Training Log Archive: BroonerIn the 1 days ending Jan 20, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Mo |
Monday Jan 20, 2014 #
7 AM
Running (Road) 36:00 [4] 7.7 km (4:41 / km) +200m 4:08 / km
ahr:159 max:185 slept:8.0 shoes: Inov-8 Road-X 255
Sticky run to work, legs tired.
6 PM
Running (Road) warm up/down 18:00 [3] 4.0 km (4:30 / km) +40m 4:17 / km
ahr:151 max:173 shoes: Inov-8 Road-X 255
To St Leonards, then to the event from Alawah, brief amount of time for some drills.
Orienteering race 15:34 [5] *** 3.3 km (4:43 / km) +40m 4:27 / km
ahr:183 max:193 spiked:18/23c shoes: Inov-8 Terrafly 303
Good course which made the best of the area, routechoice not particularly prevalent but a good test of map reading at speed (which I mainly failed at) and good direction in the open. Shame it was drizzly as it meant pushing on the bush trails along the slope at the end a bit sketchy - glad I took the bet on the weather and brought shoes with a bit of grip 'just in case'.
Slightly dodgy start to #1, running down steps and trying to read map not a great combo so a little slow, #2 fine then struggled to pick out the details & descriptions for for #3 & #4, probably dropped 5s on each.
Fine through the easy park section to #16 (should have planned ahead during easy runs to #12 & #14) but it all went amiss from #18 onwards.
Stupidly saw someone coming back out towards #17 from #18 and didn't look properly for the track to #19 on the map so did similar and then had a big climb through crap undergrowth onto the path and into the control, dropping a minute in the process. Kinda expected this to be an up vs round route choice leg, but it really wasn't!
Was hesitant to #20 but ok, then hesitant again before running past the end of the crags and having to drop back down into #21 (25s). For #21 I knew I had to go back out towards #20 then up steps but went too far and missed the steps entirely, then a bit hesitant in the circle (20s). Fine for the last control, but not pushing down the steps.
Map & Route
Frustrating, was actually ok running this week but mind wasn't quite up there when it was tricky - wasn't interpreting the descriptions well or reading the detail around the circle, and #19 was pure stupidity.
Looking forward to really focussing on better sprint techniques over the weekend and hopefully starting to put them into place under pressure with a race each day.
Slightly dodgy start to #1, running down steps and trying to read map not a great combo so a little slow, #2 fine then struggled to pick out the details & descriptions for for #3 & #4, probably dropped 5s on each.
Fine through the easy park section to #16 (should have planned ahead during easy runs to #12 & #14) but it all went amiss from #18 onwards.
Stupidly saw someone coming back out towards #17 from #18 and didn't look properly for the track to #19 on the map so did similar and then had a big climb through crap undergrowth onto the path and into the control, dropping a minute in the process. Kinda expected this to be an up vs round route choice leg, but it really wasn't!
Was hesitant to #20 but ok, then hesitant again before running past the end of the crags and having to drop back down into #21 (25s). For #21 I knew I had to go back out towards #20 then up steps but went too far and missed the steps entirely, then a bit hesitant in the circle (20s). Fine for the last control, but not pushing down the steps.
Map & Route
Frustrating, was actually ok running this week but mind wasn't quite up there when it was tricky - wasn't interpreting the descriptions well or reading the detail around the circle, and #19 was pure stupidity.
Looking forward to really focussing on better sprint techniques over the weekend and hopefully starting to put them into place under pressure with a race each day.
Orienteering 7:00 [4] 1.3 km (5:23 / km) +15m 5:05 / km
ahr:159 max:182 shoes: Inov-8 Terrafly 303
Jogged out then re-ran 18-Finish:
#19: 62 (-63s)
#20: 33
#21: 29 (almost missed steps, but -30s)
#22: 27 (-30s)
#23: 33
#24: 10
There's the big time loss, even being conservative of knowing where controls were I should have been 100s quicker.
#19: 62 (-63s)
#20: 33
#21: 29 (almost missed steps, but -30s)
#22: 27 (-30s)
#23: 33
#24: 10
There's the big time loss, even being conservative of knowing where controls were I should have been 100s quicker.
7 PM
Running (Road) warm up/down 28:30 [3] 5.4 km (5:17 / km) +90m 4:52 / km
ahr:143 max:167 shoes: Inov-8 Road-X 255
Event > Hurstville, Redfern > Home.