Training Log Archive: jedIn the 7 days ending Jul 22, 2018:
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Sunday Jul 22, 2018 #
Running warm up/down 42:34 [3] 6.84 km (6:13 / km)
shoes: Asics Gel Hyper Speed 6
Grangemouth inc. drills.
Orienteering race 14:28 [5] 3.61 km (4:00 / km)
shoes: Asics Gel Hyper Speed 6
Back to the good start again. Almost didn't see the control at 2 so minor panic. Then took the wrong gap to 3 and had to double check as it seemed too small so lost a few secs. Worked hard to 4, committed well keeping ahead but another brief panic when couldn't see the control. Wrong route to 5 and 6. Simple route to 7 which I think was right for me. Wrong route to 8. Good to 10. Wrong route to 12, 13, 16 and 17 (too simple?)....bit of a theme going on. I didn't feel like I'd had that bad a run when I finished so felt a little disappointed with result (15th) but had a good chat with Charlotte and we realised a lot of the routes looked 50:50 but on closer analysis were more like 55:45 and managed to pick the 55 one almost every time which adds up. I had some really good splits and in amongst this competition this is really encouraging as it's a big step forward. Also got to remember for most of these girls WOC is in a couple of weeks so they're probably in their best shape, whereas I'm leaving that peak for alter in the season. Feeling physically a lot better than Belgium/Denmark too which shows probably was just lacking B12. Great weekend and while I've lots to think about, taking lots of positives too.
Saturday Jul 21, 2018 #
Running warm up/down 38:03 [3] 6.09 km (6:15 / km)
shoes: Saucony Kinvara TR2
Denny - race 1, inc. drills.
Orienteering race 13:52 [5] 3.18 km (4:22 / km)
shoes: Saucony Kinvara TR2
First 16 controls in housing scheme, didn't always take the best routes but found the flow from the training over the past two days. Flow broken a bit when started to catch those in front but remained more focused and in control than previously. Little errors crept in 10 and 12. Caught girl in front at 16 and think that influenced me to take the rough rather than path option (I never actually managed to pass in the end!). Looked far to much for the best running rather than committing. I lost at least 15secs on this leg, some through route and some through execution. Lacked confidence over the next few legs but thankfully no more places. I can do this so need to be more confident in my ability and try to remain confident when catching others. Finished 13th which was reasonably good in this field but through away a few places when the course changed from tarmac to rough! Enjoyed it and first part encouraging.
Running warm up/down 31:37 [3] 4.62 km (6:51 / km)
shoes: Saucony Kinvara TR2
Denny, race 2 - inc. drills.
Orienteering race 16:17 [5] 3.6 km (4:31 / km)
shoes: Saucony Kinvara TR2
Bad start, first time for a while (+40secs). My usual process didn't work when there was nothing big and obvious i.e. a building. I let the "I'm not good at the rough stuff" take over before I even started. If doing it again I'd go really safe, which is what I did for 2 and was ok. Hadn't really had a chance to plan the long leg but decided to go for the underpass and take it from there. Not sure I got the best route as did a bit of scrambling through brambles. 5 came up a bit quicker than expected so didn't commit. Fine through the control pick bit which played to my strengths. Had spotted all but one of the traps to 12 so briefly ran in the wrong direction (10secs). Not sure about route on 13. Never found the flow I had this morning so always felt I was playing catch up and therefore took poor routes. Finished 16th. Still need to find a way of being comfortable making these long route choice decisions. The positives are that I reset and managed to orienteering properly to 2 after blowing it on 1 (despite my mistake being filmed by GG...).
Friday Jul 20, 2018 #
Orienteering 25:21 [3] 4.37 km (5:48 / km)
shoes: Saucony Peregrine 7
Hallglen. Map memory. Decided to do this first so couldn't use any prior knowledge. The first few went fine but on number 5 I decided not to go the really simple route and had to come back and try again. I struggled again on the next few and had to come back again on 9 but identified it was the last part I was losing confidence on and forgetting so tried to ensure I had a good plan all the way on the final few and it went well again. Afterwards I was annoyed as this went badly as had "failed" on a few but Dad reminded me that errors in training are positive as can improve. I also didn't see what the point in this was in relation to my actual racing as seemed very artificial so had a good chat with Chris (after a sort of argument with Dad) - I'm not expected to remember the entirety of a long complex leg but this session was training my memory as such so that I can remember more and know the important things to look for, therefore in a race I will use this technique in a way. I was then much happier that this session had done some good.
Orienteering 4:07 [5] 0.96 km (4:17 / km)
shoes: Saucony Peregrine 7
Hallglen. Route choice part 1. Head to head against Dad. Forced me to be less hesitant. Again went well and managed to break away. Subconsciously found myself using "map memory" as was definitely had head in the map a lot less. Missed one route but never stressed and always committed to one I was on.
Orienteering 4:57 [4] 1.14 km (4:21 / km)
shoes: Saucony Peregrine 7
Hallglen. Route choice part 2, solo. Less pressure but same process and made pretty good route choices without hesitation.
Orienteering 24:20 [3] 3.41 km (7:08 / km)
shoes: Saucony Peregrine 7
Hallglen. Line course. I wondered what I could get out of this session since following accurately with head in the map is something I'm good at and trying to get away from. Chris recommended that Dad and I went together with one person in front doing the line course, the other following along and at some point telling the other to put the map away to see how long could keep going. This brought in a element of planning ahead but only at the point it was possible. Did the first half like this and then second half solo. It was very interesting and forced simplification and by the end I felt really in control, flowing, moving a lot quicker. Good session and best use of a line course for me - definitely a session I'd do again.
Running warm up/down 6:46 [3] 0.99 km (6:50 / km)
shoes: Saucony Peregrine 7
Wee warm down jog with Mum into Callendar Park. Another good day. Left all eating until after today and less high intensity so feeling better and hungry by the end.
Cycling 17:14 [2] 6.57 km (2:37 / km)
shoes: Nike
I bought a bike...and successfully cycled it home! Excited for x-training to not necessarily mean sitting in a gym.
Thursday Jul 19, 2018 #
Running warm up/down 8:48 [3] 1.48 km (5:57 / km)
shoes: Asics GT-1000 4 (2)
AM Grangemouth 1.
Orienteering 12:37 [4] 2.55 km (4:57 / km)
shoes: Asics GT-1000 4 (2)
Starts training. First one a bit scrappy due to not knowing descriptions so built this into rest. Not normally a problem as always check my descriptions in the box and wasn't a problem for the remainder. I have a good start strategy and it worked well, really tried to reduce the unnecessary looks at the map and this went well. Speeding up to almost overspeed by the end.
Running warm up/down 8:04 [3] 1.33 km (6:04 / km)
shoes: Asics GT-1000 4 (2)
AM Grangemouth 2.
Orienteering 12:51 [5] 2.96 km (4:20 / km)
shoes: Asics GT-1000 4 (2)
Map memory, just below race pace. Long leg, followed by two short legs, idea was to plan the short ones while running the long then not read the map on them. This was really good for my confidence and my generally orienteering as I managed well and allowed me to move quickly without hesitation. Really good session, need to remember this good feeling.
Running warm up/down 17:30 [3] 2.8 km (6:15 / km)
shoes: Asics GT-1000 4 (2)
PM Grangemouth 3. Had a break in a cafe after the first two sessions, even with a long time after eating (and not having actual lunch as planned to have this after the last session) my stomach was very unhappy. Sore warming up. Then felt sick/off my food for the rest of the day/next morning (had no lunch, salad dinner and not much breakfast in the 24hours following) but managed recovery drink. Managed to push hard through the session and do it properly at least but that's probably what made it worse for the rest of the day.
Orienteering 6:28 [3] 1.19 km (5:26 / km)
shoes: Asics GT-1000 4 (2)
Part 1 of visualisation. Focus on doing the exercise properly rather than speed.
Orienteering 5:18 [5] 1.29 km (4:07 / km)
shoes: Asics GT-1000 4 (2)
Part 2, shadowed by Dad who was meant to have the go-pro on but had failed at charging it. Idea was to put it all together again at speed, trying to look at the map less while still maintaining flow. Managed to ignore the sick feeling for one last session and not get put off too much by dog I passed multiple times. Good orienteering, took a few risks and maybe not all the best routes but again a good feeling. Generally pleased with how this went. Really positive and enjoyable day for me, feel like I've made progress so hope this continues.
Wednesday Jul 18, 2018 #
Running warm up/down 20:00 [3] 3.5 km (5:43 / km)
shoes: Asics GT-1000 2
Easy day but had to run home from the class still. Wee detours at both end due to roadworks but kept it easy.
Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2
Yoga 35:00 [0]
Hips/ITB particularly tight before but eased of a lot with this.
Spinning 45:00 [3]
shoes: Asics GT-1000 2
Staying off the legs, easy with Rona for company.
Tuesday Jul 17, 2018 #
Running warm up/down 32:14 [3] 5.67 km (5:41 / km)
shoes: Asics GT-1000 4 (2)
Track and back inc. drills. ITB tight.
Running intervals 27:36 [5] 6.06 km (4:33 / km)
shoes: Asics GT-1000 4 (2)
5x1km (2mins) with Laura on the track. Finally a positive feeling again and just in time as was worrying slightly about the 5000m. Running quicker than expected despite the wind, tried to be sensible and plan was just to sit in and not go mental but I'm not very good at that. Ended up sitting in for 700m comfy then pushing on ahead as felt strong to end, realised this was actually quite good race practice so went with it and worked quite well to push each other on. Happy, easy day tomorrow though.
Running intervals 9:43 [4] 0.75 km (12:57 / km)
shoes: Asics GT-1000 4 (2)
4x60m (3mins) keeping speed in the legs.
Monday Jul 16, 2018 #
Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2
Strength and Conditioning 1:00:00 [3]
Slightly tweaked session but still with the same focus.
Running 25:43 [3] 4.77 km (5:23 / km)
shoes: Asics GT-1000 4
Just kept it nice and short tonight as minimising the extra running at the start of the week so can get the most out of Sprint Scotland training and races.