Training Log Archive: alexwmIn the 7 days ending Apr 10, 2012:
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Monday Apr 9, 2012 #
Orienteering race (JK Day 4 - Relay) 34:30 [5] 5.05 km (6:50 / km) +286m 5:19 / km
ahr:185 max:197 shoes: Walsh
JK trophy - Fanghorn Forest Leg 2 - 1-4 4.3km 225m
My favourite run of the weekend. Best pace on mostly good navigating. Spent much of the course running with Pål Thowsen of Halden SK who was on the mens senior.
Strong start up the hill to 1 and continued at this pace to 2 though my only major navigational error on the course saw me losing time. Ok through 3-5. Fast on 6 but slower uphill to 7. Round the path to 8 but slow going uphill. Slowish to 11 but fast 12-14. Scrappy on 15 but strong from 16-finish. Very quick uphill to 17.
Caught up several places, and most importantly, faster than TTDP
My favourite run of the weekend. Best pace on mostly good navigating. Spent much of the course running with Pål Thowsen of Halden SK who was on the mens senior.
Strong start up the hill to 1 and continued at this pace to 2 though my only major navigational error on the course saw me losing time. Ok through 3-5. Fast on 6 but slower uphill to 7. Round the path to 8 but slow going uphill. Slowish to 11 but fast 12-14. Scrappy on 15 but strong from 16-finish. Very quick uphill to 17.
Caught up several places, and most importantly, faster than TTDP
Running warm up/down 10:30 [3] 1.3 km (8:05 / km) +48m 6:49 / km
ahr:152 max:168 shoes: Walsh
Sunday Apr 8, 2012 #
Orienteering race (JK Day 3 - Middle) 1:15:24 [4] 5.5 km (13:43 / km) +260m 11:05 / km
shoes: Walsh
No Garmin so no idea of total distance or climb, though I think both were far higher than the given.
M20L
Overall it was a slow run due to a general lack of energy. Being hungry at the start wasn't a good sign.
Sprinted out the start in the same direction as everyone else before looking at the map. Turned out I was running in the wrong direction to the 1st control and lost time by having to take a longer route winding around the spurs. Quick to 2 and 4 but slow to 3 as it didn't look as I expected. Took a different route to 5 than the one I had planned but what lost me time on this leg was lack of energy on the hill. Similar story for 6. Very quick on 7 and quite quick on 8 despite taking a round-about route. Decided to run along the same routes as I did on 1 and 2 to increase pace. Ok on 9, 10 and most of 11 but zoned out and ended up overshooting and losing height. Quick on 12 but slow on 13 but didn't look as I had anticipated. Quick to 14-finish as I enjoyed the downhill path running.
Loved the area but I'm not cut out for the hills. Disappointing pace all weekend which can only be improved by more training!
M20L
Overall it was a slow run due to a general lack of energy. Being hungry at the start wasn't a good sign.
Sprinted out the start in the same direction as everyone else before looking at the map. Turned out I was running in the wrong direction to the 1st control and lost time by having to take a longer route winding around the spurs. Quick to 2 and 4 but slow to 3 as it didn't look as I expected. Took a different route to 5 than the one I had planned but what lost me time on this leg was lack of energy on the hill. Similar story for 6. Very quick on 7 and quite quick on 8 despite taking a round-about route. Decided to run along the same routes as I did on 1 and 2 to increase pace. Ok on 9, 10 and most of 11 but zoned out and ended up overshooting and losing height. Quick on 12 but slow on 13 but didn't look as I had anticipated. Quick to 14-finish as I enjoyed the downhill path running.
Loved the area but I'm not cut out for the hills. Disappointing pace all weekend which can only be improved by more training!
Running warm up/down 20:00 [3] 1.8 km (11:07 / km) +190m 7:16 / km
shoes: Walsh
Saturday Apr 7, 2012 #
Orienteering race (JK Day 2 - Long) 1:22:08 [4] 8.94 km (9:11 / km) +459m 7:19 / km
ahr:181 max:197 shoes: Walsh
M20L 7km 250m
Slow and disappointing run as I found the terrain really tough and struggled with the scale (haven't run on 1:15k since the last JK). Struggled through the green and couldn't hack the open marshland.
Control 1 was ok, found the 1st control on the Elite courses before and used it to navigate to mine. From the sounds of it, most of the Elites were to far east and too low. I crossed through too bands of green and found it exactly where I would have expected it to be!
Really messed up 2 by not reading the scale and vegetation correctly and lost 3minutes on a 1 minute leg. Cautious on 3 and the mistake of battling it through the green on the way to 4 but was fast initially in the open for 4 and 5. Fast through the white to number 6 and came out well. Slow to 7.
Terrible route choice to 8. Battled through green marsh to crossing point and then headed off 90 degrees in the wrong direction. Then struggled along the marsh unnecessarily before revisiting 5. Came to the control from a direction I wasnt expecting. Tuned out on the way to 9 and made another 90 degree error but ended up on an extremely runnable ride. Fast to 10 and ok to 11 but was a little off. Ok through 12-finish but slow uphill to 17 and 19.
Slow and disappointing run as I found the terrain really tough and struggled with the scale (haven't run on 1:15k since the last JK). Struggled through the green and couldn't hack the open marshland.
Control 1 was ok, found the 1st control on the Elite courses before and used it to navigate to mine. From the sounds of it, most of the Elites were to far east and too low. I crossed through too bands of green and found it exactly where I would have expected it to be!
Really messed up 2 by not reading the scale and vegetation correctly and lost 3minutes on a 1 minute leg. Cautious on 3 and the mistake of battling it through the green on the way to 4 but was fast initially in the open for 4 and 5. Fast through the white to number 6 and came out well. Slow to 7.
Terrible route choice to 8. Battled through green marsh to crossing point and then headed off 90 degrees in the wrong direction. Then struggled along the marsh unnecessarily before revisiting 5. Came to the control from a direction I wasnt expecting. Tuned out on the way to 9 and made another 90 degree error but ended up on an extremely runnable ride. Fast to 10 and ok to 11 but was a little off. Ok through 12-finish but slow uphill to 17 and 19.
Running warm up/down 14:42 [3] 2.09 km (7:02 / km) +74m 5:59 / km
ahr:160 max:184 shoes: Walsh
Friday Apr 6, 2012 #
Event: JK 2012
Orienteering race (JK Day 1 - Sprint) 22:02 [5] 4.4 km (5:00 / km) +84m 4:34 / km
ahr:189 max:202 shoes: Walsh
M20E 2.7km 30m
Mostly good with 1 major mistakes and a couple of bad route choices. Best sprint since the Nottingham City race last year. Good sprintervals sessions have helped my improvement.
Good through 1-3. Went all the way round the circle to get to 4. Messed up 5 by making the common mistake of not seeing the uncrossable fence. Got most of the way there before having to turn back. In hindsight, a better route choice for me would have been to go back out of the control the way I came in. Cleab through 6-8 but realised I was cruising so picked up the pace after this. Didn't see the route through the light green to 9 and lost time despite bombing it all the way. Great pace through 10-16.
Crap route choice to 17 saw me winding round a stairway/ramp and lost a lot of time. Went all the way round to 18 as I didn't see the underpass and lost yet more time. Slow along the wooded path which continued on the leg to 19 and went the wrong way round to 20.
Was caught on the way to 20 and consequently blasted it all the way to the finish. Better route choices than the other guy through 22-24 but had slower pace and lost time on 25 by going to the wrong control.
I always like sprints, but as usual my pace is way off the mark.
--
No foot problems all weekend!
Mostly good with 1 major mistakes and a couple of bad route choices. Best sprint since the Nottingham City race last year. Good sprintervals sessions have helped my improvement.
Good through 1-3. Went all the way round the circle to get to 4. Messed up 5 by making the common mistake of not seeing the uncrossable fence. Got most of the way there before having to turn back. In hindsight, a better route choice for me would have been to go back out of the control the way I came in. Cleab through 6-8 but realised I was cruising so picked up the pace after this. Didn't see the route through the light green to 9 and lost time despite bombing it all the way. Great pace through 10-16.
Crap route choice to 17 saw me winding round a stairway/ramp and lost a lot of time. Went all the way round to 18 as I didn't see the underpass and lost yet more time. Slow along the wooded path which continued on the leg to 19 and went the wrong way round to 20.
Was caught on the way to 20 and consequently blasted it all the way to the finish. Better route choices than the other guy through 22-24 but had slower pace and lost time on 25 by going to the wrong control.
I always like sprints, but as usual my pace is way off the mark.
--
No foot problems all weekend!
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Walsh