Training Log Archive: MCroneIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Running 30:51 [3] 7.01 km (4:24 / km) +54m 4:14 / km
Saturday Apr 29, 2017 #
Running 31:47 [3] 7.02 km (4:32 / km) +54m 4:22 / km
Thursday Apr 27, 2017 #
Running 50:45 [3] 12.01 km (4:14 / km) +71m 4:06 / km
shoes: Nike Pegasus 33 0317
Wednesday Apr 26, 2017 #
Running 46:47 [3] 10.17 km (4:36 / km) +60m 4:28 / km
shoes: Nike Pegasus 33 0317
Tuesday Apr 25, 2017 #
Running 1:01:51 [3] 11.69 km (5:18 / km) +38m 5:12 / km
shoes: Nike Pegasus 33 0317
Not such a bad session but wasn't feeling particularly quick.
10x500m all around 1:27. Rest was around 2:00 with a 3:00 rest after 5 intervals.
Warm up and down to the track (~4 km)
Running 19:37 [3] 4.01 km (4:54 / km) +16m 4:48 / km
shoes: Nike Pegasus 33 0317
Monday Apr 24, 2017 #
Running 1:00:03 [3] 14.1 km (4:16 / km) +80m 4:09 / km
shoes: Nike Pegasus 33 0317
Saturday Apr 22, 2017 #
Orienteering race (Royston Urban) 52:16 [3] 13.06 km (4:00 / km) +136m 3:48 / km
shoes: Flite BW 0612
Wednesday Apr 19, 2017 #
Running 41:05 [3] 9.18 km (4:28 / km) +58m 4:20 / km
Monday Apr 17, 2017 #
Orienteering race (JK Relay) 26:29 [3] 5.5 km (4:49 / km) +164m 4:11 / km
shoes: Inov8 Xtalon 212 0216
4-5: Silly error kind of overcompensating from my last mistake
8-9: Just too high and no pack to pull me to the right place!
12-13: tied with gg up the hill ;)
Again a pretty good race for me. Technically a lot easier than I thought it would be and so probably should have gone first runner. Pushed when I needed to, although could have been more confident in some places and pushed there too.
Overall a very good and consistent JK for me in the forest. Just need to work on the process and maintaining focus throughout (especially when running with other people!).
Sunday Apr 16, 2017 #
Orienteering race (JK Long) 2:00:43 [3] 21.54 km (5:36 / km) +331m 5:12 / km
shoes: Inov8 Xtalon 212 0216
2-3: Bit hesitant and stopped a little early.
3-4: Could have picked a better line here. Was not very runnable so went close to the path and then cut in along the earth wall.
13-14: Picked a good line but then couldn't quite see the control in the re-entrant. Just so happened to be a large clearing in the area that wasn't mapped which threw me off.
19-20: Picked a safe route because I wanted to get into the map. Could maybe have picked the green splotches a little better.
24-25: Just couldn't find the control, was ridiculous! I feel as if there was a large open area slightly to the south that was just mapped as white.
25-26: Lost focus and didn't know where I was so headed a bit too far to the north.
29-30: Was running with someone so lost my head to get ahead, stopped too early.
34-35: Was going well and broke away from the guy that I had stuck with through the technical controls. Missed the one path that I needed to take at the corner of the fence, was following the gully so though that I was in the right place. Should have woken up and actually acted when I saw the fence!
36-37: Just couldn't find the gap so had to go around...
Looking at the splits I actually had a good race in terms of fitness. Undoubtedly I can beat a lot of the field just on pure running. However, I really need to be more consistent with the navigation. Again, focusing on the process. I know the feeling when I can tick off features and I have a plan going into a control. Just need to make sure that that happens for every control.
Saturday Apr 15, 2017 #
Running 10:02 [3] 1.8 km (5:35 / km) +36m 5:05 / km
Orienteering race (JK Middle) 39:41 [3] 7.2 km (5:31 / km) +105m 5:08 / km
shoes: Inov8 Xtalon 212 0216
1-2: Didn't have a clear plan going to 2 and just took a bearing and followed it. Slowed down and hesitated a lot, losing quite a bit of time on this leg. Felt like forever before I got to the control. Did lose focus at one point which was why I wasn't completely sure where I was on the map.
2-3: Nailed it, picked off the features :)
3-4: Difficult running along the marsh, should have maybe picked a faster but slightly longer route!
5-6: Bit of hesitation here and didn't always know where exactly I was. Should have just gone in the general direction. Sometimes when I cut the corner of paths I lose confidence and I'm not too sure where I am. Need to work on this.
7-8: Horrible trying to pick the gap in the green. Just couldn't find it, but then the person that I had caught 2 minutes on at this stage led me through.
16-17: Lost concentration as I saw the bridge crossing with all of the tape and didn't turn off the path at that point. Very silly.
17-18: Map is wrong here. Definitely another ditch in between the erosion gully and the mapped ditch. Hesistant!
18-19: Could have cut the corner better here!
Overall actually not a bad race for me. Again focus is the key! I actually do quite well when I nail controls, so it is all about working on the process and getting rid of some bad habits.
Friday Apr 14, 2017 #
Orienteering race (JK Sprint) 16:57 [3] 4.35 km (3:54 / km) +5m 3:53 / km
shoes: Flite BW 0612
Start-1: Bit strange to put the control on top of the stairs for no reason, but no problems
5-6: Went south here which may have cost me some time due to lack of flow.
7-8: Before this control I was 7th and feeling strong. Somehow lost a little bit of focus and messed this up (down to 11th)
8-9: Mistake of the day. Saw my minute man and lost my head a bit. Followed him when he had already been to the previous control. Before I knew it I was almost at 10. Should have probably also gone north from 8-9 instead anyway. Very silly.
12-13: Another stupid mistake, but one which I can blame on the course setter and controller. Line from 12-13 went directly through an impassable wall making it impossible to see...
16-17: Hesitation here, should have just focused on flow and gone with it instead of trying to pick route choices.
17-18: again hesitation
Overall just not a great sprint race for me. Need to work on focus and flow, especially when using SI Air.
Thursday Apr 13, 2017 #
Running 10:32 [3] 2.51 km (4:12 / km) +17m 4:04 / km
Wednesday Apr 12, 2017 #
Running 38:53 [3] 9.01 km (4:19 / km) +71m 4:09 / km
Monday Apr 10, 2017 #
Running 29:36 [3] 7.01 km (4:13 / km) +43m 4:06 / km
Sunday Apr 9, 2017 #
Running 4:35 [3] 0.97 km (4:45 / km) +14m 4:26 / km
shoes: Inov8 Xtalon 212 0216
Orienteering 1:19:46 [3] 14.12 km (5:39 / km) +559m 4:43 / km
shoes: Inov8 Xtalon 212 0216
Saturday Apr 8, 2017 #
Running race (National Road Relay Champ) 29:15 [3] 8.52 km (3:26 / km) +103m 3:14 / km
shoes: Nike Pegasus 33 0317
Friday Apr 7, 2017 #
Running 13:41 [3] 3.01 km (4:33 / km) +12m 4:28 / km
shoes: Nike Pegasus 33 1216
Thursday Apr 6, 2017 #
Running 30:01 [3] 6.73 km (4:28 / km) +48m 4:19 / km
shoes: Nike Pegasus 33 1216
Tuesday Apr 4, 2017 #
Running warm up/down 32:14 [3] 5.08 km (6:20 / km) +26m 6:11 / km
ahr:123 max:156 shoes: Nike Pegasus 33 0317
Running intervals 26:30 [3] 5.73 km (4:38 / km)
ahr:150 max:183 shoes: Nike Pegasus 33 0317
3:02, 3:03, 3:03, 3:00, 3:00
Running warm up/down 13:39 [3] 2.83 km (4:49 / km) +17m 4:41 / km
ahr:132 max:144 shoes: Nike Pegasus 33 0317
Running 7:50 [3] 1.57 km (5:00 / km) +6m 4:54 / km
ahr:128 max:136 shoes: Nike Pegasus 33 0317
Monday Apr 3, 2017 #
Running 40:02 [3] 9.4 km (4:16 / km) +44m 4:10 / km
shoes: Nike Pegasus 33 1216
Sunday Apr 2, 2017 #
Running 1:42:32 [3] 23.16 km (4:26 / km) +158m 4:17 / km
ahr:135 max:162 shoes: Nike Pegasus 33 0317
Saturday Apr 1, 2017 #
Running 36:35 [3] 9.01 km (4:04 / km) +65m 3:55 / km
shoes: Nike Pegasus 33 1216