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Training Log Archive: OJ

In the 7 days ending Jul 17, 2011:

activity	#	time	miles		km		+m
Running	10	7:14:00	48.47	(8:57)	78.0	(5:34)	1750
Orienteering	6	6:31:34	26.1	(15:00)	42.0	(9:19)	1250	121 /	156c	77%
Circuits	3	30:00
Running Drills	1	10:00	0.62	(16:06)	1.0	(10:00)
Total	12	14:25:34	75.19		121.0		3000	121 /	156c	77%

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Sunday Jul 17, 2011 #

4 PM

Orienteering 1:40:00 [2] *** 8.0 km (12:30 / km) +200m 11:07 / km
spiked:68/80c

Desperate times call for desperate measures. 80 control course on Montagne de Bangne (I would have liked to do 100, but I ran out of map while planning). Mostly downhill and only 6.7km in a straight line, and I ran 100 mins, which wasn't all that bad - my hit rate was 68/80, or 85% with only 2 mistakes of over 30 secs - one 3 mins and one 2 mins. Having said that all the legs were so short that I couldn't go that wrong. This was mentally tough, but a lot of fun. Hurt my right heel by landing heavily on a sharp rock - now I have a matching pain in both feet.

Running 30:00 5.0 km (6:00 / km) +400m 4:17 / km

Uphill 400m to the start, downhill 200m from the finish.

Saturday Jul 16, 2011 #

10 AM

Orienteering 46:34 [4] 5.0 km (9:19 / km) +200m 7:46 / km
spiked:4/14c

Middle training with CZE and SWE on Le Revard and Le Creux mash up, planned by Mr Gueorgiou. I felt confident after yesterday afternoon, but this didn't go so well, lots of smaller mistakes and one biggie of 3 mins, almost 10 mins down on the best time. Still much to learn.

Running 25:00 [2] 5.0 km (5:00 / km) +150m 4:21 / km

Long run uphill to the start and back from the finish.

4 PM

Running 2:20:00 21.0 km (6:40 / km) +1100m 5:17 / km

Run up Margeriaz (mountain overlooking the WOC terrain) with GG and Doug. Started off up a really nice forest trail, which deteriorated after a few kms to become limestoney and rough, not unlike the training maps. Another couple of kms and we emerged out into the open to follow a stunning knife-edge ridge to a line of mini summits. Getting a bit tired by now, but we didn't fancy retracing our steps, so we ran down some ski slopes and back to the ridge via a gently climbing trail. Bit lucky with the route in the end, we were all struggling a bit with lack of food and water and resorted to wild berry hunting along the way. Saw a marmot at close quarters.

Friday Jul 15, 2011 #

10 AM

Orienteering 50:00 [3] 5.0 km (10:00 / km) +200m 8:20 / km
spiked:12/16c

Back to Le Creux for a French training course, 4km straight line. Managed far better with this and made few mistakes of note, at least compared with yesterday evening. Encouraging, but still some way off the holy grail of 10mins/km.

Running 20:00 [2] 3.0 km (6:40 / km)

4 PM

Orienteering 40:00 [5] 5.0 km (8:00 / km) +150m 6:57 / km
spiked:14/16c

Ran the Czech selection race course on Le Revard. This was more like it, I put a bit of pressure on myself and tried to actually race, which was fairly successful. A couple of mistakes but both small, and felt like I was going reasonably well in the terrain. This was a full on course with almost no path running and no easy controls, came very close to 10 mins/km with 40 for 3.9.

Running 25:00 [2] 5.0 km (5:00 / km)

Longer than intended warm up. No warm down.

9 PM

Circuits 10:00 [1]

On top of Le Revard, looking out over Aix les Bains.

Thursday Jul 14, 2011 #

10 AM

Orienteering 1:40:00 [3] 14.0 km (7:09 / km) +300m 6:27 / km
spiked:12/15c

Morning long distance session with the Swedes on Le Revard. It started very well through the nicer part of the terrain, then got very hard in the brashed, rocky stuff. I searched for one control for 10 mins, eventually found it in a bush in exactly the place I had been looking all along. Other than that, not too bad.

4 PM

Orienteering 55:00 [3] 5.0 km (11:00 / km) +200m 9:10 / km
spiked:11/15c

Le Creux in the afternoon - ran a training course from the CZE team and tried to practice map memory. It didn't really work - I got lost quite a lot. Not the most successful session ever.

Running 15:00 [2] 2.0 km (7:30 / km) +100m 6:00 / km

Warm up to the start.

Wednesday Jul 13, 2011 #

10 AM

Running 25:00 [2] 5.0 km (5:00 / km)

To Rach's and a bit of looping about to loosen off the legs before flying out to France.

Circuits 10:00 [1]

Tuesday Jul 12, 2011 #

1 PM

Running 49:00 [2] 10.0 km (4:54 / km)

Too noisy at work so came home via Parkwood Springs. Found a new path. Felt wiped out this morning, but better by lunchtime.

Circuits 10:00 [1]

Monday Jul 11, 2011 #

11 AM

Running 45:00 [3] 9.0 km (5:00 / km)

Cruise up the edge of Rivelin. Felt good after around 20 mins.

Running Drills 10:00 [3] 1.0 km (10:00 / km)

Short drills and sprint session to wake the muscles up.

6 PM

Running 1:00:00 13.0 km (4:37 / km)

Up Rivelin, fartlek session using visualised legs on a French map to determine the lengths of effort with a minute cruise for recovery. 3-5 mins per effort, felt very tired at the start and my foot hurt at the end.

C • Snap! 3

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