Training Log Archive: lost jokes

Running 27:47 5.14 km (5:25 / km) +11m 5:21 / km
slept:8.5

Hiking

Strength (ankle) 10:00 [1]

Strength 6:00 [3]

Note
slept:8.5 (rest day)

Other
slept:9.5

Cycling 1:12:11 32.87 km (27.3 kph) +25m

Note
slept:5.5 (rest day)

Cycling 33:47 15.86 km (28.2 kph) +15m
slept:4.0

Running 5:47 0.96 km (6:02 / km) +3m 5:56 / km
ahr:138 max:149 slept:8.0 shoes: Inov-8 Oroc 340

Orienteering race (1e HOC'93 comp) 1:13:02 10.52 km (6:57 / km) +39m 6:49 / km
ahr:170 max:180 spiked:16/24c shoes: Inov-8 Oroc 340

Oude Willem, 8.9km. I ran a bit slower than usual due to my ankle, but still managed to sprain it slightly a few times... Orienteering technique was quite rubbish too. Still I had a lot of fun in the sometimes quite rough terrain. Ankle again a bit swollen afterwards but far less worse than last week.

S-1) Quite rough going through forestry works. Small mistake (15") near the control when I couldn't figure out my exact position compared to the open marsh.
1-2) Around on the trails. Again slow because of the forestry works.
2-3) Ran too far because I didn't keep enough to the south (25"). Map was off here because the area around 3 was a lot more dense.
3-4) Boring leg, also because I didn't want to run flat out. Messed up the last part in the vague scrappy terrain, 40" more lost.
4-5) No problems.
5-6) OK. Little trail was a bit hard to see.
6-7) Good.
7-8) Kept a good direction but didn't really know where I had hit the hilly terrain. Guessed wrong when I hit the little trail. 15" lost.
8-9) Easy route around.
9-10) Really focused here, but still messed up in the end. Forest was quite dense so I couldn't really see that much ahead. Noticed I had gone too far when I saw the trail behind 10. 25" lost.
10-11) Didn't check my compass that well, otherwise I would've known I started drifting. Frustrating mistake, again 15".
11-12) No problems.
12-13) Safe route, twisted my ankle again just before the control. Doubted between walking back or continuing, but when I started running again it felt good enough to continue. Very frustrating because my flow into 13 was really nice.
13-14) Slow pace.
14-15) Wanted to hit the trail a bit more north, but this was even better.
15-16) Even with a really good attackpoint I still managed to miss the control... 10".
16-17) Misread the contours a bit, but didn't cost me anything.
17-18) First wanted to go around, then decided to take it slow on the straight route through the wet area with high grass. Drifted a bit on the first part but then read along better.
18-19) First part without problems, but close to the control the map was off again. The large depression was completely overgrown instead of clean white forest. Control was slightly misplaced too I think. 15".
19-20) Tempted to go around on the paved road, but decided to give the scrappy area one more chance. Again frustrating, especially getting stuck in big piles of dead wood. 30"
20-21) Easy.
21-22) Again hard to see the little trail to the south.
22-23) A bit confused in the final part of the leg, already seeing the control but thinking it wasn't mine.
23-24-F) Slow pace.

Maybe the slow pace made me unfocused, clearly shown by all the small mistakes. Frustrating to sprain my ankle again, but not that bad this time.

Running 4:09 0.59 km (7:03 / km) +3m 6:52 / km
ahr:141 max:146 (injured) shoes: Inov-8 Oroc 340

Cycling 2:01:24 60.92 km (30.1 kph) +67m
slept:9.0

Strength 6:00 [3]

Note
slept:9.0 (rest day)

Cycling 43:24 [1] 17.44 km (24.1 kph) +17m
slept:7.0

Cycling 1:01:09 28.48 km (27.9 kph) +26m
slept:7.0

Cycling 32:45 [1] 12.24 km (22.4 kph) +16m
slept:9.0

Strength 15:00 [3]

Strength 3:00 [3]

Note
slept:8.0 (rest day)

Orienteering 14:36 ** 1.59 km (9:11 / km) +4m 9:04 / km
ahr:123 max:148 spiked:6/6c slept:6.0 shoes: Inov-8 Oroc 340

Orienteering 17:36 [0] ** 0.64 km (27:25 / km) +5m 26:23 / km
ahr:73 max:98 shoes: Inov-8 Oroc 340

Orienteering 34:24 [1] ** 2.11 km (16:20 / km) +4m 16:10 / km
ahr:88 max:132 spiked:7/7c shoes: Inov-8 Oroc 340

Orienteering 14:31 ** 1.39 km (10:28 / km) +5m 10:16 / km
ahr:106 max:134 spiked:6/6c (injured) shoes: Inov-8 Oroc 340

Strength 3:00 [3]

Running 11:59 2.06 km (5:50 / km) +6m 5:45 / km
ahr:139 max:179 slept:8.0 shoes: Inov-8 Oroc 340

Orienteering race (NZC 3) 46:43 *** 9.0 km (5:12 / km) +37m 5:05 / km
ahr:183 max:190 spiked:20/24c shoes: Inov-8 Oroc 340

Ruigeveld, distance 7.9km.




Splits

Feeling good physically, maybe I could've pushed a bit more on some parts but right now it was the navigation falling a bit behind sometimes so I was a bit more careful. Good focus this time for the largest part, only when I first lost focus I started making mistakes (at 16). Not always that easy and fast, especially the different green parts on the map were something to pay close attention to and navigate by.

S-1) Decided to stick close to the line, only making a small direction error at the end of the leg, losing about 5".
1-2) Easy. Used the trail to decide about route to 3
2-3) Saw the best route was along the southern trail, where I would decide about the last part when on the trail. I think this was the optimal route, apart from going off the trail too early in the final part of the leg, missing the narrow ride leading towards the circle.
3-4) Good untill close to the control, where I missed a thicket and changed direction. Stood still for a moment and then saw my control. 17" lost.
4-5) A bit insecure on where I was exactly when running in the general direction. Feeling better when I spotted the tree trunk just south of the line. Had some trouble distinguishing the thickets but found the control fine.
5-6) Back onto the trail, using the small trail on the left to judge where I had to go back in again.
6-7) Didn't see a 'perfect' route for this one, so decided to stick close to the line. Execution wasn't exactly as I wanted. First part went fine until halfway, where I started using the trails. Then cutting through onto the small trail and finally an insecure route into the control. I should've stayed more south I think, choosing a straighter route. Not a bad route but a bit frustrated about all the extra curves and deviations. About 18" lost with that I think.
7-8) Hard to distuingish the thickets, but made sure I kept direction. Once I crossed the trail in the middle of the leg it was easier.
8-9) No problems. Deciding about route to 10.
9-10) Not satisfied with this route in the end. Instead of sticking close to the line I should've followed the big trail and later on the less distinct path giving me a safer entry into the control. Right now I wasn't sure where I crossed the final trail before the control and started doubting and also the forest here was much harder runnable than it looks like from the map. 30" lost all together.
10-11) Maybe deviating a bit much from the line, but my original plan was to follow the narrow ride. The forest turned out very runnable however.
11-12) Tricky one to lose a few seconds with no features along the way, but trusted my compass.
12-13) Wasn't sure about my route, but in the end I think this was a good solution. It gave me some time to check the rest of the course and plan legs 14 and 15.
13-14) Slow first part with lots of dead wood, then it got better. Doubted about my exit out of 14.
14-15) Decided to get to the small trail to get out of the area as quickly as possible, then stick to the line. Easy control, where my mind started drifting on how good it was actually going.
15-16) Perfectly fine for the start of the leg, although I wasn't sure about my plan. Came onto the north-south trail not knowing exactly where I was. Didn't recognise the more open forest on the right and as a result I ran too far. Again parallel error where I went in too late. Realised my error when hitting the other trail, after which I relocated quite fast. Still 1'15" lost, a shame. I think I took a risk here with the straight route, feeling confident. Didn't check my map that much but trusted the compass, which failed.
In hindsight the southern route around all the thickets might have been better.
16-17) Insecure, drifting a bit and losing about 7".
17-18) Still insecure, didn't find the trail onto the clearing immediatly. Got myself together after that. 3".
18-19) A bit insecure in the final part, not spotting the control, 3".
19-20) Wasn't sure about my route until I came up to the crossing. Decided for the northern route which I think was best in the end. Maybe going all the way to the crossing cost me some time in the beginning of the leg.
20-21) No problems, trying to be agressive through the denser forest to not waste time.
21-22) Drifted a bit too far west, should've sticked closer to the line.
22-23) I already saw this was the last hard leg and tried hard not to mess up. Kept my direction but still I was insecure in the final part of the leg. No idea how I could've been more secure here, maybe sometimes risks have to be taken to be fast?
23-24-F) As fast as possible through the dense forest. Feeling satisfied about a good race.

All in all much better than last Wednesday, altough here the emphasis was far more on speed and not intricate navigation. Feeling good with the result, but I also feel there's still room for a lot of improvement regarding orienteering technique. There's a nice winter coming up :)

Running 15:14 2.25 km (6:46 / km) +3m 6:44 / km
ahr:133 max:141 shoes: Inov-8 Oroc 340

Strength 6:00 [3]

Strength 6:00 [3]
slept:9.5 (rest day)

Note
slept:6.5

Cycling 31:08 13.41 km (25.8 kph) +20m

Strength 8:00 [3]

Note
rhr:43 slept:7.5

Running 12:15 2.12 km (5:48 / km) +2m 5:46 / km
ahr:140 max:173 shoes: Inov-8 Oroc 340

Orienteering (De Zanden) 1:03:58 **** 10.05 km (6:22 / km) +33m 6:16 / km
ahr:171 max:184 spiked:19/32c shoes: Inov-8 Oroc 340

The terrain is really great here, too bad the map is quite off at some places. That wasn't the ground of my big mistakes today, however. I had some really big ups and downs today, mixing between moments where I was completely focused and navigating well and moments of stupidity where I had no focus and just trusted on my luck. I really hope to get that focus back and have consistent and cleaner races.
I didn't run full speed today but instead choose to focus on navigating, though that didn't help too much. When all goes well I am getting too lazy or to confident, which didn't work at all today.

S-1) Chose the safe route on the track, little mistake in the end where I wasn't sure at what bend I was, but noticed when I saw the hill to my left. 15" lost.
1-2) Couldn't make much of the map, but still found the control reasonably well, 5" lost.
2-3) Insecure all the way, hoping to spot something recognisable. Ended up at a hill thinking it's where my control should be (in the end it was...), but didn't see it right away and decided I must've been to far to the west then. I then ran to the next hill but recognised right away that this wasn't right and ran back to where I initially was... Saw the control already from quite some distance. 1'15" lost.
3-4) Not that confident, but when I hit the large open area it got better. Used the large re-entrant just before the trail as an attackpoint.
4-5) Executed this one exactly as planned, and even had time to check my control description on which side of the feature my control was on.
5-6) Saw dad (-6min) leaving the control, no problems.
6-7) Overtook him on the way to 7, but I got confused in the last part, not that clean. Rushing too much. 10".
7-8) Ran to the open area, but got confused by some other depressions which I couldn't locate on the map. Found the control with help of the large hill south-west of it. 20".
8-9) Rough compass bearing, got lucky when looking left.
9-10) Not that confident, but recognised the thicket just before the control after which it was easy.
10-11) Hard to understand contours.
11-12) Drifted a little bit but noticed when I saw the trail to the south, 5".
12-13) Stood still about 5m before the control wondering where it could be, 5".
13-14) Here my 'rushing' behaviour finally caused a big mistake. My route to 14 was sloppy all the way, never knowing where I was. Wanted to hit the open strip just east of the line, but when I finally found it I wasn't sure that this was the right one. Ended up right at my control, but again thought I didn't and started wandering. Relocated off the trailbend. 2'40" lost.
14-15) Told myself to focus and that worked.
15-16) Drifted a little left on purpose to find the ideal route, executed it well. Tough running on the sand.
16-17) Easy control.
17-18) Couldn't understand a thing of the contours here, and when finally finding the control decided to stop for a few seconds to check properly. Map was definitely off here. 30".
18-19) Small mistake in the end which cost about 6". GPS looks good but again I got a bit lucky, untill I relocated off the thickets just before the control.
19-20) A little bit off in the end, 5". Good speed.
20-21) The best leg, wish I had this feeling all the time. Didn't plan a route, but saw right away that straight was the optimal route (green areas on the map were pretty well runable), and focused hard to execute the route well. Really satisfied with this leg.
21-22) No problems, led myself around the big hill and into the re-entrant.
22-23) Could've run more straight in the last part, but ticking off features made it more secure.
23-24) Classic parallel error. Thought I went perfectly straight towards the control and was surprised to not find it. Realised my mistake but couldn't relocate. Ran towards the biggest hills and found it. 40" lost.
24-25) No problems, saw the control right after crossing the trail.
25-26) Lots of dead wood on the ground made for slow running, but other than that fine.
26-27) Good.
27-28) Was a bit afraid to overshoot the control, until I saw it was actually really simple and ran in between the big hills to my control.
28-29) Again trusted on my luck in the vague area... Had to relocate two times before I finally found it. Also hurt my left ankle here a little bit. 3'15" lost.
29-30) Good and agressive.
30-31) Got chased by another runner and wanted to lose him so I speeded up. However I forgot to check my map in the process... I didn't even notice it when crossing the big trail and finally started noticing when the thicket on my left showed up. Turned around and even then had problems to find the control (again also a mediocre map), until i relocated off the small open area west of the control. Not happy to lose 5'00"...
31-32-F) Took the easy route and held back a bit.

So overall I ditched about 14'05", which I think doesn't really reflect my abilities at the moment (or maybe it does). Time for some good analysis!

Running 9:27 1.46 km (6:30 / km) +2m 6:27 / km
ahr:134 max:141 shoes: Inov-8 Oroc 340

Strength 6:00 [3]

Running 1:00:42 10.58 km (5:44 / km) +50m 5:36 / km
ahr:154 max:184 rhr:45 slept:8.5 shoes: Inov-8 Oroc 340

Cycling 52:50 21.37 km (24.3 kph) +17m

Strength 6:00 [3]

Running 31:24 * 5.57 km (5:38 / km) +15m 5:34 / km
ahr:139 max:152 rhr:43 slept:7.0 shoes: Asics Gel Cumulus 12

Strength (W-program) 20:00 [3]

Strength 6:00 [3]

Cycling 1:11:15 30.53 km (25.7 kph) +25m
slept:8.0

Running 1:17:10 13.82 km (5:35 / km) +25m 5:32 / km
ahr:151 max:184 slept:9.0 shoes: Asics Gel Cumulus 12

Strength 6:00 [3]

Cycling 1:04:33 [2] 28.52 km (26.5 kph) +22m
rhr:42 slept:8.5

Running 32:10 5.68 km (5:39 / km) +12m 5:36 / km
ahr:128 max:142 rhr:40 slept:5.5 shoes: Asics Gel Cumulus 12

Strength 6:00 [3]

Running warm up/down 11:12 1.95 km (5:45 / km) +16m 5:31 / km
ahr:143 max:171 slept:5.0 shoes: Inov-8 Oroc 340

Orienteering (Wezep) 50:50 *** 8.24 km (6:10 / km) +50m 5:59 / km
ahr:173 max:187 spiked:14/20c shoes: Inov-8 Oroc 340

Militaire regio-OL, Wezeperberg, afstand 7.16km. Niet voluit gelopen, maar hartslag zo rond de 175 gehouden. Op het eind wel iets versneld. Twee enorme blunders bij post 2 en 7, verder goed. Erg tevreden over sommige legs.

Orienteering 27:44 *** 4.52 km (6:08 / km) +20m 6:00 / km
ahr:171 max:181 spiked:12/14c shoes: Inov-8 Oroc 340

Afstand 4.12km. Na de eerste route voelde ik me fysiek en mentaal nog fit, dus besloot ik ook de kortere route te doen. Ik wilde ook wat meer vertrouwen krijgen in m'n navigatie na de grote blunders van de eerste route. Na 20min kreeg ik wel een hongergevoel dus ging het tempo en de hartslag wat omlaag, maar verder was het een goede training.

Running warm up/down 6:26 [1] 0.94 km (6:50 / km)
ahr:129 max:133 shoes: Inov-8 Oroc 340

Cycling 40:23 15.75 km (23.4 kph) +11m
slept:9.0

Strength (W-program) 20:00 [3]

Strength 6:00 [3]

Running 49:29 8.56 km (5:47 / km) +14m 5:44 / km
ahr:143 max:181 slept:7.0 shoes: Asics Gel Cumulus 12

Strength 6:00 [3]

Note
slept:8.5 (rest day)

Cycling 39:42 16.0 km (24.2 kph) +14m
slept:8.5

Running warm up/down 7:08 1.17 km (6:05 / km) +10m 5:50 / km
ahr:149 max:176 shoes: Inov-8 Oroc 340

Orienteering race 1:00:31 *** 8.66 km (6:59 / km) +151m 6:25 / km
ahr:183 max:196 spiked:23/30c shoes: Inov-8 Oroc 340

NZC 1, Goudsberg, afstand 7,6km. Tot de helft ging het best aardig, daarna wreekte de training van gisteren zich. De hitte vandaag hielp ook niet echt mee. Niet ontevreden qua techniek, het voelt beter dan ik verwacht had. Conditie valt nog wel te verbeteren!

Splits

Cycling 37:49 15.8 km (25.1 kph) +5m

Cycling 3:02:08 80.48 km (26.5 kph) +279m
slept:8.0

Running 44:15 8.01 km (5:32 / km) +15m 5:28 / km
ahr:145 max:163 slept:7.0 shoes: Asics Gel Cumulus 12

Strength 6:00 [3]