Training Log Archive: roarIn the 7 days ending Apr 10, 2012:
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Tuesday Apr 10, 2012 #
Commuting 18:00 [0]
shoes: Basso
Monday Apr 9, 2012 #
Orienteering race 40:14 6.0 km (6:42 / km) +318m 5:18 / km
ahr:164 max:179 shoes: Jalas FLX
Conor ran well, came ine 15th I think, Colm came back in 9th place. I set off up the hill and I could feel the long in my legs. Alastair McLeod went by me pretty quickly and I just went about doing my orienteering. I was suffering on the climbs and I saw Hugh heading somewhere on the second half of the butterfly. There was some SYO guy running all over the place too. Hugh caught me just before 11 and he spiked the control. looked at his descriptions and cursed. I looked at mine and also let out some profanities before realising I had read the description for 12 instead and punched it and continued.
Suffered going up to 14 again and then as I was leaving it I glimpsed, what I though was two guys in FVO tops one of which had a bald head...
Reckoned I could take Marcus on the downhills but it turned out the other guy was actually Matthew Speake for EBOR, not Duncan Coombs... He passed me at 17 and I tried to hang with him but he dropped me going up to 18. I was a small bit right for 19, getting pulled by the other runners. Punched it and I could see Marcus running down the track, I went for the psychological advantage and got out to the path just in front of him and started to up it. Pushed it down the last hill and I could hear him breathing behind me. Hit the last I hear shouts for me, quickly intensify as shouts for Marcus join in. Hammered from then on. The was an uphill pull at the end of the run
Map
Running (road) race 5:02 0.67 km (7:31 / km) +6m 7:11 / km
ahr:113 max:122 shoes: Jalas FLX
Sunday Apr 8, 2012 #
Running (road) warm up/down 16:53 1.21 km (13:57 / km) +188m 7:51 / km
ahr:113 max:139 shoes: Jalas FLX
Orienteering race 1:54:06 **** 14.54 km (7:51 / km) +710m 6:18 / km
ahr:163 max:176 spiked:23/28c shoes: Jalas FLX
Yeah, this I was pleased by.
I set off easy, at a pace I wanted to keep up for the full course. Got the first 5 fine. Then ran down the hill into 6 and saw Colm coming up, got a rush of blood and ran down to where he came from, saw some crags and started to berate myself and ran back up into the control. Colm punched it a small bit in front of me and ran on. I kept going at my pace but wasn't losing too much to him. Made of mess of 7 then too due to not concentrating and forgetting i was on 1:15000 but recovered alright. Again just behind Colm. Then he went off more right than me on 8 and he was just behind me punching it (he says) I then headed off to 9 and was feeling a bit tired but good. Just kept plodding along and there was no sign of Colm again.
Went in a small bit early to 10 and then i broke the strap on my SI card. Walked to 11 fixing it. Met Shea on the way to 12, missed 13 a small bit but heard Shea getting it.
Then was uphill through green and I pushed a little to get ahead of Shea and he disappered behind me.
17,18,19 were fine but I could see some guy in front of me and I was getting slowly closer. He took the path to 20 while I went straighter, lost a small bit by it but still not the best routechoice. Caught him at 21 and then we ran the end punching together but taking different routes. I was wrong to follow the wall to 23 but I never saw the path. Was able to run the end of the course and got a gap on the guy and came in happy.
I was happy how I felt strong pretty much the whole way. Need to do a bit more concentrating after 2 hours and more uphill strength.
21st overall for the JK. I'll take that. Significant improvement over last year but then I have done some training this year
Map
Running (road) warm up/down 8:51 [2] 1.13 km (7:50 / km) +33m 6:50 / km
shoes: Jalas FLX
Saturday Apr 7, 2012 #
Running (road) warm up/down 23:57 3.56 km (6:44 / km) +58m 6:13 / km
ahr:132 max:158 spiked:0/1c shoes: Jalas FLX
Orienteering race 41:33 *** 6.05 km (6:52 / km) +265m 5:38 / km
ahr:171 max:180 spiked:15/20c shoes: Jalas FLX
Missed one (I'm blaming not being in a forest for ages but also it seemed really weird) Was a bit left for 2 where I caught Gerard. Was alright then for a while, small bit confused by the veg at 4, was silly on 7 when I went around the back of the hill. Was going down to 8 and I was starting to feel tired and I saw Colm coming out of it. Ger proceeded to fly by my on the way to 9 and I was out of energy by 10. Couldn't get myself to climb on the way to 11 and lost 1:30.
Managed to maintain some semblance of running around the last loop but I was dead on my feet.
Wasn't particularly impressed by my performance... I think it was a food thing but also thinking that I was fast enough to run with Ger at the start and then getting demoralised when he and Colm ran away from me
Map
Running (road) 13:23 1.92 km (6:58 / km) +42m 6:17 / km
ahr:126 max:144 shoes: Jalas FLX
Friday Apr 6, 2012 #
Running (road) warm up/down 9:52 1.71 km (5:46 / km) +25m 5:23 / km
ahr:136 max:164 shoes: salomon speed cross
Orienteering race 18:28 3.98 km (4:38 / km) +41m 4:25 / km
ahr:178 max:185 spiked:23/26c shoes: salomon speed cross
Had a good enough race, missed one stupidly after I went out far too fast. Was good then apart from 5 where I didn't see the best route which was to go back on yourself. Was clean enough then but I got tired going up the hill to 14 and then in the last section in the park I was suffering and lost time from being tired.
Was happy enough with the run overall but need more practice at racing sprints with confidence
Map
Running (road) warm up/down 11:09 1.94 km (5:45 / km) +38m 5:14 / km
ahr:134 max:150 shoes: salomon speed cross
Wednesday Apr 4, 2012 #
Commuting 18:00 [0]
shoes: Basso
Running (road) (Recovery) 31:07 6.16 km (5:03 / km) +150m 4:30 / km
ahr:135 max:148 shoes: New Balance 740