Training Log Archive: OJIn the 7 days ending Feb 25, 2007:
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Sunday Feb 25, 2007 #
Orienteering race 35:00 [5] ***** 7.0 km (5:00 / km)
spiked:22/24c
NOAM middle distance. Really felt tired when I woke up this morning, but perked up a bit after an expresso at the race. Legs felt OK after a bit of a warm up and actually felt quite good during the race. Very fast start to the course through some sparse rock detail, then plunged into some really intense stuff. Made a couple of silly mistakes on straightforward controls when I lost concentration - need a good rest after this week, I am feeling a bit jaded.
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and warm down for the race.
Note
Long day of travelling - finally got home at about 1.30am after lots of driving. It was a great camp so thanks to Nails for sorting everything out and to all the group for providing motivation and being up for everything.
Saturday Feb 24, 2007 #
Orienteering race 1:15:00 [5] ***** 16.0 km (4:41 / km)
spiked:28/30c
NAOM day 1 and WRE - feeling surprisingly good today after a hard week. It was actually quite easy to feel good on this area, which was short grass and rolling hills covered in amazing rock detail. The map was perfect today and the first part of the course, which weaved in and out of a rocky labyrinth, was great. The last part was just flat out running accross fields and through the streets of Arez. Just a couple of smallish mistakes.
Running 30:00 [2] 5.0 km (6:00 / km)
Warm up and warm down for the race.
Orienteering race 15:00 [4] *** 4.0 km (3:45 / km)
spiked:14/15c
Night sprint around Nisa. The organisers made a really great atmosphere with music and entertaining commentary. Lots of locals were out to watch what was going on. Took the race as a training and ran comfortably - not too demanding technically but some good route choices and a tricky last part around the central square. A lot of fun despite tired legs.
Running 20:00 [2] 3.0 km (6:40 / km)
Warm up and warm down for the night sprint. I ran a lot of circles in the tiny, busy quarantine zone! Then hunted for food in the tiny town that was overrun with hundreds of orienteers. Subsisted mainly on cake and coffee today.
Friday Feb 23, 2007 #
Orienteering 45:00 [2] ***** 7.0 km (6:26 / km)
spiked:26/26c
Easy training near Sao Pedro. Cruised around a couple of loops, whole body feels tired - taking it easy today ready for a race tomorrow.
Orienteering 5:00 [5] ***** 1.0 km (5:00 / km)
spiked:7/7c
Sprinted hard round the shortest loop of the morning training.
Orienteering 45:00 [2] ***** 6.0 km (7:30 / km)
spiked:12/13c
Model map for the NAOM - very bad mapping of the rock detail, almost impossible to understand. Jogged round with Mike trying to understand something...hope it will be better tomorrow!
Thursday Feb 22, 2007 #
Orienteering 1:30:00 [4] ***** 15.0 km (6:00 / km)
spiked:50/52c
Long course on the Portugese champs area from last year. Different sand dune terrain with lots of vegetation detail and very fine contour shapes. Did a long course with a control pick added in the most technical part, going for the best possible spike rate, managed about 96%.
Orienteering 50:00 [3] ***** 8.0 km (6:15 / km)
spiked:20/23c
Map memory on a nice area near Fig da Foz. Stopped at the controls for a few seconds then ran the leg without looking at the map (although I needed to cheat a few times). I think I look at the map too often, maybe I should practise this a bit more. Bit of warm up and warm down.
Wednesday Feb 21, 2007 #
Orienteering 30:00 [1] ***** 3.0 km (10:00 / km)
Shadowing Kathy round one loop of the morning training. Nice runnable dunes, but tricky if you lose concentration.
Orienteering 55:00 [3] ***** 10.0 km (5:30 / km)
spiked:34/38c
The rest of the loops of the morning training. Ran one using my compass a lot to stay as close to the red line as possible, and the other with no compass still trying to go very straight. Easy with a compass, tricky without - what a surprise.
Running 20:00 [1] 3.0 km (6:40 / km)
Morning jog to the beach with Mike. It's sunny today - we deserve that!
Orienteering 1:15:00 [3] ***** 11.0 km (6:49 / km)
spiked:29/33c
More loops on the World Cup model map - nice terrain with some bushy parts to make things a bit harder. Short line course to start off then some intense control picking - I got very tired at the end of this session and made some stupid mistakes. Still, that's what we're here for.
Tuesday Feb 20, 2007 #
Orienteering race 45:00 [4] ***** 6.0 km (7:30 / km)
spiked:26/30c
Chasing start or 'rabbit day' of the POM. With a lot of big names not running all days it turned out that I started in 3rd place with a 3min gap to Damien in front and behind - a good chance to focus on my own race without too much distraction. Still I did a good job of using up my safety margin with a few small mistakes and I was looking over my shoulder at the half way point. This was the hardest day to run with rock and bushes everywhere and some of the controls hung in tiny crack inbetween boulders. Hung on to third, my legs are ready for a change of terrain after this!
Running 25:00 [2] 4.0 km (6:15 / km)
Warm up and down for the race. Dodging the odd sleet shower!
Orienteering 45:00 [2] ***** 8.0 km (5:38 / km)
spiked:17/17c
Stopped off at a sand dune area on the way to Marhina Grande. Some warming up then a nice gentle cruise round a really good area with small details and low visibility in places. Legs feeling tired but nothing too sore.
Monday Feb 19, 2007 #
Orienteering race 40:00 [4] ***** 5.0 km (8:00 / km)
spiked:23/27c
Wow! This was one of the best areas I have ever run on. The map was 1:7500 and for good reason - it would have been impossible to show all the details on any smaller scale. I started quite late and heard that the early times were close to 10 m/km. I took things slow and carefully and managed a pretty good run with only a few small mistakes. Once again a long way behind Thierry, who is setting some great times in this detailed terrain. I wonder how he manages to keep his speed so high without ever coming unstuck..?
Running 15:00 [1] 3.0 km (5:00 / km)
Morning jog with Mike and Rob to loosen up legs after yesterday's hard racing.
Running 40:00 [2] 6.0 km (6:40 / km)
Warm up and down for the middle distance. Climbed to the top of a rocky hill to see the view but the fog had closed in again before I made it to the top.