Training Log Archive: CHorleyIn the 7 days ending Jun 12, 2022:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
|
|
| |||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jun 12, 2022 #
Running warm up/down 17:19 [2] 3.1 km (5:35 / km) +36m 5:17 / km
ahr:145 max:160
Orienteering race 52:52 [4] *** 8.34 km (6:20 / km) +275m 5:27 / km
ahr:150 max:169 spiked:10/17c rhr:53 slept:9.43
Very clumsy the whole way.
Drifting on 1 and 2 not entirely sure what I was doing not focusing. 5 I think my route wasn’t optimal but not too bad. 6, I wasn’t focusing ended up a bit low. 8 was a shocker dropped too early very confused then saw the big patch of blackberries and corrected, wasn’t the greatest route-choice either. 10 I was too far right halfway along and over corrected. 11-13 was fun a bit slow on 13 folding the map because it was quite a simple leg. Lost some time on 14 distracted by another control and got within 5m of 15 but didn’t see it (below cliff) and wasted another minute. Rest was good though.
Only 2nd by 4 seconds and winning overall by like 8 minutes. Should probably have dropped under 45 though.
Saturday Jun 11, 2022 #
Running warm up/down 18:46 [1] 3.05 km (6:09 / km) +25m 5:55 / km
ahr:144 max:166
Orienteering race 36:30 [4] **** 4.96 km (7:22 / km) +216m 6:03 / km
ahr:151 max:173 spiked:12/18c rhr:52 slept:7.72
Decent run. Very good first 3 then chose to go uphill to road to 4, which was too far out the way and was quite vague into control. 5, 6 and first part of 7 good, but drifted right interpreting the control circle of the map and made a 2 minute parallel error. 8-10 good, poor route-choice to 11 though and got stuck in vegetation. Pack of 3 formed though at control. 12 was a good route but was uncertain into the circle. 13 was good but took a bad route to 14 (high) and stuck in vegetation for 15. 16 to finish was pretty good though, having someone to chase.
Should probably cut 3 minutes off that time, but it is a fairly difficult area so quite pleased.
Thursday Jun 9, 2022 #
Running warm up/down 33:02 [2] 6.47 km (5:06 / km) +11m 5:04 / km
ahr:149 max:172 rhr:59 slept:7.98
Running 24:01 [3] 4.45 km (5:24 / km)
ahr:140
100s at don’t care. 4 laps @ 3:45 average fast around 3:00km pace or faster, slow faster than 5:00km.
Thankful Ian had some laps planned otherwise I’d feel significantly underprepared for XC. Just myself and a sprinter tonight.
Wednesday Jun 8, 2022 #
Running 33:07 [2] 5.76 km (5:45 / km) +121m 5:12 / km
ahr:152 max:171 rhr:60 slept:8.55
Tuesday Jun 7, 2022 #
Running warm up/down 24:16 [2] 3.55 km (6:50 / km) +4m 6:48 / km
max:180 rhr:58 slept:9.02
Running intervals 31:39 [4] 4.04 km (7:50 / km)
max:176
That was not so good.
Forgot flats + wind + stitch
Started off fairly well, but got a stitch on the 3rd one so skipped a rep, did well on the 4th, but died from stitch and wind in the 5th.
67,67,70
67, 77
15-16.