Training Log Archive: sjreeve

Event: Irish Long O series 2
 

just a bit of running and stretching along the road &up to the start

definitely a run of two halves. over 1hr30min to cp 11 which is a stupidly long time out on a course without your orienteering head on. en route to 12 took a gel and broke into the haribo. this enforced break seemed to wake up the orienteer inside and I had a much better run from then. winsplits estimates 35mins of mistakes & most of these were in the first 11 controls, my times after cp11 were more competitive.

so, cp1 crossed to the forest quick enough but not high enough, even came down slightly before heading back up! scale issues? then just too slow to get out of forest and was slightly too high into cp2. everything on the map pointed straight to cp3 so thought i was back on track as i nailed it, but then came the mess of 4, 5 &6 where the runner &orienteer within just couldn't agree. i was way too high for 4, tried to make up ground running hard to 5 but not even getting into the circle and again hard running took me way passed 6.
A couple of short legs 7 & 8 were good but again overcompensated on 9, climb, climb, climb! ...oops too high!
actually had a plan to get into 10 and even 11 but whereas 10 was fine 11 came unstuck as the headless chicken reappeared.
the gel & sweets seemed to settle my concentration on navigation. also the realisation that i could get caught sooner rather than later assisted with heightening focus.
12 & 13 were fine, slow coming down into 14 when i should've just gone for the obvious descent and as i circled within the circle the yellow jersey of Colm Moran appeared. I was caught but i wanted to stay ahead so after 1hr50min into my run the runner and orienteer within actually combined for the next hour.
got the short legs 15, 16, 17 out of the way and hoped to put some distance between Colm and myself on the leg to 18. in all fairness i didn't move too far ahead and once i could see the boulder the final run in strategy had to start to develop. took on some more haribo trudging up the hill and then thought i'd offer some to Colm. he politely refused to lessen the load i was carrying! i knew he'd be away quick enough once over the hill so i pushed on to summit first then moved across to survey and plan. colm did get to 19 ahead of me but i stuck to my route choice to 20 and it proved to be slightly better. Said hello to Kenny en route to 21 and then was away, no looking back (well i did slightly at 23) kept high to get run into 24 just right. a bit hesistant into 25 and found too much slow wet ground again coming out of forest into 26.

thanks again to all involved, i'm really enjoying the series and maybe, just maybe, i will be a bit more consistant at Tollymore

Long - Splits

could've stayed with the frontrunners for a better time, kept ahead of some good runners but just kept a bit back for castle ward & carlingford

short warm down &stretch to get away to castle ward early

mostly dynamic stretching &sprints to get rid of the car journey stiffness

not flat out but faster than expected run.
LVO Spring Cup 2 Green
including the run in to the finish control, three errors stand out.
cp1! the first control; far too slow (almost 1min) just went out too easy, missed the taped crossing and then returned to it. could see the control from far off but didn't rush in!!!
consequently i hadn't caught anyone so that provided the motivation to get on with it.
got slightly distracted by another control running into cp4
hesistant into cp5 as burnt gorse wasn't mapped!
run across to fence towards cp6 was good but hesistated crossing fence and brambles, ran too far up it to cross and then spent too long locating ditches. again losing about 1min!
ran hard along path round to field with cp7, shorter routes were available, but only jack ran this leg faster.
cp11 lost 5-10secs going the wrong side of the gorse.
wasted time on the run in to the finish by taking the scenic route.

should've gone under 30mins for this really, no excuses.

usually hope to do this under the 30min. the running felt ok, maybe the morning run is busier with pedestrians & traffic. bit of a headwind on the climb but not much really

similar to last Thursdays class; high resistance seated & climbing & sprints

1:40 intervals with 20sec rest between

20min pulling down a vertical rope, increasing resistance for strength. would be unfair to include the 1085m in climb as it was the rope that was moving not me! on that note, of course, distance in the gym is obviously relative and is only noted for reference. hmmm, physics & biomechanics!

took a while for the legs to warm up but felt grand after 20mins. could've & should've stayed out for a while longer especially with less than 4 weeks left before my work hours jump back up again. Should also be getting the bike out more on mornings like this.

really haven't been in the humour for this lately & could only manage 1/2 the intended session before i lost interest

LVO WEE O-Planning

slowish pace, taking it easy figure 8 loops & hills around castle then up over cavehill. most of the climbing in the first 13km & last few kms fairly flat. really enjoy running here so many routes still to be run.

straight off spin bike, out of gym & into the run (fairly smooth transition into this brick session)