Training Log Archive: ShmintyIn the 7 days ending May 8, 2016:
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Sunday May 8, 2016 #
Running 16:20 [2] 3.4 km (4:48 / km)
shoes: Brooks 4
Orienteering 17:55 [4] 4.5 km (3:59 / km)
shoes: Asics
Straightforward. Took sprint map from Sweden to keep mind active.
Running 15:40 [2] 2.83 km (5:32 / km)
shoes: Brooks 4
Running 16:13 [2] 3.08 km (5:16 / km)
shoes: Brooks 4
Running 2:49 [2] 0.53 km (5:19 / km)
shoes: Inov8 X-talon 212
Orienteering 8:58 [5] 2.36 km (3:48 / km)
shoes: Inov8 X-talon 212
Been a while. Still as good as ever.
Extra barriers for extra challenge.
Running 2:22 [3] 2.63 km (54 / km)
shoes: Inov8 X-talon 212
Running 14:29 [2] 2.63 km (5:30 / km)
shoes: Brooks 4
Saturday May 7, 2016 #
Running 15:16 [2] 3.29 km (4:38 / km)
shoes: Brooks 4
Running 2:15 [2] 0.5 km (4:30 / km)
shoes: Asics
Orienteering 13:56 [5] 3.96 km (3:31 / km)
shoes: Asics
Race 1
Straightforward, took a few poor routes. Lots of black green.
Running 15:10 [2] 2.81 km (5:24 / km)
shoes: Asics
Running 11:19 [2] 2.11 km (5:22 / km)
shoes: Asics
Orienteering 13:22 [5] 3.5 km (3:49 / km)
shoes: Asics
Much more technical than first race. First 7 control in most complex bit and managed to lose 15s on both first 2. Then got into the rhythm. Also managed to find an extra gear in last few controls.
Running 4:22 [2] 0.85 km (5:08 / km)
shoes: Asics
Running 12:17 [2] 2.26 km (5:26 / km)
shoes: Brooks 4
Friday May 6, 2016 #
Running 20:49 [2] 4.07 km (5:07 / km)
shoes: Brooks 4
Strength and Conditioning 30:00 [1]
Running 10:41 [2] 2.05 km (5:13 / km)
shoes: Brooks 4
Orienteering 5:50 [2] 1.16 km (5:02 / km)
shoes: Brooks 4
On my way to Leicester.
Intended this to be at hard pace but legs feeling dead after yesterday. First time for ages I've had that feeling.
Running 4:27 [2] 0.88 km (5:03 / km)
shoes: Brooks 4
https://www.google.co.uk/webhp?sourceid=chrome-ins...
Running 1:51 [2] 0.35 km (5:17 / km)
shoes: Brooks 4
Orienteering 12:05 [2] 2.29 km (5:17 / km)
shoes: Brooks 4
Boring map but had added lots of barriers to make it a bit more interesting.
Running 2:39 [2] 0.52 km (5:06 / km)
shoes: Brooks 4
Thursday May 5, 2016 #
Running 13:41 [2] 2.62 km (5:13 / km)
shoes: Brooks 4
Drills 19:00 [1]
Running 5:38 [4] 1.6 km (3:31 / km)
shoes: Asics
Running 10:00 [5] 3.6 km (2:47 / km)
shoes: Asics
Aiming for 1.40 average. 3 mins off.
Plus took some sprint maps and immediately after each rep drew routes for ~6 controls.
1.40
1.39
1.39
1.40
1.40
1.43
Was a little windy between 250-400 and seemed a bit stronger on the last one although maybe that was the tired legs talking. Ran 31/64 for first rep 200/400 which was too quick so backed off a bit on the last 200. Reps 2-5 was 33/34 so more even.
Intention was then to do 4x100m. Did 1 and started 2 but calves were cramping so bailed.
Running 15:00 [2] 2.66 km (5:38 / km)
shoes: Brooks 4
Wednesday May 4, 2016 #
Running 38:38 [2] 7.82 km (4:56 / km)
shoes: Brooks 4
Running 21:41 [2] 4.29 km (5:03 / km)
shoes: Brooks Cascadia 5
Running 2:43 [2] 0.43 km (6:19 / km)
shoes: Oroc 280 no.3
Orienteering 28:50 [3] 4.69 km (6:09 / km)
shoes: Oroc 280 no.3
Bit odd as the last event here was only 2 months ago.
Brain needs extra training so as well as doing the actual course took another map of a sprint race from Norway last week. So as well as executing the current control in Delamere had to plan the next leg in delamere and the corresponding leg on the extra map. Worked well as the Delamere course was more like a control pick so the session felt intense. Had to stop a couple times at controls to plan even at a relatively steady speed.
Tuesday May 3, 2016 #
Note
Training and racing over last month has been going well and felt like I was improving and increasing consistency. Physically felt good this weekend but now in the process of working out why it fell apart technically.
Qualifier
Lost too much time in first section. Could have pulled it back in campus like section but not fluid enough. Then so occupied thinking about whether I could cross marsh lost focus on what I should have been doing and missed short leg.
Relay
Started really well and made contact with the back of the chasing group which started 30s ahead. But then didn't set map properly running through run through, ran a few metres in wrong direction, stopped, checked compass, corrected, caught Swiss guy i'd been with for a few controls and then punched wrong gaffle. Started running to next control, didn't make sense then realised what I'd done.
Running 1:00:02 [2] 11.36 km (5:17 / km)
shoes: Brooks 4
Running 31:30 [2] 6.64 km (4:45 / km)
shoes: Brooks 4
Monday May 2, 2016 #
Running 18:26 [2] 3.74 km (4:56 / km)
shoes: Brooks 4
Running 10:08 [2] 2.0 km (5:04 / km)
shoes: Brooks 4
Running 4:59 [4] 1.38 km (3:37 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 16:50 [5] 4.5 km (3:44 / km)
shoes: Inov8 X-Talon 190 no.3
Sprint Relay
Trzebnica - Rynek
Team 2
Jess - Me - Dave - Hollie
Went out in 15th, 45s down on leaders but with a string of people over that time.
A part from having to stop to find start triangle on map flowed really well through first 9 controls. No splits at time of writing but had gained 10s on leaders by number 9 looking at tv footage (probably due to slightly shorter gaffle. At this point was also just behind Russian who finished 4th, 5s behind 2nd... Followed him through a gate on way to 10 then realised it wasn't route I was planning on taking, looked at map but couldn't see a way through to control on this route. So turned around and went my planned route. Probably lost 15s+ due to mistake + worse routechoice.
There was a map flip on run through. Not sure how but got map 90 degrees wrong way round when I turned over. Started running wrong way to next control but realised quickly and corrected. But in my haste to catch the swiss guy I'd been with didn't look at control circle properly and punched wrong control. Got half way to next control thinking something seemed a bit odd before realising.
http://worldcup2016.pl/live-center/
http://livestream.com/accounts/8712572/events/5293... from 26.35
http://liveresultat.orientering.se/followfull.php?... 2
Running 12:36 [2] 2.22 km (5:41 / km)
shoes: Brooks Cascadia 5