Tuesday Sep 11 |
 | Run tempo 37:18 [4] 8.07 km (4:37 / km) | |
| ahr:164 max:181 slept:9.5 shoes: Nike Air Pegasus |
| Got fired up early on due to some idiots and realised when i hit the turn around mark that i had a semi decent time (19.40) and so tried to keep a good tempo home. Felt strong and in control.
Shoes were good but not as bouncy as i remembered the asics first being. |
| Strength & Conditioning 20:00 [3] | |
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Monday Sep 10 |
| Strength & Conditioning 20:00 [3] | |
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Sunday Sep 9 |
| Orienteering race 1:35:11 [4] 9.03 km (10:32 / km) | |
| ahr:159 max:175 shoes: VJ Lop |
| SL # 10 (actual = 11.52km)
Crap. First sign of trouble was when my bearing was off on the way to # 3. Didn't lead to much lost time just a different route choice. 10min mistake to # 7, turns out i left the control in slightly the wrong direction (distracted by someone else on my course). Ignored some key features that could have helped me recognise where i was and relocated incorrectly, took me a while to realise where i had ended up. Very poor route to # 8 due to lack of concentration and misintepreted the area round # 10 and lost time. Near the end of the course screwed #18 and short leg to #19.
My compass work is screwing me over. I need to take more time to ensure that i am going the right direction using the features on the map more instead of just relying on compass. I often find that when im trying to relocate i have trouble orienting the map as well, which just serves to confuse me even more. Try and use the features on the map instead?
Also need to concentrate more when leaving major features, etc to ensure that i am going to the right direction and have a plan.
More endurance training is needed for these longer events as i tend to lose concentration toward the end of the course and not have plans or take time to read features. |
Saturday Sep 8 |
| Orienteering race 49:15 [4] 5.9 km (8:21 / km) | |
| shoes: VJ Lop |
| SL # 9
Relatively clean run, with a few slight hesitations in the rock. Happy with the way i kept contact with the map, especially in rocky area for the first few controls. Felt slow through the bush though, not helped by the wet logs. Stomach pains especially toward the end of the course. |
Thursday Sep 6 |
| Run 50:40 [3] 10.01 km (5:04 / km) | |
| ahr:155 max:179 shoes: Asics Gel 1120 |
| The original 10k with dad. Just a fairly cruisy one..a bit faster on the way home. |
| Strength & Conditioning 20:00 [3] | |
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Wednesday Sep 5 |
| Run 27:41 [3] 5.58 km (4:58 / km) | |
| ahr:152 max:175 shoes: Asics Gel 1120 |
| Had a chronic headache and every step compounded it. Stopped a couple of times. |
Tuesday Sep 4 |
| Strength & Conditioning 20:00 [3] | |
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Monday Sep 3 |
| Run 40:27 [3] 8.1 km (5:00 / km) | |
| ahr:163 max:174 shoes: Asics Gel 1120 |
| Nice continous run in the rain around the ol bike loop. Again could still feel legs, but it wasn't chronic. No stitch!! |
Sunday Sep 2 |
| Orienteering race 51:49 [4] *** 5.8 km (8:56 / km) | |
| ahr:163 max:184 spiked:13/15c slept:11.0 shoes: VJ Lop |
| First 3 controls, didn't really plan much and was maybe a bit lucky, a track run to 4 meant that i was able to get a feel for what was coming. Hesitated at 8 as i saw someone on my course going in the opposite direction and thought i might have been in the wrong spot. But after a bit of deliberation pushed on and turned out i was right. Same sorta thing happened at 9 where i saw something that i couldn't match to the map (under the line) and a lost a fair bit of time in hesitation here. After this it was all good again, with fairly simple navigation and keeping in contact with the map was fairly easy due to slow running up hills and track runs.
Legs were still tired from yesty and quite flat esp on the hills, but generally happy with the 'just keep on keepin on'
(actual 8.6km) |
| Orienteering 20:00 [2] | |
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| Just a run around after with Josh and Steve round the rocky area. Made a mistake on a short compass run, needed to slow down and look out other things rather than just the compass. Dont be afraid to slow down!! |
| Strength & Conditioning 20:00 [3] | |
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Saturday Sep 1 |
| mtb intervals 45:00 [4] | |
| slept:6.0 |
| 3 bike loops round the hill.
13.41 - was def gonna be a pb till i fell off, then came unstuck later with some water over the track.
14.35 - felt tired and as a result made lots of mistakes that lost me time.
15.51 - struggled around. Pretty much dead.
Two reasons for this deteriation - a) Not enough riding done and b) chronic lack of sleep is taking its toll (ie 10hrs sleep over last two nights). |