Training Log Archive: RalphIn the 7 days ending Jul 10, 2011:
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Sunday Jul 10, 2011 #
Note
(rest day)
Travelling and much needed
Saturday Jul 9, 2011 #
9 AM
O - Training 56:10 [3] 6.34 km (8:52 / km) +197m 7:40 / km
WOC Middle relevant terrain.
Nice session, good long legs. Technique roughly good.
Nice session, good long legs. Technique roughly good.
12 PM
O - Training 51:35 [3] 6.66 km (7:45 / km) +225m 6:38 / km
WOC relevant middle training.
Trains at cruise speed with Cheps, Sponge, Toni.
Tough
Trains at cruise speed with Cheps, Sponge, Toni.
Tough
Friday Jul 8, 2011 #
1 PM
O - Race 1:12:46 [5] 10.5 km (6:56 / km)
Euromeeting chasing start.
Having been DQ on the first day (along with about 25 other guys) I started off the back with minute intervals. Took the race carefully again, going on compass and looking for obvious features. Going well until the last route choice where I took the Finnish line, cost me maybe a minute. Pleased with my run though, feel I have improved quite a lot this week with my approach to this kind of terrain.
Having been DQ on the first day (along with about 25 other guys) I started off the back with minute intervals. Took the race carefully again, going on compass and looking for obvious features. Going well until the last route choice where I took the Finnish line, cost me maybe a minute. Pleased with my run though, feel I have improved quite a lot this week with my approach to this kind of terrain.
Warm up /down 25:00 [2] 1.5 km (16:40 / km)
7 PM
Run 24:08 [3] 3.46 km (6:58 / km) +129m 5:53 / km
shoes: Cumulus 12's
Easy jog looking at the Finnish national view, and the biggest hill in southern Finland.
Thursday Jul 7, 2011 #
12 PM
O - Race race 41:00 [5] 6.7 km (6:07 / km)
Euromeeting Middle Distance.
Started badly with a little miss at the first control. Refocussed and concentrated on running for big features and trusting the compass. Went reasonably well the rest of the course, a few curves, hesitations, but no misses. Pretty happy - would have liked to have been a minute or so quicker.
Started badly with a little miss at the first control. Refocussed and concentrated on running for big features and trusting the compass. Went reasonably well the rest of the course, a few curves, hesitations, but no misses. Pretty happy - would have liked to have been a minute or so quicker.
Warm up /down 25:00 [2] 1.5 km (16:40 / km)
Wednesday Jul 6, 2011 #
12 PM
O - Training 47:44 [3] 4.39 km (10:52 / km) +108m 9:41 / km
Easy o-training on Euromeeting rest day.
Another tough area, full of flies and other beasts.
Saw a big russian bear.
Got chased by the police.
Another tough area, full of flies and other beasts.
Saw a big russian bear.
Got chased by the police.
Tuesday Jul 5, 2011 #
O - Race race 1:37:18 [5] 13.5 km (7:12 / km)
Mass start long.
Tough race, hot, long. Felt good going through the loops and felt in reasonable control for most of the controls round this section. Came out and onto the straight last 6km in 20th, at the back of a pack of about 8 guys. Felt confident that even though I was struggling physically that I could probably stick with them. Went into the first control and got a bit confused in a big green re-enterant. Thought we were too low and turned right behind a couple of finnish guys that I recognised, assumed they knew what they were doing. 2 minutes later we arrived at the control. Got dropped through some green by these guys and then was alone until the end of the course when I got caught by the GBR pack, pushed the pace a bit and then put on a bit of a sprint.
Tough race, hot, long. Felt good going through the loops and felt in reasonable control for most of the controls round this section. Came out and onto the straight last 6km in 20th, at the back of a pack of about 8 guys. Felt confident that even though I was struggling physically that I could probably stick with them. Went into the first control and got a bit confused in a big green re-enterant. Thought we were too low and turned right behind a couple of finnish guys that I recognised, assumed they knew what they were doing. 2 minutes later we arrived at the control. Got dropped through some green by these guys and then was alone until the end of the course when I got caught by the GBR pack, pushed the pace a bit and then put on a bit of a sprint.
Warm up /down 15:00 [2]
Monday Jul 4, 2011 #
O - Sprint Race 13:18 [5] 3.7 km (3:36 / km)
Euromeeting sprint.
Not really orienteering very well but was running well. Missed some routes and little tricks, on the 9th control I overshot and ran into some settlement - lost 27s. Decided to finish the race to see what I could do and then DQ'd myself when I got into the finish. Ooooops.
Need to allow myself more time to focus on navigating for sprint races, even when I perceive them as "easy".
Not really orienteering very well but was running well. Missed some routes and little tricks, on the 9th control I overshot and ran into some settlement - lost 27s. Decided to finish the race to see what I could do and then DQ'd myself when I got into the finish. Ooooops.
Need to allow myself more time to focus on navigating for sprint races, even when I perceive them as "easy".
Warm up /down 30:00 [2]