Training Log Archive: roarIn the 1 days ending Mar 26, 2017:
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Sunday Mar 26, 2017 #
1 PM
Running (road) warm up/down 11:28 1.48 km (7:45 / km) +35m 6:55 / km
ahr:119 max:137 shoes: Inov8 ORoc 2017
Jog to the start. Taking it easy trying to warm up slowly. Got a few strides and drilly things in too. Feeling not trés bad really.
Orienteering race 2:07:35 **** 16.18 km (7:53 / km) +290m 7:14 / km
ahr:150 max:164 25c shoes: Inov8 ORoc 2017
Long distance IF Rigor dubbeln
winsplits
Started ok, took my time on 1 to get it right and pick a route. Small miss on 2 but caught my 8 minute man (Joel) and another guy on a huge mistake. Kept my head for 3,4,5 even if on 5 I knew I was in the right place but couldn't see it. The effect of this was I rushed out of 5 and just looked at my compass on the long leg. I didn't do that very well and Joel followed my line. Got back on eventually but it was sloppy. Joel passed me at the tower and initially went more left than me. Then he went more right with someone else and I got pulled ending up going through this totally unnecessary heavy marsh. I only roughly knew where I was in the slope then and stopped way way too early. Dropped probably 5 mins on all this. Remembered what I was doing then and concentrated on my own everything. Joel was too far right so I spiked 7. Then I ran up the hill to 8 and realised that physically I was alright actually. Tried to push on a bit then, 9, 10 good and took my gel with some water at 11. Joel went in front then again and I stopped paying 100% attention. 2 min mistake as a result being too low. Very slight misses on 13 and 14 meant Joel caught me again for the long leg to 15. Three solid long legs then to the other side of the map with some tasty steep climbs. I felt confident on 19 and led it out but missed it bringing some guys passing us out with me. Worked hard on 20 to get back to Joel. Picked straight on 21, maybe climbed too much but went ok. 22 I thought was the end of me. Really struggled to stay with Joel on the hill and he disappeared. Got it just after him as he came from more right. I wanted to finish in front of him (last leg practice) so stayed behind to pounce on any miss on 23. It happened so I took it and pressed on. On the path to 24 Albin came past and I hung onto him for 300m to 24 so I had the gap. Then run to the end.
Better than yesterday. Fewer mistake controls but still two big ones. Have to keep focused on the tasks at hand. Happy with the physical shape though which is a new one, especially considering it's not as if I rested before this.
winsplits
Started ok, took my time on 1 to get it right and pick a route. Small miss on 2 but caught my 8 minute man (Joel) and another guy on a huge mistake. Kept my head for 3,4,5 even if on 5 I knew I was in the right place but couldn't see it. The effect of this was I rushed out of 5 and just looked at my compass on the long leg. I didn't do that very well and Joel followed my line. Got back on eventually but it was sloppy. Joel passed me at the tower and initially went more left than me. Then he went more right with someone else and I got pulled ending up going through this totally unnecessary heavy marsh. I only roughly knew where I was in the slope then and stopped way way too early. Dropped probably 5 mins on all this. Remembered what I was doing then and concentrated on my own everything. Joel was too far right so I spiked 7. Then I ran up the hill to 8 and realised that physically I was alright actually. Tried to push on a bit then, 9, 10 good and took my gel with some water at 11. Joel went in front then again and I stopped paying 100% attention. 2 min mistake as a result being too low. Very slight misses on 13 and 14 meant Joel caught me again for the long leg to 15. Three solid long legs then to the other side of the map with some tasty steep climbs. I felt confident on 19 and led it out but missed it bringing some guys passing us out with me. Worked hard on 20 to get back to Joel. Picked straight on 21, maybe climbed too much but went ok. 22 I thought was the end of me. Really struggled to stay with Joel on the hill and he disappeared. Got it just after him as he came from more right. I wanted to finish in front of him (last leg practice) so stayed behind to pounce on any miss on 23. It happened so I took it and pressed on. On the path to 24 Albin came past and I hung onto him for 300m to 24 so I had the gap. Then run to the end.
Better than yesterday. Fewer mistake controls but still two big ones. Have to keep focused on the tasks at hand. Happy with the physical shape though which is a new one, especially considering it's not as if I rested before this.