In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||orienteering||8|| 6:29:08|| 34.55||(11:16)|| 55.61||(7:00)|| 1257|
| ||running||11|| 3:10:45|| 23.67||(8:03)|| 38.1||(5:00)|| 193|
| ||Total||12|| 9:39:53|| 58.23||(9:58)|| 93.71||(6:11)|| 1450|
running warm up/down 10:00  2.0 km (5:00 / km) +40m 4:33 / km
orienteering 1:15:00  11.1 km (6:45 / km) +231m 6:07 / km
Total time about 1:18:00 ...that was pretty bad.
First loop was alright, a couple mistakes, but actually orienteering. Then I screwed up a longer leg, relocated attacked and hit a different ribbon. Then realizing looking for the next control, it wasn’t the right one. From there I ran in a direction to relocate and screwed that up some how, so needless to say I was mentally pretty destroyed for the rest of the training.
After that I was stuck in a rut I couldn’t get out of, running to the occasional wrong piece of tape and different controls on the map, so I would redo portions of the course. That allowed me to run 11k on a 6.5k course where generally you go very straight.
running warm up/down 5:00  0.84 km (5:57 / km)
orienteering 31:00  4.0 km (7:45 / km) +154m 6:30 / km
Intervals at an easy pace starting with Thomas, Adrian, and Emma. Brutalized the first few intervals, still to some extend carrying over the mess from the training before. The 3rd interval I finally started to show a few positives and improved on the last 2.
running 5:00  0.65 km (7:42 / km) +50m 5:33 / km
To the start
orienteering 9:00  1.2 km (7:30 / km)
Last interval was suppose to be at race pace. Made a mistake on the first control, but then managed to sneak ahead of everyone looking for the 3rd control or 24. Picked up the speed at the end when Anton passed me.
I feel like my cold is getting better, so let’s hope it keeps improving.
running 6:00  1.04 km (5:46 / km)
Running before and after the course
orienteering 33:00  4.93 km (6:42 / km) +177m 5:40 / km
Easy middle distance, at the same area as the middle distance. Only significant mistake was 3, and then a few controls towards the end where I initially ran to the wrong boulder/knoll.
I was focusing on knowing the exact feature and also trying to get a big picture of the leg before I left the control. I need to work on picking out some of the contour details underneath all the rocks and mess of vegetation on the map.
running warm up/down 5:00  0.85 km (5:53 / km) +30m 5:00 / km
To the start plus a little bit extra while waiting to start
orienteering 47:00  5.55 km (8:28 / km) +151m 7:27 / km
running warm up/down 15:00  2.5 km (6:00 / km) +50m 5:27 / km
About 10 minutes running, some exercises, and then a few minute cool down
orienteering 40:00  5.67 km (7:03 / km) +159m 6:11 / km
A really fun night orienteering session ...two things that don’t typically go together on this log
The training was at a tempoish pace in some less rocky, more open forest. I started 30s behind David, Thomas was 30s after me, and then Greg 30s begins him.
At the second control I ended up doing the loop in reverse running to 7 instead of 3. I’m fairly happy with my orienteering alone, following along well, just I kept making small mistakes in the circle. On number 9 I lost 60-90s after I didn’t see the tape, so Greg was just behind me, leading to me rushing the leg. So that is still something I must work on.
orienteering 1:22:47  9.63 km (8:36 / km) +335m 7:19 / km
running 17:00  2.82 km (6:02 / km)
orienteering 56:00  9.48 km (5:54 / km)
running warm up/down 17:00  3.2 km (5:19 / km)
orienteering 15:21  4.05 km (3:47 / km) +50m 3:34 / km
I’m happy with the sprint, clean run apart from a few 5s hesitations or initially taking a wrong street/alley and having to turn around.
Legs felt good, just felt I wasn’t hitting top speed in the race
running 30:00  5.4 km (5:33 / km)
Warm-up and cool down
running 47:45  11.88 km (4:01 / km) +23m 3:59 / km
Had planned to do a 60 min run with the middle 30 minutes at a 4 min/km pace, but my left big toe was sore this morning so I decided to make it shorter. Started at the 4 min/km pace and toe felt good running so did 40 mins and then slowly deaccelerated.
running 26:00  5.25 km (4:57 / km)
Easy run around my grand parents neighborhood. Went a way I have never been before and got a little lost. Also added a minute for the jog after strides
running 7:00  1.67 km (4:11 / km)
5 strides. Took the last few a minute cautious when I realized it wasn't the best idea to be sprinting across a blind bicycle intersection.
all weeks |