Training Log Archive: bartholemeuIn the 7 days ending Aug 17, 2015:
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Monday Aug 17, 2015 #
Swimming 40:57 [2] 1.8 km (22:45 / km)
Trying to sortout a habit i have of using a 3strokes/1stroke breathing pattern.
Felt a lot better than last swim, and not as slow.
Sunday Aug 16, 2015 #
Running warm up/down 4:16 0.68 km (6:15 / km) +31m 5:06 / km
ahr:137 max:149 shoes: Salomon SpeedCross
Orienteering race (Middle) 1:08:00 **** 6.74 km (10:05 / km) +275m 8:23 / km
ahr:157 max:188 shoes: Salomon SpeedCross
Had a very slow/cautious start (1-6), getting used to how much i should be sticking to paths, how wide the river was, how green is green etc.
At some stage while tracking to 5, i started trying to find 6 and only realised after getting pretty confused.
2 of the later controls (14 & 20) i got very lucky. i couldn't identify a good attackpoint, and kinda did it by feel, and luckily saw people ahead in the correct spot.
Got on the wrong side of an earth wall later on, not sure what happened there, it was a mess of trails, but realised and corrected ok.
68 minutes is well down on the time (probably 20mins down on the lead?), but felt a lot more confident out there, and kept map contact over the majority of the race, which is a good feeling.
Looking at splits, i was in a lot better flow in the second half of the course. Over the first half, my splits were closer to 2x the fastest runner, while in the second half, were closer to +15-30 seconds which i'm happier with.
Running warm up/down 3:32 0.49 km (7:11 / km) +11m 6:28 / km
ahr:149 max:158 shoes: Salomon SpeedCross
Saturday Aug 15, 2015 #
Running warm up/down 5:26 1.1 km (4:56 / km) +1m 4:54 / km
ahr:143 max:161 shoes: GT2000 Yellow
Orienteering race (Sprint) 20:37 * 4.5 km (4:35 / km) +8m 4:32 / km
ahr:170 max:177 shoes: GT2000 Yellow
Major Errors
8 - control was well hidden with "between two building" description not really helping
15 - A path sw of the building didn't exist
20 - mispunched, then realised, checked the number and corrected.
Running warm up/down 7:24 0.67 km (11:02 / km) +2m 10:52 / km
ahr:132 max:167 shoes: GT2000 Yellow
Running warm up/down 3:02 0.61 km (5:00 / km) +9m 4:40 / km
ahr:152 max:162 shoes: GT2000 Yellow
Orienteering race (Sprint) 16:42 [5] ** 3.3 km (5:04 / km) +79m 4:32 / km
ahr:166 max:180 shoes: GT2000 Yellow
Think i made the same mistakes that others did.
Main learning from these sprints was that i took some wide corners around building when they were the limiter for a straight track.
Major errors
1. realised quite late that i needed to go low
9. wrong route choice avoiding an area more complex than i could read in time
17. ran into an area completely surrounded by impassable walls. i'd seen the walls earlier and hadn't occured to me to check if they were marked as impassable. they were, so i had to go back the way i came.
Running warm up/down 5:29 0.89 km (6:08 / km)
ahr:143 max:147 shoes: GT2000 Yellow
Friday Aug 14, 2015 #
Running warm up/down 19:39 [1] 3.55 km (5:32 / km) +901m 2:26 / km
(injured) shoes: Gt2000 Black
Didn't really feel good, tight even at slow speeds, and tight right up to left hip. Think i'll be walking/jogging the sprints tomorrow... might aim to take it really easy and make zero mistakes.
Then see how i go for the middle on Sunday
Thursday Aug 13, 2015 #
Note
(injured)
Will do a short run test on Friday and decide how to approach the weekend.