Training Log Archive: roarIn the 11 days ending Oct 20, 2014:
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Monday Oct 20, 2014 #
Note
(rest day)
Nice week. Performance was under par on the long distance. After some thoughts I'm fairly sure this was due to doing too much in the week before it. While I have been doing more training recently I wasn't ready for double hour sessions of relatively high intensity. I then didn't react properly to my legs being tired and just kept doing stuff. The result being my legs wanted to do nothing in the long distance.
I think this could have been solved by simply taking it a little easier on Thursday and having an easy jog on Friday. Live and learn.
I was happy enough with the relay given what had happened the day before. Felt decent running though the speed still wasn't perfect.
Actual orienteering all weekend was pretty good with no.8 on the really the only thing I am upset about. The training worked from that point of view and my approach of finding the control feature with >95% certainty ensured I read the map and had an attackpoint as necessary.
Plan for the Week:
Monday - rest (5 year anniversary with Ginaa so doing some stuff)
Tuesday - crusaders intervals
Wednesday - Ticknock 80 mins
Thursday - o-intervals
Friday - gym
Saturday - waterford training
Sunday - LL Castlecomer (will do either green or a middle style course)
I think this could have been solved by simply taking it a little easier on Thursday and having an easy jog on Friday. Live and learn.
I was happy enough with the relay given what had happened the day before. Felt decent running though the speed still wasn't perfect.
Actual orienteering all weekend was pretty good with no.8 on the really the only thing I am upset about. The training worked from that point of view and my approach of finding the control feature with >95% certainty ensured I read the map and had an attackpoint as necessary.
Plan for the Week:
Monday - rest (5 year anniversary with Ginaa so doing some stuff)
Tuesday - crusaders intervals
Wednesday - Ticknock 80 mins
Thursday - o-intervals
Friday - gym
Saturday - waterford training
Sunday - LL Castlecomer (will do either green or a middle style course)
Sunday Oct 19, 2014 #
11 AM
Running (road) warm up/down 7:25 1.06 km (6:59 / km) +2m 6:55 / km
ahr:118 max:130 shoes: VJ Falcon
Warm up before SHI relays. Waiting patiently for Jack.
Orienteering race 52:26 *** 8.77 km (5:59 / km) +43m 5:50 / km
ahr:164 max:175 spiked:17/19c shoes: VJ Falcon
SHI Relays - Leg 3 Ireland team 2
Colm was a bit slow on leg 1 and then Jack was solid so I was a bit down going out. Certainly by myself.
There wasn't much on the line as the welsh team had goen out 15 mins in front of me but I still ran hard on the off-chance that both him and Ger messed up and I would be able to secure the points for Ireland.
Nice area. tough enough running and wasn't that hard orienteering as there were big features around to use.
Happy with this run, felt good mostly. Had one weak point going to 8 where I stopped paying attention and veered left. Corrected and < 1 min lost. Otherwise focus was good and I was finding the controls really solidly. More of this will be great.
Colm was a bit slow on leg 1 and then Jack was solid so I was a bit down going out. Certainly by myself.
There wasn't much on the line as the welsh team had goen out 15 mins in front of me but I still ran hard on the off-chance that both him and Ger messed up and I would be able to secure the points for Ireland.
Nice area. tough enough running and wasn't that hard orienteering as there were big features around to use.
Happy with this run, felt good mostly. Had one weak point going to 8 where I stopped paying attention and veered left. Corrected and < 1 min lost. Otherwise focus was good and I was finding the controls really solidly. More of this will be great.
Running (road) 8:23 1.21 km (6:56 / km) +2m 6:53 / km
ahr:119 max:138 shoes: VJ Falcon
Bit of a jog around after. Legs didn't feel terrible.
Saturday Oct 18, 2014 #
11 AM
Running (road) warm up/down 10:00 [2]
shoes: VJ Falcon
Jog to the start and up and down the track. Legs didn't really seem to want to turn on and I was trying to do something to get some response from them. Seemed to have been successful just before the start.
Orienteering race 2:08:10 [4] **** 14.2 km (9:02 / km) +675m 7:18 / km
spiked:27/29c shoes: VJ Falcon
SHI Long - Balmoral
Ugh my legs. Just never got them moving and felt sluggish for the entire course. Tried to plod on and fight through it. Had a few sparks of life on 6, 9, 16, 17 (the downhill legs) and managed a 13th and 20th split on 6 and 16 respectively. Orienteering was pretty sweet though. Not more than 20s lost on any control and only 2 bigger than 10s.
Ugh my legs. Just never got them moving and felt sluggish for the entire course. Tried to plod on and fight through it. Had a few sparks of life on 6, 9, 16, 17 (the downhill legs) and managed a 13th and 20th split on 6 and 16 respectively. Orienteering was pretty sweet though. Not more than 20s lost on any control and only 2 bigger than 10s.
1 PM
Running (road) warm up/down 7:50 [2]
shoes: VJ Falcon
Jog around with Roisin and Cliona. Legs still feeling dead.
Thursday Oct 16, 2014 #
3 PM
Running (road) warm up/down 1:25 [0] 0.16 km (8:58 / km) +14m 6:13 / km
ahr:78 max:89 shoes: VJ Falcon
O-training 29:14 **** 3.99 km (7:19 / km) +117m 6:23 / km
ahr:154 max:172 shoes: VJ Falcon
Muir of Dinnet.
Visited up some random controls and put in a few extra myself. Relatively high intensity which I may come to regret.
Visited up some random controls and put in a few extra myself. Relatively high intensity which I may come to regret.
Wednesday Oct 15, 2014 #
11 AM
O-training 56:55 6.18 km (9:12 / km) +339m 7:13 / km
ahr:122 max:168 shoes: Inov8 X-Talon
Creag Choinillich training.
Jogged up with Darren to the start from our accommodation!
First bit of the forest was really lovely and then Darren was at the first control and started taking a video of me, running behind until the second one. Spiked it :)
Was feeling pretty tired on the hills then and Darren caught back up when I was on a "fake" indistinct track in the open. Something weird had been going on up here and loads of holes had been dug and the earth piled on the heather. It made going very slow when Darren was on the actual path. More of the holes into the control and I stopped reading the map. Ended up in the re-entrant i had drawn the circle over and couldn't work out where I was!
Caught Darren back up down the hill to the next one and was clean again to the crag. Felt very tired through my little loop here and decided to skip the slope around the side of the hill with the hashing. Went up to the top instead. This was rough enough too and met Darren up the top. Great views on a lovely day.
Then down the path to the last 2 controls. Missed the first one by being dumb and the second was fine. Then jogged home with Darren.
Legs and brain weren't really in this session but it was a nice day out and I enjoyed myself greatly.
Jogged up with Darren to the start from our accommodation!
First bit of the forest was really lovely and then Darren was at the first control and started taking a video of me, running behind until the second one. Spiked it :)
Was feeling pretty tired on the hills then and Darren caught back up when I was on a "fake" indistinct track in the open. Something weird had been going on up here and loads of holes had been dug and the earth piled on the heather. It made going very slow when Darren was on the actual path. More of the holes into the control and I stopped reading the map. Ended up in the re-entrant i had drawn the circle over and couldn't work out where I was!
Caught Darren back up down the hill to the next one and was clean again to the crag. Felt very tired through my little loop here and decided to skip the slope around the side of the hill with the hashing. Went up to the top instead. This was rough enough too and met Darren up the top. Great views on a lovely day.
Then down the path to the last 2 controls. Missed the first one by being dumb and the second was fine. Then jogged home with Darren.
Legs and brain weren't really in this session but it was a nice day out and I enjoyed myself greatly.
Tuesday Oct 14, 2014 #
11 AM
O-training (1:10000) 1:08:23 **** 4.7 km (14:34 / km) +99m 13:11 / km
ahr:98 max:152 shoes: VJ Falcon
Balnagowan training.
Shadowing Gina. Trying to focus on showing her that she can read the map when she is running and how to make sure that she can be confident in her location.
Shadowing Gina. Trying to focus on showing her that she can read the map when she is running and how to make sure that she can be confident in her location.
2 PM
O-training (1:10000) 37:48 [3] **** 5.14 km (7:21 / km) +180m 6:15 / km
ahr:76 max:106 spiked:15/16c shoes: VJ Falcon
DNC Coull Middle training.
Again got the orienteering sorted. Strong focus the whole way and reading the map the whole way into the control. It really made a difference ensuring I had a way to ensure I would find the control.
Legs worth noting:
5 kept my height and controured around the hill. Used the line of hills as a nice feature and popped up into the control exactly at the right time.
12 was feeling tired and worked hard on concentrating. Used my compass pointing technique to ensure my bearing was good and just double checked the map.
16 I often have trouble on these type of legs. Here I read the map and checked on my height the whole way across.
13 This was my only bad control. Left 12 up the re-entrant. Came up to the top of the hill and then forgot how far I had gone. Tried to go around the re-entrant that wasn't there. Realised it and didn't lose too much time. Concentrate when tired!
Again got the orienteering sorted. Strong focus the whole way and reading the map the whole way into the control. It really made a difference ensuring I had a way to ensure I would find the control.
Legs worth noting:
5 kept my height and controured around the hill. Used the line of hills as a nice feature and popped up into the control exactly at the right time.
12 was feeling tired and worked hard on concentrating. Used my compass pointing technique to ensure my bearing was good and just double checked the map.
16 I often have trouble on these type of legs. Here I read the map and checked on my height the whole way across.
13 This was my only bad control. Left 12 up the re-entrant. Came up to the top of the hill and then forgot how far I had gone. Tried to go around the re-entrant that wasn't there. Realised it and didn't lose too much time. Concentrate when tired!
Monday Oct 13, 2014 #
10 AM
O-training (1:15000) 1:01:40 *** 7.6 km (8:07 / km) +332m 6:40 / km
ahr:122 max:167 spiked:6/8c slept:8.5 shoes: VJ Falcon
Long Training on Glen Fearder
Was good to the first feeling good.
Made a complete mess of the second. Lost track of myself and was suddenly navigating from a different place after crossing the fence. Ended up too high and was very confused for a while.
Continued on after that but wasn't going to do the whole course. Ran up the hill for the first time in the 3 times I have been there :) Went a little bit too up in fact! Not bad though. Good to 45 then. Could see the hill and navigated nicely into it.
Cut my course short here and just did the loop. Was a little right on the way to 32, got pushed by the veg. Solid then for the rest of the course. Feeling very good.
Was good to the first feeling good.
Made a complete mess of the second. Lost track of myself and was suddenly navigating from a different place after crossing the fence. Ended up too high and was very confused for a while.
Continued on after that but wasn't going to do the whole course. Ran up the hill for the first time in the 3 times I have been there :) Went a little bit too up in fact! Not bad though. Good to 45 then. Could see the hill and navigated nicely into it.
Cut my course short here and just did the loop. Was a little right on the way to 32, got pushed by the veg. Solid then for the rest of the course. Feeling very good.
3 PM
O-training (1:10000) 50:24 [3] **** 6.42 km (7:51 / km) +184m 6:52 / km
ahr:57 max:76 spiked:14/17c shoes: VJ Falcon
Middle training on Muir of Dinnet.
Started poorly. Misread the ride and had no reference for my height. Stopped just past it and went back on found it. ~ 1 min lost.
2, 3 excellent with me navigating super well. Then 4 was another bad time. Went across the road and through the veg change passed the rocks. Headed off up the hill on my compass bearing. Not very well though and kept trying to climb. Saw what I thought was the ruin, but it was actually the rocky pit above the control. Thus went too high and lost another minute.
Got it back together then for 5 and 6 picking off the features well and using my attackpoints properly. This is what I forgot to do at number 7 and I tried to just straight line it. This was dumb and I spent a while searching for a way to relocate. Went back to the track and did the control properly.
At this point I remembered how to orienteer. Focus on the map and find solid attackpoints. Make the control safe.
BAM I flew through the rest of course spiking everything perfectly and running strongly! Felt absolutely fantastic. This is why I like orienteering!!
Now to remember how to replicate this.
Started poorly. Misread the ride and had no reference for my height. Stopped just past it and went back on found it. ~ 1 min lost.
2, 3 excellent with me navigating super well. Then 4 was another bad time. Went across the road and through the veg change passed the rocks. Headed off up the hill on my compass bearing. Not very well though and kept trying to climb. Saw what I thought was the ruin, but it was actually the rocky pit above the control. Thus went too high and lost another minute.
Got it back together then for 5 and 6 picking off the features well and using my attackpoints properly. This is what I forgot to do at number 7 and I tried to just straight line it. This was dumb and I spent a while searching for a way to relocate. Went back to the track and did the control properly.
At this point I remembered how to orienteer. Focus on the map and find solid attackpoints. Make the control safe.
BAM I flew through the rest of course spiking everything perfectly and running strongly! Felt absolutely fantastic. This is why I like orienteering!!
Now to remember how to replicate this.
Sunday Oct 12, 2014 #
8 AM
Running (road) warm up/down 10:00 [2] 1.3 km (7:42 / km)
shoes: Inov8 X-Talon
Jog to the start in the fantastic mist. Made it seem much more epic. Felt surprisingly good.
Orienteering race 22:59 ***** 4.3 km (5:21 / km) +145m 4:34 / km
spiked:18/21c shoes: Inov8 X-Talon
Race the Castles 2, Stirling.
Picked up the map and thought "this is my kind of sprint!". Started great, 1 and 2 were perfect. Then I made an absolute mess of 3. Was concentrating on running and never really read my map. Ran down the gap I thought opened onto the control. Then down under the underpass. Eventually worked it out and ran along the battlements.
4 was fine, I had already seen the underpass for 5, so simple as far as 6. 7 looked fine to me and I pushed hard. However it was not obvious at all and the oxygen debt I had put myself in meant I spent almost a minute trying to calm down and eventually got the control. Got annoyed here and let it affect my enjoyment of the course. 2 minute man caught me since he saw me up on the battlement punching. 8, 9 were fine and trying to run hard. Small hesitation on 10 as I thought it would be the other side of the wall.
Was feeling tired now but still went high for 11 and I think it was correct. 12, 13 were quite simple.
Think I took the wrong choice for 14, going up the steep hill when I probably should have gone around further. Still got there ahead of 2 minute man, though he was just behind me. The end was then a bit of a hammer fest through the last few controls that were quite easy. Last few were a bit easy.
Overall not pleased with this really. 2 big mistakes cost me about 2 minutes while the rest of the run was quite good really. What was most annoying was that it was a sprint that suited me and I had messed it up by just not paying proper attention.
Picked up the map and thought "this is my kind of sprint!". Started great, 1 and 2 were perfect. Then I made an absolute mess of 3. Was concentrating on running and never really read my map. Ran down the gap I thought opened onto the control. Then down under the underpass. Eventually worked it out and ran along the battlements.
4 was fine, I had already seen the underpass for 5, so simple as far as 6. 7 looked fine to me and I pushed hard. However it was not obvious at all and the oxygen debt I had put myself in meant I spent almost a minute trying to calm down and eventually got the control. Got annoyed here and let it affect my enjoyment of the course. 2 minute man caught me since he saw me up on the battlement punching. 8, 9 were fine and trying to run hard. Small hesitation on 10 as I thought it would be the other side of the wall.
Was feeling tired now but still went high for 11 and I think it was correct. 12, 13 were quite simple.
Think I took the wrong choice for 14, going up the steep hill when I probably should have gone around further. Still got there ahead of 2 minute man, though he was just behind me. The end was then a bit of a hammer fest through the last few controls that were quite easy. Last few were a bit easy.
Overall not pleased with this really. 2 big mistakes cost me about 2 minutes while the rest of the run was quite good really. What was most annoying was that it was a sprint that suited me and I had messed it up by just not paying proper attention.
9 AM
Running (road) warm up/down 6:00 [2]
shoes: Inov8 X-Talon
Cool down with Kev checking out some of the graveyards.
Saturday Oct 11, 2014 #
Event: Race the Castles
10 AM
Running (road) warm up/down 8:00 [2]
shoes: Inov8 X-Talon
Jog to the start with Kev.
Orienteering race 23:03 **** 4.4 km (5:14 / km) +140m 4:31 / km
spiked:17/19c slept:6.0 shoes: Inov8 X-Talon
Race the Castles event 1, Edinburgh City Race.
Plan was to take it steady. Started out ok to 1 but then missed the entrance to the alley. Realised very quickly <5s dropped.
Solid then through the technical area but I felt that the hills were going to tire me out.
Long leg to 7 and I had a chance to read ahead, planned my route to 8. Went around the hill to reduce the climb and I think it was very worth it. Coming back up to 9 then I could feel my legs suffering. 10 fine then 11 I went down the wrong alley and had to turn around and come back. ~20s.
Went up for 13 to get a nice line into the control. Was clean then for the finish but the legs had very little push in them and I wasn't moving as fast as I would have liked.
Happy enough with this given then late night with little sleep and the amount of hills on the course. Focus was good throughout.
Plan was to take it steady. Started out ok to 1 but then missed the entrance to the alley. Realised very quickly <5s dropped.
Solid then through the technical area but I felt that the hills were going to tire me out.
Long leg to 7 and I had a chance to read ahead, planned my route to 8. Went around the hill to reduce the climb and I think it was very worth it. Coming back up to 9 then I could feel my legs suffering. 10 fine then 11 I went down the wrong alley and had to turn around and come back. ~20s.
Went up for 13 to get a nice line into the control. Was clean then for the finish but the legs had very little push in them and I wasn't moving as fast as I would have liked.
Happy enough with this given then late night with little sleep and the amount of hills on the course. Focus was good throughout.
11 AM
Running (road) warm up/down 6:00 [2]
shoes: Inov8 X-Talon
Bit of a cool down with Darren.
Friday Oct 10, 2014 #
Note
Arrived in Edinburgh at 11:30. No car in the car park for me and had to wait for 30 mins. Dropped Conor off and by the time I was parked and in bed it was 01:30. Early start tomorrow so I will be tired!