Training Log Archive: MCroneIn the 7 days ending May 13, 2012:
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Sunday May 13, 2012 #
Orienteering race 1:08:57 [3] 11.2 km (6:09 / km) +300m 5:26 / km
shoes: Inov8 oroc 280
8-9: Lost about a minute and a half (on Brad) due to no controls being here, a bit off putting.
12: Ended up too far south, lost about 30-40 seconds covering the extra distance.
17-18: Bit slow through here as I was taking my gel, perhaps spent too much time at the water control as well.
19: Struggled to read the vegetation and decide which two thickets were mapped. Saw the two big ones, but didn't think to go there, not sure why.
20: Went over the top of the hill instead of perhaps waiting for the saddle, but I had a good angle into the control.
24: Seemed to be a lot further arounf the clearing than on the map, probably lost around 30 seconds here.
25: Went too high [wrong exit angle], probably another 30 seconds.
26: Went too far west and had to relocate to the right feature.
27-28: Slow moving to find the control even though I was confident on my attackpoint. 28 was very far around the boulder cluster!
Good speed especially on the long controls. Took 1-2 minutes out of everyone on all of the long controls. When I had solid attackpoints I found the controls very easily, when I was just hoping for the right angle things didn't go so well. The technical bits were really silly and I should have focused a lot more in this area. I suppose that it is the challenge of having this so late in the race. Good race overall and I am happy with 3rd.
12: Ended up too far south, lost about 30-40 seconds covering the extra distance.
17-18: Bit slow through here as I was taking my gel, perhaps spent too much time at the water control as well.
19: Struggled to read the vegetation and decide which two thickets were mapped. Saw the two big ones, but didn't think to go there, not sure why.
20: Went over the top of the hill instead of perhaps waiting for the saddle, but I had a good angle into the control.
24: Seemed to be a lot further arounf the clearing than on the map, probably lost around 30 seconds here.
25: Went too high [wrong exit angle], probably another 30 seconds.
26: Went too far west and had to relocate to the right feature.
27-28: Slow moving to find the control even though I was confident on my attackpoint. 28 was very far around the boulder cluster!
Good speed especially on the long controls. Took 1-2 minutes out of everyone on all of the long controls. When I had solid attackpoints I found the controls very easily, when I was just hoping for the right angle things didn't go so well. The technical bits were really silly and I should have focused a lot more in this area. I suppose that it is the challenge of having this so late in the race. Good race overall and I am happy with 3rd.
Saturday May 12, 2012 #
Orienteering 38:55 [3] 5.2 km (7:29 / km) +250m 6:02 / km
shoes: Inov8 oroc 280
Will follow up this post with my splits (from my gps) when I get around to it and will also add them to attackpoint.
2: Bit off here, probably lost about 10 seconds.
3: Slow to 3, was difficult to find the knoll in the vegetation here.
6: This control was misplaced (well the map was slightly off here). Control was about 50m to the west of where it should be. Lost about 20-30 seconds here.
11: Went too far north. Had to relocate off the rootstock to the north (there was a control on it). Could have lost about a minute here... but not sure.
13: Stopped early..very silly.
13-15: Slow through this section...seem to slow down on the technical parts.
22: Bit off here, but Martin led me in to it as he had a better angle.
23: Map seems a bit wrong here, pit is much further north than the map shows. Stopped early (around 10 seconds).
25: Just slow, walked in to the control for no good reason...
28: Exited 27 at the wrong angle so ended up on the road to the south. Lost maybe 20 seconds here.
My speed was good through most of the course, just frustrating that I was so slow through the technical sections (though it was the point to try to not lose too much time[it cost me far more on the long though]). Only 9 seconds behind Nic, which I am really happy with. Good performance for races that I am not really a specialist at (lots of comments of where it came from...).
2: Bit off here, probably lost about 10 seconds.
3: Slow to 3, was difficult to find the knoll in the vegetation here.
6: This control was misplaced (well the map was slightly off here). Control was about 50m to the west of where it should be. Lost about 20-30 seconds here.
11: Went too far north. Had to relocate off the rootstock to the north (there was a control on it). Could have lost about a minute here... but not sure.
13: Stopped early..very silly.
13-15: Slow through this section...seem to slow down on the technical parts.
22: Bit off here, but Martin led me in to it as he had a better angle.
23: Map seems a bit wrong here, pit is much further north than the map shows. Stopped early (around 10 seconds).
25: Just slow, walked in to the control for no good reason...
28: Exited 27 at the wrong angle so ended up on the road to the south. Lost maybe 20 seconds here.
My speed was good through most of the course, just frustrating that I was so slow through the technical sections (though it was the point to try to not lose too much time[it cost me far more on the long though]). Only 9 seconds behind Nic, which I am really happy with. Good performance for races that I am not really a specialist at (lots of comments of where it came from...).
Thursday May 10, 2012 #
Running warm up/down 10:00 [3]
shoes: Nike Pegasus 28 0412
Running 35:00 [3]
shoes: Nike Pegasus 28 0412
Wednesday May 9, 2012 #
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Orienteering 10:00 [3]
shoes: Nike Pegasus 28 0412
Note
Raced a 400m race for the medics sports day today and won R100 :). Was very cool.
Tuesday May 8, 2012 #
Running intervals (Cross Country Runs) 35:00 [3]
shoes: Nike Pegasus 28 0412
Probably one of the most difficult training sessions that I have ever done, and yet it is one of the best that I have done this year.
After a long day organising our fundraising event I headed over to WEC for my training session. Didn't feel too great after yesterdays session (bit sore and stiff) but warmed up properly and had some good strides before we started.
We ran up every hill and flight of steps that you can find around the track. We also went through the long jump sandpit and had 3 sets of hurdles to jump over every lap. When I first saw the cones being set out I dreaded starting the session, but it actually turned out to be a really awesome session. The rest felt like nothing!
5 x 6 minutes (1 minute rest)
After a long day organising our fundraising event I headed over to WEC for my training session. Didn't feel too great after yesterdays session (bit sore and stiff) but warmed up properly and had some good strides before we started.
We ran up every hill and flight of steps that you can find around the track. We also went through the long jump sandpit and had 3 sets of hurdles to jump over every lap. When I first saw the cones being set out I dreaded starting the session, but it actually turned out to be a really awesome session. The rest felt like nothing!
5 x 6 minutes (1 minute rest)
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Warm up
Strides
Stretching
Warm down
Strides
Stretching
Warm down
Monday May 7, 2012 #
Running warm up/down 25:00 [3]
shoes: Nike Pegasus 28 0412
Warming up and setting out some controls for our exercise and then warming down afterwards.
Running intervals (Emit O Intervals) 12:00 [3]
shoes: Inov8 Flite 195
Focused on punching and acceleration away from the controls.
Did 1 hard, 1 easy, 2 hard, 1 easy etc up to 4 hard.
Rest for 2 and a half minutes and then repeat. Each interval was around 800m and 3 minutes [4 min/km including the slow parts]
Really tough session, but it was enjoyable and showed me how fast I should be running.
Did 1 hard, 1 easy, 2 hard, 1 easy etc up to 4 hard.
Rest for 2 and a half minutes and then repeat. Each interval was around 800m and 3 minutes [4 min/km including the slow parts]
Really tough session, but it was enjoyable and showed me how fast I should be running.