Training Log Archive: piIn the 31 days ending Jul 31, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||
Sunday Jul 28, 2013 #
1 AM
Orienteering Forest 1:06:43 [3] 7.8 km (8:33 / km) +279m 7:15 / km
Day 5. Since I DQed the 3rd stage, I was supposed to start last, but knowing the organizers I was able to go very early on a start punch. Completely alone in the forest and I took it slow as training. Not so fun course today with lots of dark green bashing. Would have been really tough to chase in this terrain. No big mistakes, but made a few hooks as it was hard to keep motivated and focused. Hot like hell, even at 8 am.
Saturday Jul 27, 2013 #
12 AM
Orienteering Forest 52:10 [4] 7.07 km (7:22 / km) +190m 6:30 / km
Day 4. Won today.
3 AM
Running Smooth 5:00 [1]
Warm-up.
Friday Jul 26, 2013 #
2 AM
Orienteering Forest 34:49 [4] 3.92 km (8:53 / km) +52m 8:20 / km
Day 3. MP.... gaaah. Very different terrain with smaller hills and some tough green in some of the smaller ravines. Perfect terrain for me. Great middle course with many controls and change of direction. Had just a great race, apart from some mistakes at 9 and 10, and was announced as the winner by 3 min when I crossed the line. Not fun to get the message you MPed after that. What happened towards 9 is I left 8 in the wrong direction (error 1: no compass) and after some short searching punched what I thought was my 9 (error 2: did not check code), then headed towards 10. However, from the wrong control I punched the distance to my real 9 was about the same as the distance from 9 to 10. When I hit 9, I did check the code and it was mine, but of course I thought I was at 10, so left for 11. Result of all this was that I skipped 10 without realizing.
Guess I was running a little bit too close to the edge and was not able to maintain focus for a moment and it cost the 5-days.
Guess I was running a little bit too close to the edge and was not able to maintain focus for a moment and it cost the 5-days.
3 AM
Running Smooth 10:00 [2]
Warm-up to start.
Thursday Jul 25, 2013 #
12 AM
Orienteering Forest 57:00 [4] 6.73 km (8:28 / km) +282m 7:00 / km
Day 2. An easier runner's course. Apart from two good route choice legs the course was poorly planned with no route choice and little orienteering. Surprised to be 2nd today, especially since starting dead first and setting tracks through ferns and grass in some places.
1 AM
Running Smooth 10:00 [2]
Warm-up to start.
Wednesday Jul 24, 2013 #
Event: Bohemia Orienteering
12 AM
Orienteering Forest 44:32 [3] 4.73 km (9:25 / km) +191m 7:50 / km
Bohemia Day 1. First half of course in crazy steep ravines with crazy rocks. Hiking pace for most of it. Went straight through ravine to 2, which I think was good, but went around to 5, which I'm not so sure about. 5 was in a narrow waist deep crack with some branches over it, so a bit silly hidden. Second half of course was downhill in open woods with few details, so completely different. Had a few hesitations in this part. 6th out of 12, but only 1:47 up to second place.
8 AM
Orienteering City/Park 5:01 [4] 1.07 km (4:42 / km) +1m 4:41 / km
Micro-sprint in the evening in the small town park in Novy Bor. 13 controls in 810 meter course. Really fast and fun. Did not find the shortcut to 6, I think because a passable fence was not mapped and it led you around the pizzeria, which cost 10 sec. Maybe the wrong route to 11 too.
9 AM
Running Smooth 20:00 [2]
Warm-up to the start. Long steep climb.
Tuesday Jul 23, 2013 #
2 AM
Orienteering Forest 29:44 [2] 3.93 km (7:34 / km) +92m 6:46 / km
Training course for the Bohemia 5-days on the map just outside Andrea's mum's apartment. Hot. Easy pace and walked up the hills. Fun to navigate in the forest. Achilles more sore again this evening, so a little nervous about that...
Wednesday Jul 17, 2013 #
7 PM
Orienteering City/Park 32:08 [3] 4.99 km (6:26 / km) +166m 5:31 / km
WET at Princess Park. Fun course and ravines are good training for Czech, but I got a blister on the heal. I never get blisters!
Tuesday Jul 16, 2013 #
6 PM
Intervals Hills 48:09 6.49 km (7:25 / km) +262m 6:10 / km
Andrea reported that the Bohemia 5-days are extremely steep, so headed out for some stair intervals up the Lynn Valley stairs. Did not go so well, so much lactic on the second and third repeat that I had to walk the last quarter.
1:25
1:37
1:36
1:25
1:37
1:36
Monday Jul 15, 2013 #
6 PM
Running Smooth 48:57 [3] 8.65 km (5:40 / km) +399m 4:36 / km
3x5 intervals around Rice Lake. Longer warm-up down and up Lynn Creek ravine.
Wednesday Jul 10, 2013 #
8 PM
Running Smooth 40:01 [3] 7.38 km (5:25 / km) +200m 4:46 / km
Evening run after dropping A&O off at the airport. Same thing as on Thursday, up to Rice Lake and 3x5min intervals.
Sunday Jul 7, 2013 #
4 PM
Running Rough 56:03 [3] 8.49 km (6:36 / km) +300m 5:37 / km
Exactly the same loop as yesterday but at slower pace, which allowed me to "run" up all the hills and that compensated the time a bit to be only a little longer. Achilles was OK, just a little tender now in the evening.
Saturday Jul 6, 2013 #
5 PM
Running Rough 54:28 [3] 8.5 km (6:25 / km) +300m 5:27 / km
Trail run from the house in Lynn Canyon. Time to test if the achilles can take a longer run in uneven terrain with steep hills, because that's what awaits in Bohemia 5-days. A little bit sore now a few hours later... still not sure if this injury is over or not. Shape did not feel so bad on the flats, but mouse-lungs on the hills.
Thursday Jul 4, 2013 #
12 PM
Running Smooth 41:24 [3] 7.22 km (5:44 / km) +200m 5:02 / km
Lunch run from home. 15 min warm-up to Rice Lake then 3x5min intervals and 10 min cool-down. Focused more on stride control than speed. At last week's physio appointment we figured out that I had started to use more of a heel strike with my left foot to compensate for the pain. Need to correct that.