
Tuesday Jul 1 |
| Orienteering 59:00 [3]**** | |
| ahr:125 max:152 shoes: VJ Integrator |
| Steady run around a line course (zig-zagging along picking off point features) on Helisova Skala (a long/relay area). Just getting a good look at the terrain and trying to get a feel for the map. It was perfect in some parts then real dodgy in others...
Donut telescopes after were awesome. And nice to get out of the heat into some caves. |
Monday Jun 30 |
| Foot Running warm up/down 15:00 [2] | |
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| Foot Running intervals 1:10:00 [4]**** | |
| shoes: New Balance 800 |
| Orienteering intervals at Ledkova Hut with Jo. Did 2 sets, with some jogging with Jo on the detailed rocky bits in the middle (didnt seem real fun to try and run that fast with no flags out etc). Pretty warm day, and good to be running fast in the forest. Found some good wild strawberries, super. |
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| C • Rudi 2 |