Training Log Archive: Old_FoxIn the 7 days ending Apr 4, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Apr 4, 2010 #
4 PM
Orienteering 1:40:10 [4] 13.8 km (7:16 / km) +404m 6:20 / km
ahr:143 max:164 shoes: Salomon Racers
Nice OL training, normal course!
Warmup was hard in that it was almost 135 hm climb just to get to the start. Christine had started first, so I was running later and we (Markus and I) decided to run back to the hotel as an additional training.
The OL was good. Only mistake on the way to 4th control (I was too low) and then I struggled without the compass between 11 and 15. All in all very happy.
OL Part was 6,5 km in forest with 370 hm climb and 62 min 33.
Then got in the car and drove until we caught up with Markus and I got out and ran with him back to the hotel.
Running part was 7,3 km with 30 hm Climb in 37:39
I am soooooo buggered.
Warmup was hard in that it was almost 135 hm climb just to get to the start. Christine had started first, so I was running later and we (Markus and I) decided to run back to the hotel as an additional training.
The OL was good. Only mistake on the way to 4th control (I was too low) and then I struggled without the compass between 11 and 15. All in all very happy.
OL Part was 6,5 km in forest with 370 hm climb and 62 min 33.
Then got in the car and drove until we caught up with Markus and I got out and ran with him back to the hotel.
Running part was 7,3 km with 30 hm Climb in 37:39
I am soooooo buggered.
Saturday Apr 3, 2010 #
4 PM
Orienteering - Int. race (Sprint) 25:46 [4] ** 4.92 km (5:14 / km) +150m 4:33 / km
spiked:16/20c shoes: Salomon Racers
Ran the sprint race (1 out of 3). Wanted to be a little better than yesterday evening and it also turned out that we had the same course as the WA (which SBP was running, so had to beat her).
Warmup up with Thomas Rothauer, and then a bit round the start area to keep it nice and easy.
Race was relatively good. No mayor problems except small direction errors because I forgot the compass in my bag. The best time was almost 2 minutes faster..... Geez.
Didn't end up doing any warmdown........
Warm up was about 1.7 km in a little under 10 minutes then the race was 3.18 km in 15:46
Warmup up with Thomas Rothauer, and then a bit round the start area to keep it nice and easy.
Race was relatively good. No mayor problems except small direction errors because I forgot the compass in my bag. The best time was almost 2 minutes faster..... Geez.
Didn't end up doing any warmdown........
Warm up was about 1.7 km in a little under 10 minutes then the race was 3.18 km in 15:46
8 PM
Orienteering - Int. race (Night OL) 1:00:04 **** 10.21 km (5:53 / km) +207m 5:20 / km
ahr:157 max:171 spiked:20/26c shoes: Salomon Racers
Ra nthe night Orienteering Champs in Trentino. Very short warm up and then the race. Small bugger up right at the start as I wasn't informed if we were at the start triangle or if we had to run to it. Other than that I took it fairly easy - not full - and was happy with my run.
Only bummer point was that I got stuck in the church grounds between control 18 and 19 and wasn't able to get out - it was really weird. And to add insult, the battery fell out of my pocket and I lost my light and had to crawl around on hands and knees feeling for it in the leaves mess.
BUT.....
You can now call me Trentino night Champion in the M35 class - hee hee. Overtook the leader up until that stage just before the 21st control and didn't give up my lead from there - not that I knew it...... *grin*
Warmup was 600m in about 2 min 30
Race was 9,61 km in 57:34
Only bummer point was that I got stuck in the church grounds between control 18 and 19 and wasn't able to get out - it was really weird. And to add insult, the battery fell out of my pocket and I lost my light and had to crawl around on hands and knees feeling for it in the leaves mess.
BUT.....
You can now call me Trentino night Champion in the M35 class - hee hee. Overtook the leader up until that stage just before the 21st control and didn't give up my lead from there - not that I knew it...... *grin*
Warmup was 600m in about 2 min 30
Race was 9,61 km in 57:34
Friday Apr 2, 2010 #
10 AM
Orienteering 49:36 **** 6.16 km (8:03 / km) +402m 6:04 / km
ahr:150 max:168 shoes: Jalas Black FLX
Went down to Italy for a 4 day training camp. First training was just a easy OL to get into it :) I cut it a little short so that Christine would also get a run. It was very beautiful, although we had 1 cm of fresh snow all over the course.
Was a little off at 3 and struggled to actually find one or two controls because they were hidden behind trees on the first part of the course. On the second part I got overtaken by Franz and let myself drift a little. control 14 wasn't there, I missed 15 by a hairs breath and then ran from 17 to 19. Hee hee. But being the dutiful South African, I actually ran back to 18, and then returned to 19.
All in all a great little first OL in the year.
Was a little off at 3 and struggled to actually find one or two controls because they were hidden behind trees on the first part of the course. On the second part I got overtaken by Franz and let myself drift a little. control 14 wasn't there, I missed 15 by a hairs breath and then ran from 17 to 19. Hee hee. But being the dutiful South African, I actually ran back to 18, and then returned to 19.
All in all a great little first OL in the year.
5 PM
Orienteering (Course OL) 45:35 [2] *** 5.61 km (8:08 / km) +199m 6:54 / km
ahr:150 max:166 shoes: Jalas Black FLX
Another small course OL as Christine got to run first this time :)
I just ran the course with a few changes. They started collecting the controls early so I didn't get all the SI's, but did try to use the watch correctly. Unfortunately the GPS stopped working for some reason and I wasn't able to get it reconnected again, so the course is just a guess-t-mat.
Orienteering was very easy so no mistakes except for the wrong map in the area of control 46. It wasn't just a little out, it was seriously out (also form other people the opinion) and I ended up having to run 50 hm extra. This was also not the first time I have been on this map either.
I just ran the course with a few changes. They started collecting the controls early so I didn't get all the SI's, but did try to use the watch correctly. Unfortunately the GPS stopped working for some reason and I wasn't able to get it reconnected again, so the course is just a guess-t-mat.
Orienteering was very easy so no mistakes except for the wrong map in the area of control 46. It wasn't just a little out, it was seriously out (also form other people the opinion) and I ended up having to run 50 hm extra. This was also not the first time I have been on this map either.
7 PM
Orienteering (Sprint training) 30:00 *** 5.8 km (5:10 / km) +121m 4:41 / km
shoes: Salomon Racers
Did a sprint training in Levico Terme in the evening. I warmed up with markus about 2 km there and then the run was about 2 km long, followed by warming down with Markus 2 km.
Warmup was no problem - but legs are feeling very tired.
Sprint was shocking. Was just not into it - too tired and not concentrated enough. Made some pretty serious foul ups :)
Firstly my route for the entire run was stupid. I should have run in the other direction. Secondly I took controls in the wrong order, not in the "running logical" order and thirdly towards the end it was just too dark and I wasn't able to read the map correctly.
Oh well, you live and learn.
During the warm down with Markus, the body started to scream and told me that I had done too much today - oh it hurt.
Warmup was no problem - but legs are feeling very tired.
Sprint was shocking. Was just not into it - too tired and not concentrated enough. Made some pretty serious foul ups :)
Firstly my route for the entire run was stupid. I should have run in the other direction. Secondly I took controls in the wrong order, not in the "running logical" order and thirdly towards the end it was just too dark and I wasn't able to read the map correctly.
Oh well, you live and learn.
During the warm down with Markus, the body started to scream and told me that I had done too much today - oh it hurt.
Wednesday Mar 31, 2010 #
6 PM
Road Running (Hilly Running) 1:02:32 10.73 km (5:50 / km) +258m 5:12 / km
ahr:140 max:164 shoes: Asics GT-2140
Was supposed to be a long jog, but Markus ended up being VERY late and I had to be somewhere by 8 pm so we had to cut it short, and ended up running up some hills. Ran through a part of salzburg that would make a great map. Was nice to run with Arthur and Markus but as usual they killed me off :)
Ran along the Salzsach to get some extra distance.
Ran along the Salzsach to get some extra distance.
Monday Mar 29, 2010 #
6 PM
Road Running warm up/down (Easy Warmup) 16:30 [2] 3.0 km (5:30 / km)
ahr:134 max:147 shoes: Salomon Racers
Ran round the lakes as warm up. Was still feeling quite buggered from the weekend.
Track race (Tempo Track) 20:54 5.0 km (4:11 / km) vdot: 47.3
ahr:164 max:176 shoes: Salomon Racers
Was going to run the track, but I was just too tired so turned it into a tempo run over 5000m. First KM I felt like lead, and so it stayed. Had an internal goal to run under 21 minutes and so the last KM had to be pushed. Do not feel strong, but it's a remarkable improvement over the 5000m I ran earlier this year, so I can see a very definite improvement.
KM's were:
4:18 (ave 151)
4:16 (ave 162)
4:15 (ave 165)
4:08 (ave 169)
3:57 (ave 174)
KM's were:
4:18 (ave 151)
4:16 (ave 162)
4:15 (ave 165)
4:08 (ave 169)
3:57 (ave 174)
Road Running warm up/down (Easy warm down) 10:00 [3] 2.0 km (5:00 / km)
ahr:139 shoes: Salomon Racers
Easy round the lake again :)