Training Log Archive: RichIn the 7 days ending May 1, 2011:
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Sunday May 1, 2011 #
Running 2:14:41 26.88 km (5:01 / km) +313m 4:44 / km
ahr:142 max:168 slept:7.25 weight:66kg shoes: Nike Air Pegasus+ 27
Saturday Apr 30, 2011 #
Running 1:23:03 17.03 km (4:53 / km) +200m 4:36 / km
ahr:143 max:169 slept:9.0 weight:66.2kg shoes: Nike Air Pegasus+ 27
Friday Apr 29, 2011 #
Running 43:38 9.26 km (4:43 / km) +82m 4:31 / km
ahr:143 max:183 slept:8.5 shoes: Nike Air Pegasus+ 27
Thursday Apr 28, 2011 #
Running 23:14 4.7 km (4:57 / km) +97m 4:29 / km
ahr:134 max:150 shoes: Nike Air Pegasus+ 27
Running warm up/down 11:31 1.15 km (10:02 / km) +38m 8:36 / km
ahr:123 max:143 shoes: Inov8 X Talon 212 (2)
Orienteering race 54:26 *** 8.78 km (6:12 / km) +435m 4:58 / km
ahr:163 max:175 spiked:19/22c slept:9.0 shoes: Inov8 X Talon 212 (2)
Lots of climb again although a little more technical today. Slightly went low and beyond no 1 but quickly realised by the features around me and lost little time (10-15s). Was then orienteering really nicely; simplifying well and taking in the right amount of detail but slowing for tricky areas where there was lots of rock detail. Had Geoff Ellis in sight at 15 but didn't catch hime till he made a small mistake at 18 - feeling more tired today than yesterday. Not quite clean on 15 at the end but it was a very tricky control and well hidden, was pleased with how I executed the leg TBH. Biggest mistake was on 21; contouring leg and overshot the control (was only ~10m from it). Looking for small re-entrant below it but apparently it barely existed. Instead made a parallel error on a small gully. GE had obviously seen the control and then I worked out what I had done. (~1.5min lost). A few days keeping it aerobic now.
Running warm up/down 11:48 1.69 km (6:58 / km) +52m 6:03 / km
ahr:125 max:146 shoes: Inov8 X Talon 212 (2)
Wednesday Apr 27, 2011 #
Running warm up/down 20:26 2.53 km (8:05 / km) +150m 6:14 / km
ahr:130 max:153 shoes: Inov8 X Talon 212 (2)
Orienteering race 36:58 *** 5.97 km (6:12 / km) +265m 5:04 / km
ahr:161 max:172 spiked:14/15c slept:9.0 shoes: Inov8 X Talon 212 (2)
Mostly technically easy course though a few tricky controls. Practiced staying in control - trying to make orienteering like Monday the norm. Just one miss (~30s) on a bingo boulder in a boulder field. I guess I could have taken more care though. Lots of very steep climbs.
Running warm up/down 18:16 3.07 km (5:57 / km) +77m 5:18 / km
ahr:132 max:159 shoes: Inov8 X Talon 212 (2)
Tuesday Apr 26, 2011 #
Note
slept:8.5 (rest day)
Reflecting on the JK, I can't help but be a little dissapointed in my individual runs particularly as my relay run shows I am capable of much better. However, six months ago I would have been pleased had someone one offered me 7th overall.
Monday Apr 25, 2011 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 X Talon 212 (2)
Orienteering race 31:12 [5] **** 6.6 km (4:44 / km) +150m 4:15 / km
spiked:16/17c shoes: Inov8 X Talon 212 (2)
Finally a good run - Just a pity it didn't count for much with the team already well down. Took 1 steady, got into the orienteering and pushed on from there. Small wobble of a few seconds on the way to 4 and then a loss of ~30s on 15 where the map in the gorse was rubbish - total bingo control. Lost out in a race with Mark Nixon for 5th.
Running warm up/down 8:00 [2] 1.2 km (6:40 / km)
shoes: Inov8 X Talon 212 (2)