Training Log Archive: Roger GIn the 7 days ending Jul 9, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Jul 9, 2017 #
Walk 1:00:00 [2] 4.0 km (15:00 / km) +400m 10:00 / km
shoes: Brooks Ghost 9 2017
Swimming 30:54 [3] 1.3 km (23:46 / km) +3m 23:28 / km
Saturday Jul 8, 2017 #
Running Warm-up 7:55 0.87 km (9:08 / km) +54m 6:58 / km
ahr:114 max:131 shoes: Integrator 2017
Orienteering 1:21:28 8.42 km (9:40 / km) +562m 7:15 / km
ahr:147 max:164 shoes: Integrator 2017
Physical but very enjoyable race, a bit cleaner than the other days loosing around 7 minutes mistakes / route choice.
Ended up 10th overall.
Time losses
#1 2 minutes - poor route choice missing less climb path route
#4 40 sec - too high on contouring leg
#5 2 minutes - direct route loosing 25m climb to then have a 175m climb in 500m rather than a more gradual climb on a path to the east.
#6 1 min a little low on tricky slope
#7 1min 30 just missed crag to right
# 15 1 min slow route
Friday Jul 7, 2017 #
Running Warm-up 4:47 0.61 km (7:48 / km)
ahr:106 max:132
Orienteering 1:20:40 10.0 km (8:04 / km) +386m 6:46 / km
ahr:155 max:169 shoes: Brooks Ghost 9 2017
8th 22minutes down
Clean for first 50 minutes taking care, maybe loosing 1 minutes on route choose in open hillside.
Crossed road into tricky end section and completely blew up at #17 - didn't confirm attackpoint and wandered into difficult mixed open area and took time to come out and relocate - 8 minutes lost. Next one needed to take care counting rocks but just missed to left and had to come out 40m climb higher to relocate on path - 4 minutes
Frustrating to turn good run into rubbish run in last 3 controls
Swimming 20:15 [3] 0.7 km (28:58 / km)
Thursday Jul 6, 2017 #
Running Warm-up 12:45 [3] 0.78 km (16:23 / km) +18m 14:40 / km
Orienteering 53:49 [3] 6.89 km (7:49 / km) +221m 6:44 / km
shoes: Integrator 2017
First control looking for crag, control marked on a source, wrong control code?? Wrong map - m35 not m40 but had stood in front of m40 box?
Carried on through course but not focused and had a shocker
2 minutes #1 sorting out wrong code / map
2 minutes # 5 not following bearing
10 minutes! # 7 no attackpoint no idea on a slope with loads of ditches, control hidden in one of them
2 minutes not navigating into control
30 sec not navigating
Hmm not helped having wrong map but poor performance
Wednesday Jul 5, 2017 #
Running Warm-up 15:36 2.44 km (6:23 / km) +15m 6:12 / km
ahr:116 max:140 shoes: Brooks Ghost 9 2017
Orienteering 18:43 3.81 km (4:55 / km) +85m 4:25 / km
ahr:162 max:181 shoes: Brooks Ghost 9 2017
5th 1min 20 down - 18.41
Lost 20 sec #1
10 sec #2
15 sec # 11
10 sec #20
Cleanish run on a more tricky sprint area with a tough 70m hill rep thrown in.
Very pleased to get 3rd overall and win lots of pasta, cheese and the 4 largest apples known to man (had to carry from event on day 4)
Walk 1:15:00 [3] 6.0 km (12:30 / km) +350m 9:41 / km
shoes: Brooks Ghost 9 2017
Tuesday Jul 4, 2017 #
Running Warm-up 21:55 3.75 km (5:51 / km) +47m 5:30 / km
ahr:125 max:154 shoes: Brooks Ghost 9 2017
Orienteering 16:09 3.49 km (4:38 / km) +57m 4:17 / km
ahr:162 max:180 shoes: Brooks Ghost 9 2017
Alpine village with old residential streets to start then easier park section and larger roads to end. Pretty clean loosing around 20 seconds from hesitancy early on.
Running Warm-up 17:38 1.63 km (10:50 / km) +17m 10:18 / km
ahr:119 max:149
Swimming 16:39 [3] 0.63 km (26:38 / km) +19m 23:05 / km
Monday Jul 3, 2017 #
Running 36:16 5.66 km (6:25 / km) +222m 5:22 / km
ahr:121 max:139 shoes: Brooks Ghost 9 2017
Swimming 34:15 [3] 1.5 km (22:50 / km) +3m 22:36 / km