Training Log Archive: RalphIn the 7 days ending Sep 2, 2012:
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Saturday Sep 1, 2012 #
11 AM
O - Race 34:06 [5] 5.43 km (6:17 / km) +139m 5:34 / km
shoes: Icebug Spirit I
District Champs (DM) Middle Distance.
Race of 2 halves, first section made a lot of mistakes - second section ran a lot cleaner. This showed on the splits where I lost 4 min to EL over the first 9 controls but then only 1 over the last 8.
Race of 2 halves, first section made a lot of mistakes - second section ran a lot cleaner. This showed on the splits where I lost 4 min to EL over the first 9 controls but then only 1 over the last 8.
Thursday Aug 30, 2012 #
10 AM
O - Training 38:53 [3] 5.55 km (7:00 / km) +136m 6:14 / km
shoes: Icebug Spirit I
Brown only.
Felt good today, bit unsure in the circle on several occasions, biggest problem on 9 when the feature was much smaller than I expected.
http://img191.imageshack.us/img191/9824/qr20120830...
Felt good today, bit unsure in the circle on several occasions, biggest problem on 9 when the feature was much smaller than I expected.
http://img191.imageshack.us/img191/9824/qr20120830...
5 PM
O - Training 55:57 [5] 8.62 km (6:29 / km) +175m 5:54 / km
shoes: Icebug Spirit I
SNO training camp relay championships.
Quickly dropped by the group (EB, IL, RO, KO, EL) and resigned myself to running alone for the rest of the course. However, it turns out most of the group had forgotten how to orienteer and so I was actually in 3rd place after the 3rd control (long leg). I then ran with EB until half way to the 7th where we had a different gaffle, missed mine and got caught by KO. KO and I then ran together to the 11th (with different routes) which I then missed and he got a 1 minute lead. Then I missed 12 by a lot allowing EL past, but I also got in front of KO again. Finished 8 minutes down on RO and IL, 3 down to EB and 1 down to EL.
Felt I had run considerably further and longer at the end so fitness missing but pleased with how my foot and my orienteering is progressing.
Quickly dropped by the group (EB, IL, RO, KO, EL) and resigned myself to running alone for the rest of the course. However, it turns out most of the group had forgotten how to orienteer and so I was actually in 3rd place after the 3rd control (long leg). I then ran with EB until half way to the 7th where we had a different gaffle, missed mine and got caught by KO. KO and I then ran together to the 11th (with different routes) which I then missed and he got a 1 minute lead. Then I missed 12 by a lot allowing EL past, but I also got in front of KO again. Finished 8 minutes down on RO and IL, 3 down to EB and 1 down to EL.
Felt I had run considerably further and longer at the end so fitness missing but pleased with how my foot and my orienteering is progressing.
Wednesday Aug 29, 2012 #
9 AM
O - Training 1:03:59 [3] 8.28 km (7:44 / km) +237m 6:46 / km
shoes: Icebug Spirit I
Long line exercise. Tough at the end trying to read all the details but good training. Fell off the line in some green and then on a bit of a vague slope. Quite physical in places but absolutely gorgeous in others.
Tuesday Aug 28, 2012 #
6 PM
O - Training 56:56 [3] 8.89 km (6:24 / km) +217m 5:42 / km
shoes: Icebug Spirit I
Brown and blue only map - good training.
http://img198.imageshack.us/img198/9805/qr20120828...
Some wobbles on the routes and a few misses in the circle but getting a bit better at picking features.
http://img198.imageshack.us/img198/9805/qr20120828...
Some wobbles on the routes and a few misses in the circle but getting a bit better at picking features.
Monday Aug 27, 2012 #
10 AM
O - Training 40:23 [4] 6.41 km (6:18 / km) +89m 5:54 / km
shoes: Icebug Spirit I
SNO Home Training Camp. Day 1.
2 x Corridor exercise. Run as fast as possible whilst staying inside the corridor which is dead straight (about 14 minutes). Alternating the lead with Ivar. Some good sections - some mistakes. Tough
2 x Corridor exercise. Run as fast as possible whilst staying inside the corridor which is dead straight (about 14 minutes). Alternating the lead with Ivar. Some good sections - some mistakes. Tough
5 PM
O - Training 48:57 [3] 6.66 km (7:21 / km) +205m 6:22 / km
shoes: Icebug Spirit I
Switched to thumb compass for this training. 1 long leg out then group map memory exercise. Better training than I expected and got better at it by the end.