Sunday Jun 29 |
 | Road/track running warm up/down 21:40 [2]4.13 km (5:15 / km) | |
| shoes: Blue Saucony Triumphs |
| Long warm up along the road |
| Orienteering race 40:00 [5]***** 7 km (5:43 / km) | |
| ahr:162 max:170 shoes: Integrators |
| Staggered start relay training. Started first with JD right behind, and Oli, Jamie and Scotia hunting. Ran pretty good until the end when 4 of us were fighting for the victory, and I tried to skip a control. Ran back and finished 2 mins behind Oli who took a deserved victory. |
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| C • Awww 1 |
| Trail/terrain running warm up/down 14:00 [2]2.33 km (6:00 / km) | |
| shoes: Integrators |
| Jogging after, then quick swim and long journey home |
Saturday Jun 28 |
| Road/track running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging before and after |
| Orienteering 17:30 [4]***** 4 km (4:22 / km) | |
| ahr:140 max:160 spiked:20/20c shoes: Blue Saucony Triumphs |
| Sprint training back in Prostejov. Normal course, with one intense control pick in a park, and a butterfly loop in a complex housing area. Cruised half, and picked the pace up in those two interesting bits to almost race pace. |
Friday Jun 27 |
| Road/track running warm up/down 15:00 [3]3 km (5:00 / km) | |
| ahr:129 max:155 shoes: Blue Saucony Triumphs |
| After 85 min drive , arrived at the race 25 minutes before start (9.30am), managed a rushed warm up with some strides, just made start time. |
| Orienteering race 13:30 [5]***** 4 km (3:22 / km) | |
| ahr:166 max:177 spiked:17/17c shoes: Yellow Saucony |
| Finnish and Czech sprint test races in Sumperk. We were 'pre-runners', and I think the shortened warm up and poor race prep affected my race start. I missed the best routes to 2 and 6, and lost 5 seconds at 3 running round a crossable hedge. Ran well apart from that, and was getting really good splits on the second half of the course. I was about the 5th starter (of 60) and was leading for ages, until Dlabaja and Smola came in almost last starters. Beat all the Finns though, which is nice.
Results here http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...
Splits here
http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...
Map here
http://repreob.hyperlink.cz/repre/images/nom_ms08/... |
| Road/track running warm up/down 8:20 [2]1.51 km (5:30 / km) | |
| shoes: Yellow Saucony |
| Jogging after |
| Trail/terrain running warm up/down 20:30 [3]3.73 km (5:30 / km) | |
| shoes: Innov8s |
| Long warm up. Both achilles have been a bit sore recently, so long warm ups and cool downs, plus some massage and icing are in order before WOC. |
| Orienteering race 46:56 [5]***** 7.5 km (6:15 / km) | |
| ahr:155 max:169 spiked:17/21c shoes: Innov8s |
| Finnish middle distance test race, Zd'arsky Potok. What a race! A real combination of tough rocky slopes, manic vegetation over mapping and random point features. Fantastic orienteering though, really tricky to stay on top of it. I lost 2 minutes on the second control misinterpreting the vegetation on a rocky slope, then ran really well until 12, the longest leg. I managed to make a 5 minute parallel error! Ran really really well after that to the finish. Without those two mistakes would have been a really good race. With them, rubbish.
Results http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...
Splits
http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0... |
| Road/track running warm up/down 17:23 [2]3.16 km (5:30 / km) | |
| shoes: Blue Saucony Triumphs |
| Long warm down jog |
Thursday Jun 26 |
| Trail/terrain running warm up/down 18:00 [2]3 km (6:00 / km) | |
| shoes: Innov8s |
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| Orienteering 9:38 [3]***** 1.5 km (6:25 / km) | |
| shoes: Innov8s |
| Helisova line-o in vague forest. Tricky |
| Orienteering 33:00 [3]*** 4 km (8:15 / km) | |
| ahr:129 max:152 spiked:8/11c shoes: Innov8s |
| Low intensity session on Helisova. Tricky controls in green - missed twice, and went off line to a rock on a rocky slope. Need to focus so much in this terrain |
| Swimming 20:00 [2]0.5 km (40:00 / km) | |
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| Rest afternoon by the lake. Swam across and back plus some horseplay. |
Wednesday Jun 25 |
| Trail/terrain running warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Integrators |
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| Orienteering 50:00 [4]***** 8 km (6:15 / km) | |
| ahr:145 max:159 spiked:14/19c shoes: Integrators |
| Middle training on Boskovice. Tricky stuff - green, rocky, steep, small point features. "Open" areas are actually head high brambles/nettles.
Fun though :) |
| Trail/terrain running warm up/down 22:30 [2]4.09 km (5:30 / km) | |
| shoes: Yellow Saucony |
| Jogging before, between training sections and after |
| Orienteering 11:42 [5]***** 3.6 km (3:15 / km) | |
| ahr:166 max:177 spiked:14/14c shoes: Yellow Saucony |
| Sprint training Prostejov tower blocks. Started comfortably, but Scotia almost caught me after about 1/3 so I really sped up then to race pace. Tower block orienteering not the best, but better with high intensity, and better for long route choice legs. |
| Orienteering race 11:27 [5]1.5 km (7:38 / km) | |
| shoes: Yellow Saucony |
| Star relay. Pushing hard, 3 times 500m ish sections with waiting for Helen in between |
Tuesday Jun 24 |
| Trail/terrain running 35:00 [3]6 km (5:50 / km) | |
| shoes: Blue Saucony Triumphs |
| Run with the boys after arriving in Czech |
