Training Log Archive: USKiwiIn the 7 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
7 AM
Orienteering race (Harvester Relay) 1:45:02 *** 10.63 mi (9:53 / mi)
ahr:151 max:176 spiked:19/36c shoes: Innov8
Harvester Relay, last leg for SLOW A Handicap team. A pretty long O run or me. Conscious of that I took it pretty easy, especially after screwing the first control when starting in the mini mass start pack.
Not a bad run, but according to Splitsbrowser I lost time on 17 legs, 10 of them by 30s, while on other legs I thought were no better it says I gained time. Might point to one of my main problems: I'm not even aware of when I'm losing time. Lets see what I can remember:
1) Genuine mistake, following Scott and John and went right at the stream instead of left, 30s agree with SB
4) Maybe not the best way out of 3, slow up the hill I guess (although I was still fresh at this stage, and definitely quicker uphill than I was later) and cautious into the control, but most of this leg was on a track, so it should have been about even. Don't know where SB gets 35s
6) Came down the hill pretty quick, picked my point to leave the track correctly, hit the hill on the other side of the ditch perfectly, but went the wrong way around the bush. I'd have though 10s max, but SB has 36s. Must have been overly cautious after leaving the track
7) Along the track to the sandpit, out the back on the ditch, turned into path, up the ridge, off the left into the re-entrant. A little high of the control, and maybe not direct out of 6 to the track, but can't see SB's 29s. 15s maybe
9) Probably wrong to go around the long way to the left rather than right or straight, but figured I'd go faster that way. Got the control fine when I got there. SB had 31s
(somehow I picked up 53s to 10, which is odd, because I definitely missed the control as I came over the ridge too low. This was really a 30s mistake)
11) Went by the powerlines at the bottom as it looked the easier approach. Got it fine, but maybe a little cautions / tired as I was about my 50minute mark where I start to lose my head. SB has 31s
15) Loose coming out of 14 and too far right, had to contour around through bracken and it all seemed odd. 45s by SB is probably right
19) A little difficulty getting through the green in he control circle, but don't think it was the 49s that SB has
21) Got the re-entrant right, followed it down but missed the control and had to come back up off the bottom. In hindsight, probably should have come straight down the track to the bottom in the first place, as it was obvious from the bottom, and completely hidden in head high bracken from the top. But hey, it was supposed to be white forest... 1:46 on SB, which is surprising, I'd have guessed 45s
23) Missed the smooth ride through the rough open I was aiming for and same down through the rough, which was fine, and collected correctly at the bottom. Attacked the control well and went the right way around the bush this time. 38s lost apparently, pretty bad for one I'd already been to
That's a total of 7:15 lost. Hmm, don't know. Either way, there's not the 11mins out there that I needed to stay ahead of Anne Edwards and TVOC
Not a bad run, but according to Splitsbrowser I lost time on 17 legs, 10 of them by 30s, while on other legs I thought were no better it says I gained time. Might point to one of my main problems: I'm not even aware of when I'm losing time. Lets see what I can remember:
1) Genuine mistake, following Scott and John and went right at the stream instead of left, 30s agree with SB
4) Maybe not the best way out of 3, slow up the hill I guess (although I was still fresh at this stage, and definitely quicker uphill than I was later) and cautious into the control, but most of this leg was on a track, so it should have been about even. Don't know where SB gets 35s
6) Came down the hill pretty quick, picked my point to leave the track correctly, hit the hill on the other side of the ditch perfectly, but went the wrong way around the bush. I'd have though 10s max, but SB has 36s. Must have been overly cautious after leaving the track
7) Along the track to the sandpit, out the back on the ditch, turned into path, up the ridge, off the left into the re-entrant. A little high of the control, and maybe not direct out of 6 to the track, but can't see SB's 29s. 15s maybe
9) Probably wrong to go around the long way to the left rather than right or straight, but figured I'd go faster that way. Got the control fine when I got there. SB had 31s
(somehow I picked up 53s to 10, which is odd, because I definitely missed the control as I came over the ridge too low. This was really a 30s mistake)
11) Went by the powerlines at the bottom as it looked the easier approach. Got it fine, but maybe a little cautions / tired as I was about my 50minute mark where I start to lose my head. SB has 31s
15) Loose coming out of 14 and too far right, had to contour around through bracken and it all seemed odd. 45s by SB is probably right
19) A little difficulty getting through the green in he control circle, but don't think it was the 49s that SB has
21) Got the re-entrant right, followed it down but missed the control and had to come back up off the bottom. In hindsight, probably should have come straight down the track to the bottom in the first place, as it was obvious from the bottom, and completely hidden in head high bracken from the top. But hey, it was supposed to be white forest... 1:46 on SB, which is surprising, I'd have guessed 45s
23) Missed the smooth ride through the rough open I was aiming for and same down through the rough, which was fine, and collected correctly at the bottom. Attacked the control well and went the right way around the bush this time. 38s lost apparently, pretty bad for one I'd already been to
That's a total of 7:15 lost. Hmm, don't know. Either way, there's not the 11mins out there that I needed to stay ahead of Anne Edwards and TVOC
Thursday Jun 27, 2013 #
5 PM
Run: Easy 25:25 3.21 mi (7:55 / mi)
ahr:140 max:159 shoes: Asics Kayano 19
Wednesday Jun 26, 2013 #
5 PM
Run: Easy 12:44 1.65 mi (7:43 / mi)
ahr:140 max:146 shoes: Asics Kayano 18
Tuesday Jun 25, 2013 #
Event: Trail Challenge 2: Ham Lands
7 AM
Run: VO2max intervals 1:02:04 8.69 mi (7:08 / mi)
ahr:151 max:167 shoes: Asics GT-2170 Blue
Insane intervals ITW via Hyde Park: 15min warm-up, 15min tempo, 4x 1km w/ 90s recovery, 10min cool down (supposed to be 15min tempo).\
Urgh, this workout friggin kills me. Hard, hard work, especially with this morning's rucksack. Really felt the difference up the inclines. Probably good for me. Forefoot didn't feel to bad on the run, didn't feel it all at speed, only at rest. Left achilles getting a bit still of the 4th interval. Both forefoot and achilles a bit sore now. Recovery run tomorrow I guess, and then I suppose more intervals the following day...
Urgh, this workout friggin kills me. Hard, hard work, especially with this morning's rucksack. Really felt the difference up the inclines. Probably good for me. Forefoot didn't feel to bad on the run, didn't feel it all at speed, only at rest. Left achilles getting a bit still of the 4th interval. Both forefoot and achilles a bit sore now. Recovery run tomorrow I guess, and then I suppose more intervals the following day...