Training Log Archive: BroonerIn the 7 days ending Mar 9, 2013:
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Saturday Mar 9, 2013 #
Running (Road) warm up/down 15:00 [3] 2.4 km (6:15 / km) +50m 5:40 / km
ahr:141 max:178 slept:6.5 shoes: Inov-8 Road-X 233
Orienteering race 18:46 [5] **** 3.95 km (4:45 / km) +100m 4:13 / km
ahr:188 max:200 20c shoes: Inov-8 Road-X 233
Bit scrappy, should have planned ahead for the course on leg to #1 but wanted to ensure I got that right, so lost quite a bit of time on 3-4 leaving control & then on shit route, didn't notice green was crossable.
Was ok but a bit hesitant (unmapped overpass at 5, almost missed gate at 6) through northern controls, then again didn't plan ahead on the easy route to 10 so went long way to 11 not seeing the cut through.
Felt I was struggling physically throughout, but dug in to try and keep in sight of Craney when he went by at 12, a few micro route choices could have been better round the final loop.
Map & Route
Running (Road) warm up/down 10:00 [3] 1.8 km (5:33 / km) +50m 4:53 / km
ahr:150 max:165 shoes: Inov-8 Road-X 233
Running (Road) warm up/down 10:00 [3] 1.7 km (5:53 / km) +10m 5:43 / km
ahr:144 max:171 shoes: Inov-8 Road-X 233
Orienteering race 18:37 [5] **** 4.2 km (4:26 / km) +70m 4:05 / km
ahr:186 max:195 20c shoes: Inov-8 Road-X 233
First half decent then it all went to pot, big time. DIdn't take a great route to 2 and missed better routes to 3 & 4, somehow quick split to 5 but not optimum route and had a decent sight of Patrick heading to 6 & 7 before catching him at 8. Then proceeded to lose bits of time on a few controls, run past 9 in my haste to keep with him when not really in touch with the map, and then had a brain melt on way to 11 and started going wrong way beside fence.
Was doing alright at this stage though, but at 14 blew it all, over a minute lost running too fast into the woods with the tracks and my attackpoint (lake) not really existing, so I overshot massively. Then in my haste to recover, left the control following the line back to 13 instead of 15, and by the time I realised I was pretty spent and completely lost motivation for the final few controls.
Frustrating, had some good split times across both races, but was rushing things and not picking optimum routes because of this a lot of the time. Need to focus on mapreading more and worry about running less.
Map & Route
Friday Mar 8, 2013 #
Note
Cycling 29:00 [3] 8.4 km (17.4 kph) +150m
ahr:123 max:153 slept:6.5
Cycling 26:00 [3] 8.4 km (19.4 kph) +90m
Cycling 20:00 [3] 6.3 km (18.9 kph)
Thursday Mar 7, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +150m
ahr:127 max:163 slept:4.0
Running (Mixed) warm up/down 6:00 [2] 0.9 km (6:40 / km) +10m 6:19 / km
ahr:126 max:139 shoes: Inov-8 Road-X 233
Orienteering intervals 49:30 [5] **** 8.2 km (6:02 / km) +75m 5:46 / km
ahr:160 max:189 shoes: Inov-8 Road-X 233
R knee a bit sore at the end.
Running (Mixed) warm up/down 7:30 [2] 1.1 km (6:49 / km) +15m 6:23 / km
ahr:122 max:149 shoes: Inov-8 Road-X 233
Cycling 30:00 [2] 8.5 km (17.0 kph) +100m
ahr:106 max:136
Wednesday Mar 6, 2013 #
Cycling 28:00 [3] 8.4 km (18.0 kph) +150m
ahr:133 max:169 slept:7.0
Running (Mixed) 26:00 [3] 5.6 km (4:39 / km) +90m 4:18 / km
shoes: Vivobarefoot Evo II
Cycling 29:00 [3] 8.5 km (17.6 kph) +90m
ahr:110 max:149
Tuesday Mar 5, 2013 #
Cycling 30:00 [3] 8.4 km (16.8 kph) +150m
slept:7.5
Cycling 27:30 [3] 8.4 km (18.3 kph) +80m
ahr:94 max:130
Monday Mar 4, 2013 #
Cycling 29:00 [3] 8.4 km (17.4 kph) +150m
slept:7.5
Cycling 26:00 [3] 11.6 km (26.8 kph)
ahr:141
Orienteering race 15:06 [5] *** 3.4 km (4:26 / km) +30m 4:15 / km
ahr:179 max:194 spiked:13/15c shoes: Inov-8 Road-X 233
Made a mess of #3 (30s), not reading map, going on autopilot and looking around the wrong fence. Pretty clean from there until #13 (10s) where I didn't enter or exit (5s) the control very well (not sure looking at descriptions would have helped).
Sunday Mar 3, 2013 #
Running (Mixed) long 2:56:18 [4] 26.8 km (6:35 / km) +700m 5:49 / km
ahr:157 max:176 slept:9.5 weight:72kg
Stomach still not happy in the morning, had some toast and porridge and it seemed to have settled down by the time I started.
No idea what the optimum route was on this, but I'm sure I was nowhere near it, ran way too far early on to try and minimise climb and probably for controls that weren't worth enough to warrant going for, especially given I was never going to clear the course.
Set out to run comfortably for 3 hours, with garmin beeping when over 170 and walked the big hills even in the first hour. Through 10km in the first hour, slowed to 8.5km with plenty of climb in the second, then similar for the third.
No major problems with controls, was slow through indistinct trail to #86 and location of #22 annoyed me late in the course, but that might have just been tiredness.
Pretty knackered by the end, and was a bit of a wreck in the evening, don't think I drank enough on the course despite best efforts, couldn't even finish my fish supper.
S&C 10:00 [1]