Training Log Archive: RichIn the 7 days ending Sep 25, 2011:
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Sunday Sep 25, 2011 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +30m 9:05 / km
slept:9.0 shoes: VJ Twister #3
Orienteering race 2:04:27 [4] **** 19.0 km (6:33 / km) +700m 5:32 / km
shoes: VJ Twister #3
What an awesome race - including TV, 3 butterflies and dynamic gaffling. Quite hard to work out quite how you were doing with all the gaffling but finished close to the guys I had started with and made up 10 places to 65th and 62nd on the day. Really pleased with my navigation with less than 1:30 in mistakes, the biggest was at 11 (~30) on one of the shortest legs where my bearing was crap. I made poor route choices on the 3 main route choice legs though which look like they cost me about 1min each. Happy with the rest though and able to just about race to the end of the toughest course I have done to date. Calves not feeling too happy by the end (though they have been a big problem for a while now).
Running warm up/down 8:00 [1] 1.0 km (8:00 / km)
shoes: VJ Twister #3
Saturday Sep 24, 2011 #
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Inov8 X Talon 212 (2)
Orienteering race 49:37 [5] **** 7.5 km (6:37 / km) +270m 5:36 / km
spiked:15/21c slept:8.5 shoes: Inov8 X Talon 212 (2)
Started nicely hitting them fine and feeling ok early on. Long leg to 4 executed well and looking at the results doing well early on. Long steady climb combined with crap underfoot got my legs full of lactate going up to 5 and didn't feel the same thereafter. Big mistake at 7 losing 1:40 by missing the control by a few meters in thick green and looking to far up the hill. Lost 30s at 10 where I crossed a path without seeing it and cutting in much later than planned and struggled to find a route up the rocks. Silly mistake at 13 stopping at a much shallower re-entrant before realising and going on to the next one (40s loss). A chain of a few small misses of around 20s at 15-17 but hit the tricky 19 well with a good plan. Simple to the finish including a long open uphill slog.
Enjoyed the race, a little dissapointed with my time loss (which was just over 4mins total) and disspointed I didn't feel a little stronger through the terrain. I guess this is rustiness through little terrain time over the last couple of months.
Running warm up/down 5:00 [1] 0.8 mi (6:15 / mi)
shoes: Inov8 X Talon 212 (2)
Friday Sep 23, 2011 #
Orienteering 39:26 [2] 4.47 km (8:49 / km) +150m 7:33 / km
slept:5.0 shoes: Inov8 X Talon 212 (3)
Thursday Sep 22, 2011 #
Running 15:00 [2] 3.04 km (4:56 / km) +65m 4:28 / km
shoes: Inov8 X Talon 212 (3)
Wednesday Sep 21, 2011 #
Running 13:39 [2] 2.72 km (5:01 / km) +68m 4:27 / km
shoes: Inov8 X Talon 212 (3)
Running 38:53 [2] 7.8 km (4:59 / km) +199m 4:25 / km
shoes: Inov8 X Talon 212 (3)
Tuesday Sep 20, 2011 #
Running 21:02 [2] 4.37 km (4:49 / km) +72m 4:27 / km
slept:7.0 weight:66.1kg shoes: Nike Air Pegasus+ 28
Running 15:45 [2] 2.92 km (5:23 / km) +45m 5:00 / km
shoes: Nike Air Pegasus+ 28
Running warm up/down 7:57 [2] 1.69 km (4:42 / km) +3m 4:39 / km
shoes: Inov8 X Talon 212 (3)
Running intervals 13:30 3.71 km (3:39 / km) +1m 3:38 / km
shoes: Inov8 X Talon 212 (3)
Running warm up/down 8:52 [2] 1.74 km (5:06 / km)
shoes: Inov8 X Talon 212 (3)
Monday Sep 19, 2011 #
Running 15:41 [2] 3.25 km (4:50 / km) +70m 4:21 / km
shoes: Inov8 X Talon 212 (3)
Running 38:50 8.35 km (4:39 / km) +118m 4:21 / km
slept:7.75 weight:66.1kg shoes: Inov8 X Talon 212 (3)
The orthotics I think are good for use in my everday shoes but not sure about for running - they just seam to be hindering my running style more.