Training Log Archive: CraigIn the 1 days ending Aug 21, 2011:
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Sunday Aug 21, 2011 #
Event: Umuna
9 AM
Orienteering race 52:23 [4] *** 9.28 km (5:39 / km) +286m 4:53 / km
shoes: Inov-8 X-Talon 212
H2 at Umuna. Felt a bit sluggish all the way but didn't seem to tire too badly and had a good run navigationally. Slightly right of my intended line approaching 9 and a little left of it leaving 11 but knew where I was each time clean through all the controls so pretty happy with the run overall.
Orienteering 45:38 [3] *** 6.18 km (7:23 / km) +143m 6:37 / km
shoes: Inov-8 X-Talon 212
Followed Henry around the H3 fairly soon after finishing the H2 so ended up running longer than I did on Friday's "final" long run. Tried to make it easier for myself by cutting a few corners particularly if it allowed me to cut out some climb or walk up a hill but I still had to run pretty hard at times to keep Henry in sight. Started to feel a bit better towards the end as Henry tired.
Observations...
1. Rushed through the start and didn't turn right sharply enough so went via 12 but recovered well. ~30sec
2. Started well but climbed to top cliff at top of rocky ground instead of dropping to cliff at bottom. Jumped to incorrect conclusion when it seemed to come up quickly, should have taken a little time to read map again. ~15sec
3. Good.
4. Climbed more than necessary from mid-leg, overshot slightly, ran to boulder cluster first. ~30sec
5. Good.
6. Turned right slightly after crossing rocky breakaway in middle of leg then massively overcorrected turning left and running backwards towards 9. Good recovery after seeing big rock surface near 9 but missed slightly in circle losing a few more seconds. Needed a clearer plan and stronger focus on maintaining direction. ~60sec
7. Mostly good, wasted a little time on an impulsive deviation entering the circle. ~10sec
8. Good, although I wasn't really watching as I was cutting the corner and walking up the hill.
9. Good execution of chosen route but could have cut out a lot of climb by contouring around to the right. Appeared to go to the SW cliff first but I was cutting the corner again. ~60sec
10. Climbed too much leaving 9, probably distracted by me cutting the corner. Seemed to correct well. ~30sec
11. Good but clearly getting tired.
12. Good but seemed to lose a bit of time after crossing big gully, probably faster staying in clearing left of knoll but fatigue also a factor. ~10sec
13. Well left of straight line, took a while to relocate on rocks after crossing track then good into control. Would have been better to contour out of 12 then follow clearing down from saddle. ~40sec
14. Good.
I would estimate around 41 minutes for a clean run which is about the same pace I ran for the H2 so the speed is definitely there, just needs a little fine tuning of the navigation.
Main things to work on are...
Taking a little more time to read the map more carefully, particularly early in the course and approaching controls.
Using the compass and broad contour features to hold a straight line on the longer legs.
Observations...
1. Rushed through the start and didn't turn right sharply enough so went via 12 but recovered well. ~30sec
2. Started well but climbed to top cliff at top of rocky ground instead of dropping to cliff at bottom. Jumped to incorrect conclusion when it seemed to come up quickly, should have taken a little time to read map again. ~15sec
3. Good.
4. Climbed more than necessary from mid-leg, overshot slightly, ran to boulder cluster first. ~30sec
5. Good.
6. Turned right slightly after crossing rocky breakaway in middle of leg then massively overcorrected turning left and running backwards towards 9. Good recovery after seeing big rock surface near 9 but missed slightly in circle losing a few more seconds. Needed a clearer plan and stronger focus on maintaining direction. ~60sec
7. Mostly good, wasted a little time on an impulsive deviation entering the circle. ~10sec
8. Good, although I wasn't really watching as I was cutting the corner and walking up the hill.
9. Good execution of chosen route but could have cut out a lot of climb by contouring around to the right. Appeared to go to the SW cliff first but I was cutting the corner again. ~60sec
10. Climbed too much leaving 9, probably distracted by me cutting the corner. Seemed to correct well. ~30sec
11. Good but clearly getting tired.
12. Good but seemed to lose a bit of time after crossing big gully, probably faster staying in clearing left of knoll but fatigue also a factor. ~10sec
13. Well left of straight line, took a while to relocate on rocks after crossing track then good into control. Would have been better to contour out of 12 then follow clearing down from saddle. ~40sec
14. Good.
I would estimate around 41 minutes for a clean run which is about the same pace I ran for the H2 so the speed is definitely there, just needs a little fine tuning of the navigation.
Main things to work on are...
Taking a little more time to read the map more carefully, particularly early in the course and approaching controls.
Using the compass and broad contour features to hold a straight line on the longer legs.