Training Log Archive: BruceIn the 7 days ending Feb 11, 2012:
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Saturday Feb 11, 2012 #
9 AM
Orienteering 40:24 [4] **** 5.2 km (7:46 / km) +15m 7:39 / km
Harekeke again!
Last training session of the training camp.
This session was back to the same forest as Thursday. It was a mass start race with a couple of butterfly loops.
I started well, but found the first block of forest quite loggy, and difficult to maintain a rhythm. My navigation was good though. After stopping for 2 minutes to get a prickle out of my shoe, I then continued on at a good pace. I got through thte rest of the course well with no mistakes, and I picked up a few others. I chose wisely on the route choice leg, avoiding the medium green forest that was full of trimmings and blackberries.
Last training session of the training camp.
This session was back to the same forest as Thursday. It was a mass start race with a couple of butterfly loops.
I started well, but found the first block of forest quite loggy, and difficult to maintain a rhythm. My navigation was good though. After stopping for 2 minutes to get a prickle out of my shoe, I then continued on at a good pace. I got through thte rest of the course well with no mistakes, and I picked up a few others. I chose wisely on the route choice leg, avoiding the medium green forest that was full of trimmings and blackberries.
Orienteering warm up/down 24:41 [2] *** 2.93 km (8:25 / km) +14m 8:14 / km
Run back to the start through some sand dune forest.
3 PM
Running 10:41 [1] 1.94 km (5:30 / km)
easy jog on Himatangi Beach
Friday Feb 10, 2012 #
10 AM
Orienteering 1:08:17 [3] **** 7.53 km (9:04 / km) +67m 8:41 / km
Harakeke NZ - Sand dune training.
2 exercises
1. Corridor course, practising compass
2. 3 loops x 2km
Much nicer terrain today, but it was still tough in parts. This is great training for leg strength in the sand and variable undergrowth. The forest is lovely and soft though, with logs crumbling under your feet.
Innov8 XTalon shoes are very suitable.
2 exercises
1. Corridor course, practising compass
2. 3 loops x 2km
Much nicer terrain today, but it was still tough in parts. This is great training for leg strength in the sand and variable undergrowth. The forest is lovely and soft though, with logs crumbling under your feet.
Innov8 XTalon shoes are very suitable.
12 PM
Orienteering 1:05:53 **** 5.86 km (11:14 / km) +39m 10:52 / km
Harakeke NZ - Sand dune training.
Orienteering intervals with mass starts. 6 sets of 4 controls (~800m) with 2 or 3 minutes jog in between.
Orienteering intervals with mass starts. 6 sets of 4 controls (~800m) with 2 or 3 minutes jog in between.
Thursday Feb 9, 2012 #
6 AM
Running 51:16 [1] 4.3 km (11:55 / km) +1m 11:54 / km
Running technique session led by Hanny.
We concentrated on;
1. running as a falling foward motion
2. minimising time of feet on the ground
3. keeping thumbs up and elbows tucked in
We concentrated on;
1. running as a falling foward motion
2. minimising time of feet on the ground
3. keeping thumbs up and elbows tucked in
4 PM
Orienteering 1:01:28 [3] 5.9 km (10:25 / km) +23m 10:13 / km
Harakeke NZ - sand dune training.
After spending most of the day arranging access to the forest, we finally made it for a run at 6pm.
The terrain looked interesting on the map, but most of the nice areas were not accessible. Others were logged or very thick, so we were quite restricted in what we could do.
I led a group including Oscar, Ian, Lachlan, Oliver and Kas, setting a middle distance course in a sand dune pine forest with variable runnability.
The highlight was the finish on top of a dune near the beach, with views towards Mt Egmont - a classic volcano shape over the horizon, about 100km to the NW.
After spending most of the day arranging access to the forest, we finally made it for a run at 6pm.
The terrain looked interesting on the map, but most of the nice areas were not accessible. Others were logged or very thick, so we were quite restricted in what we could do.
I led a group including Oscar, Ian, Lachlan, Oliver and Kas, setting a middle distance course in a sand dune pine forest with variable runnability.
The highlight was the finish on top of a dune near the beach, with views towards Mt Egmont - a classic volcano shape over the horizon, about 100km to the NW.
Wednesday Feb 8, 2012 #
8 AM
Orienteering intervals 1:03:19 [3] 5.13 km (12:21 / km) +286m 9:39 / km
Sleeping Giant - Havelock North
Route Choice training in pairs with Oliver Mitchell
10 seconds each to choose a route, then discuss.
Then run 2 different routes at a steady pace to see how they compare.
Route Choice training in pairs with Oliver Mitchell
10 seconds each to choose a route, then discuss.
Then run 2 different routes at a steady pace to see how they compare.
12 PM
Orienteering hills 55:00 ** 5.61 km (9:48 / km) +200m 8:19 / km
Orienteering hill intervals at Maison de Sante
2 controls on each rep. 1 up hill, the second then further up the hill.
The aim was to run hard up hill and navigate while under stress.
2 controls on each rep. 1 up hill, the second then further up the hill.
The aim was to run hard up hill and navigate while under stress.
Tuesday Feb 7, 2012 #
12 PM
Orienteering intervals 1:59:53 8.23 km (14:34 / km) +682m 10:18 / km
Tangoio, 20 mins NW of Napier, NZ
Diagonal downhill training on very steep NZ pine forest.
I was pretty clean, and I even gained some confidence in running fast on the steep slopes when going across and downhill. Running fast up hill was impossible!
5 sets of 3 controls at race pace. Then a recovery walk up hill to the next start. The worst part was each "recovery" was at least 20 contours up!
I'm sure that we walked up a lot more than we ran down!
I got Onga Onga'd about 4 times, as did most others. This is a painful stinging nettle plant.
Diagonal downhill training on very steep NZ pine forest.
I was pretty clean, and I even gained some confidence in running fast on the steep slopes when going across and downhill. Running fast up hill was impossible!
5 sets of 3 controls at race pace. Then a recovery walk up hill to the next start. The worst part was each "recovery" was at least 20 contours up!
I'm sure that we walked up a lot more than we ran down!
I got Onga Onga'd about 4 times, as did most others. This is a painful stinging nettle plant.
Monday Feb 6, 2012 #
8 AM
Orienteering race 19:35 [5] **** 2.53 km (7:45 / km) +114m 6:20 / km
Stage 5 Sleeping Giant
The monster stage! Not much sprinting around this steep and slippery mountain. It was a bit more like a short middle race.
I tried to keep it clean, but I came unstuck at 8 and lost a minute. I ran almost to the edge of my circle on the approach, but I couldn't see the flag, so I doubted myself. I didn't want to run down a big hill if there was no flag there. I could see a big earthbank, so I thought I may have been a gully ealry and ran on. I then relocated off the track in the mini canyon, and ran back to find the control. I lost 60 seconds and was caught by James Bradshaw.
This was annoying, as without this mistake I could have made up 3 or 4 places.
The monster stage! Not much sprinting around this steep and slippery mountain. It was a bit more like a short middle race.
I tried to keep it clean, but I came unstuck at 8 and lost a minute. I ran almost to the edge of my circle on the approach, but I couldn't see the flag, so I doubted myself. I didn't want to run down a big hill if there was no flag there. I could see a big earthbank, so I thought I may have been a gully ealry and ran on. I then relocated off the track in the mini canyon, and ran back to find the control. I lost 60 seconds and was caught by James Bradshaw.
This was annoying, as without this mistake I could have made up 3 or 4 places.
C • STB 13
12 PM
Orienteering race 15:21 [5] 3.77 km (4:04 / km) +20m 3:58 / km
Sprint the Bay Stage 6 - Arataki
This was my best race of the weekend. The map consisted of 3 adjacent schools, with a map flip at halfway. 2 people started at the same time on alternate loops.
Having finished strongly in my previous urban sprints, I pushed harder from the start and held the pace to well throughout. Although I was more stressed by the higher pace, I was still able to navigate well, making no mistakes and getting most of the route choices right. Perhaps I could have saved 4 or 5 seconds on a couple of route choices, but that was all.
I finished the stage in 10th place, 2 seconds behind Bryan Keely and 1 second ahead of Matt Parton on a very fast running stage.
Map 1 of 2
Map 2 of 2
This was my best race of the weekend. The map consisted of 3 adjacent schools, with a map flip at halfway. 2 people started at the same time on alternate loops.
Having finished strongly in my previous urban sprints, I pushed harder from the start and held the pace to well throughout. Although I was more stressed by the higher pace, I was still able to navigate well, making no mistakes and getting most of the route choices right. Perhaps I could have saved 4 or 5 seconds on a couple of route choices, but that was all.
I finished the stage in 10th place, 2 seconds behind Bryan Keely and 1 second ahead of Matt Parton on a very fast running stage.
Map 1 of 2
Map 2 of 2
Running warm up/down 20:00 [2] 4.0 km (5:00 / km)
Sunday Feb 5, 2012 #
8 AM
Orienteering race 17:06 [5] 4.24 km (4:02 / km)
Sprint the Bay Stage 3 - The West Side
Urban sprint with schools and council buildings.
I started well. I was in control and was running fast. I was careful to look for uncrossable walls/fences and avoid any dead ends.
The last 2 loops around the school (including the map flip) were the most difficult. I mis-read a control description and ran to the wrong side of a fence, but this only cost me around 10 seconds.
Urban sprint with schools and council buildings.
I started well. I was in control and was running fast. I was careful to look for uncrossable walls/fences and avoid any dead ends.
The last 2 loops around the school (including the map flip) were the most difficult. I mis-read a control description and ran to the wrong side of a fence, but this only cost me around 10 seconds.
Running warm up/down 30:19 [2] 4.16 km (7:17 / km)
3 PM
Running warm up/down 30:49 [2] 4.61 km (6:42 / km) +1m 6:41 / km
Orienteering race 17:12 [5] 4.27 km (4:02 / km) +1m 4:01 / km
Sprint the Bay Stage 4 - Frimley, Hastings
14th of 58
An urban sprint on a complex school and simple park
I was smooth in the buildings, and I got most of the route choices well. I tried to push hard in the open gardens, but as it was quite simple, I lost a bit of time on the leaders here.
I finished off well, losing very little time to the leaders after the map flip.
Perhaps I went out a bit conservatively? I will try to run harder in the final urban sprint tomorrow afternoon.
Map 1 of 2
Map 2 of 2
14th of 58
An urban sprint on a complex school and simple park
I was smooth in the buildings, and I got most of the route choices well. I tried to push hard in the open gardens, but as it was quite simple, I lost a bit of time on the leaders here.
I finished off well, losing very little time to the leaders after the map flip.
Perhaps I went out a bit conservatively? I will try to run harder in the final urban sprint tomorrow afternoon.
Map 1 of 2
Map 2 of 2
Running warm up/down 13:06 [2] 1.92 km (6:48 / km) +1m 6:47 / km