Training Log Archive: ShmintyIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Event: British Champs
Running warm up/down 10:00 [1] 1.0 km (10:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 1:01:40 [4] 12.5 km (4:56 / km) +250m 4:29 / km
shoes: Inov8 RocLite 315 no.2
British Champs
Hampton Ridge
UK Cup/FCC 11.3km
Started off quite well but faded after control 8. Poor route choice and slight mistake to 9, ran to wrong control on 10 and 11, hesistant on 12, misread valley on 13 and so overshot, misread map to 14 and overhot again.
Felt tired from gym on thursday still, will make sure I don't do any lifts before any more of the selection events.
Speed is being affected having not done any intervals for a while due to hamstrings. Weren't a problem oing today.
Hampton Ridge
UK Cup/FCC 11.3km
Started off quite well but faded after control 8. Poor route choice and slight mistake to 9, ran to wrong control on 10 and 11, hesistant on 12, misread valley on 13 and so overshot, misread map to 14 and overhot again.
Felt tired from gym on thursday still, will make sure I don't do any lifts before any more of the selection events.
Speed is being affected having not done any intervals for a while due to hamstrings. Weren't a problem oing today.
Friday Feb 27, 2009 #
Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Inov8 RocLite 315 no.2
In new shoes, hamstring feeling better. Right one rubbed slightly.
Thursday Feb 26, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
Leg not a problem
Gym 1:10:00 [3]
Warm up
Bar warm up and box squats, better than last week
Back Squats 60kg (10) 60kg (8) 65kg (6) 65kg (6) - Might have only done 9 on first set, good improvement on last week, now lifting body weight.
Split DB 12.5kg 8 on each side then 2*10 on each side
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
hamstrings were fine today, going to go out for a run tommorrow morning to see how they feel, not sure what i'm going to do if they're still a problem. Don't really want to drive down tommorrow if I'm not going run.
Bar warm up and box squats, better than last week
Back Squats 60kg (10) 60kg (8) 65kg (6) 65kg (6) - Might have only done 9 on first set, good improvement on last week, now lifting body weight.
Split DB 12.5kg 8 on each side then 2*10 on each side
chest press/inclined 10kg 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
hamstrings were fine today, going to go out for a run tommorrow morning to see how they feel, not sure what i'm going to do if they're still a problem. Don't really want to drive down tommorrow if I'm not going run.
Wednesday Feb 25, 2009 #
Running 25:00 [1] 4.0 km (6:15 / km)
(injured) shoes: Inov8 RocLite 315
R Ham has been feeling better today walking round but hurt alsmot straught away running. Started joggin back deciding it needed more rest but eased up and turned round for a slow lap of endcliffe. Just hoping I can run at the weekend.
Tuesday Feb 24, 2009 #
Running 35:00 [2] 6.5 km (5:23 / km)
Started off slowly with eddie but he dropped out after a couple of k. Right hamstring had been feeling a bit better today but wasn't great running so ended up keeping the pace down and cutting short. Probably going to need a few more days rest. Annoying as left hamstring seems to almost be back to normal.
Monday Feb 23, 2009 #
Circuits 30:00 [3]
Finished at 5 today so too late for the normal shuoc circuits. Was thinking of going to the gym but right hamstring has felt a bit dodgy today so decided just to do some core at home.
Stretching
Plank Circuit x 6 (45sec normal, 30s righ, 30s left, 30 sec alternate leg lift)
2 min chair
one leg lunges
one leg calf exercises
Stretching
Plank Circuit x 6 (45sec normal, 30s righ, 30s left, 30 sec alternate leg lift)
2 min chair
one leg lunges
one leg calf exercises
Sunday Feb 22, 2009 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km)
shoes: Inov8 RocLite 315
Down to start
Strength 5:00 [1]
Orienteering 1:11:03 [4] 14.0 km (5:05 / km)
shoes: Inov8 RocLite 315
M20E 12.3km staright
The splits say it all. Pretty good until the second last control on which I somehow lost just over 4 minutes and the lead. Saw veg boundary on way to control which I thought was the one on the map, it wasn't. Then having wasted 2 mins relocated of what i thought was the pond only later to find out it was a water filled depression and lost another 2 mins. Not happy.
1-8 good
9 Saw control just north of mine and ran to it. 10secs
10. Too left, could see I was too close to houses. 30secs
11. Good route but a little hesistant in the control circle
12. Wrong route out of 11, hesitant running round from corner of path then was too far up reentrant and found another control. 30secs
13. Got into control circle but couldn;t read the detail even when I stopped dead. 15secs
14. good
15. hesitated when hit the path but but found good route in
16. good
17. Stopped too early then ran round bush wrong way to drop into it. 10secs
18. Good
19. took track route which seemed long way off line but straight looked to complicated.
20. good
21. good
22. good
23. not the best route out of 22 then hit second track further up than expected but started running up it before I realised where I was. 15secs
24. took the wrong path at the junction but corrected myself quite quickly. 10secs
25. though I found the path but turned out it was too early. 15secs
26. decided on a good route but poor execution, tried to follow paths on first bit instead of compass then after the first track ended up drifteding too far right. Legs wer also feeling the mileage. 30secs
27. enough said. 4mins
28. good
total. 6.35
Hamstring was noticeable in the first half but good in second, opposite way round to normal. Didn't affect running.
The splits say it all. Pretty good until the second last control on which I somehow lost just over 4 minutes and the lead. Saw veg boundary on way to control which I thought was the one on the map, it wasn't. Then having wasted 2 mins relocated of what i thought was the pond only later to find out it was a water filled depression and lost another 2 mins. Not happy.
1-8 good
9 Saw control just north of mine and ran to it. 10secs
10. Too left, could see I was too close to houses. 30secs
11. Good route but a little hesistant in the control circle
12. Wrong route out of 11, hesitant running round from corner of path then was too far up reentrant and found another control. 30secs
13. Got into control circle but couldn;t read the detail even when I stopped dead. 15secs
14. good
15. hesitated when hit the path but but found good route in
16. good
17. Stopped too early then ran round bush wrong way to drop into it. 10secs
18. Good
19. took track route which seemed long way off line but straight looked to complicated.
20. good
21. good
22. good
23. not the best route out of 22 then hit second track further up than expected but started running up it before I realised where I was. 15secs
24. took the wrong path at the junction but corrected myself quite quickly. 10secs
25. though I found the path but turned out it was too early. 15secs
26. decided on a good route but poor execution, tried to follow paths on first bit instead of compass then after the first track ended up drifteding too far right. Legs wer also feeling the mileage. 30secs
27. enough said. 4mins
28. good
total. 6.35
Hamstring was noticeable in the first half but good in second, opposite way round to normal. Didn't affect running.
Saturday Feb 21, 2009 #
Strength 5:00 [1]
Running 35:00 [2] 6.6 km (5:18 / km)
shoes: Inov8 RocLite 315
Just a gentle jog today.
Down short way, up to the 6k road, back for a loop of endcliffe and then a loop of the top of endcliffe (0.8k) and back.
Had a bit of trouble with tendons behind right knee and had to walk a bit but eventually managed to shake it off.
Down short way, up to the 6k road, back for a loop of endcliffe and then a loop of the top of endcliffe (0.8k) and back.
Had a bit of trouble with tendons behind right knee and had to walk a bit but eventually managed to shake it off.
Friday Feb 20, 2009 #
Strength 10:00 [1]
Running 43:30 [3] 10.0 km (4:21 / km)
Felt tried after hallam yesterday but hamstring was noticeably better than previously. Thought I was going to run quicker then I did but at times it felt like I was putting in a lot of effort for not much speed, will have to go easy tomorrow to make Sunday worthwhile.
Thursday Feb 19, 2009 #
Running 15:00 [3] 3.0 km (5:00 / km)
Gym 2:20:00 [3]
Down hallam with danger, demon and abrams
Warm up
Performance hopscotch, beat danger by half a sec
Overheads and box squats
Back Squats 50kg (10) 55kg (8) 60kg (6) 60kg (6) - Last sets didn't hurt it just required loads of energy to push up. Felt like I was getting down really low.
Split DB 7.5kg 6 on each side then 2*10 on each side
chest press/inclined 7.5kg for the first then 10kg on the last 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
curls/rolls on gym ball 2*8
Feels like I'm getting somehwere with this. Hamstring felt a bit iffy at times but nothing serious.
Warm up
Performance hopscotch, beat danger by half a sec
Overheads and box squats
Back Squats 50kg (10) 55kg (8) 60kg (6) 60kg (6) - Last sets didn't hurt it just required loads of energy to push up. Felt like I was getting down really low.
Split DB 7.5kg 6 on each side then 2*10 on each side
chest press/inclined 7.5kg for the first then 10kg on the last 3 sets (10 reps)
Shoulder Press/chins: 7.5kg and -26 (10-8-8)
Plank circuit x 3, 1 mins rest
curls/rolls on gym ball 2*8
Feels like I'm getting somehwere with this. Hamstring felt a bit iffy at times but nothing serious.
Wednesday Feb 18, 2009 #
Strength 20:00 [1]
Running 45:00 [3] 10.0 km (4:30 / km)
2 laps of the endcliffe park then up through Bingham and then back for another loop of Endcliffe.
Hamstring was pretty good in Endcliffe then was moaning a bit on the run through Bingham. Was better than yesterday though, but not as much runnning on an incline. Some parts were probably getting up to a 3.5 intensity but at other times was only running at a 2.
Stopped to do some exercises after second loop of endcliffe, top of Bingham and then before I jogged back up to the flat.
Hamstring was pretty good in Endcliffe then was moaning a bit on the run through Bingham. Was better than yesterday though, but not as much runnning on an incline. Some parts were probably getting up to a 3.5 intensity but at other times was only running at a 2.
Stopped to do some exercises after second loop of endcliffe, top of Bingham and then before I jogged back up to the flat.
Tuesday Feb 17, 2009 #
Strength 10:00 [1]
Running 50:00 [3] 9.8 km (5:06 / km)
shoes: Inov8 RocLite 315
Same as Sunday but ran high through Bingham and then went to the next road up the valley. Hamstring wasn't as good as previous on the run up the valley and flet it twinge a few times but didn't get bad enough to warrant stopping or turning around.
Got better again on the way back down and decided I may as well do the extra loop in Endcliffe.
Stopped 3 times on the way up and once before running back up to the flat.
Hopefully can start doing some higher intensity stuff after the weekend.
Got better again on the way back down and decided I may as well do the extra loop in Endcliffe.
Stopped 3 times on the way up and once before running back up to the flat.
Hopefully can start doing some higher intensity stuff after the weekend.
Monday Feb 16, 2009 #
Running 15:00 [2] 3.0 km (5:00 / km)
Circuits 1:00:00 [3]
45/15 doubles and seemed to be a tripple in there as well...
Note
Decided to have a rest from running, don't want to overdo the hamstring.
Sunday Feb 15, 2009 #
Strength 5:00 [1]
Running 15:00 [2] 3.0 km (5:00 / km)
Gym 55:00 [3]
Bike 15mins
Hip Flex 27.5kg*12 32.5kg*12
Vertical Traction 35kg*12 40kg*12
Chest Press 32.5kg*10 27.5kg*12
Leg Press 30kg*12 each side
Gym ball crunches routine 12 straight 12 side 12 across
Rowing Machine 750m in 3.38 good for the first 500 then arms felt it
Recumbent bike 8mins
Hip Flex 27.5kg*12 32.5kg*12
Vertical Traction 35kg*12 40kg*12
Chest Press 32.5kg*10 27.5kg*12
Leg Press 30kg*12 each side
Gym ball crunches routine 12 straight 12 side 12 across
Rowing Machine 750m in 3.38 good for the first 500 then arms felt it
Recumbent bike 8mins
Strength 10:00 [1]
Hamstring exercises before/during run
Running 36:00 [3] 7.8 km (4:37 / km)
shoes: Inov8 RocLite 315
Picked up the pace today and ran a little further on after Bingham.
Hamstring again was on the edge of going into the pain but never quite made it.
Most of the ice has gone now and has been replaced up mud.
Hamstring again was on the edge of going into the pain but never quite made it.
Most of the ice has gone now and has been replaced up mud.
Saturday Feb 14, 2009 #
Strength 15:00 [1]
before I set off on the run and a bit during
Running 40:00 [2] 7.2 km (5:33 / km)
shoes: Inov8 RocLite 315
Same as yesterday plus ran up to through bingham on the second loop which extended it by 1.5km. A few times I thought the pain was starting to come back but never quite did.
Stopped once after the first lap, less than a minute at the top of bingham and finally before I ran back up the hill to the flat.
Stopped once after the first lap, less than a minute at the top of bingham and finally before I ran back up the hill to the flat.
Friday Feb 13, 2009 #
Strength 15:00 [1]
Mainly for the hamstring. 15 mins before and stopped twice while I was out to do them.
Stretching 5:00 [1]
Running 30:00 [2] 5.7 km (5:16 / km)
shoes: Inov8 RocLite 315
Ran down to park short way then 2 laps. Didn't feel hamstring at all put was keeping intensity down and stopped twice to do some of the exercises.
Ran back up the hill slowly at the end which was fine.
Was just trying to think of other stuff to take my mind off the hamstring.
Will stick with endcliffe for a few days then if thats ok may venture up the valley a bit.
Ran back up the hill slowly at the end which was fine.
Was just trying to think of other stuff to take my mind off the hamstring.
Will stick with endcliffe for a few days then if thats ok may venture up the valley a bit.
Running 12:00 [2] 2.5 km (4:48 / km)
to hallam and back
Gym 2:20:00 [3]
Warm up then bar warm up
Overheads 12.5kg First 8 with med ball then next 8ish without
back squats: 10*40kg 8*45kg 6*50kg 6*55kg, As I haven't lifted since before xmas wanted to start of gently for today.
DB split squats: 3*10*7.5kg (3 sets on each leg)
4 sets of DB circuit. supersets.
chest press; 2*10*5kg 1*10*6kg 1*10*7.5kg
incline row; 2*10*5kg 1*10*6kg 1*10*7.5kg
shoulder press 2*10*6 kg 2*10*7.5kg
chins; 33kg off x 2, 26kg off x 2
Weedy but just wanted to get my arms used to it, last time i did this couldn;t straighten them for a week.
3 sets of plank circuit 1 min rest between sets (45s front, 30s left/right, back lift with 15s of leg extension either side)
stretching
Was also a rowing machine down there and as I've never used one decided to have a go, thought resistance would be higher than it was. did 500m
Overheads 12.5kg First 8 with med ball then next 8ish without
back squats: 10*40kg 8*45kg 6*50kg 6*55kg, As I haven't lifted since before xmas wanted to start of gently for today.
DB split squats: 3*10*7.5kg (3 sets on each leg)
4 sets of DB circuit. supersets.
chest press; 2*10*5kg 1*10*6kg 1*10*7.5kg
incline row; 2*10*5kg 1*10*6kg 1*10*7.5kg
shoulder press 2*10*6 kg 2*10*7.5kg
chins; 33kg off x 2, 26kg off x 2
Weedy but just wanted to get my arms used to it, last time i did this couldn;t straighten them for a week.
3 sets of plank circuit 1 min rest between sets (45s front, 30s left/right, back lift with 15s of leg extension either side)
stretching
Was also a rowing machine down there and as I've never used one decided to have a go, thought resistance would be higher than it was. did 500m
Thursday Feb 12, 2009 #
Physio 50:00 [0]
Decided my posture was the reason and that the hamstring wasn't 'damaged' as such, which is a good thing. More stretching and a couple of exercises to do, especially before running and when the pain comes on during running. Shouled start off on flatter surfaces as well, so similiar to building back up from calf problem.
Running 8:00 [3] 1.5 km (5:20 / km)
Jog back from hallam, hamstring felt tight so walked the last bit.
Stretching 12:00 [1]
Before I set off for the gym
Running 15:00 [2] 3.0 km (5:00 / km)
Jog to/from S10, hamstring fine
Gym 50:00 [3]
15 mins on bike
vertical traction 27.5kg x 12 x 2 and 35.5kg x 12
chest press normal kg x 10 x 3
Hip Flex 27.5 x 12 x twice each side
Didn't do leg press as didn't want to put hamstring under any pressure
15mins on bike to finish
vertical traction 27.5kg x 12 x 2 and 35.5kg x 12
chest press normal kg x 10 x 3
Hip Flex 27.5 x 12 x twice each side
Didn't do leg press as didn't want to put hamstring under any pressure
15mins on bike to finish
Wednesday Feb 11, 2009 #
Running 35:00 [1] 6.5 km (5:23 / km)
shoes: Inov8 RocLite 315
Really gentle jog out today. Ran with eddy up through Bingham then pointed in the right direction to get to the peaks, for some reason he had an urge to run there. It was getting dark but he was insistant. He did make it after talking to at least 3 different people and running with someone who was showing him the way.
Anyway hamstring was feeling tight on the hills so walked and eventually decided there was no point carrying on so jogged down again, again v slowly.
Anyway hamstring was feeling tight on the hills so walked and eventually decided there was no point carrying on so jogged down again, again v slowly.
Tuesday Feb 10, 2009 #
Stretching 15:00 [1]
Decided on a rest day as I think I tried a bit hard in circuits yesterday as at the end groin was hurting and is still a bit sore.
Strength 10:00 [1]
Monday Feb 9, 2009 #
Running 15:00 [1] 3.0 km (5:00 / km)
To circuits and back. Right hamstring no problem, didn't think it would be.
This weather must be the only thing that makes waalking in the road safer than walking on the pavement.
At about the tenth time of trying managed to get hold of the physio and get an appointment for Thursday. They really need to use a receptionist at the gym to be able to make appointments.
This weather must be the only thing that makes waalking in the road safer than walking on the pavement.
At about the tenth time of trying managed to get hold of the physio and get an appointment for Thursday. They really need to use a receptionist at the gym to be able to make appointments.
Circuits 1:00:00 [3]
45/15 Doubles
Some of them felt really strong and on others really tired.
Some of them felt really strong and on others really tired.
Sunday Feb 8, 2009 #
Event: DEE Regional - Delamere
Orienteering 1:22:05 [3] 13.0 km (6:19 / km)
shoes: Inov8 RocLite 315
M21L 11.9 Straight
Almost didn't run. Was being weary about the hamstring and feet are a state at the moment and were hurting quite a lot. Warmed up a bit and decided to jog the k to the start but it wasn't the the right start! Mum said it was that start and I just believed her...
Anyway after the slightly longer warm up was feeling better so set off. Then overshot 2 and 3 at the bottom of the hill by the ditches in NE delamere East. Think in the past I must have found controls here more by luck than skill as I didn;t realise that the stuff makred as light green is actually white and the white look light green on th ground.
Also mistake at 9 in the green were I lost time at Delamere North EE last year. Was heading for it, read the map to suggest that then decided to go almsot straight through the marsh to the east of it find a control at the north end then waddle across to the right control.
Lost at least
2. 2.45
3. 1.45
9. 45secs - somehow think the winning time had a mistake in it - slower to 1.30 maybe 2 mins
Plus other bits and pieces, reckon without distraction of leg and bigger mistakes should have done 70.
Felt hamstring ever now and again after the half stage but wasn't really a problem until the last k were it decided it had had enough. So took the last km at a jog so not to make it worse. Has now been a week without imrpovement so off to the physio this week.
Almost didn't run. Was being weary about the hamstring and feet are a state at the moment and were hurting quite a lot. Warmed up a bit and decided to jog the k to the start but it wasn't the the right start! Mum said it was that start and I just believed her...
Anyway after the slightly longer warm up was feeling better so set off. Then overshot 2 and 3 at the bottom of the hill by the ditches in NE delamere East. Think in the past I must have found controls here more by luck than skill as I didn;t realise that the stuff makred as light green is actually white and the white look light green on th ground.
Also mistake at 9 in the green were I lost time at Delamere North EE last year. Was heading for it, read the map to suggest that then decided to go almsot straight through the marsh to the east of it find a control at the north end then waddle across to the right control.
Lost at least
2. 2.45
3. 1.45
9. 45secs - somehow think the winning time had a mistake in it - slower to 1.30 maybe 2 mins
Plus other bits and pieces, reckon without distraction of leg and bigger mistakes should have done 70.
Felt hamstring ever now and again after the half stage but wasn't really a problem until the last k were it decided it had had enough. So took the last km at a jog so not to make it worse. Has now been a week without imrpovement so off to the physio this week.
Running warm up/down 15:00 [2] 2.5 km (6:00 / km)
shoes: Inov8 RocLite 315
Saturday Feb 7, 2009 #
Orienteering 3:00:00 [2] 18.1 km (9:57 / km)
shoes: Inov8 RocLite 315
Coaching at dee junior weekend at Fox Howl. Didn't realise just how much walking/running i had actually done. Did put out control which added up to about 5k.
North in the morning and Nettleford in th afternoon, which is fairly runnable now and got a good amount of features - shame its not that big.
North in the morning and Nettleford in th afternoon, which is fairly runnable now and got a good amount of features - shame its not that big.
Stretching 10:00 [1]
Friday Feb 6, 2009 #
Circuits 40:00 [3]
gym ball l3
Stretching 15:00 [1]
Thursday Feb 5, 2009 #
Circuits 40:00 [3]
Woke up to more snow this morning, both on the ground and in the air. But it soon started raining and its going from white back to normal.
Had already decided to have a couple of days off from running to give the hamstring a rest. Did level 3 on the gym ball. May do some more core later as well.
Had already decided to have a couple of days off from running to give the hamstring a rest. Did level 3 on the gym ball. May do some more core later as well.
Stretching 15:00 [1]
mostly hamstring
Wednesday Feb 4, 2009 #
Running 7:30 [3] 1.5 km (5:00 / km)
shoes: Inov8 RocLite 315
to/from nettleford then just a small jog round some woods by the car park.
Running 40:00 [2] 4.0 km (10:00 / km)
shoes: Inov8 RocLite 315
Checking out nettleford wood for some training coming up. Better than I thought it was going to be. Slightly thrown near the beginning by distances.
Hamstring is becoming a pain so going to have couple of days off running and keep stretching it etc. If that doesn't work will go and see the physio next week. Just feels like it needs a good stretch.
Hamstring is becoming a pain so going to have couple of days off running and keep stretching it etc. If that doesn't work will go and see the physio next week. Just feels like it needs a good stretch.
Note
Did some more mapping over at Weaverham and finished the map in Cuddington.
Stretching 15:00 [1]
Mainly for the hamstring
Tuesday Feb 3, 2009 #
Circuits 40:00 [3]
Level 3 on the gym ball. Includes 10mins of gentle warm down.
Running 20:00 [2] 5.5 km (3:38 / km)
shoes: Inov8 RocLite 315
Planned to do a short run of 6k but hamstring was starting to twinge so cut short. Stopped once on the way back because of it but after that just pushed through it and it seemed to ease off. Will consult physio.
Monday Feb 2, 2009 #
Running 50:00 [2] 10.0 km (5:00 / km)
shoes: Inov8 RocLite 315
Snow - well not that much but you could see where I'd run.
Started off at about a 3 but then hamstring was tight and inside of right calf was playing up a bit so had to stop quite a bit and jog slowly. Also walked a it.
Did 18mins for first 4k and still felt ok at that stage so decided to do the loops. Elephants were out in the zoo probably wondering why the sky was falling in...
Started off at about a 3 but then hamstring was tight and inside of right calf was playing up a bit so had to stop quite a bit and jog slowly. Also walked a it.
Did 18mins for first 4k and still felt ok at that stage so decided to do the loops. Elephants were out in the zoo probably wondering why the sky was falling in...
Strength 8:00 [1]
inclduing some calf exercises
Sunday Feb 1, 2009 #
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Inov8 RocLite 315
To start
From Finish
From Finish
Orienteering 1:10:26 [4] 10.0 km (7:03 / km) +420m 5:49 / km
shoes: Inov8 RocLite 315
Bethecar Moor 9.4km (straight) M21L
Not much detouring on the straight line route, though ran a bit further through mistakes.
Good first three controls
no.4 Lost 2mins, somehow managed to read another marsh line in before the control and ended up on beyond the next marsh. Didn't take me long until I relsied what I'd done
no.7 Could see this big hill with crags on but just couldn't see where it was on the map, so just kept running. Eventually realsied it was behind the control and not beyond the control. If I'd used my compass more wisley I wouldn't have lost any time. Lost 2.30
no.13 was heading straight for it but was a bit hestitant and drifted round the control circle. Lost 30s
no.17 Lost 15secs in control circle
no.19 Last control and I overshot it. Way too far down and had to run back up. Didn't think I'd lost much time but turned out to be at least 30secs.
Total 5.45
Winner did 65, so without mistakes would have been just in front. Was a bit slow in the physcial parts, heather, tussachs in marshes and up the steep hills (especially in heather up hill). Lost 1min on the long leg (out of 14) just because I was going to slowly. However I was running good over the last km. So need to do some more terrain running and technique practise.
Not much detouring on the straight line route, though ran a bit further through mistakes.
Good first three controls
no.4 Lost 2mins, somehow managed to read another marsh line in before the control and ended up on beyond the next marsh. Didn't take me long until I relsied what I'd done
no.7 Could see this big hill with crags on but just couldn't see where it was on the map, so just kept running. Eventually realsied it was behind the control and not beyond the control. If I'd used my compass more wisley I wouldn't have lost any time. Lost 2.30
no.13 was heading straight for it but was a bit hestitant and drifted round the control circle. Lost 30s
no.17 Lost 15secs in control circle
no.19 Last control and I overshot it. Way too far down and had to run back up. Didn't think I'd lost much time but turned out to be at least 30secs.
Total 5.45
Winner did 65, so without mistakes would have been just in front. Was a bit slow in the physcial parts, heather, tussachs in marshes and up the steep hills (especially in heather up hill). Lost 1min on the long leg (out of 14) just because I was going to slowly. However I was running good over the last km. So need to do some more terrain running and technique practise.
Stretching 10:00 [1]