Training Log Archive: jmnipenIn the 7 days ending Jul 2, 2010:
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Friday Jul 2, 2010 #
Running warm up/down 31:42 [2] 1.61 km (19:40 / km) +74m 16:00 / km
Orienteering race (North American Middle) 36:15 **** 5.71 km (6:21 / km) +243m 5:14 / km
shoes: Vj Supra Spike
Started off carefully. Quite easy first control, so had nice control. Felt good on the flats. Not so nice on the climb. A lot of climb throughout the course, so it was tough. Good runability, and very good detail on the map. Every necessary detail in the terrain, on the map.
Although it felt quite easy course, didnt feel i could fully push it, as there were short legs and little break from map reading.
After getting to spectator control, got no feedback at how i was doing, and had a long leg up the hill. Thought the current winning time were 37 by Brian May, and I had around 22 at a little above half mark. After a crazy fall, was a tad unfocussed. Was uncertain going into a reentrant. Saw Darius further down it, and seemed he was leaving the control. That helped. Out of the control, could still see him, and was about to follow his back, but felt he was a bit high, so rounded the hill on the flats, and was still a few meters higher up. Ran hard at the end, seeming i only had a few minutes on me. Finished good. But new winning time was 3605, and another 2 people were between that. So 3 people ahead within 10 seconds. A real "Cry me a river" scenario.
Running warm up/down 25:35 [2] 1.13 km (22:40 / km) +64m 17:39 / km
shoes: Vj Supra Spike
Thursday Jul 1, 2010 #
Note
(rest day)
Orienteering (model event) 34:27 [2] 2.38 km (14:28 / km) +96m 12:03 / km
shoes: VJ Supra
Wednesday Jun 30, 2010 #
Running 5:20 [1] 0.95 km (5:35 / km)
ahr:120 max:136
Orienteering (WET) 22:06 4.98 km (4:26 / km) +12m 4:23 / km
ahr:159 max:171
Tuesday Jun 29, 2010 #
Note
Running (Trails) warm up/down 21:50 3.24 km (6:44 / km) +77m 6:01 / km
ahr:134 max:177
Orienteering 31:39 3.4 km (9:18 / km) +28m 8:56 / km
ahr:133 max:148
Running (Trails) warm up/down 38:03 4.88 km (7:48 / km) +204m 6:27 / km
ahr:129 max:151
Monday Jun 28, 2010 #
Other 15:00 [2]
Running tempo 6:00 [4] 1.5 km (4:00 / km) +40m 3:32 / km
Running warm up/down 4:44 0.82 km (5:47 / km) +9m 5:29 / km
ahr:120 max:141 shoes: Asics Hyperspeed 3
Orienteering (Stanley Park event) 45:53 11.23 km (4:05 / km) +171m 3:48 / km
ahr:165 max:174 shoes: Asics Hyperspeed 3
Wont want to put too much detail about this course, such as GPS track, and route choice comparisons etc. untill after the event.
Mass start with Thomas. Went at around a 10k pace, and caught a small lead in the beginning as thomas got stuck in the bush. was caught up later, and was a little bit behind after a longer leg. Had the "heng" effect for a while. Felt better later on, and started pushing a bit more. Doing some decent 3:30s in some places. Crazy sprint duel between Thomas and me. A legendary sight.
Enjoyed the course. It will be fun. Reconn the best might be able to do it in 42, and there is a handful of people, who i can think of, who can achieve that time.
Sunday Jun 27, 2010 #
Running warm up/down 17:27 2.8 km (6:15 / km)
ahr:134 max:155 shoes: Asics Hyperspeed 3
Running Tempo race 1:17:46 21.1 km (3:41 / km) +183m 3:32 / km
ahr:164 max:171 shoes: Asics Hyperspeed 3
Planned to stick with Thomas the first few K´s then let him drift a little, and then, being so amazing down hills, catch a little on the downhill at 8km, and then getting a nice 1:16. Thomas ran quite hard in the beginning, so that plan snapped quite soon. Had good pace, and had 14:12 on the first 4km, so right on schedule. After the turn around, was worried and saw a huge pack 20 meters behind me. Started to feel it being tough after 6km, and wasnt sure exactly how well this was going to go. Also the first woman was right behind, and steadily catching up. Ran hard down the hill and was actually was not much more than 15-20s behind Thomas. The woman caught up after 15km, but was able to keep up, and felt it more easy. I think she was hurting just as much as me, as many people were passing us at great speeds. Was planning to make a break at 20km, but at 18km, at the bridge, was broken up the hill, and lost 20 seconds on that km compared to Thomas. 4:11min/km on that! Tried to run hard on the end. Really sobering race.
Will plan to do a better race in the future. I think i can do sub 1:16, if I start training for longer distance training events, and be able to keep up after 15km.
New official PB with 23 minutes.
placing 29/3761
category: 3/108
That means I get an award as top 3 in my category, but its only a medal, so thats kindof pointless. Plans on selling it on ebay.
Splits
01 3:16
02 3:42*
03 3:42
04 3:29
05 3:26
06 3:41
07 3:48
08 3:41
09 3:22
10 3:12
11 3:31
12 3:40
13 3:36
14 3:58
15 3:47
16 3:47
17 3:57
18 3:53
19 4:10
20 3:41
21 3:46
0s 0:30
Other (Stretches) 5:00 [1]