Training Log Archive: RichIn the 1 days ending Nov 15, 2009:
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Sunday Nov 15, 2009 #
Running warm up/down 35:00 [2] 3.5 km (10:00 / km) +180m 7:57 / km
shoes: Inov8 Flyroc 310
WU - to start plus drills
WD - walking/ jogging uphill back to the car park
WD - walking/ jogging uphill back to the car park
Orienteering long 1:24:38 [4] **** 12.0 km (7:03 / km) +520m 5:48 / km
ahr:164 max:177 spiked:16/28c shoes: Inov8 Flyroc 310
Black Course @ Eyam
Took farily easy and tries to concentrate on the orienteering. Started out ok but ended up a pretty poor run:
1,2 - fine;
3 - slightly right but visualisation good enough to quickly correct (~10s)
4 - poor bearing but again quickly corrected with good visualisation.
5 - Into deep heather, total lack of concentration drifted left, relocated without much confidence. I think staying low would have been much quicker and out of the heather. (~1-1.5min)
6 - 9 time loss on all and struggling physically in the deep heather. Poor bearings and visualisation on 7 and 9 particularly resulted in significant time loss (~1.5min and 1min).
10 - ok
11 - Have severe issues with the map going to this one. Ended up ~150m right but shouldn't have?
12-18 ok generally
19 - technical area very muddy and undulating making this area very physical navigated to and punched 24 first which was on the straight line to 19 plu very hesitant (~30s)
20 - Strange mapping and a little more time loss (~20s)
21 - 22 okish
23 - Got wrong hill initially (~20s)
24 - Had already been to this one but completely spooned it with a poor bearing (~45s)
25-finish ok
I think I find it quite hard to concentrate when I'm not going 100% and having a tough weeks training made concentration more difficult. A good work out anyway. Official climb on map was 285m; rubbish - I counted 520m optimum route and then there were many short sharp undulations making it even more physical. R.Calf v.stiff again.
Took farily easy and tries to concentrate on the orienteering. Started out ok but ended up a pretty poor run:
1,2 - fine;
3 - slightly right but visualisation good enough to quickly correct (~10s)
4 - poor bearing but again quickly corrected with good visualisation.
5 - Into deep heather, total lack of concentration drifted left, relocated without much confidence. I think staying low would have been much quicker and out of the heather. (~1-1.5min)
6 - 9 time loss on all and struggling physically in the deep heather. Poor bearings and visualisation on 7 and 9 particularly resulted in significant time loss (~1.5min and 1min).
10 - ok
11 - Have severe issues with the map going to this one. Ended up ~150m right but shouldn't have?
12-18 ok generally
19 - technical area very muddy and undulating making this area very physical navigated to and punched 24 first which was on the straight line to 19 plu very hesitant (~30s)
20 - Strange mapping and a little more time loss (~20s)
21 - 22 okish
23 - Got wrong hill initially (~20s)
24 - Had already been to this one but completely spooned it with a poor bearing (~45s)
25-finish ok
I think I find it quite hard to concentrate when I'm not going 100% and having a tough weeks training made concentration more difficult. A good work out anyway. Official climb on map was 285m; rubbish - I counted 520m optimum route and then there were many short sharp undulations making it even more physical. R.Calf v.stiff again.
Running long 1:10:49 [3] 9.5 km (7:27 / km) +165m 6:52 / km
ahr:135 max:158 shoes: Inov8 Flyroc 310
Run to Castleton from the event to meet Amy. Was pretty knackered in fairness, stopped off at Co-op in Bradwell for fodder to keep me going. Walked/jogged some of the uphills