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Training Log Archive: A damp otter

In the 7 days ending May 7, 2013:

activity	#	time	miles		km		+m
Cycling	7	3:32:45	44.01	(4:50)	70.82	(3:00)
Orienteering	3	2:25:28	17.29	(8:25)	27.83	(5:14)	515	39 /	44c	88%
Warm up/ Warm down	6	1:16:02	5.87	(12:58)	9.44	(8:03)
Running	2	1:08:43	9.35	(7:21)	15.04	(4:34)	250
Total	15	8:22:58	76.51	(6:34)	123.13	(4:05)	765	39 /	44c	88%

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Tuesday May 7, 2013 #

8 AM

Cycling (into college) 35:00 [2] 11.4 km (3:04 / km)

into college, nice weather.

4 PM

Cycling (home from college) 20:00 [2] 7.0 km (2:51 / km)

back from college, jump bike tyre "exploded" on stapleton road in easton, so no biked left now till i get a chance to fix them. long walk back as well.

7 PM

Warm up/ Warm down warm up/down (warm up ) 12:00 [2] 1.61 km (7:27 / km)
shoes: Inov8 f-lite 195 (red)

warm up round the field.

Running intervals (10x400m 200 jog recovery) 25:00 [5] 6.0 km (4:10 / km)
shoes: Inov8 f-lite 195 (red)

intervals with anthony on the track, a very warm evening,
training with anthony tonight, 10x400m reps with a 200 jog recovery, the reps were a bit slow tonight for one reason or another 70-74 secs on all reps. and about 80-85 seconds recovery on the 200's.
good session.

8 PM

Warm up/ Warm down warm up/down (warm down ) 26:54 [2] 2.5 km (10:46 / km)
shoes: Inov8 f-lite 195 (red)

drills, warm down, then a good stretch.

Monday May 6, 2013 #

Note
(rest day)

day off training, resting recovering, being social.

Sunday May 5, 2013 #

Note

british route gadget
http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...

12 PM

Warm up/ Warm down warm up/down (warm up/down) 9:00 [2] 1.44 km (6:15 / km)
shoes: Inov8 oroc 280

warming up and down for the relay.

Orienteering race (british relay champs m18) 31:20 [3] 5.76 km (5:26 / km) +70m 5:08 / km
shoes: Inov8 oroc 280

british relay champs 2013- M18 team with zac and Michael, unfortunately i went out quite a way behind the leaders- (14 mins) as our team was quite young and zac missed the changeover my 2! minutes from talking to his dad, so i didnt really have any motivation, and from my tiredness yesterday i just decided to jog it, really lost intrest in the course quickly as well and dropped about 3 mins at least in mistakes on 8 and 2. overall as a weekend some pretty bad performances, this was true aswell with the BSBM weekend, and i really want to get back to how i felt i was performing at the JK, my performances feel like there a lot more distracted and not concentrated and i definitely haven't felt the fresh feeling since the JK.

i think this could be due to a number of reasons, but one of the main one, the fact of not revision, but planning (my life) as im still at a loss to what i will be doing after june. so for now thats taking priority, and concentrating on races can wait for after exams.

Saturday May 4, 2013 #

Event: British Orienteering Championships 2013

Warm up/ Warm down 9:38 [3] 1.81 km (5:19 / km)
shoes: Inov8 oroc 280

Warm up, jogging around, not muh real organisation.

1 PM

Orienteering race (British long champs) 1:22:09 [4] *** 14.25 km (5:46 / km) +395m 5:04 / km
spiked:18/22c shoes: Inov8 oroc 280

British long distance champs, a dissapointinf performance on the whole, down to two main factors, from the start I felt really tired and slow, and I don't like using this as an excuse but my speed was at least 5% off jk long pace, and the second main cause was a whopping 6 min mistake caused by me missing out 15 and running straight from 14-16, it was another straight line control through the middle of the butterfly, I didn't realise until I realised the code was wrong. So frustrating. Though as I was never really running that quickly so it wasn't a big loss and I wouldn't of been able to win. Way down 9 mins off Aidan and 15! Off of Pete. 4th on 18, and 6th junior. 3rd in 2012.

C • 14-16 3

Course 3 - Splits

Friday May 3, 2013 #

Note
(rest day)

Thursday May 2, 2013 #

10 AM

Cycling (Into college) 35:00 [2] 11.4 km (3:04 / km)

Really nice weather, nicest cycle this year and the return of shorts and my orange Hawaiian shirt!

3 PM

Cycling (Home from college) 35:00 [2] 11.4 km (3:04 / km)

Back home.

7 PM

Running (blaise fartlek run) 43:43 [4] 9.04 km (4:50 / km) +250m 4:15 / km
shoes: Inov8 f-lite 195 (red)

hilly farlek run in blaise again, got in 6 good hard hills, from coombe dingle, into blaise, dynamite, then up to the folley, zigzag then the down the beech grove, up to the golf course, down the zigzag up to the house, then back up to folley then back down and back to coombe dingle, felt really tough maybe because it was the 6th day running in a row, or the heat, or a bit of both, but it was a really nice evening for it :-) on my own today though as felix is back at uni

certainly havent tapered off for this years british champs meaning im not going to be that fresh on the day, but the british is no longer important with JWOC, and although its nice to do well at BOC, long term its probably better to train through it.

C • even i wait until i have fi... 5

8 PM

Warm up/ Warm down warm up/down (warm down ) 12:00 [2] 0.88 km (13:38 / km)
shoes: Inov8 f-lite 195 (red)

warm down, med-ball work, rolling, stretching, knackered.

Wednesday May 1, 2013 #

8 AM

Cycling (into college) 35:00 [3] 11.4 km (3:04 / km)

again in on the jump bike which is still really tough and has my posture in a weird position making new muscles become forced to work.

1 PM

Cycling (college to emma's) 15:00 [2] 4.2 km (3:34 / km)

to emma's, brisling ton to witchurch.

6 PM

Cycling (emma's to coombe dingle) 37:45 [3] 14.02 km (2:42 / km)

from emma's to coombe dingle, this cycling on my jump bike is really starting to drain my legs, pretty tough cycling just because its not built for long distances, building up a fair shout of lactate, whitchurch hengrove park, hengrove way, fly over, portway, sea mills, coombe dingle.

7 PM

Warm up/ Warm down warm up/down (warm up/down) 6:30 [2] 1.2 km (5:25 / km)
shoes: Inov8 f-lite 195 (red)

Orienteering race (urban series 2 WOT) 31:59 [4] ** 7.82 km (4:05 / km) +50m 3:58 / km
spiked:21/22c shoes: Inov8 f-lite 195 (red)

BOK urban series #2 coombe dingle and westbury west.
a fairly straightforward area with a few route choices and little control picks, i felt alright but was feeling a little bit drained of energy from the cycling, had an impressive fall on #1 where i slid into the control, then running running running, then i missed the route choice on 9? or 8? im not to sure but it was the smal leg around the building in the second field. then there was some brambles and stream crossing, this forced me to stop and do up my laces after they inevitably came un done, i stopped for 15 seconds on 15 to do them up, lots of avoiding sports games, 2x football games, and 2x cricket games, i was last start and was 1st on my splits.

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