Training Log Archive: schnitzerIn the 31 days ending Jul 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | |||||||||||||||||||||||||||||
Wednesday Jul 29, 2009 #
Running (Road/XC) 2:30:00 [2]
shoes: nike air tri-d kutu
Laying and then running my first ever hash trail (9). The time is a bit of a guess - it was six hours from leaving my house until the end of the run with maybe half an hour of breaks. I reckon it was about half and half walking/running. Very tired afterwards.
Tuesday Jul 28, 2009 #
Running warm up/down (Road/XC) 25:30 [2]
shoes: adidas swoop 2 - 1st pair
15:30 WU
10:00 WD
10:00 WD
Orienteering race (Forest) 1:06:41 [4] ***** 7.0 km (9:32 / km)
spiked:9/15c shoes: adidas swoop 2 - 1st pair
Extreemly bad race technically - more like relocation training... but not on purpose. Physically very flat as expected.
Monday Jul 27, 2009 #
Running (Road/XC) 1:46:00 [2]
shoes: nike air tri-d kutu
Planning my first ever hash trail. A fair bit of walking not included in the time.
Saturday Jul 25, 2009 #
Running (Road/XC) 58:30 [2]
shoes: nike air tri-d kutu
Probs should have been resting after the O-Ringen but couldn't resist some more Saturday hashing action (4). A good trail (including some proper runners loops - did them all), some new faces (including three English lads on holiday who got on the internet typed in Stockholm/run into Google, found out about the hash, turned up and even pitched their tent and stayed overnight - they were ex-Warwickshire uni and one of them knew Harold Wyber!) and a swim in some pretty cold and rank smelling waters. Chilled on the beers this time - learned my lesson!
Friday Jul 24, 2009 #
Running warm up/down (XC) 15:30 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 1:39:04 [4] ***** 10.4 km (9:32 / km)
spiked:14/21c shoes: adidas swoop 2 - 1st pair
O-Ringen Day 5. 41/54 (Magnus Carlstedt won in 1:12:24). Back to big mistakes again today I'm afraid. Wasn't in the chasing start cos I retired on day 2 but had a couple of others 15 and 30 seconds behind. They were both running quicker and had overtaken by 3. I messed up 4 and lost several minutes. Some hesitation on 6, 10 and 14 and I'm disappointed to report that the bit of forest that got me so badly on day 1 got me again... twice. Lost many minutes on 17 and a few more on 18 so again, similarly to day 1 lost almost 15mins in total.
http://www.obasen.nu/winsplits/online/sv/default.a...
http://www.obasen.nu/winsplits/online/sv/default.a...
Note
Three important things to consider after a week at the O-Ringen...
1. I don't navigate properly. Looking thru all the legs over the 5 races it's a struggle to find controls where I have proactively executed a plan, only where really forced to i.e. on the long legs. Otherwise my automated process (subconscious? muscle memory?) involves being reactive i.e. running in the general direction, seeing stuff and going 'oh yeah, that must be that'. This strategy does not guarantee finding controls altho it does sometimes work but when it does it is more lucky than right. This is not to say I am never proactive but on a much more conscious basis and usually when I am fresher or gradually more and more throughout a clean run but very quickly less and less as I make mistakes or get tired. I hate making big, multiple minute errors and can't stand it that I'm still doing that regularly but it is one thing to understand the problem and a completely different thing to solve it.
2. I don't eat/drink sensibly. I remember feeling disappointed on Monday night that I got so tired during only the second race. What was all the training for if it has done nothing? Yet on the third day I had power all of the way and still felt good walking around the town watching the sprint race in the evening. On the last day I had some good splits even on the long, mostly path running legs later in the course. So I have got the stamina to be running long, tuf courses day after day.. and fast too. Ok so on the legs without mistakes maybe I am running approx 1min/km slower than the leaders but hey they are Swedes at the O-Ringen - it's respectable. So the training is doing something. I think I have to accept (based on my weight) that I will use more calories/hour than most other orienteers and consume accordingly. Consume more b4hand, more during and more after to be able to consistently use the stamina/speed the training has provided. Even after this realisation it is obv (from how skinny I now am) that I still wasn't taking in as many calories as I was using.
3. I have structure issues. Massage and stretching has always helped me in the past. It has helped me again during the week to run pretty much pain-free on the last day without any ibuprofen. Really need to commit to these peripheral workouts regularly (like every day, even twice a day) from now on to try and sort these niggles once and for all. Failing that then I better go and see someone but I hate the idea that someone will tell me that I need insoles and or that I need something clicked back into position - just leads to other problems going by others experience... so probably not.
1. I don't navigate properly. Looking thru all the legs over the 5 races it's a struggle to find controls where I have proactively executed a plan, only where really forced to i.e. on the long legs. Otherwise my automated process (subconscious? muscle memory?) involves being reactive i.e. running in the general direction, seeing stuff and going 'oh yeah, that must be that'. This strategy does not guarantee finding controls altho it does sometimes work but when it does it is more lucky than right. This is not to say I am never proactive but on a much more conscious basis and usually when I am fresher or gradually more and more throughout a clean run but very quickly less and less as I make mistakes or get tired. I hate making big, multiple minute errors and can't stand it that I'm still doing that regularly but it is one thing to understand the problem and a completely different thing to solve it.
2. I don't eat/drink sensibly. I remember feeling disappointed on Monday night that I got so tired during only the second race. What was all the training for if it has done nothing? Yet on the third day I had power all of the way and still felt good walking around the town watching the sprint race in the evening. On the last day I had some good splits even on the long, mostly path running legs later in the course. So I have got the stamina to be running long, tuf courses day after day.. and fast too. Ok so on the legs without mistakes maybe I am running approx 1min/km slower than the leaders but hey they are Swedes at the O-Ringen - it's respectable. So the training is doing something. I think I have to accept (based on my weight) that I will use more calories/hour than most other orienteers and consume accordingly. Consume more b4hand, more during and more after to be able to consistently use the stamina/speed the training has provided. Even after this realisation it is obv (from how skinny I now am) that I still wasn't taking in as many calories as I was using.
3. I have structure issues. Massage and stretching has always helped me in the past. It has helped me again during the week to run pretty much pain-free on the last day without any ibuprofen. Really need to commit to these peripheral workouts regularly (like every day, even twice a day) from now on to try and sort these niggles once and for all. Failing that then I better go and see someone but I hate the idea that someone will tell me that I need insoles and or that I need something clicked back into position - just leads to other problems going by others experience... so probably not.
Thursday Jul 23, 2009 #
Running warm up/down (XC) 17:15 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 35:28 [4] ***** 5.3 km (6:42 / km)
spiked:10/19c shoes: adidas swoop 2 - 1st pair
O-Ringen Day 4. 15/59 (Tobias Öström won in 29:58). Risked it all today and pushed really quite hard - it paid off. I've certainly run cleaner but maybe my best ever international result?
Still blowing my nose a bit but no yellow snot last couple of days. Back/glutes ok warming up and fine out on the course. Spiked the first 4, a bit hesitant on 5, banana route to 6 but no major time loss - felt lucky. 7 I made a route choice error and wasted 30secs. 8, 9 (really pleased - tuff control) and 10 good, hesitated on 11 hitting the control in the reentrant to the W first. 12 was a proper miss drifting much too far N. Was pleased with 13 but looking at splits maybe around the hill wasn't worth it - had to climb 2 of the 3 contours anyway. Ran the wrong way out of 14 and had to turn back. Getting excited near the end missed 17 E and then N and drifted N to the path on 18.
Well chuffed to be only 17% down on the winner and I could've been closer but I guess some of the time loss is unavoidable when you are running faster than you can navigate. A good position feels a bit cheap this year what with many good Scandis not bothering with the O-Ringen but just outside the top 25% and def beaten some quality opposition today. 10 people in the next minute after me.
http://www.obasen.nu/winsplits/online/sv/default.a...
Still blowing my nose a bit but no yellow snot last couple of days. Back/glutes ok warming up and fine out on the course. Spiked the first 4, a bit hesitant on 5, banana route to 6 but no major time loss - felt lucky. 7 I made a route choice error and wasted 30secs. 8, 9 (really pleased - tuff control) and 10 good, hesitated on 11 hitting the control in the reentrant to the W first. 12 was a proper miss drifting much too far N. Was pleased with 13 but looking at splits maybe around the hill wasn't worth it - had to climb 2 of the 3 contours anyway. Ran the wrong way out of 14 and had to turn back. Getting excited near the end missed 17 E and then N and drifted N to the path on 18.
Well chuffed to be only 17% down on the winner and I could've been closer but I guess some of the time loss is unavoidable when you are running faster than you can navigate. A good position feels a bit cheap this year what with many good Scandis not bothering with the O-Ringen but just outside the top 25% and def beaten some quality opposition today. 10 people in the next minute after me.
http://www.obasen.nu/winsplits/online/sv/default.a...
Tuesday Jul 21, 2009 #
Running warm up/down (Road/XC) 9:15 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 1:50:33 [4] ***** 12.2 km (9:04 / km)
spiked:19/22c shoes: adidas swoop 2 - 1st pair
O-Ringen Day 3. 32/54 (Tobias Öström won in 1:27:14). Much better physically - felt fine after 110mins today compared to needing to lie down after only 76mins yesterday. I put it down to lack of calories - think didn't eat/drink anywhere near enuf after 110mins on Sun, had like 3 whole meals after running yesterday. Also they had sports drink today at the water stops so I grabbed one on the long leg to 6 and to 10, ate my Go Ahead bar (strawberry) up the hill to 13 and another sports drink on the way to 19. Did lots of stretching and took a 400mg ibuprofen just b4 running as well in an attempt to keep the back pain-free which worked, but I could tell it still wasn't right walking awkwardly back to the campsite.
Technically much better as well (I guess more energy = more composure?) with only one medium mistake on 7 (1.5mins) some fairly major hesitation on 15 (1min) and a small miss on 17 (30secs). Got the 2nd fastest split on the short leg to 21 somehow.
http://www.obasen.nu/winsplits/online/sv/default.a...
Technically much better as well (I guess more energy = more composure?) with only one medium mistake on 7 (1.5mins) some fairly major hesitation on 15 (1min) and a small miss on 17 (30secs). Got the 2nd fastest split on the short leg to 21 somehow.
http://www.obasen.nu/winsplits/online/sv/default.a...
Monday Jul 20, 2009 #
Running warm up/down (XC) 18:30 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 1:16:23 [3] *****
spiked:6/10c shoes: adidas swoop 2 - 1st pair
O-Ringen Day 2. Jacked today - wanted to blame it on my recent back/glute problems flaring up but in reality I stopped cos I was too tired. Wasn't having a good run anyway, small misses on 2 and 9 and massive errors on 5 (hit 6 first) and 10 (drifted off into a load of shit). Was walking (so tired couldn't even walk thru terrain that well) by the time I punched 10 so my race was over. Walked back from there in quite a lot of pain - not sure which problem it was, mostly the left glute/hamstring I think but probs a combo of both. Loads more yellow snot this morning but thankfully still no problems in the chest, neck ok.
http://www.obasen.nu/winsplits/online/sv/default.a...
http://www.obasen.nu/winsplits/online/sv/default.a...
Sunday Jul 19, 2009 #
Event: O-Ringen
Running warm up/down (XC/Road) 16:00 [2]
shoes: adidas swoop 2 - 1st pair
Orienteering race (Forest) 1:50:59 [4] ***** 12.2 km (9:06 / km)
spiked:10/16c shoes: adidas swoop 2 - 1st pair
O-Ringen Day 1. 44/62 (Magnus Carlstedt won in 1:16:49). Saw a Moose today for the first time whilst actually o-ing... it was big. Small misses on 5 and 8, big ones on 9 and 11 but even worse a massif parallel error on 14. Pretty bad start technically losing almost 15mins in total. Good start physically, was running pretty well but felt my neck pop again on the way to 4 - was ok while running but stiff and painful again after. Cold not better (lots of yellow snot in the morning) but still not in chest.
http://www.obasen.nu/winsplits/online/sv/default.a...
http://www.obasen.nu/winsplits/online/sv/default.a...
Saturday Jul 18, 2009 #
Note
Have found a way of sorting some of the things I don't like about Sweden - sweet, weak cider from the supermarket after missing the System Blag It turned into medium dry strong cider by spiking it with a few shots of the Smirnoff Matt left in my freezer. Woo haa.
Also, remove the problems of Swedish speed limits, road surfaces and other drivers by cancelling your car insurance due to the free European cover period elapsing and then finding out that your car has to be in the UK to re-insure.
Also, remove the problems of Swedish speed limits, road surfaces and other drivers by cancelling your car insurance due to the free European cover period elapsing and then finding out that your car has to be in the UK to re-insure.
Friday Jul 17, 2009 #
Note
(rest day)
Better take a day off... my whole world is falling apart but fear not, everything always works out in the end.
Right b4 the O-Ringen I...
a) got ill
b) got injured
c) found out that I had badly designed a load of software
d) found out I couldn't drive cos I can't get standard car insurance already being in Europe (had to stitch up others I had promised a lift to)
...but...
a) it hasn't developed into anything serious
b) it is just a strain - neck almost better, left glute significantly better
c) I completely re-wrote it in less than 5 hours and enjoyed every minute
d) last minute train ticket with an O-Ringen discount isn't too expensive (others managed to blag a lift with club mates)
Officially bounced back. Have it.
Right b4 the O-Ringen I...
a) got ill
b) got injured
c) found out that I had badly designed a load of software
d) found out I couldn't drive cos I can't get standard car insurance already being in Europe (had to stitch up others I had promised a lift to)
...but...
a) it hasn't developed into anything serious
b) it is just a strain - neck almost better, left glute significantly better
c) I completely re-wrote it in less than 5 hours and enjoyed every minute
d) last minute train ticket with an O-Ringen discount isn't too expensive (others managed to blag a lift with club mates)
Officially bounced back. Have it.
Thursday Jul 16, 2009 #
Running warm up/down (XC) 2:30 [1]
shoes: adidas swoop 2 - 1st pair
Orienteering (Forest) 1:05:00 [1] *****
shoes: adidas swoop 2 - 1st pair
Shadowing SJ. Proper binned it tripping over a stump and didn't feel too good running off once I'd picked myself up off the floor. Strained my neck slightly but even worse my left glute/hamstring... or maybe I knocked my back and it's changed the pressure on the nerve. Who knows but with my right lower back still giving me some grief starting to feel proper old and rickety.
Plus... not feeling too good in the throat and chest since late last night, coughed up some yellow shit in the morning, sneezed once - oh dear. Hopefully just a reaction to a late night/early morning Tue/Wed combined with a fair bit of running.
Plus... not feeling too good in the throat and chest since late last night, coughed up some yellow shit in the morning, sneezed once - oh dear. Hopefully just a reaction to a late night/early morning Tue/Wed combined with a fair bit of running.
Wednesday Jul 15, 2009 #
Running warm up/down (Road/XC) 17:15 [2] 3.3 km (5:14 / km)
shoes: nike air tri-d kutu
Jog to meet Ulrika.
Running (XC) 27:30 [1]
shoes: nike air tri-d kutu
Proper easy jog with Ulrika.
Running (Road/XC) 15:30 [3] 3.3 km (4:42 / km)
shoes: nike air tri-d kutu
Ran back home.
Running (Road/XC) 39:30 [3]
shoes: nike air tri-d kutu
Hashing around Arstaberg (8). Fast hash 2nite, lots of road/easy tracks - was really hard to get back to the front after taking a false trail (didn't pick a correct one, not even once... again - purposely choosing a direction that it wouldn't be for more exercise) especially when one of the faster runners picked a correct one first time but kept trying, lots of effort. Would have logged it as a 4 intensity if not for the slightly more chilled first and last 5-10mins.
Tuesday Jul 14, 2009 #
Orienteering race (Forest) 1:07:02 [4] ***** 7.5 km (8:56 / km)
spiked:14/18c shoes: adidas swoop 2 - 1st pair
12/48 (Olle Boström won in 49:20 - so after some slightly below par individual results at JWOC Olle comes back and teaches us punters a proper lesson at a Sommarserien once again). So I totally didn't expect to be nearly 18mins down when the results were published - thought I'd done a lot better than that. It was my longest time for a Sommarserien so far but considering how wet the marshes were (I hope the Oringen marshes are not gonna be like that, but I guess they will be) and how ruined I felt at the end (pushed hard all the way but gradually got slower and slower) I thought it was just tuff in comparison to the other recent events... guess not. Or maybe it was and when the going gets tough etc i.e. I don't get going... yet.
4 small misses (totalling around 3mins) including the last two controls - tired and not bothering to navigate properly. Ran to the finish and almost punched b4 realising I'd run past 18.
4 small misses (totalling around 3mins) including the last two controls - tired and not bothering to navigate properly. Ran to the finish and almost punched b4 realising I'd run past 18.
Monday Jul 13, 2009 #
Running (XC) 55:30 [1]
shoes: nike air tri-d kutu
Morning jog with Ulrika b4 breakkie on Nacka Reserve trails.
C • BTW 2
Running (Road) 19:00 [2] 3.5 km (5:26 / km)
shoes: nike air tri-d kutu
Jogged (with light pack) over to help a friend move house.
Running (Road) 17:00 [3] 3.5 km (4:51 / km)
shoes: nike air tri-d kutu
Ran back (with slightly heavier pack).
Saturday Jul 11, 2009 #
Running (Road/XC) 54:30 [2]
shoes: nike air tri-d kutu
Hashing around Oregrund (3). Ate too late for this and regretted it. Otherwise nice enough running around half and half roads/trails. Proper after party at one of the hashers Summer house over on the island (free car ferry wudda u believe? Ok I concede Sweden has its moments) - had a sauna, swam in the lake, ate some burgers/hot dogs, bit of a rave later on in the evening, drank 10 pints and really regretted it the next morning... and I wasn't the winner on the I owe u for beers tally chart.
Friday Jul 10, 2009 #
Running long (Road/XC) 1:22:00 [4] 16.8 km (4:53 / km) +295m 4:29 / km
shoes: nike air tri-d kutu
Made sure I had all the Forest Gumps I was gonna then went out for a steady to race tempo trail run around the Nacka Reserve - same route as b4 Jukola with Krügerol. Got the bit by the cliffs right today and went up around them on the path rather than scramble style up the middle - this added on a very small amount of distance and climb. Very wet out there making the rocky, rooty paths more taxing than usual. Had to back track once or twice getting stuck in the Terminator bit. Splits...
1. 26:20 (5.2km) Bridge
2. 19:40 (4.0km) Subway under 260
3. 22:50 (4.7km) Cross back over 260
4. 13:10 (2.9km) Home
1. 26:20 (5.2km) Bridge
2. 19:40 (4.0km) Subway under 260
3. 22:50 (4.7km) Cross back over 260
4. 13:10 (2.9km) Home
Thursday Jul 9, 2009 #
Note
Have to reveal my comedy diet today...
Breakfast - big bowl of cereal followed by crisps (those sour cream & dill ones) and dip
Lunch - banana milkshake followed by tub of Ben & Jerry's (Baked Alaska)
Dinner - more milkshake, more crisps followed by a lamb vindaloo & a couple of Kingfishers (Ian Cumpstey's b'day)
Supper - pint of Carlsberg, pint of Staropramen dark followed by an XL Big King meal
Not eating like this everyday (anymore) but still room for improvement ;-)
Breakfast - big bowl of cereal followed by crisps (those sour cream & dill ones) and dip
Lunch - banana milkshake followed by tub of Ben & Jerry's (Baked Alaska)
Dinner - more milkshake, more crisps followed by a lamb vindaloo & a couple of Kingfishers (Ian Cumpstey's b'day)
Supper - pint of Carlsberg, pint of Staropramen dark followed by an XL Big King meal
Not eating like this everyday (anymore) but still room for improvement ;-)
Wednesday Jul 8, 2009 #
Running (Road/XC) 58:00 [3]
shoes: nike air tri-d kutu
Hashing around Akalla (7). Felt good so kept an eye on the clock and gradually built it up over the first 15mins to pretty much race pace. From then on made myself run hard when usually it's tempting to slow i.e. after getting to a check and also after realising that you have just run down a false trail... which I did on almost every occasion. I lost count of how many times I ran through the whole field back to the front. After 30mins started to tire doing this but ran thru it until the beer stop. Easy running from there i.e. last 9mins.
Back great to start with but started feeling it (not too bad tho) towards the end.
Back great to start with but started feeling it (not too bad tho) towards the end.
Tuesday Jul 7, 2009 #
Orienteering race (Forest) 1:03:10 [4] ***** 6.9 km (9:09 / km)
spiked:6/18c shoes: adidas swoop 2 - 1st pair
14/33 (Erik Boström won in 50:10). Really scrappy run navigationally but felt physically pretty good after just the one rest day.
Too low on 1, realised much too late that there was only 1 way across to the island on 2, shudda gone str8 on 3, dropped way to much on 4 - had to climb back up. Hesitant on 6 checking out a boulder that wasn't mapped. Terrible route to 7, dodgy route to 9 and missed it badly. Hesitant on 10, missed 11, way off on 12 and hesitant. 13-16 was the only section in control (11th, 5th, 3rd and 4th). 17 started searching way too early with a load of old guys (who were trying to talk to me but I kept just saying tack, tack - only word I know) and 18 missed the little path leading right to it. So bollocks really all in all.
Too low on 1, realised much too late that there was only 1 way across to the island on 2, shudda gone str8 on 3, dropped way to much on 4 - had to climb back up. Hesitant on 6 checking out a boulder that wasn't mapped. Terrible route to 7, dodgy route to 9 and missed it badly. Hesitant on 10, missed 11, way off on 12 and hesitant. 13-16 was the only section in control (11th, 5th, 3rd and 4th). 17 started searching way too early with a load of old guys (who were trying to talk to me but I kept just saying tack, tack - only word I know) and 18 missed the little path leading right to it. So bollocks really all in all.
Running long (Road/XC/Terrain) 1:43:15 [2]
shoes: nike air tri-d kutu
Full Moon Beserkers hash around Drottningholm (1). Less than an hour between finishing o-ing and starting hashing. Tuna sandwhich (and oh yes, I have Hellman's again thanks to some quick work at Tesco after the long on Sunday) was a little uncomfortable to start with but soon gave it some undigested company in the form of a couple of vodka pink grapefruits and later on a can of lager.
So maybe it wasn't the best idea to go to a Full Moon (proper runners hash) str8 after a race with only one rest day after a UK Cup Final. But hey if I'm gonna do some training now is the time cos not many hours planned next week b4 the O-Ringen. Back started playing up about 2/3 of the way.
Got named tonight (Jane Doe) and the ceremony wasn't anywhere near as bad as I've witnessed - no-one had any flour and there was a lake right next to us so I went for a skinny dip after and cleaned all of the beer out of my hair. Nice BBQ and then got a lift back to the Schnitz in a speed boat. Howzat?
So maybe it wasn't the best idea to go to a Full Moon (proper runners hash) str8 after a race with only one rest day after a UK Cup Final. But hey if I'm gonna do some training now is the time cos not many hours planned next week b4 the O-Ringen. Back started playing up about 2/3 of the way.
Got named tonight (Jane Doe) and the ceremony wasn't anywhere near as bad as I've witnessed - no-one had any flour and there was a lake right next to us so I went for a skinny dip after and cleaned all of the beer out of my hair. Nice BBQ and then got a lift back to the Schnitz in a speed boat. Howzat?
Sunday Jul 5, 2009 #
Orienteering race (Forest) 1:46:45 [4] **** 12.0 km (8:54 / km)
spiked:18/23c shoes: adidas swoop 2 - 1st pair
Headless Hill. 24/38 (GG completed his hatrick in 1:20:57). Was a bit worried b4hand. Back still feeling weird plus ankle hurting from the slight turn yesterday plus knowing what the hills felt like yesterday was expecting to feel it even more today. Was pleasantly surprised for the first half tho, was running pretty well but purposely walking the big uphills to ensure I lasted.
Nice to spike 1 - a credit to the mapping of boulders, clearings and ditches. Was a bit low on 2 - annoying seeing as wrongly assumed I was on the right level crossing the path but a very small mistake cos I knew I was on the right spur so confidently power stomped up a few contours to see Tom C (3mins) running off towards 3. Caught him b4 the hill up to 4 and left him after we both missed it but me (slightly left - saved quickly by good distance judgement) not so bad. Lost 15m climb too much by hitting the lower track on 8 but a clearing still gave a good attack point. Started feeling twisted up in the lower back running on tracks to 16 then got stuck in the bracken closing in on the feature - shudda climbed more b4 contouring. Very tried walking uphill 17-19. Stayed on the track too long to 21, saw the wall and had to go due W to it.
Today compares pretty well with some of my best elite classic results...
08/07 1:51:03 - 1:22:56 (OJ) = 28:07 (6-Days)
04/08 1:46:28 - 1:21:20 (OJ) = 25:08 (British)
05/09 2:04:36 - 1:37:48 (OJ) = 26:48 (British)
07/09 1:46:45 - 1:20:57 (GG) = 25:48 (UK Cup)
...but I should be closer to the winner than that by now. Next attempt 04/08/09 - Tullockroisk at the 6 days.
Nice to spike 1 - a credit to the mapping of boulders, clearings and ditches. Was a bit low on 2 - annoying seeing as wrongly assumed I was on the right level crossing the path but a very small mistake cos I knew I was on the right spur so confidently power stomped up a few contours to see Tom C (3mins) running off towards 3. Caught him b4 the hill up to 4 and left him after we both missed it but me (slightly left - saved quickly by good distance judgement) not so bad. Lost 15m climb too much by hitting the lower track on 8 but a clearing still gave a good attack point. Started feeling twisted up in the lower back running on tracks to 16 then got stuck in the bracken closing in on the feature - shudda climbed more b4 contouring. Very tried walking uphill 17-19. Stayed on the track too long to 21, saw the wall and had to go due W to it.
Today compares pretty well with some of my best elite classic results...
08/07 1:51:03 - 1:22:56 (OJ) = 28:07 (6-Days)
04/08 1:46:28 - 1:21:20 (OJ) = 25:08 (British)
05/09 2:04:36 - 1:37:48 (OJ) = 26:48 (British)
07/09 1:46:45 - 1:20:57 (GG) = 25:48 (UK Cup)
...but I should be closer to the winner than that by now. Next attempt 04/08/09 - Tullockroisk at the 6 days.
Saturday Jul 4, 2009 #
Orienteering race (Forest) 52:08 [4] ***** 6.2 km (8:25 / km) +210m 7:11 / km
spiked:14/27c shoes: adidas swoop 2 - 1st pair
Knockalls Enclosure. 29/51 (GG won in 39:52). Back still not quite right today (stretched and massaged it last night) but def no worse. Again, plan was maximum risk, running as fast as poss at all times. Not that that was very fast uphill today. Disappointed at my lack of stamina, very tired after yesterday esp after my big mistake at 12.
Very hesitant (even though it was obvious hadn't ran around the spur) on way to 2 and dropped to low. Hesitant again to 3, a bit confused by boulder sizes. I heard a few people say that they took in 5 on route to 3 - good plan. Hesitant again to 5 and 6, dropped too low on the latter and overshot it. Dropped much too low on route to 7, guessed the compensation direction and was fortunate to get away with only a little hesitancy. 8 didn't check the description but realised it was crag quickly at the boulder. Passed Ian W on way to 9 and then spiked the next 3. Didn't judge the distant well on 12 and thought I hit the veg change earlier than I did hence hunting around for it much too early. Ian W ran by me in a confident manner so I followed him - cheers m8. Drifted too high on 13 and Ian saved me again on 15 where I dropped a contour as the map suggested but the feature seemed on the same level. Ran back after Ian and turned my troublesome right ankle - not bad (but def not good) just hurt for a few mins. 17, good route choice although think I shudda gone str8 to start with (to the S track junction) instead of running around the muddy path first. Hesitant in the circle on both 17 and 18. Small misses on 19 and 23.
Very hesitant (even though it was obvious hadn't ran around the spur) on way to 2 and dropped to low. Hesitant again to 3, a bit confused by boulder sizes. I heard a few people say that they took in 5 on route to 3 - good plan. Hesitant again to 5 and 6, dropped too low on the latter and overshot it. Dropped much too low on route to 7, guessed the compensation direction and was fortunate to get away with only a little hesitancy. 8 didn't check the description but realised it was crag quickly at the boulder. Passed Ian W on way to 9 and then spiked the next 3. Didn't judge the distant well on 12 and thought I hit the veg change earlier than I did hence hunting around for it much too early. Ian W ran by me in a confident manner so I followed him - cheers m8. Drifted too high on 13 and Ian saved me again on 15 where I dropped a contour as the map suggested but the feature seemed on the same level. Ran back after Ian and turned my troublesome right ankle - not bad (but def not good) just hurt for a few mins. 17, good route choice although think I shudda gone str8 to start with (to the S track junction) instead of running around the muddy path first. Hesitant in the circle on both 17 and 18. Small misses on 19 and 23.
Friday Jul 3, 2009 #
Orienteering race (Forest) 18:53 [4] **** 2.7 km (7:00 / km) +130m 5:38 / km
spiked:10/15c shoes: adidas swoop 2 - 1st pair
Worcester Walk. 13/46 (GG won in 15:26). After some serious massage last night managed to get the lower back feeling a lot better. So it def is a muscle inbalance but not the usual glute/piriformis problems - a bit higher up around the right side of the hips instead. It felt better warming up than either Fri/Sat last weekend but still not perfect. Didn't notice it at all whilst racing tho. Felt fresh and light but not quite as amazing as I have done recently. Must work out how to reproduce that lightning fast feeling more than once every few weeks. No dry throat or wheeze today - cold totally gone now fo sho.
So the plan was to risk it all and push really hard from the start. On the way up the big hill to 2 saw Dan H (1 min) ahead and then at the top saw him and Rob G (2 min) together standing stillish. Knew this part of the map was dodgy from prev races so decided that we were a bit too right based on instinct (certainly not on detail or attack point), turned left and spotted it. 3 and 4 good, remember thinking that came up a bit quick but didn't help on 5, overshot it massively but took Dan and Rob with me. Quite waywardly S on 7 and by 9 we were running together... pack made bigger when we caught up Chris E (3min) and Matt R (4min) on the way to 10 and most of us missed the tiny path and had to go back up from the road. Slight hesitancy on 11 misreading the code. 12 and 13 were interesting as Dan took the lower path on both - maybe better on 12 but not 13? 14 and 15 good but tired from the hills. Led the (slightly more distributed) pack into the finish.
Result very satisfying - but as usual I am being greedy and thinking that a top ten wudda been possible without my mistake at 5. Time fairly satisfying comparing with my best ever sprint result a few weeks back...
03/06/09 Me: 18:48 Winner: 15:12
03/07/09 Me: 18:53 Winner: 15:26
So the plan was to risk it all and push really hard from the start. On the way up the big hill to 2 saw Dan H (1 min) ahead and then at the top saw him and Rob G (2 min) together standing stillish. Knew this part of the map was dodgy from prev races so decided that we were a bit too right based on instinct (certainly not on detail or attack point), turned left and spotted it. 3 and 4 good, remember thinking that came up a bit quick but didn't help on 5, overshot it massively but took Dan and Rob with me. Quite waywardly S on 7 and by 9 we were running together... pack made bigger when we caught up Chris E (3min) and Matt R (4min) on the way to 10 and most of us missed the tiny path and had to go back up from the road. Slight hesitancy on 11 misreading the code. 12 and 13 were interesting as Dan took the lower path on both - maybe better on 12 but not 13? 14 and 15 good but tired from the hills. Led the (slightly more distributed) pack into the finish.
Result very satisfying - but as usual I am being greedy and thinking that a top ten wudda been possible without my mistake at 5. Time fairly satisfying comparing with my best ever sprint result a few weeks back...
03/06/09 Me: 18:48 Winner: 15:12
03/07/09 Me: 18:53 Winner: 15:26
Thursday Jul 2, 2009 #
Core Stability (Floor) 8:00 [1]
Usual SMR/static stretching. 3*10 and 7 (narrow grip, dynamic) press ups off 2mins with balance exercises.
Back is a big problem. I am pretty much injured - have pains shooting down my right leg and feels strange every time I take a step... walking or running :(
Back is a big problem. I am pretty much injured - have pains shooting down my right leg and feels strange every time I take a step... walking or running :(