Training Log Archive: paul cIn the 7 days ending Apr 6, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
|
| ||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Saturday Apr 6, 2013 #
running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 11:40 [5] 2.3 km (5:04 / km) +40m 4:40 / km
shoes: Salomon speed cross 3
The course started around a few buildings but soon went into the forest. I hesitated to the first control as the compass that I had borrowed wasn't really pointing in any direction. After this I was clean to the end and it was very runnable in the forest. The only time loss was not spotting the route under the bridge but as I committed to my route is wasn't any more than a few seconds.
37 seconds down on Michael and in 3rd so no complaints there.
running warm up/down 5:00 [1] 1.0 km (5:00 / km)
shoes: Salomon speed cross 3
Orienteering race 41:19 [5] 5.7 km (7:15 / km) +160m 6:21 / km
shoes: Salomon speed cross 3
Changed to another compass that didn't seem right in the start lane and had to hold the map in my right hand as the compass was for a left hooker.
I stupidly went straight to #1 through all the crap. I was a bit off and it was hard to take a bearing in the other hand. I found 2 + 3 ok but then the compass took me to #5 instead of 4. At this point I forgot about the compass and used my left hand to hold the map.
I was fine after this but a bit scrappy in the control pick missing each one by about 10 seconds due to a rough estimate on direction.
I lost 20 secs on #10 in the unmarked depression and a bit more on #14 with shit direction.
Finished the course off ok but was hooped at the end up the hills.
It was a lovely course on a great runnable area.
Finished 7 mins down on Roark and 3 mins on the wrong side of the pack.
Friday Apr 5, 2013 #
running 30:00 [3] 4.53 mi (6:37 / mi)
shoes: Asics 2160 #2
Thursday Apr 4, 2013 #
walking 59:03 [2] 1.4 mi (42:11 / mi) +658m 17:09 / mi
(rest day) shoes: Asics 2160 #2
Wednesday Apr 3, 2013 #
running warm up/down 10:00 [2] 1.49 mi (6:43 / mi)
shoes: Asics 2160 #2
running intervals 16:00 [4] 2.49 mi (6:26 / mi)
shoes: Asics 2160 #2
I used the wind to push behind me on all of the reps and did the recovery into the wind. Felt good and back to normal.
running warm up/down 10:00 [2] 1.45 mi (6:54 / mi)
shoes: Asics 2160 #2
Tuesday Apr 2, 2013 #
running 40:00 [3] 6.17 mi (6:29 / mi)
shoes: Asics 2160 #2
Monday Apr 1, 2013 #
running 29:15 [2] 4.14 mi (7:04 / mi)
shoes: Asics 2160 #2