Training Log Archive: RichIn the 7 days ending Aug 4, 2013:
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Sunday Aug 4, 2013 #
Running 30:08 6.3 km (4:47 / km) +38m 4:39 / km
ahr:120 max:134 slept:7.0 weight:64.7kg shoes: Inov8 Road-X 255
Saturday Aug 3, 2013 #
Running warm up/down 12:13 2.09 km (5:51 / km) +61m 5:06 / km
ahr:135 max:143 shoes: Inov8 ORoc 280 (2)
Orienteering race 1:45:45 **** 18.92 km (5:35 / km) +490m 4:57 / km
ahr:154 max:168 spiked:29/33c slept:8.0 shoes: Inov8 ORoc 280 (2)
On tired legs I can't say I was looking forwards to this too much but I loved this race.
Didn't start well running over the wrong hill from the start losing some time and then getting hills confused on the way to 3 losing a minute or so and lost more time faffing leaving 3. Spotted Jegor cathcing me (1 min) on the way into 4 and by 5, which I also missed by 30s or so just as Speaky (2min) caught me a pack had formed with GG (3 min) also. My pace had been pretty laboured from the start but now knew I had to stay with this pack or risk those who started close in front (Sander, Oleg, James T and Will G) getting the benefit of the toe, so upped the pace a little. Was fine in the forest but was struggling a little through the marshes.
A few slight misses from GG and Speaky helped me stay in touch and we were soon joined by Baptiste. James T also joined the party on the way to 11. This is the last point where I felt I struggled, I was starting to drop off but put in a burst of pace out of 11 to recatch the pack; we were soon joined by Oleg. The pace dropped a little at this point - I think most were happy to just enjoy the great course and terrain. James T and Baptiste pushed on after the road crossing, I was happy to sit in with GG and Speaky and enjoyed the rest of the course. Spotted OJ ahead to 22 but it took us till 31 to catch him despite only the odd wobble en route. First feeling of any fatigue was heading up the last hill to 32. Great finish to the S6D.
Running warm up/down 8:09 [1] 1.3 km (6:15 / km) +24m 5:44 / km
shoes: Inov8 ORoc 280 (2)
Friday Aug 2, 2013 #
Running warm up/down 19:56 3.72 km (5:21 / km) +12m 5:16 / km
ahr:135 max:148 shoes: Inov8 ORoc 280 (2)
Orienteering race 54:43 [4] **** 10.08 km (5:26 / km) +54m 5:17 / km
ahr:165 max:171 spiked:22/31c shoes: Inov8 ORoc 280 (2)
Great area but my brain or legs weren't working. Tried to keep a steady pace and keep in control of the navigation. There were lots of small wobbles along the way but had generally kept error to <30s. Came crashing down at 26 and 27 though) 26 was a short leg in the open where I made a parallel error off a bad bearing (as yesterday) and lost nearly 1min. At 27, concentration had gone, knew where I was 2/3rds of the way on this leg but then got depressions mixed up, then headless chickened between depression before stopping and relocating properly - nearly 3mins gone hear and Baptiste past me. Stuck behind batiste over the last few controls but he was runing just to fast for me to stick with to the end. Over 7mins binned in total, I think tiredness was the main factor here.
Running warm up/down 9:41 [1] 1.46 km (6:39 / km) +1m 6:38 / km
ahr:110 max:124 shoes: Inov8 ORoc 280 (2)
Thursday Aug 1, 2013 #
Running warm up/down 25:00 [1] 3.5 km (7:09 / km)
shoes: Inov8 ORoc 280 (2)
Orienteering race 37:10 [4] *** 7.0 km (5:19 / km) +300m 4:22 / km
shoes: Inov8 ORoc 280 (2)
A fairly easy area. Heavy legs but pushed as much as I could until I made a monumental parallel error out of 10, running across the open and up the wrong hill. Took me a while to relocate and then pushed hard to get back on track but just tired myself out and lost some motivation from 12 till the end. Really frustrated with myself on this one.
Running warm up/down 4:00 [1] 0.6 km (6:40 / km)
shoes: Inov8 ORoc 280 (2)
Wednesday Jul 31, 2013 #
Running warm up/down 5:36 [2] 1.18 km (4:44 / km) +6m 4:37 / km
ahr:129 max:137 shoes: Adidas Adizero Adios 2
Orienteering tempo 16:47 ** 3.98 km (4:13 / km) +1m 4:13 / km
ahr:157 max:167 spiked:19/19c shoes: Adidas Adizero Adios 2
Tuesday Jul 30, 2013 #
Orienteering race 1:01:36 **** 11.51 km (5:21 / km) +68m 5:12 / km
ahr:167 max:174 spiked:26/29c shoes: Inov8 ORoc 280 (2)
It started well and had only made small mistakes up to 15 although my navigation was getting more tired and lazy as I progressed. Unsurprisingly I made a big mistake at 16, significantly overshooting, and lost 3mins. Prior to this the splits show that the top 5 were all within 1min (Gustav, Baptiste, GG and Speaky as well as myself). I missed the forest 'gap' through to 21 which looks to have lost me 30s and then lost more time (30-40s) on 24 by being far to far right and not picking up the ride. Feeling pretty knackered by this point and was just a case of limiting time loss through the last few.
Monday Jul 29, 2013 #
Running warm up/down 7:29 [2] 1.61 km (4:38 / km) +10m 4:30 / km
ahr:136 max:145 shoes: Inov8 ORoc 280 (2)
Orienteering race 31:50 *** 6.39 km (4:59 / km) +12m 4:56 / km
ahr:173 max:180 spiked:27/29c shoes: Inov8 ORoc 280 (2)
Lost a few seconds at 1 and 30s on the penultimate control, otherwise it went really well and was running strongly, caught Malley at 12 who then hung around for the ride for a while. 5th and ahead of a WOC medalist.
Running warm up/down 10:32 [1] 1.97 km (5:20 / km) +2m 5:19 / km
shoes: Inov8 ORoc 280 (2)