Training Archive: ndobbsIn the 7 days ending 2008-06-28:
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Friday Jun 27 | ||
| orienteering race 16:14 [5] 2.9 km (5:36 / km) | |
| ahr:180 max:191 | ||
| Czech O Sprint
Sumperk Finnish/Czech selection race, and lots of other internationals present too. The orienteering wasn't super technical. No surprise there. On the only non-obvious major route choice I lost 15 seconds. Many others did too. Mistake at 8, cost 10 seconds. Mistake at 10, cost 3-5 seconds. Route-choice to 13 I again went wrong: Cost 15 seconds. 14 started heading to 15 first... cost 15 seconds. Although 3 seconds were sue to the control not wanting to punch. On 3 I probably lost 5 sceonds by not going through a hedge. Total time lost: 1:05 Time down on winner: 3 minutes. Aaggh Partial excuses: only arrived after a three hour drive and not much sleep a short while before the race, so I was tired and didn't get a proper warm-up. Ways to improve: speed at the control: stopping, punching, accelerating out. Can possibly gain 1s per control. Similarly, running faster, can maybe get 30s faster over the race. Make no mistakes. Garmin distance/speed: 3.93km, 4:10/km Within 1:30 of winner would be v good for me at woc. Dlabaja is a beast! | ||
| orienteering race 59:03 [4] **** 5.8 km (10:11 / km) +175m 8:51 / km | |
| ahr:168 max:184 spiked:10/20c | ||
| Zdarsky Potok
Again a test race. Lots of internationals present and running fast. Tired after the morning's exertions. Counted 10 minutes of mistakes of which only 45 seconds were in the first 10 controls (23 mins). After that I guess I had a mental breakdown. Although the green marshy area around 15 was considerably more technical than the early parts. Actually, there was no respite, no easy legs. Ground was rough too. Went over my left ankle on the downhill to 4. Winner ran 38 I think. Impressive. I'd be aiming for 45 on a good day. | ||
| running warm up/down 20:00 [2] | |
Thursday Jun 26 | ||
| running 1:05:08 [3] | |
| morning run.
train (5+hrs?) to Wroclaw in the evening. | ||
Wednesday Jun 25 | ||
| Note | |
| unplanned rest day. Should be doing semi-fast running. sleep and work a priority :(
1hr+ tomorrow, sprint and middle friday, training polish style sat&sun before heading to bedlewo | ||
Tuesday Jun 24 | ||
| running 41:00 [2] | |
| nad wisle
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Monday Jun 23 | ||
| Note | |
| well-deserved rest day :)
Time to let the body recover... | ||
Sunday Jun 22 | ||
| orienteering race 52:00 [4] 6.1 km (8:31 / km) | |
| ahr:167 max:183 | ||
| Relay.
Eric ran a great first leg, Dave was solid on leg 2. I was tired heading out, took me half the course to warm up. Was sloppy early on too. Second half I felt a bit faster/stronger and was orienteering better. Fun stuff. Or it would have been if I were a little more awake :) Got back home in Poland around midnight. Very tired the next day, feel close to sick. Hopefully another night's sleep will sort me out. | ||