Training Log Archive: White Kenyan

warm up and on the model map

more later but, nightmare not helped by a shit map at 2.

C • Couldn't make sense of the ... 4

warm down with aidan adam and matt

Quailifer

knew there was a bit chance of getting into the A final, but i hadnt rated/heard of people like Sander Vaher and Neil Northop and Ben Mitchall just beat me in by 2 seconds. But beat who i need to beat all the M18's in my to show that i am still with it after the JK and that i would have been pushing for 1st at the Jk if i wasnt ill.

good run, nailed 1, 2, 3 and 4. got stuck in traffic at 2 with 2 old women taking their time punching with 2 beeps. at this point ciaran and ben where 50m ahead so i had the longer gaffle here and got back to them at 5, where i took the road route, then fine on 6 and 7. 8 easy. pushed on abit to 9 to drop ciaran, nailed 10 and 11. slighty slower route to 12 due to not much of a plan so got stuck behind some man then aload of steps. nailed 13, 14 and 15 slighty longer route due to no plan, but i think that was the only time i stood still for a second for the whole course, while i hesitated. nailed 16 and pushed on again then nailed 17 and 18. then 19 to 22 and the finish was straight in making sure you got the correct control.

good run and first O back from JK, beat who i needed to beat, little bit off pace missing maybe from having 3 weeks off but not bad.

warm up and model map

final

morning was much more of a european style sprint and having seen the map i knew the after would be much more of a true british puzzle and tricky course!

knew 1 was a short leg as i could see it from warming up, knew it was going to be harder so didnt really ever feel i was running hard apart from mid leg bursts. nailed 2 and 3, possibly a shorter leg on 3 but no difference really by looking at splits. nailed 4 and took the route closet to the line on 5 which was probs the trickyest but sighted well so just had to run. lost 5 secs max on 6 due to going down the steeps instead of jumping the fence. right route on 7 and same route on exit to 8, were i kept it simple.straight on 9 losy 5 secs from cutting into the steps to early. nailed 10 and pushed on up the hill hard, ran hard to 11 now it wasnt as trciky but into this small control pick, plus 3 seconds for going round the wall. lost 10 seconds on 12 due to it being confussing so i just ran round to save time trying to work it out as it was dark under the building, didnt loss time here but could have gained if i been smarted and planned ahead better.nailed 14 and 15 where i just took a route to 15 as i knew there would be no difference so no point messing around. low route to 16. one route to 17, lost 5 seconds on 18 for being on the wrong side on the bush. longer and quicker and simpler route to 19. only route to 20, 21, 22 and direct to 23 then 24 and finish.

good run orienteered well and the running took care of its self and was able to push when i needed due to not feeling tired and beat adam by 30 seconds and aidan by 40 seconds......

warm down with aidan and adam

limited warm up ish but knew this race wasnt going to but 100% running in the first part so didnt want to set myself up for a fast start which could have caused a mistake

a good tempo to start then a 5 minute effort then back to steadyish. had to stop though and walk in as i needed the toilet all of the sudden out of no where :/ so walked 2km then lookly a harriers gave me a lift for the last 1k as he saw me on his way home.

overall good build up then also a good effort and feeling good, pleased.

DEE club night training on halkyn

very windy...which made it HARD work. looking forward to the weekend

little loop round the estate to losen off after yesterday felt fine