Sunday Jul 13 |
 | Orienteering race (Sprint Q) 11:53 [3] 2.5 km (4:45 / km) +10m 4:40 / km | |
| |
| really good race and qualified 9th. no mistakes (although course pretty easy) but very pleased to qualify well on a course that essentially required running speed
RPE: 9 |
| Orienteering race (Sprint Final) 15:20 [3] | |
| |
| bugger. took the wrong route to the first control and despite executing it well lost 40s. a little scrappy on 3 trying to work out what was and wasn't out of bounds, should have pushed through hedge to 5 and wrong route to 14 (8s slower). good other than that though and speed was good. ended up 34th, if i'd got the right route to 1 it would havae been top 25 at least and maybe better... some good lessons learnt.
RPE: 9 |
| Running warm up/down 50:00  | |
| |
| |
Saturday Jul 12 |
| Orienteering (sprint model) 35:00  | |
| |
| jogging round some of the model with helen w then 4 x 3 controls full effort sprints. amazing how much harder it is at full speed. really looking forward to racing tomorrow!
RPE: 7 |
Friday Jul 11 |
| Orienteering 40:00  | |
| |
| sprint training in sumperk. good fun. interesting route choices and good to get a bit of speed in the legs. ran first five controls as L1 then 5 controls faster, 1 L1, 2 fast and home L1. two short sprint o sections after, 3 strides and a nice warm down with pip and sarah. |
| |
| C • ooh 2 |
Thursday Jul 10 |
| |
| Event: WOC 2008
|
| Note | |
| slept:7.0 (rest day) |
| travelling to woc... |
Wednesday Jul 9 |
| Running intervals (cruise) 1:10:00  | |
| |
| decided running in the morning would be a good plan to avoid afternoon dizzieness. seemed to work pretty well.
12 w/u then 4 x {5 mins, 90s walk} then 32 w/d
did all the reps up the bottom of rivelin, except for the last minute of the last one when i turned round and ran downhill :)
RPE: 8 |
Tuesday Jul 8 |
| Note | |
| (rest day) |
| |
Monday Jul 7 |
| Running (L1) 35:00 [2] | |
| |
| |