Training Log Archive: Roger GIn the 7 days ending Apr 20, 2014:
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Sunday Apr 20, 2014 #
1 PM
Orienteering race 1:11:27 [5] 12.48 km (5:43 / km) +279m 5:09 / km
shoes: Ice bugs 2013
JK Day 3 (Llangynidr)- 2nd on day and JK champion! Felt nervous to the first few controls missing 30 sec 1 and 2. Took care after this and solid until #8 and #9 loosing 3 minutes on bingo pits. Pushed hard after this for next 4. Lost concentration on final long leg #14. Knew I was right distance using a back bearing to the forest and road and then gambled on direction being much too high up the hill to find the control much relieved, having lost only 2 minutes. This could have been so much worse. Pushed hard to the end knowing had spare on Andy who had done 74 miles, but wanting to make sure.
5 minutes of mistakes but enough to get a 5 minute victory overall, very pleased. 30 years to get a JK title.
5 minutes of mistakes but enough to get a 5 minute victory overall, very pleased. 30 years to get a JK title.
Running 40:00 [2] 5.0 km (8:00 / km) +50m 7:37 / km
shoes: Ice bugs 2013
warm up to near and far starts
Saturday Apr 19, 2014 #
2 PM
Orienteering 1:07:30 [5] 12.7 km (5:19 / km) +350m 4:40 / km
shoes: Ice bugs 2013
Day 2 - 1st M40. Lost 1 minute at #1 getting into map. Ran well to long leg sighting Fraser which helped to keep pace up. Lost 30 seconds on next #13 and another 1 minute later on at #19. Very pleased to limit mistakes on technical area and running well. 3min 30 sec lead on Andy.
Running 30:00 [3] 3.0 km (10:00 / km) +120m 8:20 / km
shoes: Brooks 2014 Adrenaline
To and from start and back
Friday Apr 18, 2014 #
Event: JK 2014
2 PM
Orienteering race 14:52 [5] 3.36 km (4:26 / km) +37m 4:12 / km
shoes: Ice bugs 2013
JK Day 1 - Sprint, 2nd 41 seconds down on Andy. Lost time #3 10sec, #4 10 sec #8 10 sec, #17 15 sec #18 10 sec.
Total mistakes 50 seconds. Not running well today - sore throat and too much time in car
Total mistakes 50 seconds. Not running well today - sore throat and too much time in car
Running 40:00 [3] 5.0 km (8:00 / km)
shoes: Brooks Cascadia
warm up and down
Tuesday Apr 15, 2014 #
7 AM
Running 43:25 [3] 8.16 km (5:19 / km)
pre work run up Currie Hill and Water of Leith
Monday Apr 14, 2014 #
Gym 1:00:00 [3]
Pilates and Circuits
6 PM
Running 6:18 [3] 0.99 km (6:24 / km)