Training Log Archive: RichIn the 7 days ending Sep 7, 2014:
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Sunday Sep 7, 2014 #
Note
slept:4.0
Running warm up/down 18:27 [2] 2.76 km (6:41 / km) +44m 6:11 / km
shoes: Inov8 X Talon 212 (4)
Orienteering race 35:02 [5] *** 5.85 km (5:59 / km) +173m 5:13 / km
spiked:22/34c shoes: Inov8 X Talon 212 (4)
I felt confident going into this. Middle is normally my best discipline, I have been running well and Cannock Chase suites me. However, things went badly wrong. Felt really strong running but my brain was thinking too much about running fast and not spiking controls.
First three were fine but then small errors of 5-10s on 4, 5, and 6 should have acted as warning signs that I needed to take a little more care for a couple of controls. Got on the wrong spur at 7 and panicked when the control didn't appear (lost 1:50), then tried overcompensating on 8 and a bad bearing and things not fitting resulted in another 90s mistake. Only worked out where I was exactly when a spotted Murray heading to 9 (two minute man, train missed). Knew I had to catch Murray to stand any chance of a podium (though suspected it was already over) so pace only got quicker and lost a few more seconds on 9.
Started settling down a litle more after this, pace was good but orienteering slightly better but the odd few second errors were still creeping in. Spotted Murray ahead dropping down to 15 and increased speed again to try and real him in. Gap remained at about 10-15s (hard to keep in sight with all the bracken) until I took a higher line to 19 which turned to be a good deal quicker and got ahead; but then ended up lower than expected an took 10s or so to work out what I had done; this bought us together. 10s or so lost at 20 running to the wrong control.
Visualisation was poor at 24 stopped to take in more details, saw a control, ran to it, not ours, crap, where is it? Murray looked more confident in where he was going and realised I just need to go a bit further originally - another 40s or so. Murray then went off his bearing to 25 and I was back ahead before screwing up 29 (30s). Another small miss at 30 and banana into 33 keeping on Murray's tail into the finish. Fair to say neither of us were navigating too well.
Running warm up/down 15:58 [1] 2.07 km (7:42 / km) +46m 6:56 / km
shoes: Inov8 X Talon 212 (4)
Saturday Sep 6, 2014 #
Running warm up/down 10:21 [2] 1.27 km (8:10 / km) +14m 7:44 / km
shoes: Adida Adizero Adios Boost 2
Orienteering race 13:53 [5] ** 3.29 km (4:13 / km) +34m 4:01 / km
spiked:20/21c shoes: Adida Adizero Adios Boost 2
Fairly comfortable, slow to 3 which gave me an extra couple of seconds to get ahead of myself with the navigation. Perhaps one or two not quite optimal routes but never had to push too hard and qualified for A Final comfortably. Only issue was the bridge to 13 - red blobs on the map turned out to be crosses and not a crossing point which I thought they were which resulted in a brief panic and lost 25s having to go round.
Orienteering warm up/down 10:56 [1] 1.64 km (6:40 / km)
shoes: Adida Adizero Adios Boost 2
Running warm up/down 9:13 [2] 1.53 km (6:02 / km) +3m 5:59 / km
shoes: Adida Adizero Adios Boost 2
Orienteering race 13:30 [5] ** 3.38 km (3:59 / km) +28m 3:50 / km
spiked:27/29c shoes: Adida Adizero Adios Boost 2
A couple of 10s errors early on proved costly; didn't spot the gap to 2 and then lost contact on 6 and initially punched the wrong control before realising things weren't quite right. Rest was mainly straight forward. Finished 5th; 17s off 3rd. A little disappointing I could get a podium but the couple of small mistakes/ small time differences on a couple of controls (running speed?) were the difference.
Running warm up/down 11:39 [1] 2.11 km (5:32 / km) +35m 5:06 / km
shoes: Adida Adizero Adios Boost 2
Wednesday Sep 3, 2014 #
Running 23:56 5.01 km (4:47 / km) +53m 4:32 / km
ahr:129 max:143 shoes: Sketchers Go Run 2
Running 23:37 4.83 km (4:53 / km) +168m 4:10 / km
ahr:128 max:137 shoes: Sketchers Go Run 2
Tuesday Sep 2, 2014 #
Running 22:16 4.85 km (4:36 / km) +20m 4:30 / km
ahr:132 max:166 shoes: Sketchers Go Run 2
Running warm up/down 20:15 4.23 km (4:47 / km) +27m 4:38 / km
ahr:135 max:153 shoes: Skechers Go Run 3
Running intervals 14:51 3.66 km (4:03 / km) +1m 4:03 / km
ahr:154 max:176 shoes: Skechers Go Run 3
Running warm up/down 18:15 3.76 km (4:51 / km) +1m 4:51 / km
ahr:131 max:158 shoes: Skechers Go Run 3
Monday Sep 1, 2014 #
Running 24:46 4.99 km (4:58 / km) +63m 4:40 / km
ahr:131 max:151 shoes: Skechers Go Run 3
Running 23:06 5.18 km (4:28 / km) +16m 4:24 / km
ahr:136 max:147 shoes: Skechers Go Run 3