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Training Log Archive: D-MAN

In the 7 days ending Jun 29, 2013:

activity # timemileskm+m
  Orienteering7 13:47:42 54.13(15:17) 87.12(9:30) 8265
  Hiking1 2:40:00 6.21(25:45) 10.0(16:00) 400
  Running4 1:21:51 8.45(9:41) 13.6(6:01) 1050
  Total7 17:49:33 68.8(15:33) 110.72(9:40) 9715

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Saturday Jun 29, 2013 #

Event: JWOC 2013 - Czech Republic
 

Running 18:00 [2] 2.59 km (6:57 / km) +355m 4:07 / km
shoes: Inov-8 OROC 280

PM Run to the start. It was all uphill so it was pretty tough.

Orienteering 34:31 [3] 3.37 km (10:15 / km) +294m 7:08 / km
ahr:142 max:165 shoes: Inov-8 OROC 280

PM Middle training at CHVALECSKY LES at 1:10000. A fair bit of rock detail made it a technical training. Courese was actually 2.8 km 130m climb. A few little mistakes. Nice day in the 20s. Not doing much today to rest up for the JWOC Tour, 6 days of straight racing.

Running 3:42 [2] 0.71 km (5:11 / km) +29m 4:18 / km
ahr:123 max:147 shoes: Inov-8 OROC 280

PM Run back from the finish to the car.

Friday Jun 28, 2013 #

Running 5:35 [2] 0.86 km (6:30 / km) +43m 5:12 / km
ahr:123 max:146 shoes: Inov-8 OROC 280

PM Run to the start.

Orienteering 1:55:14 [3] 8.11 km (14:13 / km) +893m 9:10 / km
ahr:133 max:160 shoes: Inov-8 OROC 280

PM Training at Drabovna at 1:10000 by the Swiss junior team. Tons of rock detail and very tricky, it is considered one of the hardest maps in Czech Republic. It was even harder because we printed the maps from World of O so they were a bit blurry. Really tough to keep contact in all the rocks so I had to go fairly slow in some spots. Ended up jumping down on to a rock thinking I could get down from it to get to the control but I ended up getting stuck on it because there was no way down. There was a 5-8 meter drop on all four sides. Luckily Tomas came by and helped me off of it by pulling me up. Nice day around 20C.

Running 5:10 [2] 1.12 km (4:37 / km) +49m 3:47 / km
ahr:159 max:167 shoes: Inov-8 OROC 280

PM Run back from the finish to the car.

Orienteering 1:32:35 [3] 7.01 km (13:12 / km) +939m 7:55 / km
ahr:143 max:173 shoes: Inov-8 OROC 280

PM Another training on a really rocky map Klokoci at 1:7500. We finished the last training and drove to this training which was about 40 min so there was not much rest. I was feeling pretty tired because of this. Again it was very tricky in the rocks and had to go pretty slow to keep contact but the 1:7500 scale was easier to read than the 1:1000 map that was also blurry. Nice weather after a few days of rain, around 20C.

Thursday Jun 27, 2013 #

Orienteering 1:42:00 [3] 12.3 km (8:18 / km) +1119m 5:42 / km
shoes: Inov-8 OROC 280

PM Long training on DOBROSOV at 1:15000. A successful training picking good routes with less climb. A few little mistakes and one really stupid one at the end where I miss counted the trails. The course was 8.8 km and 600 m climb but it was a little ways to the start and from the finish back to the car. Nice day around 20C.

Orienteering 1:00:06 [3] 8.0 km (7:31 / km) +580m 5:31 / km
ahr:148 max:166 shoes: Inov-8 OROC 280

PM Relay specific map - BIRICKA at 1:10000. Fun running it with Tomas and Michael as a mass start. Legs were feeling it from the training a few hours earlier and the brain was a little tired. Really green and relatively flat map which was the opposite from the long training so it required a different orienteering technique that was hard to get into. Hard to keep direction in the deadfall/ green. A few really silly mistakes partly because I was pretty tired and found it harder to keep contact with the map but that was also from not being able to read the map while running through the green/deadfall without falling and hurting myself. Also started to run a loop I had already done for a few hundred meters and then realized it. Total of the 4 loops was 7 km.

Wednesday Jun 26, 2013 #

Running warm up/down 11:33 [2] 2.15 km (5:22 / km) +92m 4:26 / km
ahr:129 max:144 shoes: Inov-8 X-Talon 190

PM Warm up run in Chrudim for a sprint training in the town.

Orienteering 16:19 [4] 3.96 km (4:07 / km) +50m 3:53 / km
ahr:167 max:181 shoes: Inov-8 X-Talon 190

PM Sprint training on CHRUDIM at 1:4000. Ran the D21 (that the map they had) course from the Czech champs in the spring. Fun course, we need more complex sprint maps like this in Canada. Clean run except I chose slightly the less optimal route in two cases (just a little further than the optimal route). Didn't run too hard but kept a decent pace. Cool and wet out(a bit of rain) so it was pretty slippery so that was another reason to slow down a bit.

Running warm up/down 13:18 [2] 2.23 km (5:58 / km) +169m 4:20 / km
ahr:137 max:160 shoes: Inov-8 OROC 280

PM Warm up run to the start of the relay relevant terrain.

Orienteering 24:16 [3] 3.04 km (7:59 / km) +270m 5:32 / km
ahr:143 max:168 shoes: Inov-8 OROC 280

PM Relay relevant training planned by the Swiss on LESNI HRBITOV at 1:10000. Wet and raining but a fun training. Course was 2.9 km.

Orienteering 10:15 [2] 1.15 km (8:55 / km) +78m 6:39 / km
ahr:137 max:158 shoes: Inov-8 OROC 280

PM Running around LESNI HRBITOV waiting for the second map from Michael.

Orienteering 20:19 [3] 2.61 km (7:47 / km) +130m 6:14 / km
ahr:143 max:168 shoes: Inov-8 OROC 280

PM Relay relevant training planned by the Swiss on LESNI HRBITOV at 1:10000. Wet and raining but a fun training. Course was 2.3 km.

Running 5:23 [2] 0.95 km (5:41 / km) +26m 5:00 / km
ahr:129 max:149 shoes: Inov-8 OROC 280

PM Run back to the car.

Tuesday Jun 25, 2013 #

Orienteering 30:32 [3] 3.46 km (8:49 / km) +489m 5:10 / km
ahr:133 max:158 shoes: Inov-8 OROC 280

PM On the OSTAS map at 1:7500. Nice map with alot of big boulders and alot that are not mapped because they are a bit too small so it is tricky to pick out which ones are on the map in some spots. Cool, raining and very wet out.

Orienteering 1:14:39 [2] 5.39 km (13:51 / km) +649m 8:39 / km
ahr:124 max:159 shoes: Inov-8 OROC 280

PM On the north side of the OSTAS map at 1:3800. The scale was so big because the mao is pretty much black with hudge sandstone rocks/cliffs. Very slow going in most places, steep, dangerous and slippery so went slow. Very tricky and I couldn;t make sense of the map most of the time. Wet and rainy.

Hiking 2:40:00 [1] 10.0 km (16:00 / km) +400m 13:20 / km
shoes: Nike Air Trail Pegasus

Hiking in the sandstone rocks of Aderspach. Guessing we hiked 10km. Wet and rainy. Guessing we hiked 10km and 400m climb.

Monday Jun 24, 2013 #

Orienteering 1:25:47 [3] 11.13 km (7:42 / km) +1088m 5:11 / km
ahr:155 max:177 shoes: Inov-8 OROC 280

AM/PM JWOC Long distance training on Chvalecsky Les at 1:15000. Had a fairly clean training despite loosing 1-2min on a small boulder on the side of a hill, I felt there were more boulders that should have been mapped there. Had some less optimal route choices at the start because I didn't think the forest was as runnable as it really was so stuck to the trails too much going around when I should have gone straight. Cool day and pretty wet from the rain in the night, no real rain when we were out there which was nice.

Orienteering 1:25:02 [3] 8.2 km (10:22 / km) +912m 6:40 / km
ahr:149 max:174 shoes: Inov-8 OROC 280

Sunday Jun 23, 2013 #

Running warm up/down 4:57 [2] 0.79 km (6:16 / km) +153m 3:11 / km
shoes: Inov-8 OROC 280

AM Warm up run.

Orienteering warm up/down 11:43 [2] 1.38 km (8:29 / km) +144m 5:35 / km
shoes: Inov-8 OROC 280

AM Warm up on the warm up map.

Orienteering race 26:14 [5] 3.6 km (7:17 / km) +100m 6:24 / km
shoes: Inov-8 OROC 280

AM Czech Middle Distance Championships (D Final) near Kuncice. Map: Kuncicka hora, 1:10000. Feeling better than yesterday but still pretty tired. Had a much better race than yesterday despite loosing 1 min on the first control! Also lost 30 sec on #2 from being slow and unsure, 50 sec on #4 there were just too many knolls, 15 sec on #13 just being slow reading the map too much and 25 sec on #15 hooked the spur pretty bad. Ended up third even with the mistakes, really tough map with so many knolls. Another warm day but not really that humid which made it better for running. Actually ran 4.48 km. Placed 3/34.

Running 14:13 [2] 2.2 km (6:28 / km) +134m 4:57 / km
shoes: Inov-8 OROC 280

PM Ran back up the hill to go on the warm up map after the race because I wanted to do more and ran back down.

Orienteering 38:10 [2] 4.41 km (8:39 / km) +530m 5:24 / km
shoes: Inov-8 OROC 280

PM Run around the warm up map doing all the control in a buch of different orders.

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