Training Log Archive: lost jokesIn the 7 days ending Oct 6, 2014:
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Monday Oct 6, 2014 #
5 PM
Running 20:18 [1] 3.5 km (5:48 / km) +5m 5:46 / km
shoes: Inov-8 F-Lite 240
Partly cloudy 16℃.
Tired legs, stiff calves. Preferred running over cycling today though. No niggles so that's very positive!
Tired legs, stiff calves. Preferred running over cycling today though. No niggles so that's very positive!
Sunday Oct 5, 2014 #
Event: Dutch Championship Long
10 AM
Running warm up/down 10:05 1.74 km (5:48 / km) +7m 5:41 / km
shoes: Inov-8 X-Talon 212 #2
Partly with Wouter. Chatting away and almost being late for start.
Orienteering race 1:25:18 **** 16.9 km (5:03 / km) +80m 4:56 / km
29c shoes: Inov-8 X-Talon 212 #2
Cloudy 12°C.
Beekhuizerzand, distance 15.4km (5'32"/km).
Splits
Map (thanks PF!)
Calves still a bit stiff beforehand, but legs felt light as ever. Really eager to race, was looking forward to 1,5 hrs of long distance orienteering. Planned to take it a bit easy and then speed up on easier parts later in the course. That worked, was able to run hard on the long leg to 18 and to 27 and 29. Still ditched some unnecessary time in an annoying way on some controls. Had some problems reading the map and the contours too at times. Very happy with 2nd place, much more satisfying than two weeks ago.
1-2-3) Good, focused, relaxed.
4) Exit a little sloppy, wasn't sure where I crossed the trails. Relocated on the run but then misread the map in the circle. +10".
5) Hesitating in the final part, hard to read the vague contours and clearings.
6) Good.
7) Straight was faster, but at least I stuck to my plan and executed it well.
8-9) Easy. Lots of time to read ahead.
10) Trying to get lucky in the final part. Didn't work obviously. Hard to relocate, but eventually spotted the control. +1'.
11) Already prepared this (bad) route choice and aimed off to the trail junction. In reality I ran perfectly on the line. Hit the trail, realised that but still went with the original choice. Straight would've been better anyway. +20".
12) Bit insecure but running ok.
13) Didn't spot the control even though it was 5m away and then searched in the wrong direction. +10".
14) Failed to check compass in the last part. Noticed immediately when I crossed the trail that something was wrong and relocated quickly. +20".
15) Hard to understand the map here, but knew I was going correct.
16) Safe route, to the top of the hill and then following the ridge.
17) Good map reading, except for the part in the circle. Bend around the hill mid-leg was a bit unnecessary. +10".
18-19-20-21) Good, focused. Getting a bit tired though, tripping over branches now and then.
22) Mixed up two hills, but realised quickly. +5".
23) Slow but good. Fell on the trail in the middle of the leg, but no damage.
24-25) Good, secure and focused.
26) Sloppy route choice with too many drifting from side to side. +10".
27-28-29) Good. Strong running.
Beekhuizerzand, distance 15.4km (5'32"/km).
Splits
Map (thanks PF!)
Calves still a bit stiff beforehand, but legs felt light as ever. Really eager to race, was looking forward to 1,5 hrs of long distance orienteering. Planned to take it a bit easy and then speed up on easier parts later in the course. That worked, was able to run hard on the long leg to 18 and to 27 and 29. Still ditched some unnecessary time in an annoying way on some controls. Had some problems reading the map and the contours too at times. Very happy with 2nd place, much more satisfying than two weeks ago.
1-2-3) Good, focused, relaxed.
4) Exit a little sloppy, wasn't sure where I crossed the trails. Relocated on the run but then misread the map in the circle. +10".
5) Hesitating in the final part, hard to read the vague contours and clearings.
6) Good.
7) Straight was faster, but at least I stuck to my plan and executed it well.
8-9) Easy. Lots of time to read ahead.
10) Trying to get lucky in the final part. Didn't work obviously. Hard to relocate, but eventually spotted the control. +1'.
11) Already prepared this (bad) route choice and aimed off to the trail junction. In reality I ran perfectly on the line. Hit the trail, realised that but still went with the original choice. Straight would've been better anyway. +20".
12) Bit insecure but running ok.
13) Didn't spot the control even though it was 5m away and then searched in the wrong direction. +10".
14) Failed to check compass in the last part. Noticed immediately when I crossed the trail that something was wrong and relocated quickly. +20".
15) Hard to understand the map here, but knew I was going correct.
16) Safe route, to the top of the hill and then following the ridge.
17) Good map reading, except for the part in the circle. Bend around the hill mid-leg was a bit unnecessary. +10".
18-19-20-21) Good, focused. Getting a bit tired though, tripping over branches now and then.
22) Mixed up two hills, but realised quickly. +5".
23) Slow but good. Fell on the trail in the middle of the leg, but no damage.
24-25) Good, secure and focused.
26) Sloppy route choice with too many drifting from side to side. +10".
27-28-29) Good. Strong running.
Running warm up/down 10:29 [1] ** 1.56 km (6:43 / km) +15m 6:24 / km
shoes: Inov-8 X-Talon 212 #2
Saturday Oct 4, 2014 #
Note
(rest day)
Stiff calves.
Friday Oct 3, 2014 #
8 AM
Cycling 35:51 15.25 km (25.5 kph) +10m
shoes: Gazelle Giro
Mist 12℃.
Short tour before school. Pretty slow because I couldn't get the pace up. Didn't matter anyway, it was meant to be slow ;)
Detoured through the Zandweteringpark on the way back. It's a new park at the edge of the city where I was planning to go for already some time. Looked nice, bit like the wetlands in the Drents-Friese Wold.
Short tour before school. Pretty slow because I couldn't get the pace up. Didn't matter anyway, it was meant to be slow ;)
Detoured through the Zandweteringpark on the way back. It's a new park at the edge of the city where I was planning to go for already some time. Looked nice, bit like the wetlands in the Drents-Friese Wold.
Thursday Oct 2, 2014 #
11 AM
Running 58:18 12.33 km (4:44 / km) +15m 4:42 / km
shoes: Inov-8 F-Lite 240
Haze 17℃.
Still running in shorts! 6x1k at treshold pace, which I estimated at around 3'50"/km. Turned out a bit faster, still running stable and relaxed. Calfs tightening up at the start of the 4th interval, but didn't get worse. Stretched a lot before the cool down and rolling at home.
Achilles feeling a bit tired on warm up, during the intervals no problems at all and it's not sensitive neither. Not going to push it anyway, I want to increase the volume slowly to prevent injuries.
Not really training for anything specific at the moment, just feels good to run especially after sitting inside all day studying.
Still running in shorts! 6x1k at treshold pace, which I estimated at around 3'50"/km. Turned out a bit faster, still running stable and relaxed. Calfs tightening up at the start of the 4th interval, but didn't get worse. Stretched a lot before the cool down and rolling at home.
Achilles feeling a bit tired on warm up, during the intervals no problems at all and it's not sensitive neither. Not going to push it anyway, I want to increase the volume slowly to prevent injuries.
Not really training for anything specific at the moment, just feels good to run especially after sitting inside all day studying.
Wednesday Oct 1, 2014 #
7 PM
Running 31:48 5.48 km (5:48 / km) +5m 5:47 / km
shoes: Inov-8 F-Lite 240
Cloudy 17°C.
Easy headlamp run with 4 accelerations at the end. Right hip felt a bit stiff from sitting all day, but no issues during the run. Calfs tightened up after the 4th acceleration. Stretching and rolling with massage stick seems to relieve them though. Once again, feeling swift and light!
Easy headlamp run with 4 accelerations at the end. Right hip felt a bit stiff from sitting all day, but no issues during the run. Calfs tightened up after the 4th acceleration. Stretching and rolling with massage stick seems to relieve them though. Once again, feeling swift and light!
Tuesday Sep 30, 2014 #
11 AM
Running 1:05:08 13.18 km (4:56 / km) +13m 4:55 / km
shoes: Inov-8 F-Lite 240
Partly cloudy 17℃.
Felt heavy during warm up, a lot better after stretching. Much longer than I anticipated, but suddenly the running felt easy, my feet were tipping over almost by itself and I just kept going. Nice route through some of the lesser known parts of the city and surroundings for me.
Right calf tightening up a bit after 40', but didn't get worse. Achilles feeling slightly tired, will see how it is tomorrow.
Felt heavy during warm up, a lot better after stretching. Much longer than I anticipated, but suddenly the running felt easy, my feet were tipping over almost by itself and I just kept going. Nice route through some of the lesser known parts of the city and surroundings for me.
Right calf tightening up a bit after 40', but didn't get worse. Achilles feeling slightly tired, will see how it is tomorrow.