Training Log Archive: RichIn the 30 days ending Jun 30, 2013:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
Note
(rest day)
Saturday Jun 29, 2013 #
Note
(rest day)
Friday Jun 28, 2013 #
Running 25:59 5.5 km (4:43 / km) +17m 4:39 / km
ahr:136 max:147 slept:7.5 shoes: Adidas Adizero Adios 2
Running 38:36 8.0 km (4:50 / km) +65m 4:38 / km
ahr:130 max:144 (sick) shoes: Adidas Adizero Adios 2
Thursday Jun 27, 2013 #
Running 20:25 4.25 km (4:49 / km) +18m 4:43 / km
ahr:130 max:145 slept:8.0 weight:65.8kg (sick) shoes: Inov8 Road-X 255
Running 39:59 8.4 km (4:46 / km) +121m 4:27 / km
ahr:153 max:171 shoes: Inov8 Road-X 255
Wednesday Jun 26, 2013 #
Running 12:30 2.27 km (5:30 / km)
ahr:150 max:166 slept:8.0 weight:65.3kg shoes: Adidas Adizero Adios 2
Note
(sick)
Tuesday Jun 25, 2013 #
Running 31:39 7.18 km (4:25 / km) +36m 4:18 / km
ahr:141 max:155 slept:6.5 weight:65.3kg (sick) shoes: Adidas Adizero Adios 2
Running 32:00 6.72 km (4:46 / km) +83m 4:29 / km
ahr:135 max:143 shoes: Adidas Adizero Adios 2
Monday Jun 24, 2013 #
Note
slept:8.5 (sick) (rest day)
Sunday Jun 23, 2013 #
Orienteering race 1:54:27 [4] ***** 20.01 km (5:43 / km) +107m 5:34 / km
spiked:30/31c (sick) shoes: Inov8 X Talon 212 (3)
The Longest elite long race I have done I think and highly technical all the way although visibility was mainly pretty reasonable. Couldn't worry about my running speed due to cold and just had to navigate well. Plan was just to keep straight and in full map contact, unless there were obvious path routes to give my mind a rest, and use the larger hills to simplify. Spiked 1, small but minimal time loss on 2, spiked 3 and then just small directional error on the long leg (2km+) to 4 as I came out the marsh. Everything was good until I neared 7 at the end of another long leg (1.5km+). I lost concentration and map contact at a critical point as the terrain bacame more vague. It took me 3mins to relocate and find the control. Navigation was good from here up until the map exchange at 11 (~8.5km) although my running was still not great particularly on the physical stuff (marshes and hills).
Heard cheering for Hector (3min) and Doug (6min) as I started the 2nd half of the course and was caught coming out of 13. I used the opportunity to rest my brain and used Doug & Hector to 14 just checking to larger features and compass for progress. I expected D&H to continue at a greater pace than I could sustain after this but as we split off at 15 in the butterfly and I went with Doug the pace seamed to drop and could keep with Doug, albeit that I was about 30-50m behind for most of the time; I didn't have the speed to catch right back up. Occassinally went slightly different routes but it was mainly a case of running straight and picking out the features as per my original plan.
By 24 I was starting to get quite tired particularly as we crossed through the marsh leaving for 25. I considered the path but at this point I felt sticking with Doug was the better option and admit to pretty much blindly following on this one with just the odd point locating off the larger hills when they came along. 28 I had spotted the path route long before I got there, Doug and Hector who we had recaught by this stage, went straight through the march. I got to 28 not knowing whether I was ahead or behind D&H. Slog through more tough marsh to 29, I was really struggling and went wide left to avoid as much as possible as D&H recaught me, made about 45s over them to 28. Dug in to keep moving at a reasonable pace to the end with no errors.
Virtict, I was was really pleased bar one lapse in concentration with my technical performace, and feel this race will provide me with a good level of orienteering I want to be producing regularly. My running was not great due to my cold but there was nothing I could do about it, just wonder how I could have done had I been 100%. I felt I was orienteering and concentrating as well as I ever have and had my magnifier on the map for 90% of the time to stay in contact. Obviously no WOC, not this year. Awesome area and course though and very enjoyable in a painful kind of way.
Map: http://data.kalevanrasti.fi/maps/long_M.png
Running warm up/down 14:17 [2] 2.56 km (5:35 / km)
shoes: Inov8 X Talon 212 (3)
Running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov8 X Talon 212 (3)
Saturday Jun 22, 2013 #
Note
(sick)
Friday Jun 21, 2013 #
Running warm up/down 15:53 [2] 2.57 km (6:11 / km)
shoes: Inov8 ORoc 280 (2)
Orienteering race 57:30 [3] ***** 7.75 km (7:25 / km) +300m 6:13 / km
spiked:9/14c (sick) shoes: Inov8 ORoc 280 (2)
Cold still not good and didn't help at all but technically I was also very bad. Nearly at 1 but lost position and ended up losing 3min overshooting, lost another 1min at 3 through getting dragged right down the steep hill and having a long way to climb back up. Already Ralph had caught me (4min) here and was with James T too (2min man). Really struggling with running due to my cold, just didn't feel like the oxygen was getting to my muscles and the physicality of the area made things worse. Was trying to run and I think that put me off my navigation. Anyway, no chance of staying with James or Ralph how I was running and stumled me way though to 8 with just a small error at 5.
Hector caught me (6min) at 9 and we both made a mistake (~40s). Very tricky long leg to 10 and my direction was very poor taking me way off line to the right. Contoured back left though wasn't 100% sure exactly where I was. Thought I had worked it out but then couldn't find the control when I attacked it. Things didn't quite make sense so climbed back up the hill to relocate from the same point I attacked from, was where I though I was and this time spiked the control, just 30m or so from where I was originally. (5-6mins lost.
Jogged in from here losing another 30s or so on 13. Bad day all round. :(
Running warm up/down 2:00 [2] 0.35 km (5:43 / km)
shoes: Inov8 ORoc 280 (2)
Thursday Jun 20, 2013 #
Running 30:18 [1] 5.66 km (5:21 / km)
slept:8.0 shoes: Inov8 F-lite 195
Wednesday Jun 19, 2013 #
Orienteering 1:16:58 [2] **** 11.07 km (6:57 / km) +220m 6:19 / km
spiked:18/21c shoes: Inov8 X Talon 212 (3)
Orienteering 46:36 [2] **** 7.21 km (6:28 / km) +200m 5:41 / km
spiked:12/12c shoes: Inov8 X Talon 212 (3)
Tuesday Jun 18, 2013 #
Orienteering intervals 56:57 **** 7.52 km (7:34 / km) +250m 6:30 / km
spiked:15/21c shoes: Inov8 ORoc 280 (2)
Running 30:48 [2] 6.72 km (4:35 / km)
shoes: Inov8 F-lite 195
Monday Jun 17, 2013 #
Running warm up/down 4:30 [2] 0.86 km (5:14 / km) +20m 4:41 / km
shoes: Inov8 ORoc 280 (2)
Orienteering 51:46 [3] *** 6.96 km (7:26 / km) +160m 6:40 / km
spiked:15/18c shoes: Inov8 ORoc 280 (2)
Sunday Jun 16, 2013 #
Running warm up/down 25:00 [1] 4.0 km (6:15 / km)
shoes: Inov8 ORoc 280 (2)
Orienteering race 42:35 [4] *** 8.5 km (5:01 / km) +180m 4:32 / km
spiked:19/20c shoes: Inov8 ORoc 280 (2)
This was the neatly run. I started in a reasonable 48th position in a small pack that included Alekseyonoc, who belted passed me at NORT. This time I was determined to keep in contact. Pace was mental from the off and just about hung on until half way to 2. Two was gaffled and was on my own until we all converged into 3 which now included Halden 2 who we'd caught. Alekseyonoc got away as I drifted slight too left at 4 and hit the thick green. Good up to 7. 8 I had identified as potentially tricky but still screwed it up. Was left to start and knew though as I headed up the hill I knew I had no idea whether I was left or right. Spotted the rentrant I was hoping to see but turns out it was the wrong one. Eventually relocated off the top of the hill. Stable on the next two then stayed on the elephant track slightly too long to 11 which lost a few seconds through dog legging more than planned. Then put the burners on and was clean to the end bar the odd slight hesitation (investment) moving the team up 1 place.
Looking at the splits that one mistake cost me around 3:30, which would have been up with the big boys. Splits show my running speed was very good particularly through the last 8 controls or so. Per had a bad time on 6th leg but Gustav produced the goods as is tyical these days to pull us up to 40th - decent result for this young team I think.
Running warm up/down 10:00 [1] 1.8 km (5:33 / km)
shoes: Inov8 ORoc 280 (2)
Running 14:19 [1] 2.52 km (5:41 / km) +10m 5:34 / km
shoes: Inov8 F-lite 195
Saturday Jun 15, 2013 #
Orienteering 1:27:01 [3] **** 13.92 km (6:15 / km) +200m 5:50 / km
spiked:11/13c shoes: Inov8 X Talon 212 (3)
Friday Jun 14, 2013 #
Note
slept:4.5
Wednesday Jun 12, 2013 #
Running 31:34 [2] 6.82 km (4:38 / km) +45m 4:29 / km
slept:3.5 shoes: Adidas Adizero Adios 2
Tuesday Jun 11, 2013 #
Running 34:41 [2] 7.33 km (4:44 / km)
shoes: Adidas Adizero Adios 2
Running warm up/down 10:39 [2] 2.07 km (5:09 / km)
shoes: Inov8 F-lite 195
Monday Jun 10, 2013 #
Running 33:00 [2] 7.31 km (4:31 / km) +50m 4:22 / km
slept:6.25 weight:64.9kg shoes: Adidas Adizero Adios 2
Running warm up/down 4:20 [2] 1.05 km (4:08 / km) +25m 3:41 / km
shoes: Inov8 Road-X 233
Strength and Conditioning 45:00 [1]
shoes: Inov8 Road-X 233
Running warm up/down 4:05 [2] 1.05 km (3:53 / km)
shoes: Inov8 Road-X 233
Running 25:19 [2] 5.48 km (4:37 / km) +100m 4:14 / km
shoes: Adidas Adizero Adios 2
Running Drills 7:04
shoes: Adidas Adizero Adios 2
Running 13:50 [2] 2.89 km (4:47 / km) +45m 4:26 / km
shoes: Adidas Adizero Adios 2
Running hills 8:41 1.49 km (5:50 / km) +70m 4:43 / km
shoes: Adidas Adizero Adios 2
Running warm up/down 5:57 [2] 1.26 km (4:43 / km)
shoes: Adidas Adizero Adios 2
Sunday Jun 9, 2013 #
Running warm up/down 22:35 [3] 4.98 km (4:32 / km)
slept:8.5 shoes: Adidas Adizero Adios 2
Orienteering 17:18 [3] 3.61 km (4:48 / km) +45m 4:31 / km
ahr:152 spiked:22/22c shoes: Adidas Adizero Adios 2
Running warm up/down 20:08 [2] 4.22 km (4:46 / km)
ahr:135 shoes: Adidas Adizero Adios 2
Saturday Jun 8, 2013 #
Running warm up/down 15:00 [1] 2.0 km (7:30 / km)
shoes: Inov8 ORoc 280 (2)
Orienteering race 1:40:00 [4] **** 14.0 km (7:09 / km) +450m 6:09 / km
spiked:23/38c slept:8.0 shoes: Inov8 ORoc 280 (2)
Well this finished off a truly disastrous week of racing. Lots of small hesitations and errors early on before a 90s miss on an easy control at 6. Then started running the wrong gaffle in the phi loop not one but twice in the space of 4 controls, the first was around 90s error but the second was about 6 to 7 mins. More small errors on 15, 17, 18, 20, 23 and 24 but then managed to string together some decent orienteering and was pretty clean through the final 14 controls and even caught some positions back. Around 17-18mins of time loss though.
Lots of reelection to be done and improvement plans to make - not leased why I have been making stupid uncharacteristic errors this week.
Friday Jun 7, 2013 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 F-lite 195
Orienteering race 14:02 [5] *** 3.7 km (3:48 / km) +30m 3:39 / km
spiked:17/21c slept:7.5 shoes: Inov8 F-lite 195
Sprint qualifier in Turku. Feeling positive and focussed after the best nights sleep I have had in weeks -I felt this would be a good race. Started well quickly through the first two in 12 but then lost 10s at three expecting the control to be on my left not right along the path. Continued as I started through to 5 but the started losing control on the way to 6 as the style of buildings changed losing 10 at 6 and a further 15s at 8 encountering a deadend leaving 7. Just as I thought I was back on top of things I had a major brain loss moment near 9 thining I had come out on the path in the wrong place and running away from the control losing around 22-23s. Was clean to the end of the race with only time loss on a couple of routes each of a few seconds but the damage had already been done missing out on qualifying by 48s; a clean run would have about squeezed me through. Lots of big names not qualifying today. Team GBR did us proud today, but sadly not down to me as the only team member not qualifying. I will be making sure I do the training to get close to being a 15min 5km runner; that as where I need to be.
Running warm up/down 10:00 [1] 1.6 km (6:15 / km)
shoes: Inov8 F-lite 195
Running 27:24 [3] 6.19 km (4:26 / km)
shoes: Inov8 F-lite 195
Thursday Jun 6, 2013 #
Running warm up/down 4:00 [1] 0.8 km (5:00 / km)
shoes: Inov8 ORoc 280 (2)
Orienteering 1:03:13 [3] **** 7.33 km (8:37 / km) +200m 7:35 / km
spiked:14/18c slept:7.0 shoes: Inov8 ORoc 280 (2)
Running 2:51 [1] 0.5 km (5:42 / km)
shoes: Inov8 ORoc 280 (2)
Wednesday Jun 5, 2013 #
Running 32:12 [1] 5.68 km (5:40 / km) +80m 5:18 / km
shoes: Adidas Adizero Adios 2
Running warm up/down 13:25 [2] 2.91 km (4:37 / km)
shoes: Inov8 F-lite 195
Orienteering intervals 22:00 ** 4.93 km (4:28 / km) +40m 4:17 / km
spiked:15/15c shoes: Inov8 F-lite 195
Running warm up/down 14:54 [1] 2.94 km (5:04 / km)
shoes: Inov8 F-lite 195
Tuesday Jun 4, 2013 #
Running warm up/down 20:00 [2] 3.2 km (6:15 / km)
shoes: Inov8 F-lite 195
Orienteering race 18:40 [5] ** 5.0 km (3:44 / km) +80m 3:27 / km
spiked:23/24c shoes: Inov8 F-lite 195
Running warm up/down 8:00 [1] 1.4 km (5:43 / km)
shoes: Inov8 F-lite 195
Running 52:05 [2] 11.17 km (4:40 / km)
shoes: Adidas Adizero Adios 2
Monday Jun 3, 2013 #
Running 22:03 [1] 3.88 km (5:41 / km) +50m 5:20 / km
shoes: Adidas Adizero Adios 2
Running warm up/down 6:26 [2] 1.28 km (5:02 / km) +20m 4:40 / km
shoes: Adidas Adizero Adios 2
Orienteering 24:06 [3] *** 3.58 km (6:44 / km) +100m 5:54 / km
spiked:19/21c slept:8.0 shoes: Adidas Adizero Adios 2
Sunday Jun 2, 2013 #
Running 26:55 [2] 5.63 km (4:47 / km) +100m 4:23 / km
shoes: Adidas Adizero Adios 2
Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +120m 6:27 / km
shoes: Inov8 ORoc 280 (2)
Orienteering race 47:05 [4] **** 8.0 km (5:53 / km) +150m 5:23 / km
spiked:11/22c shoes: Inov8 ORoc 280 (2)
Another bad day at the office; not used to this Norwegian crap. Started steadily but was soon hesitating lots and wasn't anything like agressive enough. Picked it up after 4 and took significantly less regard for my safety and was going better through the tv leg and controls beyond. Unfortunately came very unstuck at 10 making a massive parallel error in a marshy re-entrant and lost around 3:45. Again running reasonably well considering how physical the terrain was but making lots of small errors which were quickly mounting up. On the positive side I seam to be running decently and the rest of the tour won't be this physical underfoot, I just need to get on top of the nav!
Running warm up/down 4:00 [1] 0.7 km (5:43 / km)
shoes: Inov8 ORoc 280 (2)
Saturday Jun 1, 2013 #
Orienteering 15:07 ** 2.72 km (5:33 / km) +30m 5:16 / km
spiked:18/18c slept:7.5 shoes: Inov8 F-lite 195
Running warm up/down 20:00 [2] 3.0 km (6:40 / km) +50m 6:09 / km
shoes: Inov8 X Talon 212 (3)
Orienteering race 17:08 [5] ** 4.0 km (4:17 / km) +50m 4:02 / km
spiked:17/20c shoes: Inov8 X Talon 212 (3)
After getting the fairly simple first two cleanly I completely ballsed up 3. Had no plan as I left 2, quickly established a half arsed plan which then changed about 4 times over the following 20 or so seconds as I had a major faff. Lost arounds 45 to 50s hear. Missed 7 and had to double back for that and was already 90s down at this point just 1/3 of the race. Through the arena and a change of technique as we headed through the housing estate. This had a bit of a feel of Loughborough Uni final to it but where therenI coped well here I didn't with hesitations and sub optimal routes. Running never felt right either and was on the edge of getting stitch the whole time; this shows in the splits. Dissappointing result and run.
Running warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Inov8 X Talon 212 (3)