Training Log Archive: jgreenIn the 7 days ending Jun 19, 2011:
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Sunday Jun 19, 2011 #
orienteering race (GOC long) 1:35:45 [3] *** 9.8 km (9:46 / km) +610m 7:27 / km
ahr:172 max:182 spiked:10/19c slept:9.0 weight:76kg shoes: montrail
disappointing day out for me. struggled after yesterdays exertion and fluffed too many controls, only getting 10 of them right. Started out conservatively, but went into 2 a bit high.3 was good and 4 I had a good route choice keeping in the valley on game trails and climbed at the end, but a fraction early and went too high. perhaps 2mins? chose the path to the water and apparently the game tracks were faster, then had a shocking route choice to 6 keeping close to the fence. misread the valleys for ridges and lost probably 3 or 4 mins.8 was easy enough then my big mistake was to 9. 4mins lost by not having a good attack point and circling the control eventually approaching it from the bottom. the missed my exit angle to 10, another minute lost, 11 was straightforward in the end, but i spent a good 30seconds trying to plan my route from the 10th control before just going. Got drawn right at 12 and lost another minute too high in the re-entrant, then fluffed 13 by trying to run away from mike and picking the wrong knoll. (another 30 seconds?) 14 was straightforward and 15I went straight. 16 caught Uge and we both went too far left up the hill to 17. Shocking route choice to 18 by me meant 3 mins lost and I met Uge again to 18. 19 was good, taking a 2 shortcuts between roads.
My feet suffered a bit - blisters on both feet from my brace and strapping.
My feet suffered a bit - blisters on both feet from my brace and strapping.
Friday Jun 17, 2011 #
Note
slept:11.0 (rest day)
bushed from the day on my feet last night - was asleep by 19h30...
Thursday Jun 16, 2011 #
orienteering (laying out the course) 1:00:00 [3] 5.0 km (12:00 / km)
shoes: black hitec inf lite
putting out the course for the afternoons event
Tuesday Jun 14, 2011 #
1 PM
run intervals 30:47 [3] 5.6 km (5:30 / km) +50m 5:16 / km
ahr:157 max:183 slept:8.0 weight:77kg shoes: black hitec inf lite
threw in 3 intervals into a recovery run - just for fun... and it was.
Monday Jun 13, 2011 #
run warm up/down 20:00 [3]
shoes: xa pro3d ultra black
warm up and down
6 PM
run race (time trial) 10:46 [5] 3.0 km (3:35 / km)
ahr:184 max:191 slept:8.0 shoes: xa pro3d ultra black
splits of
3,21
3.41
3,40
lost it on the 4th and 5th laps a bit
could kick earlier than 150 to go.
was still a bit stiff from the 11km yesterday - but happy with my run.
Tim had a great run and almost beat me.
3,21
3.41
3,40
lost it on the 4th and 5th laps a bit
could kick earlier than 150 to go.
was still a bit stiff from the 11km yesterday - but happy with my run.
Tim had a great run and almost beat me.