Training Log Archive: RichIn the 1 days ending Feb 21, 2009:
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Saturday Feb 21, 2009 #
Event: JOK Chasing Sprint
Orienteering race 20:15 [5] 3.9 km (5:12 / km) +120m 4:30 / km
ahr:179 max:191 shoes: Inov8 Flyroc 310
JOK Sprint Prologue
Went reasonably well, a couple of small errors. ~20s at #1 by drifting too far left and then at #4 (~20s) again drifting too far left; the paths didn't quite make sence in this area though. I lost a little time also on six (~10s) by not realising straight away that I had crossed a path and hesitating and the by coming out of #12 in the wrong direction (~10-15s).
Legs felt pretty heavy especially on the hills though.
Went reasonably well, a couple of small errors. ~20s at #1 by drifting too far left and then at #4 (~20s) again drifting too far left; the paths didn't quite make sence in this area though. I lost a little time also on six (~10s) by not realising straight away that I had crossed a path and hesitating and the by coming out of #12 in the wrong direction (~10-15s).
Legs felt pretty heavy especially on the hills though.
Orienteering 20:54 [5] 4.1 km (5:06 / km) +95m 4:34 / km
ahr:175 max:190 (injured) shoes: Asics
JOK Sprint Final
Started ok and caught the 3 in front on the way to #2 but we were all too far right and lost ~20-30s. I then left the control slightly too far right and ended up at the pack of around 6. I made a small error to 5 and was then trying to hand in there at a frantic pace with Dave Scorer now catching up and another 3 only another few seconds behind. Went over on my ankle just before number 6 which nearly forced me to retire but as there was only ~2km to go I carried on abait at a much steadier pace. Luckily there was a bit of a gap after the pack and held off a foreigner to finish in 16th dropping from 10th.
Started ok and caught the 3 in front on the way to #2 but we were all too far right and lost ~20-30s. I then left the control slightly too far right and ended up at the pack of around 6. I made a small error to 5 and was then trying to hand in there at a frantic pace with Dave Scorer now catching up and another 3 only another few seconds behind. Went over on my ankle just before number 6 which nearly forced me to retire but as there was only ~2km to go I carried on abait at a much steadier pace. Luckily there was a bit of a gap after the pack and held off a foreigner to finish in 16th dropping from 10th.
Running warm up/down 1:15:00 [1] 5.0 km (15:00 / km)
shoes: Inov8 Flyroc 310
Spend 25 mins warming up before each race and kept jogging in between the races to stay loose which worked quite well. My ankle was too sore to warm down at the end though.