Training Log Archive: mintoreIn the 10 days ending Jul 13, 2019:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||
Friday Jul 12, 2019 #
Orienteering 8:17 0.69 mi (12:00 / mi) +7m 11:38 / mi
ahr:128 max:140
Orienteering race 1:11:52 *** 7.6 km (9:28 / km) +121m 8:46 / km
ahr:150 max:168 spiked:13/18c shoes: Inov-8 200s
JWOC Tour Race 5 Thorsø Bakker Middle H45, 5.3 k
Very long for a middle. Fun fast terrain, better visibility. Good start both physically and mentally. Lost time on compass too far S on C3, good route to C4 and had trouble at the end. The open forest and rough open seemed almost identical to me and I spent several minutes searching for a bag in the wrong one. This was a spot where I would have gained by stopping and surveying more completely the surroundings probably leading to a better second attack. Good straight route to 11 but deviated from my line in the last 150 m heading out the wrong spur. Route choice to C14 could have been better. I climbed S rather than W. At the time, it seemed like less climb and more straightforward but in retrospect, the climb is nearly equal, so I lost on horizontal distance. Bobbled C16, looking for it with a D21 runner. I am not sure that either of us had read the clue which was spur and we both were looking for the non-existant bag on the linear marsh. This is 2:48 I would like back but all I can do is try to be more careful at looking at the circle/clues. Easily the best race of the week.
Thursday Jul 11, 2019 #
Orienteering race 1:55:14 **** 9.7 km (11:52 / km) +228m 10:38 / km
ahr:135 max:166 spiked:15/21c shoes: Inov-8 200s
JWOC Tour Race 3 Gjern Bakker Shortened Long H45, 7.5 k
Better than yesterday but with a few big bumps. Managed to slow down to C1 avoiding a disaster. Didn't on the way to C2 so I went to 4 first, which included an unnecessary enormous climb (and decent, and climb again later). After this, headed directly to C2-5. C6 was hard to find in the broken ground as it was much bushier than mapped. Ran the marsh to C7; this was very nice, not full speed but good running until the spur. Finding the control at the end on the rootstock was not easy in the junky woods here. Began to run harder after 9 and chose poorly on the long leg to C12. I did want to do the marsh but came off the ridge uncertain of the trail that I had landed on. The wooded marsh was not obviously marsh and the trail was completely overgrown by grass. Went too far west but this made my location obvious. Ran south, surprised the trail was a boardwalk (also called ice skating in Inov-8 200s). Got to the second marsh and the bushes around the edge were huge so I picked along through the forest and then diagonaled the second marsh. This was very lumpy and slow. The third wooded marsh was a popular run by others and went really well. Much cleaner from here except bashing my way out of the green blobs and the quite mucky marsh by the waterhole.
Not a good run for lost time but I had fun today.
Wednesday Jul 10, 2019 #
Trail running 25:29 2.12 mi (12:01 / mi) +46m 11:15 / mi
ahr:121 max:137 shoes: Saucony Guide 2019
Core! 4:00 0.0 mi
ahr:98 max:120
Warmup-down 7:59 0.37 mi (21:51 / mi)
ahr:92 max:130
Road running 4:23 0.42 mi (10:28 / mi)
ahr:119 max:128
Orienteering race 1:02:24 **** 5.44 km (11:28 / km) +80m 10:41 / km
ahr:137 max:161 spiked:9/19c shoes: Inov-8 200s
JWOC Tour Race 3 Gjern Bakker Middle H45, 4.3 k
This was very hard for me. Just could not get my head around the contours. Steep with many interesting small hills and reentrants, plus a number of mandatory crossings through a fenced area.
End of race left me nervous to be coming back for the long on the next day.
Tuesday Jul 9, 2019 #
Trail running 24:00 2.08 mi (11:32 / mi) +48m 10:46 / mi
ahr:127 max:139 (rest day) shoes: Saucony Guide 2019
Monday Jul 8, 2019 #
Road running 21:38 2.01 mi (10:46 / mi) +47m 10:02 / mi
ahr:128 max:142 shoes: Saucony Guide 2019
Road running 13:45 1.37 mi (10:02 / mi) +25m 9:30 / mi
ahr:131 max:150 shoes: Inov-8 200s
Orienteering race 1:36:35 **** 9.96 km (9:42 / km) +359m 8:13 / km
ahr:153 max:167 spiked:20/24c shoes: Inov-8 200s
JWOC Tour Race 2 Velling-Snabegaard Long H45, 8.1 k
Very long and grueling with a number of sizeable climbs, particularly the 40 m straight up to C16. Fun mass start down a good downhill, over a small ridge and down the next side. Several diamonds to break up the runners. Started navigating solo on C3, lost time misreading rides and then improved (-2:55). C5 was a repeat control but it was much harder the second time coming from a more green direction and not being able to visualize the contours very well (-2:11). The download says I lost 1:02 to C6 but I think the steep climb up the reentrant and taking the wrong way around the downed tree was the loss, not so much a nav error. Liked the map flip. Happy to have taken a good line through the woods and a short cut to C10 and hit a tricky control C12 pretty much spot on (a small thicket in a reentrant in otherwise very green woods).\
Final climb to C24 involved a bit of walking. No one to motivate me on a very steep trail after a number of slashier, steeper legs, there wasn't much left in my legs until the top.
Sunday Jul 7, 2019 #
Trail running 22:18 1.82 mi (12:15 / mi) +35m 11:34 / mi
ahr:119 max:133 shoes: Saucony Guide 2019
Road running 7:51 0.81 mi (9:45 / mi)
ahr:125 max:145
Orienteering race 22:16 **** 3.83 km (5:49 / km)
ahr:145 max:165 spiked:19/23c shoes: Saucony Guide 2019
JWOC Tour Race 1 Lyseng Sprint H45, 2.7 k
Great location for a sprint. Tons of hedges and alleys in a series of housing developments. Many irregular shaped sets of row houses and mall storage buildings. Sadly, I skipped control 7; the final stop on a short linear leg. This made the next control very confusing so I had a big block of lost time ending up several row houses east of my intended control. With the exception of cutting in one path too early on 3 and a very slow windy route to control 22 (nicely set with an olive-broken route NE/SW), this was a fun solid race.
Saturday Jul 6, 2019 #
Road running 18:33 2.01 mi (9:14 / mi)
ahr:124 max:141 shoes: Saucony Guide 2019
Warmup-down 6:05 0.5 mi (12:04 / mi)
ahr:117 max:134
Orienteering race 22:18 *** 3.57 km (6:14 / km)
ahr:146 max:165 spiked:11/14c shoes: Saucony Guide 2019
JWOC Prologue Sprint, 2.6 k
Fun, challenging city sprint. Many very narrow alleys and usefully placed alleys that ended in olive green. Several passageways were missing and hand drawn onto the map which I originally ignored. Caught on after control 2. C6 was nice and twisty getting in and out with the steps and barrier wall. Lost time on a very small gap between a wall and building on 12. Paused, decided I couldn't see well enough to know it was legal and went around. It was legal.