Training Log Archive: KrisIn the 7 days ending Oct 12, 2008:
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Sunday Oct 12, 2008 #
Running 15:00 [3] 2.0 km (7:30 / km)
Warm up jog with Jamie and drills after the warm up map.
Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km)
Warm up map. Ran it hard and focused on technique even though they were easy controls.
Orienteering race 12:00 [5] *** 2.6 km (4:37 / km)
spiked:21/21c
EYOC Sprint race
Just a little ramble around Solothurn town really, Look at the church, see some of the sights, didn't really pay attention to the course....
Ok real analysis now.
Probably the best sprint I've ever done. Only lost about 10 secs on mistakes and thats looking for it. Stuck to my plan and attacked the course from start to finish. Full concentration all the way. Had a look with Ralph afterwards and I don't think I missed any faster route choices although there were alot of 50/50s.
:D
Just a little ramble around Solothurn town really, Look at the church, see some of the sights, didn't really pay attention to the course....
Ok real analysis now.
Probably the best sprint I've ever done. Only lost about 10 secs on mistakes and thats looking for it. Stuck to my plan and attacked the course from start to finish. Full concentration all the way. Had a look with Ralph afterwards and I don't think I missed any faster route choices although there were alot of 50/50s.
:D
C • Map 5
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
Walk/jog with podge back to showers. Then also Jogging back to Assembly as I left my bag there :(
Saturday Oct 11, 2008 #
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
Warm up with Podgo for First leg. Didn't do that much but I was feeling good going into the box.
Orienteering race 44:00 [5] *** 8.1 km (5:26 / km)
spiked:15/19c
EYOC Relay
Such a fun race.
Start was a mad dash, was too far left for the first control but so was everybody I think. Then was in the lead at 2nd and 3rd controls which I proper wasn't expecting. Didn't concentrate enough then and missed the ride and then went in too early for 4, and bumbled about for 5. At this point I was off the back of the main group and I set off to 6 chasing a Swiss guy and an Austrian. Hit 6 and 7 cleanly and me and the Swiss guy caught the pack. Was about 15 runners at this point and Peter was in the lead. Then for number 8 I reckon I could have shaved some time off if I had taken the route to the left but the pack went right and at this point I didn't want to lose them at this point. Right hand route wasn't too bad but missed out on alot of path running that the left route would have had. Was too far to the left of 8 when I got there aswell. Hit 9 and 10 spot on but had to tie me shoelace (annoying considering they were taped) and this put me nearish the back of the group. Was clean through spectator and then caught peter up on the road after. Then got in front of the French team just after 14. Annoyed with my lack of confidence in my route taking for 8 I decided that this time I would definatly take my own route to the left instead of sticking with the pack who went right. This paid off as it put me infrot of the leading 3 into 15 and I was leading again. Slight micro route error through some brambles to 16 put me to 4th which I kept till the end. Everyone in my group were dead fast so noone caught anyone in the sprint.
Was happy with performance. Could have taken a couple of minutes off but I did my job on a first leg and put Jamie in a good place.
Such a fun race.
Start was a mad dash, was too far left for the first control but so was everybody I think. Then was in the lead at 2nd and 3rd controls which I proper wasn't expecting. Didn't concentrate enough then and missed the ride and then went in too early for 4, and bumbled about for 5. At this point I was off the back of the main group and I set off to 6 chasing a Swiss guy and an Austrian. Hit 6 and 7 cleanly and me and the Swiss guy caught the pack. Was about 15 runners at this point and Peter was in the lead. Then for number 8 I reckon I could have shaved some time off if I had taken the route to the left but the pack went right and at this point I didn't want to lose them at this point. Right hand route wasn't too bad but missed out on alot of path running that the left route would have had. Was too far to the left of 8 when I got there aswell. Hit 9 and 10 spot on but had to tie me shoelace (annoying considering they were taped) and this put me nearish the back of the group. Was clean through spectator and then caught peter up on the road after. Then got in front of the French team just after 14. Annoyed with my lack of confidence in my route taking for 8 I decided that this time I would definatly take my own route to the left instead of sticking with the pack who went right. This paid off as it put me infrot of the leading 3 into 15 and I was leading again. Slight micro route error through some brambles to 16 put me to 4th which I kept till the end. Everyone in my group were dead fast so noone caught anyone in the sprint.
Was happy with performance. Could have taken a couple of minutes off but I did my job on a first leg and put Jamie in a good place.
C • Map 1
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
Little jog cool down with ralph and peter. Told ralph all about area and had a bad encounter with a swiss electric fence....
Friday Oct 10, 2008 #
Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
This is jogging up to top of warm up map with Jamie and also warming up properly for my run, drills etc.
Orienteering warm up/down 8:00 [2] *** 1.0 km (8:00 / km)
spiked:2/4c
Did warm up controls down the hillside. Ran them quite quickly but didn't want to get my legs torn so I skirted alot of the nasty stuff. This kinda pushed me off line a bit.
Orienteering race 1:02:00 [4] 8.5 km (7:18 / km)
spiked:22/29c
EYOC Long Distance Race
Went off strongly at the start, but had a little parallel error at no.2, was one reentrant over (30secs). Then I was clean 3 - 8 if not pushing the running as hard as I could. At no.9 I hit the path and didn't know which way to turn, so turned the wrong way (30 secs). Took wrong route choice to 10, Ralph caned me taking the path all the way out to the right. Like a minute quicker. No. 13 I came too far and hit the path (20s).Then I was a little hesitant into the first few controls of the loop, not knowing what to expect. Probs lost 20s on 15 and 40 on 16. Next few were clean if not fast. Really started to push it out of the loop, hit 22 and 23 fine and then it all went to pot. Lost concentration and thought I was at 24 so started navigating to 25, got most of the way there and then had to turn back for 24, then I hit the wrong number 24, and then found the right one (3mins). Lost discipling and started running too fast then, made a really stupid parallel error punching the wrong number 15. (It was a different reentrant with code 52 when i was looking for 53). Then It was a runfest to the finish. So bad being told I'd mispunched. Wouldn't have made the first relay team anyway and that was probably worse. Not the best Start for my first international but theres alot to learn from.
Went off strongly at the start, but had a little parallel error at no.2, was one reentrant over (30secs). Then I was clean 3 - 8 if not pushing the running as hard as I could. At no.9 I hit the path and didn't know which way to turn, so turned the wrong way (30 secs). Took wrong route choice to 10, Ralph caned me taking the path all the way out to the right. Like a minute quicker. No. 13 I came too far and hit the path (20s).Then I was a little hesitant into the first few controls of the loop, not knowing what to expect. Probs lost 20s on 15 and 40 on 16. Next few were clean if not fast. Really started to push it out of the loop, hit 22 and 23 fine and then it all went to pot. Lost concentration and thought I was at 24 so started navigating to 25, got most of the way there and then had to turn back for 24, then I hit the wrong number 24, and then found the right one (3mins). Lost discipling and started running too fast then, made a really stupid parallel error punching the wrong number 15. (It was a different reentrant with code 52 when i was looking for 53). Then It was a runfest to the finish. So bad being told I'd mispunched. Wouldn't have made the first relay team anyway and that was probably worse. Not the best Start for my first international but theres alot to learn from.
C • Map 3
Running warm up/down 5:00 [1] 0.8 km (6:15 / km)
Tiny warm down. Didn't really want to do much running so I just did a bit and then stretched.
Thursday Oct 9, 2008 #
Running warm up/down 25:00 [1] 2.0 km (12:30 / km)
Went for a loosening jog with Brits. The guys did some strides aswell on the way back.
Tuesday Oct 7, 2008 #
Running 50:00 [3] 6.0 km (8:20 / km)
I'll put this all as one sesh because I can't be bothered. Did an easy sesh with Harriers. Good warm up, 3x1km with different people leading it and as I'm the fastest it meant not going flat out much. Splits were 3.33, 3.15, 2.54. The last one felt comfortable aswell, just need two more in a row and my 3km time would be rapid. Then did 6x60m flat out. To stretch out the legs like. Came away without feeling pushed too much which is good for a tapering bit.
Monday Oct 6, 2008 #
Running tempo 1:10:00 [3] 13.5 km (5:11 / km) +350m 4:35 / km
Bit of a faartlek thing. Matt on his cross bike and me running. On the nice bits I was caning it and he was taking it easy and on the horrible bits I was taking it easy and he was carrying said cross bike. Was a good sesh. Was about 50/50 of each. Made it over an hour so it would be vaguely similar to the race on friday and saturday, but wasn't pushing alot of the time. Good to have someone to go with.