Training Log Archive: RalphIn the 11 days ending Oct 5, 2015:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||
Monday Oct 5, 2015 #
Run 33:40 [3] 7.1 km (4:45 / km)
shoes: Mizuno Wave Aus
Sunday Oct 4, 2015 #
Warm up /down 31:10 [2] 3.01 km (10:21 / km) +21m 10:00 / km
shoes: Inov8 212 Aus
O - Race 43:55 [5] 8.21 km (5:21 / km) +118m 4:59 / km
shoes: Inov8 212 Aus
Ran 3rd leg, had about 4/5 minutes to the NZ team in front and some minutes to the chasers. Tried to run a stable and clean race and not be too aggressive or stupid on any routes. Felt very fatigued today, but was mostly clean. The greenest forest I have been in yet, and there was even a knoll in some marsh to find.
Warm up /down 5:48 [2] 0.89 km (6:29 / km) +1m 6:27 / km
shoes: Inov8 212 Aus
Saturday Oct 3, 2015 #
Run 9:11 [2] 1.8 km (5:07 / km) +5m 5:02 / km
shoes: Mizuno Wave Aus
O - Race 1:34:38 [5] 17.05 km (5:33 / km)
shoes: Inov8 212 Aus
Took it hard from the start, missed the first 3 controls a bit though and then began to suffer going through the semi open on, and then out of, 4. Took gel at 5 after 35 minutes but I think this worked well. Kept on making mistakes throughout the rest of the course, mostly in the gold mining (difficultly at 1:15). However, I was running strongly until the very last uphill and this was enough to get me the win.
Warm up /down 35:00 [2] 3.5 km (10:00 / km)
shoes: Inov8 212 Aus
Friday Oct 2, 2015 #
Run 9:01 [2] 1.61 km (5:36 / km) +4m 5:31 / km
shoes: Mizuno Wave Aus
Warm up /down 28:13 [2] 3.84 km (7:21 / km) +2m 7:20 / km
shoes: Mizuno Wave Aus
O - Sprint Race 10:52 [5] 2.93 km (3:43 / km)
shoes: Asics Hyperspeed
Really compact area resulting in multiple loops but it was great fun. My technique was fairly good but I was struggling to get ahead enough, made maybe 2 mistakes costing around 10 seconds
Warm up /down 20:39 [2] 4.09 km (5:03 / km) +16m 4:57 / km
shoes: Mizuno Wave Aus
Thursday Oct 1, 2015 #
Specific Drills 11:00 [1] 0.4 km (27:30 / km)
shoes: Mizuno Wave Aus
Run 1:14:41 [3] 16.51 km (4:31 / km) +198m 4:16 / km
shoes: Mizuno Wave Aus
Wednesday Sep 30, 2015 #
O - Training 30:08 [3] 5.6 km (5:23 / km)
shoes: Inov8 212 Aus
Warm up /down 1:30 [2] 2.2 km (41 / km)
shoes: Inov8 212 Aus
Tuesday Sep 29, 2015 #
O - Training 29:12 [2] 5.3 km (5:31 / km)
shoes: Inov8 212 Aus
Warm up /down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 212 Aus
Monday Sep 28, 2015 #
Warm up /down 28:00 [2] 4.5 km (6:13 / km)
shoes: Mizuno Wave Aus
O - Sprint Race 10:09 [4] 2.8 km (3:38 / km)
shoes: Mizuno Wave Aus
Sunday Sep 27, 2015 #
O - Race 36:37 [5] 6.2 km (5:54 / km)
shoes: Inov8 212 Aus
Still struggling to pick the best routes in the gold mining, taking too much climb and being uncertain mainly. However, felt better physically and got a bit of a move on in sections. 1 big miss near the end, probably not enough of a plan for the picture
Warm up /down 45:00 [2] 4.1 km (10:59 / km)
shoes: Inov8 212 Aus
Saturday Sep 26, 2015 #
O - Race 37:07 [5] 6.7 km (5:32 / km)
First taste of Aussie gold mining orienteering.
In total it is of course different to anything I have been on before however there were some similarities to the army areas of the south east, the mix of some gorse bush stuff, along with close tree light green, and then contour features. However, there are also some far more intense mining contour features, both big and small, that are very different to stuff I have been on before. The trees are also different, and the ground is totally solid underfoot.
My race was ok, I was very scrappy into the circle on a number of occasions through not knowing what the control was on/what the feature should look like/both of those/being a bit terrible. But some bits were good and I did exactly what I wanted. It is going to be fun to improve over this week.
Also I was assured that it is far too cold to see snakes yet... Turns out a woman saw one while on her course today. Brilliant
Warm up /down 35:00 [2] 4.6 km (7:37 / km)
Friday Sep 25, 2015 #
Run 53:48 11.3 km (4:46 / km)
shoes: Mizuno Wave Aus