Sunday Sep 30 |
 | Note | |
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| SDO - Laguna |
| Orienteering race 48:13 [4] **** 4.55 km (10:36 / km) | |
| shoes: NB 808 |
| Laguna long advanced course. Good area, quite flat. The rock mapping is more than a little sketchy but I'm growing to expect that with this map. Flags were often placed on the near side of features, possibly for this reason. Still, I managed to make multiple mistakes (controls 6,7,8) and a few small bobbles. Not a bad run, but was hoping for better. The mistakes were mainly due to not holding concentration over the whole course. The pine needles are quite slippery in places - I wonder if spiked shoes would help here.
On all of my "clean" splits, even the longer legs where I had small bobbles, I was running under 8min/km. It was only where I was hesitant on the short legs (4,5) that my pace dropped (and dramatically at that, to 11-12 min/km). This is encouraging in that at least on these short courses that if I have a clean run, I can get at least somewhat close to the expected winning times for my class. Perhaps I need to do some control picking to improve on these shorter legs though. Oh, and my first split was my second fastest pace (behind my finish split) which should just not be - probably a little too excited at the start.
Actual distance traveled (FR): 5.89km, 29% over
Mistakes: 22% (~10.5 minutes)
splits and comments
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| Weight training 15:00 [1] | |
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| universal: 2x10 bench(5,5x4reps only), shoulder press(3),curl(3),lat pull-down(6,8), leg press(8), seated calf raises(8), dips(10-one set only) |
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Long Advanced - Splits |
Saturday Sep 29 |
| Map Hike 2:00:00 [1] **** | |
| shoes: NB 808 |
| Designed and ran a course at Laguna. Paused every so many controls to meet up with Trish. The session was meant to work on flow - a slow steady pace with frequent map reading on-the-run, no hesitation or stops, and slowing down into controls to spike them - but the map is quite poor in some of the technical areas where I had designed control locations. This effectively destroyed this goal of the training session. It would be really nice to one day have this map re-field checked to the point where we could use it for an A-meet, although that day might be a long way off. Oh well. In any case, it was training on a real O-map, something I sorely need to do more of. Some stretches of running, but enough walking around confused to be logged as a 1. |