Training Log Archive: tnipenIn the 7 days ending Feb 13, 2012:
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Monday Feb 13, 2012 #
Running 52:10 [2] 8.2 km (6:22 / km)
shoes: Mizuno WR 2011
Sunday Feb 12, 2012 #
Orienteering race 12:19 [4] 2.4 km (5:08 / km)
shoes: Asics Hyperspeed 3
Prologue race at UVic. Ran out hard, and met Ian the hardman and Bender late in the course. Started running out of steam at 10. 17s behind Will and 4s behind Pat-epic.
Ditched the spikes and used racing flats instead. Good choice.
Orienteering race 13:47 [4] 2.8 km (4:55 / km)
shoes: Asics Hyperspeed 3
Chase start event. Strategy was to go out hard with Pat and hope to catch Will. We caught up at 3, but Pat got the other fork. Was in oxygen debt so ran on Will's back for a few controls. Got a gap down to Pat after the butterfly. Will took the left route choice to 12, whereas I ran slightly right. While running to 12 I got pulled further right while reading the leg to 13 and lost time to Will. Didn't see the gap in the fence to #13, so ran left around and lost more time. Went under the bridge to 14, but Will ran all the way around, so was in the lead. Got enough of a lead to cruised the last 3 for 1st. Will 13s back, and Pat-epic just over a minute.
Used racing flats again, which was fine even given the forested section.
Orienteering race 14:20 [4] 2.7 km (5:19 / km)
shoes: Asics Hyperspeed 3
Last race on Camosun College, Landsdown campus. Nice map made by Todd, 1:3000. Lost 15s on the first two controls, but had good flow afterwards. Espen beat my time by 18s, and for a while it looked like double Norwegian again... but Pat-epic, starting last, destroys the magic moment with a best time 27s ahead of me. Well deserved though. Pat-hetic with a yet another good run, half a minute back.
Racing flats again... because I was too lazy to change shoes today.
Overall a great weekend, with really tough competition. Great maps and courses.
Almost dobbelt Norsk:
Running warm up/down 25:00 [2] 4.0 km (6:15 / km)
shoes: Mizuno WR 2011 orange
Saturday Feb 11, 2012 #
Orienteering race 17:39 [4] 3.0 km (5:53 / km)
shoes: Saucony X-spikes
WRE at Camosun College, Layritz campus. Made a big mistake on #2, by going up one set of stairs too early, and lost focus a bit. More or less clean after that, but over a minute behind Will, who had an impressive run, with a clear win. Espen #2, 27s ahead.
Used spikes again, which was a mistake, since there was more pavement than I anticipated. Started out with 7mm, ended with 4-5mm ;)
Orienteering 20:00 [4] 4.0 km (5:00 / km)
shoes: Mizuno WR 2011 orange
Orienteering 13:19 [4] 2.0 km (6:40 / km)
shoes: Sportiva XC
Highrock farsta, mass-start. Crazy detailed rock area with a chaos mass-start. The course was forked well, so after the first loop I was mostly by myself. The nav felt smooth, and had a gap to Will out on the third loop. Maintained the lead to the finish, but Espen, who I never saw during the race, had already gotten back 31s earlier... damn. 10s ahead of Will, and 25s ahead of Pat-hetic. Dobbelt Norsk!
Used La Sportivas, since metal studs were banned, which I interpreted to include metal spikes, as well as ceramic ones.
An unlikely scenario (hint spiderman is real):
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Mizuno WR 2011 orange
Friday Feb 10, 2012 #
Orienteering warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Mizuno WR 2011 orange
Orienteering race 13:39 [4] 2.7 km (5:03 / km)
shoes: Saucony X-spikes
Race at Juan de Fuca rec centre. Nice tricky area in the beginning, followed by an easier park area near the end. Got through the hard hill pretty well, with only minor hesitations. Made a mistake from 10-11 exiting the control to the east, down the hill, meaning I had to climb the hill again. 0:44 ahead of Will, and 0:51 ahead of Espen.
Ran in XC shoes, with 7mm spikes. Think this was the best choice, since there was minimal pavement.
Wednesday Feb 8, 2012 #
Orienteering race 20:43 [4] 4.49 km (4:37 / km) +111m 4:07 / km
shoes: Mizuno WR 2011 orange
Found out afterwards that the compass had a 30 degree bias right at the start location, causing a significant number of people to take off in the wrong direction at the start.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Mizuno WR 2011 orange
Tuesday Feb 7, 2012 #
Intervals 6:48 [5] 2.4 km (2:50 / km)
shoes: Asics Nimbus 2011
Running warm up/down 30:00 [2] 6.0 km (5:00 / km) +23m 4:54 / km
shoes: Asics Nimbus 2011