Training Log Archive: DrKeithIn the 7 days ending Mar 11, 2012:
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Sunday Mar 11, 2012 #
Warm Up/Down 25:00 [2] 2.0 mi (12:30 / mi)
Orienteering race 1:22:07 [4] **** 5.7 km (14:24 / km) +170m 12:32 / km
spiked:8/16c
Second Day Lipicia Open 5.7km 16c 105m Real mess. Hip ok. 7 of first 8 c missed about 20mins in total. Put it down to learning!!! Parallel errors and Dolina spins! First control biggest same as Day 2 extremor drift off line and parallel features. Good lessons learnt (again) for WMMTBO booked hotel for OOCup Still 12/14 good races this year and fitter so let's take the positives and move on to BOC, JK and WM!
Saturday Mar 10, 2012 #
Orienteering race 47:25 [4] *** 4.4 km (10:47 / km) +105m 9:38 / km
spiked:16/20c
Lipicia Open Day 11 Middle 4.4k 20c 105m Good run esp after injuries yday 4mins errors losing contact near controls 3,11,13,16. Happy overall 8th. In M50.
Warm Up/Down 20:00 [2] ** 2.0 mi (10:00 / mi)
Friday Mar 9, 2012 #
Warm Up/Down 25:00 [2] 2.5 mi (10:00 / mi)
Orienteering race 1:16:00 [4] ***** 4.1 km (18:32 / km) +150m 15:40 / km
spiked:12/15c
Second day of Extremor and it lived up to its name! 4.1km 15c 150m
Pulled something hard in right hip on way to number one despite good warm up-ran it off but v sore after-ice etc.Bit sloppy as a result and slow as a result but recovered well. Went well until 9c when wheels fell off as made a parallel error and duplicate set of dolinas and walls fitted very well was even adepression near where control was. In process cut my left hand deeplyon a sharp limestone rock and blood everywhere! Almost dnfed but got bleeding under controlafter 5mins. A Swede I was with made same mistake and I got it well before him. Made slower progress as a result and was diffident until last two. Hip sore at end.Winner did 38' Looking fwd to M50 tmw if I can run!!??
Pulled something hard in right hip on way to number one despite good warm up-ran it off but v sore after-ice etc.Bit sloppy as a result and slow as a result but recovered well. Went well until 9c when wheels fell off as made a parallel error and duplicate set of dolinas and walls fitted very well was even adepression near where control was. In process cut my left hand deeplyon a sharp limestone rock and blood everywhere! Almost dnfed but got bleeding under controlafter 5mins. A Swede I was with made same mistake and I got it well before him. Made slower progress as a result and was diffident until last two. Hip sore at end.Winner did 38' Looking fwd to M50 tmw if I can run!!??
Thursday Mar 8, 2012 #
Orienteering race 1:03:00 [3] ***** 4.0 km (15:45 / km) +185m 12:48 / km
spiked:10/13c
Extremor 1st day 4k v tough underfoot and technical rocky Karst terrain.Made 6min error at no4 and bit sketchy on long 1st but pleased after that. Was 8th out of 11 in M45 22' down. Same mins/km would have given me 3rd place 4 mins down in M55!
Orienteering 20:00 [3] **** 1.5 mi (13:20 / mi)
Gentle navig/interp round dolinas
Warm Up/Down 30:00 [2] 3.0 mi (10:00 / mi)
Jog to start uphill and warmdown