Training Log Archive: ColmMIn the 1 days ending Jul 4, 2021:
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Sunday Jul 4, 2021 #
11 AM
Orienteering 10:09 [2] 1.28 km (7:57 / km) +79m 6:04 / km
ahr:124 max:145 shoes: Inov8 Oroc 280
Orienteering 54:19 [5] 7.08 km (7:40 / km) +247m 6:32 / km
ahr:152 max:173 shoes: Inov8 Oroc 280
O-intervals on Seskla Rokle
First two were solo. Really good flow in the first and pushing the pace well. Stopped a re-entrant too early on #6 but realised after about 20sec what the issue was. Taking around routes, a little cautious on entry, but generally getting more aggressive in the terrain. Interval ended at #7.
Second loop solo but no kev behind and had half twisted my ankle so I relaxed a small bit. Still, navigating well, and caught Conor (who was jogging) out there which spurred me on to keep the pace honest. Solid work in the middle section after the track-crossing.
Third and fourth loop were intervals with Conor on gaffled but similar courses, which was good. Conor got a wee gap on the route to #1, I got back on to #2, we split on gaffles to #3 which I didn't execute perfectly, and had a slightly longer gaffle. Got the rest fine, but Conor was already climbing the last hill when I got to the bottom (ended at #5). Good training.
Last one, Conor ran away on the track, but I wanted to plan ahead a little, so planned up to #8, caught glimpses of him in the forest towards #6, but the gap was a little too big to be much use, and I didn't know if we had the same gaffle. Came in and nailed it pretty well. Went straight to #7 which was a little risky, but worked out well. Clean through this and #8 and wound up ahead. Some around the top routes on the next few, and mostly pretty clean, but small entry and exit issues on #9 meant it wasn't perfect. Still, clean on the last two which was enough to stay ahead.
Great to be navigating with an intensity in the terrain, really good training. Feeling much more confident in the terrain and looking forward to racing!
Did half go over my ankle a couple of times though so need to be very on that and get some final strengthening done before race day.
First two were solo. Really good flow in the first and pushing the pace well. Stopped a re-entrant too early on #6 but realised after about 20sec what the issue was. Taking around routes, a little cautious on entry, but generally getting more aggressive in the terrain. Interval ended at #7.
Second loop solo but no kev behind and had half twisted my ankle so I relaxed a small bit. Still, navigating well, and caught Conor (who was jogging) out there which spurred me on to keep the pace honest. Solid work in the middle section after the track-crossing.
Third and fourth loop were intervals with Conor on gaffled but similar courses, which was good. Conor got a wee gap on the route to #1, I got back on to #2, we split on gaffles to #3 which I didn't execute perfectly, and had a slightly longer gaffle. Got the rest fine, but Conor was already climbing the last hill when I got to the bottom (ended at #5). Good training.
Last one, Conor ran away on the track, but I wanted to plan ahead a little, so planned up to #8, caught glimpses of him in the forest towards #6, but the gap was a little too big to be much use, and I didn't know if we had the same gaffle. Came in and nailed it pretty well. Went straight to #7 which was a little risky, but worked out well. Clean through this and #8 and wound up ahead. Some around the top routes on the next few, and mostly pretty clean, but small entry and exit issues on #9 meant it wasn't perfect. Still, clean on the last two which was enough to stay ahead.
Great to be navigating with an intensity in the terrain, really good training. Feeling much more confident in the terrain and looking forward to racing!
Did half go over my ankle a couple of times though so need to be very on that and get some final strengthening done before race day.
Running 4:35 [2] 0.88 km (5:11 / km)
ahr:130 max:155 shoes: Inov8 Oroc 280