Training Log Archive: OJIn the 7 days ending Apr 8, 2012:
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Sunday Apr 8, 2012 #
8 AM
Running 15:00 [2] 3.0 km (5:00 / km)
Short one to get yesterday's race out of my legs. I still feel like I took a bit of a hammering, thanks Murray.
1 PM
Orienteering 1:32:30 [5] 13.0 km (7:07 / km)
JK long, Craig a Barns. Great terrain and a good course that kept you thinking all the way to the end. I started OK but made a big mistake on the way to no. 7 and sure enough Mark had me in his sights by the next control. Missed again in the green bit and he got in front. I managed to pull out a gap on the long run back up the hill and worked hard to extend it to the finish. Might have managed it if I hadn't screwed up again at 23 and 24. Probably the result I deserve after too little orienteering training. Great run from Doug and Scott was a well deserving overall winner, 'bout time he got his name on that trophy.
Running warm up/down 25:00 [2] 5.0 km (5:00 / km)
Saturday Apr 7, 2012 #
8 AM
Running 20:00 [3] 3.0 km (6:40 / km)
Morning run up the hill from the caravan park. Feeling OK really.
3 PM
Orienteering race 31:26 [5] 6.0 km (5:14 / km)
JK middle, Dunallastair. Set off cautiously to a tricky 1 and 2 and hit them OK, very surprised to see Murray coming inton no. 2 after a big mistake. He went off like a rocket and I went with him, trying to pick a slightly better line wherever I could to stay in touch. Unfortunately he didn't really put a foot wrong so I had to work very hard to hang on and he started to pull out a gap in the fast, easy orienteering after the spectator control. After busting a gut for the last few kms I was reduced to a pathetic stagger up some of the steep hills back to the finish. So all in all a good race, but a shame to be given such a schooling and not have to do more of the work myself. Miles off Scott, who was in a class of his own.
Running warm up/down 35:00 [2] 6.0 km (5:50 / km)
Friday Apr 6, 2012 #
Event: JK 2012
8 AM
Running 20:00 [2] 3.0 km (6:40 / km)
Easy shake out up Burnbanks from my parents' place. Still a bit tired but ready for action, I reckon.
Circuits 10:00 [1]
3 PM
Orienteering 15:30 [5] 4.0 km (3:53 / km)
JK sprint, Livingstone. Not very up for this after a long day of waiting and hanging out in a big shopping centre, not my idea of fun. But that changed as soon as I picked up the map and got into the challenge. Great area with some really tricky weaving between buildings and a great contoured section at the end. Biggest time loss came on 5, where I didn't get the right route, but it was hard to tell from the map how far you had to come back on yourself at the underpass and I'm yet to speak to anyone who did get the best route. Another 10 seconds or so near the end where I got lured by a line around some bushes that put me well off line. 4th, not bad but way off the pace of the top two.
Running warm up/down 30:00 [2] 6.0 km (5:00 / km)
Thursday Apr 5, 2012 #
3 PM
Running 50:00 [2] 9.0 km (5:33 / km)
HFW nice and easy via Crosspool.
Circuits 10:00 [1]
Wednesday Apr 4, 2012 #
5 PM
Running 25:00 [3] 5.0 km (5:00 / km)
Up to BHP feeling quite good, slippy in the slush at the top of the hill.
Running Drills 5:00 [3]
Was going to do a full set of drills but gave up. Trying to have a rest day for a change.
Circuits 10:00 [1]
Tuesday Apr 3, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, tired, tired, tired.
6 PM
Running 25:00 [2] 5.0 km (5:00 / km)
HFW, tired, tired. Only two this evening, that's progress.
Circuits 10:00 [1]
Monday Apr 2, 2012 #
10 AM
Running 2:13:32 33.0 km (4:03 / km)
Trans Pennine Trail session from home. Ran a warm up to Beeley then 50mins out at a decent pace (~12.4km), stopped off for a drink and jelly babies then ran back faster, maybe 85%, upped it to 95% for the last 5mins. About 4m/kms out (net uphill) and 3.40s back (net downhill). Felt better and better as the session went on, which was a nice surprise and not a peep from the knee. Good.
Splits:
TPT in Wharncliffe: 9.03
Pylon: 21.10 (12.05)
Pylon: 30.30 (9.19)
Sculpture: 40.23 (9.53)
Bridge after tunnel: 46.02 (5.38)
Turnaround at 50mins at Oxsprings (just after road): 50.00 (3.58)
Bridge before tunnel: 53.47 (3.47)
Sculpture: 58.53 (5.05)
Pylon: 68.47 (9.53)
Pylon: 77.08 (8.21)
End of TPT: 87.49 (10.40)
Rock in Beeley: 95.32 (7.42)
Splits:
TPT in Wharncliffe: 9.03
Pylon: 21.10 (12.05)
Pylon: 30.30 (9.19)
Sculpture: 40.23 (9.53)
Bridge after tunnel: 46.02 (5.38)
Turnaround at 50mins at Oxsprings (just after road): 50.00 (3.58)
Bridge before tunnel: 53.47 (3.47)
Sculpture: 58.53 (5.05)
Pylon: 68.47 (9.53)
Pylon: 77.08 (8.21)
End of TPT: 87.49 (10.40)
Rock in Beeley: 95.32 (7.42)
6 PM
Circuits 10:00 [1]