Training Log Archive: ColmMIn the 7 days ending Jul 5, 2015:
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Saturday Jul 4, 2015 #
Event: JWOC 2015
9 AM
Running 23:09 [1] 2.28 km (10:09 / km) +100m 8:20 / km
ahr:170 max:170
Middle Model
No map, shadowed the guys.
No map, shadowed the guys.
Friday Jul 3, 2015 #
9 AM
Running 11:15 [2] 2.51 km (4:29 / km)
Was going to run down to Sauråi, but stopped in the accreditation office to get more maps, and the car had caught me, so I hopped in and went down.
Orienteering 32:20 [2] 3.68 km (8:47 / km) +150m 7:18 / km
Sauråi
Back to this long training map, did the first 4 myself this time.
No compass, so I was making plans at the start of each leg, and trying to execute it well without my compass.
Did a small bit of shadpwing near the end.
One sub-par control.
Back to this long training map, did the first 4 myself this time.
No compass, so I was making plans at the start of each leg, and trying to execute it well without my compass.
Did a small bit of shadpwing near the end.
One sub-par control.
3 PM
Orienteering 12:28 [3] 2.41 km (5:10 / km) +40m 4:47 / km
Krossen - sprint training
Well, went for a tempo-ish sprint on the sprint model.
Mass start, and looked like I wasn't going to hack Corbett's pace, but whipped out the kick.
Foresty and hilly - for a sprint.
Enjoyable.
Well, went for a tempo-ish sprint on the sprint model.
Mass start, and looked like I wasn't going to hack Corbett's pace, but whipped out the kick.
Foresty and hilly - for a sprint.
Enjoyable.
Thursday Jul 2, 2015 #
8 AM
Running warm up/down 5:06 [1] 0.72 km (7:05 / km)
Orienteering 41:23 [3] 5.1 km (8:07 / km) +150m 7:04 / km
Rotvelthaugen Middle distance training.
Very nice area, Deceptively tricky due to lots of bushes and undergrowth, making the contours very vague.
Was solid enough technically, cruised around, but good technique. Still some minor misses.
Struggled physically with the terrain because of wariness with my ankles. But kept it cool.
Very nice area, Deceptively tricky due to lots of bushes and undergrowth, making the contours very vague.
Was solid enough technically, cruised around, but good technique. Still some minor misses.
Struggled physically with the terrain because of wariness with my ankles. But kept it cool.
4 PM
Running 10:25 [1] 2.02 km (5:09 / km)
Jog down looking for some solid flat road.
Running 4:18 [5] 1.64 km (2:37 / km)
4 x 400m fast, off maybe 3mins.
Wanted to get a bit more speed work back, session was tough as expected, with my lack of intervals in a long time.
Really battled through 3 & 4, and it showed in the times.
Times: 63, 62, 65, 66.
Wanted to get a bit more speed work back, session was tough as expected, with my lack of intervals in a long time.
Really battled through 3 & 4, and it showed in the times.
Times: 63, 62, 65, 66.
Running 10:11 [2] 1.96 km (5:12 / km) +50m 4:36 / km
Jog back to the accomodation - we've moved to Vierdi.
Ran into Magnus Dewett finishing a session too, and jogged back with him.
Ran into Magnus Dewett finishing a session too, and jogged back with him.
Wednesday Jul 1, 2015 #
4 PM
Orienteering 57:31 [2] 6.16 km (9:20 / km) +200m 8:02 / km
Sauråi training.
Shadowed Niall and Jonny for 2 controls each, then continued from 4 up to 6, skipped from there to 9, and ran the rest skipping the last control, 13.
Good orienteering from the guys, I'm looking forward to JWOC.
My technique was alright. Mistake down to 11 though.
Shadowed Niall and Jonny for 2 controls each, then continued from 4 up to 6, skipped from there to 9, and ran the rest skipping the last control, 13.
Good orienteering from the guys, I'm looking forward to JWOC.
My technique was alright. Mistake down to 11 though.
Tuesday Jun 30, 2015 #
Note
(rest day)
Tired from yesterday's unsuccessful rest day - hillwalk, football, climbing.
Travelling all day today, and not going to force a run out in the evening like I had considered.
Travelling all day today, and not going to force a run out in the evening like I had considered.
11 PM
Running 31:40 [1] 5.32 km (5:57 / km)
V easy jog with niallmac and jonnyq.
Jonny was up for a run, and I felt it might loosen my tight legs, so I joined.
Up in Rauland now, funny 'oul journey, but we made it in the end.
Jonny was up for a run, and I felt it might loosen my tight legs, so I joined.
Up in Rauland now, funny 'oul journey, but we made it in the end.
Monday Jun 29, 2015 #
Note
(rest day)
Going to Norway tomorrow, as a coach for the JWOC team.
Going to be a lot of fun I'm sure, and a good experience.
Also a good opportunity to work on my middle technique before WOC. Feeling confident enough at the moment, and this should be a chance to solidify it.
Going to be a lot of fun I'm sure, and a good experience.
Also a good opportunity to work on my middle technique before WOC. Feeling confident enough at the moment, and this should be a chance to solidify it.