Training Log Archive: NathanIn the 30 days ending Apr 30, 2014:
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Wednesday Apr 30, 2014 #
Note
(rest day)
Revision and feeling dreaful all day tried to get out but body had non of it.
Tuesday Apr 29, 2014 #
4 PM
Running (Stress Relief) 43:14 [4] 10.88 km (3:58 / km) +150m 3:43 / km
shoes: Inov-8 Road x-233
I'm saying nothing.
Monday Apr 28, 2014 #
Note
Not exactly a rest day, 2 mocks, plus a shift tonight, also missed lunch for one of the mocks so would have been painful to run. 30th time yesterday out of 400 odd so happy with that. I'll get out at some point tomorrow but a session after school may make it only a short one.
Sunday Apr 27, 2014 #
11 AM
Running (Warm up) 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov-8 Road x-233
Jogging and drills
Running (Livingston Relays) 16:20 [5] 4.81 km (3:24 / km) +41m 3:15 / km
shoes: Inov-8 Road x-233
Livingston Relays 4x3 miles.
Leg 2 Mens Senior Race- A Team
Dave Valentine got off to a decent start running with Eggo for the first leg ebfore handing over to me. Barrow had come in in a ridiculous time of like 14 something so the first pack were miles off. Line of individuals really in front of me the whole way so the course was not for a time but I focused simply on gaining places. Out of the park and on to the road, took a few of the guys from the Vets race (everyone started together), so pleased with how comfortably I felt. Continued down the road for the first mile, steadily picking off the runners, got in to the front of the rest of the Harriers (my club) and pushed on ahead. Over took 'rob the hair mcnaire' at around a mile (he was always the hare on primary school races so this was odd for me?). Still feeling really good at this pace. Back in to the park, got in to a bit of a gap on my own, annoyed because it naturally became harder to push at this point.
Managed to however, and caught the next pack, encouraging chat to a lovely girl across the car park (very inspiring ;) ).
Hit the hill at around 2 miles and this was properly tough, roughly 200m and 20m climb, doesn't seem much but at this pace over this distance I really felt it. Pace dipped slightly but forced myself to drive on and catch the West End runner ahead who had beaten me in a park run sometime ago. Caught him before rounding the final corner in to the finish.
400m slog after this but clung on to my position to hand over.
Good race and pleased to have really held my own against the men. Not sure where team finished but I reckon around 10th out of about 80 apparently so a good effort from all the boys. I was fastest the Karl then Marf and Dave. But a good effort from everyone.
Interested to do a proper 5k now to see how much I could really push.
Decent race.
Leg 2 Mens Senior Race- A Team
Dave Valentine got off to a decent start running with Eggo for the first leg ebfore handing over to me. Barrow had come in in a ridiculous time of like 14 something so the first pack were miles off. Line of individuals really in front of me the whole way so the course was not for a time but I focused simply on gaining places. Out of the park and on to the road, took a few of the guys from the Vets race (everyone started together), so pleased with how comfortably I felt. Continued down the road for the first mile, steadily picking off the runners, got in to the front of the rest of the Harriers (my club) and pushed on ahead. Over took 'rob the hair mcnaire' at around a mile (he was always the hare on primary school races so this was odd for me?). Still feeling really good at this pace. Back in to the park, got in to a bit of a gap on my own, annoyed because it naturally became harder to push at this point.
Managed to however, and caught the next pack, encouraging chat to a lovely girl across the car park (very inspiring ;) ).
Hit the hill at around 2 miles and this was properly tough, roughly 200m and 20m climb, doesn't seem much but at this pace over this distance I really felt it. Pace dipped slightly but forced myself to drive on and catch the West End runner ahead who had beaten me in a park run sometime ago. Caught him before rounding the final corner in to the finish.
400m slog after this but clung on to my position to hand over.
Good race and pleased to have really held my own against the men. Not sure where team finished but I reckon around 10th out of about 80 apparently so a good effort from all the boys. I was fastest the Karl then Marf and Dave. But a good effort from everyone.
Interested to do a proper 5k now to see how much I could really push.
Decent race.
Running 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov-8 Road x-233
Easy jog.
Saturday Apr 26, 2014 #
Note
(rest day)
So erm broke a floorboard so have to spend the day trying to fix that and then relays tomorrow.
Friday Apr 25, 2014 #
Note
(rest day)
Another days revision, football later so no run, don't see the need to when I'm still recovering, Livingston relays on Sunday as well.
Thursday Apr 24, 2014 #
12 PM
Running (Warm up) 9:56 [2] 2.03 km (4:54 / km) +20m 4:40 / km
shoes: Inov-8 Road x-233
Steady one down to the flat before progress check/time trial.
Running (3k Progress Check TT) 9:22 [5] 3.0 km (3:07 / km) +12m 3:04 / km
shoes: Inov-8 Road x-233
Headed down to the flat, garmin had died, but I know the start and finish markers from previous runs. Started out well, feeling comfortable and got to the first 500m in around 1:34, so knew I was heading in the right direction for a better time. Haven't done one of these for a few months so was interested, plus it was a good short but intense session to have a break from revision. Moved well through the first 2k and even in the last k or so when I was naturally struggling more, I still felt in control which was nice.
Far better time than before, knocking almost 15 seconds off the one I did at the end of last summer/start of autumn.
Decent run and quite encouraging looking at progress. Still want to get down to a track at some point to bash one of these out and see how fast I can really go, but very happy with the time. Perfect day for it as well.
Far better time than before, knocking almost 15 seconds off the one I did at the end of last summer/start of autumn.
Decent run and quite encouraging looking at progress. Still want to get down to a track at some point to bash one of these out and see how fast I can really go, but very happy with the time. Perfect day for it as well.
Running (Warm down) 6:04 [1] 1.23 km (4:56 / km)
shoes: Inov-8 Road x-233
Very easy back in to home, feeling ok, but feet had expanded in shoes making it a little painful (note to self: don't tie them so tight!).
Tuesday Apr 22, 2014 #
5 PM
Running (Easy) 33:36 [2] 7.03 km (4:47 / km) +60m 4:35 / km
shoes: Inov-8 x-talon 212
Very steady one out on the fields, longer loop up to frolesworth then back along the road. Sore hip flexors to start out with but generally feeling ok.
Monday Apr 21, 2014 #
Note
http://www.jk.routegadget.co.uk/rg2/#49
Routes from the weekend, non are GPS
Course 1 for sprint then M18E for all others.
Routes from the weekend, non are GPS
Course 1 for sprint then M18E for all others.
11 AM
Orienteering (JK relay) 22:24 [4] 4.17 km (5:22 / km) +120m 4:42 / km
shoes: Inov-8 x-talon 190 (2)
First leg, mens short.
Felt ok from the off, bit of a slip on 1 being the wrong side of a re entrant, then clean through to 5 where grey lost me, again on a re entrant (I went high he went low). After this, i just stuck to a steady pace but couldn't close the 40 second gap or so on Grey (who had a stormer and lead throughout so hats off). Second in behind him, better run but very little in the legs. Lack of warm up didn't help.
Felt ok from the off, bit of a slip on 1 being the wrong side of a re entrant, then clean through to 5 where grey lost me, again on a re entrant (I went high he went low). After this, i just stuck to a steady pace but couldn't close the 40 second gap or so on Grey (who had a stormer and lead throughout so hats off). Second in behind him, better run but very little in the legs. Lack of warm up didn't help.
Running (Warm down) 13:52 [1] 2.34 km (5:56 / km)
shoes: Inov-8 x-talon 190 (2)
Hit the road for an easy jog, clearing the head and reminiscing about the weekend.
Sunday Apr 20, 2014 #
2 PM
Running (Warm up) 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov-8 x-talon 212
Jogging plus the model event, feeling ok but worried too much about others.
Orienteering (JK Long Race) 1:27:18 [4] ***** 13.5 km (6:28 / km) +260m 5:54 / km
spiked:19/24c (sick) shoes: Inov-8 x-talon 212
Again, not planning on going in to too much detail. Started ok, not using the scale as much as features so first couple ok. Lost maybe 8 mins on 3 and 4 together, then another 3-4 on route choice to 10. After this, and getting out of the quarry, i lost all my drive, just had nothing in me at all. Slogged the rest of the way round, i never like retiring, but from about 7k I had nothing in me at all. Very disappointed after yesterday. It's hard to explain how I feel about this race. From well before the weekend, I'd known that I was going to target the sprint and middle as my bids for selection, which in truth I did. But i did want to give a good account of myself on the long as well, which in mine and I'm sure a lot of others opinion, i didn't do. 10th brit so this didn't help with selection at all, just felt deflated from an early stage and had no way of getting it back. Also don't think I ate enough before hand but that's another mattter.
Feeling properly rough by the end, forgot to tick the box but I'd definitely been feeling rough from maybe 10 onwards, perhaps as a result of losing my "drive".
Feeling properly rough by the end, forgot to tick the box but I'd definitely been feeling rough from maybe 10 onwards, perhaps as a result of losing my "drive".
Saturday Apr 19, 2014 #
1 PM
Running (Warm up) 20:00 [2] 4.0 km (5:00 / km)
shoes: Inov-8 x-talon 190 (2)
Fair paced jog to the start and then the model event.
Orienteering (JK Middle Event) 36:46 [5] ***** 7.2 km (5:06 / km) +140m 4:39 / km
spiked:18/22c shoes: Inov-8 x-talon 190 (2)
Not going to go in to too much detail, too tired and not much to say as almost Started well and stuck to my plan of not worrying about everyone else. Couple of slips, one on 2 when i was too far left, then another on 17 when i headed too low and lost about a minute. Moving at a decent pace to catch Matt and Tim by 13, lost time on penultimate control as well. Overall a good race, second Brit so can't complain. Would have liked to be sub 33 as with no mistakes and moving a little quicker I could have managed it.
Looking at winsplits, a slip on 5 and 8 as well, but not too major.
Looking at winsplits, a slip on 5 and 8 as well, but not too major.
Orienteering (Warm down) 5:00 [1] 0.8 km (6:15 / km)
shoes: Inov-8 x-talon 190 (2)
Easy one.
Friday Apr 18, 2014 #
Event: JK 2014
3 PM
Running (War, up) 20:00 [2] 3.0 km (6:40 / km)
shoes: Inov-8 f-lite 195 (BR)
Very easy jogging, working out where the first control was, drills and a few sprints, feeling pretty good.
Orienteering (JK Sprint) 16:28 [5] 3.78 km (4:21 / km) +65m 4:01 / km
spiked:20/23c shoes: Inov-8 f-lite 195 (BR)
Jk sprint, Swansea university. 3km 65m 23 controls.
Felt pretty good before the race, not at all bothered about selections etc, just wanted to get out and enjoy it and stay clean.
Started well, heading up the steps for number one on the big plant pot? Then first of my two mistakes, took the left route in to number 2, looping up to the gate when it was far quicker to go right and take the paths, despite running hard, I could make the time up. Better through 3 and 4 just heading straight on both and then taking the open route round to 5 (trees may have been faster?). Good through 6 then back in to buildings for number 7 (spectator) which was made easy by the tanoy. Easy one again up the steps and around the fences to 8. Other mistake, missed the cut through on 9 so wandered around in a car park before realigning, very annoying, 25 lost? Good flowing through 10, overshot 11 (10~). Then steady through the rest of the buildings from 12-14. A little hesitant on the route for 15 but got it right, then just a long slog brought 15-18 around the fields, got a bit bored. Good route going more or less straight on a bearing for 19, lost 8 seconds or so on 20 dicking about in trees before cutting back in to the buildings and 21. Used the cut through well to 22 then down the street to 23 and finish.
Overall a pretty solid race with maybe 45 taken off from mistakes, which didn't feel like a lot when running but in retrospect is a considerable amount. 6th 18 (5th Brit). Not a bad placing for selection but could have pushed for 3/2 had I been a little cleaner. Not a bad start.
Felt pretty good before the race, not at all bothered about selections etc, just wanted to get out and enjoy it and stay clean.
Started well, heading up the steps for number one on the big plant pot? Then first of my two mistakes, took the left route in to number 2, looping up to the gate when it was far quicker to go right and take the paths, despite running hard, I could make the time up. Better through 3 and 4 just heading straight on both and then taking the open route round to 5 (trees may have been faster?). Good through 6 then back in to buildings for number 7 (spectator) which was made easy by the tanoy. Easy one again up the steps and around the fences to 8. Other mistake, missed the cut through on 9 so wandered around in a car park before realigning, very annoying, 25 lost? Good flowing through 10, overshot 11 (10~). Then steady through the rest of the buildings from 12-14. A little hesitant on the route for 15 but got it right, then just a long slog brought 15-18 around the fields, got a bit bored. Good route going more or less straight on a bearing for 19, lost 8 seconds or so on 20 dicking about in trees before cutting back in to the buildings and 21. Used the cut through well to 22 then down the street to 23 and finish.
Overall a pretty solid race with maybe 45 taken off from mistakes, which didn't feel like a lot when running but in retrospect is a considerable amount. 6th 18 (5th Brit). Not a bad placing for selection but could have pushed for 3/2 had I been a little cleaner. Not a bad start.
Running (Warm down) 5:00 [2] 0.8 km (6:15 / km)
Easy one with the boys.
Thursday Apr 17, 2014 #
Note
Achilles is being a little funny. Every few steps I'm getting a stab of pain, perhaps not something to worry about, but strapping up regardless. Heading to the training, managed to wangle it, going to take it very easy.
5 PM
Orienteering (Training event ) 24:50 [2] 4.68 km (5:18 / km) +70m 4:56 / km
shoes: Inov-8 x-talon 212
Headed over to the training with dad after we'd got to the campsite. Not really enough time for a warm up, so set myself a short course, roughly 4 mad a bit k, with the same to use compass as much as possible, plus something else. Went well headed down the quarry to the crag well before headed further out then zigzagging back. Overall compass work was decent only got drawn off once on a vague leg so happy with this. Pace was good as well considering I was literally putting no effort in, very fast terrain by the looks of it.
Orienteering (Finer points ) 6:06 [1] 0.67 km (9:06 / km)
shoes: Inov-8 x-talon 212
Walked/jogged a couple of intricate bits just to check out the mapping, which hasn't missed a thing.
Wednesday Apr 16, 2014 #
4 PM
Running (Steady) 27:24 [2] 5.74 km (4:46 / km) +52m 4:34 / km
shoes: Inov-8 Road x-233
Last one before the jk. Very easy out on the roads, felt very comfortable, think I'm in decent nick for this one, unlike last year where I was injured and the year before which was pre real training. So optimistic I think.
Tuesday Apr 15, 2014 #
1 PM
Running (Dunton Short) 36:30 [2] 7.73 km (4:43 / km) +75m 4:30 / km
shoes: Inov-8 x-talon 190 (2)
Nice one out with the JK map trying to build up a mental picture, worked pretty well so feel pretty prepared (not the first time i've done this). Body felt good today, back looser but still tight, reckon it should be ok for friday. Nice loop up back lane to finish, nice route and nice day.
Running (Drills) 6:30 [1] 0.39 km (16:40 / km) +8m 15:07 / km
shoes: Inov-8 x-talon 190 (2)
Finished off with some drills in the garden. Nice leg loosen-er, feeling physically pretty good, maybe still a little tired but a rest tomorrow and training even potentially on Thursday should right this.
Monday Apr 14, 2014 #
3 PM
Running (Warm up) 9:25 [2] 2.03 km (4:38 / km) +25m 4:22 / km
shoes: Inov-8 Road x-233
Easy jogging down past Frolesworth, feeling a tad heavy and not freely moving with my back.
Running (Intervals) 22:34 [5] 4.6 km (4:54 / km) +65m 4:35 / km
(injured) shoes: Inov-8 Road x-233
Headed down to the straight for 10x400m (1min rest in between). Didn't feel too bad pushing, pretty hot today and back still annoyingly tight and aching. Little tired at the end, time for a rest(ish), before the JK. 2 mins after the first 5.
Splits:
74.4, 74.5, 72.2, 76.3, 73.5, 76.0, 74.8, 76.6, 76.1, 75.8
Pretty consistent set really, not too displeased, maybe wasn't pushing my hardest (in fact I'm pretty sure I wasn't). Left it as a 5 though, could have been a 4 on another day.
Splits:
74.4, 74.5, 72.2, 76.3, 73.5, 76.0, 74.8, 76.6, 76.1, 75.8
Pretty consistent set really, not too displeased, maybe wasn't pushing my hardest (in fact I'm pretty sure I wasn't). Left it as a 5 though, could have been a 4 on another day.
Running (Warm down) 10:10 [2] 2.07 km (4:55 / km) +25m 4:38 / km
shoes: Inov-8 Road x-233
Just trotting back home, physically fine just felt like I could have fell asleep whilst running.
Sunday Apr 13, 2014 #
11 AM
Running (Warm up) 15:00 [2] 2.0 km (7:30 / km) +30m 6:59 / km
shoes: Inov-8 x-talon 190 (2)
Warm up, felt ok, bit tough on the climbs.
Orienteering (YBT Qual) 49:17 [4] *** 5.27 km (9:21 / km) +223m 7:43 / km
spiked:8/15c (injured) shoes: Inov-8 x-talon 190 (2)
Not going in to much detail. 1 min lost on 1, 20 secs lost on 3, 30 secs lost on 5, 2 mins lost on 7, 4 mins lost on 11, 5:30 lost on 12, 1 min lost on 15. Poor race, head never with it, scrappy and poor compass work. Forgetting about this for the JK, not worth it, 15 mins down on H but still 2nd.
Should have been down to 32 at least. (Green 3.6km 130m). Just crap.
Forgot to mention, back has been uncomfortably tight for the last week or so, don't want to risk going to a chiropractor before JK so just stretching i think to get rid of it.
Should have been down to 32 at least. (Green 3.6km 130m). Just crap.
Forgot to mention, back has been uncomfortably tight for the last week or so, don't want to risk going to a chiropractor before JK so just stretching i think to get rid of it.
Running (Warm down) 8:00 [3] 1.6 km (5:00 / km)
shoes: Inov-8 x-talon 190 (2)
Back to car, annoyed
Saturday Apr 12, 2014 #
Note
Feeling odd today, ill i think, head achy but also mentally and physically knackered, would have bashed out some intervals but went for some S&C and stretching as well which I'll log later. 2 bits of o-ing tomorrow potentially and then just easing off for the JK.
11 AM
Strength and conditioning (General) 45:00 [2]
Fairly easy set before tomorrow, working more or less everything, nothing particularly special. Model race tomorrow. General stretching (5).
Friday Apr 11, 2014 #
6 PM
Cross Training (To and from) 30:00 [2] 12.0 km (2:30 / km)
Cycling in and out of football, gorgeous evening.
8 PM
Running (Hill reps) 40:00 [4] 7.0 km (5:43 / km) +200m 5:00 / km
shoes: Inov-8 x-talon 190 (2)
No climb on the way there, just jogging through fields and footpaths to the scraggy meadow for some jk relevant reps. Uphill through tussocks which he'll with foot placement and gave me a bit more resistance. Felt ok just bone dead at the end. Same again jogging back home.
Thursday Apr 10, 2014 #
Note
(rest day)
Rest day as work and school work took priority. Cutting mileage over the last week and on to the JK. Not sure if I have my tapering right but I'm giving it a go. Footy and a run tomorrow.
Wednesday Apr 9, 2014 #
6 AM
Running (Warm up) 7:41 [2] 1.68 km (4:34 / km)
shoes: Inov-8 Road x-233
Warm up, ran a bit hard, legs feeling like jelly.
Running (Intervals ) 13:20 [5] 2.82 km (4:44 / km) +43m 4:24 / km
shoes: Inov-8 Road x-233
Bashed out 20x20seconds with 20 seconds recovery. Tough session at the best of times and legs hadn't quite woken up at this point. Still, felt good moving to be honest, just getting going was a struggle. Glad to be back running a bit more, heading to the gym tonight.
Running (Warm down) 11:21 [1] 2.24 km (5:04 / km)
shoes: Inov-8 Road x-233
Bit of a nothing one around back lane from ashby.
6 PM
Strength and conditioning 1:00:00 [4]
Headed to the gym with dad, did the CX class, so hard on my core. Then 15:00 of my own circuits around the machines, obliques feeling particularly tough. + stretching.
Tuesday Apr 8, 2014 #
6 AM
Running (Dunton Short) 35:00 [2] 7.0 km (5:00 / km)
shoes: Inov-8 x-talon 190 (2)
Easy one before breakfast, same again tomorrow but intervals.
4 PM
Cross Training (School Match) 1:20:00 [3]
shoes: Pele Redeemer 1962
School match, semi final of county cup, won 3-1. Need to get a little more running in before JK, get the legs used to moving quickly again, looking to head down on the wednesday as well. Also Played 5 a side but not worth logging.
Monday Apr 7, 2014 #
Note
Listening to my hips which are sore and having a day off, still core though.
4 PM
Strength and conditioning (General) 30:00 [3]
Sunday Apr 6, 2014 #
11 AM
Running (Warm up) 20:00 [1] 3.0 km (6:40 / km)
shoes: inov8 oroc 280
Very easy warm up with some drills and sprints, hips a little tight after yesterday.
Orienteering (LEI Cademan Woods) 42:23 [4] **** 6.14 km (6:54 / km) +143m 6:11 / km
spiked:22/27c shoes: inov8 oroc 280
LEI East Midlands Champs Cademan
Brown 5.1km 75m 27controls
Went over to Cademan because it was more or less a middle race (the east midlands champs doesn't affect me) so I thought it'd be a good bit of training pre JK.
Felt pretty relaxed to start with, though not entirely focused, causing me to have some sloppy compass work and missing the stream for no1! Lost maybe a minute here. Easy control straight across the path for 2 then a longer path leg in to 3 by the houses at the edge of the woods (legs feeling unreally dead at this point [don't know why]). Found it fine then off again around the path for 4, being drawn off by another control and lost another maybe 15secs. Poor route to 5, went over the rocks rather than around but seems that most did this, still could have knocked off another time. Lovely couple of controls through 6/7 weaving between rocks, still feeling slow at this point and not sure why. Good across the open and back in to some rocks for 8, then a bit of a cock up on the path network and hesitations in the circle lost me another 20seconds or so on 9. Pretty straightforward to 10 but ended up too far right because of the undergrowth then a good route heading low in to 11 then up on to the outcrop. Straight across to the thicket for 12, then fine through 13 (a little niggly in the rocks and lost time picking through 10secs~). Mistake on 14, getting too close to the open and hitting the wrong wall before having to banana back to it. Nice one again in to 15, found it fine, but tiring (still not understanding why!). Mistake again on 16, heading in to the open when I should have been around it then along the wall for 17 when I should have hit the path and run so lost 10 secs or so here (1 min on 16). Good hitting the thickets through 18/19 and down to the bank well for 20 as well. Cock up on 21, running a bit too far and having to loop back but 2 more well executed controls through 22/3, finding them fine and legs feeling slightly looser. Poor on 24, hooked too far left and tried to cut in when there was a path to the control so lost a good 1:30 messing around (most annoying mistake of the course. Then just steady through the last section, using the open marsh for 25 and then the paths for 26/7 and finding them fine.
Winsplits makes it as 5 mistakes but there were a too few many slips for me today as well. Head wasn't with it and I think my main problem was a huge lack of planning ahead, which will in fairness be easier on JK areas when not ebing tripped constantly by brambles. Running was consistent but not as fast as I wanted, legs took a battering on concrete yesterday I think (not used to this). Good couple of weeks training hopefully before the JK with YBT on sunday being I think my last O race before that.
Brown 5.1km 75m 27controls
Went over to Cademan because it was more or less a middle race (the east midlands champs doesn't affect me) so I thought it'd be a good bit of training pre JK.
Felt pretty relaxed to start with, though not entirely focused, causing me to have some sloppy compass work and missing the stream for no1! Lost maybe a minute here. Easy control straight across the path for 2 then a longer path leg in to 3 by the houses at the edge of the woods (legs feeling unreally dead at this point [don't know why]). Found it fine then off again around the path for 4, being drawn off by another control and lost another maybe 15secs. Poor route to 5, went over the rocks rather than around but seems that most did this, still could have knocked off another time. Lovely couple of controls through 6/7 weaving between rocks, still feeling slow at this point and not sure why. Good across the open and back in to some rocks for 8, then a bit of a cock up on the path network and hesitations in the circle lost me another 20seconds or so on 9. Pretty straightforward to 10 but ended up too far right because of the undergrowth then a good route heading low in to 11 then up on to the outcrop. Straight across to the thicket for 12, then fine through 13 (a little niggly in the rocks and lost time picking through 10secs~). Mistake on 14, getting too close to the open and hitting the wrong wall before having to banana back to it. Nice one again in to 15, found it fine, but tiring (still not understanding why!). Mistake again on 16, heading in to the open when I should have been around it then along the wall for 17 when I should have hit the path and run so lost 10 secs or so here (1 min on 16). Good hitting the thickets through 18/19 and down to the bank well for 20 as well. Cock up on 21, running a bit too far and having to loop back but 2 more well executed controls through 22/3, finding them fine and legs feeling slightly looser. Poor on 24, hooked too far left and tried to cut in when there was a path to the control so lost a good 1:30 messing around (most annoying mistake of the course. Then just steady through the last section, using the open marsh for 25 and then the paths for 26/7 and finding them fine.
Winsplits makes it as 5 mistakes but there were a too few many slips for me today as well. Head wasn't with it and I think my main problem was a huge lack of planning ahead, which will in fairness be easier on JK areas when not ebing tripped constantly by brambles. Running was consistent but not as fast as I wanted, legs took a battering on concrete yesterday I think (not used to this). Good couple of weeks training hopefully before the JK with YBT on sunday being I think my last O race before that.
Running (Warm down) 15:14 [1] 2.18 km (6:59 / km) +34m 6:29 / km
shoes: inov8 oroc 280
Jogging with matt, very hungry, not sure if I'm getting my nutrition right on race days.
Saturday Apr 5, 2014 #
11 AM
Running (Warm up) 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov-8 f-lite 195 (BR)
Easy jogging with drills and sprints, pretty relaxed and not much of a warm up.
Orienteering (Warwick University Sprint) 27:40 [5] 6.04 km (4:35 / km) +40m 4:26 / km
shoes: Inov-8 f-lite 195 (BR)
Warwick Uni Sprint- Middle 3.6km 25 controls (climb from Garmin).
Went over to Warwick with Dad. Decided I'd run the middle for JK practice as it was about the right length for the JK. Good that Matt ran this too, someone to race (he had the same JK idea). Started ok, shaky route, maybe losing 10seconds on route choice, but found it fine. Good again through 2/3, weaving through the uni buildings and running well. Longer leg to 4, got the right route though then off the back of that building to the stream for 5. Tough one to 6, began to realise this wasn't really going to be a sprint (too much going around), but got the the pond, losing about 5 seconds hesitating. Easy one looping around the edge of the building for 7 before running along he river for 8 and across the bridge in to the courtyard. Tricky one to 9 but made sure i got the right side of the opposite building or could have lost a fair amount of time. Similar story on 10, using the fenced area as a marker to make sure. Wrong route to 11 (15secs) but found it fine, again, other side of the building. Decent to 12, using the trees alongside the building to get the right distance. Again along the bank for 13, no problems other than slightly running past it. Good through 14 but then got the wrong side of a hedge on 15 aand had to bash through it, after checking i was allowed to. 16 was my only real mistake, got to the circle fine, but didn't realise it was on the terrace above the area so spent a good 2 minutes messing about in a loading bay area, when Matt caught me up. As he's been/goes to this area more than me, he knew it was there from past experience, very annoying as he'd caught his 2 mins on me here, without which we should have drawn about even. Solid route to 17, again making sure I got the right corner/side of the wall. Mistake on 18 (10secs), not using steps particularly well but found it easily, nipping about 10 secs ahead of matt despite my slip. Long one to 19, should have looped through 20 as matt did but went right instead, found it ok, but lost time (20secs?). Easy to 20, on the big statue thing then in to the courtyard well for 21 and a better route than Matt, gaining back my time using the cut throughs whereas he went around. Went left to 23 but should have gone right! Found it fine, but bad route choice. 24 was fine, using the bridges well and then in to 25 just an easy cut around the buildings.
Positives from this race is that I can competently navigate buildings at pace and would have ran harder if it was a real sprint. Ran hard though and pleased to have pushed myself. Should have got sub 24 I think but overall, with it being only one mistake where in my view they used the wrong description as nowhere did they say it was above you, not too bad, just need to sure up on the odd route choice. Think I may attempt to target the middle and sprint at the JK then just try and have a solid run on the long.
Went over to Warwick with Dad. Decided I'd run the middle for JK practice as it was about the right length for the JK. Good that Matt ran this too, someone to race (he had the same JK idea). Started ok, shaky route, maybe losing 10seconds on route choice, but found it fine. Good again through 2/3, weaving through the uni buildings and running well. Longer leg to 4, got the right route though then off the back of that building to the stream for 5. Tough one to 6, began to realise this wasn't really going to be a sprint (too much going around), but got the the pond, losing about 5 seconds hesitating. Easy one looping around the edge of the building for 7 before running along he river for 8 and across the bridge in to the courtyard. Tricky one to 9 but made sure i got the right side of the opposite building or could have lost a fair amount of time. Similar story on 10, using the fenced area as a marker to make sure. Wrong route to 11 (15secs) but found it fine, again, other side of the building. Decent to 12, using the trees alongside the building to get the right distance. Again along the bank for 13, no problems other than slightly running past it. Good through 14 but then got the wrong side of a hedge on 15 aand had to bash through it, after checking i was allowed to. 16 was my only real mistake, got to the circle fine, but didn't realise it was on the terrace above the area so spent a good 2 minutes messing about in a loading bay area, when Matt caught me up. As he's been/goes to this area more than me, he knew it was there from past experience, very annoying as he'd caught his 2 mins on me here, without which we should have drawn about even. Solid route to 17, again making sure I got the right corner/side of the wall. Mistake on 18 (10secs), not using steps particularly well but found it easily, nipping about 10 secs ahead of matt despite my slip. Long one to 19, should have looped through 20 as matt did but went right instead, found it ok, but lost time (20secs?). Easy to 20, on the big statue thing then in to the courtyard well for 21 and a better route than Matt, gaining back my time using the cut throughs whereas he went around. Went left to 23 but should have gone right! Found it fine, but bad route choice. 24 was fine, using the bridges well and then in to 25 just an easy cut around the buildings.
Positives from this race is that I can competently navigate buildings at pace and would have ran harder if it was a real sprint. Ran hard though and pleased to have pushed myself. Should have got sub 24 I think but overall, with it being only one mistake where in my view they used the wrong description as nowhere did they say it was above you, not too bad, just need to sure up on the odd route choice. Think I may attempt to target the middle and sprint at the JK then just try and have a solid run on the long.
Running (Warm down) 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov-8 f-lite 195 (BR)
Steady with matt, few stops.
Friday Apr 4, 2014 #
7 AM
Strength and conditioning (Core) 10:00 [2]
Same as last night.
8 PM
Cross Training (5-a-Side) 40:00 [2]
(rest day)
Kind of a rest day before the weekend, but we've moved to friday league now, feeling in good shape physcially.
Thursday Apr 3, 2014 #
Running (Road Intervals) 31:12 [5] 5.89 km (5:18 / km) +23m 5:12 / km
shoes: Inov-8 Road x-233
Went and bashed out 10x500m (1min recovery). Running pretty well, didn't have garmin but made notes of my times and was running fairly consistently at around 80-85 seconds per rep so not a bad pace. Not much else to say, still feeling pretty good to be honest, more optimistic for this weekend.
5 PM
Running (Warm up) 12:03 [2] 2.13 km (5:39 / km)
shoes: Inov-8 Road x-233
Steady trot down the road and just past Frolesworth before intervals.
Running (Warm down) 6:17 [1] 1.23 km (5:07 / km)
shoes: Inov-8 Road x-233
Steady one in to home.
8 PM
Strength and conditioning (Core) 10:00 [2]
50x situps/pressups and 5x30second planks.
Wednesday Apr 2, 2014 #
Note
Walking up fells and loads of field work, no time.
Tuesday Apr 1, 2014 #
7 AM
Running (Lake Grasmere) 28:29 [3] 5.85 km (4:52 / km)
shoes: Inov-8 x-talon 190 (2)
Nice one around the lake, early from the YH. Nuce route, whacked in a wooded hill on the far side just for fun,then just a steady trot around, absolutely gorgeous at this time, so nice to run and clear my head. Feeling good.