Training Log Archive: nhIn the 10 days ending Jul 29, 2014:
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Sunday Jul 27, 2014 #
11 AM
Running 15:00 [2] 2.0 km (7:30 / km)
shoes: VJ Bold 5
Warm up before JWOC relay. Was quite tired so it was a bit of a lame effort at a warm up.
Orienteering race 30:30 [5] 4.8 km (6:21 / km)
shoes: VJ Bold 5
Quite tired for the JWOC relay. I ran 3rd leg and I didn't have a lot of energy to attack the course, just hung with the pack and watched people dropping off or pushing ahead. Had a fairly clean run, quite easy navigation though. I ran fairly solo on the long legs, taking different routes to everyone but it didn't affect my position much. Then coming through the first spectator pass-through I had just had one of those fantastic gels from SiS and I had an extra burst to push up the climb and get ahead. Unfortunately coming back across the slope I didn't have the speed and dropped from 4th to 6th country, where I finished. Still an awesome result for NZ so I am pretty stoked.
Saturday Jul 26, 2014 #
11 AM
Running 20:00 [2] 3.0 km (6:40 / km)
shoes: VJ Bold 5
Had a pretty good warm-up for the middle final. Walked on the warm-up map before hand and then a good jog to the start with some short strides so I felt quite awake and ready.
Orienteering race 30:47 [5] 4.0 km (7:42 / km) +220m 6:02 / km
shoes: VJ Bold 5
A fairly average start in the middle final, lost a lot of time to the first control. I didn't really have any plan for the leg, tried to hit the green but it wasn't obvious at all, eventually relocated off a boulder cluster. Pulled it together for the next few then just missed 5, using the invisible green again, and had to come back for it. The rest of the race went well, loosing just small amounts of time. Felt quite wrecked but kept pushing and managed a 5th place. Quite pleased to finally get on the podium at JWOC!
Friday Jul 25, 2014 #
11 AM
Orienteering 20:00 [3] 2.0 km (10:00 / km)
shoes: VJ Bold 5
Short jog on the warm-up map before my start. Felt pretty tired and didn't orienteer very well on the warm-up map.
Orienteering 22:25 [4] 3.0 km (7:28 / km) +230m 5:24 / km
shoes: VJ Bold 5
Pretty good run in the Middle Qualification, 6th place. I felt pretty tired on the hills but I didn't push very hard. Mostly I just kept running a tempo pace and picking off the controls one by one. Didn't plan ahead much but took the course as it came. I was a but sloppy on the short legs where I was just taking rushed compass bearings but I ran quite well on the long legs where I actually read the map. Hopefully my legs feel a bit better for tomorrow so I can go out with aggression.
Running 10:00 [2] 1.0 km (10:00 / km)
shoes: VJ Bold 5
A short jog after the race to warm down. Quite weird cos everyone in the team was so down after not qualifying but on the other hand I was pretty pleased to have had a good run after not feeling so confident before it.
Thursday Jul 24, 2014 #
Note
Rest day today. Had a good foam rolling session before the Middle Qualification tomorrow
Wednesday Jul 23, 2014 #
1 PM
Running 15:00 [3] 2.0 km (7:30 / km)
shoes: VJ Bold 5
A pretty average warm-up before the JWOC Long Distance. Would have liked to have done more running on the flat before I started the climb to the start but too late now.
Orienteering race 1:26:24 [5] 12.0 km (7:12 / km) +300m 6:24 / km
shoes: VJ Bold 5
22nd place in the JWOC Long today. Quite a tough race physically and I made a few errors, especially one major rookie mistake to the 4th. The race was pretty good to start with and I was navigating well, until a parallel error on the approach to 4 where I ran past the control too far to the west and lost at least 4 minutes. A few minor errors after that but mostly I found the terrain quite hard to run through. Intense stony areas and slow marshes. A really fun course though.
7 PM
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Asics GT-2000
Didn't get round to warming down after the Long so I went for a short jog from the hotel. Legs are actually recovering quite quickly from the race today, felt like I could have done an hour easily.
Tuesday Jul 22, 2014 #
11 AM
Running 20:00 [3] 2.0 km (10:00 / km)
shoes: Inov8 F-lite 195
Warm up before the JWOC sprint. Warm up map was 1:1000 and inside the sports hall, so slightly different to the town we ran around in the race. I think I skimped on the warm up slightly, and my stitch in the race may have been from this.
Orienteering 15:40 [5] 3.7 km (4:14 / km) +15m 4:09 / km
shoes: Inov8 F-lite 195
21st place in the JWOC Sprint around Samokov. A very good race technically but I got a killer stitch at the 8th control which stuck around until just before the spectator pass-through. Annoying because it dropped my running speed right down and there were just seconds between people in the finish. The first section around the Soviet apartment blocks was quite easy but I still don't feel like I was absolutely smashing the pace. Then once the course entered the town centre my stitch disappeared and I was able to run at a speed I was happy with. Unfortunately this was the section with the slippery stones and grass, so I fell over punching one control and broke the control punching the finish. Looking forward to the real orienteering tomorrow in the forest.
Running 10:00 [3] 1.0 km (10:00 / km)
shoes: Inov8 F-lite 195
A bit of a late warm down but it was pouring with rain and I didn't want to get too wet and cold.
Monday Jul 21, 2014 #
Orienteering 30:00 [3] 4.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 4.0
Jogged on the model map but it mostly turned into walking as we were ripping into the atrocious mapping. Why can they not get actual mappers in to Bulgaria. Its not that hard.