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Training Log Archive: Focus

In the 1 days ending Sep 12, 2010:

activity # timemileskm+m
  Trails3 34:56 3.61 5.81
  Sprint O2 32:21 4.35(7:26) 7.0(4:37)
  Road1 5:51 0.54(10:49) 0.87(6:43)
  Total3 1:13:08 8.5 13.68

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Sunday Sep 12, 2010 #

11 AM

Trails warm up/down 16:52 [2] 3.02 km (5:35 / km)
shoes: Asics gel-1140 #2

I found a fig tree :)

Sprint O race 15:02 [5] **** 2.97 km (5:04 / km)
shoes: Asics gel-1140 #2

From last weeks dismal map and shoddy event to this weeks brilliant race! A great sprint in a great typical French town.
Todays double sprint cup thingieyoke was basically two sprint races and your overall time counts to win the cup. However the second stage 2 hours later was a chasing start based on the first stage results.
ALSO: The first race was the regional champs. In winning i qualified for the French sprint champs in a few weeks. Le score!

The race was good, i only lost perhaps 5 seconds and took one route i wished i hadn't, number 10. After leaving the flag i saw the description and at that stage it wasn't better to turn around and go left.

I'll post the map later but without gps. I think i'm going to give up putting gps to sprintO from now on. I'll draw my route on the map instead.

Trails warm up/down 9:38 [2] 1.62 km (5:57 / km)
shoes: Asics gel-1140 #2

A fig down run.
1 PM

Trails warm up/down 6:56 [2] 1.17 km (5:56 / km)
shoes: Asics gel-1140 #2

Just after warming up and stretching we were told there was 15mins delay on the start. Then it became 20, then no more information. We waited 70mins in total.
2 PM

Trails warm up/down 1:30 [2]
shoes: Asics gel-1140 #2

Quick warm up and leg stuff and off je go.

Sprint O race 17:19 [4] **** 4.03 km (4:18 / km)
shoes: Asics gel-1140 #2

I was running hard but not as hard as the first stage. I had 71seconds lead in the chasing start. My two goals were to practise good control flow and to try and cut corners like Ross Morrisson says (so Todd Oats told me). But i had to turn on the first 10 control SI boxes so control flow went out the window. The planner said he instructed a guy to turn them all on but he forgot to ask him to do it again after the delay to the start. Fair enough, simple mistake. The guy chasing me was hungry i guess because he ran 60seconds faster than me on the course. I was happy to qualify to the French champs from stage 1 and to win the overall cup so long as i don't make a mistake and don't jog it.
There was also two extra prizes for everyone. A prize for an uphill leg that everyone had. You were supposed to know it when you were on it rather than having any indication. It was just steep steps for 21 seconds for me. The best was 19seconds. And the other prize was the sprint finish. I punched the second last and started jogging to the last (40meters). But once i saw the chasing guy punch i had to go. So i didn't rest up like i thought i was going to have, but seeing him so close made me sprint hard and i took the prize.
I came home with a trophy, two certifications, a t-shirt, two bottles of wine and a nougat bar. Nice success at the end of the first week back training.

My hips were ok today. But my right calf was having this slight slight niggle like i had back in January to June this year. F**K!

Road warm up/down 5:51 [2] 0.87 km (6:43 / km)
shoes: Asics gel-1140 #2

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