Training Log Archive: AlistairRIn the 7 days ending Feb 9, 2016:
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Tuesday Feb 9, 2016 #
Note
(rest day)
Pretty stoked with how the W6 sprints went, especially being 5th in the WRE and 3rd in at Mt Vic. Been a while since I've felt like I can race near the top of the field. Also happy with how my running was, felt like I was going pretty quick without having done much speed, also felt reasonably good on the hills which is a change. Should be able to get in a nice solid block of training before nationals and hopefully get some good results. Pretty confident I've shown I'm in good enough form to go to WUOC as well.
Stretching 20:00 [1]
Monday Feb 8, 2016 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +150m 6:09 / km
shoes: Inov8 f-lite 195
Orienteering 17:26 [5] 2.6 km (6:42 / km) +50m 6:07 / km
shoes: Inov8 X-Talon 212 (Pair 3)
All good to 1 and 2, lost a bit of time on 3 even through I went basically straight to it, maybe hesitated more than I thought. Good to 4 and 5, stuffed up 6, went down to early, lost a good 30 sec. Was fine from 7 to 13, although I didn't think I'd lost 10 sec on 9. Lost 15 sec on 14, maybe a bad route but mainly just run down the wrong stairs at the end. Bit fumbly to 16 but fine from there.
Definitely felt like my best run all weekend, was pushing the running the whole time and actually felt on top of the navigation for the majority. Annoyed about the mistake at 6 as it was pretty dumb and I might have beaten Nick without it. Still pretty happy to be 3rd overall.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering race 17:08 [5] 3.4 km (5:02 / km) +80m 4:31 / km
shoes: Inov8 f-lite 195
Last race, brain feeling a bit slow and body a bit broken, managed to keep it together ok though. Got to 1 and there was no SI box, took me a good 10 sec to see it in the flower bed a few meters away. Fine to 2 and safe route to 3 and 4. Potentially slower route to 5 lost me a bit. Was pretty much ok on the rest of the course, just moving a bit slow up the hills and ran down a wrong gap going to 17. Pretty happy with my place again, nice to be consistently near the top 5.
Sunday Feb 7, 2016 #
Running warm up/down 25:00 [2] 4.5 km (5:33 / km)
shoes: Inov8 Race Ultra 290 (Pair 2)
Orienteering 14:57 [5] 3.0 km (4:59 / km)
shoes: Inov8 f-lite 195
Really tight little buildings and covered areas with a few longer route choices. hesitated for ages half way to number 2 as I couldn't see a way into the fenced area, turns out the control was on the outside. Fine to 3, wrong route to 4 cost me 15 seconds. Did the same thing at 6 and took the wrong route again, only 5-10 sec this time. Caught gene somewhere between 6 and 10, no real mistakes here. Hesitations at 11 and 12 as controls down below the walk ways. Pretty good until a small miss at 23, dropped gene on the way to 24 and last few were all good. Pretty happy with the run and the place, annoyed at the route choice error as I did it twice though. Nice to be up near the front after heaps of just ok runs.
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 Race Ultra 290 (Pair 2)
Orienteering race 16:40 [5] 3.5 km (4:46 / km) +40m 4:30 / km
shoes: Inov8 f-lite 195
Felt a bit tired the whole way around this one, maybe because I was on the beach in the sun all afternoon, guess everyone was feeling it a bit though as I didn't seem to lose too much on running. Almost went up the wrong gap at 2, didn't expect the hills on 6, wrong side of the bush at 7. All good through to 10. Picked the slower route to 11 and then bailed and changed sides half way which made it worse, only lost a few seconds in the end as I don't think many people ran it right. Really poor route to 14, Tim gained almost 30 sec. Fine through the last few, just running slow as I was suffering pretty hard. Surprised to be in the top 5 again, especially given the bad routes and lack of speed, could have been a decent bit better.
Saturday Feb 6, 2016 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 Race Ultra 290 (Pair 2)
Orienteering race 16:01 [5] 3.3 km (4:51 / km)
shoes: Inov8 f-lite 195
Alright run, but didn't feel on top of it at all. Hit alot of dead ends and couldn't plan ahead that well. Was further up the field than I thought I'd be to be honest, especially as legs weren't feeling fast.
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 Race Ultra 290 (Pair 2)
Orienteering race 18:04 [5] 2.65 km (6:49 / km) +150m 5:19 / km
shoes: Inov8 f-lite 195
Good start, went the easy way to 1 and then nailed 2, 3, 4. Bit of a hesitation and slow entry to 5 then completely balls'd 6 by running up and down way to many stair cases without a good plan. Lost about a minute on 5/6. Fine to 7 but then bit slow to 8 as the little section of passable fence didn't seem to be there and meant I had to go alot further. Fine through to 15 and then stuffed 16 as I thought it was at the bottom, terrible route to 18 cost me another 30 sec. Pretty bad run, bit frustrating.
Friday Feb 5, 2016 #
Running 41:00 [2] 7.5 km (5:28 / km) +110m 5:06 / km
shoes: Inov8 Race Ultra 290 (Pair 2)
Stretching 35:00 [1]
Thursday Feb 4, 2016 #
Cycling (Commute) 30:00 [3] 11.0 km (22.0 kph)
Cycling (Commute) 30:00 [3] 11.0 km (22.0 kph) +110m
Wednesday Feb 3, 2016 #
Running 52:00 [3] 9.5 km (5:28 / km) +180m 5:00 / km
shoes: Inov8 Race Ultra 290 (Pair 2)
Stretching 15:00 [1]