Training Log Archive: BroonerIn the 7 days ending Aug 3, 2015:
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Monday Aug 3, 2015 #
Running (Mixed) warm up/down 21:00 [3] 3.6 km (5:50 / km) +70m 5:19 / km
ahr:148 max:163 shoes: Inov-8 Oroc 280 (old)
Orienteering race 48:00 [5] *** 5.9 km (8:08 / km) +130m 7:20 / km
ahr:164 max:182 shoes: Inov-8 Oroc 280 (old)
Really terrible orienteering by me today, didn't get to grips with vegetation and again failed to follow bearings, both of which should have been inconsequential given the amount of available contour detail. First fail was at 2, faffing away half a minute in the circle, then a few minutes on 3 being high on the hillside above the control. 5 was the nightmare though, just couldn't place the shapes and didn't trust my compass so ended up way west, in deep bracken, losing over 4 minutes, then ran over the top of 8 without spotting the control on two occasions, losing 90s on a 100m leg. Ok from there on, good on the long leg to 11 but not confident around the circles generally.
Probably 8 minutes dropped across the course through mistakes, would have still left me 8 down, but happier.
Sunday Aug 2, 2015 #
Running (Mixed) warm up/down 9:25 [3] 1.8 km (5:14 / km) +5m 5:10 / km
shoes: Inov-8 Oroc 280 (old)
Orienteering race 49:18 [5] *** 7.8 km (6:19 / km) +75m 6:02 / km
22c shoes: Inov-8 Oroc 280 (old)
Struggled to get into the map, was bang on for number 1 but didn't trust myself losing close to a minute in hesitancy. Slowly got into it after that, with some good splits (aside from marsh slog to 6) before missing at 10, the first of my compass failing controls of the week heading down the slope too far west. Then a string of poor controls, missing stupidly in the circle at 13 & 14 plus the long track route for 14 wasn't worth it, then leaving 15 in the wrong direction. Ok round the final loop though could have been more direct to 18.
Easily dropped 5 mins in mistakes, but somehow had my highest finish of the week in 11th.
Saturday Aug 1, 2015 #
Running (Mixed) 29:20 [3] 5.8 km (5:03 / km) +20m 4:58 / km
ahr:141 max:172 slept:7.0 shoes: Inov-8 Road-X 233
S&C 10:00 [1]
Running (Mixed) warm up/down 10:00 [3] 1.9 km (5:16 / km) +15m 5:04 / km
ahr:135 max:170 shoes: Inov-8 Terrafly 303
Orienteering race 17:16 [5] 4.3 km (4:01 / km) +25m 3:54 / km
ahr:187 max:196 shoes: Inov-8 Terrafly 303
Nairn open sprint - red, 5th place, 1 min down.
Since WOC was announced with Nairn as a potential venue, I had obviously been looking forward to the opportunity to run round my local hood for a long time. On the whole I made the most of it, a pretty clean run bar a couple of silly errors, speed was the main sticking point but could have knocked 25s off through mistakes.
Course was pretty straightforward (as I also thought the relay was, bar a couple of legs) and the time loss came from concentration rather than much else - I certainly benefited from home advantage, knew what things in the streets & park would look like and could keep a decent pace up, then in the dunes just had to be sensible - although the barriers kept you on your toes to avoid traps, as did a number of gaps which were open for WOC but not us.
Running (Mixed) warm up/down 7:00 [3] 1.2 km (5:50 / km) +5m 5:43 / km
ahr:136 max:156 shoes: Inov-8 Road-X 233
Tuesday Jul 28, 2015 #
Running (Mixed) warm up/down 13:00 [3] 2.2 km (5:55 / km) +20m 5:39 / km
ahr:158 max:174 shoes: Inov-8 Road-X 233
Orienteering race 25:30 [5] ** 5.8 km (4:24 / km) +15m 4:20 / km
ahr:188 max:196 spiked:28/30c shoes: Inov-8 Road-X 233
Running (Mixed) warm up/down 5:30 [3] 1.1 km (5:00 / km)
ahr:152 max:159 shoes: Inov-8 Road-X 233