Training Log Archive: jgreenIn the 7 days ending Aug 20, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||
Tuesday Aug 16, 2011 #
orienteering race (sprint qualifications) 19:17 [5] *** 4.2 km (4:35 / km) +105m 4:05 / km
ahr:181 max:189 slept:7.0 shoes: xa pro3d ultra black
Had a good run
http://live.woc2011.fr/data/uploads/maps/sprint-qu...
Success in a manner of speaking a WOC 2011 - France
33rd from 44 runners in 19.13
I am happy... about 45 to 55 seconds of mistakes and running within myself (another minute perhaps) to not cramp my quads which have been giving me problems.
Note to self - don't do track for the first time a week before WOC - especially with Mike the whippet.
1.Missed the short cut to the first control. lots of climb. lost 5-10 seconds
2. punched the common number 2 with the other two runners form my group - top of the hill, about 90 m of climb completed.
3.not the quickest route choice to number 3. lost 5 seconds
4. tripped on the short cut to 4 (5 seconds) then went into the green a bit early looking for the boulder (5 seconds)
5. wrong route choice on the long route - took the stairs to correct - lost 10 seconds from the guy that was just ahead of me. Then went too far around the uncrossable wall to make sure I wasn't DSQ - another 5 seconds maybe? see later for more comments on this...
6. hesitated and started going the wrong way on the next long leg before correcting to go right - lost 5 seconds - then watched the Ukraine run away from me on the long road section (turns out he used to be an 8min 20 3k runner, so i don't feel so bad here... - I was scared to cramp if i pushed harder - but I know i can run faster than that...
7. short easy route that i saw many run into on my way to 6 so didnt get caught on the wrong side of the wall.
8. next long leg - took the faster longer route that we had scouted and chatted about - started catching the fin again.
9. fast enought to teh playground where we knew there would be a control
10. caught the fin at the control.
11 - went the wrong way - lost 20 to 25 seconds going east instead of heading west to the tunnel - worst part is that we had discussed this area in detail!
then my nemisis - might get me dsq - the map shows the flowerbed and hedge butting up against each other - but there was a grass passage between them, which I ran on. as did Scott Fraser (ended up 9th on the final). so I am planing to appeal if I am dsq'd in the results tomorrow.
12. hard uphill slog - scott ran away from me, and I should have been faster but for my quads and some fitness,
13. many people dsq'd for running on the grass in the final park. I read it correctly - stayed off the grass and went in fine -
home - same split as mike - 3seconds for 220m run in with a hairpin bend in it. OK i suppose. would have been longer had I not heard nick shout - then thought I'd better run cause somebody was watching me.
you feel anonymous out there...
so we wia to see if I get the points...
15.09 was the winner I did 19.13 - only 127% of the winners time. Not sure it is enough to get my 257 points from middle up to an average of 600 though...
time will tell...
http://live.woc2011.fr/data/uploads/maps/sprint-qu...
 |
| From Drop Box |
Success in a manner of speaking a WOC 2011 - France
33rd from 44 runners in 19.13
I am happy... about 45 to 55 seconds of mistakes and running within myself (another minute perhaps) to not cramp my quads which have been giving me problems.
Note to self - don't do track for the first time a week before WOC - especially with Mike the whippet.
1.Missed the short cut to the first control. lots of climb. lost 5-10 seconds
2. punched the common number 2 with the other two runners form my group - top of the hill, about 90 m of climb completed.
3.not the quickest route choice to number 3. lost 5 seconds
4. tripped on the short cut to 4 (5 seconds) then went into the green a bit early looking for the boulder (5 seconds)
5. wrong route choice on the long route - took the stairs to correct - lost 10 seconds from the guy that was just ahead of me. Then went too far around the uncrossable wall to make sure I wasn't DSQ - another 5 seconds maybe? see later for more comments on this...
6. hesitated and started going the wrong way on the next long leg before correcting to go right - lost 5 seconds - then watched the Ukraine run away from me on the long road section (turns out he used to be an 8min 20 3k runner, so i don't feel so bad here... - I was scared to cramp if i pushed harder - but I know i can run faster than that...
7. short easy route that i saw many run into on my way to 6 so didnt get caught on the wrong side of the wall.
8. next long leg - took the faster longer route that we had scouted and chatted about - started catching the fin again.
9. fast enought to teh playground where we knew there would be a control
10. caught the fin at the control.
11 - went the wrong way - lost 20 to 25 seconds going east instead of heading west to the tunnel - worst part is that we had discussed this area in detail!
then my nemisis - might get me dsq - the map shows the flowerbed and hedge butting up against each other - but there was a grass passage between them, which I ran on. as did Scott Fraser (ended up 9th on the final). so I am planing to appeal if I am dsq'd in the results tomorrow.
12. hard uphill slog - scott ran away from me, and I should have been faster but for my quads and some fitness,
13. many people dsq'd for running on the grass in the final park. I read it correctly - stayed off the grass and went in fine -
home - same split as mike - 3seconds for 220m run in with a hairpin bend in it. OK i suppose. would have been longer had I not heard nick shout - then thought I'd better run cause somebody was watching me.
you feel anonymous out there...
so we wia to see if I get the points...
15.09 was the winner I did 19.13 - only 127% of the winners time. Not sure it is enough to get my 257 points from middle up to an average of 600 though...
time will tell...
run warm up/down (warm up) 30:00 [3]
shoes: xa pro3d ultra black
round and round the block with lots of toilet stops - i was very nervous...
Monday Aug 15, 2011 #
orienteering (model event) 32:00 [3]
shoes: xa pro3d ultra black
sprint model - started in the rain and ended just a bit wet.
nice day out even in the wet.
went home to sleep in the afternoon, and do a bit of work...
maybe once i get home they will have approved my special leave request...
nice day out even in the wet.
went home to sleep in the afternoon, and do a bit of work...
maybe once i get home they will have approved my special leave request...
Sunday Aug 14, 2011 #
orienteering race (WOC middle Quali) 47:16 [5] 5.9 km (8:01 / km) +190m 6:54 / km
shoes: Oroc 280 1
34 from 44, but way off the pace - next runner 5 mins ahead.
3 misakes
6 mins at 10
1.5 mins at 6
1 min at 7
winsplits at
http://www.obasen.nu/winsplits/online/en/default.a...
map and course at
will put in more once i have had a sleep.
3 misakes
6 mins at 10
1.5 mins at 6
1 min at 7
winsplits at
http://www.obasen.nu/winsplits/online/en/default.a...
map and course at
 |
| From Drop Box |
will put in more once i have had a sleep.
run warm up/down 30:00 [3]
shoes: Oroc 280 1
warm up - nice map - forgot my control description holder and strapping -
thanx to Anna from the Germans for strapping tape, and Magnus and Louise from Canada for Control descrioption holders.
both mike and i forgot them...
thanx to Anna from the Germans for strapping tape, and Magnus and Louise from Canada for Control descrioption holders.
both mike and i forgot them...