Training Log Archive: Jon XIn the 1 days ending May 31, 2018:
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Thursday May 31, 2018 #
5 PM
Running warm up/down 8:21 1.3 km (6:24 / km) +44m 5:28 / km
ahr:108 max:120 shoes: Brooks Ghost 10
Jog up from the car
Orienteering 21:20 3.77 km (5:39 / km) +84m 5:05 / km
ahr:131 max:151 shoes: Brooks Ghost 10
Hallglen East with Rog.
Ran the Sprint Scotland Men Open from 2016 starting 90s apart. Quite hilly!
Course conveniently had a map exchange so ran first part (10:12), short rest (2:18), second part (11:17).
Pretty tricky and intense but generally okay - forgot compass but barely noticed, got Rog in sight near the end and immediately lost discipline with wobbles on route execution for the next then route selection two later.
Ran the Sprint Scotland Men Open from 2016 starting 90s apart. Quite hilly!
Course conveniently had a map exchange so ran first part (10:12), short rest (2:18), second part (11:17).
Pretty tricky and intense but generally okay - forgot compass but barely noticed, got Rog in sight near the end and immediately lost discipline with wobbles on route execution for the next then route selection two later.
Orienteering 17:13 3.65 km (4:43 / km) +3m 4:42 / km
ahr:135 max:150 shoes: Brooks Ghost 10
Straight across to Hallglen West for the other Sprint Scotland 2016 course.
Similar story - map exchange so ran it as two parts with short gap in between.
First part 11:09, rest 3:31, second part 6:04.
I started first this time, 90s ahead for the first one and 45s ahead for the second one (which was shorter as we ran 16-20 and missed out the short loop on the grassland hill).
A bit flatter and a bit simpler. Biggest error was getting confused by the crossover on part 1, ran past 15 almost to 11, then thought I was going to 15 so ran back, then realized I was indeed supposed to be going to 11 after all (-20s). Also bad on route selection to #9 (out to the north), route turned out okay but fortunate as I had not read ahead properly and seen that all the alleys were dead ends. One minor one near the end when I missed a turning and so ended up on slightly longer route (-10s).
Similar story - map exchange so ran it as two parts with short gap in between.
First part 11:09, rest 3:31, second part 6:04.
I started first this time, 90s ahead for the first one and 45s ahead for the second one (which was shorter as we ran 16-20 and missed out the short loop on the grassland hill).
A bit flatter and a bit simpler. Biggest error was getting confused by the crossover on part 1, ran past 15 almost to 11, then thought I was going to 15 so ran back, then realized I was indeed supposed to be going to 11 after all (-20s). Also bad on route selection to #9 (out to the north), route turned out okay but fortunate as I had not read ahead properly and seen that all the alleys were dead ends. One minor one near the end when I missed a turning and so ended up on slightly longer route (-10s).
Running warm up/down 3:33 0.46 km (7:44 / km)
ahr:104 max:122 shoes: Brooks Ghost 10
Back to the car through Callendar Woods.