Training Log Archive: BashmanIn the 31 days ending Oct 31, 2013:
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Thursday Oct 31, 2013 #
6 PM
Road 4:24 [2] 1.0 km (4:24 / km) +15m 4:06 / km
shoes: Inov-8 Road-Xtreme 208
WU
S+C/Drills/Plyo/Flex 41:00 [3]
shoes: Inov-8 Road-Xtreme 208
Really good session, focusing mainly on conditioning and then some plyometrics. 16 mins of stretching to top things off and feeling knackered (the good kind) now.
Wednesday Oct 30, 2013 #
Note
Was going to stick in another session but got a bit busy and I realised that there's no point rushing back into doing double-days.
7 AM
Road warm up/down 5:30 [2] 1.15 km (4:47 / km) +20m 4:24 / km
shoes: Inov-8 F-lite 230
WU - felt weird to run. Chilly morning too with the first signs of frost.
S+C/Drills/Plyo/Flex 21:00 [4]
shoes: Inov-8 F-lite 230
Really high quality session this morning, beginning to build up some new Strength and Plyometric work now.
Did the regular strength stuff, but slightly increased the volume. So 4 sets of 10, 15, 20, and finally 12 squats with 3 sets of 15 ankle bounces in between. Then 3 x 12 of shoulder shrugs with 'A' position bench jumps in between. Then 3 sets of Shrug/Clean/Shrug/Clean with an extra pair on the third and some more plyo bench stuff in between.
Then 5 minutes of stretching and home.
Did the regular strength stuff, but slightly increased the volume. So 4 sets of 10, 15, 20, and finally 12 squats with 3 sets of 15 ankle bounces in between. Then 3 x 12 of shoulder shrugs with 'A' position bench jumps in between. Then 3 sets of Shrug/Clean/Shrug/Clean with an extra pair on the third and some more plyo bench stuff in between.
Then 5 minutes of stretching and home.
Tuesday Oct 29, 2013 #
Note
(rest day)
Just resting, back at school now too. might start some s+c tomorrow.
End of season blues, no running until Saturday and then a very easy week after the weekend too.
End of season blues, no running until Saturday and then a very easy week after the weekend too.
Monday Oct 28, 2013 #
Note
(rest day)
Travelling after 3 hours of sleep
Sunday Oct 27, 2013 #
9 AM
Orienteering race 30:03 [5] 6.3 km (4:46 / km) +180m 4:10 / km
shoes: Inov-8 X-Talon 190
EYOC 2013 - Relay - M18 - 5.6km - 180m climb - 4th on 1st, 8th overall, DSQ as a team
Even before I started, I could tell this was going to be a lot of fun and that I was going to enjoy myself. Sat on the toilet as the information about the run in was said as well as performed. Didn't matter, I had done everything in my routine and before I knew it, I had been called up and rather weirdly, lined up between Ireland and France...
A nice clean start, no one dared to cheat. Some maniac in a cap sprinted off whilst everyone else chased. It felt like a corss country race and I didn't like it, but as soon as we hit terrain, everyone slowed. I saw slowed but still running at a fairly fast tempo pace. Straight was great to number one. It was earily quite running though, everyone wasn't even breathing deeply yet and were on their tip toes. The pussies, which was all but the French and myself bounced off the path. But we went straight and arrived in the front pack. Staright off to 2, and I don't remember much at all apart from ditching the Swedish runner, which was motivating. I was stuck in 2nd behind the Fin going to 3. He thought round was sound but I couldn't even see a round route at the time so thought, great - go straight and led a pack out into the green (sorry for the rhymes). It was a bit of a fight but we had a great attackpoint off the green into 3, just as the Fin was arriving. The control didn't work and he head butted me coming back to try again. Two ridiculous seconds went by, BEEP, and the fight began again. There was a nice train going into 4 and I was stuck quite happily in 3rd. I lead the way with the French up to 5 only to branch off to punch first at my control.
Motivated heading to 6 but at the same time worried. I had previously said that I wanted to finish in the main pack, but preferably not lead any of the way, and yet here I was leading. I slowed the desperate burst down to the green stream to seak re-assurance. Got some and chased the French down a windy path and up to 6. Punched first on my gaffle again and the headed to 7 slightly lost chasing a ridiculously quick Belgium (I kid you not) runner. Luckily, after hitting the wrong control, I saw my control and led the chasing group, behind the leading Belgium runner, to number 8.
The Fin was sticking to me like glue, we went round and no one dared trying to go through the green. First to number 8 which was a gaffled control again and then took what I though was the lead to number 9. I felt pretty amazing but my pace was falling. Number 9 was easy, but just before we got there, Belgium came from no where and we all chased him down. I let the Fin lead to 10 whilst I recovered for a bit, only to challenge everyone to 11. This was my biggest mistake, as I got stuck in gorse for around 15s. However, I think everyone else did too as we all came to the control together again. I was slightly behind running through easy controls 12 and 13. I had to be a gentleman punching at 13 and that's the only reason why I hit spectator in 5th. The British section of the crowd notified me on my place like I asked and I continued through the last loop.
We went through the crossing and I was wondering why no one was cutting in. I then remember I was doing a relay and cut into my control, with the Fin following, before chasing the rest down again who had a nicer gaffle. Small hesitation at 16 but the rest of the leaders led me in, along with 17 and 18 which were both very easy. I spotted the finish in site on my map, and I realised the others had a longer gaffle. My sprint finish started with 500m left to go and I followed the train into the finish and changeover in 4th, 6s behind the winner and most importantly in the front pack. My part was over, I had done what was expected of a first leg runner, and also had gained back some respect after last year's disaster in France.
Unfortunately Joe had a bad run and Dane failed to punch his map at a broken control. But it was still a win for me. I feel like we are now even after last year and we are still such a strong team together. I did some researching on the JWOC website and figured out that a lot of the people I beat had come top 50 in the long. The Fin that had latched on to me a lot of the way round had come 44th. Therefore, a major win for me and hopefully some turned heads too. A successful EYOC and looking forward to resting.
http://eyoc2013.fpo.pt/files/Results/EYOC2013Relay... - Splits
https://drive.google.com/folderview?id=0B5be1b1Sze... - All controls map
http://www.ori-live.com/go-live/eyoc2013day3.aspx - Live - 2nd at first radio.
https://www.facebook.com/photo.php?fbid=6144659819... - In the zone
https://www.facebook.com/photo.php?fbid=1015193011... - the start
https://www.facebook.com/photo.php?fbid=2241917610... - the following Fin
https://www.facebook.com/photo.php?fbid=4161881651... - finish
Even before I started, I could tell this was going to be a lot of fun and that I was going to enjoy myself. Sat on the toilet as the information about the run in was said as well as performed. Didn't matter, I had done everything in my routine and before I knew it, I had been called up and rather weirdly, lined up between Ireland and France...
A nice clean start, no one dared to cheat. Some maniac in a cap sprinted off whilst everyone else chased. It felt like a corss country race and I didn't like it, but as soon as we hit terrain, everyone slowed. I saw slowed but still running at a fairly fast tempo pace. Straight was great to number one. It was earily quite running though, everyone wasn't even breathing deeply yet and were on their tip toes. The pussies, which was all but the French and myself bounced off the path. But we went straight and arrived in the front pack. Staright off to 2, and I don't remember much at all apart from ditching the Swedish runner, which was motivating. I was stuck in 2nd behind the Fin going to 3. He thought round was sound but I couldn't even see a round route at the time so thought, great - go straight and led a pack out into the green (sorry for the rhymes). It was a bit of a fight but we had a great attackpoint off the green into 3, just as the Fin was arriving. The control didn't work and he head butted me coming back to try again. Two ridiculous seconds went by, BEEP, and the fight began again. There was a nice train going into 4 and I was stuck quite happily in 3rd. I lead the way with the French up to 5 only to branch off to punch first at my control.
Motivated heading to 6 but at the same time worried. I had previously said that I wanted to finish in the main pack, but preferably not lead any of the way, and yet here I was leading. I slowed the desperate burst down to the green stream to seak re-assurance. Got some and chased the French down a windy path and up to 6. Punched first on my gaffle again and the headed to 7 slightly lost chasing a ridiculously quick Belgium (I kid you not) runner. Luckily, after hitting the wrong control, I saw my control and led the chasing group, behind the leading Belgium runner, to number 8.
The Fin was sticking to me like glue, we went round and no one dared trying to go through the green. First to number 8 which was a gaffled control again and then took what I though was the lead to number 9. I felt pretty amazing but my pace was falling. Number 9 was easy, but just before we got there, Belgium came from no where and we all chased him down. I let the Fin lead to 10 whilst I recovered for a bit, only to challenge everyone to 11. This was my biggest mistake, as I got stuck in gorse for around 15s. However, I think everyone else did too as we all came to the control together again. I was slightly behind running through easy controls 12 and 13. I had to be a gentleman punching at 13 and that's the only reason why I hit spectator in 5th. The British section of the crowd notified me on my place like I asked and I continued through the last loop.
We went through the crossing and I was wondering why no one was cutting in. I then remember I was doing a relay and cut into my control, with the Fin following, before chasing the rest down again who had a nicer gaffle. Small hesitation at 16 but the rest of the leaders led me in, along with 17 and 18 which were both very easy. I spotted the finish in site on my map, and I realised the others had a longer gaffle. My sprint finish started with 500m left to go and I followed the train into the finish and changeover in 4th, 6s behind the winner and most importantly in the front pack. My part was over, I had done what was expected of a first leg runner, and also had gained back some respect after last year's disaster in France.
Unfortunately Joe had a bad run and Dane failed to punch his map at a broken control. But it was still a win for me. I feel like we are now even after last year and we are still such a strong team together. I did some researching on the JWOC website and figured out that a lot of the people I beat had come top 50 in the long. The Fin that had latched on to me a lot of the way round had come 44th. Therefore, a major win for me and hopefully some turned heads too. A successful EYOC and looking forward to resting.
http://eyoc2013.fpo.pt/files/Results/EYOC2013Relay... - Splits
https://drive.google.com/folderview?id=0B5be1b1Sze... - All controls map
http://www.ori-live.com/go-live/eyoc2013day3.aspx - Live - 2nd at first radio.
https://www.facebook.com/photo.php?fbid=6144659819... - In the zone
https://www.facebook.com/photo.php?fbid=1015193011... - the start
https://www.facebook.com/photo.php?fbid=2241917610... - the following Fin
https://www.facebook.com/photo.php?fbid=4161881651... - finish
Path/Terrain 10:00 [2] 1.8 km (5:33 / km) +30m 5:08 / km
shoes: Inov-8 X-Talon 190
WU
Saturday Oct 26, 2013 #
9 AM
Path/Terrain 23:00 [2] 4.0 km (5:45 / km) +40m 5:29 / km
shoes: Inov-8 X-Talon 190
WU/D
10 AM
Orienteering race 42:15 [5] 8.2 km (5:09 / km) +180m 4:39 / km
shoes: Inov-8 X-Talon 190
EYOC 2013 - Long - M16 - 7.2km - 180m climb - 11th by 4:50 to Olli
After the sprint I felt a bit lost. I had expected a much better result and now struggled to refocus for the long. I didn't have a lot of motivation, but was nicely reminded from coaches about the six day and recent Welsh champs so I got to the right mindset eventually... Warming up felt absolutely awful. I felt like throwing up and my legs were pretty week. I expected the worst but gave it my all nevertheless.
The start line came, and I lined up with a Russian m18, who knew me from playing pool the night before. We wished each other good luck and raced to the start kite. By now my sick feeling had completely disappeared and I was feeling awesome again. I got ahead of the Russian on the hill and followed the ridge into number one. Spotted it here and spiked it. I let out a smile as I exited poorly but then refocused. I was absolutely loving it now and I had a great plan going to 2. The plan changed as I was heading down the long leg but I had a lot of time to think and I began to focus on catching and latching a Czech and Serbian who started 2 and 4 minutes ahead. Round the left of the OOB the terrain got a bit bushy but gladly it stopped and I followed a train into 2, one of them being my Czech goal (who I later saw had come 8th in the sprint). I put on the chase without navigating and lost him. Had to relocate and decided to risk it going through the dark green stream. I got a bit stuck but it was nothing worse than Scottish light green... Popped out to a see a fantastic site, the Czech and number 3 behind him (my control not a new kind of excrement).
The chase was on. I challenged his route and followed the line to 4 whilst he clung to the path. I really need to rid this bad habit of challenging but I made the right choice that I deduced from the hours of geeking. In this area, straight is great (unless it goes through green/OOB). I caught him up a bit when he finally headed into the terrain and we ran together into 4, although I opened up a gap and caught the Serbian at the same time. I dropped him very quickly and swerved by the drinks point to chuck some water on myself, feeling fine otherwise but the sun was baring down. A beautiful line led me into 5, the green and hashing was very helpful, but the girl standing at the control was not. I assumed she was looking for the same control and that she was lost (she was in fact lost but looking for a different control). I spent what felt like a minute (although I only lost half) checking out various other knolls before realising my stupidity. The train was catching but it was full speed ahead for me going to 6.
I knew my mistake before even making it. I had shot off too fast on a difficult control and I was going to waste more time. I skewed too far right and by the time (after losing 30s) I got to the control I was racing the Czech again. Poor direction to 7, an extremely easy control but I lost 20s and probably annoyed the following Czech a bit. Flew through spectator with Adam (the Czech) and we followed a trail of girls into number 9. 10 was my biggest disaster. Adam stuck to my shoulder as I was set to nail the control but I don't know how anyone could have read that 1:15 detail... We ran around for almost 2 minutes before finding it. Short leg to 11 and I told Adam to speed up on this easy leg. We probably averaged sub 4 on this leg and I ripped seconds off a lot of the leaders. Continued this motivation to 13, 14 and the finish, all pretty simple legs. I dare say that without his shouting motivation at me we might not have come in the places we did.
With all my mistakes added up, I can declare 4 minutes in lost time, 3 of which was just extremely stupid mistakes and around 2 minutes for number 10 alone. I was 24s bloody, annoying, irritating and short seconds from that 6th place. A good split at 10 would have got me a 4th place. You can all probably imagine my rage, especially if I hadn't somehow lost 3 seconds on the run in and had come in 10th, or maybe faught some girls at the controls before, gained another 3 seconds, and be 9th, or hadn't doubted to 7 and come in 6th.
These are all ifs but I really shouldn't complain with an 11th place finish. I still think it's completely ridiculous that 8 people managed to finish within 45s of each other on an expected winning time of 45 minutes course (Olli won with 37, I bet the planner's embarrassed). I think it's even more ridiculous that I was at the back end of a 3-people-within-6-seconds group that cost me top 10, and that I lost a place on the run in. However, it will still be seen as a good result so I'm happy. Even though watching the prize giving was slightly demolishing, I can say that Olli is going to have a very had time keeping up his dominance, and that I've had a heck of a good season.
After today's run I was keen to get some momento from EYOC on the relay, and after running maybe 6 first legs this year, I was ready for this next one, even if it was packed full of JWOC M18s.
http://eyoc2013.fpo.pt/files/LongaResultadosParcia... - The first few splits
https://docs.google.com/file/d/0B5be1b1Sze1kOEZtRU... - Map
http://www.ori-live.com/go-live/eyoc2013day2.aspx - Live, 5th at first radio (4), 8th at preSP (7) and SP (8)
https://www.facebook.com/photo.php?fbid=4161656818... - Some fab heel striking at Spectator
After the sprint I felt a bit lost. I had expected a much better result and now struggled to refocus for the long. I didn't have a lot of motivation, but was nicely reminded from coaches about the six day and recent Welsh champs so I got to the right mindset eventually... Warming up felt absolutely awful. I felt like throwing up and my legs were pretty week. I expected the worst but gave it my all nevertheless.
The start line came, and I lined up with a Russian m18, who knew me from playing pool the night before. We wished each other good luck and raced to the start kite. By now my sick feeling had completely disappeared and I was feeling awesome again. I got ahead of the Russian on the hill and followed the ridge into number one. Spotted it here and spiked it. I let out a smile as I exited poorly but then refocused. I was absolutely loving it now and I had a great plan going to 2. The plan changed as I was heading down the long leg but I had a lot of time to think and I began to focus on catching and latching a Czech and Serbian who started 2 and 4 minutes ahead. Round the left of the OOB the terrain got a bit bushy but gladly it stopped and I followed a train into 2, one of them being my Czech goal (who I later saw had come 8th in the sprint). I put on the chase without navigating and lost him. Had to relocate and decided to risk it going through the dark green stream. I got a bit stuck but it was nothing worse than Scottish light green... Popped out to a see a fantastic site, the Czech and number 3 behind him (my control not a new kind of excrement).
The chase was on. I challenged his route and followed the line to 4 whilst he clung to the path. I really need to rid this bad habit of challenging but I made the right choice that I deduced from the hours of geeking. In this area, straight is great (unless it goes through green/OOB). I caught him up a bit when he finally headed into the terrain and we ran together into 4, although I opened up a gap and caught the Serbian at the same time. I dropped him very quickly and swerved by the drinks point to chuck some water on myself, feeling fine otherwise but the sun was baring down. A beautiful line led me into 5, the green and hashing was very helpful, but the girl standing at the control was not. I assumed she was looking for the same control and that she was lost (she was in fact lost but looking for a different control). I spent what felt like a minute (although I only lost half) checking out various other knolls before realising my stupidity. The train was catching but it was full speed ahead for me going to 6.
I knew my mistake before even making it. I had shot off too fast on a difficult control and I was going to waste more time. I skewed too far right and by the time (after losing 30s) I got to the control I was racing the Czech again. Poor direction to 7, an extremely easy control but I lost 20s and probably annoyed the following Czech a bit. Flew through spectator with Adam (the Czech) and we followed a trail of girls into number 9. 10 was my biggest disaster. Adam stuck to my shoulder as I was set to nail the control but I don't know how anyone could have read that 1:15 detail... We ran around for almost 2 minutes before finding it. Short leg to 11 and I told Adam to speed up on this easy leg. We probably averaged sub 4 on this leg and I ripped seconds off a lot of the leaders. Continued this motivation to 13, 14 and the finish, all pretty simple legs. I dare say that without his shouting motivation at me we might not have come in the places we did.
With all my mistakes added up, I can declare 4 minutes in lost time, 3 of which was just extremely stupid mistakes and around 2 minutes for number 10 alone. I was 24s bloody, annoying, irritating and short seconds from that 6th place. A good split at 10 would have got me a 4th place. You can all probably imagine my rage, especially if I hadn't somehow lost 3 seconds on the run in and had come in 10th, or maybe faught some girls at the controls before, gained another 3 seconds, and be 9th, or hadn't doubted to 7 and come in 6th.
These are all ifs but I really shouldn't complain with an 11th place finish. I still think it's completely ridiculous that 8 people managed to finish within 45s of each other on an expected winning time of 45 minutes course (Olli won with 37, I bet the planner's embarrassed). I think it's even more ridiculous that I was at the back end of a 3-people-within-6-seconds group that cost me top 10, and that I lost a place on the run in. However, it will still be seen as a good result so I'm happy. Even though watching the prize giving was slightly demolishing, I can say that Olli is going to have a very had time keeping up his dominance, and that I've had a heck of a good season.
After today's run I was keen to get some momento from EYOC on the relay, and after running maybe 6 first legs this year, I was ready for this next one, even if it was packed full of JWOC M18s.
http://eyoc2013.fpo.pt/files/LongaResultadosParcia... - The first few splits
https://docs.google.com/file/d/0B5be1b1Sze1kOEZtRU... - Map
http://www.ori-live.com/go-live/eyoc2013day2.aspx - Live, 5th at first radio (4), 8th at preSP (7) and SP (8)
https://www.facebook.com/photo.php?fbid=4161656818... - Some fab heel striking at Spectator
Friday Oct 25, 2013 #
3 PM
Path/Terrain warm up/down 25:00 [2] 4.0 km (6:15 / km) +30m 6:01 / km
shoes: Inov-8 F-lite 230
Good long WU with loads of drills, actually ran out of ideas by the end.
Very Short WD because I was a little bit lost as to what had happened. Managed to have a chat with Olli Ojanaho though. He said he lost 20s, liar...
Very Short WD because I was a little bit lost as to what had happened. Managed to have a chat with Olli Ojanaho though. He said he lost 20s, liar...
4 PM
Orienteering race 12:23 [5] 2.53 km (4:54 / km) +102m 4:04 / km
shoes: Inov-8 F-lite 230
EYOC 2013 - Sprint - 1.78km, 2.5km optimum - 100m climb - 12th, 1:18 behind 1st
I came into the competition wanting to smash every day, and hopefully be consistent, but even so I felt that my biggest chance laid in the sprint. I believed this until I was told my position upon finishing day 1.
16:16, my start time and also good omen number 3. The first two good omens happened two days before the sprint. At first we all witnessed a rainbow appear with its end placed perfectly on the assembly area by the castle and on the same day I had nailed a sprint course nicely suggested by Liz. Basically, I thought that would make today be my day.
After what felt like a year of doing drills (I decided to do loads to recreate the Lossiemouth Sprint scenario, the best sprint I've ever done) I was on the start line highly motivated and raring to go. The start line was just as I pictured it from the many hours of geeking and the start kite was were I had expected it to be. With 2 seconds to go, the Swedish M18 sped off but I managed not to be too distracted and instead set off at the long beep, picked up the map, and was delighted to see that the first control was where I had planned it to be. I hardly had to read my map and I was on my way to 2 pretty soon. Very small hesitation because the underpass was a lot lower than what I had pictured, but got there soon only losing 1 or 2 seconds. Out to 3 it was like I was in the Google Streetview car, literally, as a stupid car had parked right in front of the control so I slid over it's bonnet to get there.
Had pre-planned 4, I knew they would try to catch us out and I knew which was was shorter. Round the right for sure. Same thing happened to 5 and I took the stairs, although it wasn't quite as I had pictured, it was still faster. Arguably a route choice error to 6, I decided that giving myself a break would be best so took a safe option, and might have lost a few seconds. Up to 7 I spotted a Swiss flag attached to the chains right next to the control. How the hell did they know where to fly that...?! Anyway carried on to make a silly mistake. Raced the Swede that I started with and took the wrong alley just before the control. Feel like I wasted 10 seconds but it doesn't seem like that at all. However the split times are completely messed up...
A nice breather to 9 and then caught my 1 and 2 minute men up to 10 (I think). Sat in behind only to strike going to 11 and lead a nice train. Got onto the main street to meet a million american tourists. I shouted MOVE at the top of my voice and they all ran aside and pressed themselves into the walls, and the train led on. Struggled climbing the steps to 12 but I'm still unsure as to whether I lost time or not. Bad route choice to 13 but the train followed so I was still motivated. Up to 14, knew exactly what I was looking for and then another poor decision to 15, as I didn't spot the high wall. I should probably say now that at this point, I thought that I had maybe dropped 10s max, and I was almost sure I was going to be on the podium today. Finished like I guessed I would, sure that I had nailed it.
I then went on to ask Callum where I was... 10th, but how!? Demotivation begun here as I dropped a further 2 more places. What had happened?!
It was only until I actually wrote this entry now that I can actually realise where I lost all the time. On my warm down I blamed it on bad stair legs, which is true, but it wouldn't have cost me top 6, which I was 23s off, if I had been a little bit more clean...
http://eyoc2013.fpo.pt/files/SprintResultadosGerai... - Results
https://docs.google.com/file/d/0B5be1b1Sze1kSDJaNW... - Map
I came into the competition wanting to smash every day, and hopefully be consistent, but even so I felt that my biggest chance laid in the sprint. I believed this until I was told my position upon finishing day 1.
16:16, my start time and also good omen number 3. The first two good omens happened two days before the sprint. At first we all witnessed a rainbow appear with its end placed perfectly on the assembly area by the castle and on the same day I had nailed a sprint course nicely suggested by Liz. Basically, I thought that would make today be my day.
After what felt like a year of doing drills (I decided to do loads to recreate the Lossiemouth Sprint scenario, the best sprint I've ever done) I was on the start line highly motivated and raring to go. The start line was just as I pictured it from the many hours of geeking and the start kite was were I had expected it to be. With 2 seconds to go, the Swedish M18 sped off but I managed not to be too distracted and instead set off at the long beep, picked up the map, and was delighted to see that the first control was where I had planned it to be. I hardly had to read my map and I was on my way to 2 pretty soon. Very small hesitation because the underpass was a lot lower than what I had pictured, but got there soon only losing 1 or 2 seconds. Out to 3 it was like I was in the Google Streetview car, literally, as a stupid car had parked right in front of the control so I slid over it's bonnet to get there.
Had pre-planned 4, I knew they would try to catch us out and I knew which was was shorter. Round the right for sure. Same thing happened to 5 and I took the stairs, although it wasn't quite as I had pictured, it was still faster. Arguably a route choice error to 6, I decided that giving myself a break would be best so took a safe option, and might have lost a few seconds. Up to 7 I spotted a Swiss flag attached to the chains right next to the control. How the hell did they know where to fly that...?! Anyway carried on to make a silly mistake. Raced the Swede that I started with and took the wrong alley just before the control. Feel like I wasted 10 seconds but it doesn't seem like that at all. However the split times are completely messed up...
A nice breather to 9 and then caught my 1 and 2 minute men up to 10 (I think). Sat in behind only to strike going to 11 and lead a nice train. Got onto the main street to meet a million american tourists. I shouted MOVE at the top of my voice and they all ran aside and pressed themselves into the walls, and the train led on. Struggled climbing the steps to 12 but I'm still unsure as to whether I lost time or not. Bad route choice to 13 but the train followed so I was still motivated. Up to 14, knew exactly what I was looking for and then another poor decision to 15, as I didn't spot the high wall. I should probably say now that at this point, I thought that I had maybe dropped 10s max, and I was almost sure I was going to be on the podium today. Finished like I guessed I would, sure that I had nailed it.
I then went on to ask Callum where I was... 10th, but how!? Demotivation begun here as I dropped a further 2 more places. What had happened?!
It was only until I actually wrote this entry now that I can actually realise where I lost all the time. On my warm down I blamed it on bad stair legs, which is true, but it wouldn't have cost me top 6, which I was 23s off, if I had been a little bit more clean...
http://eyoc2013.fpo.pt/files/SprintResultadosGerai... - Results
https://docs.google.com/file/d/0B5be1b1Sze1kSDJaNW... - Map
6 PM
Path/Terrain warm up/down 10:30 [2] 2.2 km (4:46 / km)
shoes: Inov-8 F-lite 230
WD with the boys before a swim
Thursday Oct 24, 2013 #
Note
Been sprinting yesterday, modelling today, and now ready to be smashing tomorrow!
C • 2
2 PM
Orienteering 28:26 [3] 4.37 km (6:30 / km) +70m 6:01 / km
shoes: Inov-8 X-Talon 212
Model for the long/relay
Wednesday Oct 23, 2013 #
5 PM
Orienteering 18:29 [3] 3.65 km (5:04 / km) +70m 4:37 / km
shoes: Inov-8 F-lite 230
Sprint kindly provided by Liz
Tuesday Oct 22, 2013 #
1 PM
Road 6:01 [3] 1.35 km (4:27 / km) +25m 4:05 / km
shoes: Inov-8 Road-Xtreme 208
WU
S+C/Drills/Plyo/Flex 30:30 [3]
shoes: Inov-8 Road-Xtreme 208
20.5 mins of s+c
Then 10 mins of drills, took it as a warm up for the fartlek
Then 10 mins of drills, took it as a warm up for the fartlek
Road intervals 26:52 [4] 6.24 km (4:18 / km) +40m 4:10 / km
shoes: Inov-8 Road-Xtreme 208
First 3 minutes was warming up to the railway line, felt a bit drained for the core work and it was a bit miserable in the rain. Then for the next 14 mins, a 3.5km fartlek with intervals varying from 15s to 120s. I really felt great during the reps, and hardly needed any time to recover at all. So cut it short to 3.5k because I didn't want to blow that feeling. After that I just warmed down for 2km.
That's all the work done before EYOC now, which starts this Friday. Hopefully all my muscles and joints behave until then and the weather isn't too hot/rainy. Did 10 mins of stretching after and had a cold/hot/cold/hot cycle in the bath/shower to help ensure this, and I guess I'll just have to ignore the weather alltogether.
That's all the work done before EYOC now, which starts this Friday. Hopefully all my muscles and joints behave until then and the weather isn't too hot/rainy. Did 10 mins of stretching after and had a cold/hot/cold/hot cycle in the bath/shower to help ensure this, and I guess I'll just have to ignore the weather alltogether.
Monday Oct 21, 2013 #
Note
(rest day)
Sunday Oct 20, 2013 #
12 PM
Path/Terrain 15:16 [3] 2.54 km (6:01 / km) +10m 5:54 / km
shoes: Inov-8 X-Talon 190
WU - happy with this, threw in a lot of drills and felt a lot better than before.
WD - left this a bit late but still a decent one.
WD - left this a bit late but still a decent one.
Orienteering race 46:48 [4] 7.68 km (6:06 / km) +130m 5:37 / km
shoes: Inov-8 X-Talon 190
SOL 7 - Inchriach - Blue - 2nd, 2 mins behind Mark Nixon (1st M16)
Not too sure what I was doing to 1. I felt quite focussed at the start but I think I just set off too fast. Followed what I though was the marked ride on the left of the control but I think it was a different one and I ended up too far left. After almost 1.5 mins of faffing I found it, slightly disheartened. 10th split. However I had caught up Samuel and I always like a good chase so sped off to 2. maybe a bit too fast. Relocated at the open half way along and then smashed it with Samuel still sticking to me like glue, back up to 2nd now though.
Fast down to 3, easy following the rides in. Wasted that 1 second that Tam beat me by trying to talk Evie out of giving up on her course. Ah well.. Samuel still right behind me. Pre-planned 4 and decided to go right and pick up the path that would be a good attackpoint. Executed this well but the bend that I used as an attackpoint felt way too sharp so I lost some confidence. But relocated off the depressions and hit it well, picture was poor as it was to 1.
Then a long slog to 5. Just a runner's leg and it seemed to take ages. I curved right a bit to try and avoid the worst rough open but it didn't help at all. However by the time I got there, I had dropped Sam by sheer speed, the impossible had been done! Into the checkerboard for 6 and 7, spiked them really happily and spotted the best exit out of 7 to go to 8. Finally a best split, although the ride leading me into the control was very strange..
Another running leg to 9, feeling quite good although Daniel took a few seconds out of me. Missed 10, must have run straight passed it into the re-entrant that was behind the control, lost a few seconds. Hammered it to 11 and into the finish.
Mostly good run and course, did some good analysing and evaluating with others and Mark after. Feel prepared for Portugal now and I think so is everyone else. Jenny won her Green and the top 4 M16s was the team; ready to tare the competition up starting Friday!
http://obasen.orientering.se/winsplits/online/en/d...
http://www.basoc.routegadget.co.uk/cgi-bin/reitti....
Not too sure what I was doing to 1. I felt quite focussed at the start but I think I just set off too fast. Followed what I though was the marked ride on the left of the control but I think it was a different one and I ended up too far left. After almost 1.5 mins of faffing I found it, slightly disheartened. 10th split. However I had caught up Samuel and I always like a good chase so sped off to 2. maybe a bit too fast. Relocated at the open half way along and then smashed it with Samuel still sticking to me like glue, back up to 2nd now though.
Fast down to 3, easy following the rides in. Wasted that 1 second that Tam beat me by trying to talk Evie out of giving up on her course. Ah well.. Samuel still right behind me. Pre-planned 4 and decided to go right and pick up the path that would be a good attackpoint. Executed this well but the bend that I used as an attackpoint felt way too sharp so I lost some confidence. But relocated off the depressions and hit it well, picture was poor as it was to 1.
Then a long slog to 5. Just a runner's leg and it seemed to take ages. I curved right a bit to try and avoid the worst rough open but it didn't help at all. However by the time I got there, I had dropped Sam by sheer speed, the impossible had been done! Into the checkerboard for 6 and 7, spiked them really happily and spotted the best exit out of 7 to go to 8. Finally a best split, although the ride leading me into the control was very strange..
Another running leg to 9, feeling quite good although Daniel took a few seconds out of me. Missed 10, must have run straight passed it into the re-entrant that was behind the control, lost a few seconds. Hammered it to 11 and into the finish.
Mostly good run and course, did some good analysing and evaluating with others and Mark after. Feel prepared for Portugal now and I think so is everyone else. Jenny won her Green and the top 4 M16s was the team; ready to tare the competition up starting Friday!
http://obasen.orientering.se/winsplits/online/en/d...
http://www.basoc.routegadget.co.uk/cgi-bin/reitti....
Saturday Oct 19, 2013 #
12 PM
Cycling warm up/down 1:30:30 [2] 25.05 km (3:37 / km) +120m 3:32 / km
Cycle in, in between courses, and back out. Initial cycle in was a good warm up, felt good starting the first course. Cycles in between were good recoveries, especially if we had been pushing the courses. However, the cycle back was in the rain and since we'd been swimming and had to put wet kit back on, it wasn't the most exciting thing. I ended up breaking from the back at the end because I was dying for a warm shower and dry clothes.
C • WU 3
1 PM
Orienteering 11:44 [3] 1.77 km (6:38 / km) +40m 5:57 / km
shoes: Inov-8 X-Talon 212
Good day's training with Andrew, Jenny, Callum and Daniel, all freshening up for EYOC. We each planned a course in the nicest, most intricate parts of Culbin East yesterday and then ran them today, with the planner starting first (for the first 3 anyway). We attempted to set it up as 1:15, but it wasn't printing well so we settled for 1:10. Great training and it was good fun too.
Course 1 was Andrew's. We probably jumped straight into the toughest area in Culbin, and I think everyone struggled in the first intricate block. It was pretty tough without kites for the first 3 but it just meant I had to work harder to read the map. 4 was good and then caught Andrew to 5. We had a unofficial route choice war to 6 and then an official one to 7. He was sure that he'd win by going round the green, but I beat him by going straight. We then ran the rest together.
Course 1 was Andrew's. We probably jumped straight into the toughest area in Culbin, and I think everyone struggled in the first intricate block. It was pretty tough without kites for the first 3 but it just meant I had to work harder to read the map. 4 was good and then caught Andrew to 5. We had a unofficial route choice war to 6 and then an official one to 7. He was sure that he'd win by going round the green, but I beat him by going straight. We then ran the rest together.
Orienteering 12:21 [3] 1.75 km (7:03 / km) +30m 6:30 / km
shoes: Inov-8 X-Talon 212
Course 2, my course. A slightly less tricky area than course 1, in a bit of Culbin I've never been in before. Even before everyone had started, we looked at the map and were all thinking of the EYOC Long/Relay map. I set out first, thinking of control flow, and flowed well through the first two. The bush that 3 was meant to be on had gone so Callum caught me up. We both agreed on where it should have been, and he gave me a minute to set off again. I hit the next few well, although I began to notice that the map we were using was a bit out-dated, especially with the recent felling. Finished the rest cleanly and ran in to the finish thankful that our stuff hadn't been nicked by two illegal motorbikers that we saw on the cycle over.
Orienteering 17:15 [3] 2.56 km (6:44 / km) +35m 6:18 / km
shoes: Inov-8 X-Talon 212
Course 3, was Callum's, and being Callum, he started us on top of a strangely huge hill in the top right corner of Culbin. Another area that I hadn't been in before bar the start/finish. After having an argument as to where the start actually was and having some tree felling banter, I set off at the end. Very happy with this course. Good map reading, spiked all but 28. Partly because I had Andrew behind me (apparently I passed him having a dump somewhere but didn't see him, gutted) but also because I had to retie my shoe when I found a huge thorn in my foot. However, it allowed him to get away and I did the rest all alone which was nice for a change. First time seeing the sea and Culbin, looks completely wild.
Orienteering tempo 11:00 [4] 1.83 km (6:01 / km) +35m 5:29 / km
shoes: Inov-8 X-Talon 212
Course 4, Jenny's. Andrew, Jenny and I did this as a mass start to replicate the relay (as we're all first leg runners) and then Callum and Daniel started around 30s and 45s after us. Lots of faffing in the control circles because we had to agree that that was where the control would be. We were mostly right though and I eventually I managed to drop Andrew as Daniel was slowly gaining. They both caught me up though near the end when I began wasting time confirming the control locations all alone now. Happy with it though as with actual controls in place I would have been very clean.
Orienteering 15:31 [3] 1.82 km (8:32 / km) +35m 7:47 / km
shoes: Inov-8 X-Talon 212
Course 5, Daniel's. We took this as a sort of warm down, doing it in groups of 2 and 3 with one leading at a time. I went with Andrew and Jenny and the course took us right into the very dodgy green. Far more intricate than any green that's in Portugal so it was just a bit of over practice. We hit them all pretty well and then raced the run in through the fast lichen/pine needle carpet imaginable.
Cycled to the beach after this and had a dip in the freezing North Sea. Not sure how much good it did but it was just a bit of fun again. We thought we'd get in trouble when the coast guard came but luckily for us they were lads.
Possibly did a bit much for the tapering pre-competition phase but I think we'll all be fine after we mostly rest up after the SOL tomorrow.
Cycled to the beach after this and had a dip in the freezing North Sea. Not sure how much good it did but it was just a bit of fun again. We thought we'd get in trouble when the coast guard came but luckily for us they were lads.
Possibly did a bit much for the tapering pre-competition phase but I think we'll all be fine after we mostly rest up after the SOL tomorrow.
Friday Oct 18, 2013 #
12 PM
Road 10:28 [3] 2.2 km (4:45 / km) +15m 4:36 / km
shoes: Inov-8 F-lite 230
WU and WD
Orienteering tempo 14:48 [4] 3.65 km (4:03 / km) +30m 3:54 / km
shoes: Inov-8 F-lite 230
Duthie Park Sprint
One week before EYOC, recreating it this weekend as a preparation. Today, an old sprint on a 1:4000 Duthie Park map, tomorrow 1:15 easy training in Culbin, and on Sunday a 1:10 Inchriach SOL (a bit longer than the relay but still good training as it's going to be more intricate than Portugal.
Took this relatively hard, although I was pretty tired from yesterday. Kept up a good pace and happy with the flow. Cut it short as there was no point in doing the last loop and I'm hopefully only going to be running for 12 mins in Portugal. Got the fright of my life when I ran through a cloud of wasps...
One week before EYOC, recreating it this weekend as a preparation. Today, an old sprint on a 1:4000 Duthie Park map, tomorrow 1:15 easy training in Culbin, and on Sunday a 1:10 Inchriach SOL (a bit longer than the relay but still good training as it's going to be more intricate than Portugal.
Took this relatively hard, although I was pretty tired from yesterday. Kept up a good pace and happy with the flow. Cut it short as there was no point in doing the last loop and I'm hopefully only going to be running for 12 mins in Portugal. Got the fright of my life when I ran through a cloud of wasps...
Thursday Oct 17, 2013 #
9 AM
S+C/Drills/Plyo/Flex 32:40 [3]
shoes: Inov-8 Road-Xtreme 208
First 22 mins core, pretty tough but cut it short due to tapering
Then a good stretching sesh for the rest
Then a good stretching sesh for the rest
5 PM
Road 32:34 [2] 6.36 km (5:07 / km) +70m 4:51 / km
shoes: Inov-8 F-lite 230
WU with some drills
Jog between the tempo and hills
4km WD back home
Jog between the tempo and hills
4km WD back home
Road tempo 6:53 [4] 2.0 km (3:27 / km)
shoes: Inov-8 F-lite 230
2km or 7min tempo, whichever came first.
Decided not to go to Metro today, as they were doing something very similair to Tuesday's Cosmic's Parlauf so just did my own thing instead.
Regular tempo then short hill reps session, never really did the tempo in under 7mins so quite happy.
Also wearing in some new F-lites, they feel great!
Decided not to go to Metro today, as they were doing something very similair to Tuesday's Cosmic's Parlauf so just did my own thing instead.
Regular tempo then short hill reps session, never really did the tempo in under 7mins so quite happy.
Also wearing in some new F-lites, they feel great!
Road hills 11:25 [4] 2.75 km (4:09 / km) +75m 3:39 / km
shoes: Inov-8 F-lite 230
Hills - 3 x 3 x 30s (15s rec.), downhills vary
Thinking of tapering before this, so reduced the volume compared to other times. First set was good, a bit tired from the tempo but set some markers to aim for for the other two sets. Jogged back down to recover. Second set began straight away and it was quite tough because I probably didn't really recover on the recovery. 15s rest at the top and then tempo back down with about 50s rest at the bottom. Then really pushed on the final set and achieved all my targets that I set on the other two sets. 20s rest at the top and then a downhill rep to the bottom.
Last proper intervals session before EYOC, will consider a fartlek on tuesday but at the moment I'm feeling very prepared.
Thinking of tapering before this, so reduced the volume compared to other times. First set was good, a bit tired from the tempo but set some markers to aim for for the other two sets. Jogged back down to recover. Second set began straight away and it was quite tough because I probably didn't really recover on the recovery. 15s rest at the top and then tempo back down with about 50s rest at the bottom. Then really pushed on the final set and achieved all my targets that I set on the other two sets. 20s rest at the top and then a downhill rep to the bottom.
Last proper intervals session before EYOC, will consider a fartlek on tuesday but at the moment I'm feeling very prepared.
Wednesday Oct 16, 2013 #
Note
(rest day)
Think I need this.
Tuesday Oct 15, 2013 #
3 PM
S+C/Drills/Plyo/Flex 25:40 [3]
shoes: Inov-8 Road-Xtreme 208
20 mins of core and the rest just stretching. Cutting down the volume this week.
6 PM
Path/Terrain warm up/down 17:01 [3] 2.9 km (5:52 / km)
shoes: Inov-8 X-Talon 212
WU and WD, completely shattered for the WD, legs felt completely drained.
Path/Terrain intervals 25:03 [4] 5.3 km (4:44 / km)
shoes: Inov-8 X-Talon 212
Cosmics Intervals - Parlauf
A very short and sharp Parlauf. 170m sprint followed by a 50m jog/walk whilst your partner runs the second half. Typically ran 26s and recovered around 35s. Very tough session, managed 24 sprints and stuck with David M the whole way, who is a better sprinter than I thought he'd be. Pushed out a 23s rep at the end.
A very short and sharp Parlauf. 170m sprint followed by a 50m jog/walk whilst your partner runs the second half. Typically ran 26s and recovered around 35s. Very tough session, managed 24 sprints and stuck with David M the whole way, who is a better sprinter than I thought he'd be. Pushed out a 23s rep at the end.
Monday Oct 14, 2013 #
5 PM
Path/Terrain 31:00 [3] 6.65 km (4:40 / km) +110m 4:18 / km
shoes: Merrell Mix Master Move
Recovery
Quite boring in the rain but stuck it out for 30 mins. Up into Milltimber and the forest there. Shoes got soaked and trudged back in heavy shoes back home along the railway line.
Went to the doctor after and got some antibiotics for my infected toe.
Quite boring in the rain but stuck it out for 30 mins. Up into Milltimber and the forest there. Shoes got soaked and trudged back in heavy shoes back home along the railway line.
Went to the doctor after and got some antibiotics for my infected toe.
Sunday Oct 13, 2013 #
11 AM
Path/Terrain warm up/down 16:00 [2] 2.0 km (8:00 / km) +50m 7:07 / km
shoes: Inov-8 X-Talon 212
WU
Orienteering race 39:46 [4] 6.57 km (6:03 / km) +145m 5:27 / km
shoes: Inov-8 X-Talon 212
Welsh Championships - Course 3/Blue - M16 - 5.2km - 2nd by 3.6 mins
Pretty tired before hand, but on the other hand quite focused because the 4 of us adopted a silent start approach. Pretty simple start, running along a track for quite a few minutes. However risked going through a rough open area and lost around a minute fighting through brambles. Technically good though, and continued until about 6. Running speed wasn't quite up there with Daniel throughout but mistakes were minimal apart from on 13. Too far left going to 6, and had to help someone out. But quite clean through the control pick in the intricate bits. Got to the control circle at 13 in good time but spent maybe 4 minutes with Roger T running in circles because the map was a bit dodgy with the light green (and he agreed). Struggled for the last bit in the course physically but finished without any more mistakes. Good weekend, not too disheartened at the lack of speed today because I know I've had a big week for pre-competition. Enjoyed being in very similar terrains to EYOC as well.
http://obasen.orientering.se/winsplits/online/en/d...
www.dee.routegadget.co.uk/dee/reitti.cgi?act=map&i...
Pretty tired before hand, but on the other hand quite focused because the 4 of us adopted a silent start approach. Pretty simple start, running along a track for quite a few minutes. However risked going through a rough open area and lost around a minute fighting through brambles. Technically good though, and continued until about 6. Running speed wasn't quite up there with Daniel throughout but mistakes were minimal apart from on 13. Too far left going to 6, and had to help someone out. But quite clean through the control pick in the intricate bits. Got to the control circle at 13 in good time but spent maybe 4 minutes with Roger T running in circles because the map was a bit dodgy with the light green (and he agreed). Struggled for the last bit in the course physically but finished without any more mistakes. Good weekend, not too disheartened at the lack of speed today because I know I've had a big week for pre-competition. Enjoyed being in very similar terrains to EYOC as well.
http://obasen.orientering.se/winsplits/online/en/d...
www.dee.routegadget.co.uk/dee/reitti.cgi?act=map&i...
Path/Terrain warm up/down 20:15 [2] 3.01 km (6:44 / km) +20m 6:30 / km
shoes: Inov-8 X-Talon 212
Good WD, and then a dip in the sea - brrr.
Saturday Oct 12, 2013 #
12 PM
Path/Terrain warm up/down 30:00 [2] 5.5 km (5:27 / km) +20m 5:21 / km
shoes: Inov-8 X-Talon 212
2WUs and 2WDs throughout the day
1 PM
Orienteering race 20:15 [5] 3.46 km (5:51 / km) +75m 5:17 / km
shoes: Inov-8 X-Talon 212
JOK Chasing Sprint - Men's Open - Prologue - 3rd by 69s
After a good drilling WU I was ready for a good race. Whole course was mainly clean and I finished 70s behind Dane without going completely 100% so must have been a good run. Very happy technically too.
http://www.oxfordfusion.com/misc/prologue/men's_op...
After a good drilling WU I was ready for a good race. Whole course was mainly clean and I finished 70s behind Dane without going completely 100% so must have been a good run. Very happy technically too.
http://www.oxfordfusion.com/misc/prologue/men's_op...
3 PM
Orienteering race 24:22 [5] 4.13 km (5:54 / km) +75m 5:25 / km
shoes: Inov-8 X-Talon 212
JOK Chasing Sprint - Final - 4th by x mins
Slightly worse, preperation was too rushed and not in focus. Started too hard as well so was doomed from then on. However caught up dane but then he got away before the finish again.
www.oxfordfusion.com/misc/chase/men's_open_splits.html
http://www.oxfordfusion.com/misc/combined/men's_op... - Overall
Slightly worse, preperation was too rushed and not in focus. Started too hard as well so was doomed from then on. However caught up dane but then he got away before the finish again.
www.oxfordfusion.com/misc/chase/men's_open_splits.html
http://www.oxfordfusion.com/misc/combined/men's_op... - Overall
Friday Oct 11, 2013 #
11 AM
Path/Terrain 35:00 [3] 6.2 km (5:39 / km) +75m 5:19 / km
shoes: Merrell Mix Master Move
Easy with andrew, callum, jenny and jackie
Thursday Oct 10, 2013 #
Note
That's a tough 4 days rounded off. Now have the JOK Chasing Sprint and Welsh Champs in Anglesey this weekend. Who knows how I'll feel on Saturday morning but won't be too fussed if I don't feel great as these 4 days were really necessary after almost 3 weeks out. Tapering next week, SOL 7, and then EYOC!
7 AM
Road warm up/down 15:10 [2] 3.08 km (4:55 / km) +45m 4:35 / km
shoes: Inov-8 Road-Xtreme 208
WU, shifting some fallen branches on the way, then a short WD
S+C/Drills/Plyo/Flex 35:00 [4]
shoes: Inov-8 Road-Xtreme 208
20 mins of core
10 mins squats and shrugs
5 mins of stretching
10 mins squats and shrugs
5 mins of stretching
5 PM
Road warm up/down 8:30 [2] 1.67 km (5:05 / km) +10m 4:57 / km
shoes: Inov-8 Road-Xtreme 208
WU with strides
Road 18:08 [3] 5.3 km (3:25 / km) +90m 3:09 / km
shoes: Inov-8 Road-Xtreme 208
AAAC Intervals at Seaton - 3 x 1.12mile (1.77km) with 30m climb
Was looking forward to this sessions, although a bit tired from the hard week so far. Set off way to fast but comfortable, then slowed a bit on the hill and finished at a fast pace down the hill. Repeated this but as I went on the start was slower and the hill was much tougher. Stuck with Michel for the first half but then he got faster as the reps went on and got away. Just managed to replicate the first time on the second rep, but on the third I died on the hill.
Splits: 6:01, 6:01, 6:05
Was looking forward to this sessions, although a bit tired from the hard week so far. Set off way to fast but comfortable, then slowed a bit on the hill and finished at a fast pace down the hill. Repeated this but as I went on the start was slower and the hill was much tougher. Stuck with Michel for the first half but then he got faster as the reps went on and got away. Just managed to replicate the first time on the second rep, but on the third I died on the hill.
Splits: 6:01, 6:01, 6:05
Road 6:44 [3] 1.28 km (5:16 / km) +10m 5:04 / km
shoes: Inov-8 Road-Xtreme 208
WD
Wednesday Oct 9, 2013 #
7 AM
Cycling 48:02 [3] 15.13 km (3:10 / km) +220m 2:58 / km
Regular off-road loop of kingshill, hazlehead, cults and home on my mountain bike. Struggled on the hills but felt much better at the end than at the start, almost fresh in fact. Very cold day, winter has begun.
12 PM
Road warm up/down 20:00 [3] 4.45 km (4:30 / km) +55m 4:14 / km
shoes: Inov-8 X-Talon 190
15 min WU and 5 min WD as I didn't have time, both on the dot. Freezing going into the wind, which seemed to be the whole time. Kicked myself for not wearing a thermal.
S+C/Drills/Plyo/Flex intervals 10:00 [3] 1.22 km (8:12 / km)
shoes: Inov-8 X-Talon 190
Drills on the grass at Tilly with 3 . 100m strides at the end.
Tuesday Oct 8, 2013 #
Note
Physiology tests in today. Won't go too in depth but happy with the VO2 max at 82.66, but slightly surprised at the body fat of 10%. There's things to work on.
6 AM
Road warm up/down 8:03 [2] 1.6 km (5:02 / km) +25m 4:40 / km
shoes: Inov-8 Road-Xtreme 208
WU
Up early for the 2nd half of core stuff
Up early for the 2nd half of core stuff
S+C/Drills/Plyo/Flex 28:30 [4]
shoes: Inov-8 Road-Xtreme 208
21 minutes 'hard core' core
7.5 stretching
7.5 stretching
6 PM
Path/Terrain warm up/down 4:36 [2] 1.03 km (4:28 / km)
shoes: Inov-8 X-Talon 212
WU - Got there late so not much time to properly get "warm"
Path/Terrain intervals 18:18 [4] 5.06 km (3:37 / km)
shoes: Inov-8 X-Talon 212
Cosmics - Acceleration Accumulator
Basically 15x330m progression intervals on a grassy playing field. Started out at warm up pace but was quite quickly down to tempo, ensuring we were getting quicker and quicker as we went along. Soon hit 1 minute, which is the 3min/km mark and then gradually did 58, 57 and only had 1 left so we blasted it in 52 which is about 2:35/km. Pretty happy because comparing this with last year on a shorted loop, although wetter underfoot conditions, I only just broke 3:00/km. The perfect way to re-introduce some speed.
Basically 15x330m progression intervals on a grassy playing field. Started out at warm up pace but was quite quickly down to tempo, ensuring we were getting quicker and quicker as we went along. Soon hit 1 minute, which is the 3min/km mark and then gradually did 58, 57 and only had 1 left so we blasted it in 52 which is about 2:35/km. Pretty happy because comparing this with last year on a shorted loop, although wetter underfoot conditions, I only just broke 3:00/km. The perfect way to re-introduce some speed.
Path/Terrain 12:52 [3] 2.38 km (5:24 / km)
shoes: Inov-8 X-Talon 212
WD
Monday Oct 7, 2013 #
10 AM
Path/Terrain 50:00 [3] 10.3 km (4:51 / km) +420m 4:02 / km
shoes: Merrell Mix Master Move
Recovery --> Steady
Out during school for a run up Scolty, really needed it today. Boring same old start to the car park but from there really began to enjoy it. Up to the top with no walking, and then two loops of down to the saddle and back up without walks. Managed to do the second climb as a bit of a rep. Could have carried this on forever but since I didn't have a watch I was getting worried that I was going to be late. Driven by the scary face of my teacher, I went down the normal walkers path, found out the time and rushed on back down the hill to the school at tempo pace (probably). Managed to get in a shower and the bell went just as I came out the changing rooms, felt awesome.
Out during school for a run up Scolty, really needed it today. Boring same old start to the car park but from there really began to enjoy it. Up to the top with no walking, and then two loops of down to the saddle and back up without walks. Managed to do the second climb as a bit of a rep. Could have carried this on forever but since I didn't have a watch I was getting worried that I was going to be late. Driven by the scary face of my teacher, I went down the normal walkers path, found out the time and rushed on back down the hill to the school at tempo pace (probably). Managed to get in a shower and the bell went just as I came out the changing rooms, felt awesome.
7 PM
Road warm up/down 5:04 [2] 1.15 km (4:24 / km) +10m 4:13 / km
shoes: Inov-8 Road-Xtreme 208
WU
S+C/Drills/Plyo/Flex 37:00 [4]
shoes: Inov-8 Road-Xtreme 208
21 mins drills
11 mins squats/others
5 mins stretching
11 mins squats/others
5 mins stretching
Sunday Oct 6, 2013 #
11 AM
Path/Terrain warm up/down 6:36 [2] 1.01 km (6:32 / km) +43m 5:23 / km
shoes: Inov-8 X-Talon 212
WU, slightly rushed
Orienteering race 49:05 [5] 6.92 km (7:06 / km) +245m 6:02 / km
shoes: Inov-8 X-Talon 212
SOL 6 - Woods of Easter Clune - Blue - M16 - 1st
Hoped today would be better in terms of fitness. Off the start line, felt alright and got up the hill no problem. Down to 2 was a nice break although I was too high, and then too low as I passed it without noticing. Basically straight on the long leg to 3, and i began to feel knackered like yesterday. Made a two minute miss there as well which was due to poor map interpretation, and picturing.
Up to 4 was a struggle but then the terrain got nicer, it was more runnable and less rough. Straight through 5, 6 and 7 feeling okay again. 8, 9 and 10 were all good and I began to enjoy myself. Down to 11 the map got detailed but I hit in nicely, same with the next two short legs. Nice running to 14 and 15, think I was lucky because lots of people had problems with 15, like Alex who I caught there. He bolted off and I upped the pace in response. We had a good few battles, taking turns to lead with no mistakes. He pushed up the hill to 19 whilst I struggled behind but then caught him again going down to 20. Good through 21, 22 and the last control, racing Alistair into the finish.
Good race, although I think the problems that I've been having recently have been due to my hill legs, maybe I've lost some factor there because I haven't really done any hills recently. I guess it's not desperately needed for EYOC but it can be something to try to work on again. The areas in Portugal will be a massive contrast to today's area.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Hoped today would be better in terms of fitness. Off the start line, felt alright and got up the hill no problem. Down to 2 was a nice break although I was too high, and then too low as I passed it without noticing. Basically straight on the long leg to 3, and i began to feel knackered like yesterday. Made a two minute miss there as well which was due to poor map interpretation, and picturing.
Up to 4 was a struggle but then the terrain got nicer, it was more runnable and less rough. Straight through 5, 6 and 7 feeling okay again. 8, 9 and 10 were all good and I began to enjoy myself. Down to 11 the map got detailed but I hit in nicely, same with the next two short legs. Nice running to 14 and 15, think I was lucky because lots of people had problems with 15, like Alex who I caught there. He bolted off and I upped the pace in response. We had a good few battles, taking turns to lead with no mistakes. He pushed up the hill to 19 whilst I struggled behind but then caught him again going down to 20. Good through 21, 22 and the last control, racing Alistair into the finish.
Good race, although I think the problems that I've been having recently have been due to my hill legs, maybe I've lost some factor there because I haven't really done any hills recently. I guess it's not desperately needed for EYOC but it can be something to try to work on again. The areas in Portugal will be a massive contrast to today's area.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Orienteering 13:50 [3] 2.38 km (5:49 / km) +14m 5:39 / km
Saturday Oct 5, 2013 #
1 PM
Orienteering race 23:58 [5] 4.51 km (5:19 / km) +80m 4:53 / km
shoes: Inov-8 X-Talon 212
Junior Inter-Area Relay - Leg 3 - 2nd
Started a few seconds ahead of Daniel, without having really warmed up. Pretty quickly I could tell I was going to suffer because I wasn't feeling very good even by 1. By 2 Daniel had caught up so I pushed a bit more. Got away to 4, but then going to 6 he caught up. I took an awful route, but luckily he messed up taking a different better route so we met again at the control. From then on we ran parallel, with him leading a lot too, but we took different lines so it was a proper battle. I began to feel really shattered and sick in my stomach, but somehow held on because Daniel would make a little miss on most controls. Then on the last one I took a good line and thought I had him. However he had an arguabley easier run in than me so came in 10-15s ahead.
Didn't feel very fit at all today, I think my preparation was really poor. However, 5 minutes per km through Scolty is still pretty good so the sickness probably just came from running pretty fast.
http://grampoc.files.wordpress.com/2013/10/jiar-re...
http://grampoc.files.wordpress.com/2013/10/jiar-ov...
Started a few seconds ahead of Daniel, without having really warmed up. Pretty quickly I could tell I was going to suffer because I wasn't feeling very good even by 1. By 2 Daniel had caught up so I pushed a bit more. Got away to 4, but then going to 6 he caught up. I took an awful route, but luckily he messed up taking a different better route so we met again at the control. From then on we ran parallel, with him leading a lot too, but we took different lines so it was a proper battle. I began to feel really shattered and sick in my stomach, but somehow held on because Daniel would make a little miss on most controls. Then on the last one I took a good line and thought I had him. However he had an arguabley easier run in than me so came in 10-15s ahead.
Didn't feel very fit at all today, I think my preparation was really poor. However, 5 minutes per km through Scolty is still pretty good so the sickness probably just came from running pretty fast.
http://grampoc.files.wordpress.com/2013/10/jiar-re...
http://grampoc.files.wordpress.com/2013/10/jiar-ov...
Path/Terrain warm up/down 14:00 [3] 2.3 km (6:05 / km) +50m 5:29 / km
shoes: Inov-8 X-Talon 212
WU/WD
4 PM
Orienteering race 25:09 [5] 6.06 km (4:09 / km) +115m 3:47 / km
shoes: Inov-8 Road-Xtreme 208
SOUL 5 - Banchory - MW16-
I felt quite tired after the relay so moved down from Mens Open to the 16- course - best choice I've made for a while.
Started quite energetically, getting the routes to the first few sorted whilst holding a bit of speed. Long leg to 4 set me considering for quite a while before 3 and I decided on what I think was the best route. By now my legs felt like jelly and I had that sick feeling again, so running all the way up the hill was agony. Slowly back down the hill taking a good route to 6 and then a long leg back up the hill, with some good route choice. Happy with my route. Out and in to 8 which was the best although I ran 5s down the wrong street at a junction - I was shattered and not thinking well. Happy with my route to 9 although Oleg, who had the same leg, took quite a lot out of me there. Slowly plodded round the last few controls and in, convinced my pace was way down on the run as a whole.
Happy to have beaten Alex and Daniel, who both had good excuses but I guess I did too. I was sure they would come in with about 23mins, so maybe my pace wasn't down but the amount of effort I had to put in to keep that normal pace just increased. Not sure how much my knowledge of Banchory helped because last time I had been to 85% of the course, was the Scottish Jubilee 5 last year.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
I felt quite tired after the relay so moved down from Mens Open to the 16- course - best choice I've made for a while.
Started quite energetically, getting the routes to the first few sorted whilst holding a bit of speed. Long leg to 4 set me considering for quite a while before 3 and I decided on what I think was the best route. By now my legs felt like jelly and I had that sick feeling again, so running all the way up the hill was agony. Slowly back down the hill taking a good route to 6 and then a long leg back up the hill, with some good route choice. Happy with my route. Out and in to 8 which was the best although I ran 5s down the wrong street at a junction - I was shattered and not thinking well. Happy with my route to 9 although Oleg, who had the same leg, took quite a lot out of me there. Slowly plodded round the last few controls and in, convinced my pace was way down on the run as a whole.
Happy to have beaten Alex and Daniel, who both had good excuses but I guess I did too. I was sure they would come in with about 23mins, so maybe my pace wasn't down but the amount of effort I had to put in to keep that normal pace just increased. Not sure how much my knowledge of Banchory helped because last time I had been to 85% of the course, was the Scottish Jubilee 5 last year.
http://obasen.orientering.se/winsplits/online/en/d...
http://www.maroc.routegadget.co.uk/cgi-bin/reitti....
Road warm up/down 5:00 [3] 1.0 km (5:00 / km)
shoes: Inov-8 Road-Xtreme 208
WU a little bit
Friday Oct 4, 2013 #
Note
(rest day)
Heavy weekend to come
Thursday Oct 3, 2013 #
6 PM
Road hills 14:16 [4] 3.8 km (3:45 / km) +90m 3:21 / km
shoes: Inov-8 Road-Xtreme 208
AAAC Seaton - Continuous Hills
3 x continuous hills, should have been 4 but I came late and had to warm up in 2 minutes, so not very well prepared... However, since I'm just getting back from a cold I wasn't too bothered. Stuck in front with Andrew who was going at a constant tempo but I pushed the climbs so always opened a gap on him on the way up. Felt a bit dead but we were going pretty well with no rests.
Splits: (1.27km each, 40m climb - could have been more) 4:40, 4:50, 4:46
3 x continuous hills, should have been 4 but I came late and had to warm up in 2 minutes, so not very well prepared... However, since I'm just getting back from a cold I wasn't too bothered. Stuck in front with Andrew who was going at a constant tempo but I pushed the climbs so always opened a gap on him on the way up. Felt a bit dead but we were going pretty well with no rests.
Splits: (1.27km each, 40m climb - could have been more) 4:40, 4:50, 4:46
Road 7:57 [3] 1.53 km (5:12 / km)
Very short WU and good WD
Wednesday Oct 2, 2013 #
Note
My cold is going, although saying that I always feel better in the evening.. I think I'll do some continuous hills at Seaton with AAAC tomorrow. It just means I can take them as easily as I have to and I can finally hand in my membership too.
12 PM
Road 20:25 [3] 3.27 km (6:15 / km) +53m 5:47 / km
shoes: Inov-8 X-Talon 190
Wu, then drills, a 2 min rep, then back.
From school, felt pretty well the whole way. The two minute rep took a lot out of me although I was happy to run about 630m with a heft climb back that only took 1s longer. However it did shatter me.
From school, felt pretty well the whole way. The two minute rep took a lot out of me although I was happy to run about 630m with a heft climb back that only took 1s longer. However it did shatter me.
5 PM
Road 7:36 [3] 1.7 km (4:28 / km) +15m 4:17 / km
shoes: Inov-8 Road-Xtreme 208
WU, feeling pretty good. Pouring rain meant I was soaked before I started.
Orienteering 23:43 [4] 5.0 km (4:45 / km) +50m 4:31 / km
shoes: Inov-8 Road-Xtreme 208
Not a Parkrun... Orienteering training around the uni where you were given a score map and had to determine the course by visiting controls and taking note of their number or if it was you're next control just punch it and carry on. Good fun, it was bucketing, and there was a lot of stop/starting however I was running some good pace between. Bit the dust pretty hard at one point (wearing my flats was a stupid mistake) and I thought I was done for. Got up shakily and carried on. Turns out falling on small stones doesn't do much damage.. Running pretty well until the end where I forgot the order, and the control I was looking for, so faffed a bit. Attempted a WD but was too cold even waiting a minute to download.
Tuesday Oct 1, 2013 #
Note
(rest day)
good call I think as I'm getting there... orienteering tomorrow.