Training Log Archive: hkleafIn the 31 days ending Jul 31, 2015:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Jul 31, 2015 #
Running (Road) 46:52 [3] 5.74 km (8:10 / km)
ahr:107 max:153 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Running (Mixed Pavement/Grass) 19:01 [3] ** 3.04 km (6:15 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Orienteering race (Sprint) 14:02 [5] *** 3.7 km (3:48 / km) +10m 3:45 / km
spiked:15/17c shoes: Mizuno Wave Ronin 2
Men-1, 3.7km, 17c, 10m
Started in the early time slot, and it was one of the best sprints I've ever run at WOC. The navigation seems rather straight-forward without tricky fences. The few trainings we did last week on similar maps/terrain probably contributed to my comfort level with reading this map. Had a very minor mistake on the way to #2. Then hesitated a little bit finding the right alley to turn to #7. Probably had an inefficient route choice here as a result. On #8, was ready to take the long way around by the Finish when I luckily spotted someone crossing the fence into the field ahead of me. Ran smack into an Aussie runner #14. That cost a couple seconds. As tiredness was also setting in, I then proceeded to read the map carelessly and took a long way around to #15.
Really satisfied to learn about my time, but knew that 12:30 was probably needed to qualify for this "runner's course". Looking back, there may be a few seconds here and there I could've saved on better route choices, but not much more I could've done. Unfortunately, that's the kind of speed I don't have. The Belgian Yannick ran an incredible 11:48 in winning my Heat.
Running warm up/down (Grass) 15:00 [1] 1.5 km (10:00 / km)
shoes: Mizuno Wave Ronin 2
Thursday Jul 30, 2015 #
Orienteering (Sprint) 1:18:57 [2] *** 8.96 km (8:49 / km)
ahr:109 max:154 shoes: Mizuno Wave Ronin 2
Physical Therapy 1 [0]
Stretching warm up/down 10:00 [0]
Wednesday Jul 29, 2015 #
Orienteering (Sprint) 31:58 [3] *** 4.92 km (6:30 / km) +80m 6:01 / km
ahr:140 max:160 spiked:12/17c shoes: Mizuno Wave Ronin 2
3.4km, 17c (ISSOM 1:5000, 2.5m)
Stretching warm up/down 10:00 [0]
Orienteering (Middle) 1:05:42 [3] **** 5.88 km (11:10 / km)
ahr:136 max:168 spiked:10/17c
4.9km, 17c, 60m (ISOM 1:10000, 5m)
Was initially intimidated by the large expanse of open marshes on the map, so told myself I would run the first few controls and see how things go. I could always skip the marsh bit and just do the forest section. As it turned out, the rough open here is different than those from yesterday - much greatly visibility, though runnability isn't great. Seeing that this was a good opportunity to hone my compass skills, I decided to tackle the whole course with Kevin. Made compass mistakes at #3 & 6, but corrected quickly. At #7, I think we orienteered to the control circle just fine, but the formline knoll is nearly impossible to spot. After some searching, we finally found the streamer lying on the marshy ground! Then came a big mistake at #10. I went off the trail too early, but the control also seemed much farther away from the trail than is mapped. I just need to climb higher first. Some minor problem at #13 with terrain not matching my mental image. Streamer at #15 was placed on the wrong boulder, and streamer #17 was missing. Overall, it was a decent training, and good to run around the marshes.
Stretching warm up/down 10:00 [0]
Note
Tuesday Jul 28, 2015 #
Running (Trail) 7:23 [2] ** 1.09 km (6:46 / km)
ahr:134 max:154
Orienteering (Middle) 1:25:56 [3] **** 5.53 km (15:32 / km) +170m 13:28 / km
ahr:120 max:157 12c
Started out by myself, but eventually grouped with Tsz Wai and Chung after #3. We then alternated leading each control. Was slow-going in some parts. Ran out of time and had to skip the later controls.
S-1-2-3-4-5-16-6-17-18-19-22-23-F
Running (Mixed Trail/Terrain) 16:01 [2] ** 1.01 km (15:51 / km) +100m 10:36 / km
ahr:113 max:130
Orienteering (Middle) 1:05:06 [3] **** 5.82 km (11:11 / km) +166m 9:47 / km
ahr:142 max:171 16c
Due to time constraints, skipped #3-6 and went from #2 to #7. Also skipped #19 & #20. Tsz Wai caught up to me #10 and we ran more or less together rest of the way, with some route choice variations. Got stuck in the fell area on the way to #11 which took a while to get out. Then never found the streamer at #12, though we were quite certain we'd found the right feature. Some unmapped paths around #22 confused me a bit.
Overall, a much better flow and runnability then the morning session, which was encouraging. Though it's hard to say which of the two, if any, is actually relevant to WOC terrain.
Running warm up/down (Trail) 5:07 [2] 0.83 km (6:10 / km)
ahr:129 max:140
Stretching warm up/down 10:00 [0]
Note
Monday Jul 27, 2015 #
Running warm up/down (Mixed Trail/Grass) 14:22 [2] 2.1 km (6:50 / km) +55m 6:03 / km
ahr:118 max:141 shoes: Mizuno Wave Ronin 2
warm up before and jog to start
Orienteering (Sprint) 17:34 [3] *** 3.25 km (5:24 / km) +41m 5:05 / km
ahr:150 max:160 21c shoes: Mizuno Wave Ronin 2
2.0km, 21c (1:4000, 2.5m)
As there were no markers nor streamers, needed to be more careful reading the map and checking features. No real issues other than having a tough time reading the map sometimes due to poor printing. Map was also outdated at control #20 which caused a bit of confusion. I didn't push the pace as I did not want to aggravate the injuries to L-calf and R-foot.
Running warm up/down (Mixed Trail/Grass) 19:50 [1] ** 2.19 km (9:03 / km) +40m 8:18 / km
ahr:115 max:151 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Orienteering (Sprint) 21:44 [4] *** 4.52 km (4:48 / km) +30m 4:39 / km
ahr:158 max:170 20c shoes: Mizuno Wave Ronin 2
3.5km, 20c (ISSOM 1:4000, 2.5m)
Again no streamers/markers, but was in a better rhythm and pacing than the morning session.
Running warm up/down (Road) 3:51 [1] 0.23 km (16:44 / km)
ahr:108 max:114 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Sunday Jul 26, 2015 #
Orienteering (Sprint) 1:18:02 [2] ** 4.08 km (19:08 / km)
shoes: Mizuno Wave Ronin 2
4.2km, 13c (1:5000)
After arriving in Edinburgh airport on a delayed flight, it took us a while to get the rental car. We drove straight into town to meet up with the rest of the team at Edinburgh Castle for some sprint training. As it was cold and rainy, plus we hadn't eat any lunch yet, Iris and I only did partial map walk.
Stretching warm up/down 5:00 [0]
Note
Saturday Jul 25, 2015 #
Note
Hiking (City) 2:00:00 [1] 8.0 mi (15:00 / mi)
shoes: Mizuno Wave Ronin 2
Stretching 10:00 [0]
Friday Jul 24, 2015 #
Running warm up/down (Mixed Pavement/Grass) 27:20 [2] 4.11 km (6:39 / km) +60m 6:12 / km
ahr:112 max:123
warm up to start
Stretching warm up/down 10:00 [0]
Orienteering race (Long) 3:05:58 [4] **** 17.12 km (10:52 / km) +598m 9:15 / km
ahr:143 max:186 spiked:20/27c
H21E2: 12.2km, 27c (ISOM 1:15000, 5m)
Last day of racing. Because we were so far back from the leaders, Siu Tung, Aby and I all did not make the chasing start. Based on our total time from the 4 stages, we started near the back at 30sec intervals.
Big mistake on long leg to #2 due to perhaps too aggressive of a route choice. Needed to be more sure of my location on trail before descending and crossing powerline. Alternatively should've taken the trail route to the right with less climb and safer attack point. On the long leg to #4, couldn't find the tracks to the marsh, then missed the indistinct trail through the green, resulting in slower and longer route. Again inefficient route on long leg to #8. Ran 450m longer (4:40) than Siu Tung's route here by being insecure and running around on the road out of #7. Had a slight mistake to #12 trying to avoid the steeper climb, but ended up to far left. At #14, had some trouble spotting the control around the green, but didn't lose too much time there. Another slight miss to the left at #17 but quickly make the correction. Then big problem at #20, spending ~6min inside the circle searching for a bingo-ish control inside dark green. This is where I caught back up with Aby as he also had trouble finding the control. The two of us ran the rest of the way together. I made a mistake to #24 when my legs didn't follow my own verbal instruction to follow the reentrant up to the control. Aby on the other hand stopped too early searching for the control a #25 to let me catch back up again.
Running into the football stadium in Boras for the Finish had to be one of the coolest things I've experienced. Too bad I was overtime again and couldn't finish the O-Ringen week on a good note. Still, it was an eye-opening and extremely valuable experience. Coming over together with a big group, sharing 2 rental houses, focusing only on training and racing, was just awesome. :)
Stretching warm up/down 10:00 [0]
Thursday Jul 23, 2015 #
Running warm up/down (Mixed Trail/Pavement) 19:06 [2] 2.17 km (8:48 / km) +58m 7:46 / km
ahr:112 max:155
warm up to start
Stretching warm up/down 10:00 [0]
Orienteering race (Middle) 1:14:06 [4] **** 6.9 km (10:44 / km) +113m 9:56 / km
ahr:145 max:172 spiked:11/20c
H21E2: 5.0km, 20c (ISOM 1:10000, 5m)
After a solid day yesterday, today was the complete opposite. Perhaps my mind wasn't quite ready for the switch in map scale (15000 to 10000)? Or my mental barrier with middle distance races still haunts me? Anyway, 4 consecutive mistakes to begin the race isn't what I had expected. Had a slight bobble at #1, where I ran to the wrong knoll (terrain not agreeing with my mind). At #2, overran the control slightly as I read the map/description too late. Not very good concentration here. #3 was really just a silly mistake - I got scared off by the creek crossing along the red line. It just looked quite wide and deep, so I detoured all the way around on the trail! Missed #4 on a bearing issue crossing the marsh. Settled down briefly after that until I caught Iris at #8. We headed off in similar direction to my #9. Looking at the gps track now, it seems my route was fine except that I barely missed the control by contouring a bit too low. Or maybe I just plainly missed seeing the control. In retrospect, I think my plan was not solid enough. My map contact for this leg was a bit loose, and I didn't have a solid attack point. It took a while of wandering east of the control before I found my way back to the flag. Losing my confidence by now, my pace had slowed and I became unsure of myself getting to #10. Another case of careless map reading led to an error at #11, running to the wrong control to the south. Then came the big blunder at #15, where I had problem with my compass (seems it was malfunctioning). I made a 180-degree error running to the control, and couldn't make sense of the map with the out-of-bounds tape. Think I probably had a wrong visualization of the terrain here, which compounded my problems. I then concluded my race with yet another big mistake at the end (#19), where in my haste to find the control, I read the map, terrain, and compass carelessly, losing >5mins here.
Overall, a disappointing performance after such promising progress the previous 2 days.
Stretching warm up/down 5:00 [0]
Wednesday Jul 22, 2015 #
Running (Mixed Trail/Pavement) 15:05 [2] 1.72 km (8:46 / km) +81m 7:06 / km
ahr:105 max:120
warm up to start
Stretching warm up/down 10:00 [0]
Orienteering race (Long) 2:10:19 [4] **** 15.0 km (8:41 / km) +396m 7:40 / km
ahr:164 max:185 spiked:19/22c
H21E2: 12.1km, 22c (ISOM 1:15000, 5m)
A much better day as confidence grew, and also the benefit of having some runners around me for parts of the course. The biggest mistake came on the short leg at #11, where it seems I contoured too high and missed the control. Saw Siu Tung and couple other runners there, which helped me find the flag after losing 4-5mins searching. Although I technically didn't make a mistake on the long legs to #10 & #15, my route choice decision still isn't optimal and have much room for improvement.
So surprised and happy to complete the course with a solid time (for me).
Tuesday Jul 21, 2015 #
Note
(injured) (rest day)
Speaking of injuries, it seems the icing, stretching, massaging, and ultra-sounding the last couple days have helped a bit. The pain has subsided significantly during the after the race yesterday, which was puzzling yet encouraging.
Hiking (City) 1:30:00 [1] 6.0 mi (15:00 / mi)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Monday Jul 20, 2015 #
Running warm up/down (Mixed Trail/Pavement) 16:11 [2] 2.08 km (7:47 / km) +50m 6:57 / km
ahr:146 max:181
warm up to start
Stretching 10:00 [0]
Orienteering race (Long) 2:29:05 [4] **** 16.59 km (8:59 / km) +463m 7:53 / km
ahr:151 max:189 spiked:16/19c
H21E2: 12.3km, 19c (ISOM 1:15000, 5m)
Started off with a slight mistake to #1, but quickly relocated and find myself. Terrible exit angle resulting in longer route to #2, but generally under control. Took the road options to #3 & #5 which sped things up a bit. Terrible exit angle again after #8. Think I was indecisive with my long leg route choice, and was distracted by the thicker looking vegetation in front of me. It ended up being a much longer route, but I was in contact with the map the whole time and in control of the navigation. Just need to improve on my route choice selection for long legs. Things went rather smoothly until #16. I was already 85% on this leg when I went around the hill and followed the wrong ridge down west of the control. This was in the area where there're a lot of cairn symbols on the map, but I just couldn't pick them out in the terrain. Tried without success to relocate myself for a while. Then decided I needed to head back up the hill to get a better vantage point. That's when I start to figure out what I've done. Still proceeded to overshoot the control to the north due to poor map reading.
After that, had to really push the pace in the final section of the course in order to avoid OT. Though i was a bit slow in my final approach to #17, I found the control cleanly. Had to sprint in when I checked my watch at the Go-control and realize I had less than 2min to spare. It was a joyful moment to know that I completed the course without the time limit. :)
Stretching warm up/down 5:00 [0]
Sunday Jul 19, 2015 #
Running warm up/down (Mixed Trail/Grass) 23:45 [2] 2.77 km (8:34 / km) +65m 7:40 / km
ahr:107 max:149
warm up to start
Orienteering race (Long) 3:20:15 [3] ***** 16.92 km (11:50 / km) +340m 10:45 / km
ahr:135 max:179 spiked:18/23c
H21E2: 12.8km, 23c (ISOM 1:15000, 5m)
Things went okay with some minor mistakes until #12, where I completely lost it! A leg that took me nearly 25min when it took Aby only 12min. I was okay until about half way through the leg, where I lost my direction in the marsh. I thought I was south of the control when I was in fact NW of it. Found a couple controls from other courses which did not help with my relocation effort. Was so surprised when I stumble upon my #14! Made my way across the same marsh where I got turned around before, this time on the right bearing. That still didn't work as I couldn't make sense of all the little knolls in the terrain within the circle. Caught by Siu Tung during my search, who was also having some issues here. After more time searching, we finally found #12. From there, we ran together to the Finish with only one mistake at #17.
Way overtime by >50min for my first try. Ate a bar around #15 but that was hardly enough on this tough day.
Stretching warm up/down 10:00 [0]
Saturday Jul 18, 2015 #
Note
(injured) (rest day)
On the injury front, it seems the L-calf strain is acting up again after two intensive training days. Also developed a new problem at the top of R-foot near the big toe. Not exactly sure what happened, perhaps banged my foot against a rock or branch while running?
Friday Jul 17, 2015 #
Orienteering 2:05:57 [3] **** 7.67 km (16:25 / km) +163m 14:51 / km
spiked:13/16c
am session @Rydboholm, Open8
Had a ton of trouble right out of the gate to #1. I was initially off my bearing to the south, relocated by the cliff when I spotted the house. Tried but couldn't find the control. Head back to the open field by Start to try again. This time followed the spur on a better bearing, still missed. Backtracked again. Finally found it after 15min! KK had caught up by then. He had problem because his borrowed compass was malfunctioning.
So he shadowed me for the rest of the course. We discussed route choice plans and features to use/read for navigation. It was a very fruitful session as I learned a lot of the techniques which will help me be more successful and consistent with my orienteering.
Stretching warm up/down 5:00 [0]
Running warm up/down (Gravel) 5:31 [2] 0.56 km (9:51 / km)
ahr:134 max:160
Orienteering 1:33:45 [3] **** 7.59 km (12:21 / km) +170m 11:06 / km
ahr:138 max:199 spiked:16/20c
pm session @Holmasa, Open8
For the afternoon session, we went back to Holmasa map (Day 1-am), where they have an open race (w/ controls). As we didn't enter the race, we used yesterday's map and did the Open8 course instead.
Armed with the lessons learned this morning, I went out to try the new learned techniques on my own. Promptly made a huge mistake to #3, where I veered off my bearing midway through the leg, and compounded the problem by not double-checking my compass carefully. Waded in the wrong marsh for a while with Ricky (who was a victim of my mistake!) before I finally recognized where I was on the map. A 5min mistake at least! Things went rather smoothly after that. My confidence with navigation and running in the terrain was much better than yesterday. This being the second time out here, plus the presence of control flags probably helped.
Then came my brain cramp at #14 & #15. Things were going swimmingly for 90% of the leg until I got within the control circle. I even spotted the "T" in the terrain as I climbed up the slope to the control. But somehow I never found the green where the control was supposedly hiding because I didn't have a solid plan and attack point. I backtracked and approached again without success, going to far/high this time. Finally found it on the way back. Ricky had caught up again! What I should have done is go straight to the "T" and set a bearing to attack from there.
My mistake to #15 was blindly following Ricky was only a loose map contact. In my rush to make up time, I failed to realize my exit bearing from #14 was off toward SE, and I stopped to search for the control too early. At the time it appeared Ricky had already punched the control because he ran off confidently in the direction of #16. But I later found out that he too made a big mistake at #15 as well because he didn't realize he was too low and actually crossed the marsh! For me, it took a while of running back and forth in the vicinity before I realized I hadn't gone far enough yet. Another 5min mistake! I recovered after that and finished without another hitch.
Still much to be improved, but definitely feeling that I am slowly getting the hang of things.
Stretching warm up/down 10:00 [0]
Thursday Jul 16, 2015 #
Running warm up/down (Gravel) 4:56 [1] * 0.65 km (7:35 / km)
ahr:105 max:112
Orienteering 2:15:53 [2] **** 7.84 km (17:20 / km) +192m 15:26 / km
ahr:113 max:142 13c
Day 1, am session @Holmasa (ISOM 1:10000, 5m)
KK set a course for us on a master map. No flags, but sticks were at the control sites. First time ever setting foot in Swedish terrain, so the pace was quite slow. No real huge mistakes overall. Caught up to Iris near #4 where we were both a bit confused with the map and terrain. We ran together until #11, where we picked different spots crossing a water channel. While I nearly got stuck in a marsh near the control, Iris slipped on the bank and fell into the channel. She said she was up to her neck! I only faintly heard a scream, and backtracked my way to the channel where Iris had pulled herself out and still looking for a crossing.
As our time was running out, we skipped the last 2 controls and ran in to Finish.
Stretching warm up/down 5:00 [0]
Orienteering 57:27 [3] **** 5.76 km (9:58 / km) +195m 8:32 / km
ahr:148 max:164 spiked:10/12c
Day 1, pm session @Hestra-Ekas, Open 8
Went to the 2nd training after lunch. This time we did the Open 8 course (w/ a master map). Ran a much more confidence this time, as there were others out on the same course also. Learned that vegetation boundaries can be very good handrail / catching feature for navigation.
Stretching warm up/down 10:00 [0]
Wednesday Jul 15, 2015 #
Note
We then picked up our rental cars, headed out to lunch and some grocery shopping before making our way east to the rental house in Boras.
Hiking (City) 2:00:00 [1] 8.0 mi (15:00 / mi)
shoes: Mizuno Wave Ronin 2
Tuesday Jul 14, 2015 #
Note
Hiking (City) 2:00:00 [1] 8.0 mi (15:00 / mi)
shoes: Mizuno Wave Ronin 2
Monday Jul 13, 2015 #
Note
(rest day)
Sunday Jul 12, 2015 #
Orienteering (Sprint) 15:54 [3] *** 2.33 km (6:49 / km) +37m 6:19 / km
ahr:125 max:139 (injured) shoes: Mizuno Wave Ronin 2
Star-O training. Taking it easy so as not to aggravate the L-calf.
Orienteering (Sprint) 23:08 [3] *** 3.27 km (7:04 / km) +60m 6:29 / km
ahr:130 max:145 shoes: Mizuno Wave Ronin 2
L-calf hurting even at jogging pace. Not a good sign.
Stretching warm up/down 10:00 [0]
Note
Saturday Jul 11, 2015 #
Running long (Mixed Trail/Pavement) 1:09:38 [2] 8.65 km (8:03 / km) +470m 6:20 / km
ahr:139 max:161 (injured) shoes: Salomon XT Wings 3
L-calf still a bit iffy, so took it easy. Felt it some on the uphills.
Running warm up/down (Pavement) 3:33 [2] 0.48 km (7:24 / km)
ahr:135 max:147 (injured) shoes: Salomon XT Wings 3
Stretching warm up/down 10:00 [0]
Friday Jul 10, 2015 #
Note
(injured) (rest day)
Thursday Jul 9, 2015 #
Note
(injured) (rest day)
Wednesday Jul 8, 2015 #
Orienteering (Sprint) 17:29 [4] *** 3.21 km (5:27 / km) +58m 5:00 / km
ahr:146 max:167 shoes: Mizuno Wave Ronin 2
Sprint 1
Seemed to be pulled a calf muscle in the L-leg.
Orienteering (Sprint) 17:53 [4] *** 3.58 km (5:00 / km) +61m 4:36 / km
ahr:151 max:170 shoes: Mizuno Wave Ronin 2
L-calf still painful, but didn't hinder my run too much.
Stretching warm up/down 10:00 [0]
Tuesday Jul 7, 2015 #
Orienteering (Middle) 41:36 [3] **** 4.14 km (10:03 / km) +155m 8:28 / km
ahr:142 max:170 shoes: Inov-8 Mudclaw 270
Tung-shih Forest Area
Middle Distance training
Orienteering 17:34 [2] **** 0.99 km (17:45 / km) +58m 13:43 / km
ahr:94 max:125 shoes: Inov-8 Mudclaw 270
Stretching warm up/down 10:00 [0]
Monday Jul 6, 2015 #
Running warm up/down 11:59 [1] 0.41 km (29:14 / km)
ahr:75 max:98 shoes: Mizuno Wave Ronin 2
early morning session, trek through mountain tunnel on way to the beach
Running (Beach) 29:56 [3] 4.51 km (6:38 / km)
ahr:129 max:161 shoes: Mizuno Wave Ronin 2
Running (Mixed Pavement/Trail/Rock) 26:55 [2] 2.17 km (12:24 / km) +75m 10:35 / km
ahr:106 max:138 shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 12:33 [3] ** 2.1 km (5:59 / km) +28m 5:36 / km
ahr:135 max:152 shoes: Mizuno Wave Ronin 2
Same controls again as yesterday, only in different order. So it's almost like a regular run.
Orienteering (Sprint) 12:42 [3] *** 1.12 km (11:20 / km) +59m 8:59 / km
ahr:113 max:130 shoes: Mizuno Wave Ronin 2
Orienteering (Sprint) 27:07 [3] *** 3.46 km (7:50 / km) +154m 6:25 / km
ahr:144 max:163 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 15:00 [0]
Sunday Jul 5, 2015 #
Orienteering 19:48 [3] *** 2.67 km (7:25 / km) +50m 6:47 / km
ahr:133 max:155 shoes: Mizuno Wave Ronin 2
am session, Cat Ear / Dog Bone training, 1st try
Orienteering 13:32 [3] *** 2.3 km (5:53 / km) +50m 5:18 / km
ahr:147 max:161 shoes: Mizuno Wave Ronin 2
Orienteering (Star) 6:46 [4] *** 1.38 km (4:54 / km) +25m 4:30 / km
ahr:157 max:170 shoes: Mizuno Wave Ronin 2
Orienteering race (Sprint) 16:34 [4] *** 3.26 km (5:05 / km) +53m 4:42 / km
ahr:156 max:172 shoes: Mizuno Wave Ronin 2
Orienteering race (Sprint) 19:45 [4] *** 3.58 km (5:31 / km) +60m 5:05 / km
ahr:164 max:176 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 15:00 [0]
Saturday Jul 4, 2015 #
Note
(rest day)
4~8 July, 2015
Travel day, no training.
Friday Jul 3, 2015 #
Note
(rest day)
Thursday Jul 2, 2015 #
Running warm up/down (Road) 23:04 [2] 3.34 km (6:54 / km)
shoes: NB RC900JR
Warm up from Hammer Hill to Kwun Tong Waterfront Park.
Speed/Track intervals (Mixed Pavement/Grass) 12:04 [4] 2.92 km (4:08 / km)
shoes: NB RC900JR
Splits:
6:02 - 1.46km
6:02 - 1.46km
Running warm up/down (Road) 24:01 [2] 3.42 km (7:01 / km)
shoes: NB RC900JR
Stretching warm up/down 10:00 [0]
Strength (Calisthenics) 10:00 [2]
Wednesday Jul 1, 2015 #
Note
Running warm up/down (Pavement) 5:28 [2] 1.08 km (5:04 / km)
shoes: Mizuno Wave Ronin 2
warm up to Start
Orienteering race (Sprint) 24:43 [5] **** 4.41 km (5:36 / km)
20c shoes: Mizuno Wave Ronin 2
Sheung Shui Walled Village
ME Course, 3.3km, 10m, 20c
Orienteering race (Sprint) 12:34 [5] *** 2.54 km (4:57 / km)
33c shoes: Mizuno Wave Ronin 2
Mixed Open with Iris, 2.2km, 33C (ISSOM 1:2500, 2m)
Lots of controls in a relatively small area, with butterfly no less. Managed to keep up with the map reading for the most part. Biggest blunder was forgetting to get the map for Iris at the change over and had to run back. Though there wasn't much head-to-head racing because the other teams started with a girl for 1st leg. I built a good lead and Iris managed to just hold off the pursuers. Overall, it was a good training.
Stretching warm up/down 10:00 [0]