Saturday Jun 14 |
 | Run 50:00 [3]10 km (5:00 / km) | |
| shoes: Trabuco |
| Out to lawers head and back, 26 out there so a bit faster on the way back. did it as a study break so didnt think about the tides. soft sand the whole way was sinking in 2 to 3 cm almost every step, it was hard work. was working alot better after that. |
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| C • you on holiday? you coming ... 4 |
Wednesday Jun 11 |
| Orienteering 1:30:00 [3] | |
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| Went back to the pyramids, took Ciaran with me this time. did basically the course from sunday. we did it in three parts using the patches of controls in the cool areas. and jogging the long legs in between. we had to add a couple of controls to one group to make it more interesting. i ran ahead and put out the toilet paper and waited for Ciaran at the end. it was cool to be running out the front with the pressure on to get them right and fast. i was stoked at how i was able to put out the new controls at abit of pace as well, it was in a hard part of the map too. i shadowed Ciaran for the last set of 7 controls. it showed he didnt have his compass, he was doing alright considering. he was reading alot more than i did in the race. he was over complicating things quite a bit i think. He could be a bit less in contact with the details, until the control obviously, and only be bothered with the bigger, more obvious features untill that point. i find having a good bearing helps with this big time. Just a couple of things that we will have to address to get him at jwoc next year, hes been doing a bit off scheming. |
| Strength exercises 30:00 [3] | |
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| Wild guess at the time. stopped at the gym on the way to dropping off Ciaran. trying to target some areas various physios have told me i need to put a bit of work in to. it can be a bit intimidating in there, even the girls have got more muscle on their arms than me! |
Sunday Jun 8 |
| Orienteering (OY) 1:00:11 [3]*** 8 km (7:31 / km) +100m 7:05 / km | |
| spiked:19/23c |
| OY at the Pyramids. Very happy with my run, only one real mistake. the others i didnt spike were only small mistakes 10 - 20 sec. I loved the course plenty of controls, lots of changes of direction, and the leg lengths were varied nicely as well. They even managed to make the most of the best parts of the map as well. Well done Ake and Kev.
Was feeling pretty good just a bit slow. I could have beaten Jim if i was a bit fitter, he did 59 17, i think. No niggly pain worth talking about. |
| Note | |
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| Worth making mention of. i removed the shin splints injury thing. Not as good as i would like it to be. But i think I can no longer call it shin splints. I am still in the process of rebuilding my leg strength and will definitly not go all out with my training just yet. |
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| C • Con 6 |