Training Log Archive: roarIn the 1 days ending Jun 4, 2023:
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Sunday Jun 4, 2023 #
10 AM
Running (off-road) 38:39 4.87 km (7:56 / km) +104m 7:11 / km
ahr:116 max:141 shoes: Saucony Kinvara 12 - 2021
Warm up to the start. Long one today. Brought a change of shoes because a dob in my nviis is kind of coming up through the base which makes running on the road not so fun.
Orienteering 53:14 6.43 km (8:17 / km) +272m 6:50 / km
ahr:147 max:179 shoes: Nvii forest 2
WOC Middle Selection II - Livelox
3rd Irish. Almost definitely enough for a WOC middle and relay spot. Much more runnable forest today in some ways but also steep. Had two kind of silly mistakes losing 2:30 which I didn't need when suffering on the hills as well.
First section as far as 4 I was happy with. Little hesitation on 1 but not much. Hadn't really got a plan for 5 but contouring seemed best and there was a proper elephant track the whole way so was tipping along. But then I crossed the big valley and somehow thought I was too low, which was wild, when I saw a green splodge, and then Reto Egger went up too confirming for me, but this was wrong and dropped a minute. Reset the head and 6 looked easy but possible to make a mistake. I never saw the ditch and was lower than I thought and didn't spend enough time checking where I was at the road so just kept going, binning another 1:30. Not great. 7 definitely easy and have me a chance to get back in the game. Suboptimal route to 8 taking extra climb and started to feel like I was low on power here and on 9. 10 was lovely though, and perfect orienteering from me. Daniel Hubmann train came past on the way to 13, which was chaos of pieces falling off the back. I didn't stay on very long but long enough in the dregs to get influenced on 14 and take the road with the steep climb which was not optimal for me and dropped a minute to Colm and Paul on the straight line. Was good on the 15->19 section really. Bit of a weird time on 15 when I found a two sided crag where there was a one sided crag on the map so was not confident going down into it. Was running well on the side slope actually which is nice and had an Israeli following me here too. The finish was too much though and the climb to 20 was hell, along with the steepest run-in you can imagine.
Need to order new shoes as the side slope running seems to have put them over the edge with the sole threatening to separate.
3rd Irish. Almost definitely enough for a WOC middle and relay spot. Much more runnable forest today in some ways but also steep. Had two kind of silly mistakes losing 2:30 which I didn't need when suffering on the hills as well.
First section as far as 4 I was happy with. Little hesitation on 1 but not much. Hadn't really got a plan for 5 but contouring seemed best and there was a proper elephant track the whole way so was tipping along. But then I crossed the big valley and somehow thought I was too low, which was wild, when I saw a green splodge, and then Reto Egger went up too confirming for me, but this was wrong and dropped a minute. Reset the head and 6 looked easy but possible to make a mistake. I never saw the ditch and was lower than I thought and didn't spend enough time checking where I was at the road so just kept going, binning another 1:30. Not great. 7 definitely easy and have me a chance to get back in the game. Suboptimal route to 8 taking extra climb and started to feel like I was low on power here and on 9. 10 was lovely though, and perfect orienteering from me. Daniel Hubmann train came past on the way to 13, which was chaos of pieces falling off the back. I didn't stay on very long but long enough in the dregs to get influenced on 14 and take the road with the steep climb which was not optimal for me and dropped a minute to Colm and Paul on the straight line. Was good on the 15->19 section really. Bit of a weird time on 15 when I found a two sided crag where there was a one sided crag on the map so was not confident going down into it. Was running well on the side slope actually which is nice and had an Israeli following me here too. The finish was too much though and the climb to 20 was hell, along with the steepest run-in you can imagine.
Need to order new shoes as the side slope running seems to have put them over the edge with the sole threatening to separate.
Running (off-road) 17:24 2.28 km (7:37 / km) +81m 6:28 / km
ahr:148 max:166 shoes: Saucony Kinvara 12 - 2021
Back to the apartment with Laurence. Actually moving ok after a drink of water and a good sit.