Training Log Archive: jonmIn the 7 days ending May 14, 2011:
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Saturday May 14, 2011 #
Orienteering race (Race) 2:04:30 [3] 14.0 km (8:54 / km) +420m 7:44 / km
shoes: VJ Supra
British Long Distance Champs 2011
Was looking forward to this race and ended up being rather disappointed.
Speciifcs first.
1 - 30s slight banana into the control berhaps should have used a bearing.
2 - 3 mins. Came off the track bend and missed it. Relocated on the Large/small path junction and managed it miss it again (perhaps undershooting on the 1:15?) went out to the pond and hit it.
4- Good. Worked out it was missable had a good plan (off the path bend to the holly tree (sticky up feature) and spiked it.
7 - 1 min Got caught up in the green more than I would have looked and was slow.
13-20 Clean round the holly.
21 - Chose stright. Happy with the choice. Got a little high contouring onto the Pylons but wasnt meant ot be being spot on.
24 - Again tricky leg, found the veg B. and contoured onto it nicely.
25 - 1min over ran on the path planning a head.... silly.
27 - Chose to stick to the little path for a really good AP. Missed slight in the circle (10s only)
30/31 - Felt slow in the thicker forest and porbbaly got caught up a bit more than I needed.
31 - 20s Agrresive striaght rout in but lost 20s in the circle.
I expected the orienteering to be more challenging. Spent the first 2/3 of the course expecting the race to get harder and it never really did. The Warncliffe controls were not far enough from an AP to cause any real difficulty.
I also failed to push hard enouygh on the speed. It was tricky underfoot but I again felt very comfertable after the race and know I can push harder than that (I suspect last weeks 30k pace was faster...). Must push more aggresively even if it means blocking out.
On the positive scored more WRE points today that at either day at the JK. http://iof.6prog.org/WR_Athlete.aspx?aid=GBR580
Thursday May 12, 2011 #
Rowing 1:17:08 [3] 12.37 km (6:14 / km) +7m 6:13 / km
ahr:126 max:165
1x on a lovely evening overtaking numpty 8+s !
Worked quite hard on occasions but luckily not all the time.
Cycling (Road) 11:04 [3] 3.27 km (3:23 / km) +16m 3:18 / km
ahr:131 max:157 shoes: Pinnacle - Peak 2.0
Wednesday May 11, 2011 #
Cycling (Road) 15:05 [3] 3.46 km (4:22 / km) +2m 4:21 / km
ahr:112 max:136 shoes: Pinnacle - Peak 2.0
Rowing 56:29 [3] 8.22 km (6:52 / km) +5m 6:51 / km
ahr:118 max:137
Technical 1x outing.
Current list of technical points to work on.
- Catch at full compression and full rocked over. Head up.
- Drive legs first, accelerate with Glutes
- Elbows out not down
- Clean tap down before feather
- Flow/fast stroke throught to arms away a good rocked rock over.
- Keep blades in the tips of fingers (on the recovery)
- Maintain rock over as come up the slide to get to a good catch position
- Dont drop blades on the slide for a clean square before
- Catch at full compression.
And if I remember all that ... well the boat moves fantastically fast!
Cycling (Road) 8:09 [3] 2.25 km (3:37 / km) +3m 3:36 / km
ahr:115 max:128 shoes: Pinnacle - Peak 2.0
Cycling (Road) 10:29 [3] 3.43 km (3:03 / km) +3m 3:03 / km
ahr:122 max:141 shoes: Sterling
Running (Trail) 43:21 [3] 9.38 km (4:37 / km) +48m 4:30 / km
ahr:152 max:163 shoes: Saucony Triumph
Ben and Al. last hard run before the weekend good pace and a nice run !
Cycling (Road) 13:15 [3] 3.61 km (3:40 / km) +20m 3:34 / km
ahr:116 max:139 shoes: Sterling
Tuesday May 10, 2011 #
Orienteering race (Race) 43:14 [3] 6.7 km (6:27 / km) +140m 5:51 / km
ahr:161 max:175 shoes: VJ Supra
Very nettly TVOC summer series. Seems that this might be good preperation for the BOC Long on Sunday :(
Monday May 9, 2011 #
Cycling (Road) 16:30 [3] 5.59 km (2:57 / km) +4m 2:56 / km
ahr:117 max:151 shoes: Pinnacle - Peak 2.0
Circuits 42:10 [3] 0.68 km (1:02:01 / km) +1m 1:01:44 / km
ahr:85 max:129 shoes: Saucony Triumph
Easy circuits session. Really was not fealing too bad at all.
Cycling (Road) 20:54 [3] 5.57 km (3:45 / km) +21m 3:41 / km
ahr:110 max:132 shoes: Pinnacle - Peak 2.0
Sunday May 8, 2011 #
Running hills (Hills) 2:31:39 [3] 28.92 km (5:15 / km) +653m 4:43 / km
ahr:160 max:181 shoes: Saucony Triumph
Surrey Hills Race. Knocked 9 mins off my time of last year which made me very happy. Felt much stronger on the later part of the course as well, but looking at the splits the leg lengths are faster all the way through.
The Oxford boys also got 1,2,3 on the B course and Ed won the A. bit of a JOK/OUOC prize winning outing really.