Training Log Archive: zac h

Note
slept:9.5 (rest day)

Stretching/Rolling/Core 20:00 [0]

Stretching/Rolling/Core (Extended core) 20:00 [1]

Orienteering warm up/down 25:00 [2] 3.0 km (8:20 / km)

Orienteering (Creoso day 5) 50:16 [3] *** 6.35 km (7:55 / km) +275m 6:30 / km
spiked:18/19c slept:8.5

Slow running because my legs felt super tired allowed me to focus on technique and run fairly clean.
Approx 3:30 minutes of time lost, everything else is running speed because I am so tired.
First section of course on the technical slope (below) was nice, ran slow here to go clean, the non technical stuff was a bit boring with loads of hills and path running. Made some time loss here, mainly from overconfidence.

Lost 1 minutes on 10 because I didn't see the crossing point at first, 1 minute on #12 and 1:30 on #17.

Orienteering warm up/down 25:00 [2]

Stretching/Rolling/Core 20:00 [0]

Orienteering (Creoso day 4) 43:00 [3] *** 6.48 km (6:38 / km) +145m 5:58 / km
spiked:9/12c slept:9.0

Running easy because I remembered how easy big mistakes are here in the mist from the JK 2014.

Mostly solid, some mistakes however.

#3: Had a good attack point and took a bearing, misread ground as approaching control and thought i was in a different re-entrant to where i actually was. Looked 100m right of control. Lost 2:30mins

#4: Played it safe and aimed for a depression group slightly off line midway to control, to approach from there. Second bearing taken badly and missed control, then misread map when correcting and looked in wrong place, eventually stopped and reread map and went straight to control. 3 minutes lost.

#6: Played it safe and stayed high to make sure i got a proper Attack Point. Aimed high on my bearing, to hit gully high and run down into control. Gully less obvious than expecting and ran completely over the top of it. Pleased that alarm bells rang after not long and could turn around and cut loss to 2 minutes.

Total 7:30 mins lost.



Pleased I didn't totally lose it, cough cough Dan. But creds to Stephen Denby for putting together a clean race in the mist.

Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)

Orienteering warm up/down 25:00 [3] 2.0 km (12:30 / km)

Orienteering race (Bof camp test race) 58:30 [4] **** 8.26 km (7:05 / km)
spiked:21/23c

Actually for 90% of the time a really solid run. Totally let down by #2 in the green. Bad plan, to try and run straight and spike a depression without any other features. Should have aimed off. Feeling tired in the legs after a brutal week.

Orienteering warm up/down 20:00 [3] 3.0 km (6:40 / km)

Stretching/Rolling/Core 20:00 [0]

Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)

Orienteering (Plan ecercise) 15:11 [3] *** 2.54 km (5:59 / km)

Orienteering (Plan ecercise) 18:57 [3] 3.04 km (6:14 / km)

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Orienteering (Sprint Course) 13:03 [3] ** 2.73 km (4:47 / km) +25m 4:34 / km

Orienteering warm up/down 15:00 [2] 2.0 km (7:30 / km)

Stretching/Rolling/Core 25:00 [0]

Orienteering warm up/down 30:00 [3] 2.0 km (15:00 / km)

Orienteering (Compass Exercise) 45:00 [3] 6.5 km (6:55 / km)

Orienteering (Picture exercise) 14:00 [3] 2.48 km (5:39 / km)

Orienteering (Picture exercise) 20:00 [3] 2.5 km (8:00 / km)

Orienteering (Plan ecercise) 25:00 [3] *** 3.3 km (7:35 / km)
spiked:5/5c

Stretching/Rolling/Core 20:00 [0]

Running race 10:34 [5] 3.0 km (3:31 / km)

Running (Track) 1:00:00 [3] 6.0 km (10:00 / km)

Stretching/Rolling/Core 20:00 [0]