Training Log Archive: RichIn the 7 days ending Apr 16, 2017:
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Sunday Apr 16, 2017 #
Running warm up/down 21:29 [1] 3.79 km (5:40 / km) +59m 5:16 / km
shoes: Inov8 X Talon 212 (5)
Orienteering race 1:47:31 [4] 20.26 km (5:18 / km) +269m 4:59 / km
shoes: Inov8 X Talon 212 (5)
17th again, hard work particularly second half and a bit disappointed with more errors than I'd expect but again heavy legs/ tight hamstrings were the biggest problem.
Settled in after hesitancy to 1 but RC to 9 was very slow and wiggly - original plan to just head straight was probably a lot quicker. Not very direct to 10. 14 was my biggest time loss and I was very annoyed with myself. Lost time on the leg early by initially panning to head straight but chose to go around when I saw the state of the 'white' forest. Had seen 14 heading to 3 so to drop too low and then thrash about for so long was disappointing. My gps track suggests I lost ~1:45 being too low.
Knew the Rhodi section was coming but really didn't get to grips with it and faffed my way to 20 and lost more time on 22, 23 and 25. Splits suggest ~2:30 through this section. Tired error on 32 drifting way left and then ~30s on 37 failing to find the white forest into the control. Long lonely race but enjoyable.
http://www.jk.routegadget.co.uk/rg2/#69&course=1&r...
Running warm up/down 3:04 [1] 0.32 km (9:31 / km)
shoes: Inov8 X Talon 212 (5)
Saturday Apr 15, 2017 #
Running warm up/down 13:31 [2] 2.52 km (5:22 / km) +15m 5:13 / km
shoes: Inov8 X Talon 212 (5)
Orienteering race 34:15 [4] 6.92 km (4:57 / km) +87m 4:39 / km
shoes: Inov8 X Talon 212 (5)
Pretty solid, legs of concrete, hamstring very tight.
Only small errors being off line entering control circle at 6, 10 and 14 (~5-10s at each), then poor decision to run around the field to 26. Decent start and caught Adam Potter at 5 (2 mins), which helped me keep the intensity. Was leading for most before Adam started pulling away after 19 when I was really struggling physically but I chose a faster route to 23 to finish clear. 17th.
http://www.jk.routegadget.co.uk/rg2/#67&course=1&r...
Running warm up/down 9:22 [1] 1.48 km (6:19 / km) +20m 5:55 / km
shoes: Inov8 X Talon 212 (5)
Strength and Conditioning 15:00 [0]
Friday Apr 14, 2017 #
Running warm up/down 8:45 [2] 1.13 km (7:46 / km)
shoes: Adidas Adizero Takumi Sen 2
Orienteering race 16:07 [5] 4.12 km (3:55 / km) +3m 3:54 / km
shoes: Adidas Adizero Takumi Sen 2
Plod round. Technically OK bar running past 19 as I concentrated on the next leg (~10-12s). Happy with most route choices but probably sub optimal on 3,13 and 17. Couple of big hesitations (3-5s) on 24 and 27. Legs just very heavy and L hamstring really tight by the end.
http://www.jk.routegadget.co.uk/rg2/#66&course=1&r...
Running warm up/down 5:46 [1] 0.93 km (6:11 / km)
shoes: Adidas Adizero Takumi Sen 2
Running warm up/down 1:52 [1] 0.3 km (6:12 / km)
shoes: Adidas Adizero Takumi Sen 2
Thursday Apr 13, 2017 #
Running 25:33 5.89 km (4:20 / km) +11m 4:18 / km
ahr:155 max:184 shoes: Skechers Gomeb Speed 3
Wednesday Apr 12, 2017 #
Running 11:48 [2] 2.37 km (4:59 / km) +21m 4:46 / km
ahr:173 max:183 shoes: Adidas Adizero Adios Boost (4)
Tuesday Apr 11, 2017 #
Note
weight:67.5kg (injured) (sick)
Monday Apr 10, 2017 #
Note
weight:67.1kg (injured)