Training Log Archive: roarIn the 7 days ending Apr 8, 2012:
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Sunday Apr 8, 2012 #
Running (road) warm up/down 16:53 1.21 km (13:57 / km) +188m 7:51 / km
ahr:113 max:139 shoes: Jalas FLX
Orienteering race 1:54:06 **** 14.54 km (7:51 / km) +710m 6:18 / km
ahr:163 max:176 spiked:23/28c shoes: Jalas FLX
Yeah, this I was pleased by.
I set off easy, at a pace I wanted to keep up for the full course. Got the first 5 fine. Then ran down the hill into 6 and saw Colm coming up, got a rush of blood and ran down to where he came from, saw some crags and started to berate myself and ran back up into the control. Colm punched it a small bit in front of me and ran on. I kept going at my pace but wasn't losing too much to him. Made of mess of 7 then too due to not concentrating and forgetting i was on 1:15000 but recovered alright. Again just behind Colm. Then he went off more right than me on 8 and he was just behind me punching it (he says) I then headed off to 9 and was feeling a bit tired but good. Just kept plodding along and there was no sign of Colm again.
Went in a small bit early to 10 and then i broke the strap on my SI card. Walked to 11 fixing it. Met Shea on the way to 12, missed 13 a small bit but heard Shea getting it.
Then was uphill through green and I pushed a little to get ahead of Shea and he disappered behind me.
17,18,19 were fine but I could see some guy in front of me and I was getting slowly closer. He took the path to 20 while I went straighter, lost a small bit by it but still not the best routechoice. Caught him at 21 and then we ran the end punching together but taking different routes. I was wrong to follow the wall to 23 but I never saw the path. Was able to run the end of the course and got a gap on the guy and came in happy.
I was happy how I felt strong pretty much the whole way. Need to do a bit more concentrating after 2 hours and more uphill strength.
21st overall for the JK. I'll take that. Significant improvement over last year but then I have done some training this year
Map
Running (road) warm up/down 8:51 [2] 1.13 km (7:50 / km) +33m 6:50 / km
shoes: Jalas FLX
Saturday Apr 7, 2012 #
Running (road) warm up/down 23:57 3.56 km (6:44 / km) +58m 6:13 / km
ahr:132 max:158 spiked:0/1c shoes: Jalas FLX
Orienteering race 41:33 *** 6.05 km (6:52 / km) +265m 5:38 / km
ahr:171 max:180 spiked:15/20c shoes: Jalas FLX
Missed one (I'm blaming not being in a forest for ages but also it seemed really weird) Was a bit left for 2 where I caught Gerard. Was alright then for a while, small bit confused by the veg at 4, was silly on 7 when I went around the back of the hill. Was going down to 8 and I was starting to feel tired and I saw Colm coming out of it. Ger proceeded to fly by my on the way to 9 and I was out of energy by 10. Couldn't get myself to climb on the way to 11 and lost 1:30.
Managed to maintain some semblance of running around the last loop but I was dead on my feet.
Wasn't particularly impressed by my performance... I think it was a food thing but also thinking that I was fast enough to run with Ger at the start and then getting demoralised when he and Colm ran away from me
Map
Running (road) 13:23 1.92 km (6:58 / km) +42m 6:17 / km
ahr:126 max:144 shoes: Jalas FLX
Friday Apr 6, 2012 #
Running (road) warm up/down 9:52 1.71 km (5:46 / km) +25m 5:23 / km
ahr:136 max:164 shoes: salomon speed cross
Orienteering race 18:28 3.98 km (4:38 / km) +41m 4:25 / km
ahr:178 max:185 spiked:23/26c shoes: salomon speed cross
Had a good enough race, missed one stupidly after I went out far too fast. Was good then apart from 5 where I didn't see the best route which was to go back on yourself. Was clean enough then but I got tired going up the hill to 14 and then in the last section in the park I was suffering and lost time from being tired.
Was happy enough with the run overall but need more practice at racing sprints with confidence
Map
Running (road) warm up/down 11:09 1.94 km (5:45 / km) +38m 5:14 / km
ahr:134 max:150 shoes: salomon speed cross
Wednesday Apr 4, 2012 #
Commuting 18:00 [0]
shoes: Basso
Running (road) (Recovery) 31:07 6.16 km (5:03 / km) +150m 4:30 / km
ahr:135 max:148 shoes: New Balance 740
Tuesday Apr 3, 2012 #
Running (road) warm up/down 13:50 2.61 km (5:18 / km) +38m 4:56 / km
ahr:144 max:156 shoes: New Balance 740
Running (road) intervals 26:25 5.25 km (5:02 / km) +65m 4:44 / km
ahr:162 max:179 shoes: New Balance 740
all in about 3:44 which is mad because last time I did 1000s they were all above 4 on a dry road with no wind and 2min recovery!
This training lark might be working after all...
Running (road) warm up/down 12:11 2.55 km (4:47 / km) +13m 4:40 / km
ahr:150 max:159 shoes: Jalas FLX
Monday Apr 2, 2012 #
Commuting 21:00 [0]
shoes: Basso