Training Log Archive: RichIn the 7 days ending Jul 5, 2009:
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Sunday Jul 5, 2009 #
Orienteering race 1:31:58 [5] *** 12.1 km (7:36 / km) +800m 5:43 / km
ahr:172 max:183 spiked:17/23c shoes: VJ Twister #2
WOC Long Selection Race/ UK Cup Final
Had a good run in this one making up for yesterday's poor race. Felt pretty strong through most of the course despite lots of climb and navigation was generally pretty good too. Biggest mistakes were ~1min on 12 with a poorly excuted route through not having a proper plan and ~30s on 13 by being too low. A few other mistakes (~10-20s) but mainly hestitation in the circle and slight misses. Total time loss around 3-3 1/2min so not bad.
Had a good run in this one making up for yesterday's poor race. Felt pretty strong through most of the course despite lots of climb and navigation was generally pretty good too. Biggest mistakes were ~1min on 12 with a poorly excuted route through not having a proper plan and ~30s on 13 by being too low. A few other mistakes (~10-20s) but mainly hestitation in the circle and slight misses. Total time loss around 3-3 1/2min so not bad.
Running warm up/down 20:00 [2] 1.5 km (13:20 / km)
shoes: VJ Twister #2
Saturday Jul 4, 2009 #
Orienteering race 49:27 [5] *** 6.1 km (8:06 / km) +240m 6:46 / km
ahr:179 max:188 spiked:18/27c shoes: VJ Twister #2
WOC Middle Selection Race/ UK Cup Final
Bloody awful race; far too many mistakes. The first and last thirds of the course were ok with only small time losses but the middle section was rubbish. Lost ~30s on #7, 1min on #8, 30s on #9 and 45s on #10 before the major mistake of over 3 1/2mins at #12. It was hard to run with quite as much conviction after this with both Mark Bown and John Rocke catching me. Total time loss between 7-8mins and also picked a longer route on the long leg (#17). Not enough technical race pratice lately is what I put it down to. In the future I need to make sure I get in the technical training before the big races to be sharp.
Bloody awful race; far too many mistakes. The first and last thirds of the course were ok with only small time losses but the middle section was rubbish. Lost ~30s on #7, 1min on #8, 30s on #9 and 45s on #10 before the major mistake of over 3 1/2mins at #12. It was hard to run with quite as much conviction after this with both Mark Bown and John Rocke catching me. Total time loss between 7-8mins and also picked a longer route on the long leg (#17). Not enough technical race pratice lately is what I put it down to. In the future I need to make sure I get in the technical training before the big races to be sharp.
Running warm up/down 30:00 [2] 2.0 km (15:00 / km)
shoes: VJ Twister #2