Training Log Archive: ColmMIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
6 PM
Running (Rathfarnham WSAF) 30:01 [5] 8.0 km (3:45 / km) +37m 3:40 / km
shoes: Asics Running shoes
4x 2km, 100secs rests.
Times: 7.50, 7.34, 7.28, 7.09
The lads started very slow for the first one to conserve energy for later and i could see it, then they sped up for the last 500m or so and I knew they would but couldn't keep up. I decided then for the 2nd I would just set the pace as i was a little annoyed at myself with such a slow time. So, I did and they again passed me towards the end but i made them go faster. All but Ian and Jack struggled for 3 as i set a similar pace. And on 4 the same jack and david went for it so I kept a little behind but kept up and kicked hard for the end passing david.
Happy with times, feel my speed really has improved but maybe i haven't been pushing hard enough as that last one didn't totally take it out of me, so will probably try to speed up these maybe next week.
Times: 7.50, 7.34, 7.28, 7.09
The lads started very slow for the first one to conserve energy for later and i could see it, then they sped up for the last 500m or so and I knew they would but couldn't keep up. I decided then for the 2nd I would just set the pace as i was a little annoyed at myself with such a slow time. So, I did and they again passed me towards the end but i made them go faster. All but Ian and Jack struggled for 3 as i set a similar pace. And on 4 the same jack and david went for it so I kept a little behind but kept up and kicked hard for the end passing david.
Happy with times, feel my speed really has improved but maybe i haven't been pushing hard enough as that last one didn't totally take it out of me, so will probably try to speed up these maybe next week.
Running warm up/down 19:03 [1] 3.63 km (5:15 / km)
shoes: Asics Running shoes
Jog over and back and a little bit around with the others while warming up
Calves were again very tight upon arriving home.
Calves were again very tight upon arriving home.
Note
Did my ankle exercises straight after the session today and after my jog yesterday. It means legs are warmed up and i have to shower less.. So, will hopefully keep this up.
Monday Aug 30, 2010 #
Note
Today I start the new school year and with it the new training year
9 PM
Running 18:46 [1] 3.54 km (5:18 / km) +40m 5:01 / km
shoes: Asics Running shoes
Very easy jog to start off the new season.
Jogged to Bushy did a brief Night-O, so have logged that seperately.
Total Run: 35:42, 6.42km, 5:34/km
Jogged to Bushy did a brief Night-O, so have logged that seperately.
Total Run: 35:42, 6.42km, 5:34/km
Orienteering 16:53 [2] 2.87 km (5:53 / km) +30m 5:35 / km
shoes: Asics Running shoes
couple of greens i went straight through, but was going pretty okay otherwise. I'm not very good at the Night-O's so good to take an easy one and just get out.
Like i said the other week, i find it way easier to run when you have a course to finish rather than just doing laps for the sake of it.
Like i said the other week, i find it way easier to run when you have a course to finish rather than just doing laps for the sake of it.
Saturday Aug 28, 2010 #
3 PM
Running warm up/down 5:00 [1] 0.71 km (7:00 / km)
Running (Warrior's Run) 1:10:40 [5] 14.53 km (4:52 / km) +410m 4:16 / km
shoes: Asics Running shoes
Decent Run, Hill Race but with a fairly large amount of road running
Started fast but felt okay, tough hill and everyone was slow here. Got up a little quicker than most and gained a few more spots on the steep descent. Upon hitting the bottom and the car park, I knew roughly how long it would take to get home from here. this helped as I thought there was a chance i could break 70, which made me push even though i was never going to make sub 70 from here. I also used the km signs, and with 3km to go worked out that I needed an 11.20 3km to go sub 70, went for it but no. more like a 12min 3km. :P
Happy, maybe could've done more on the main climb but finished well
48th of 670
Started fast but felt okay, tough hill and everyone was slow here. Got up a little quicker than most and gained a few more spots on the steep descent. Upon hitting the bottom and the car park, I knew roughly how long it would take to get home from here. this helped as I thought there was a chance i could break 70, which made me push even though i was never going to make sub 70 from here. I also used the km signs, and with 3km to go worked out that I needed an 11.20 3km to go sub 70, went for it but no. more like a 12min 3km. :P
Happy, maybe could've done more on the main climb but finished well
48th of 670
Wednesday Aug 25, 2010 #
Note
okay, all 3 quickroutes from training with Laurence and Jonathan are up.
But still can't remember how to do that thing where you can name your link.. as in change it so the link says "Routes" rather than www.picasa...
Anyone care to explain?.. Please?
But still can't remember how to do that thing where you can name your link.. as in change it so the link says "Routes" rather than www.picasa...
Anyone care to explain?.. Please?
Note
(rest day)
Resting, hill race on saturday will be long. but will jog tomorrow and stretch legs or so
Tuesday Aug 24, 2010 #
6 PM
Running intervals 30:05 [5] 8.0 km (3:46 / km) +34m 3:41 / km
4x2km, 2min rests.
Times: 7.30, 7.31, 7.33, 7.31
I am happy with times. Very consistent and much better than last year. I only ever did 2 or 3 with the club last year, and the times were dodgy, often nearing or surpassing the 8min mark, which isn't great. Have basically kept my 1km times (usually around 3.45ish) and kept them over 2km. So there has obviously been improvement.
Anyway, very happy with consistency, finished well, while all the others died off. A good first session back with the club.
Times: 7.30, 7.31, 7.33, 7.31
I am happy with times. Very consistent and much better than last year. I only ever did 2 or 3 with the club last year, and the times were dodgy, often nearing or surpassing the 8min mark, which isn't great. Have basically kept my 1km times (usually around 3.45ish) and kept them over 2km. So there has obviously been improvement.
Anyway, very happy with consistency, finished well, while all the others died off. A good first session back with the club.
Running warm up/down 19:55 [2] 3.38 km (5:54 / km)
jog to the park and back.
Calves very stiff on the way home.
Calves very stiff on the way home.
Monday Aug 23, 2010 #
3 PM
Orienteering 11:05 [4] *** 2.0 km (5:33 / km) +65m 4:46 / km
spiked:9/9c shoes: Inov8 X-Talons
Training in Masseys with Laurence & Jono. This was probably my best one of the 3.. Spiked all the controls at a reasonable pace. I thought Laurence had legged it away on 7 when he had actually made a mistake. So i sped up and ran really well through from 8 to the finish. Solid 3min lead on this :P.. the other 2 had mistakes.
Will put up this route later. Laurence has my map
Routes
Will put up this route later. Laurence has my map
Routes
C • nice 1
C • nice 2
Orienteering 6:51 [5] *** 1.2 km (5:42 / km) +60m 4:34 / km
spiked:4/6c shoes: Inov8 X-Talons
This felt more physical, and the first 3 were all very vague so it was trickier. I ran okay, and only passed Laurence on his mistake on 5. All three of us were close at this point, but knowing I had a small lead I dropped early, spiked the last one and finished strong to take my 2nd gold, with Jonathan coming up just behind.
Will also put up this route up when I get my map.
Routes
Will also put up this route up when I get my map.
Routes
Orienteering 22:43 [4] *** 3.36 km (6:46 / km) +120m 5:44 / km
spiked:12/15c shoes: Inov8 X-Talons
Last loop, longest one. Good route choice to 1, so long as there wasn't a gap in the wall near control. And you couldn't get through.. But you could! Route choice would have been good for 5 also, but no. Started well enough, had to stop to decide route to 1, took what I'd say was a good route. Spiked all of the first butterfly, slow up hill to 6 though and the others started to catch. 7 was strange so they both ran past me and i let them go. Just let them navigate 8 & 9, while I checked they weren't making mistakes. But on 10, they took weird route so I corrected and got it, but this control was vague. Laurence just ran through it though, so again used his navigation for the last butterfly! But through 14 & 15 i passed him on the hill and took another Gold. ;)
Happy with how i knew how to use others but not follow, like at 10. Kind of similar to last leg of a relay or chasing starts I guess.
Routes!
I've forgotten how to do that thing where you can name your link.. Anyone care to remind me? Cheers!
Happy with how i knew how to use others but not follow, like at 10. Kind of similar to last leg of a relay or chasing starts I guess.
Routes!
I've forgotten how to do that thing where you can name your link.. Anyone care to remind me? Cheers!
Cycling: Commute 24:20 [3] +330m
cycle up
Cycling: Commute 14:08 [2] 7.75 km (32.9 kph)
shoes: Inov8 X-Talons
Running warm up/down 20:21 [3] 2.74 km (7:26 / km)
before & after.
Saturday Aug 21, 2010 #
2 PM
Cycling: Commute 32:30 [2] 11.5 km (21.2 kph)
Orienteering 14:42 [5] 2.93 km (5:01 / km) +83m 4:24 / km
shoes: Asics Running shoes
Bit of O' Training in Phoenix Park with Jono and Laurence. Would put up routes, only map was shit with Purple Pen.
Couple of bad routes but came in last with few mistakes.
Couple of bad routes but came in last with few mistakes.
Orienteering 12:22 [5] 2.21 km (5:36 / km) +75m 4:47 / km
shoes: Asics Running shoes
These hills were tough! Orienteered okay but was just out-run.. again! Last
Orienteering 25:35 [3] 4.12 km (6:13 / km) +87m 5:37 / km
shoes: Asics Running shoes
"Death to Finish" course. physically tough. Was running okay, good route to 4, caught Laurence back to 5, was about to hit it 1st but rather than go slightly left i ended up in a shit loada nettles. Was stuck for a while and the others left me! Due to motivation (or lack of it) or just generally tired, I really struggled up these last few hills and even flats. I was tired. So eh.. Last
Cycling: Commute 29:49 [3] 11.72 km (23.6 kph)
Running warm up/down 1:05 [1] 0.22 km (4:55 / km)
Friday Aug 20, 2010 #
Note
Didn't really get round to a run.. Would've gone this evening but figured I'd be as well off to leave the throat another day. Doing some courses with Laurence and johnny tomorrow, I planned some for phoenix park
Note
And actually ankle looking good again.. can do me squats and shit on it so, twill be grand again..
Thursday Aug 19, 2010 #
Note
(rest day)
seem to have picked up bad throat infection or something after running last night.. so aint gonna do the easy jog and will just take a proper rest day..
Wednesday Aug 18, 2010 #
7 PM
Running warm up/down 4:00 [1] 0.7 km (5:45 / km)
Running long 46:40 [5] 9.83 km (4:45 / km) +365m 4:00 / km
shoes: Inov8 X-Talons
Hill race on tibradden, felt a little lacking but a good race.
I came 12th, 1st junior
I came 12th, 1st junior
Tuesday Aug 17, 2010 #
Note
Also I went over my ankle on the 1st day last week.. it wasn't bad as it held up for the rest of the week. But it has been feeling very weird since and tried to do a squat in my exercises after taking last week off. But i couldn't get near the whole way down- serious pain, with a feeling of something about to snap.. Not good will have to watch that very closely
11 AM
Running warm up/down 11:33 [1] 1.93 km (5:59 / km)
shoes: Asics Running shoes
jogging around searching for a good steep hill.. 3rd time lucky
and then the jog back
and then the jog back
Running 16:35 [5] 3.2 km (5:11 / km) +200m 3:57 / km
shoes: Asics Running shoes
12 Reps of a hill at the back of my school.
Hill: 150m, 20m climb
Straight up quite hard, and jog back as rest.
Hill Times: 0.37, 0.41, 0.40, 0.40, 0.39, 0.41, 0.40, 0.37, 0.38, 0.38, 0.38, 0.32
Rest Times: 0.40, 0.45, 0.45, 0.47, 0.46, 0.49, 0.49, 0.49, 0.49, 0.49, 0.54
Good Session, finished fast.. could have done few more, but the plan is to build it up so..
Hill: 150m, 20m climb
Straight up quite hard, and jog back as rest.
Hill Times: 0.37, 0.41, 0.40, 0.40, 0.39, 0.41, 0.40, 0.37, 0.38, 0.38, 0.38, 0.32
Rest Times: 0.40, 0.45, 0.45, 0.47, 0.46, 0.49, 0.49, 0.49, 0.49, 0.49, 0.54
Good Session, finished fast.. could have done few more, but the plan is to build it up so..
Monday Aug 16, 2010 #
11 AM
Running 18:20 [1] 3.5 km (5:14 / km)
easy jog over and back from bushy with an old course in there in between
Orienteering 15:32 [1] 2.77 km (5:37 / km) +50m 5:09 / km
shoes: Asics Running shoes
easy jog around.. used compass a little, spiked all controls but as expected happy with eye for detail and routes even if i know the area..
Its actually way easier to go for a run i think if its just on a short orienteering course instead of a boring 30min run!
just stretchin the legs
Its actually way easier to go for a run i think if its just on a short orienteering course instead of a boring 30min run!
just stretchin the legs
Sunday Aug 15, 2010 #
Note
is anyone able to make winsplits? I really want to see the last week in winsplits- especially cos the splitsbrowser is messed up
Saturday Aug 14, 2010 #
Note
Happy to have finished 1st of the Irish, could've been a good bit better but i had some good runs. 23rd overall is a solid enough result.. and probably ensured myself a JHI selection so..
9 AM
Running warm up/down 10:12 [1] 1.42 km (7:11 / km)
easy jog with Roar to the start.. legs feeling good but pace very easy so..
Orienteering 1:12:39 [4] *** 9.67 km (7:31 / km) +330m 6:25 / km
spiked:13/15c shoes: Inov8 X-Talons
Started with a french lad 9secs behind me, ignored him and ran on. We both spiked no.1 and 2 at a slow pace on the climb.. To 3, i cut my hand and stupidly let him get away, was annoyed at myself and only walked the climb to 3. For 4, i decided my legs were going to struggle today and just avoided the hill by hitting the path and marsh. On the long leg to 5, i was once again slow but happy with route-choice and good spike. To 6 okay, 7 very bad line out, concentrating on 2 other guys stupidly but also messed up the control very badly in the circle losing approx. 3 or 4mins. Once again annoyed, i didnt read map and lost about 3mins on the short no.8.
At 8, i saw the most epic orienteering ever! About 30 M14's were tanking it *THIS IS NOT AN EXAGGERATION* every single one of them spiked the control and they were punching at ultra-speed with only one punch at the control before legging it the same way as me down to the marsh. But while i was slow with my hand and being cautious of it they were jumping of 2m crags and doing army rolls out of it before getting up to tank it again! They were reading the map while in mid air and some were doing 360's and stuff.. I honestly wanted to just quit my course and join them.. it looked like more fun then i could ever possibly imagine. <- This is why i Orienteer! :D
Anyways, back to no. 9 :P.. i ran across the marsh, a train of about 4 m18's had caught me, and we struggled acroos the only tough marsh i saw this week. I actually sank down to my hips at one point and was stuck for about 20secs as others ran by. Contoured around hill and spike. To 10, through houses and to the control which a lot of people seemed to converge on. Down to 11, grand. I took the lower route-choice to 12, I was happy with the route but was slow and took a lot of drinks.. Marcus seemed to prefer the higher route- it is a toughie though and i am unsure.. I knew i had to run hard to 13 to gain places as it was the last control that you could really catch much on, so i pushed and navigated well in with an uber-spike at the end.. passing 2 other 18's.. i kept this and navigated well to the last few before passing another pair on the way to the last and on the run-in. I was happy with this as it meant on the last day i only dropped 2 places, which could've been a lot worse.
I lost approx. 6 or 7mins out there and wasn't happy plus i felt very sluggish.. and just watched some 18's go past me. I think if this race had come a day or 2 earlier I might have been able to do sub-60 pretty comfortably.. This would have been very good as the winner did 54 but i think he must have had mistakes as he did 55 for 800m longer the 1st day in more physical terrain with more .. Still it will do
Also finished 2secs behind Conor and 1min behind Cillin.. but this didn't bother me..
At 8, i saw the most epic orienteering ever! About 30 M14's were tanking it *THIS IS NOT AN EXAGGERATION* every single one of them spiked the control and they were punching at ultra-speed with only one punch at the control before legging it the same way as me down to the marsh. But while i was slow with my hand and being cautious of it they were jumping of 2m crags and doing army rolls out of it before getting up to tank it again! They were reading the map while in mid air and some were doing 360's and stuff.. I honestly wanted to just quit my course and join them.. it looked like more fun then i could ever possibly imagine. <- This is why i Orienteer! :D
Anyways, back to no. 9 :P.. i ran across the marsh, a train of about 4 m18's had caught me, and we struggled acroos the only tough marsh i saw this week. I actually sank down to my hips at one point and was stuck for about 20secs as others ran by. Contoured around hill and spike. To 10, through houses and to the control which a lot of people seemed to converge on. Down to 11, grand. I took the lower route-choice to 12, I was happy with the route but was slow and took a lot of drinks.. Marcus seemed to prefer the higher route- it is a toughie though and i am unsure.. I knew i had to run hard to 13 to gain places as it was the last control that you could really catch much on, so i pushed and navigated well in with an uber-spike at the end.. passing 2 other 18's.. i kept this and navigated well to the last few before passing another pair on the way to the last and on the run-in. I was happy with this as it meant on the last day i only dropped 2 places, which could've been a lot worse.
I lost approx. 6 or 7mins out there and wasn't happy plus i felt very sluggish.. and just watched some 18's go past me. I think if this race had come a day or 2 earlier I might have been able to do sub-60 pretty comfortably.. This would have been very good as the winner did 54 but i think he must have had mistakes as he did 55 for 800m longer the 1st day in more physical terrain with more .. Still it will do
Also finished 2secs behind Conor and 1min behind Cillin.. but this didn't bother me..
Friday Aug 13, 2010 #
10 AM
Running warm up/down 1:40 [3] 0.3 km (5:33 / km)
Orienteering 38:24 [5] *** 6.24 km (6:09 / km) +181m 5:22 / km
spiked:11/12c shoes: Inov8 X-Talons
Middle Distance
Started well again, down to path in off river and spike. Happy with route to 2 going around hill to small path and running fast up to marsh, climbed up seemed to hit a small stream and saw one just to right of control so turned in to the left. Hit path- maybe stream was to small to be mapped? anyway calmly changed direction and spiked the knoll- 40secs lost. Down to marsh to 3, had planned to climb up re-entrant on small track and into control but was pulled over by the appealing open and spiked so still good. Out to track to 4, only real option, ran okay but was cautious so as not to miss turn off and then slow enough on the short climb but spiked. A couple of short and speedy controls in a row now from 5 to 8.. missed 5 (bad direction) maybe 30secs, hit 6 well, using small hill to check direction. Aimed off to left to ensure i spiked 7 and aimed off slightly by going over the small hill to do the same for 8. For 9 i chose the path around as my route for our longest leg- to be honest it was the main route to be chosen. I made sure to push hard as I knew it was an easy control and the good guys would run very fast here, but I was suffering. I slowed a bit on the final ascent to the control but hit it well. I was 6.15 for this leg and winner was 5.07, I think that is respectable enough but sums up what work must be done. I ran slightly over 1.5km for this leg so... happy with pace.
On to 10, i hit marsh and path turned at building all quite easy but took wrong exit from building like most of the irish, crossed marsh before re-locating and hitting well. For 11, changed plan to contour around rather than climb up and over, I think this was better option. Straight down for 13 slowed up by a few slower girls hogging the single tracks :P.. but an easy last few..
Happy with race again, not particularly technical, but a lot of the irish made bigger mistakes so happy to have only lost between 90secs-2mins. Running well too, lost to Cillin by about 5secs which is annoying but he had a cleaner race than me and deserved to be ahead.
Started well again, down to path in off river and spike. Happy with route to 2 going around hill to small path and running fast up to marsh, climbed up seemed to hit a small stream and saw one just to right of control so turned in to the left. Hit path- maybe stream was to small to be mapped? anyway calmly changed direction and spiked the knoll- 40secs lost. Down to marsh to 3, had planned to climb up re-entrant on small track and into control but was pulled over by the appealing open and spiked so still good. Out to track to 4, only real option, ran okay but was cautious so as not to miss turn off and then slow enough on the short climb but spiked. A couple of short and speedy controls in a row now from 5 to 8.. missed 5 (bad direction) maybe 30secs, hit 6 well, using small hill to check direction. Aimed off to left to ensure i spiked 7 and aimed off slightly by going over the small hill to do the same for 8. For 9 i chose the path around as my route for our longest leg- to be honest it was the main route to be chosen. I made sure to push hard as I knew it was an easy control and the good guys would run very fast here, but I was suffering. I slowed a bit on the final ascent to the control but hit it well. I was 6.15 for this leg and winner was 5.07, I think that is respectable enough but sums up what work must be done. I ran slightly over 1.5km for this leg so... happy with pace.
On to 10, i hit marsh and path turned at building all quite easy but took wrong exit from building like most of the irish, crossed marsh before re-locating and hitting well. For 11, changed plan to contour around rather than climb up and over, I think this was better option. Straight down for 13 slowed up by a few slower girls hogging the single tracks :P.. but an easy last few..
Happy with race again, not particularly technical, but a lot of the irish made bigger mistakes so happy to have only lost between 90secs-2mins. Running well too, lost to Cillin by about 5secs which is annoying but he had a cleaner race than me and deserved to be ahead.
Wednesday Aug 11, 2010 #
1 PM
Orienteering 16:50 [5] **** 3.65 km (4:37 / km) +120m 3:58 / km
spiked:18/21c shoes: Inov8 X-Talons
Sprint-O
Started well, kept concentration and planned a little ahead at the start. Spiking my first 5 controls and keeping a close eye to the small details. 6 was a long leg and i think i took the better route, climbing early and taking the lower forest paths into the control. Lost maybe 15secs here by climbing through a bit of the forest early when the path actually linked to my road later on. 7 & 8 were short and snappy, keep it steady and make sure not to make a mistake on the longish no.9, kept it good and spiked all these.. 10 & 11 went back to the fairly easy urban areas, okay through here. 12 had our toughest climb back into the park, a relatively easy control though but i still nearly missed the turn off costing me maybe 5secs, Out again and nearly missed my hill again on 13 costing me 5secs or so.. I slowed slightly here to ensure I didn't do this again and got 14 okay before the two shortish 15 & 16 ones. They went well, and upon looking at route-choices to 17, i immediately chose to go around (unlike the rest of the irish), saving climb and knowing I could run fast on the easy-navigational path. I stupidly didn't plan ahead though and was a little unsure leaving the spectator at 18. I took the wrong route and was a little slow deciding, probably lost 20secs here, but executed the route quite well. It was obvious to me that i was tiring and i slowed a lot for the last few before a solid run-in.
Very happy with run, ran hard for most of the course and lost realistically about 30secs but i son't mind these losses so much. I was just under 3mins behind the leader which is a lot but he won by 45secs so I will take it. If i had run like this at eyoc things would have been much better
Started well, kept concentration and planned a little ahead at the start. Spiking my first 5 controls and keeping a close eye to the small details. 6 was a long leg and i think i took the better route, climbing early and taking the lower forest paths into the control. Lost maybe 15secs here by climbing through a bit of the forest early when the path actually linked to my road later on. 7 & 8 were short and snappy, keep it steady and make sure not to make a mistake on the longish no.9, kept it good and spiked all these.. 10 & 11 went back to the fairly easy urban areas, okay through here. 12 had our toughest climb back into the park, a relatively easy control though but i still nearly missed the turn off costing me maybe 5secs, Out again and nearly missed my hill again on 13 costing me 5secs or so.. I slowed slightly here to ensure I didn't do this again and got 14 okay before the two shortish 15 & 16 ones. They went well, and upon looking at route-choices to 17, i immediately chose to go around (unlike the rest of the irish), saving climb and knowing I could run fast on the easy-navigational path. I stupidly didn't plan ahead though and was a little unsure leaving the spectator at 18. I took the wrong route and was a little slow deciding, probably lost 20secs here, but executed the route quite well. It was obvious to me that i was tiring and i slowed a lot for the last few before a solid run-in.
Very happy with run, ran hard for most of the course and lost realistically about 30secs but i son't mind these losses so much. I was just under 3mins behind the leader which is a lot but he won by 45secs so I will take it. If i had run like this at eyoc things would have been much better
Tuesday Aug 10, 2010 #
10 AM
Running warm up/down 5:40 [3] 0.76 km (7:27 / km) +100m 4:30 / km
shoes: Inov8 X-Talons
Orienteering 54:20 [5] ***** 7.3 km (7:27 / km) +100m 6:58 / km
shoes: Inov8 X-Talons
An interesting start order with Me, then Cillin 1min behind, Conor 2min behind him and Laurence 3min behind him!
Anyways, concentrating on spiking no.1, i did so.. quite well but Cillin having focussed on catching me could see me for most of the leg and caught me on a mistake to 2. I was unsure of my position but had Cillin come in and hit it cleanly. On leaving 3, he lead i watched to see what he did, and he navigated well as i closed the gap. But to 4, we ran a similar direction and upon hitting the marsh I turned left beside the lake towards the direction of the control while Cillin turned right in the other direction! His 180 cost him dearly.. I continued to run my leg, i was poor in the lead up to the control and lost 2/3mins having got to the area quite well. Conor caught up (I was convinced Cillin had left us not knowing about his 180). We navigated with slightly different routes for a few controls (Conors tending to keep him ahead). We were then caught by a Norwegian who ran well and we were both a little behind him with me slightly ahead of Conor and the Norwegian doing the majority of the navigation. I lost concentration for 11, Conor spiked it and the Norwegian messed up too, but they both left me here. I messed up 12 and 13 even worse before finishing well enough.
Lost about 8/9mins today. Not a good run at all but my running speed was okay and therefore the time could have been a lot worse.. Still not happy
Anyways, concentrating on spiking no.1, i did so.. quite well but Cillin having focussed on catching me could see me for most of the leg and caught me on a mistake to 2. I was unsure of my position but had Cillin come in and hit it cleanly. On leaving 3, he lead i watched to see what he did, and he navigated well as i closed the gap. But to 4, we ran a similar direction and upon hitting the marsh I turned left beside the lake towards the direction of the control while Cillin turned right in the other direction! His 180 cost him dearly.. I continued to run my leg, i was poor in the lead up to the control and lost 2/3mins having got to the area quite well. Conor caught up (I was convinced Cillin had left us not knowing about his 180). We navigated with slightly different routes for a few controls (Conors tending to keep him ahead). We were then caught by a Norwegian who ran well and we were both a little behind him with me slightly ahead of Conor and the Norwegian doing the majority of the navigation. I lost concentration for 11, Conor spiked it and the Norwegian messed up too, but they both left me here. I messed up 12 and 13 even worse before finishing well enough.
Lost about 8/9mins today. Not a good run at all but my running speed was okay and therefore the time could have been a lot worse.. Still not happy
Monday Aug 9, 2010 #
Event: WOC Tour 2010
9 AM
Running warm up/down 5:08 [1] 0.66 km (7:47 / km)
shoes: Inov8 X-Talons
Orienteering 1:39:09 [3] 10.4 km (9:32 / km) +400m 8:00 / km
shoes: Inov8 X-Talons
Very dissapointing start to the week.. I never really got into the map and orienteered badly all day. Losing contact with the map on the way to 3 in a reasonably vague area cost me at least 5mins. I never really got any proper good orienteering after this.. I was happy with some very good spikes. Most notably no.7 which in yet another featureless area I was happy to pick off a very small re-entrant and then knoll to turn just left into the control. Some good signs, but after some more bad controls i lost heart and that was that.
Sunday Aug 8, 2010 #
Orienteering 32:08 [2] **** 3.87 km (8:18 / km) +100m 7:21 / km
spiked:5/5c shoes: Inov8 X-Talons
Good map.. by myself today. The others went in pairs but i was the odd one out.. very happy, spiked all 5 controls with one smallish mishap. Hopeful for tomorrow
Saturday Aug 7, 2010 #
Orienteering 1:04:38 [2] 8.34 km (7:45 / km) +75m 7:25 / km
shoes: Inov8 X-Talons
relocation training and control thingys with Laurence, Cillin and Jonathan in Trondheim
Wednesday Aug 4, 2010 #
Note
(rest day)
had planned on attending the hill race tonight.. but still seem to have this weird searing kind of stabbing pain in my stomach since tibradden on the way home yesterday. Running wouldn't have been smart
Note
maybe a rest day tomorrow before travel, maybe not.. we'll see!
Tuesday Aug 3, 2010 #
5 PM
Running long 2:09:30 [2] 17.0 km (7:37 / km) +800m 6:10 / km
shoes: Asics Running shoes
Long run, very easy with Laurence and Jonathan on three rock..
Nice run, starting at car park heading across the open area to the far forest along the fire road right till' the end and up the edge of the forest to two rock and Fairy Castle.. then across to Tibradden and down to the car park in Pine forrest before returning along the same route, turning left just before the final ascent of fairy castle and back down to the car park
Got tired around tibradden on the way back- well more just lacked energy then the legs were hurting
Nice run, starting at car park heading across the open area to the far forest along the fire road right till' the end and up the edge of the forest to two rock and Fairy Castle.. then across to Tibradden and down to the car park in Pine forrest before returning along the same route, turning left just before the final ascent of fairy castle and back down to the car park
Got tired around tibradden on the way back- well more just lacked energy then the legs were hurting
Cycling: Commute 23:00 [4] 7.0 km (18.3 kph) +200m
shoes: Cycling shoes
a "cillin" of a cycle up to three rock, under time pressure and bike was stuck in top 2 gears. Had to get off and walk the very final piece of climb just before the junction to the right, under fear of sacrificing my run and just not being able to cycle up that piece in top gears..
Cycling: Commute 20:00 [1] 8.5 km (25.5 kph)
shoes: Asics Running shoes
just kept peddling on route home
Monday Aug 2, 2010 #
1 PM
Running warm up/down 9:40 [3] 1.38 km (7:00 / km) +112m 4:59 / km
shoes: Asics Running shoes
Running hills 31:44 [4] 5.2 km (6:06 / km) +400m 4:24 / km
Hill reps- 4 times, a solid hill of approx. 100m climb and about 650m distance. Just a simple run up it and jog back down as the rest, through long grass and heathery stuff for about 60% with the rest on rough trails.
Uphill times: 4.49, 4.46, 4.58, 4.47
Rest times: 3.06, 3.01, 3.03, 3.09 (back down the hill)
A tough hill, and after doing it on the warm-up i was worried i may not make it the whole way up any of the times.. but happy to keep it consistent and to make my goal of getting up each time.
This was a good session :)
Uphill times: 4.49, 4.46, 4.58, 4.47
Rest times: 3.06, 3.01, 3.03, 3.09 (back down the hill)
A tough hill, and after doing it on the warm-up i was worried i may not make it the whole way up any of the times.. but happy to keep it consistent and to make my goal of getting up each time.
This was a good session :)
Running warm up/down 4:18 [1] 0.7 km (6:09 / km)