Training Log Archive: jonnyqIn the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Trail/Terrain 52:32 [4] 8.21 km (6:24 / km) +415m 5:06 / km
ahr:156 shoes: Brooks Ravenna VI
Wednesday Mar 30, 2016 #
Grass/Road 1:30:40 [3] 17.32 km (5:14 / km) +200m 4:57 / km
ahr:154 shoes: Brooks Ravenna VI
Tuesday Mar 29, 2016 #
Note
Monday Mar 28, 2016 #
Trail/Terrain warm up/down 6:00 [2] 1.0 km (6:00 / km)
shoes: VJ Irock
Orienteering 30:20 [4] **** 5.0 km (6:04 / km) +140m 5:19 / km
18c shoes: VJ Irock
Started off quick but slowed right down in all the mud. Two shocking routes in the urban section to 5 and 7, +20secs. Too low to 9, +15secs. Big miss to 16. Hit the hide control but didn't even notice the hide so thought it was a veg boundary or something. Went searching only to come back to the hide, eventually realising where I was, +30secs. Poor route to 17, straight through the crappy green instead of a bit around in nice white, +20secs. Main problem today was the very muddy hills, was literally crawling up them. Felt like i was running in flats and every log I came to took forever to get over because i kept slipping. Should have been far more aggressive and just got on with it here instead of being so tentative. Disappointed to have had such a weak leg.
Routegadget
Trail/Terrain warm up/down 8:00 [2] 1.3 km (6:09 / km)
shoes: VJ Irock
Sunday Mar 27, 2016 #
Trail/Terrain warm up/down 15:00 [2] 2.0 km (7:30 / km) +80m 6:15 / km
shoes: VJ Irock
Orienteering 1:28:56 [5] **** 15.2 km (5:51 / km) +485m 5:03 / km
24c shoes: VJ Irock
Generally a pretty good race, just weak on the hills and died a lot towards the end of the course. Poor route to 2 going straight through the rocks, +25secs. Cut up a bit late to 3, +20secs. Poor direction out of 4 and crossed the wall a lot earlier than planned plus a small hesitation in the circle, +25secs. Shins started to ache in the tussocks at the top of the map but went away quickly enough. Small miss at 13, on the wrong hill, +10secs. 19 and 20 just a bit unsure in the circle, 2x10secs. Poor micro route to 21, +25secs. A few too many banana routes and hesitations as well. Overall, not bad and really enjoyed the course.
Routegadget
Trail/Terrain warm up/down 6:01 [2] 0.8 km (7:31 / km)
shoes: VJ Irock
Saturday Mar 26, 2016 #
Trail/Terrain warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: VJ Irock
Orienteering 39:46 [4] **** 6.3 km (6:19 / km) +260m 5:14 / km
21c shoes: VJ Irock
Another poor race. Started off quite poorly by not being able to see the rides on the map, they were so thin. Didn't help to 1 where I hit the ride beside the control and spent a while trying to find it on the map, +15secs. Small hesitations in the circle to 2, +10secs. At 6 the line went through the lower crossing point so went through that one. Running up the road, Haakon pops out in front having gone straight. Looking at splits he was one of the only ones to do it but still annoying. If you're going to have mandatory crossing points, enforce them! Hit an unmarked ride to 7 thinking it was the path so had to climb a lot more, +20secs. A bit rght to 9, +10secs. Big miss to 14, misread the contours and wasn't thinking clearly, +1min. Huge miss to 15 partly my fault and partly because of the map. Two large depressions on the ground are both mapped as two small depressions in a reentrant. Thought I was further down the slope so ran up the river and wandered a round for a while before hitting the open and running back, +6mins. Should have kept better concentration to the river however, so in a large part my fault. No real mistakes after that just lost all motivation for the steep running legs. Bad race.
Routegadget
Trail/Terrain warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: VJ Irock
Friday Mar 25, 2016 #
Grass/Road warm up/down 12:00 [2] 2.1 km (5:43 / km)
shoes: Brooks Ravenna VI
Orienteering 17:45 [5] **** 4.3 km (4:08 / km) +50m 3:54 / km
22c shoes: Brooks Ravenna VI
Not a good race, was trying to push too hard instead of running relaxed and doing well technically. Lost contact to 2 and ran so much further than optimal, +25secs. Again not keeping contact to 4 and got confused at the construction works, +10secs. Wrong route to 6, +5secs. Another shocking route to 7, +15secs. Lost contact again to 14, +10secs. Bad route to 17, +10secs. Also losing a lot of time hesitating and not running fast enough. Disappointing race.
Routegadget
Grass/Road warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Brooks Ravenna VI
Wednesday Mar 23, 2016 #
Grass/Road warm up/down 11:37 [2] 1.9 km (6:07 / km)
shoes: Brooks Ravenna VI
Orienteering 20:38 [3] *** 4.4 km (4:41 / km)
25c shoes: Brooks Ravenna VI
Grass/Road 8:00 [2] 1.2 km (6:40 / km)
shoes: Brooks Ravenna VI
Tuesday Mar 22, 2016 #
Grass/Road warm up/down 26:07 [2] 4.4 km (5:56 / km)
shoes: Brooks Ravenna VI
Grass/Road 13:34 [4] 2.26 km (6:00 / km)
shoes: Brooks Ravenna VI
Grass/Road warm up/down 25:18 [2] 4.0 km (6:20 / km)
shoes: Brooks Ravenna VI
Monday Mar 21, 2016 #
Grass/Road 56:02 [2] 10.0 km (5:36 / km) +60m 5:26 / km
shoes: Brooks Ravenna VI
Friday Mar 18, 2016 #
Note
(sick)
Thursday Mar 17, 2016 #
Note
(sick)
Wednesday Mar 16, 2016 #
Note
(sick)
Tuesday Mar 15, 2016 #
Note
(sick)
Monday Mar 14, 2016 #
Grass/Road 39:37 [2] 7.7 km (5:09 / km)
shoes: Brooks Ravenna VI
Sunday Mar 13, 2016 #
Trail/Terrain warm up/down 10:15 [2] 1.6 km (6:24 / km)
shoes: VJ Irock
Orienteering 56:39 [4] **** 10.3 km (5:30 / km) +100m 5:15 / km
30c shoes: VJ Irock
Only brown, marsh and man made features on the map so had to concentrate a bit more. Good start, keeping in touch with the map really well. Then Shane Lynch caught me and so went with him but was messing up too much so he dropped me. Then I could concentrate more and had a better final third. Misses on 10, 15, 16, 18, 19, 25, 27, 28 and a small one on 29. No big misses but loads of small-medium ones which really added up. More like intensity 3.5.
Trail/Terrain warm up/down 8:49 [2] 1.3 km (6:47 / km)
shoes: VJ Irock
Saturday Mar 12, 2016 #
Grass/Road warm up/down 10:27 [2] 1.8 km (5:48 / km)
shoes: Brooks Ravenna VI
Orienteering 13:30 [5] *** 3.2 km (4:13 / km) +20m 4:05 / km
26c shoes: Brooks Ravenna VI
Difficult to read the map, very large scale and not drawn correctly. Good race, went around all the hedges. Couldn't make out what was crossable or not. Reading and planning ahead need work. Tibialis' hurting bad by the end.
Grass/Road warm up/down 12:17 [2] 2.0 km (6:09 / km)
shoes: Brooks Ravenna VI
Grass/Road warm up/down 19:30 [2] 3.2 km (6:06 / km)
shoes: Brooks Ravenna VI
Orienteering 23:30 [5] *** 5.5 km (4:16 / km) +25m 4:11 / km
30c shoes: Brooks Ravenna VI
Nice course, proper sprint map. Construction gate blocked my original route to 9 so had to go back, +25secs. Read the control description to 11 and saw it was on top. Lapse of concentration and started running down the ramp so had to go back, +25secs. Planning ahead needs work. Sarted at tempo pace and pain never really came on. Long warm up definitely helped I think.
Grass/Road warm up/down 8:27 [2] 1.3 km (6:30 / km)
shoes: Brooks Ravenna VI
Friday Mar 11, 2016 #
Grass/Road 1:18:02 [2] 14.6 km (5:21 / km)
shoes: Brooks Ravenna VI
Wednesday Mar 9, 2016 #
Grass/Road 37:27 [2] 7.0 km (5:21 / km)
shoes: Brooks Ravenna VI
Circuits 1:00:00 [3] 1.5 km (40:00 / km)
Tuesday Mar 8, 2016 #
Grass/Road 16:38 [2] 3.1 km (5:22 / km)
shoes: Brooks Ravenna VI
Grass/Road intervals 15:00 [5] 4.2 km (3:34 / km)
shoes: Brooks Ravenna VI
Grass/Road 6:00 [2] 0.8 km (7:30 / km)
shoes: Brooks Ravenna VI
Grass/Road warm up/down 13:55 [2] 2.3 km (6:03 / km)
shoes: Brooks Ravenna VI
Monday Mar 7, 2016 #
Grass/Road 25:22 [2] 4.2 km (6:02 / km)
shoes: Brooks Ravenna VI
Sunday Mar 6, 2016 #
Trail/Terrain 2:52:17 [3] 25.53 km (6:45 / km) +800m 5:50 / km
shoes: Brooks Ravenna VI
Saturday Mar 5, 2016 #
Grass/Road warm up/down 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Irock
Trail/Terrain 32:11 [4] 8.0 km (4:01 / km) +100m 3:47 / km
shoes: VJ Irock
Didn't really know what to expect with how training has been going. Race emulated what I've been doing, aerobically fine but nothing to give. Took loads of places on the hill and had a good last lap. Dive into the speed stuff now as long as the shin behaves. 9secs from counting for bronze. Really enjoyed it!
Grass/Road warm up/down 17:00 [2] 3.0 km (5:40 / km) +30m 5:24 / km
shoes: VJ Irock
Friday Mar 4, 2016 #
Grass/Road 1:02:24 [2] 11.5 km (5:26 / km)
shoes: Brooks Ravenna VI
Wednesday Mar 2, 2016 #
Grass/Road 36:31 [2] 6.4 km (5:42 / km)
shoes: Brooks Ravenna VI
Circuits 1:00:00 [3] 1.5 km (40:00 / km)
Tuesday Mar 1, 2016 #
Grass/Road 1:12:24 [2] 12.8 km (5:39 / km) +170m 5:18 / km
shoes: Brooks Ravenna VI