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Training Log Archive: roar

In the 1 days ending May 14:

activity # timemileskm+m
  Orienteering1 2:19:18 12.5(11:09) 20.11(6:56) 35520 /23c86%
  Running (road)1 13:00 1.1(11:46) 1.78(7:19) 3
  Total2 2:32:18 13.6(11:12) 21.89(6:58) 35820 /23c86%
  [1-5]2 2:24:40
averages - sleep:8.5 rhr:45

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Su

Sunday May 14 #

7 AM

Note
rhr:45 slept:8.5

9 AM

Running (road) 13:00 intensity: (7:10 @0) + (3:29 @1) + (7 @3) + (2:14 @4) 1.78 km (7:19 / km) +3m 7:15 / km
ahr:113 max:165 shoes: Inov8 ORoc 2017

Warm up before the start. Felt alright had been a bit yawny earlier but woke up nicely. Sunny day and had drank plenty. Felt good before the race.
10 AM

Orienteering 2:19:18 intensity: (28 @0) + (2:14 @1) + (29:19 @2) + (1:18:23 @3) + (28:54 @4) *** 20.11 km (6:56 / km) +355m 6:22 / km
ahr:156 max:167 spiked:20/23c shoes: Inov8 ORoc 2017

WOC Selection Long - Kutiorg - 16.5km


Results

Picked up the map 460m before being on the map so quite a long time to plan the long leg to number 1. In the trainings the indistinct marshes had been fine so went down to that quickly and then along until diagonalling up to the open. I tried to leave the open straight but went about nipple deep in a marsh that showed no sign of ending. Turned around but there was more open to my right that was green on the map. I got spooked and went left to the path and it was all ok. Caught Jens at number 1 then. By 3 I had enough of green and went around to 4. Straight is surely better, especially as the path was terrible. Did 5 perfectly and took my first gel on the way up the hill.
Then I messed up the exit before epic climb number 2! Legs felt that and I though path to 7 again, and pretty much forever after as I never really got the power back. Again I think straight or left is better. Moving ok on the road to 9 but really suffered towards 10 and brain was coming off the wheels so had to slow down a bit. Fell just before the drinks at 11 and it took me a while to get my legs back up and then Conor caught me.
I headed towards to the road and the conversation went something like:
Conor: "Are you taking the road!!?"
Ruairi: "Hell yeah. And all roads from now on".
"Even 21?"
"Especially 21"
He then promptly ran away from me. Felt tired enough around the butterfly but kept the oing tidy. Had some serious alarm bells on 13 (I had the short loop first) but corrected it. Then path to 19, though I didn't exit 18 well again.
I had been agonising over 22 for a while. The road looked nice but the marshes had been good earlier so I went for it, not really noticing it was proper marsh as opposed to indistinct. That was a rough 11 minutes of my life. I was faster than Conor who took the road though. 23 was the end of ends though. They could have been crueller but I was in a world of hurt and was not going quickly. Survived though.

Only 2 Irish finished today. I was second of those. We'll see what that means... Like usual orienteering was not where I lost my time. Now that this selection and competition period is over it really is time to get some answers and solve me!

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