Training Log Archive: RichIn the 9 days ending Aug 9, 2009:
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Sunday Aug 9, 2009 #
Note
(rest day)
Saturday Aug 8, 2009 #
Orienteering race 1:02:23 [5] **** 9.0 km (6:56 / km) +320m 5:53 / km
ahr:184 max:175 spiked:24/27c shoes: VJ Twister #2
Another good run and only ~1min in mistakes. Feeling a little better again but still not at full lung capacity.
Running warm up/down 30:00 [2] 2.5 km (12:00 / km) +180m 8:49 / km
shoes: Inov8 Flyroc 310
Friday Aug 7, 2009 #
Orienteering race 45:07 [5] **** 8.0 km (5:38 / km) +130m 5:13 / km
ahr:181 max:191 spiked:18/22c shoes: Inov8 Flyroc 310
Good run today only ~1min time loss though still heavy lunged.
Running warm up/down 30:00 [2] 1.5 km (20:00 / km)
shoes: Inov8 Flyroc 310
Thursday Aug 6, 2009 #
Running warm up/down 40:00 [2] 5.0 km (8:00 / km) +20m 7:51 / km
shoes: Inov8 Flyroc 310
Orienteering race 57:02 [5] *** 9.13 km (6:15 / km) +60m 6:03 / km
spiked:24/29c shoes: Inov8 Flyroc 310
Much better running and navigation. Lost nearly a minute on #3 and was caught up by some swede in the chasing start. This pushed me to run harder and bar one error of ~45s and a few seconds here and there had a good run. Still felt like there was a gear that my body couldn't get into though particularly towards the end.
Tuesday Aug 4, 2009 #
Orienteering race 1:46:39 [5] 12.0 km (8:53 / km) +570m 7:11 / km
spiked:22/30c shoes: Inov8 Flyroc 310
My navigation on the first few in the forest was appaling losing 2mins at #1, 2mins at #2, 3mins at #3 and 1min at #5. After that it was much better and I felt my running was much improved today though still not 100%. Died severly on the final few uphill legs. Pretty happy with the long route choice leg.
Running warm up/down 40:00 [2] 3.5 km (11:26 / km) +100m 10:00 / km
shoes: Inov8 Flyroc 310
Monday Aug 3, 2009 #
Orienteering race 40:19 [5] 5.07 km (7:57 / km) +170m 6:48 / km
spiked:8/15c (sick) shoes: Inov8 Flyroc 310
Rubbish! Was one of the first off which wasn't great as some of the vegetation was pretty thick in places. I felt like rubbish; absolutely nothing in my lungs to get up the hills and was stumbling up many of them even just small hills. Also made big mistakes early on #1 (2.5mins), #2 (1 min) and #4(1 min) and some other mistakes later on including 40s at #10.
Running warm up/down 20:00 [2] 2.5 km (8:00 / km) +100m 6:40 / km
shoes: Inov8 Flyroc 310
Sunday Aug 2, 2009 #
Orienteering race 1:16:03 [5] *** 8.45 km (9:00 / km) +400m 7:17 / km
spiked:22/28c (sick) shoes: VJ Twister #2
Decent race but severely suffering on the hills with lots of cold still in me. A few mistakes on 1 (30s), 2 (50s) and 3 (30s) but after that pretty clean until near the end with another couple of slight wobbles. Looks like the best route for the long leg was to run along the inside of the wall. Oh well I executed my route pretty well apart from getting stuck in the windblown a couple of times.
Running warm up/down 25:00 [2] 3.5 km (7:09 / km) +50m 6:40 / km
shoes: VJ Twister #2