Training Log Archive: ShmintyIn the 7 days ending Sep 30, 2019:
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Monday Sep 30, 2019 #
11 AM
Cycling 1:10:00 [1]
Sunday Sep 29, 2019 #
8 AM
Running 6:23 [1] 0.78 km (8:11 / km)
shoes: Brooks 11
Trying to run...not even close to being a decision.
Saturday Sep 28, 2019 #
9 AM
Running 16:04 [2] 3.29 km (4:53 / km)
shoes: Brooks 11
90s harder
strides/turnarounds
strides/turnarounds
Drills 5:00 [0]
Orienteering 10:49 [5] 3.0 km (3:36 / km)
shoes: Inov8 X-Talon 210
World Cup Knockout Sprint
Switzerland
Zwingen
Heat 1
Made quite a few mistakes at the beginning but somehow got away with them.
1. Missed the steps I wanted, went a lot further than I expected. Others starting on my minute went down a driveway, I panicked, looked up and saw my control at the bottom of the driveway!
2. Missed the uncrossable purple on my rc and had to run a little bit longer, ran the fastest split...
3. Ran past 3 on the way into 2, then on the way out ran 20m past 3 before realising what I'd done (looking ahead too much).
4. Got to 6 and realised I'd misread 6 as 4. Luckily for me 6 was nearly on the optimum line to 4 so didn't lose much...
By now I was thinking I'd blown it but decided to put the effort in anyway.
Took poor route to 12, probably slower route to 16.
Came into the finish line and announced in 4th place, with 10 better world ranked people starting ahead on my heat I was a little surprised! Finished 5th on the heat 11s behind Vojtech.
Top 6 in heats also qualified for A final tomorrow.
Switzerland
Zwingen
Heat 1
Made quite a few mistakes at the beginning but somehow got away with them.
1. Missed the steps I wanted, went a lot further than I expected. Others starting on my minute went down a driveway, I panicked, looked up and saw my control at the bottom of the driveway!
2. Missed the uncrossable purple on my rc and had to run a little bit longer, ran the fastest split...
3. Ran past 3 on the way into 2, then on the way out ran 20m past 3 before realising what I'd done (looking ahead too much).
4. Got to 6 and realised I'd misread 6 as 4. Luckily for me 6 was nearly on the optimum line to 4 so didn't lose much...
By now I was thinking I'd blown it but decided to put the effort in anyway.
Took poor route to 12, probably slower route to 16.
Came into the finish line and announced in 4th place, with 10 better world ranked people starting ahead on my heat I was a little surprised! Finished 5th on the heat 11s behind Vojtech.
Top 6 in heats also qualified for A final tomorrow.
Running 11:26 [1] 1.95 km (5:52 / km)
shoes: Brooks 11
11 AM
Running 9:52 [2] 1.99 km (4:57 / km)
shoes: Inov8 X-Talon 210
+stides/turnarounds
Orienteering 8:13 [5] 2.27 km (3:37 / km)
shoes: Inov8 X-Talon 210
Quarter Final
Took a different route to #1 and panicked slightly as underpass wasn't as clear as I expected. Then settled into it, had expected gaffling though it was more obvious than I expected but still good as you couldn't really follow for a lot, you needed to navigate!
Got slightly confused on 6(75) as steps felt quite private and hesitated losing a few seconds.
Hit 11 just behind Gustav and from there on we had same forking to end, though I only realised this must be the case at 13. Going to 14 realised Piotr was also just behind me but then I felt there was a gap to the next person.
Going to 15 just sat behind Gustav, reading ahead rather than trying to get past him but in doing so I let Piotr get past. Thought I would go right on 16 but others went left and as I didn't think there was much in it went with them (in fact left was ~4s quicker apparently). We also didn't seem to flow particularly well which was probably helping Emil catch us, I could feel he was getting closer.
Running to 16 started feeling the hamstring, uh oh. Thought I'd make it though. I'd been watching some of the earlier quarters and knew I need to go left of the bush at the end of the bridge. Gustav went left but Piotr went right and then slipped as he went into the control. So I punched in second. By know the hamstring was very uncomfortable but still thought I'd make it through... Piotr went past and I knew Emil was close...I saw his hand go past me on the line but I wasn't sure what they measured...turned out he beat me by a few centimetres in a photo finish!
Bit annoying to lose out by so little (first 3 through to semis) but to be honest I couldn't have run the semi anyway.
What did I learn? You need good hamstrings for KO. Plus I need to practice by diving routine.
Result 19th=
https://eventor.orienteering.org/Events/ResultList...
http://obasen.orientering.se/winsplits/online/en/d...
Took a different route to #1 and panicked slightly as underpass wasn't as clear as I expected. Then settled into it, had expected gaffling though it was more obvious than I expected but still good as you couldn't really follow for a lot, you needed to navigate!
Got slightly confused on 6(75) as steps felt quite private and hesitated losing a few seconds.
Hit 11 just behind Gustav and from there on we had same forking to end, though I only realised this must be the case at 13. Going to 14 realised Piotr was also just behind me but then I felt there was a gap to the next person.
Going to 15 just sat behind Gustav, reading ahead rather than trying to get past him but in doing so I let Piotr get past. Thought I would go right on 16 but others went left and as I didn't think there was much in it went with them (in fact left was ~4s quicker apparently). We also didn't seem to flow particularly well which was probably helping Emil catch us, I could feel he was getting closer.
Running to 16 started feeling the hamstring, uh oh. Thought I'd make it though. I'd been watching some of the earlier quarters and knew I need to go left of the bush at the end of the bridge. Gustav went left but Piotr went right and then slipped as he went into the control. So I punched in second. By know the hamstring was very uncomfortable but still thought I'd make it through... Piotr went past and I knew Emil was close...I saw his hand go past me on the line but I wasn't sure what they measured...turned out he beat me by a few centimetres in a photo finish!
Bit annoying to lose out by so little (first 3 through to semis) but to be honest I couldn't have run the semi anyway.
What did I learn? You need good hamstrings for KO. Plus I need to practice by diving routine.
Result 19th=
https://eventor.orienteering.org/Events/ResultList...
http://obasen.orientering.se/winsplits/online/en/d...
Friday Sep 27, 2019 #
Event: World Cup Round 3
1 PM
Orienteering 25:22 [2] 4.9 km (5:11 / km)
shoes: Brooks 11
Model Map
Some faster sections
Some faster sections
Thursday Sep 26, 2019 #
8 AM
Running 30:34 [2] 7.23 km (4:14 / km)
shoes: Brooks 11
+strides
Wednesday Sep 25, 2019 #
8 AM
Running 27:19 [1] 5.25 km (5:12 / km)
shoes: Brooks 11
Strength and Conditioning 30:00 [1]
Half Squats 6x2sets 142.5,145kg
Step Ups 6x2sets 50,50,52.5kg
Deadlifts 6x2sets - 40kg
2x Skipping x30 / lunges 14kg / 30" box jumps
PressUps/SitUps
Step Ups 6x2sets 50,50,52.5kg
Deadlifts 6x2sets - 40kg
2x Skipping x30 / lunges 14kg / 30" box jumps
PressUps/SitUps
Tuesday Sep 24, 2019 #
1 PM
Running 15:17 [1] 2.95 km (5:11 / km)
shoes: Brooks 11
Drills 10:00 [1]
Running 5:04 [4] 1.7 km (2:59 / km)
shoes: Brooks 11
100x3
400
1000
flites
~100x2 on grass
400
2x100
400
1000
flites
~100x2 on grass
400
2x100
Running 2:03 [5] 0.7 km (2:56 / km)
shoes: Invo8 F-lite
Running 14:45 [1] 2.81 km (5:15 / km)
shoes: Brooks 11