Training Log Archive: slowphilIn the 7 days ending Jun 20, 2011:
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Sunday Jun 19, 2011 #
9 AM
Orienteering race (Jukola - SLOW leg 7) 1:40:00 [3] **** 21.0 km (4:46 / km)
(injured) (sick) shoes: Oroc 340
All in all pretty happy with the run, as i think is every member of the team. Paul M, Andy R and Liam Harrington took care of the three hard night legs, Ruth and Tim also had pretty good runs, and then Paul W and I enjoyed the mini-mass start frenzies for the last two legs. Was glad to identify a path route left of the start early on, so I could get my head down and try to pass a few plodders ahead of me. Hitting the first settled any nerves, especially since I hadn't been distracted by passing close to a control for another gaffle.
Was ok 2-5, making up a few places in the pack each time (surprisingly, SJ was one of them coming out of 2). Pleased to hit 6 since looked tricky and the gaffles saw runners all over the shop. I had stayed slightly right of the line, and was amazed to see, for the first of several times today, just how close to the line the train tends to stay.
Coming out of 6, I was quickly absolutely on my own. The train was much thinner there due to the gaffle, and seemed to head slightly left of the line. I fancied a safer route in to the control from the right, so headed down the rocky slope that way. Was a bit hesitant to be on my own, having been with so many other people up until then, and I noticed that my pace had slowed. Picked it up again when I eventually made it to my planned track route and was more confident than those I encountered at the end of the leg who had taken the straighter route but may not have known precisely where they were.
On the train 8-10, then the long leg. I had made my mind up to head due north on the needle until I picked up the forest road. This seemed to be a little right of some, but soon enough the road got quite busy. I did note that the pace of those with whom I was now running no longer matched the initial frenetic effort. I chose a northerly route which seemed unpopular - I saw only one other runner in the next 1.5km - but hit a rocky top and found another train heading into the flag. The train promptly headed 100m right of 12, but with the grey rock there that was an easy correction.
Very narrowly missed 14, 25m right, but met 30+ runners who suddenly set off right, and that will have cost me perhaps 90secs before we all corrected. Resolved to do my own thing again after that, yet promptly headed too early through the green to 15 since everyone went that way, and blew another couple of minutes joining the flag hunt 100m north of the control. Better for the next few, but unfortunately my right hamstring, which had been slightly tight after just under an hour, got a lot worse and I was unable to push the pace from then on.
Garmin fell off my wrist somewhere between 22 and 25, a small consolation being that I took this as evidence of executing one part of my pre-race plan - keeping up the pace in the green. Chose a safe route to 26. Don't think I would have saved much had I gone straight, and I met several leg 7 runners searching for the flag, sometimes quite a way from it, so pleased with that choice overall. Shame not to be able to extend the legs over the last 1-2km, but that will double my resolve to stop running and start stretching and muscle training instead for a while. Unless the hamstring heals before regents park on Thursday... :). Not forgetting the cold and sore throat that means I've all but lost my voice now :(
Provisional results now show us just inside the top 850, so roughly halfway down the field. I think we'd have all taken that beforehand - well done team!
Was ok 2-5, making up a few places in the pack each time (surprisingly, SJ was one of them coming out of 2). Pleased to hit 6 since looked tricky and the gaffles saw runners all over the shop. I had stayed slightly right of the line, and was amazed to see, for the first of several times today, just how close to the line the train tends to stay.
Coming out of 6, I was quickly absolutely on my own. The train was much thinner there due to the gaffle, and seemed to head slightly left of the line. I fancied a safer route in to the control from the right, so headed down the rocky slope that way. Was a bit hesitant to be on my own, having been with so many other people up until then, and I noticed that my pace had slowed. Picked it up again when I eventually made it to my planned track route and was more confident than those I encountered at the end of the leg who had taken the straighter route but may not have known precisely where they were.
On the train 8-10, then the long leg. I had made my mind up to head due north on the needle until I picked up the forest road. This seemed to be a little right of some, but soon enough the road got quite busy. I did note that the pace of those with whom I was now running no longer matched the initial frenetic effort. I chose a northerly route which seemed unpopular - I saw only one other runner in the next 1.5km - but hit a rocky top and found another train heading into the flag. The train promptly headed 100m right of 12, but with the grey rock there that was an easy correction.
Very narrowly missed 14, 25m right, but met 30+ runners who suddenly set off right, and that will have cost me perhaps 90secs before we all corrected. Resolved to do my own thing again after that, yet promptly headed too early through the green to 15 since everyone went that way, and blew another couple of minutes joining the flag hunt 100m north of the control. Better for the next few, but unfortunately my right hamstring, which had been slightly tight after just under an hour, got a lot worse and I was unable to push the pace from then on.
Garmin fell off my wrist somewhere between 22 and 25, a small consolation being that I took this as evidence of executing one part of my pre-race plan - keeping up the pace in the green. Chose a safe route to 26. Don't think I would have saved much had I gone straight, and I met several leg 7 runners searching for the flag, sometimes quite a way from it, so pleased with that choice overall. Shame not to be able to extend the legs over the last 1-2km, but that will double my resolve to stop running and start stretching and muscle training instead for a while. Unless the hamstring heals before regents park on Thursday... :). Not forgetting the cold and sore throat that means I've all but lost my voice now :(
Provisional results now show us just inside the top 850, so roughly halfway down the field. I think we'd have all taken that beforehand - well done team!
Saturday Jun 18, 2011 #
Event: Salpa-Jukola 2011
3 PM
Orienteering (Jukola training) 1:30:00 [2] **** 8.0 km (11:15 / km)
shoes: Oroc 340
Jogged to the nearby 'white' forest section, spurning the greener map option in the spirit of focusing on navigation in rocky areas with intricate contours. New team mates for the weekend Paul M and Liam came with me. They're running at night so choosing different routes. Respect to night leg runners - this is difficult enough by day!
Tuesday Jun 14, 2011 #
8 AM
swimming 27:00 [3]
Took it a bit easier than normal - very much still in recovery from the LAMM.
usual 100m warm up, half with kick float, then 8 x 50m, in a rather uninspiring set of times: 65, 53, 57, 56, 55, 57, 55, 56. 100m warm down.
usual 100m warm up, half with kick float, then 8 x 50m, in a rather uninspiring set of times: 65, 53, 57, 56, 55, 57, 55, 56. 100m warm down.