Training Log Archive: jonmIn the 13 days ending Aug 26, 2011:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||
Wednesday Aug 24, 2011 #
Orienteering (Training) 32:41 [3] 2.96 km (11:02 / km) +133m 9:01 / km
ahr:122 max:164 shoes: VJ supra 2011
Anne got back from collecting without Chris... Opps. Dave went to the last and I went out to the 2nd and 3rd last. Luckily Dave found Chris and like was good again.
(Tour Long Race)
Tuesday Aug 23, 2011 #
Running (Trail) 5:49 [3] 0.72 km (8:05 / km) +21m 7:02 / km
ahr:150 max:163 shoes: VJ Supra
Warm up (part)
Orienteering (Training) 15:08 [3] 1.6 km (9:27 / km) +45m 8:17 / km
ahr:137 max:158 shoes: VJ Supra
Shadowed Bradders
Orienteering (Training) 13:08 [3] 1.72 km (7:38 / km) +50m 6:40 / km
ahr:145 max:161 shoes: VJ Supra
Shadowing Jack Millar
Orienteering (Training) 19:04 [3] 1.99 km (9:35 / km) +61m 8:19 / km
ahr:139 max:155 shoes: VJ Supra
Collecting
Orienteering (Race) 45:11 [3] 5.57 km (8:07 / km) +130m 7:16 / km
ahr:151 max:167 shoes: VJ supra 2011
OK Rav Middle Race
Low key club race on nice area. Sun was out but rather low in the sky (blinded at points).
5- Bit low in the circle (1 level) and lost 20sec
6- To left didnt expect it to be as low 20 secs
10 - Failed to read descriptions (and cirlce not centred well?) So looking the wrong place. wasted 1 min.
12 - Overshot on spur and had to relocateand cut back. 90 sec
13 - 10secs overshot
15 - Got to the left and mis identified knoll as a hill and thus turned the wrong way. Corrected but wasted 90secs.
17 - Didnt see control behind tree. Relocated and reattacked to find it.
Felt ok but looking back probably a few too many slips. Probably need to make sure the vizulisation is spot on every time.
Ankle still uncomfortable but nearly at the end of tour.
Monday Aug 22, 2011 #
Circuits 1:08:11 [3]
ahr:110 max:154 shoes: Saucony Triumph
Body Pump - Light weight session.
Through various muscle groups with 40-60% of maximal weight. Various thoughts on this. I thought it was a good session and and a good intro to using light weights. Some atheletes found it hard work (possibly too much weight on the arms/shoulders exercises, not enough to be a problem but a couple of days of DOMS which was not great for participating for the rest of tour.
Sunday Aug 21, 2011 #
Orienteering (Race) 58:46 [3] 6.51 km (9:02 / km) +188m 7:53 / km
ahr:150 max:165 shoes: VJ Supra
Silva Junior Cup - Middle distance
S-1 Lost 10 mins. Parallel on the path/crag combination. Relocated correctly but then missed control again. Relocated AGAIN and hit it.
5-6 Went to R and dropped a little and lost 30 secs.
7-8 Vesitated before diving into the green 20 sec.
10 Got in the wrong reeentrant in the circle and lost 2 mins.
11 Got low /L and hesitated20 secs.
Running very defensively due to the ankle twist.Slightly tweaked it again but not too badly. Activity definately frees it up but its still feeling very bruised and with restricted movement.
Saturday Aug 20, 2011 #
Running (Trail) 9:55 [3] 1.53 km (6:29 / km) +64m 5:22 / km
ahr:131 max:146 shoes: VJ supra 2011
Warm up
Orienteering (Race) 35:00 [3] 3.0 km (11:40 / km)
shoes: VJ supra 2011
Silva Junior Cup - Long race
After pulling ankle at forest intervals on Thu evening decided to only do a small part as very brusied ankle still.
S-1 Got pulled to the R in the marsh and ended up looking on the wrong hill. Relocated location quicklybust still binned a bit of time.
1-2 Picked up features and hit cleanly.A bit hesitsant back on the 1:15scale.
Post race ankle feeling better given the moveemnt (and cold water?) still brusied but movement is better.
Friday Aug 19, 2011 #
Note
Hare and Hounds exercise in the morning on a 1:4k map.
Thursday Aug 18, 2011 #
Orienteering (Training) 12:36 [3] 0.73 km (17:16 / km) +67m 11:50 / km
ahr:111 max:138 shoes: VJ supra 2011
Warm up
Orienteering (Training) 41:20 [3] 2.84 km (14:33 / km) +75m 12:51 / km
ahr:114 max:142 shoes: VJ supra 2011
Hanging
Orienteering (Training) 24:14 [3] 2.28 km (10:38 / km) +61m 9:22 / km
ahr:128 max:147 shoes: VJ supra 2011
Shadowing Braders round the East Control Pick
Orienteering (Training) 28:26 [3] 1.74 km (16:20 / km) +87m 13:05 / km
ahr:115 max:152 shoes: VJ supra 2011
Shadowing on West Control Pick - Rona and Ben M
Running (Speed) 1:03:49 [3] 8.17 km (7:49 / km) +200m 6:58 / km
ahr:140 max:178 shoes: VJ supra 2011
Warm Up
Running drills
7x (2:20, 1:15 recovery) terrain intervals (through green,marsh etc)
Warm down
Wednesday Aug 17, 2011 #
Orienteering (Race) 38:17 [3] 4.11 km (9:19 / km) +109m 8:14 / km
ahr:125 max:146 shoes: VJ Supra
Hanging before Breakfast. Loevely are rather indestinct in places but totally do able when you got into the mapping.
Orienteering (Training) 23:44 [3] 1.45 km (16:22 / km) +42m 14:19 / km
ahr:103 max:144 shoes: VJ Supra
Observing
Orienteering (Training) 20:00 [3]
shoes: VJ Supra
Went round with Chris Y getting him into the Swedish mapping. Its not like the UK apparently ...
Orienteering (Training) 15:13 [3] 1.41 km (10:48 / km) +39m 9:30 / km
ahr:118 max:150 shoes: VJ Supra
Another outing with Chris.
Note
Melke's Minne Relay - H18 and D20/H20. 1st and 3rd on the D20.
Oh and another comedy late night return to the hut.
Tuesday Aug 16, 2011 #
Circuits 22:08 [3]
ahr:120 max:152 shoes: Saucony Triumph
Tour Day 1
Drills and warm up on an indoor track. Then 3km time trails.
Orienteering (Training) 46:34 [3]
ahr:125 max:154 shoes: VJ supra 2011
Map memory pairs exercise.Shadowing.
Orienteering (Race) 1:04:09 [3] 7.62 km (8:25 / km) +133m 7:45 / km
ahr:156 max:170 shoes: BrightBycLight
Mass start night event (Stigfinnar-cup).
1 - Run out behind the pack and looking at my map flet under control and not pressured by the pack ahead. Split off left (with Nick B) as the pack started to go wrong and had a nice line in. However missed it and relocated off clearing and then boulder near path to come in again cleanly and hit it. 3 mins lost but styill 6 mins up on the rest of the tour.
2 - Promptly stuffed up the next by 3 mins by not taking a proper AP.
6- Bananed 6 by 20 sec.
8- Lost confidence and not a great plan. Picked it up without too much loss.
10 - Slow back the centre.
11-14 Improved and felt in control. Probably settled down and started orienteering properly.
So...
I could do it and not waste time. Just need to be forcefull about maintaining the technique ALWAYS.
Running (Trail) 10:06 [3] 1.32 km (7:39 / km) +22m 7:03 / km
ahr:141 max:162 shoes: BrightBycLight
Legging it for the bus / warm down.
Made the bus by 2 mins and then had 5 mins to get the train. Could not find the station so ended up with 1/2 the tour elgging it down the escualtor (in dobs) to make the train by 1 min. got change and eat :). Changed to the tube and get on the platform at 10:50. Train arrived in 5 min and took 3 mins. Tour legged it (withappropriate sound effects) to get the 11:00 bus at Slussen. Home for another late evening!
Monday Aug 15, 2011 #
Running (Trail) 38:33 [3] 5.65 km (6:49 / km) +156m 6:00 / km
ahr:162 max:173 shoes: VJ Supra
Tour Day0. Arrival strectch of the legs. Following reflective tape on the trees in Nacka, lit up by the headlight. Really great way of getting an off path repeatable terrian run. And would like to set one up in Oxford somewhere.
Reflexbarna . Terrain based run following reflectors. off path.
Sunday Aug 14, 2011 #
Orienteering (Race) 15:09 [3] 2.8 km (5:25 / km) +18m 5:15 / km
ahr:161 max:169 shoes: Saucony Triumph
Ps and Hs wedding Orienteering score race
Running (Trail) 6:02 [3] 0.78 km (7:44 / km) +11m 7:15 / km
ahr:136 max:156 shoes: Saucony Triumph
warm down