Training Log Archive: ColmM

MCO Long distance WRE. M21E.
MCO Long WRE Map
20th / 88. (+24:38 to course winner) (+48:48 to Thierry).
Toughest long distance race I have ever run. Extremely technical terrain with a lot of detail at 1:15,000. Routes were important as avoiding green and undergrowth was essential to keeping any flow or speed, so micro-routes became very important. Also really physical terrain with lots of climb, some rocky ground and changing forest.
I started my race really well, got a nice rhythym into 1, and was happy with my high route across the barerock to 2, keeping speed and alright navigation. I used the uphill 3 and 4 to plan ahead for 5 and 6, both quite long legs. I nailed my route to 5, and the control on a tricky downhill, yielding a nice split, and leaving myself in a very good position 24mins in, currently ahead of the eventual course winner.
Decent route to 6, but a slip at the end cost me about 1min - 1:30mins. Back on track to 7, and I decided on a high route again to 8, avoiding a lot of steep slope and green, but involving extra climb. I got it pretty well though and came in to 8 on 50mins, 3mins behind the leader at that point, who was the eventual winner. This was a really good first section for me, and definitely has positive signs. Running was nice, even though a little tired on climbs, very fluid through all flat sections.
The next section wasn't great with some time losses and slow splits 8 - 11 in the scrappy-ish area (~3mins), mainly due to me starting to lose a little focus, but not too much time lost. I was caught by a guy I had passed at 11, and he lead the way to 12, but after he got stuck I lead the way again. Not totally sure of my position I relocated halfway to 12 very nicely and came into the circle well. Unfortunately I was one re-entrant over, I realised quick but thought I was also too low and climbed a little, 45s lost after some nice navigating on possibly our trickiest leg.
To 13 though I really started to feel the day before, as well as the low sleep hours / hard floor in my legs. We got a steep climb and I was very slow up it. This combined with breaking my compass while tripping on some barerock set me back a bit, and was the beginning of me starting to tire. I got to 14, and started to feel alright again on the flatter stuff.
Through the spectator I was managing to keep running alright, but it was slow. Hit tracks and felt like I was jogging along. I struggled through the last section, navigating pretty well, except for one stupid mistake of concentration and getting stuck in green (1 - 1:30min).
I finshed alright, but a lot of time dropped on the last loop where my legs really after the tough race so far, including some cramping.

Definite positives here, but clearly some negatives too. My orienteering was really good, and I was in the top 3 after 25mins, and top 6 or so after 50mins. Long distance navigation and flow was really good, and the technical race suit me, as did this type of route-choice element. However, despite lasting much better than many previous races, my legs still didn't hack the distance, and particularly climb in the latter stages killed them. Despite decent winter training, my base still isn't quite there, but with the right race, and maybe better preperation I think it would be quite good.
It is certainly a massive step forward from Scotland last Summer. A step in the right direction if nothing else, but the race does fill me with more confidence than anything else.

MCO Middle WRE. M21E. (+8:58 to course winner) (+14:01 to Thierry)
MCO Middle WRE Map
28th / 83.
Not enough world ranking points to make M21SE (not surprisingly with 1 race...).
Really technical middle distance, lots of detail combined with rolling hills and varied forest runnability, all making it a beautiful middle distance.
I started quite well, and after yesterday's model issues I made sure to plan my route before exiting the control at the very latest. Some issues, mainly from around 20s - 1min, but lots of <20s things too. The terrain really didn't allow a lot of flow and I struggled to get any rhythm, or push hard, but mistakes were kept fairly minimal, and while still losing 2-3mins in proper mistakes, my race was quite good.
I am happy with my navigation, but it is clear that I need some middle distance training to work on my flow in this sort of demanding terrain.
Legs not feeling fresh, but my fitness is quite good, despite lacking speed, so I didn't tire too much in the end.
Still, to get a proper flow and eliminate mistakes could probably bring me to around 43-44mins, before any speed is taken into account. Some serious times posted by others today though.
Work to do, but not bad.

MCO Sprint WRE. M21E.
24th / 92. (+1:35 to course winner) (+3:27 to Super Elite winner).
A very nice sprint area which mixed routechoice around a small portugese town with some fine navigating around the castle.
Started quite well, and overall it was a good race with very few mistakes. Took good routes pretty much throught the whole race. Coming towards the spectator I was turning my descriptions around (they didn't fit in my holder), and ran past my control, 15s lost and stupid. After the spectator I missed my turn up a small staircase, but realised quickly and backtracked, 10s. This seems to have happened a lot of people.
My running didn't feel great, I struggled to push, and again lacked some speed, but it wasn't too bad. Still, it would be nice to be running faster.
Sprint-O technique definitely in good shape, but speedwork to be done.

Event: 3rd Mediterranean Championships in Orienteering - WRE 2014
 

MCO Model event.
Got out into the forest. Very technical, manged the navigation pretty mistake-free, but really lacking flow, and struggling to plan ahead.

Travel.

Another long one at college. Missing sessions for work. What has happened my priorities?

Intervals - UCDAC.
5mins (3mins), 4mins (2), 3mins (2), 2mins (2), 1min.
Still a small group again today, but with Cian out I was pretty confident it'd be quick enough again anyway. Really nice evening for it too.
Distances (pace): 1.46km (3:26), 1.19 (3:22), 0.91 (3:22), 0.64 (3:15), 0.36 (2:48).
Starting off with the 5minuter Cian wasn't legging it, so when I finished close to him, I was thinking this was good and I'd try tuck into him and hold on for the 4minuter. But he came out of the blocks flying on this one and left us for dead. Same for the 3minuter, and then still a serious turn of speed for the 2 and the 1.
Felt like I was cruising the 5min, but after that they felt tough, and I felt like I definitely lacked a turn of pace. That's probably the winter miles slowing me down, but in hindsight the paces are still decent. Looking forward to more speed work though over the next short while, and picking up my pace a bit. It's definitely needed.
Hopefully these sessions will start to get a few more lads out now and become a bit more consistent now that the indoors are basically done.

In college 9am till 9pm. Normally I'd be all over that 10pm run. But tonight it's raining, and I am bitching out.
I'm such a bitch.