In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Orienteering||3|| 2:46:36|| 13.15||(12:40)|| 21.17||(7:52)|| 489||28 /||34c||82%|
| ||Core strength exercises||1|| 20:00|
| ||Total||4|| 3:06:36|| 13.15|| 21.17|| 489||28 /||34c||82%|
|averages - sleep:9|
Orienteering race (Sams Creek OY2) 1:15:16  **** 8.43 km (8:56 / km) +379m 7:18 / km
ahr:150 max:180 spiked:12/16c slept:10.0 (injured)
Long Red course with what felt like a punishing amount of climb given the week I'd already had. Felt stuffed from the start. Learning from yesterday decided to take it more slowly to Control 1 and generally just relax and enjoy the race a bit more. Must be a good strategy because I didn't lose map contact all race, and although a couple of route choices might have been sub-optimal, it was definatley lack of energy that saw my times slip.
Still running in boots and walking all the downhill too.
Orienteering (Control collecting) 30:00  3.0 km (10:00 / km)
Orienteering race 1:01:20  **** 9.74 km (6:18 / km) +110m 5:57 / km
ahr:164 max:211 spiked:16/18c slept:8.0 (injured)
Two five minute mistakes today account for nearly all the time between the winner and I, plus to a lesser extent a lack of power in the legs and base endurance still.
Control 1: Totally missed a subtle saddle and ran well beyond and far too high. Started well and thought I had the leg in hand, checking off progress against other features on the map. But ran beyond and recovery/relocation was very poor.
Control 16: Should have measured and paced this leg through some flat and vauge terrain. Hadn't goen nearly far enough before stopping, and again recovery/relocation very poor.
Running in boots and walking downhills, although there was only one real downhill on the race today.
Core strength exercises 20:00 
Set of core strength exercises
Selection of ankle exercises
Still quite sore in the lower legs from Wednesday - serves me right for not warming down properly.
all weeks |