Training Log Archive: jonmIn the 7 days ending Apr 10, 2012:
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Tuesday Apr 10, 2012 #
Cycling (Road) 24:49 [3] 9.26 km (2:41 / km) +2m 2:41 / km
ahr:143 max:160 shoes: Specialized Road Shoes
to physio and back
Cycling (Road) 23:33 [3] 9.08 km (2:36 / km) +19m 2:34 / km
ahr:132 max:155 shoes: Specialized Road Shoes
Monday Apr 9, 2012 #
Orienteering (Race) 23:04 [3] 3.57 km (6:28 / km) +164m 5:15 / km
ahr:163 max:173 shoes: VJ supra 2011
Leg 3 of FVOs short open team. Went out 3rd and came back 3rd. Played cat and mouse with the GRAMP runner all the way round.. Was taking him on the hills but he was throwing himslef down the hills.
1- Pushed hard on the climb out of the start,
4- confused me. Was right on the control but it was not as I expected. Hesitated for 15 secs.
11- Went low and round not sure it was the right route choice.... (but the GRAMP boy sent the same way)
Looking at the splits we had the same course all the way through as 2nd place.
Dont think I could have pushed much faster. But had guys chasing hard behind as well.
Running (Trail) 5:52 [3] 0.52 km (11:17 / km) +6m 10:39 / km
shoes: VJ supra 2011
Warm down
Sunday Apr 8, 2012 #
Orienteering (Race) 2:17:35 [3] 15.19 km (9:03 / km) +503m 7:46 / km
ahr:150 max:172 shoes: VJ Supra
sort of looking forward to this race. Managed to geta long run in last week and was confident of finishing if not fast.
Decided to take marzipan and no water hoping it would not get too hot.
1-4 hit cleanly off toa good start. May be feeling less pressure at the start of a long?
5- Bit high on 5 ... 20 secs only
8 - minor hickup in the circle not knowing exacly where I was on the ridge. 30 secs. Also went deasd straight with may not have been the best plan.
12- Missed the reentrant and wne t on. Started to descend and realised id overshot. Relocated and reattached ok. 5 mins
13 - Lucky. Recognised the ridge next to the cotnrol and spotted the bolder.
18 - Touch too high in the circle and had to drop 30 secs
Very happy to find flowing stream between 19/20 and drank alot.
20 - used the hills and not the veg and got it cleanly
25 went down and dont think I lost time doing so.
Overall ... I like classic races. Would ahve been good to be a bit fitter and thus faster. Bit of a shame about 12 as otherwise a reasonably clean run.
Saturday Apr 7, 2012 #
Orienteering (Race) 48:01 [3]
shoes: VJ supra 2011
Spent the morning parking mini buses and then ran to the start. did a bit in the warm up terrain but should have spent more time getting into the scale.
Anyway
1- Worked out it could be a mess so set bearing made a mental image. However didnt quite climb enough and then turned downhill. Worked it out eventually but binned 2 mins.
2 - got very hesitant and must have wasted a minute. Scale again especially after 1.
6 - Tried to avoid the green mess but failed, Lost 2 mins to hesiotation and stuffing around.
13 - Hesitatnt into the control shoulnt have been 30sec
Was going to say lack of speed but also very componded by silly mistakes, more than 5 mins of. Hopefully I can get some technical O training in!
Friday Apr 6, 2012 #
Orienteering (Race) 22:44 [3] 4.2 km (5:25 / km) +9m 5:22 / km
ahr:166 max:181 shoes: Saucony Triumph 8
City race witha bit more terrain at the end. Bit cold and wet. Though that the racing would need to be fast but in the end never really got to run fast enough.
5- messed up route 4/5 didnt see the way on to the pavement and consequently made a 50s hash of this.
17 - overshot (1 too many blocks) and had to come back prob 30 secs
25 - just heading to the bridge and ended up ina not great route through the skate park. 20 sec?
Need to push harder on the esay legs in sprint.
Running (Trail) 10:25 [3] 1.2 km (8:41 / km) +13m 8:13 / km
ahr:123 max:143 shoes: Saucony Triumph 8
There is a civic centre here now ....
Thursday Apr 5, 2012 #
Cycling (Road) 10:09 [3] 3.27 km (3:06 / km) +9m 3:04 / km
ahr:127 max:142 shoes: Pinnacle - Peak 2.0
Rowing 52:03 [3] 8.82 km (5:54 / km) +38m 5:47 / km
ahr:132 max:158 shoes: SM 2x
Easy outing with Helio as he was recovering and Im racing Friday. @24 is the new paddling though :)
Cycling (Road) 10:23 [3] 3.33 km (3:07 / km) +12m 3:04 / km
ahr:123 max:143 shoes: Pinnacle - Peak 2.0
Wednesday Apr 4, 2012 #
Cycling (Road) 10:15 [3] 3.29 km (3:07 / km) +3m 3:06 / km
ahr:93 max:127 shoes: Pinnacle - Peak 2.0
Rowing 24:40 [3] 4.0 km (6:10 / km) +1m 6:10 / km
ahr:110 max:143 shoes: Swift 1x
short outing. Square blades to the head at reasonable pace
Cycling (Road) 10:26 [3] 3.08 km (3:23 / km) +7m 3:21 / km
ahr:117 max:130 shoes: Pinnacle - Peak 2.0