Training Archive: ndobbsIn the 7 days ending 2008-07-19:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jul 19 | ||
| running 13:00 [1] 2.3 km (5:39 / km) | |
| ahr:130 | ||
| jog with patrick. thenn stretched. calf massage in the evening, thanks Mari :) | ||
Friday Jul 18 | ||
| running 15:36 [3] 2.3 km (6:47 / km) | |
| ahr:127 | ||
| pre-stretching jog pre-lunch... | ||
Thursday Jul 17 | ||
| orienteering race 32:16 [5] *** 4.8 km (6:43 / km) +140m 5:52 / km | |
| spiked:12/18c | ||
| WOC Middle Qualifier, Heat C
Cokoladka, Czech Rep. Counted 2:28 of mistakes/hesitations, 2:40 from qualifying, 7 minutes down on Thierry... room for improvement. First control, didn't go to my attacpoint because I wanted to run up a ride that had a few too many blueberry bushed in it... started drifting onto the vague slope and got really nervous. Slighlty off-line but got the control OK in the end, 20s lost. 2,3,4,5 good but losing time on running speed despite pushing...2:20 lost on 10:40. 6,7 lost maybe 25s combined over almost 3mins, hesitations and possibly the wrong route to 6, 7 I took really nicely except leaving 6 I dropped to tthe path too sharply losing 5-10 seconds... 8 good, in hindsight should perhaps have gone to the further ride for better runnability, but no pbs. 9 lost 10 seconds, short green leg, run most of the way, then stopped, looked around while standing still, spotted it once I crouched... 11 lost 5 seconds to hesitation 12 fine 13 big mistake! head went silly and didn't have an attack point/plan for getting the control. just knew it was a patch of yellow tucked into some green at the end of some white forest... went too far following the estonian who started two minutes after me. stupid stupid stupid we relocated reasonably fast, but 1:20 lost. GAHHHH 14,15 fine, 19s down on 1:58 running 16 was through the green, seemed further than it was... so I hesitated a little, losing 8 seconds maybe :) 17,18, & run-in was a sprint finish... destroyed myself! Lost 23 seconds over 3:27 running just on running speed... first bit was uphill Reasonably happy with my run. Would have been V happy without the stupid mistake on the 13th... Seemed to be orienteering at least as well as some of the people who qualified... need to learn to run a LOT faster though... Estonian overtook me leaving the 5th as I hesitated over route-choice... I punched 6,7,8,9,10 before him... he was ahead for the rest, visible for 12, bits of 13,14, 16 (he went too far left before correcting), some of 17... and he narrowly missed qualification. Within 2 years I will qualify for a Final! | ||
| forest run warm up/down 20:00 [2] | |
Wednesday Jul 16 | ||
| running 15:00 [1] 2.3 km (6:31 / km) | |
| Jog before stretching before lunch. Massage from Mari in the evening. Helped loosen up some muscles which were a little tight.
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Tuesday Jul 15 | ||
| Note | |
| oops | ||
| running warm up/down 20:00 [1] | |
| orienteering race 1:20:45 [5] *** 10.9 km (7:24 / km) +410m 6:14 / km | |
| spiked:15/21c | ||
| WOC Long Qualifier, Heat A
Olsana, Czech Rep 6:20 mistakes, 10 mins from qualifying, 19 down on Mats Troeng. Not happy with this race. Started fine if not fast enough. Hills. Then the 4th control I blew any chance I had, losing 2 minutes on a crag in a steep slope. Stupid stupid stupid. Maybe lost 10 seconds on 6, but was generally going ok until leaving the 11th... e.g. 8-11 I ran for 17:30 and was 2:40, approximately qualifying pace - it helped there wasn't a big hill here... Mats Troeng distracted me by taking a bad exit from 11, so I did likewise... he was long gone, but overtaking a romanian my mind just went off with the fairies, perhaps I was pushing a little too hard lost 2 minutes on 12, 20s on 14, 50s on 15 but deserved to lose more, orienteering like a boar with a bottle up its rear then wrapped it up with a minute mistake on the second last... again stupidity more than anything else. Really pissed when I heard I was something like 14th when I finished, thinking without a couple of the bigger mistakes I might have been in with a chance of qualifying, but it turns out 15th ran just over 70, 16th over 73... strange heat. I need way more speed and strength to do this well. | ||
Monday Jul 14 | ||
| orienteering 45:00 [2] | |
| Long Model.
Took it easy, just loosening up the legs after yesterday and checking out the mapping style/quality. pretty good. Forest was reasonably rough in places, so it won't be pure track running... bumpy underfoot, brashings, cut branches, tightly-planted trees... open areas are quite rough with long grass/brambles/nettles and remains of harvested trees... but some of the white forest is beautifully smooth with excellent visibility. It'll be tough running at high speed tomorrow. | ||
Sunday Jul 13 | ||
| running warm up/down 20:00 [3] | |
| pre-race. light jogging for fifteen minutes, then some exercises.
Dunked my head under the cold tap, finished preparing, back under the cold tap until my head was no longer overly hot and off I went. | ||
| orienteering race 12:19 [5] *** 2.9 km (4:15 / km) | |
| spiked:15/17c | ||
| WOC 2008
Sprint Qualification Heat C Prostejov The bad: - I didn't qualify, no great surprise, but still a disappointment; - One sub-optimal route choice to the 1st control, plus a tiny wobble - 5 seconds lost; - Third control hesitated or didn't run as fast or moothly as I should - 5 seconds; - Slightly slow on the sixth control, 1 or 2sec over 30; - hesitated on the 15th when I was surprised by a hedge being much skimpier than drawn - 4 seconds - Running speed: seem to be losing 7-8 seconds on every minute. Heart wasn't exploding by the end so I guess I should have been pushing that little bit harder. The Good: - No major mistake. Couldn't have hoped to run a better technical race; - Only hesitated twice; ran smoothly, always knowing my control exit and spotting bushes etc in the line of the next control before coming in to punch. - Managed to keep up the pace (albeit too slow) all the way. - Got the long route choice to 4 perfectly. It wasn't too difficult, but many didn't. - My best race in a long while. - A bit of speed training and qualification will be possible in the future. | ||