Training Log Archive: markgIn the 7 days ending May 15, 2011:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
| ||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday May 15, 2011 #
10 AM
Orienteering race 1:46:24 [3] 14.1 km (7:33 / km) +378m 6:39 / km
shoes: Jalas FLX
Badge event at Mundoolun - a great long distance course by Olly, including a sweet 2.3km long leg with some good route choices. I had a reasonable race but spoiled it with a few dumb errors and finished further behind Clive (17min) than I wanted. Felt quite good fitness-wise but tired in the last quarter and was starting to lose time to Clive in a big way through the last few.
My dumbest mistakes were not flipping my map over at the right time and heading back toward the start instead of continuing to the next control (-1min) and shortly thereafter getting caught out by the parallel legs and navigating to 30 instead of 20 and then nearly to 29 before I realised my mistake (-3min).
Also lost a bit of time on more ordinary mistakes: just missed 11, the termite mound in the lantana (-1.30) and 13 (-30s), drifted left coming into 17 (-45s), struggled with the lantana at 25 and then stood on top of the high point like an idiot (-2min), caught myself drifting down the wrong spur at 30 (-30s) and then couldn't find the finish!! (-20s). Maybe 10min of lost time all up.
I did some things well: better map reading and route choice planning, traffic-light pacing, generally good map contact, and good flow most of the time. Lost a bit of intensity and focus later on. I shouldn't have let the stupid mistakes on 18 and 20 get me down like I did.
My dumbest mistakes were not flipping my map over at the right time and heading back toward the start instead of continuing to the next control (-1min) and shortly thereafter getting caught out by the parallel legs and navigating to 30 instead of 20 and then nearly to 29 before I realised my mistake (-3min).
Also lost a bit of time on more ordinary mistakes: just missed 11, the termite mound in the lantana (-1.30) and 13 (-30s), drifted left coming into 17 (-45s), struggled with the lantana at 25 and then stood on top of the high point like an idiot (-2min), caught myself drifting down the wrong spur at 30 (-30s) and then couldn't find the finish!! (-20s). Maybe 10min of lost time all up.
I did some things well: better map reading and route choice planning, traffic-light pacing, generally good map contact, and good flow most of the time. Lost a bit of intensity and focus later on. I shouldn't have let the stupid mistakes on 18 and 20 get me down like I did.
Saturday May 14, 2011 #
10 AM
Running 41:40 [2] 7.8 km (5:21 / km) +295m 4:30 / km
shoes: Nike Free 5.0 (grey/green)
Easy run up Mt Coot-tha and back via Honeyeater Tr. Still a good workout but I feel strong enough that I can call it an easy run if I don't push too hard. Will have to go at least 30s/km faster on a route with slightly more climb to finish anywhere near the leaders in the mountain running champs in a fortnight. I think I'll do a few extra hills next week!
Thursday May 12, 2011 #
8 AM
Cycling (Commute) 35:00 [3] 12.5 km (21.4 kph) +165m
Nice morning, sort of chilly but not quite enough to make the jacket I wore comfortable. Not enthused about going uphill today.
4 PM
Cycling (Commute) 35:46 [3] 12.5 km (21.0 kph) +145m
Homewards. Unpleasantly windy.
Running 20:15 [3] 4.2 km (4:49 / km) +90m 4:21 / km
shoes: Adidas Supernova Cushion 7
We're currently car-less, so after riding home, I ran to Ewan's childcare, picked him up and brought him home on the bus, which he found very exciting. He got to ring the bell and swipe my Go card.
Tuesday May 10, 2011 #
10 PM
Strength & Conditioning 15:00 [3]
Calves, squats, and some hip rotators.