Training Log Archive: NathanIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
6 PM
Cross Training (Town Match) 1:20:00 [3]
shoes: Nike CTR360
Last game of the season and probably my best. Played tucked in behind the forwards where i preferred and just loved it, won 1-0. Focused completely on running now, o-ing tomorrow then easy on thursday before the weekend.
Monday Apr 29, 2013 #
Note
I've also been selected for Cairngorm in the summer
5 PM
Running (Recovery) 35:05 [3] 7.42 km (4:44 / km) +32m 4:38 / km
shoes: Inov-8 x-talon 190
Wasn't feeling particularly tired after yesterdays run so when i say recovery i mean a fairly easy run. Headed out down the roads then wiggling through the fields to dunton then back along the other fields in to leire again. Nice day for it, was warmer than i expected. Everything felt a tad slow but calves were burning at the end. I'm feeling much more comfortable than i was before the jk with my running so hopefully should be able to perform better on the long course at BOC this weekend than i did then.
Sunday Apr 28, 2013 #
11 AM
Running (Warm up) 15:00 [1]
shoes: Inov-8 x-talon 190
Very easy warm up before the event
Orienteering (WM League) 54:16 [3] *** 9.63 km (5:38 / km) +45m 5:30 / km
spiked:26/30c shoes: Inov-8 x-talon 190
Brandon wood and Piles Coppice
Brown-8.2km N/A climb
Felt a bit tired before the race, so decided to not to really race it but go at a steady pace instead. Headed out briskly cutting off the path for 1. Got confused on 2 as an area had been felled but found it at the far end easily enough (the felled area hadn't been mapped). Longish leg to 3 which i thought i did ok on, maybe losing about 10 seconds in the circle. Lost 30secs on 4 getting confused by intricate path network then straight to 5 losing a further 20 secs by going too far left. Good route to 6 using the paths to my advantage but losing time in the circle again 10-15secs. Round on the path to 7 nailing it off the pond and stream then in to 8 found it spot on. Decided to go around on 9 and worked quite well. Was followed by a dog through these 3 controls, very annoying but good distractions training (making the best of a bad situation). Long to 10 again deciding to use paths may ave been faster straight looking at it but was safe going round. In to the lovely open forest next, it was absolutely gorgeous. Too far left on 11 so had to double back on myself then through to 12 and nailed it head on. In to the corner for 13 where they were replacing the control, bit annoying but oh well, then flowing through to 14 and down the hill to 15 where we had to turn the map over. Found 16 easily and then 17&18 fine again. 19 was a bit hidden around a root stock but found it fine and again flowing through and down the hill (other side this time) in to 20, 50m leg to 21 found it well. Lost time on 22 maybe a minute by running too far again on 23 i did the same. Back across to the first area for 24 found it fine and again, passing dad, in to 25 was also no problem. Long route along the massive path to 26 found it fine cutting in off the junction the again to 27 got caught up in brambles but navigation was solid. 28 was a bit longer again and used paths for 29 then in to 30 and the finish.
Thought i navigated quite well but to be honest looking back i lost far too much time through little errors which i need to cut out for next weekend. Running was tough at the end (last 1.5) just because of yesterdays race. Still, thoroughly enjoyed the area and am really looking forward to next weekend. Finished 5th, 9 mins off the lead (Romaldis Stupulis 44:55 or so) pretty happy seeing as I wasn't racing.
http://www.od.routegadget.co.uk/od/reitti.cgi?act=...
Brown-8.2km N/A climb
Felt a bit tired before the race, so decided to not to really race it but go at a steady pace instead. Headed out briskly cutting off the path for 1. Got confused on 2 as an area had been felled but found it at the far end easily enough (the felled area hadn't been mapped). Longish leg to 3 which i thought i did ok on, maybe losing about 10 seconds in the circle. Lost 30secs on 4 getting confused by intricate path network then straight to 5 losing a further 20 secs by going too far left. Good route to 6 using the paths to my advantage but losing time in the circle again 10-15secs. Round on the path to 7 nailing it off the pond and stream then in to 8 found it spot on. Decided to go around on 9 and worked quite well. Was followed by a dog through these 3 controls, very annoying but good distractions training (making the best of a bad situation). Long to 10 again deciding to use paths may ave been faster straight looking at it but was safe going round. In to the lovely open forest next, it was absolutely gorgeous. Too far left on 11 so had to double back on myself then through to 12 and nailed it head on. In to the corner for 13 where they were replacing the control, bit annoying but oh well, then flowing through to 14 and down the hill to 15 where we had to turn the map over. Found 16 easily and then 17&18 fine again. 19 was a bit hidden around a root stock but found it fine and again flowing through and down the hill (other side this time) in to 20, 50m leg to 21 found it well. Lost time on 22 maybe a minute by running too far again on 23 i did the same. Back across to the first area for 24 found it fine and again, passing dad, in to 25 was also no problem. Long route along the massive path to 26 found it fine cutting in off the junction the again to 27 got caught up in brambles but navigation was solid. 28 was a bit longer again and used paths for 29 then in to 30 and the finish.
Thought i navigated quite well but to be honest looking back i lost far too much time through little errors which i need to cut out for next weekend. Running was tough at the end (last 1.5) just because of yesterdays race. Still, thoroughly enjoyed the area and am really looking forward to next weekend. Finished 5th, 9 mins off the lead (Romaldis Stupulis 44:55 or so) pretty happy seeing as I wasn't racing.
http://www.od.routegadget.co.uk/od/reitti.cgi?act=...
Running (Warm down) 10:00 [1]
shoes: Inov-8 x-talon 190
Jogging to get my bag
Saturday Apr 27, 2013 #
9 AM
Running (Warm up) 20:00 [2]
shoes: Karrimor Swift Run
Good warm up before park run
Running (Park Run) 17:45 [5] 5.0 km (3:33 / km) +22m 3:28 / km
shoes: Karrimor Swift Run
Ran a park run as a bit of a progress checker. Sam Elliot was running (a guy from school) I knew he'd run a food time so wanted to be close to his. Started way too fast (running 3:12's) for the first 1.5 so knew I had to step off the pace a bit. Ran the rest feeling comfortable which annoyed me at the time. Was a bit off Sam but also 10secs of my pb for this. A bit annoyed that I dropped 10secs but definitely felt more fit than the last time despite not as quick a time.
Finished 8th quite a bit off the leader who was a tank.
Finished 8th quite a bit off the leader who was a tank.
Running (Warm down) 10:00 [1]
shoes: Karrimor Swift Run
Jog back to the car (with a few stretches) nice game of golf this afternoon too.
Friday Apr 26, 2013 #
5 PM
Running (Villages) 32:00 [3] 7.22 km (4:26 / km) +80m 4:12 / km
shoes: Inov-8 x-talon 190
Easy run around the villages on the trails. Lovely evening for it and really enjoyed it, park run tomorrow.
Thursday Apr 25, 2013 #
7 PM
Cross Training (Town Training) 1:30:00 [3]
shoes: Nike CTR360
Decent training with the squad
Tuesday Apr 23, 2013 #
6 PM
Running 46:12 [3] 10.02 km (4:37 / km) +79m 4:26 / km
shoes: Inov-8 x-talon 190
Hadn't actually planned on running but as it is such a stunning day I couldn't resist. Headed out down to the playing fields, down the fields/woods/paths to the scout camp, looping round it in to Claybrooke Parva then up to Ullesthorpe, along the golf course and jubilee then loop around the village and home. Felt pretty good, tried to keep the pace consistent and managed (between 4:30-4:35), struggled a little at the end, combination of hayfever and tight calves but thoroughly enjoyed it. Knee held up ok, shoes have orthotics in so I reckon this must help. Short run tomorrow as going to see Frank Turner, then football on Thursday. Going to head out on a 3k time trial tomorrow, will have climb, but haven't done one for a while.
Running (Drills) 10:00 [1]
shoes: Inov-8 x-talon 190
Same set of drills as yesterday (more or less warm down)
Monday Apr 22, 2013 #
5 PM
Running (Recovery) 23:44 [2] 4.88 km (4:52 / km) +67m 4:33 / km
shoes: Karrimor Swift Run
Easy recovery run, mainly roads/pavements but a bit on fields to keep it short. Headed out towards Frolesworth then cutting left along the road to Ashy Parva but then soon on to the fields back to Leire, loop around back lane and back up main street to home. Felt ok today, nothing especially niggly, right calf feeling a little tight on the last k or so. Knee felt ok surprisingly, I imagine it took a bit of a beating on the concrete on Saturday, but today was first run without taking ibuprofen before hand so happy it felt ok. Football earlier as well so again, fairly easy.
Running (Drills) 10:00 [1]
shoes: Karrimor Swift Run
Running drills from both lagganlia and kincraig tours. Took a stop at the playing fields after run to do this.
Sunday Apr 21, 2013 #
Note
http://www.dvo.org.uk/cgi-bin/reitti.pl?act=map&am...
Course 5
Something went really wrong today. Running on my own, I seem fine, nailing controls no problem, but knowing the time ali got put me off because I thought about that instead of my race and catching alex up alo put me off because instead of running my own race I ran with him. Should have stayed focused and need to get this right for the british. Just going to keep running and training the next 2 weeks, maybe take a break next weekend. Need to sort my head out, was great running yesterday because I didn't know times and knew I just had to navigate solidly. Come what may.
Course 5
Something went really wrong today. Running on my own, I seem fine, nailing controls no problem, but knowing the time ali got put me off because I thought about that instead of my race and catching alex up alo put me off because instead of running my own race I ran with him. Should have stayed focused and need to get this right for the british. Just going to keep running and training the next 2 weeks, maybe take a break next weekend. Need to sort my head out, was great running yesterday because I didn't know times and knew I just had to navigate solidly. Come what may.
12 PM
Running (Warm up) 20:00 [1]
shoes: inov8 oroc 280
Jogging on my own today, drills and stretching
Orienteering (British Middle Champs) 33:43 [5] 5.11 km (6:36 / km) +167m 5:40 / km
spiked:16/20c shoes: inov8 oroc 280
Course 5-3.6km 140m
Really wanted a good race today knew I had to keep it clean in the first area then try and push it in the latter.
Started ok losing half a minute on 1 by not getting the wrong side of a ridge. Flowed through 2&3 easily then hesitation to 4 but found it fine. 5 was easy then caught Alex along the path to 6 (6mins caught up). This really put me off, I just lost it going in to the open quarry area, didn't focus and flow went completely. Ended up following him on top of a hill that I knew was the wrong one but carried on regardless. After ins of messing around, found the right valley and got the control. Easy to 7 the messed up and lost 2 minutes to going too far around (still running with Alex so not running my own race). Found 9 easily then along the path out of the quarry to the Woods for 10. Went too straight to 11 and wasted a minute running along a path. Down the wall easily for 12 then flowed through 13-14 (spectators easily. Found 15 and got really annoyed at some bloke who just stood in the way and wouldn't let me in. Lost 20secs on 16 then found 17 and 18 easily. In to 19 and the last control were also solid.
Time loss
6-5:45
8-2:30
11-1:00
16-30
Really annoyed that I lost close to 10 minutes purely through mistakes, just shows how I need to stop getting distracted and run my own race rather than bothering what other people are doing. Very disappointed.
Finished 12th should have been at least 4th
Really wanted a good race today knew I had to keep it clean in the first area then try and push it in the latter.
Started ok losing half a minute on 1 by not getting the wrong side of a ridge. Flowed through 2&3 easily then hesitation to 4 but found it fine. 5 was easy then caught Alex along the path to 6 (6mins caught up). This really put me off, I just lost it going in to the open quarry area, didn't focus and flow went completely. Ended up following him on top of a hill that I knew was the wrong one but carried on regardless. After ins of messing around, found the right valley and got the control. Easy to 7 the messed up and lost 2 minutes to going too far around (still running with Alex so not running my own race). Found 9 easily then along the path out of the quarry to the Woods for 10. Went too straight to 11 and wasted a minute running along a path. Down the wall easily for 12 then flowed through 13-14 (spectators easily. Found 15 and got really annoyed at some bloke who just stood in the way and wouldn't let me in. Lost 20secs on 16 then found 17 and 18 easily. In to 19 and the last control were also solid.
Time loss
6-5:45
8-2:30
11-1:00
16-30
Really annoyed that I lost close to 10 minutes purely through mistakes, just shows how I need to stop getting distracted and run my own race rather than bothering what other people are doing. Very disappointed.
Finished 12th should have been at least 4th
Running (Warm down) 10:00 [1]
shoes: inov8 oroc 280
Easy jog after, fuming!
Saturday Apr 20, 2013 #
Note
Sprint route gadgets
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...
Heat 1:2
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...
Final A1
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...
Heat 1:2
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...
Final A1
12 PM
Running (Warm up) 20:00 [2]
shoes: Karrimor Swift Run
Warm up with Andrew and Alex. Jogging around the training map around buildings and paths, scoping the area.
Orienteering (British Sprint Qual) 16:03 [4] *** 3.53 km (4:33 / km) +42m 4:17 / km
spiked:22/23c shoes: Karrimor Swift Run
BSOC Heat 1:2 M16
Knew beforehand that this would be a tough heat. Me, Alex C, Ali M and Bryn, by far the most competitive.
Just tried to focus on my own race and by number 4 i'd forgotten everyone completely. Started well, hitting number 1 after looping round the back to the bushes. Round the building in to the corner of the U shape for 2 then along the road and through the trees for 3. Along the fences of the astroturf pitches to 4. Long leg to 5, decided to go straight through the twisting and turning paths in the buildings but looking back maybe going out on to the big path and cutting in may have been faster. Still, found it fine 6 also fine and then nearly ran full on in to a pedestrian but just managed to avoid her and finding 7 with I think the best route. 8, back on to road then on a tree just off it and another longer leg to 9, the only slip on the course really, ran along the road got to the overpass but couldn't see the control so lost 10 seconds checking around. Sprinting round the corner to 10 to make up time then through the gap in to 11 checking out my route to 17 at the same time. Long route round to 12 but I think was the best route. easy very short route to 13. Doubling back across a car park to 14 on top of the stairs which I nailed then back along the building to 15. Coming back across the car park, saw Alex going to 14 so needed to step up the pace which I did through the next 4 through the buildings. Messed up 16 a bit just taking a stupid long route to 16 lost 10-15 seconds. Mis read map to 17 but corrected myself before I messed up completely. Long leg again to 18 but it was just running which was easy. Cut through to 19 then along and through some trees. 20-23 were just along an open area (same area as afternoon start) found them all fine but access to 21 was a bit strange but managed.
Won heat by 9 seconds over Alex, I lost 10 seconds on pace (at least) to him over the last 3 but held on. happy with the running and wanted to save something for the afternoon. Pleased with my run.
Knew beforehand that this would be a tough heat. Me, Alex C, Ali M and Bryn, by far the most competitive.
Just tried to focus on my own race and by number 4 i'd forgotten everyone completely. Started well, hitting number 1 after looping round the back to the bushes. Round the building in to the corner of the U shape for 2 then along the road and through the trees for 3. Along the fences of the astroturf pitches to 4. Long leg to 5, decided to go straight through the twisting and turning paths in the buildings but looking back maybe going out on to the big path and cutting in may have been faster. Still, found it fine 6 also fine and then nearly ran full on in to a pedestrian but just managed to avoid her and finding 7 with I think the best route. 8, back on to road then on a tree just off it and another longer leg to 9, the only slip on the course really, ran along the road got to the overpass but couldn't see the control so lost 10 seconds checking around. Sprinting round the corner to 10 to make up time then through the gap in to 11 checking out my route to 17 at the same time. Long route round to 12 but I think was the best route. easy very short route to 13. Doubling back across a car park to 14 on top of the stairs which I nailed then back along the building to 15. Coming back across the car park, saw Alex going to 14 so needed to step up the pace which I did through the next 4 through the buildings. Messed up 16 a bit just taking a stupid long route to 16 lost 10-15 seconds. Mis read map to 17 but corrected myself before I messed up completely. Long leg again to 18 but it was just running which was easy. Cut through to 19 then along and through some trees. 20-23 were just along an open area (same area as afternoon start) found them all fine but access to 21 was a bit strange but managed.
Won heat by 9 seconds over Alex, I lost 10 seconds on pace (at least) to him over the last 3 but held on. happy with the running and wanted to save something for the afternoon. Pleased with my run.
Running (Warm down) 10:00 [1]
shoes: Karrimor Swift Run
Warm down with Andrew, easy jog back to the start
2 PM
Running (Warm up) 20:00 [1]
shoes: Karrimor Swift Run
Warm up with Andrew and Alex before the final
Orienteering (British Sprint Final) 17:29 [5] *** 3.5 km (5:00 / km) +53m 4:39 / km
spiked:24/26c shoes: Karrimor Swift Run
Sprint final 1A
2nd last off ahead of Tim and behind Andrew. Was really up for this race after this mornings race. We'd worked out where number 1 was by watching the elites before we ran so found that no problem. No plan which annoyed me to number 2 but sorted out my head and ran along the road the ducking off down the hill along the open and finding it at the bottom of the steps. Found 3 easily (short leg). 4 and 5 were both again easy controls, just keeping my head in the tight buildings. Caught Andrew on the way to 6 then raced him in to the courtyard type structure where some idiot students were chucking balls about and nearly hit us. Different routes around the building to 7 from both of us but got to the corner at the same time and both ran a bit past the control but found it fine. He went straight to 8, up the hill where as I went round and I was a bit slower but caught up the couple of seconds downhill to 9 down the steps and in to it. Nasty little control to catch people out on 10 but looked at it on the way to 8 so knew I needed to go round and may have shaved off a few seconds as well going left a little earlier. 11 a bit funny going up and around a bridge and landing on it, again fine. Across the open to 12 then caught Matt Fellabaum up to 13 then ran with him to 14 as well. Me and Andrew took the same route to 15 and matt a different one and matts was a bit faster so dropped a little time here. 16 long route around but was the only real route so was fine with it then easy round to 17 on a tree. Long in to 18, sneaking in at the end of the fence which I noticed wasn't quite on the wall saving myself the steps. Went high and round to 19 but found it solidly then through the buildings to 20, the only one where I didn't exactly have a plan and admittedly got lucky that I landed on it given that I only had a vague idea of where I was exactly. Determined not to make the same mistake, made sure I knew on the map exactly where I was to 21 and nailed it, catching Euan coming out it then raced him to 22 around another building which again was fine. Managed to find a straight(ish) route to 23 which I found well and was really happy about. Knew I was in with a shout at this point and knew where 2 of the three remaining controls were so was really telling myself to keep going. 24 was fine, heading round the building then in to 25 on the edge of the hedge then road in to last control and finish.
Won by 22 seconds over Tim. Really happy that it was clean and I seemed to be running well, legs only feeling it in the last 0.5-1km of each race. Lot's of positives from these races and hoping I can keep this form going in to tomorrows race.
2nd last off ahead of Tim and behind Andrew. Was really up for this race after this mornings race. We'd worked out where number 1 was by watching the elites before we ran so found that no problem. No plan which annoyed me to number 2 but sorted out my head and ran along the road the ducking off down the hill along the open and finding it at the bottom of the steps. Found 3 easily (short leg). 4 and 5 were both again easy controls, just keeping my head in the tight buildings. Caught Andrew on the way to 6 then raced him in to the courtyard type structure where some idiot students were chucking balls about and nearly hit us. Different routes around the building to 7 from both of us but got to the corner at the same time and both ran a bit past the control but found it fine. He went straight to 8, up the hill where as I went round and I was a bit slower but caught up the couple of seconds downhill to 9 down the steps and in to it. Nasty little control to catch people out on 10 but looked at it on the way to 8 so knew I needed to go round and may have shaved off a few seconds as well going left a little earlier. 11 a bit funny going up and around a bridge and landing on it, again fine. Across the open to 12 then caught Matt Fellabaum up to 13 then ran with him to 14 as well. Me and Andrew took the same route to 15 and matt a different one and matts was a bit faster so dropped a little time here. 16 long route around but was the only real route so was fine with it then easy round to 17 on a tree. Long in to 18, sneaking in at the end of the fence which I noticed wasn't quite on the wall saving myself the steps. Went high and round to 19 but found it solidly then through the buildings to 20, the only one where I didn't exactly have a plan and admittedly got lucky that I landed on it given that I only had a vague idea of where I was exactly. Determined not to make the same mistake, made sure I knew on the map exactly where I was to 21 and nailed it, catching Euan coming out it then raced him to 22 around another building which again was fine. Managed to find a straight(ish) route to 23 which I found well and was really happy about. Knew I was in with a shout at this point and knew where 2 of the three remaining controls were so was really telling myself to keep going. 24 was fine, heading round the building then in to 25 on the edge of the hedge then road in to last control and finish.
Won by 22 seconds over Tim. Really happy that it was clean and I seemed to be running well, legs only feeling it in the last 0.5-1km of each race. Lot's of positives from these races and hoping I can keep this form going in to tomorrows race.
Friday Apr 19, 2013 #
4 PM
Running 19:54 [2] 4.36 km (4:34 / km) +35m 4:23 / km
shoes: Karrimor Swift Run
Very easy run out before this weekend's races. Really looking forward to them, especially the sprint. Middle should prove a more physical challenge but looking forward to it. Up to the playing fields, off the back through the wood then round the field on to the road then a quick loop around the village. Mostly road.
Thursday Apr 18, 2013 #
Note
(rest day)
Rest Day, had 2 pe lessons and football last night so am knackered
Wednesday Apr 17, 2013 #
6 PM
Cross Training (Town Match) 1:20:00 [3]
shoes: Nike CTR360
Not happy at all, appalling ref, appalling opposition and appaling home crowd, disgusting.
Tuesday Apr 16, 2013 #
12 PM
Running (Warm up) 5:00 [1] 0.8 km (6:15 / km)
shoes: Karrimor Swift Run
Didn't have very much time before the copper run to warm up so made the best
Running (Cooper Run) 12:00 [5] 3.34 km (3:36 / km)
shoes: Karrimor Swift Run
33 and a bit x 100m. Square was 100mx100m so lost on corners as was constantly turning. Still a bit tired from the weekend but gave it a good go. Started way too fast but then kept it at a reasonable pace for the rest, pace went from 3:17's to 3:34's but struggled the last minute and a half. Could have got over 3.5 if I was turning so often and the wind/tiredness. Was well inside the 10(top mark) boundary and beat it by 500m, 60% of the course finished and I'm on full marks.
Running (Warm down) 5:00 [1] 0.8 km (6:15 / km)
shoes: Karrimor Swift Run
Same as warm up
Monday Apr 15, 2013 #
Note
http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
LOC route gadget (blue men 2) (esthwaite)
http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
LOC route gadget (Blue 1) (graythwaite)
LOC route gadget (blue men 2) (esthwaite)
http://www.loc.routegadget.co.uk/cgi-bin/reitti.cg...
LOC route gadget (Blue 1) (graythwaite)
5 PM
Running (Recovery) 19:17 [3] 4.14 km (4:39 / km) +49m 4:24 / km
shoes: Karrimor Swift Run
Just about got away with shorts and t-shirt. Felt surprisingly ok after the weekend. Knee held up ok, ached a little but was ok. Went out around the village on fields/roads then headed up to the park and through the woods and jubilee walk to home. Quite enjoyed it, fitness test (cooper run) tomorrow for pe score.
Sunday Apr 14, 2013 #
12 PM
Running (Warm up) 15:00 [2] 2.19 km (6:51 / km) +47m 6:11 / km
shoes: inov8 oroc 280
Warm up with nick just jogging to the start.
1 PM
Orienteering (Graythwaite Classic) 1:17:48 [5] 7.32 km (10:38 / km) +412m 8:18 / km
shoes: inov8 oroc 280
Course-Blue (1) 5.7km 360m
Was far more up for today's race but had a clawing feeling at the back of my mind that i just wasn't fit enough. Went with the orocs because it was so wet and i was actually thankful for the grip.
Started cleanly, heading straight to number 1, up the hill was a lot of effort, and lost 10 seconds on entry but a solid control. 2 again i went straight and lost 20 seconds in the circle again, didn't go far enough in the trees, then found 3 fine just went straight and nailed it. 4, i went around the hill instead of going over, definitely the better route and found it fine but again lost 20 seconds on enrty, stupid route around some trees. Aimed to go straight on 5 and managed it ok, hitting the open fairly well but was far too low so lost a good 2-3 minutes on climb and being pretty slow over the rough terrain, but navigation apart from being too low was fine and i found it ok. 6 again was solid and found it quite well after scrambling over some rocks. Was kicking myself after 7, as i hit the edge of the clearing, i headed straight instead of over/around the hill, losing god knows how much time but hit the wall on the felled area before realising and i was so annoyed so ended up burning through a green section, falling across the ride and landing on the control. Enjoyed 8, racing across the felled area, not much care for safety, then ducking back in to the trees to find the control on the crag near the veg boundary. Lost another minute on 9, just getting the wrong side of a spur and confusing myself. Most major mistake was on 10 (losing 6-7 minutes) messing around in green area. Had planned to contour around ticking off the clearings, but everything looked the same and i couldn't tell which crags were which etc, needless to say, this screwed my race. Found it eventually when a train of people went though the control. Anger ran to 11 and spiked it then more contouring, still in the green, to 12 where i caught finn (who i drew with yesterday). Found 12 easily but was getting very tired by this point. Strange running down to 13, back in to the more open runnable forest, found it fine then a short leg to 14 again fine. Longer/steeper leg to 15, really took it out of me but found it ok, heading up the re entrrant and the cutting through the crags to find the control. Navigationally i tackled 16 fairly well, hitting the fence and following it up but by this point the going was really tough and my minutes per k were dropping. Still running with finn through 17 again tough physically but found it ok, the same with 18 (short leg) which was a bit of recovery before the longer leg in to 19 contouring along then dropping over the ridge to land on the control, but did lose 30 secs in the control circle. Heading along the wall to the last control then in to the finish.
Again navigation was pretty sloppy bit of a lack of concentration so losing time there but then i'd say i lost another 5 minutes purely on my persistent lack of endurance/fitness at the minute which hopefully i should be able to sort out as i get back in to more training.
Again sasha won time: 62:08
Looking forward to next weekends Sprint and Middles and good luck to everyone going to world schools this week.
Was far more up for today's race but had a clawing feeling at the back of my mind that i just wasn't fit enough. Went with the orocs because it was so wet and i was actually thankful for the grip.
Started cleanly, heading straight to number 1, up the hill was a lot of effort, and lost 10 seconds on entry but a solid control. 2 again i went straight and lost 20 seconds in the circle again, didn't go far enough in the trees, then found 3 fine just went straight and nailed it. 4, i went around the hill instead of going over, definitely the better route and found it fine but again lost 20 seconds on enrty, stupid route around some trees. Aimed to go straight on 5 and managed it ok, hitting the open fairly well but was far too low so lost a good 2-3 minutes on climb and being pretty slow over the rough terrain, but navigation apart from being too low was fine and i found it ok. 6 again was solid and found it quite well after scrambling over some rocks. Was kicking myself after 7, as i hit the edge of the clearing, i headed straight instead of over/around the hill, losing god knows how much time but hit the wall on the felled area before realising and i was so annoyed so ended up burning through a green section, falling across the ride and landing on the control. Enjoyed 8, racing across the felled area, not much care for safety, then ducking back in to the trees to find the control on the crag near the veg boundary. Lost another minute on 9, just getting the wrong side of a spur and confusing myself. Most major mistake was on 10 (losing 6-7 minutes) messing around in green area. Had planned to contour around ticking off the clearings, but everything looked the same and i couldn't tell which crags were which etc, needless to say, this screwed my race. Found it eventually when a train of people went though the control. Anger ran to 11 and spiked it then more contouring, still in the green, to 12 where i caught finn (who i drew with yesterday). Found 12 easily but was getting very tired by this point. Strange running down to 13, back in to the more open runnable forest, found it fine then a short leg to 14 again fine. Longer/steeper leg to 15, really took it out of me but found it ok, heading up the re entrrant and the cutting through the crags to find the control. Navigationally i tackled 16 fairly well, hitting the fence and following it up but by this point the going was really tough and my minutes per k were dropping. Still running with finn through 17 again tough physically but found it ok, the same with 18 (short leg) which was a bit of recovery before the longer leg in to 19 contouring along then dropping over the ridge to land on the control, but did lose 30 secs in the control circle. Heading along the wall to the last control then in to the finish.
Again navigation was pretty sloppy bit of a lack of concentration so losing time there but then i'd say i lost another 5 minutes purely on my persistent lack of endurance/fitness at the minute which hopefully i should be able to sort out as i get back in to more training.
Again sasha won time: 62:08
Looking forward to next weekends Sprint and Middles and good luck to everyone going to world schools this week.
Running (Warm down) 10:00 [1] 2.1 km (4:46 / km) +12m 4:38 / km
shoes: inov8 oroc 280
Jogging back to the car with Harrison
Saturday Apr 13, 2013 #
1 PM
Running (Warm up) 40:00 [1] 6.47 km (6:11 / km) +189m 5:24 / km
shoes: Inov-8 x-talon 190
Jogging with andrew up the start, forgot to garmin it, but it was supposedly 45 mins, i'll try and find out the climb
Orienteering (Esthwaite Middle) 39:16 [3] 4.08 km (9:37 / km) +156m 8:05 / km
shoes: Inov-8 x-talon 190
Course Blue Men-3.4km 135m
had a party the night before but in all honesty i don't think this affected my race. Poor start, missing number one by maybe 30 seconds, knocked my confidence as well, then found 2 ok so was back on track. 3 maybe a poor route choice and should have gone in the back the contouring round to 4 was fine again. 5 i think i did well, basically following the marshes in the cutting through the green. Decided to contour round on 6 instead of tackling a rather large hill and again found this fine. 7 was just running to the open then through to 8 i dropped a bit low and lost probably 20 seconds. Gruelling climb up to 9 followed, this is where i found i began to lag a lot and my pace dropped significantly, just didn't have the strength or endurance and i knew this as i was going. Found 10 fine then my only major mistake was 11. My plan was basically to follow the veg boundary on the marsh but it was rushed and ihadn't planned ahead. Headed off on a wrong bearing then managed to get back on track and didn't go far enough down the ridge (i was maybe 20m away from it) but decided to just go back and look through, actually confusing myself even more. Finally got it sorted but by then i knew i'd dropped way too much time through mistakes and pace loss so took the rest of the course very easy. Up to 12 was a bit vague but found it easily then slightly poor route to 13 as i ended up climbing the crags rather then coming in up along the ridge. By this time Matt had caught up 4 mins on me and i knew Andrew couldn't be far behind. Carried on and a b poor bearing out of 13 meant that I lost another minute there. 15 was solid, but Andrew had caught me up by now, then ran the 'long' leg to 16 with him but knew i couldn't keep up so dropped off again and tried to save a bit of energy for tomorrow. 17 again lost 20-30seconds in the control circle getting the wrong side of a crag. 18 fine, just a straight bearing then more or less straight to 19 but found the running very tough, but navigation was clean. Then easy through to 20 checking out the finish then about 50m to 21 and the finish.
In all honesty, i hadn't expected such a technical area and i definitely wasn't ready for it, should have been concentrating a lot more my navigation was lazy and sloppy. Running is still poor, endurance is way down and don't have the pace to keep up with the other guys. Sasha won with 28:59, showing just how far off i was. Need to head out training mroe and get back to the fitness i was at before christmas. Knee was ok.
Equal 11th.
had a party the night before but in all honesty i don't think this affected my race. Poor start, missing number one by maybe 30 seconds, knocked my confidence as well, then found 2 ok so was back on track. 3 maybe a poor route choice and should have gone in the back the contouring round to 4 was fine again. 5 i think i did well, basically following the marshes in the cutting through the green. Decided to contour round on 6 instead of tackling a rather large hill and again found this fine. 7 was just running to the open then through to 8 i dropped a bit low and lost probably 20 seconds. Gruelling climb up to 9 followed, this is where i found i began to lag a lot and my pace dropped significantly, just didn't have the strength or endurance and i knew this as i was going. Found 10 fine then my only major mistake was 11. My plan was basically to follow the veg boundary on the marsh but it was rushed and ihadn't planned ahead. Headed off on a wrong bearing then managed to get back on track and didn't go far enough down the ridge (i was maybe 20m away from it) but decided to just go back and look through, actually confusing myself even more. Finally got it sorted but by then i knew i'd dropped way too much time through mistakes and pace loss so took the rest of the course very easy. Up to 12 was a bit vague but found it easily then slightly poor route to 13 as i ended up climbing the crags rather then coming in up along the ridge. By this time Matt had caught up 4 mins on me and i knew Andrew couldn't be far behind. Carried on and a b poor bearing out of 13 meant that I lost another minute there. 15 was solid, but Andrew had caught me up by now, then ran the 'long' leg to 16 with him but knew i couldn't keep up so dropped off again and tried to save a bit of energy for tomorrow. 17 again lost 20-30seconds in the control circle getting the wrong side of a crag. 18 fine, just a straight bearing then more or less straight to 19 but found the running very tough, but navigation was clean. Then easy through to 20 checking out the finish then about 50m to 21 and the finish.
In all honesty, i hadn't expected such a technical area and i definitely wasn't ready for it, should have been concentrating a lot more my navigation was lazy and sloppy. Running is still poor, endurance is way down and don't have the pace to keep up with the other guys. Sasha won with 28:59, showing just how far off i was. Need to head out training mroe and get back to the fitness i was at before christmas. Knee was ok.
Equal 11th.
Running (Warm down) 30:00 [1] 4.78 km (6:17 / km)
shoes: Inov-8 x-talon 190
Back to the cars with andrew and matt, easy cruise.
Friday Apr 12, 2013 #
4 PM
Running (Villages) 23:41 [3] 5.21 km (4:33 / km) +32m 4:25 / km
shoes: Karrimor Swift Run
Easy run, just to keep ticking over for the weekend, party tonight then up to the lakes tomorrow
Thursday Apr 11, 2013 #
7 PM
Cross Training (Town Training) 1:30:00 [3]
shoes: Nike CTR360
December feet enough streaming, loc double this weekend
Wednesday Apr 10, 2013 #
Note
(rest day)
Taking it easy on my knee, footy training tomorrow
Tuesday Apr 9, 2013 #
4 PM
Running (Trail) 33:18 [3] 7.23 km (4:36 / km) +76m 4:23 / km
shoes: Inov-8 x-talon 190
Dunton run, fairly steady pace, but knee felt rubbish from the off, rest tomorrow to give it a bit of time off. Rest of body felt ok, kept the pace up just so annoyed at my knee.
Monday Apr 8, 2013 #
4 PM
Strength and conditioning (General + Knee) 45:00 [3]
shoes: Karrimor Swift Run
Decent session in the gym, did a fair bit of my knee/upper leg and then just a circuit of general stuff to follow
6 PM
Running (Treadmill) 20:00 [3] 4.67 km (4:17 / km)
shoes: Karrimor Swift Run
Longest I've ran on a treadmill in a while, knee felt much better still aches and pains but seems to have been getting better recently, am still going to run with a knee support for the rest of the races until the Scottish just as on case but I've seen a definite improvement recently.
Sunday Apr 7, 2013 #
Note
Knee has been ok this week, a bit tender after yesterdays football, a bit sick of it really and want to get i properly sorted so i can get back to training and racing
2 PM
Cross Training (Town Match) 1:20:00 [3]
shoes: Nike CTR360
Played well really enjoyed it, scored one and won 6-0
Saturday Apr 6, 2013 #
10 AM
Cross Training (Town Training) 1:30:00 [3]
shoes: Nike CTR360
First training in a while didn't play well but was good fun, match tomorrow
Friday Apr 5, 2013 #
Note
3 PM
Running (Road) 23:18 [4] 5.23 km (4:27 / km) +78m 4:09 / km
shoes: Karrimor Swift Run
Headed out on the roads, round the villages.Up to Frolesworth then round to Ashby Parva then back to Leire. Went at a faster pace than i've been running at recently, to see where i am in recovery with my knee. Found it pretty tough, especially on my legs (calves and quads). Knee was a bit niggly from the off and hurt a bit in the last k or so, that might be because roads are a harder surface than what i've ran on recently or because it's still quite bad, i'm not sure. Going to carry on with the exercises and just hope it gets better soon.
Running (Warm up) 10:00 [1] 1.8 km (5:33 / km)
shoes: Karrimor Swift Run
Easy jog around the village.
Running (Warm down) 9:15 [1] 1.82 km (5:05 / km)
shoes: Karrimor Swift Run
Same easy jog, actually garmined it this time.
Thursday Apr 4, 2013 #
Note
(rest day)
Having been to the physio, I now know I have itb syndrome. The physio said I have to keep up with the exercises and stretching and rolling etc and should be Ok in up to 2 weeks
Note
(rest day)
Having been to the physio, I now know I have itb syndrome. The physio said I have to keep up with the exercises and stretching and rolling etc and should be Ok in up to 2 weeks
Note
(rest day)
Having been to the physio, I now know I have itb syndrome. The physio said I have to keep up with the exercises and stretching and rolling etc and should be Ok in up to 2 weeks
Wednesday Apr 3, 2013 #
11 AM
Running (Warm up) 10:00 [1] 1.8 km (5:33 / km) +12m 5:23 / km
shoes: Inov-8 x-talon 190
Jogging to the old railway for some intervals
Running intervals (Intervals) 18:18 [5] 3.44 km (5:19 / km)
shoes: Inov-8 x-talon 190
Headed down to jubilee walk for some intervals, very wet and muddy but got on with it, tough session but enjoyed it the more i got in to it, times to follow, all 8x400m
1:20.6, 1:21.4, 1:21.3, 1:23.6, 1:24.2, 1:25.4, 1:26.6, 1:26.7
Pace dropped over the last 5-6, probably due to not being fully recovered from the weekend. Felt like i could have pushed a bit harder through the middle few and then maybe drop the pace by a few seconds on the last one or two but that's something to take in to the next session, maybe friday.
1:20.6, 1:21.4, 1:21.3, 1:23.6, 1:24.2, 1:25.4, 1:26.6, 1:26.7
Pace dropped over the last 5-6, probably due to not being fully recovered from the weekend. Felt like i could have pushed a bit harder through the middle few and then maybe drop the pace by a few seconds on the last one or two but that's something to take in to the next session, maybe friday.
Running (Warm down) 12:00 [1] 1.8 km (6:40 / km) +12m 6:27 / km
shoes: Inov-8 x-talon 190
Really easy cruise home.
Tuesday Apr 2, 2013 #
11 AM
Running (Recovery) 19:34 [2] 3.89 km (5:02 / km) +33m 4:50 / km
shoes: Karrimor Swift Run
Short recovery run. Started out on roads, heading up towards Frolesworth then swinging on to the fields and cruising home. Obviously feeling tired but kept the pace low so wasn't too much of a problem. Knee felt ok, going to the physio in the coming days (very overdue), going to get it fully recovered before going in to structured training as with it how it is, i can't train properly at the minute.
Really want to get to a track at some point and get some proper times for 5/10km also other time trials, 1-3km. GCSE practical exam week when i get back so doing long distance for athletics.
Really want to get to a track at some point and get some proper times for 5/10km also other time trials, 1-3km. GCSE practical exam week when i get back so doing long distance for athletics.
Monday Apr 1, 2013 #
11 AM
Running (Warm up) 20:00 [2]
shoes: Inov-8 x-talon 190
Another decent warm up, feeling a lot more sluggish and tired today
Orienteering (JK Relay) 26:59 [4] 5.02 km (5:23 / km) +197m 4:30 / km
shoes: Inov-8 x-talon 190
Feeling very battered and tired before this race and this continued throughout. Sprinted off to the start kite, really shouldn't have but oh well, long slog up the hill to one, found it fine but was exhausted once I got there. Cruise down to 2 (downhill) lost 10 seconds going to the wrong control. Another slog up the hill for 3 didn't manage to run it all, already felt like I had nothing left. Burned down the path trying to catch up time on the others who had beaten me up the hill. Only major mistake came on 5, ran straight past it running too fast chasing the others, lost maybe a minute and a few places. Found 6 easily then longer leg to 7 catching some of the 14's and bottom year 16's. Didn't want to get beaten by any of them so began to try and get ahead of them. Ended up running with them through to 8 down the hill and through the trees to the ditch. Horrible trudge up the hill to 9, gradual but still tough running then along the open to a depression for 10. Another uphill leg for 11 lost another 20 seconds going to the wrong control, then straight bearing to 12, again found it easily. Caught up the leading pack on my gaffle by 13 then down the hill to 14 in another depression and took the lead in this pack. Then easy along the tracks and grass to the last control and finish.
Came in 5th so not too bad but would have liked to have been up with the leaders. Stephen and Harrison got us up to 3rd so finished on the podium which was nice.
Fitness let me down again, just no strength on the hills but hoping to sort this over the coming weeks. Navigation was ok and knee appeared to be ok however felt a bit tight afterwards. Nice to get a medal and looking forward to the races to come.
Came in 5th so not too bad but would have liked to have been up with the leaders. Stephen and Harrison got us up to 3rd so finished on the podium which was nice.
Fitness let me down again, just no strength on the hills but hoping to sort this over the coming weeks. Navigation was ok and knee appeared to be ok however felt a bit tight afterwards. Nice to get a medal and looking forward to the races to come.
Running (Warm down) 10:00 [1]
shoes: Inov-8 x-talon 190
Very easy jogging