Training Log Archive: coadyIn the 7 days ending Oct 5, 2013:
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Saturday Oct 5, 2013 #
Orienteering race (Aus Mid) 59:52 [4] 6.0 km (9:59 / km) +275m 8:07 / km
shoes: Inov-8 Oroc 340
slow running .. steep and rocky ..
bad route choice to 1 .. rather wide .. but i went where i planned, so I guess that is ok ..
good to 6, a little low at 7
good to 18, went right and ok until decending to 19, missed it to the right for ~4-5 mins, had to reclimb hill past 20.
3 minor sprains in ankle, the first two fine, the last one gave a minute of hobble down the hill from 21
was happy with run
shadowed Lachlan in MW10N afterwards
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winsplits show 1 min lost at 7 (was thinking 30 s) and 3.5 mins lost at 19 (was ~4 mins from gps) so total loss of 4.5 mins, but probably 1 min error on route choice to 1.
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another note .. I have managed to WIN a split in the Elite course !!!
ran hard from second last to last control, hit the control and started to walk .... thinking that was it .. 2 seconds later I realised I still had to run to the finish, If i knew that i probably would have ran a little slower .. but Fastest time on 2nd last control .. WOOT ;)
bad route choice to 1 .. rather wide .. but i went where i planned, so I guess that is ok ..
good to 6, a little low at 7
good to 18, went right and ok until decending to 19, missed it to the right for ~4-5 mins, had to reclimb hill past 20.
3 minor sprains in ankle, the first two fine, the last one gave a minute of hobble down the hill from 21
was happy with run
shadowed Lachlan in MW10N afterwards
------------------------------------
winsplits show 1 min lost at 7 (was thinking 30 s) and 3.5 mins lost at 19 (was ~4 mins from gps) so total loss of 4.5 mins, but probably 1 min error on route choice to 1.
--------
another note .. I have managed to WIN a split in the Elite course !!!
ran hard from second last to last control, hit the control and started to walk .... thinking that was it .. 2 seconds later I realised I still had to run to the finish, If i knew that i probably would have ran a little slower .. but Fastest time on 2nd last control .. WOOT ;)
Thursday Oct 3, 2013 #
12 PM
running 20:00 [3] 3.8 km (5:16 / km)
a fire drill, then rain meant that my 4k run turned into a treadmill run before aqua .. did some fast (4 min/k) and some slow to make it interesting .. i wonder if you can do interval training on one of these ?
GYM (Aqua) (aqua) 50:00 [3]
Wednesday Oct 2, 2013 #
4 PM
Orienteering race (SS1) 56:00 [3] 7.8 km (7:11 / km) +150m 6:33 / km
ahr:156 max:169
summer series, was planning to get all 30, but ran out of time, so ended up with a poor route for the time i spent.
slight twist of ankle 1/2 way, was sore for about 5 mins then ok.
slight twist of ankle 1/2 way, was sore for about 5 mins then ok.
Tuesday Oct 1, 2013 #
11 AM
running (lunch run) 22:20 [3] 4.0 km (5:35 / km)
12 PM
GYM (Aqua) (Aqua) 50:00 [3]
Sunday Sep 29, 2013 #
10 AM
Orienteering race (Aus Long) 2:21:36 [5] 15.0 km (9:26 / km)
shoes: Inov-8 Mudclaw 333
15k, 340m climb, M21E 32/41
geared up with a hydration pack and mp3 player, after last weeks long run/walk I was expecting a 2.5-3hr slog ...
Started with a wobble, I crossed the first fence to control 1, ran in the right direction but could not find on the map this massive fence that I was running almost next to !!! (the fence was running N/S and a few of the cross marks were hidden on the map with contours - so my mind must have mistook it for a North line)
Went to the south of hill at 5 and had a few people catch/overtake me from 5-9, saw a couple of people overtake me twice, so that is a good sign :)
took S route towards 10 to avoid the climb, managed a decent downhill pace and hit 10 just before Shepherd and another .. tried my best to keep with them for one control then lost them out of 11.
took desired route to attack point at 12 then attempted to contour to control.. I went SW rather than S for my first little error, followed this with 2nd error, tried to go straight, wasn't sure if I ended up N with a parallel error, went S and then too far, came back for the control.
had a few people overtake me 14-16 .. some several times ..
very lucky to 17, ran on a bearing but drifted, was aiming N but ended up hitting fence corner to the SW of control, lost a little concentration but didn't suffer .. was back on for the remainder of the short legs to 19.
went N from 19 via earth wall and cleared gully, turned left to 20
went well to 23, tried to up the pace to 24 then hit the hill .. ouch :)
started cramping up after the crossing past 25, there was a few runners with me so I tried to keep up / in front but couldn't keep up with them to 29 so I let them lead me to the finish.
with only a few little errors I was extremely happy with the run, pushed as hard as I could for most the way. managed to beat 4 people on time and was within 3 minutes of another 3 runners. it was much better result than I was expecting due to lack of fitness.
geared up with a hydration pack and mp3 player, after last weeks long run/walk I was expecting a 2.5-3hr slog ...
Started with a wobble, I crossed the first fence to control 1, ran in the right direction but could not find on the map this massive fence that I was running almost next to !!! (the fence was running N/S and a few of the cross marks were hidden on the map with contours - so my mind must have mistook it for a North line)
Went to the south of hill at 5 and had a few people catch/overtake me from 5-9, saw a couple of people overtake me twice, so that is a good sign :)
took S route towards 10 to avoid the climb, managed a decent downhill pace and hit 10 just before Shepherd and another .. tried my best to keep with them for one control then lost them out of 11.
took desired route to attack point at 12 then attempted to contour to control.. I went SW rather than S for my first little error, followed this with 2nd error, tried to go straight, wasn't sure if I ended up N with a parallel error, went S and then too far, came back for the control.
had a few people overtake me 14-16 .. some several times ..
very lucky to 17, ran on a bearing but drifted, was aiming N but ended up hitting fence corner to the SW of control, lost a little concentration but didn't suffer .. was back on for the remainder of the short legs to 19.
went N from 19 via earth wall and cleared gully, turned left to 20
went well to 23, tried to up the pace to 24 then hit the hill .. ouch :)
started cramping up after the crossing past 25, there was a few runners with me so I tried to keep up / in front but couldn't keep up with them to 29 so I let them lead me to the finish.
with only a few little errors I was extremely happy with the run, pushed as hard as I could for most the way. managed to beat 4 people on time and was within 3 minutes of another 3 runners. it was much better result than I was expecting due to lack of fitness.