Training Log Archive: Jon XIn the 10 days ending Jul 14, 2018:
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Friday Jul 13, 2018 #
Running 20:09 2.86 km (7:02 / km) +28m 6:42 / km
ahr:113 max:135
Orienteering 1:18:54 12.3 km (6:25 / km) +120m 6:07 / km
ahr:143 max:157 shoes: VJ Falcon May 2018
M50 A Final, 56th place.
Shocker, maybe 13-14mins of mistakes.
Steady start then picked up pace on longer leg to #7 and took unnecessarily aggressive line at the end, missed it (1.5-2mins dropped).
Misread circle detail at #10 (not for first time this week circle could have been cut) and lost another 40s.
Then the biggie at #11, ran the leg well but just did not have enough control approaching it in the ditches/rides, ran very close but then ran off, found another control or two, mis-relocated several times, and generally panicked. 5-6mins lost.
Didn’t stop trying after that but not focused enough or disciplined enough with compass in the patchy green, and easily distracted by other controls in and around the circle. Lost time at all of 13, 14, 16, 18, 19 with around 1.5mins at each of 14 and 16, and 4-5mins through the section in total.
Not really what I had hoped for!
As in the Middle, even a really good run would have struggled to crack the top twenty (20th was 64:58).
Winner 56:07, bronze 58:21.
Top Brit was Martin in 31st (69:01) then Charlie in 35th (70:10). Rich P 80, Nick L 81, Mike P 82.
At the end my Garmin told me that recovery time required is 3 days (!)....nice day off tomorrow I think!
Thursday Jul 12, 2018 #
Orienteering 53:43 4.74 km (11:19 / km) +44m 10:49 / km
ahr:88 max:112 shoes: VJ Falcon May 2018
Gentle wander round, 3.7k with 17 controls and plenty of stopping to look about etc.
Pretty nice forest and expecting fewer brashings tomorrow so hopefully even nicer...
Wednesday Jul 11, 2018 #
Orienteering warm up/down 22:54 3.06 km (7:29 / km) +13m 7:19 / km
ahr:103 max:132 shoes: VJ Falcon May 2018
Orienteering race 30:31 [5] 5.0 km (6:06 / km) +95m 5:34 / km
shoes: VJ Falcon May 2018
M50 A final, 21st place.
Forgot to start watch so no exact distance or heart rate data...confident that heart rate was in the top zone for most of it!
Safe route round the path to #1 then started pushing hard. A bit too hard, planned to take #4 straightish but way left and too far en route and lucky to sort it out with only approx 1min lost (-1min). Too far left at #6 (-15s) and stupid parallel error on the wrong pair of open knolls at #10 (-20s).
Spectator run through from 11-12 and good from there to the end through some tricky vague stuff.
Pretty happy despite the time loss, felt like a decent time when I finished as by then had forgotten the minute lost at #4!
Winner Christian Vogelsgang 25:24. Bronze 26:11, 10th place 27:52. Some very speedy people at this event!
Martin 45th 33:05, Rich Parkin 52nd 34:28, Charlie 55th 35:07.
Tuesday Jul 10, 2018 #
Running 19:05 2.59 km (7:23 / km) +14m 7:11 / km
ahr:100 max:118
Orienteering 56:43 9.0 km (6:18 / km) +130m 5:53 / km
ahr:142 max:158 shoes: VJ Falcon May 2018
M50, heat 2 (of 4). 11th place (20 to qualify for Middle final ).
Fourth to start and first to finish, pretty sure I was fine qualification wise despite time loss at #1 (thought a ditch was a north line), #3 (miscounted rides), and particularly #9 (horrifically inaccurate bearing). Got a minor scare when the next finisher ran 48mins!
Ended up 9mins down but hopefully had something in reserve (gps/hr trace incomplete as didnt start watch initially).. Although not sure I can run faster whilst navigating better at the same time...
Monday Jul 9, 2018 #
Orienteering 39:30 3.98 km (9:56 / km) +47m 9:23 / km
ahr:81 max:113 shoes: VJ Falcon May 2018
Pottered round, seemed fairly useful, we shall see.
Hamstring protesting a little after yesterday...
Sunday Jul 8, 2018 #
Running warm up/down 12:50 1.9 km (6:45 / km) +3m 6:42 / km
ahr:101 max:116 shoes: new Kinvara 2016
Orienteering race 14:30 3.21 km (4:31 / km) +8m 4:28 / km
ahr:148 max:159 shoes: new Kinvara 2016
M50 A Final, 26th=.
Winner 13:02, bronze 13:29.
Fiddly control pick at the beginning then pretty easy with a lot of 'left or right' type decisions.
Pushed hard as I could and inside the top twenty, at #12 with not much more than 4mins to run I was 16th but only 10sec away from top six...
....then I momentarily headed for a non-existent gap to #13 (-10sec) and then turned left one building too early for the trivial #14 and had to backtrack again (-20sec).
Even with those two then would have struggled to get to top ten, top 15 was doable, couldn't run fast enough for better.
On to the forest!
Running warm up/down 8:17 [3] 1.14 km (7:17 / km)
shoes: new Kinvara 2016
Saturday Jul 7, 2018 #
Running warm up/down 13:16 1.9 km (6:59 / km) +26m 6:33 / km
ahr:106 max:124 shoes: new Kinvara 2016
Orienteering 16:04 3.22 km (4:59 / km)
ahr:141 max:157 shoes: new Kinvara 2016
M50 Heat 2 (of 3). Top 27 to A final. 6th place.
A bit nervy and skittish off the start and lost some seconds on route to #2 and again when it didn’t look as I expected in circle.
Calmed down and it was good and controlled after that, picked up a bit through the easier final few.
Looking forward to a cool final in Copenhagen tomorrow!
Running warm up/down 11:11 [2] 1.7 km (6:35 / km) +18m 6:15 / km
shoes: new Kinvara 2016
Friday Jul 6, 2018 #
Orienteering 30:06 5.36 km (5:37 / km)
ahr:113 max:128 shoes: new Kinvara 2016
Orienteering (Indoor orienteering)) 36:21 [3] 3.14 km (11:34 / km) +1m 11:33 / km
shoes: new Kinvara 2016
Meant to go steadily round an intermediate length course - they were all sold out! So the longest course it was....properly confused a couple of times (supposed to change floor 19 times apparently, think I may have done more than that...) but it was much fun throughout, surprised myself by getting round not too badly at all. 40th of 183.
Thursday Jul 5, 2018 #
Orienteering 1:45:00 [0] 7.5 km (14:00 / km)
Orienteering 1:02:47 7.63 km (8:14 / km) +26m 8:05 / km
ahr:102 max:130 shoes: VJ Falcon May 2018
Enjoyable easy run round twenty controls, pretty nice terrain but need to hold direction carefully, plenty of chance to get pushed off line if not concentrating properly....