Training Log Archive: OJIn the 7 days ending Aug 14, 2011:
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Sunday Aug 14, 2011 #
9 AM
Running 15:00 [2] 3.0 km (5:00 / km)
Rainy morning jog with GG.
3 PM
Orienteering race 31:23 [5] 4.0 km (7:51 / km)
WOC long middle qualifier, out in 17th by 10 secs. Very surprised by this after a controlled race with few real errors, which I thought was a sound strategy in this terrain. The course was a bit easier than expected with lots of path running and had very few differences between heats, all of which conspired to pack runners in mid-table, and I ended up on the back of a big bunch. Took what I thought was a smart route to the penultimate control, got stuck in some fallen trees in a white re-entrant and dropped from 13th to 16th. But no excuses, really, I should have put myself higher up the field by that point and I'm not sure that I would do it differently if I had another go. Disappointed, but need to get back in the right frame of mind ready for Wednesday.
Running 30:00 [2] 5.0 km (6:00 / km)
Longer warm up with tired legs, shorter warm down trying to distract myself from the depressing news at the finish.
Saturday Aug 13, 2011 #
2 PM
Orienteering race 1:16:56 [3] 11.0 km (7:00 / km)
shoes: Inov-8 Oroc 280
WOC long qualifier, through in 10th after a patchy race. Started well and made some good time in the easy first part of the course--when did that suddenly become my strength?--but got scrappy coming into the technical forest section, rounded off by a big mistake on a steep slope near the end. I was lost enough that I was getting seriously worried and couldn't really see any good way to relocate, but eventually worked it out and finished well to pick up a couple of places. Nice course with plenty of fast running, big climbs and a few really tricky bits. But care and concentration is needed at all times in this terrain.
Running 25:00 [2] 5.0 km (5:00 / km)
Easy warm up and short jog down with Doug.
Friday Aug 12, 2011 #
11 AM
Orienteering 35:00 4.0 km (8:45 / km)
On the model areas, checking out the new maps. Easier to read than before, but still plenty tricky enough. Tried some hand strapping, which seemed to help.
Running warm up/down 15:00 [2] 3.0 km (5:00 / km)
Thursday Aug 11, 2011 #
11 AM
Running Drills 15:00 [2] 1.0 km (15:00 / km)
Drills with Jen along the side of Haweswater.
Running warm up/down 20:00 [2] 4.0 mi (5:00 / mi)
Wednesday Aug 10, 2011 #
6 PM
Running 30:00 [2] 6.0 km (5:00 / km)
In the rain out along Haweswater on the rocky trail. Enjoyed shaking the travel out of my legs.
9 PM
Circuits 15:00 [1]
Another yoga session. I am the zen master.
Tuesday Aug 9, 2011 #
3 PM
Orienteering 25:00 4.0 km (6:15 / km)
Had an explore of the day 5 area, which was a mudbath, but quite tricky in places. Nearly fell off an unmapped impassable crag and fell hard on my injured hand, and generally couldn't be bothered after that.
Running 20:00 [2] 4.0 km (5:00 / km)
5 PM
Circuits 10:00 [1]
Monday Aug 8, 2011 #
Note
Spent the afternoon in a&e waiting to hear the judgement on an injury in my hand sustained during some extreme toothbrushing on Mull. It's broken - spiral fracture to the metatarsal, not much I can do about it, just wait for it to get better and try not to fall on it...
5 PM
Running 47:00 10.0 km (4:42 / km)
Last session before WOC. Ran to day 1 area and did a set of drills and sprints, 6x25sec hill bounds, 3x95m hill reps to the top of the biggest hill on the map. 3.07, 3.06, 3.01. Felt good once I got going.
Running Drills 10:00 [3] 1.0 km (10:00 / km)
Circuits 10:00 [1]