Training Log Archive: Jon XIn the 30 days ending Apr 30, 2017:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||
Sunday Apr 30, 2017 #
Note
(rest day)
Saturday Apr 29, 2017 #
Running warm up/down 14:15 1.93 km (7:22 / km) +38m 6:43 / km
ahr:111 max:132 shoes: VJ Falcon Aug 2015
Orienteering race 1:03:42 9.75 km (6:32 / km) +112m 6:11 / km
ahr:148 max:163 shoes: VJ Falcon Aug 2015
4th place!
Above expectation and nearly reaching my higher hopes...
Missed a track halfway to #2 and went way wrong, then missed the control in a panicky way once I corrected. As I came back to it I saw first Mark Lawson (2mins behind) and then Bill from a full 4mins back. Pretty disastrous start.
I knew Bill might catch me and knew I wanted to do my own thing if so, hadn't considered it might happen that early though. Could see him ahead through 3-4-5 but not in the bushy approach to #6, then again at 7-8 but I cut the last corner to #9 which was slower than anticipated, and so he was gone in the low vis stuff there and through to #10. Briefly saw him again when he wobbled at 12 but his track route to #14 was far faster than my straight route and I never saw him again.
Felt like I was going pretty well myself, and slowed down for care through the tricky looking low-vis controls at 16&17, then pushed hard once it opened out a bit again. A little wobble of 15-20secs at #20 but moving strongly through most of the final third, fastest splits on several legs (and in fact, fastest of all back from #14 through to the finish). Really feeling it up the gentle climbs to #23 and again to #24 but kept it going to the finish. Great feeling to be announced in the lead - especially as I thought Bill was somewhere ahead!
The lead lasted a minute before Bill finished, to run 60:30 (he dropped time at 16&17 which is where I passed, he could see me ahead for a bit after 17). Then two Swedes came in together to move into 1st and 3rd (59:15 and 61:14), but surprisingly that was it as none of the final six starters came in ahead of me.
So 4th place, pretty happy with that :) Really happy with how I ran after number 2.
With the big error at the start then there is a bit of 'might have been' but the splits show that to be true for plenty of others too...
Map http://archive.orienteering.org.nz/events/wmoc2017...
Routegadget
http://rg.orienteering.org.nz/gadget/cgi-bin/reitt...
Long - Final - Men 50 Final A - Splits
http://www.attackpoint.org/racesplits.jsp/race_243...
Running 13:42 [3] 2.46 km (5:35 / km) +5m 5:31 / km
shoes: Brooks Ghost Mar 2017
I could choose to get the hire car shuttle to the airport then wait in the rain to get the hotel shuttle back to almost the same place.
Or I could choose to run back to the hotel in full waterproofs, scoring a belated warmdown whilst also getting to the hotel while the restaurant was still open.
No contest :)
Friday Apr 28, 2017 #
Note
(rest day)
Looking forward to the final tomorrow, expecting a variety of terrain and lots of technical challenge!
Thursday Apr 27, 2017 #
Running 18:56 3.34 km (5:40 / km) +5m 5:38 / km
ahr:109 max:124
Orienteering race 51:06 6.85 km (7:28 / km) +137m 6:47 / km
ahr:142 max:159 shoes: VJ Falcon Aug 2015
The Russian who won yesterday did 46, Martin did 48 as did Todorov who won the sprint. Bill ran 54. In the other heat Al did 53 for 2nd place again.
Gave my 1min man a very nice ride virtually all the way round too, barely saw him but he was always there, stopping behind me every time I stopped to check things.
Tricky intricate terrain today, map here http://archive.orienteering.org.nz/events/wmoc2017...
Running 11:44 2.05 km (5:43 / km) +11m 5:34 / km
ahr:118 max:137
Wednesday Apr 26, 2017 #
Running warm up/down 18:13 3.15 km (5:47 / km) +3m 5:45 / km
ahr:109 max:126 shoes: VJ Falcon Aug 2015
Orienteering race 56:44 8.2 km (6:55 / km) +100m 6:31 / km
ahr:138 max:151 shoes: VJ Falcon Aug 2015
12th place (of 56)
Safe and steady through the potentially dangerous coastal strip early on, not as safe as it should have been at 11 and 12 (maybe 2mins then 3mins) but okay after that. Never running too hard.
28 to qualify so job half done ahead of tomorrow. Winner ran 46:42, Bill and Martin were 50 for 4th and 5th. Al second in the other heat.
Map http://archive.orienteering.org.nz/events/wmoc2017...
Running warm up/down 6:39 1.06 km (6:15 / km) +5m 6:06 / km
ahr:109 max:129 shoes: VJ Falcon Aug 2015
Tuesday Apr 25, 2017 #
Orienteering 55:55 [3] 5.24 km (10:40 / km) +28m 10:24 / km
shoes: Black Inov8 Apr17
Monday Apr 24, 2017 #
Running warm up/down 13:59 2.16 km (6:28 / km) +52m 5:46 / km
ahr:108 max:128 shoes: new Kinvara 2016
Orienteering race 19:24 3.48 km (5:35 / km) +14m 5:28 / km
ahr:144 max:161 shoes: new Kinvara 2016
Missed out control 15.
Plan to start in control, get in a good rhythm, push on at the end. Top 10 after 40% of the course, second fastest for the final 10% (back from the final radio). Not at all to plan for the other 50% unfortunately...
Slight confusion just attacking #8 and made. 90 degree error leaving it, round the wrong building and straight to a wrong control. Much confusion then compounded by out of bounds tape that I (wrongly) thought blocked the way I wanted to go. Similar tape problem at #11 O went further round than I needed. Then never saw #15 on the map and in fact for #16 was navigating to the finish circle not the control circle. Fixed it but then tried to go along the red line to #15, but still didn't realise had missed it and got very confused what had gone wrong with my route to #17.
Time as is would be 22nd, maybe 12th with one error removed, doing the whole thing properly would have been probably just sub 16 (worth 4th or 5th).
Great running from Al for silver (15:01) and bronze for Bill (15:33). Impressive gold time from the Bulgarian in 14;04. Martin ran 14:58 but ran straight past #3, about 5m or so from it (2-3-4 all in a line on similar features).
Beforehand top 20 was acceptable, top 10 would be good, and anything better was a bonus. A mispunch was not on the agenda :(
Running warm up/down 4:13 [3] 0.39 km (10:45 / km) +18m 8:43 / km
shoes: new Kinvara 2016
Sunday Apr 23, 2017 #
Running warm up/down 17:04 2.97 km (5:45 / km) +34m 5:26 / km
ahr:108 max:131 shoes: new Kinvara 2016
Orienteering race 20:27 3.26 km (6:17 / km)
ahr:139 max:157 shoes: new Kinvara 2016
Running 7:47 [3] 1.33 km (5:52 / km) +1m 5:50 / km
shoes: new Kinvara 2016
Saturday Apr 22, 2017 #
Orienteering 15:08 [3] 2.34 km (6:29 / km) +12m 6:19 / km
shoes: Brooks Ghost Mar 2017
Friday Apr 21, 2017 #
Note
Walked up Mount Manganui as a bit of exercise when we stopped for lunch.
Thursday Apr 20, 2017 #
Running 16:16 3.04 km (5:21 / km) +10m 5:16 / km
ahr:112 max:134
Orienteering 18:33 3.68 km (5:03 / km) +8m 5:00 / km
ahr:137 max:150
Running 15:34 [3] 2.71 km (5:44 / km) +7m 5:40 / km
Wednesday Apr 19, 2017 #
Running 9:24 1.53 km (6:09 / km) +24m 5:42 / km
ahr:118 max:139
Orienteering 1:06:54 8.69 km (7:42 / km) +163m 7:02 / km
ahr:133 max:150
Running 26:54 4.49 km (6:00 / km) +79m 5:31 / km
ahr:115 max:128
Tuesday Apr 18, 2017 #
Note
Monday Apr 17, 2017 #
Note
Sunday Apr 16, 2017 #
Running warm up/down 11:41 1.86 km (6:17 / km) +48m 5:34 / km
ahr:106 max:127 shoes: VJ Falcon Aug 2015
Orienteering 33:00 5.22 km (6:20 / km) +68m 5:56 / km
ahr:140 max:156 shoes: VJ Falcon Aug 2015
M45-54 relay, in a made-up-yesterday team with Martin and a random Aussie. A bit quicker off the mark and we could have had Quentin on last for an England team to take on the Australia and NZ teams!
Really nice dune terrain today, open and runnable but still surprisingly hard to make out landshapes (some scattered patches of pampas too).
Martin was back in 2nd a bit over 3mins down on Carsten, and I (about 20sec slower than Martin) got us up into 1st. Half decent run but with misses at #3 and #10, plus hesitant at a couple of others.
We were passed on last leg by Australia M45 team and NZ M50 team (Al-Guy-Bill) but took third place :)
Running warm up/down 6:57 1.02 km (6:49 / km) +14m 6:23 / km
ahr:115 max:121 shoes: VJ Falcon Aug 2015
Saturday Apr 15, 2017 #
Running warm up/down 8:27 1.11 km (7:37 / km) +37m 6:33 / km
ahr:103 max:125 shoes: VJ Falcon Aug 2015
Orienteering race 1:14:27 8.09 km (9:12 / km) +225m 8:05 / km
ahr:133 max:152 shoes: VJ Falcon Aug 2015
5th place today, a long way back on Bill in 1st (56:59) and Martin in 2nd (63mins).
Cool varied terrain with lots of 'cutty grass' (low-via head high pampas grass) in places.
Friday Apr 14, 2017 #
Running warm up/down 15:35 3.05 km (5:07 / km) +19m 4:58 / km
ahr:119 max:139 shoes: Black Inov8 Apr17
Orienteering race 17:44 3.26 km (5:26 / km) +22m 5:16 / km
ahr:147 max:160 shoes: Black Inov8 Apr17
4th place, winner Martin W 15:51
2nd Bill 16:08, 3rd Al C-W 16:45
Running okay but scrappy in the middle part plus ran to wrong control at #11 costing 20-25sec. Then tried to go from 21 back to 18 and lost another 40-45sec. Hmmmm.
Running warm up/down 15:38 2.85 km (5:29 / km) +30m 5:12 / km
ahr:121 max:132 shoes: Black Inov8 Apr17
Thursday Apr 13, 2017 #
Note
(rest day)
Wednesday Apr 12, 2017 #
Road biking 1:20:01 31.15 km (2:34 / km) +480m 2:23 / km
ahr:105 max:133
Running 51:22 10.65 km (4:49 / km) +163m 4:29 / km
ahr:129 max:153 shoes: Brooks Ghost 7
Tuesday Apr 11, 2017 #
Running 55:44 10.31 km (5:24 / km) +150m 5:02 / km
ahr:120 max:149 shoes: Brooks Ghost 7
Monday Apr 10, 2017 #
Road biking 1:23:14 [3] 19.01 km (4:23 / km) +192m 4:10 / km
Running 44:49 8.17 km (5:29 / km) +147m 5:02 / km
ahr:114 max:142 shoes: Brooks Ghost 7
Sunday Apr 9, 2017 #
Note
(rest day)
Saturday Apr 8, 2017 #
Note
weight:74.5kg (rest day)
Friday Apr 7, 2017 #
Running 50:30 9.13 km (5:32 / km) +191m 5:00 / km
ahr:116 max:139 shoes: Brooks Ghost 7
Thursday Apr 6, 2017 #
Running 54:11 7.55 km (7:10 / km) +321m 5:55 / km
ahr:120 max:153 shoes: Brooks Ghost Mar 2017
Luckily conditions were good so I managed to continue and even achieve session goals of all under 1:40 / 1:00 and with last two sets the fastest.
1:38; 0:57
1:39; 0:57
1:37; 0:56
1:34; 0:55
1:33; 0:54
Wednesday Apr 5, 2017 #
Running intervals 1:18:01 15.92 km (4:54 / km) +15m 4:53 / km
ahr:117 max:144 shoes: Brooks Ghost Mar 2017
Tired, hills tomorrow will be tough...
Tuesday Apr 4, 2017 #
Running intervals 1:43:36 20.33 km (5:06 / km) +81m 5:00 / km
ahr:124 max:143 shoes: Brooks Ghost Mar 2017
Ran out from work to Braehead/Bannockburn and did 5 sets of sprintervals, ran back.
31:36 out to start
7:35; 1:33 recovery
7:09; 1:41 recovery
7:26; 2:14 recovery
4:22; 4:44 jog and recovery
3:30
31:45 back to car
Pace not too bad but a bit weary from weekend, never got heart rate very high at all.
Monday Apr 3, 2017 #
Pilates 30:00 [2]
weight:75.4kg
Circuits 30:00 [3]
Running 30:36 [3] 5.6 km (5:28 / km) +45m 5:15 / km
shoes: Brooks Ghost Mar 2017
Sunday Apr 2, 2017 #
Running warm up/down 14:00 [3] 2.45 km (5:43 / km) +51m 5:11 / km
shoes: VJ Falcon Aug 2015
Orienteering 1:22:25 7.74 km (10:39 / km) +348m 8:41 / km
shoes: VJ Falcon Aug 2015
Some good things and some really very bad things in this run. Two massive errors on the two longest legs, each of around 5mins. Two other errors of almost 2mins each. I know why all of them happened....but it would be better to prevent them in the first place!
Also 30s at #2 when went to right place but not confident when didn't see the flag immediately, and a couple of sub-optimal routes.
On the plus side, decent splits when brain was engaged, and running okay. Fair to say Winsplits makes much more pleasant reading when 'time without mistakes' is selected....
Running warm up/down 10:07 [2] 1.55 km (6:32 / km) +15m 6:13 / km
shoes: VJ Falcon Aug 2015
Saturday Apr 1, 2017 #
Running warm up/down 6:59 [3] 1.18 km (5:54 / km) +12m 5:37 / km
shoes: VJ Falcon Aug 2015
Orienteering race 34:10 [5] 5.04 km (6:47 / km) +153m 5:53 / km
shoes: VJ Falcon Aug 2015
Tessa won in 30, Charlie was first old man in 32:50.
Forgot to warm down.