Training Log Archive: Tom WoodIn the 7 days ending Feb 24, 2019:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Feb 24, 2019 #
Running warm up/down 37:32 [1] 7.45 km (5:02 / km) +68m 4:49 / km
shoes: New Balance Gobi v2
Orienteering race 35:10 [4] **** 5.65 km (6:13 / km) +150m 5:30 / km
ahr:155 max:172 rhr:47 slept:8.0 shoes: inov-8 X-Talon 212
Much happier today. Flowing through the controls well and sticking to good plans without losing focus. Dropped a few minutes on easy misses which put me down in the results but gained 12 places on the chasing start after yesterday.
Saturday Feb 23, 2019 #
Running warm up/down 30:17 [1] 5.72 km (5:18 / km) +58m 5:02 / km
ahr:152 max:184 shoes: inov-8 X-Talon 225
Orienteering race 1:29:08 [4] *** 14.84 km (6:00 / km) +341m 5:23 / km
ahr:127 max:172 rhr:52 slept:8.0 shoes: inov-8 X-Talon 225
Solid start and running well over the first couple of controls. Bad route on medium-long leg taking a big fall and losing time anyway. Took a huge path route around on a massive leg doing almost 5k - pace a bit depleted from a heavy week but not too far down on time.
Towards the end I completely lost it and dropped quarter of an hour through three close controls - not being confident with nav and really just guessing and losing focus.
Overall encouraging to be running through the mid-section with one of the leaders and covering the terrain at the same pace but frustrating on the mistakes.
Friday Feb 22, 2019 #
Running warm up/down 31:04 [1] 6.38 km (4:52 / km) +46m 4:42 / km
ahr:151 max:180 shoes: New Balance Gobi v2
Orienteering race 16:43 [4] ** 3.84 km (4:21 / km) +50m 4:05 / km
ahr:155 max:177 rhr:57 slept:8.0 shoes: inov-8 X-Talon 212
Overall pleased with some encouraging legs and work but not particularly happy with the result today. Park kind of sprint similar to a classic school's league race but very different to what we've been training in.
Went off too quick and lost a lot of time to #3 by almost just running and guessing - dropping almost a minute and a half. Left the control the wrong way and dropped another 30s coming into #4. Pleased with some legs taking some quickest times and dropping into focus finally.
Thursday Feb 21, 2019 #
Running warm up/down 10:14 [1] 2.11 km (4:51 / km) +47m 4:22 / km
shoes: inov-8 X-Talon 225
Orienteering 1:40:07 [2] *** 10.93 km (9:10 / km) +356m 7:53 / km
ahr:150 max:179 slept:8.0 shoes: inov-8 X-Talon 225
Yeah okay this one wins the most dangerous over a couple of days ago. Seemed like millions of pointless doglegs across 10m canyons that just meant I lost focus and spent ages scrambling all over the place. Some bits good, but contact with the map not quite there today.
Orienteering 50:16 [2] **** 6.01 km (8:22 / km) +154m 7:25 / km
ahr:142 max:171 shoes: inov-8 X-Talon 225
Getting close to some racing now. Massively different area to any of the others with some actually pretty firm ground but tonnes of knee-high holly bushes making things prickly. Onto 1:15 maps and making only a couple of going too far errors but generally going slow and steady. Rest now.
Wednesday Feb 20, 2019 #
Running warm up/down 16:43 [1] 3.48 km (4:48 / km) +75m 4:20 / km
ahr:147 max:159 shoes: inov-8 X-Talon 225
Orienteering 51:25 [2] *** 7.6 km (6:46 / km) +160m 6:07 / km
ahr:147 max:162 rhr:50 slept:7.75 shoes: inov-8 X-Talon 225
Nice ‘middle’ with some butterflies and some good terrain that I could cover. A few blips with hesitation and a major mess up on the wrong hill but in general sticking to my aims well. Focussing on having a picture in the circle and coming into the controls knowing exactly how I’m going to leave - Reading CDs was a massive help on the first one.
Tuesday Feb 19, 2019 #
Running warm up/down 23:56 [1] 5.3 km (4:31 / km) +55m 4:18 / km
ahr:142 max:179 shoes: inov-8 X-Talon 225
Orienteering 42:09 [2] *** 6.45 km (6:32 / km) +96m 6:05 / km
ahr:163 max:175 rhr:41 slept:8.0 shoes: inov-8 X-Talon 225
Control pick with some tapes and some short legs. Different forest to yesterday and nicer under foot but still a mad struggle through the low trees. Hard on the nav in some parts and struggling to plan well into the circle but impressed with the routes on a few.
Orienteering intervals 1:16:51 [3] **** 11.35 km (6:46 / km) +301m 5:59 / km
ahr:150 max:184 shoes: inov-8 X-Talon 225
The toughest, most dangerous and hottest orienteering I’ve ever done. Running down some fat crags and some horrible steepness n roughness in the later part.
Intervals with Mark, Alice and Ryan and going pretty excellent through the first few hitting a good pace and nav rhythm - died on the last two. Losing focus like never before by the end but the first few were a pretty good show.
Monday Feb 18, 2019 #
Running warm up/down 15:52 [1] 3.27 km (4:51 / km) +67m 4:24 / km
ahr:147 max:157 shoes: inov-8 Roclite 290
Orienteering 1:09:40 [2] **** 10.12 km (6:53 / km) +158m 6:23 / km
ahr:154 max:171 rhr:55 slept:8.0 shoes: inov-8 Roclite 290
Solo on last year’s course with no controls - mucking up to the extreme on one leg but pretty clean on the majority. Really tough running on the loose stones n through the tiny spikey trees so by the end I had a serious el blistero. Tape and compeeds.
Orienteering 1:06:02 [2] **** 9.6 km (6:53 / km) +184m 6:17 / km
ahr:167 max:191 shoes: inov-8 X-Talon 225
Waited for a man with some maps in a car park and went for a stroll around some controls. Planned with a few loops but I did about 1.5 loops and made my own way to the kites - feeling good on the technique in general but scrappy in the circle and tough under the feet. Different shoes getting me through.