Training Log Archive: RalphIn the 7 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
2 PM
O - Race race 1:38:02 [5] 17.9 km (5:29 / km) +250m 5:07 / km
shoes: X-Talons 212
JK Long. 5th 3.18 down to Matt Speake. 3rd overall.
I feel positive about this. Physically I was good, I felt strong at the end and was running well. Technically, I was not so good. No strong vision and attackpoint on 6 and consequently missed at least 2.30. I also missed on 15 where I was taking on a gel and not bothering to look at the map. A little bit scrappy on some other controls. Need to stop, take on, then refocus on the orienteering. Mentally, I was ok. I tried hard to refocus after my big miss and gradually managed it. Good training.
I feel positive about this. Physically I was good, I felt strong at the end and was running well. Technically, I was not so good. No strong vision and attackpoint on 6 and consequently missed at least 2.30. I also missed on 15 where I was taking on a gel and not bothering to look at the map. A little bit scrappy on some other controls. Need to stop, take on, then refocus on the orienteering. Mentally, I was ok. I tried hard to refocus after my big miss and gradually managed it. Good training.
Warm up /down 30:00 [2]
Saturday Mar 30, 2013 #
1 PM
O - Race race 30:56 [5] 6.5 km (4:46 / km) +290m 3:53 / km
shoes: X-Talons 212
JK Middle. 1st.
Initially I was not so pleased with my run, I made a silly mistake on 3 and got the routechoice wrong (17) (through not taking the time to look ahead) near the end. However, the more I think about my run and do my analysis the more I realise that in general I ran very well. I am getting annoyed about being 5m L or R and normally that does not concern me so I actually did run well.
I missed on 3 because my direction judgement was off, my compass was off (no clear attackpoint also) and poor map interpretation. However, as in Portugal I realised that something was going wrong before it did massively which is good. The same happened on 9 but I was very close anyway.
Initially I was not so pleased with my run, I made a silly mistake on 3 and got the routechoice wrong (17) (through not taking the time to look ahead) near the end. However, the more I think about my run and do my analysis the more I realise that in general I ran very well. I am getting annoyed about being 5m L or R and normally that does not concern me so I actually did run well.
I missed on 3 because my direction judgement was off, my compass was off (no clear attackpoint also) and poor map interpretation. However, as in Portugal I realised that something was going wrong before it did massively which is good. The same happened on 9 but I was very close anyway.
Warm up /down 35:00 [2]
Friday Mar 29, 2013 #
Event: JK 2013
1 PM
O - Sprint Race 13:48 [5] 3.6 km (3:50 / km)
shoes: X-Talons 212
JK Sprint. 4th. 29 behind Murray.
Disappointed with myself, it was a fairly simple area and I made mistakes. I was anxious in my orienteering, rushing through the stages without taking the time to make sure I was doing them properly (at least that is how I believe I felt).
In fairness I have not done any (serious) recent sprint training. In future if I wish to perform better I should be more serious with my training strategy beforehand.
Disappointed with myself, it was a fairly simple area and I made mistakes. I was anxious in my orienteering, rushing through the stages without taking the time to make sure I was doing them properly (at least that is how I believe I felt).
In fairness I have not done any (serious) recent sprint training. In future if I wish to perform better I should be more serious with my training strategy beforehand.
Warm up /down 35:00 [2]
Thursday Mar 28, 2013 #
5 PM
Run 36:54 [3] 5.94 km (6:13 / km)
shoes: Asics Hypers B&G
Easy run with Eric and some strides
Wednesday Mar 27, 2013 #
11 AM
Run 53:12 [3] 9.6 km (5:32 / km)
shoes: Asics Hypers B&G
Easy run with Eric in the Park
Tuesday Mar 26, 2013 #
Note
Flew back to London today for the JK
9 AM
Run 28:00 [4] 4.8 km (5:50 / km)
shoes: Asics Hypers
2 x 200m, 2 x 400m, 2 x 1.6km T, 2 x 200m.
Taper session, felt quite good, maybe ran a bit too fast on the last 200m.
Taper session, felt quite good, maybe ran a bit too fast on the last 200m.
Run 35:00 [3] 6.09 km (5:45 / km)
shoes: Asics Hypers