Training Log Archive: Jon XIn the 10 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Note
(rest day)
Saturday Apr 29, 2017 #
Running warm up/down 14:15 1.93 km (7:22 / km) +38m 6:43 / km
ahr:111 max:132 shoes: VJ Falcon Aug 2015
Orienteering race 1:03:42 9.75 km (6:32 / km) +112m 6:11 / km
ahr:148 max:163 shoes: VJ Falcon Aug 2015
4th place!
Above expectation and nearly reaching my higher hopes...
Missed a track halfway to #2 and went way wrong, then missed the control in a panicky way once I corrected. As I came back to it I saw first Mark Lawson (2mins behind) and then Bill from a full 4mins back. Pretty disastrous start.
I knew Bill might catch me and knew I wanted to do my own thing if so, hadn't considered it might happen that early though. Could see him ahead through 3-4-5 but not in the bushy approach to #6, then again at 7-8 but I cut the last corner to #9 which was slower than anticipated, and so he was gone in the low vis stuff there and through to #10. Briefly saw him again when he wobbled at 12 but his track route to #14 was far faster than my straight route and I never saw him again.
Felt like I was going pretty well myself, and slowed down for care through the tricky looking low-vis controls at 16&17, then pushed hard once it opened out a bit again. A little wobble of 15-20secs at #20 but moving strongly through most of the final third, fastest splits on several legs (and in fact, fastest of all back from #14 through to the finish). Really feeling it up the gentle climbs to #23 and again to #24 but kept it going to the finish. Great feeling to be announced in the lead - especially as I thought Bill was somewhere ahead!
The lead lasted a minute before Bill finished, to run 60:30 (he dropped time at 16&17 which is where I passed, he could see me ahead for a bit after 17). Then two Swedes came in together to move into 1st and 3rd (59:15 and 61:14), but surprisingly that was it as none of the final six starters came in ahead of me.
So 4th place, pretty happy with that :) Really happy with how I ran after number 2.
With the big error at the start then there is a bit of 'might have been' but the splits show that to be true for plenty of others too...
Map http://archive.orienteering.org.nz/events/wmoc2017...
Routegadget
http://rg.orienteering.org.nz/gadget/cgi-bin/reitt...
Long - Final - Men 50 Final A - Splits
http://www.attackpoint.org/racesplits.jsp/race_243...
Running 13:42 [3] 2.46 km (5:35 / km) +5m 5:31 / km
shoes: Brooks Ghost Mar 2017
I could choose to get the hire car shuttle to the airport then wait in the rain to get the hotel shuttle back to almost the same place.
Or I could choose to run back to the hotel in full waterproofs, scoring a belated warmdown whilst also getting to the hotel while the restaurant was still open.
No contest :)
Friday Apr 28, 2017 #
Note
(rest day)
Looking forward to the final tomorrow, expecting a variety of terrain and lots of technical challenge!
Thursday Apr 27, 2017 #
Running 18:56 3.34 km (5:40 / km) +5m 5:38 / km
ahr:109 max:124
Orienteering race 51:06 6.85 km (7:28 / km) +137m 6:47 / km
ahr:142 max:159 shoes: VJ Falcon Aug 2015
The Russian who won yesterday did 46, Martin did 48 as did Todorov who won the sprint. Bill ran 54. In the other heat Al did 53 for 2nd place again.
Gave my 1min man a very nice ride virtually all the way round too, barely saw him but he was always there, stopping behind me every time I stopped to check things.
Tricky intricate terrain today, map here http://archive.orienteering.org.nz/events/wmoc2017...
Running 11:44 2.05 km (5:43 / km) +11m 5:34 / km
ahr:118 max:137
Wednesday Apr 26, 2017 #
Running warm up/down 18:13 3.15 km (5:47 / km) +3m 5:45 / km
ahr:109 max:126 shoes: VJ Falcon Aug 2015
Orienteering race 56:44 8.2 km (6:55 / km) +100m 6:31 / km
ahr:138 max:151 shoes: VJ Falcon Aug 2015
12th place (of 56)
Safe and steady through the potentially dangerous coastal strip early on, not as safe as it should have been at 11 and 12 (maybe 2mins then 3mins) but okay after that. Never running too hard.
28 to qualify so job half done ahead of tomorrow. Winner ran 46:42, Bill and Martin were 50 for 4th and 5th. Al second in the other heat.
Map http://archive.orienteering.org.nz/events/wmoc2017...
Running warm up/down 6:39 1.06 km (6:15 / km) +5m 6:06 / km
ahr:109 max:129 shoes: VJ Falcon Aug 2015
Tuesday Apr 25, 2017 #
Orienteering 55:55 [3] 5.24 km (10:40 / km) +28m 10:24 / km
shoes: Black Inov8 Apr17
Monday Apr 24, 2017 #
Running warm up/down 13:59 2.16 km (6:28 / km) +52m 5:46 / km
ahr:108 max:128 shoes: new Kinvara 2016
Orienteering race 19:24 3.48 km (5:35 / km) +14m 5:28 / km
ahr:144 max:161 shoes: new Kinvara 2016
Missed out control 15.
Plan to start in control, get in a good rhythm, push on at the end. Top 10 after 40% of the course, second fastest for the final 10% (back from the final radio). Not at all to plan for the other 50% unfortunately...
Slight confusion just attacking #8 and made. 90 degree error leaving it, round the wrong building and straight to a wrong control. Much confusion then compounded by out of bounds tape that I (wrongly) thought blocked the way I wanted to go. Similar tape problem at #11 O went further round than I needed. Then never saw #15 on the map and in fact for #16 was navigating to the finish circle not the control circle. Fixed it but then tried to go along the red line to #15, but still didn't realise had missed it and got very confused what had gone wrong with my route to #17.
Time as is would be 22nd, maybe 12th with one error removed, doing the whole thing properly would have been probably just sub 16 (worth 4th or 5th).
Great running from Al for silver (15:01) and bronze for Bill (15:33). Impressive gold time from the Bulgarian in 14;04. Martin ran 14:58 but ran straight past #3, about 5m or so from it (2-3-4 all in a line on similar features).
Beforehand top 20 was acceptable, top 10 would be good, and anything better was a bonus. A mispunch was not on the agenda :(
Running warm up/down 4:13 [3] 0.39 km (10:45 / km) +18m 8:43 / km
shoes: new Kinvara 2016
Sunday Apr 23, 2017 #
Running warm up/down 17:04 2.97 km (5:45 / km) +34m 5:26 / km
ahr:108 max:131 shoes: new Kinvara 2016
Orienteering race 20:27 3.26 km (6:17 / km)
ahr:139 max:157 shoes: new Kinvara 2016
Running 7:47 [3] 1.33 km (5:52 / km) +1m 5:50 / km
shoes: new Kinvara 2016
Saturday Apr 22, 2017 #
Orienteering 15:08 [3] 2.34 km (6:29 / km) +12m 6:19 / km
shoes: Brooks Ghost Mar 2017
Friday Apr 21, 2017 #
Note
Walked up Mount Manganui as a bit of exercise when we stopped for lunch.