Training Log Archive: RalphIn the 7 days ending Apr 12, 2009:
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Sunday Apr 12, 2009 #
O - Training race 1:05:44 [5] *** 10.5 km (6:16 / km) +390m 5:17 / km
spiked:27/28c shoes: Falcons
JK Classic
Best long race run I have ever had. Was really steady and focused on not making any mistakes. Only error was just being a bit high on 4, lost about 10 seconds. Felt really in control for nearly the entire course. Just need to find a little bit more speed in places.
1st on M20 - Hector 10601, Peter 10638
Best long race run I have ever had. Was really steady and focused on not making any mistakes. Only error was just being a bit high on 4, lost about 10 seconds. Felt really in control for nearly the entire course. Just need to find a little bit more speed in places.
1st on M20 - Hector 10601, Peter 10638
Saturday Apr 11, 2009 #
O - Training race 43:02 [5] *** 5.4 km (7:58 / km)
spiked:14/20c shoes: Falcons
JK Middle
What an awful run.
#2 - Got confused with the vegetation and went miles off line, then didn't read the contour details to find out where to go in.
#4 - Don't know what I was doing, should really read the map more
#5 - Thought the crags were going the other way and really should have taken a bearing or at least aimed off a bit
#6 - Oh dear... but the elites messed it up as well so may have been something going on.
#12 - Took no care in trying to find the control
#18 - Came off line and ended up on the veg boundary
Was orienteering well in places, i.e. uphill through the green to #3 and a good time to #7. Total time lost 6 minutes approx.
4th on M20 - OJ 3447, Sponge 3916, Kris 3857
What an awful run.
#2 - Got confused with the vegetation and went miles off line, then didn't read the contour details to find out where to go in.
#4 - Don't know what I was doing, should really read the map more
#5 - Thought the crags were going the other way and really should have taken a bearing or at least aimed off a bit
#6 - Oh dear... but the elites messed it up as well so may have been something going on.
#12 - Took no care in trying to find the control
#18 - Came off line and ended up on the veg boundary
Was orienteering well in places, i.e. uphill through the green to #3 and a good time to #7. Total time lost 6 minutes approx.
4th on M20 - OJ 3447, Sponge 3916, Kris 3857
Friday Apr 10, 2009 #
Event: JK 2009
O - Training race 17:58 [5] *** 3.2 km (5:37 / km) +5m 5:34 / km
spiked:25/26c shoes: Asics
JK Sprint
Was running really well and managing to stay ahead of myself for most of the course. However, on the long leg coming back I lost time through picking the wrong route and then took an even worse micro route. Was leading at pre warning but got confused and missed the turn for the penultimate control... ooo very angry.
2nd place in M20 - won in 1630 by some NZ, Rhodri did 1655, Hector did 1744 and Kris did 1812.
Was running really well and managing to stay ahead of myself for most of the course. However, on the long leg coming back I lost time through picking the wrong route and then took an even worse micro route. Was leading at pre warning but got confused and missed the turn for the penultimate control... ooo very angry.
2nd place in M20 - won in 1630 by some NZ, Rhodri did 1655, Hector did 1744 and Kris did 1812.
Tuesday Apr 7, 2009 #
Run intervals 10:00 [5]
shoes: Asics - Nimbus 10
2 x 5 min
Run warm up/down 30:00 [2]
Run 20:00 [3]
Monday Apr 6, 2009 #
Cycling 28:00 [3] 11.0 km (23.6 kph)
Run intervals 15:00 [5]
shoes: Asics
4 x 400m (2min) Extra
Did not feel good.
Did not feel good.