Training Log Archive: RichIn the 7 days ending Apr 11, 2010:
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Sunday Apr 11, 2010 #
Running 10:00 [3] 1.8 km (5:33 / km) +35m 5:04 / km
ahr:138 max:155 shoes: Asics Gel GT-2140
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +15m 9:31 / km
shoes: Asics Gel GT-2140
Orienteering race 36:45 [5] *** 9.5 km (3:52 / km) +205m 3:30 / km
ahr:171 max:181 spiked:25/25c shoes: Asics Gel GT-2140
Good run, no mistakes and running well for the most part but took my foot of the gas a little on the easier section through The Park. Annoyed to have been dsq'ed at #1 because my card obviously didn't read fast enough; because the controls were in racing mode. Amateur. Took the east route to #18 which is about 80m further but the splits don't indicate that I've lost much time. Straight line 6.6km but lots of going around and climb!
Running 11:14 [3] 1.8 km (6:14 / km) +50m 5:29 / km
ahr:131 max:145 shoes: Asics Gel GT-2140
Saturday Apr 10, 2010 #
Orienteering intervals 1:00:00 [4] *** 9.0 km (6:40 / km) +135m 6:12 / km
ahr:144 max:178 spiked:50/50c shoes: Inov8 X Talon 212 (1)
Know the campus quite well now after planning the sprints there but still had to stay sharp, plan the routes and execute them correctly. Still missed one or two of the best routes.
Beautiful day and running well.
5:04 - 160/169 - 0.9km/6c
6:26 - 171/178 - 1.25km/7c
5:20 - 159/171 - 1.1km/8c
8:05 - 164/176 - 1.55km/10c
6:05 - 165/175 - 1.05km/7c
3:56 - 157/171 - 0.8km/7c
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 X Talon 212 (1)
Friday Apr 9, 2010 #
Running 1:15:37 [3] 15.8 km (4:47 / km) +210m 4:29 / km
ahr:143 max:160 shoes: Inov8 X Talon 212 (1)
http://www.gmap-pedometer.com/?r=3622344
Thursday Apr 8, 2010 #
Strength and Conditioning 30:00 [1]
Running warm up/down 15:00 [2] 1.0 km (15:00 / km)
shoes: Inov8 X Talon 212 (1)
Orienteering race 25:46 [5] *** 3.7 km (6:58 / km) +110m 6:04 / km
spiked:25/27c shoes: Inov8 X Talon 212 (1)
3 x short loops Hagaby style. Took it at a pace so I could stay in control and got everything pretty much spot on. Only mistakes were from strange control descriptions such as crag upper part and crag top (I assumed foot).
Wednesday Apr 7, 2010 #
Running long 1:58:46 [3] 22.5 km (5:17 / km) +350m 4:54 / km
ahr:143 max:155 shoes: Asics Gel GT-2140
Tuesday Apr 6, 2010 #
Note
(rest day)
Monday Apr 5, 2010 #
Flexibility 15:00 [0]
Running warm up/down 20:00 [2] 2.0 km (10:00 / km)
Orienteering race 34:00 [5] ***** 6.5 km (5:14 / km) +150m 4:41 / km
spiked:16/21c shoes: Inov8 X Talon 212 (1)
Trophy last leg - Pete and JT did excellently to send me out in 4th, but basically with Andy P and OJ for a fight for 2nd. Had a longer gaffle than OJ early on and although I tried to keep him in sight I soon started to lose focus on my navigation and got caught up in the race (going out in this position is a new experience). Got caught back up by AP and by Duncan Coombs after losing time (~1:30) on 4, 5 and 6. Then lost 1min on 7 and another 1:20 on 10. I was running pretty well and kept getting away from AP but losing all this time was costly. Didn't realise I was still in 3rd all this time. Got caught by Speaky at the spectator and had no chance of staying with him; he was flying. Then had a very long gaffle at the end where both John Rocke and Craney overtook me.
Very dissapointed not to hold onto 3rd - I lost the race by not focussing on my race. Still 5th is by far NOC best result for many years.