Training Log Archive: TimMIn the 7 days ending Nov 13, 2016:
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Sunday Nov 13, 2016 #
Running warm up/down 18:07 [2] 2.71 km (6:42 / km) +200m 4:53 / km
Orienteering 1:17:41 [4] 11.98 km (6:29 / km) +453m 5:27 / km
Lost 3 mins on 3 from not taking the time to make a plan or get a good picture. This was perhaps partly down to focussing on direction. From there made sure I had all three aspects, particularly as you could see so far ahead. Some encouraging signs, took some nice lines and was ahead of myself most of the time. Stopped short on 12 and lost half a minute or so. Seemed to be more crags and couldn't quite judge height - needed more detailed picture of circle. Pretty clean from then on so didn't lose much time, just struggled to get any intensity going on the hills.
Pleased with the technique over the weekend, seemed well focused and more disciplined than usual. Did a lot of looking up and spotting, and often could see the feature which made everything easy.
Running warm up/down 8:46 [2] 1.61 km (5:27 / km)
Saturday Nov 12, 2016 #
Running warm up/down 10:41 [2] 2.14 km (4:59 / km) +2m 4:57 / km
Orienteering 33:13 [4] 5.7 km (5:50 / km) +100m 5:22 / km
Focus on exit direction, but also making sure I had solid plans and picture. Think I prefer taking a more holistic focus but emphasing one aspect slightly, otherwise I tend to lose focus a bit.
Reminded myself to take time to take stuff in on the way to 1 and from then on kept a really good level of focus. Could often see the big shapes for the next control which made it quite easy at times, struggling to understand why I went off line at 5, perhaps for runnability. A couple of times my exit meant I took in more climb than I needed to and a few times my direction into the circle asn't certain so I lost time but on the whole technique was good. Next time on area like this need to focus on dircetion coming into control, quite inefficient here. Was also quite unsure on longer one to 20, suddenly lost confidence on distance partly because I was unsure of position earlier on and from there struggled to regain position. Could have gained a minute or so but pretty decent.
Running warm up/down 17:48 [2] 2.77 km (6:26 / km) +22m 6:11 / km
Running warm up/down 4:04 [2] 0.77 km (5:18 / km) +18m 4:45 / km
Running 19:34 [2] 2.07 km (9:28 / km) +52m 8:24 / km
Running warm up/down 3:26 [2] 0.74 km (4:39 / km) +2m 4:36 / km
Friday Nov 11, 2016 #
Running 41:09 [2] 7.96 km (5:10 / km) +125m 4:48 / km
shoes: Nike Zoom Elite 7 (2)
Thursday Nov 10, 2016 #
Running 8:30 [2] 1.77 km (4:48 / km) +20m 4:33 / km
shoes: Nike Lunaracer+ 3
S&C / Core / Plyo / Flexi 1:00:00 [1]
Running warm up/down 13:27 [2] 2.69 km (5:00 / km) +28m 4:45 / km
shoes: Salomon S-Lab Sense Ultra 3
Orienteering 29:14 6.52 km (4:29 / km) +60m 4:17 / km
shoes: Salomon S-Lab Sense Ultra 3
Running warm up/down 12:31 [2] 2.29 km (5:29 / km) +17m 5:17 / km
shoes: Salomon S-Lab Sense Ultra 3
Wednesday Nov 9, 2016 #
Running 1:06:57 [3] 12.25 km (5:28 / km) +319m 4:50 / km
Tuesday Nov 8, 2016 #
Running 8:32 [3] 1.87 km (4:33 / km)
Running 8:22 [3] 1.81 km (4:37 / km) +16m 4:25 / km
Running 15:14 [3] 3.23 km (4:43 / km) +26m 4:32 / km
Running Drills 8:52 [3] 1.07 km (8:17 / km)
Running 39:37 [3] 8.04 km (4:55 / km) +152m 4:30 / km
Monday Nov 7, 2016 #
Running 7:45 [3] 1.78 km (4:21 / km)
Running 29:56 [3] 6.51 km (4:36 / km) +184m 4:02 / km