Training Log Archive: sbergIn the 7 days ending May 4, 2014:
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Sunday May 4, 2014 #
11 AM
Orienteering race 1:14:44 *** 8.12 km (9:12 / km) +13m 9:08 / km
ahr:142 max:168 spiked:18/20c
Constance Bay race in pouring rain. A couple of control mistakes, and slow due to a lot of fallen trees making running really hard in some parts. The mistakes was due to not having a plan for how to take the control and not slowing down and read the map enough.
Thursday May 1, 2014 #
6 PM
Orienteering 24:08 *** 2.57 km (9:24 / km) +1m 9:23 / km
ahr:139 max:185 shoes: Asic gel cumulus 14
O-technique at Bates island.
Focus on control flow and reading ahead.
Looks like I accidentally stopped the GPS and missed one interval.
8 short courses in total.
Focus on control flow and reading ahead.
Looks like I accidentally stopped the GPS and missed one interval.
8 short courses in total.
Orienteering 29:42 3.34 km (8:53 / km) +1m 8:52 / km
ahr:133 max:151
Wednesday Apr 30, 2014 #
6 PM
Running 1:07:51 *** 7.51 km (9:02 / km) +21m 8:54 / km
ahr:133 max:184 shoes: Asic gel cumulus 14
Francis training
w/u run to track
w/o
10 x 400 with 1 min rec...with a twist
The twist:
Each person had ten map snippets, slightly different and in different orders, at 1:10000. (I used 1:5000)
During each interval, each person could look at the relevant map snippet for 5 sec every 100m, also trying to thimb along the snippet.
At the end, during the recovery, without looking at the snippet each person needed to identify wihich snippet out of a possible 16 they just ran (presenetd on a master chart as lettered snippets) and indicate it on a mock "control card"...at the end everyone would score themselves out of ten as to how many they got correct.
w/d 1 lap of the track plus the run back
The "twist" did the 10x400m feel easier because concentrating on reading the map and memorizing details. It was quite difficult to spot the differences between the map snippets and identify the correct one in the 1min rest period between intervals. Good practise.
w/u run to track
w/o
10 x 400 with 1 min rec...with a twist
The twist:
Each person had ten map snippets, slightly different and in different orders, at 1:10000. (I used 1:5000)
During each interval, each person could look at the relevant map snippet for 5 sec every 100m, also trying to thimb along the snippet.
At the end, during the recovery, without looking at the snippet each person needed to identify wihich snippet out of a possible 16 they just ran (presenetd on a master chart as lettered snippets) and indicate it on a mock "control card"...at the end everyone would score themselves out of ten as to how many they got correct.
w/d 1 lap of the track plus the run back
The "twist" did the 10x400m feel easier because concentrating on reading the map and memorizing details. It was quite difficult to spot the differences between the map snippets and identify the correct one in the 1min rest period between intervals. Good practise.