Training Log Archive: RichIn the 7 days ending Aug 30, 2009:
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Sunday Aug 30, 2009 #
Orienteering race 1:18:21 [5] *** 8.9 km (8:48 / km) +245m 7:44 / km
ahr:168 max:180 spiked:16/23c slept:4.0 shoes: VJ Twister #2
Complete rubbish. One of the first off on the course trying to find bingo controls on a crap map in dense forest and thick bilberry and other undergrowth so no tracks for easy running. My bearings were atrocious! I had no energy in my legs either when I got to past #8 and it was more runnable. Had lost nearly 10mins by the time I got to #8 2.5km and 30mins into my run. 2mins at 1, 1min with a poor route to #2, 2mins at #5, 2mins at #6 and 2mins at #8. Also had a very poor nights sleep.
Running warm up/down 25:00 [2] 3.0 km (8:20 / km) +10m 8:12 / km
shoes: VJ Twister #2
Saturday Aug 29, 2009 #
Orienteering race 32:00 [5] *** 4.0 km (8:00 / km) +20m 7:48 / km
ahr:172 max:182 spiked:23/26c shoes: VJ Twister #2
Mass start night score. Should have just gone for them all with 10 points per control and only 5points off per minute late. Missed a small path early on and missed a group of three controls and then wasted 3mins trying to find a gully in green forest. Came third behind Andy L and OJ so no disgrace.
Running warm up/down 10:00 [1] 0.5 km (20:00 / km)
shoes: VJ Twister #2
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: VJ Twister #2
Orienteering race 1:07:59 [5] *** 8.2 km (8:17 / km) +370m 6:46 / km
ahr:171 max:182 spiked:13/18c shoes: VJ Twister #2
Went flying down a steep valley into a fence injurying myself on the way to #1 and almost completly ripping the bottom corner of my map off which had 4 controls on it. It took me a minute or so to pick myself up and get myself going and then screwed up the control. Still took a few controls to get into a flow. After this it was generally much better with only a few small missed including one where my map had ripped so it was nearly impossible to stay online. Reasonably satisfied though capable of much better.
Thursday Aug 27, 2009 #
Running intervals 40:00 [5] 7.2 km (5:33 / km) +50m 5:22 / km
shoes: Asics
Intervals of 200m, 400m, 600m and 800m with rests of 30s, 60s, 90s and 120s.
Running warm up/down 40:00 [2] 3.0 km (13:20 / km) +20m 12:54 / km
shoes: Asics
Tuesday Aug 25, 2009 #
Strength and Conditioning 10:00 [2]
Monday Aug 24, 2009 #
Running tempo 43:28 [3] 6.8 km (6:24 / km) +100m 5:57 / km
ahr:145 max:191 shoes: Asics