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Training Log: JoShepherd

In the last 7 days:

activity # timemileskm+m
  Running17 6:06:17 33.98(10:47) 54.68(6:42) 820
  Orienteering12 5:29:02 30.98(10:37) 49.85(6:36) 1095
  Strength and Conditioning1 20:00
  Total22 11:55:19 64.95 104.53 1915
  [1-5]21 11:21:43
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SuMoTuWeThFrSa

Saturday Feb 24 #

12 PM

Running 22:55 [1] 3.72 km (6:10 / km) +42m 5:50 / km

1 PM

Orienteering 1:19:15 [4] 11.72 km (6:46 / km) +262m 6:05 / km

MOC Champs Long - Les Pinedes Castillejos - 5th (9:46 behind Natalia Gemperle who won).
Have to say the course certainly exceeded my expectations of enjoyment compared to when I picked up the map and realised the map was mostly green! Lost about 2mins on control 4 when I lost confidence in my map contact through a vague green area. Apart from that I seemed to find quite a good balance of simplifying and reading the detail. The only other control where I would say I lost time was 16 (about 1min?) since I took the wrong path at one point (though I realised afterwards that the 'path' I'd been intending to take was actually a ruined wall). I also think the route choice using bigger paths to the south was possibly faster than my route on 16. Despite those mistakes I feel quite happy with today's performance since the terrain was different to anything I've been in before and I think I adapted quite well. Also my focus felt pretty good towards the end of the race.

2 PM

Running 7:27 [1] 1.02 km (7:18 / km) +6m 7:06 / km

Friday Feb 23 #

10 AM

Orienteering 41:33 [1] 4.07 km (10:13 / km) +135m 8:46 / km

Very easy training on the forest sprint map Sant Marc before moving accommodation.
7 PM

Running 15:58 intensity: (25 @0) + (4:55 @1) + (6:13 @2) + (1:49 @3) + (46 @4) + (1:50 @5) 2.54 km (6:17 / km)
ahr:139 max:203

Running 13:14 intensity: (15 @0) + (11:32 @1) + (1:21 @2) + (6 @3) 1.88 km (7:02 / km) +2m 7:01 / km
ahr:120 max:150

Orienteering 16:44 intensity: (3 @0) + (9 @1) + (9 @2) + (1:18 @3) + (14:33 @4) + (32 @5) 3.32 km (5:03 / km) +27m 4:51 / km
ahr:167 max:177

MOC champs night sprint Montblanc - 10th (58s behind Elena who won)
Quite good flow and control. Possibly missed the best route on 15 & 22.

Thursday Feb 22 #

Note

MOC knockout sprint - Quarter final
Knew it would be tight to qualify for the semifinal because I was already ranked 4th in my heat (top 3 qualify). I was last to the first control but had decided my route to two already which was the opposite to the group, and I pulled up to 4th with the different route. On the phi loop I think I had the same as Martina Ruch and she went the wrong way round the building to 7 so we were very close again after that. She also went the wrong side of a building on 10 so I got ahead but she got just ahead of me again as we came out of the phi loop very close to Julia Gross and one of the Swedish girls who had the other direction on the phi loop. I had already decided my route to 14 but the other 3 who were just ahead of me took a different route. I didn't really think about it, I just ran my route as fast as I could and actually came to the 2nd last control in 3rd place and managed to hold it on the uphill run-in! So cool to have qualified for the semi-final! Certainly a great experience and good to see that I could keep control and have confidence to take my own routes when the others made mistakes or took a different option. Fun!

Note

MOC knockout sprint - Semifinal
Runners choice forking - I chose C.
I took a different route on the second control from the others on forking C but came to the control at the same time. After that I was just behind Elena until the 4th control. Control 5 was a longer leg and I thought left was fastest but Elena went right and I changed my plan to stay with her as I thought I may have overlooked an artificial barrier and it would help me keep the pace up. Sari Antonnen came past while I was hesitating about this but I overtook again on the uphill towards the control. Then I ran as fast as I could but unfortunately slipped on the corner coming into the arena to the last control and fell on the ground and Sari came past me. Still got up and tried to sprint the last bit but it wasn't enough to take the 2nd spot to get into the final. Still a fantastic experience and very surprised to be this close to the final when just last week I was wondering if I would ever have some speed in my legs again after heavy winter training!
9 AM

Running 25:15 intensity: (1:03 @0) + (8:19 @1) + (7:09 @2) + (6:02 @3) + (2:42 @4) 3.95 km (6:23 / km) +108m 5:37 / km
ahr:135 max:173

10 AM

Running 16:42 intensity: (7:02 @1) + (6:12 @2) + (2:16 @3) + (21 @4) + (51 @5) 2.63 km (6:22 / km) +56m 5:45 / km
ahr:137 max:205

Orienteering 9:23 intensity: (25 @1) + (6 @2) + (1:10 @3) + (6:17 @4) + (1:25 @5) 2.08 km (4:31 / km) +39m 4:08 / km
ahr:172 max:224

Quarter-final
2 PM

Running 23:41 intensity: (1:44 @0) + (8:12 @1) + (11:04 @2) + (2:41 @3) 3.71 km (6:23 / km) +71m 5:49 / km
ahr:128 max:155

3 PM

Orienteering 11:06 intensity: (1:18 @1) + (1:04 @2) + (32 @3) + (5:26 @4) + (2:46 @5) 1.76 km (6:19 / km) +62m 5:22 / km
ahr:161 max:180

Semi-final

Running 10:00 [1] 1.5 km (6:40 / km)

5 PM

Running warm up/down 25:00 [1] 3.5 km (7:09 / km)

Orienteering 8:34 [4] 1.6 km (5:21 / km)

B Final

Wednesday Feb 21 #

10 AM

Orienteering 54:24 intensity: (1:42 @0) + (18:39 @1) + (18:45 @2) + (15:16 @3) + (2 @4) 7.1 km (7:39 / km) +238m 6:34 / km
ahr:132 max:160

Sant Marc forest sprint-intervals with 90s recoveries.
11 AM

Running 13:22 intensity: (40 @0) + (12:04 @1) + (38 @2) 2.05 km (6:31 / km)
ahr:118 max:134

5 PM

Strength and Conditioning 20:00 [0]

Tuesday Feb 20 #

Note

MOC camp Qualification race Cardona

Seemed to start ok even if I felt very hesitant. Apparently the route I took on #3 (using steps near control 5) was the shortest route and I was surprised to hear that few people spotted it. Extremely hesitant on 4, feel like I might have been faster if I'd gone left round the outside of the castle wall, which was the first route I saw. Probably lost 30s on this control from so many hesitations.

Think I may have missed the best microroute on 8 - I went past control 2 but leaving 7 in the same way as the approach would have saved two sets of steps. 9-10-11-12-13 went ok if a bit hesitant in places but got really confused after 13 and went some metres in each of the wrong directions at the crossroads before finally found my focus again. I felt like I had it planned before punching but the next time I looked down my eyes were back on control 12 which is why I was so confused. Lost probably another 30s here.

Luckily I still managed to qualify for the A final this afternoon and knockout sprint on Thursday with the 24th place. Fun!
9 AM

Running 33:27 intensity: (5:26 @0) + (23:30 @1) + (4:29 @2) + (2 @3) 4.14 km (8:04 / km) +271m 6:05 / km
ahr:115 max:145

10 AM

Orienteering 19:54 intensity: (14 @0) + (26 @1) + (2:30 @2) + (7:29 @3) + (9:08 @4) + (7 @5) 3.49 km (5:42 / km) +87m 5:04 / km
ahr:156 max:175

Cardona Sprint quali
11 AM

Running 12:57 intensity: (35 @0) + (12:22 @1) 1.75 km (7:24 / km) +126m 5:26 / km
ahr:118 max:129

5 PM

Running 11:18 intensity: (8:33 @1) + (2:45 @2) 1.65 km (6:51 / km) +19m 6:28 / km
ahr:125 max:139

Orienteering 21:06 intensity: (11 @1) + (40 @2) + (8:47 @3) + (11:17 @4) + (11 @5) 3.92 km (5:23 / km) +27m 5:12 / km
ahr:159 max:175

Solsona Sprint final
Unfortunately ran to the first control of part 2 before realising that I was looking at the wrong side of the map. Frustrating because I had even reminded myself to check this just a minute before starting. Managed to get back on track again quite quickly but later in the course I saw the best route choice on controls 7 & 8 went under a bridge which was marked as out of bounds on the road above. Since there wasn't any crossing symbol overprint or dots/grey area to show a passage, I thought it wasn't allowed to cross and took a much longer alternative that cost me more than a minute. So the time wasn't that good but at least happy to get this kind of experience in a training and to feel like the flow is coming back session-by-session.

Running 25:00 [1] 3.0 km (8:20 / km)

Monday Feb 19 #

Note

MOC sprint camp. Wifi at accommodation doesn't seem to be working but going to try and write some updates after each session.

Training 1 - Gironella - "Model event" - 2 courses 1:4000 (1.7km + 1.3km) and microsprint 1:1000.

Course One - Started ok, though I expect the right-hand route voice on #3 was probably faster; and perhaps the left-hand route choice on #6 might also have been faster but hard to say. On #7 I went left but looking at it now I think straight and taking the wide zigzag steps was probably faster after all. I also went left on #8 but not sure what was faster.

Course Two - Managed to take a very strange route on #4 when it was actually a pretty straightforward control. Also went left-middle on #9 but think right might have been faster even wth the stairs.

Microsprint (8:05) - though not sure if that includes that ivy SI Air started flashing next to the start box about 20s before I actually started. Missed a few routes - should have gone left on #4, right-left on #8 and left on #22.

Fun to get back into sprint again. Legs feeling a bit shocked already after the first course but will hopefully get used to it over the next few days!

Note

MOC camp pm training - Puig Reig 5intervals.
10 AM

Orienteering 13:11 intensity: (36 @1) + (2:07 @2) + (7:49 @3) + (2:16 @4) + (23 @5) 2.18 km (6:02 / km) +42m 5:31 / km
ahr:151 max:187

Gironella Model event - Course Two

Orienteering 15:11 intensity: (45 @1) + (3:30 @2) + (7:31 @3) + (2:48 @4) + (37 @5) 2.86 km (5:18 / km) +58m 4:49 / km
ahr:151 max:191

Gironella Model event - Course One

Running 7:13 intensity: (6 @0) + (6:50 @1) + (8 @2) + (4 @4) + (5 @5) 1.07 km (6:46 / km) +2m 6:43 / km
ahr:115 max:186

Running 13:17 intensity: (16 @0) + (9:04 @1) + (22 @2) + (2:10 @3) + (1:06 @4) + (19 @5) 2.24 km (5:56 / km) +3m 5:54 / km
ahr:132 max:217

11 AM

Running 6:17 [1] 0.91 km (6:55 / km) +3m 6:49 / km
ahr:114 max:122

Running 14:06 intensity: (27 @0) + (11:59 @1) + (1:40 @2) 1.91 km (7:23 / km) +16m 7:05 / km
ahr:116 max:139

Orienteering 8:08 intensity: (4:15 @3) + (3:53 @4) 0.88 km (9:16 / km) +1m 9:12 / km
ahr:156 max:161

Microsprint (forgot to start watch)
4 PM

Orienteering 30:33 intensity: (2:40 @1) + (3:29 @2) + (13:39 @3) + (8:28 @4) + (2:17 @5) 4.88 km (6:15 / km) +116m 5:35 / km
ahr:155 max:218

Puig Reig sprint-intervals, with 1min recoveries

Running 15:07 intensity: (40 @0) + (12:02 @1) + (2:25 @2) 2.41 km (6:16 / km) +29m 5:54 / km
ahr:120 max:141

5 PM

Running 12:28 intensity: (11:53 @1) + (35 @2) 1.81 km (6:54 / km) +13m 6:40 / km
ahr:121 max:141

Sunday Feb 18 #

9 AM

Running 41:33 [1] 7.29 km (5:42 / km) +54m 5:30 / km

Morning jog Goteborg

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