Training Log Archive: joch55

Caesarea, a day full of events:
1. Warm up course
2. Qualifications
3. Memory Micro-O
4. Score Micro-O
5. White Map Micro-O
6. Finals

This is the warm up course to the qualifications starting point, walking.

A good run, careful but fast orienteering. Very good route choices. Other than losing my head after control 5 (4') and some confusion on the way to control 9 (1.5'), I had an almost perfect run. Most important lesson - learn to admit I'm lost sooner - at least 2.5' of the lost time was spent wondering around without any productive correction plan.

Actual distance: 3.73km (9:16 min/km).
Time lost: 5.5' (16%).

The finals were easier orienteering than the quals, which resulted in much faster running. I nearly died after crossing the finish. 198 BPM!? That's 5 BPM higher than my previous record. Should I update my HRmax? Not sure, I'll give it a thought.

It was a chasing start final, and I started at the head of a five man train, which made me kind of nervous, and caused a few mistakes in the first third of the course. After I was taken over by two or three people, I got back to my senses and was able to take over most of them (and three others). Overall, improved my position from 24th in the quals to 22nd overall.

Bad route choice to control 2 made me lose about 20", and missing the entrance into the bush another 25" or so - overall 45". Major mistake to control 3 cost me another 1', and then another 15" to control 5. I'm very happy with my performance in this race.

Actual distance: 2.96 km (7:11 min/km).
Time lost: 2' (9%).

It's hot again. Still a nice run, @ 170 cad.

Nice run @ 165 cad. Knee was fine, but I have a new injury in my right butt or hamstring. The pain went away after ten minutes or so, let's see how it develops.