Training Log Archive: Jon XIn the 10 days ending Jul 13, 2019:
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Saturday Jul 13, 2019 #
Orienteering 11:40 [3] 1.5 km (7:47 / km)
shoes: Saucony RideISO
Friday Jul 12, 2019 #
Running warm up/down 28:12 3.67 km (7:42 / km) +13m 7:33 / km
ahr:106 max:127 shoes: Inov8 210 July 2019
Orienteering race 1:04:44 10.78 km (6:00 / km) +220m 5:27 / km
ahr:138 max:170 shoes: Inov8 210 July 2019
M50 A Final, 26th place.
A big improvement on last year’s disastrous Long Final!
Tougher terrain today, bigger shapes and more undergrowth. Still very very nice though.
Ran okay but just not quite with enough control at times, several small misses, a parallel error (1min, biggest time loss of the week), and lacking enough of a plan on a couple of the longer legs which meant some hesitating and poor direction with associated time loss as a result.
But fairly happy with performance and results, 22nd only 1.5mins ahead but it was 4mins to the top 20 and I would have had to be very good to do that.
Winner 52:19, tenth was 56:33.
End of a fun week (Sprint Final voiding notwithstanding): the forest races were excellent, challenging navigation and in terrain that was a pleasure to run through.
22nd in the void Sprint
21st in the Middle
26th in the Long
Satisfied enough with that, would need to be faster to finish much higher.
Thursday Jul 11, 2019 #
Orienteering 42:18 4.86 km (8:42 / km)
ahr:113 max:161 shoes: Inov8 210 July 2019
Took a while to get adapted to the 1:10000 scale (Middle was 1:7500) and wasn’t picking out the main shapes too easily. Will try to do better tomorrow...
Wednesday Jul 10, 2019 #
Running warm up/down 21:47 2.88 km (7:34 / km) +11m 7:25 / km
ahr:102 max:116 shoes: Inov8 210 July 2019
Orienteering race 30:53 5.36 km (5:46 / km) +81m 5:22 / km
ahr:141 max:159 shoes: Inov8 210 July 2019
M50 A Final, 21st place (same as last year, this time a tantalising 1sec off the top 20).
5.0km, 81m climb, 20 controls.
Winner a class above, 26:06
Silver 3mins ahead, 27:44
Top ten 2mins ahead, 28:45
Decent performance after some shaky stuff on the longish leg to #1 (should have listened to Sarah Rollins who made the exact same mistake and told me about it before I went to the start!), and also to #2 (read a hill as a big hole, unsurprisingly struggled to make things fit). Maybe 60-90s dropped in total on these two, need to see the splits
After that, caught back to the Finn who started a minute after me and had passed me by #2, and had a good battle. He was running more strongly than me but I could catch up by having control and doing it right when he hesitated or wobbled. Probably lost only 30s or so in the rest of the course after #2.
Pretty much out of juice for the run to the final control and the run-in - lost local bragging rights as my 41sec run-in meant I went from 20th to 21st on the run-in, whilst on M45 Roger (a flying 30secs) went from 22nd to 20th!
Running warm up/down 19:08 2.19 km (8:43 / km) +14m 8:27 / km
ahr:105 max:128 shoes: Inov8 210 July 2019
Tuesday Jul 9, 2019 #
Running warm up/down 17:29 2.58 km (6:47 / km) +1m 6:46 / km
ahr:108 max:129 shoes: Inov8 210 July 2019
Orienteering race 45:46 7.92 km (5:47 / km) +50m 5:36 / km
ahr:139 max:156 shoes: Inov8 210 July 2019
M50 heat 2, 7.5km w/ 50m climb and 23 controls
9th place (27 to qualify for A final).
Winner 39:03, third was 42mins.
Job safely done, a pleasure to run through this forest too.
Ran pretty well for the first two thirds where it was all pretty flat with low ridges and knolls, all got a bit scrappy nearer the end where my direction was not quite so good and a couple of times the ground in the circle looked rather different from what I expected. Several small misses in that last section, maybe as much as 2-3mins dropped altogether.
Running warm up/down 20:16 2.46 km (8:14 / km) +15m 7:59 / km
ahr:135 max:169 shoes: Inov8 210 July 2019
Monday Jul 8, 2019 #
Orienteering 49:58 5.23 km (9:33 / km) +50m 9:07 / km
ahr:102 max:152 shoes: Inov8 210 July 2019
Nice forest! Dunes with high visibility, paths loose and sandy but forest a delight. Some blaeberry style low undergrowth in places, a bit like runnable Anagach.
Quite detailed in places, expecting parts of tomorrow to be very detailed...
Sunday Jul 7, 2019 #
Running warm up/down 16:11 2.82 km (5:45 / km)
ahr:104 max:128 shoes: new Kinvara 2016
Orienteering race 13:14 [5] 3.03 km (4:22 / km)
ahr:118 max:155 shoes: new Kinvara 2016
M50 A Final, 22nd place.
Race voided....
Pretty decent run with one 5sec hesitation/uncertainty looking too early at #7. Thought it was very straightforward, on reflection there were a couple of subtle route choice options I didn’t see, not sure if better or not. Also missed one small corner cut as the line between controls not broken, only a couple of seconds though.
Fair enough to void our class as two of the top six at #10 chose the route via the locked gate on the leg to #11. Don’t think they should have voided classes where the medals were not affected.
“Winner” ran 11:57, 10th place was 12:39. Too fast for me!
Running warm up/down 27:47 4.26 km (6:31 / km) +5m 6:29 / km
ahr:113 max:135 shoes: new Kinvara 2016
Saturday Jul 6, 2019 #
Running warm up/down 17:54 2.94 km (6:05 / km)
ahr:113 max:140 shoes: new Kinvara 2016
Orienteering race 13:51 2.93 km (4:44 / km) +40m 4:26 / km
ahr:110 max:142 shoes: new Kinvara 2016
M50-3, 11th place (27 to qualify for A final).
Very easy technically (just some ‘left or right’ choices, not sure I picked all the best options mind), and the running felt like a struggle throughout. But safely through. New day tomorrow.
Running warm up/down 10:08 1.43 km (7:05 / km)
ahr:111 max:125 shoes: new Kinvara 2016
Friday Jul 5, 2019 #
Orienteering 19:38 3.31 km (5:56 / km) +1m 5:56 / km
ahr:115 max:129 shoes: Saucony RideISO
Orienteering 36:22 3.0 km (12:07 / km)
ahr:121 max:144 shoes: Saucony RideISO
Quite well up, 16th or something of 80ish people. But 12mins (!) behind a pretty impressive winning time by Tony Udris.