Training Log Archive: Jon XIn the 7 days ending Apr 26, 2017:
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Wednesday Apr 26, 2017 #
Running warm up/down 18:13 3.15 km (5:47 / km) +3m 5:45 / km
ahr:109 max:126 shoes: VJ Falcon Aug 2015
Orienteering race 56:44 8.2 km (6:55 / km) +100m 6:31 / km
ahr:138 max:151 shoes: VJ Falcon Aug 2015
12th place (of 56)
Safe and steady through the potentially dangerous coastal strip early on, not as safe as it should have been at 11 and 12 (maybe 2mins then 3mins) but okay after that. Never running too hard.
28 to qualify so job half done ahead of tomorrow. Winner ran 46:42, Bill and Martin were 50 for 4th and 5th. Al second in the other heat.
Map http://archive.orienteering.org.nz/events/wmoc2017...
Running warm up/down 6:39 1.06 km (6:15 / km) +5m 6:06 / km
ahr:109 max:129 shoes: VJ Falcon Aug 2015
Tuesday Apr 25, 2017 #
Orienteering 55:55 [3] 5.24 km (10:40 / km) +28m 10:24 / km
shoes: Black Inov8 Apr17
Monday Apr 24, 2017 #
Running warm up/down 13:59 2.16 km (6:28 / km) +52m 5:46 / km
ahr:108 max:128 shoes: new Kinvara 2016
Orienteering race 19:24 3.48 km (5:35 / km) +14m 5:28 / km
ahr:144 max:161 shoes: new Kinvara 2016
Missed out control 15.
Plan to start in control, get in a good rhythm, push on at the end. Top 10 after 40% of the course, second fastest for the final 10% (back from the final radio). Not at all to plan for the other 50% unfortunately...
Slight confusion just attacking #8 and made. 90 degree error leaving it, round the wrong building and straight to a wrong control. Much confusion then compounded by out of bounds tape that I (wrongly) thought blocked the way I wanted to go. Similar tape problem at #11 O went further round than I needed. Then never saw #15 on the map and in fact for #16 was navigating to the finish circle not the control circle. Fixed it but then tried to go along the red line to #15, but still didn't realise had missed it and got very confused what had gone wrong with my route to #17.
Time as is would be 22nd, maybe 12th with one error removed, doing the whole thing properly would have been probably just sub 16 (worth 4th or 5th).
Great running from Al for silver (15:01) and bronze for Bill (15:33). Impressive gold time from the Bulgarian in 14;04. Martin ran 14:58 but ran straight past #3, about 5m or so from it (2-3-4 all in a line on similar features).
Beforehand top 20 was acceptable, top 10 would be good, and anything better was a bonus. A mispunch was not on the agenda :(
Running warm up/down 4:13 [3] 0.39 km (10:45 / km) +18m 8:43 / km
shoes: new Kinvara 2016
Sunday Apr 23, 2017 #
Running warm up/down 17:04 2.97 km (5:45 / km) +34m 5:26 / km
ahr:108 max:131 shoes: new Kinvara 2016
Orienteering race 20:27 3.26 km (6:17 / km)
ahr:139 max:157 shoes: new Kinvara 2016
Running 7:47 [3] 1.33 km (5:52 / km) +1m 5:50 / km
shoes: new Kinvara 2016
Saturday Apr 22, 2017 #
Orienteering 15:08 [3] 2.34 km (6:29 / km) +12m 6:19 / km
shoes: Brooks Ghost Mar 2017
Friday Apr 21, 2017 #
Note
Walked up Mount Manganui as a bit of exercise when we stopped for lunch.
Thursday Apr 20, 2017 #
Running 16:16 3.04 km (5:21 / km) +10m 5:16 / km
ahr:112 max:134
Orienteering 18:33 3.68 km (5:03 / km) +8m 5:00 / km
ahr:137 max:150
Running 15:34 [3] 2.71 km (5:44 / km) +7m 5:40 / km