Training Log Archive: AlistairRIn the 9 days ending Jan 25, 2016:
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Monday Jan 25, 2016 #
Cycling (Commute) 30:00 [3] 11.0 km (22.0 kph)
Cycling (Commute) 30:00 [3] 11.0 km (22.0 kph) +100m
Note
(rest day)
Done with Southern O-week, pretty sweet races, glad I went. Feel ok about how I did.
Expectations for my running were that I'd be solid. Thought I might struggle with the sprints and not have much gas for the hills. Pretty surprised how fast I felt at the wanaka sprint, but did struggle at Cromwell (maybe just pacing though). Also happy with my running in the long. Main thing that I struggled with was pushing up hills and just general lack of hard running/aerobic capacity that should come with intervals and hills before nationals.
Wasn't really sure where my navigation was going to be at seeming as its been a while (only a few championship events and one or two summer series in 2015). I was definitely a bit sloppy, but not too bad. Main thing I need to improve is just reading the map and matching it to terrain more, as opposed to taking a bearing and then running and hoping. Particularly payed for this at Hawea. Will try and think about that in events between now and Nationals.
Expectations for my running were that I'd be solid. Thought I might struggle with the sprints and not have much gas for the hills. Pretty surprised how fast I felt at the wanaka sprint, but did struggle at Cromwell (maybe just pacing though). Also happy with my running in the long. Main thing that I struggled with was pushing up hills and just general lack of hard running/aerobic capacity that should come with intervals and hills before nationals.
Wasn't really sure where my navigation was going to be at seeming as its been a while (only a few championship events and one or two summer series in 2015). I was definitely a bit sloppy, but not too bad. Main thing I need to improve is just reading the map and matching it to terrain more, as opposed to taking a bearing and then running and hoping. Particularly payed for this at Hawea. Will try and think about that in events between now and Nationals.
Sunday Jan 24, 2016 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering 48:48 [4] 5.1 km (9:34 / km) +300m 7:24 / km
shoes: Inov8 X-Talon 212 (Pair 3)
SOW Day 6. Bannockburn. M21E. 16th place.
Got a bit confused about the cliff near the start triangle but nailed the first 4 controls. Stuffed the next four controls in a row which was pretty frustrating as I felt like I had started well. Tane caught me and we proceeded to fuck around missing controls left right and centre. Legs packed it in when I left fourteen and slowed down heaps for the rest of the course. Think the week of racing caught up with me today and body couldn't quite deal with running and thinking. Bad run to end a good week but I still enjoyed the map despite the stupid idea of taking the fences and tracks off it.
Got a bit confused about the cliff near the start triangle but nailed the first 4 controls. Stuffed the next four controls in a row which was pretty frustrating as I felt like I had started well. Tane caught me and we proceeded to fuck around missing controls left right and centre. Legs packed it in when I left fourteen and slowed down heaps for the rest of the course. Think the week of racing caught up with me today and body couldn't quite deal with running and thinking. Bad run to end a good week but I still enjoyed the map despite the stupid idea of taking the fences and tracks off it.
Saturday Jan 23, 2016 #
Running 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering race 1:33:38 [5] 14.7 km (6:22 / km) +650m 5:13 / km
shoes: Inov8 X-Talon 212 (Pair 3)
SOW Day 5. Butchers Damn Long Distance. M21E. 9th place.
Probably best run of the week. Rolled my ankle on the way to the start triangle which was a bit shit. Wasn't quite into the map and scale at 2 and missed it pretty bad. Alright on the long leg to 4 and fairly good all the way to 11. Started feeling like I was losing focus after this and being a bit sloppy, tried to pull it together a bit. Got caught by Toby at 14 and that helped re-focus, plus had a gel at 16 after missing the control a bit. Toby got away and I lost a bit on the short leg to 19, started feeling better on the longer legs and almost caught up to Toby again by 24. Struggled a bit to keep going hard on the very last few. Always a bit of a slog and a running race on this map, pretty happy to finish where I did given my running isn't great yet.
Probably best run of the week. Rolled my ankle on the way to the start triangle which was a bit shit. Wasn't quite into the map and scale at 2 and missed it pretty bad. Alright on the long leg to 4 and fairly good all the way to 11. Started feeling like I was losing focus after this and being a bit sloppy, tried to pull it together a bit. Got caught by Toby at 14 and that helped re-focus, plus had a gel at 16 after missing the control a bit. Toby got away and I lost a bit on the short leg to 19, started feeling better on the longer legs and almost caught up to Toby again by 24. Struggled a bit to keep going hard on the very last few. Always a bit of a slog and a running race on this map, pretty happy to finish where I did given my running isn't great yet.
Friday Jan 22, 2016 #
Running warm up/down 30:00 [2] 5.0 km (6:00 / km)
shoes: Inov8 f-lite 195
Orienteering race 19:38 [5] 3.8 km (5:10 / km)
shoes: Inov8 f-lite 195
SOW Day 4. Cromwell. M21E. 11th place.
Started with Carsten, Tim Wright and Bruce Steven. Went out pretty hard and was pretty good on the first loop, just a slight hesitation at 5, turns out I had pretty much all the fastest splits on this loop (for my combination anyway). Was a bit demorilised to see Carsten a good 100m in front of me through the spectator control as I didn't realise he'd had both short splits and I'd had both long. Suffered a bit for starting fast and was too lazy to plan the long leg, just took the road and ended up running straight past the entry which was dumb and cost me 30 sec. Didn't slow down enough in the school and made a few mistakes. Clean through the last bit and popped out with Carsten at the end, sprinted him off but still a long way off the pace. Think I tried a bit too hard to run fast which meant I got slow on the second half and made mistakes in the middle as I wasn't focused enough on Nav. Average run.
Started with Carsten, Tim Wright and Bruce Steven. Went out pretty hard and was pretty good on the first loop, just a slight hesitation at 5, turns out I had pretty much all the fastest splits on this loop (for my combination anyway). Was a bit demorilised to see Carsten a good 100m in front of me through the spectator control as I didn't realise he'd had both short splits and I'd had both long. Suffered a bit for starting fast and was too lazy to plan the long leg, just took the road and ended up running straight past the entry which was dumb and cost me 30 sec. Didn't slow down enough in the school and made a few mistakes. Clean through the last bit and popped out with Carsten at the end, sprinted him off but still a long way off the pace. Think I tried a bit too hard to run fast which meant I got slow on the second half and made mistakes in the middle as I wasn't focused enough on Nav. Average run.
Wednesday Jan 20, 2016 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering 21:22 [5] 2.9 km (7:22 / km) +75m 6:31 / km
shoes: Inov8 X-Talon 212 (Pair 3)
SOW Day 3. Hawea River. M21E. 13th place.
Started careful and was reasonably good until around control 7. Got a bit too confident/lazy after that and wasn't reading the detail but just taking a bearing and guessing how far I'd gone. Lots of little mistakes on the second half, big mistakes at 11 and 17. Poor effort really.
Started careful and was reasonably good until around control 7. Got a bit too confident/lazy after that and wasn't reading the detail but just taking a bearing and guessing how far I'd gone. Lots of little mistakes on the second half, big mistakes at 11 and 17. Poor effort really.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering race 18:55 [5] 2.9 km (6:31 / km) +75m 5:47 / km
shoes: Inov8 X-Talon 212 (Pair 3)
SOW Day 3. Hawea River. M21E. 9th Place (10th Chasing start?).
Chasing start, started behind a group of people, went hard on the track to 1 and passed a couple of people and caught Emil. Was alright through most of the controls (missed 4 a bit) up until I was by myself at 15. Saw Matt and Tane come out of what I thought as the control and got a bit confused, took me a while to relocate and get it. Good to 16 and 17, had dropped Emil, Matt and Lizzie and could see Tane. Didn't have a good bearing to 18 and lost contact with the map, got caught by a group of people as I found it. Managed to run away from the group behind me in the last couple of controls.
Definitely better than this morning but still messy, happy that I pulled up places.
Chasing start, started behind a group of people, went hard on the track to 1 and passed a couple of people and caught Emil. Was alright through most of the controls (missed 4 a bit) up until I was by myself at 15. Saw Matt and Tane come out of what I thought as the control and got a bit confused, took me a while to relocate and get it. Good to 16 and 17, had dropped Emil, Matt and Lizzie and could see Tane. Didn't have a good bearing to 18 and lost contact with the map, got caught by a group of people as I found it. Managed to run away from the group behind me in the last couple of controls.
Definitely better than this morning but still messy, happy that I pulled up places.
Tuesday Jan 19, 2016 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 Race Ultra 290
Orienteering race 55:34 [5] 5.5 km (10:06 / km) +300m 7:56 / km
shoes: Inov8 X-Talon 212 (Pair 3)
SOW Day 2. Sticky Forest. M21E. 10th place.
Started well, just a small hesitation at 3. Didn't execute my route to 6 at all and ended up bashing through a whole lot of green before taking the wrong entry track and going to low, good 2 mins lost out of bad exit direction from 5. Pretty good all through until 14 were I didn't plan a good entry and just wandered into the forest. 16 was messy as well and then double backed at 17 when I was going the right way anyway. Not to bad to be 10th, but frustrated again as I was at the back of a close group again and the mistake at 6 was so easily fixed.
Started well, just a small hesitation at 3. Didn't execute my route to 6 at all and ended up bashing through a whole lot of green before taking the wrong entry track and going to low, good 2 mins lost out of bad exit direction from 5. Pretty good all through until 14 were I didn't plan a good entry and just wandered into the forest. 16 was messy as well and then double backed at 17 when I was going the right way anyway. Not to bad to be 10th, but frustrated again as I was at the back of a close group again and the mistake at 6 was so easily fixed.
Running warm up/down 35:00 [2] 5.0 km (7:00 / km)
shoes: Inov8 f-lite 195
Too long as start was delayed.
Orienteering race 15:11 [5] 2.9 km (5:14 / km) +40m 4:54 / km
shoes: Inov8 f-lite 195
SOW Day 2. Wanaka Schools. M21E. 10th place.
Felt pretty good running in this one, found I had way more speed than I thought I would given my training has basically just been steady running. Navigation was pretty straightforward, wrong side of the building going to 8 and had to guess which side 15 was on as I didn't plan ahead enough. Was running in 4th place at control 17, but made a really dumb mistake at 18. Was running down the right track but suddenly thought it was on the upper side of the road not below so went into the wrong area and checked a control before realising and going back down. Cost me a good 30 sec and took me from 4th to 10th.
Felt pretty good running in this one, found I had way more speed than I thought I would given my training has basically just been steady running. Navigation was pretty straightforward, wrong side of the building going to 8 and had to guess which side 15 was on as I didn't plan ahead enough. Was running in 4th place at control 17, but made a really dumb mistake at 18. Was running down the right track but suddenly thought it was on the upper side of the road not below so went into the wrong area and checked a control before realising and going back down. Cost me a good 30 sec and took me from 4th to 10th.
Monday Jan 18, 2016 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Orienteering race 40:25 [5] 4.5 km (8:59 / km) +250m 7:02 / km
shoes: Inov8 X-Talon 212 (Pair 3)
SOW Day 1. Matukutuki. M21E. 15th place.
Got a bit confused at the start as I thought we were going to run the opposite direction. Overshot 2 as I didn't notice how small the stream was. 3 and 4 were alright but then stuffed up 5, came into the scattered trees and followed a re-entrant up, but ended up hitting 6 not 5. Sorted it out and got 5 then back to 6. Went to high on 7, didn't realise it was downhill not contouring. Ran to fast down the hill towards 8 and stuffed around in the bushes for a while until I realised I was to far right. Pulled myself together a bit after this was relatively clean through the rest of the course.
Guess its not surprising I was messy at first since its been ages since I orienteered, but also very frustrating to finish at the back of a very tight group having lost 5 min on dumb mistakes.
Got a bit confused at the start as I thought we were going to run the opposite direction. Overshot 2 as I didn't notice how small the stream was. 3 and 4 were alright but then stuffed up 5, came into the scattered trees and followed a re-entrant up, but ended up hitting 6 not 5. Sorted it out and got 5 then back to 6. Went to high on 7, didn't realise it was downhill not contouring. Ran to fast down the hill towards 8 and stuffed around in the bushes for a while until I realised I was to far right. Pulled myself together a bit after this was relatively clean through the rest of the course.
Guess its not surprising I was messy at first since its been ages since I orienteered, but also very frustrating to finish at the back of a very tight group having lost 5 min on dumb mistakes.