Training Log Archive: FEIn the 7 days ending May 29, 2011:
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Sunday May 29, 2011 #
Running race (O Race) 56:14 [5] 5.6 km (10:03 / km) +280m 8:02 / km
High Vinnals - Day 2 (SINS) 1st class, 8th course
Very physical area, 50% map fight on steep hillsides. Despite this best route was straightish, across brashing covered slopes, incl. 65m climb through fight. Wobbled twice on 1 (-45s), control 6 was pit on featureless bracken slope hidden by birch - lost 3mins (should have set compass), felt like retiring, or taking it easy for the rest of the course, as course went on I made no errors and decided the area was so physical that the 3 day event would be decided today, so upped pace and went eyeballs out for the second half. Lost 60s execution plus 30s route on 12, which was later voided (moved during event - lucky me, but did find the unmapped gully the control was in earlier). Flew round last legs. Managed to increase lead by nearly 3min. Glad I decided not to run within myself, stronger uphills today. Around 3.30 cushion for day 3 and rivals running Urban race this evening - each to their own!
Very physical area, 50% map fight on steep hillsides. Despite this best route was straightish, across brashing covered slopes, incl. 65m climb through fight. Wobbled twice on 1 (-45s), control 6 was pit on featureless bracken slope hidden by birch - lost 3mins (should have set compass), felt like retiring, or taking it easy for the rest of the course, as course went on I made no errors and decided the area was so physical that the 3 day event would be decided today, so upped pace and went eyeballs out for the second half. Lost 60s execution plus 30s route on 12, which was later voided (moved during event - lucky me, but did find the unmapped gully the control was in earlier). Flew round last legs. Managed to increase lead by nearly 3min. Glad I decided not to run within myself, stronger uphills today. Around 3.30 cushion for day 3 and rivals running Urban race this evening - each to their own!
Running warm up/down (Pre race) 15:00 [5]
Longish WU, no one else seemed to bother, plenty of strides up/down on felled area, stretched after.
Saturday May 28, 2011 #
Running race (O Race) 46:07 [5] 5.6 km (8:14 / km) +280m 6:35 / km
Brampton Bryan (Shropshire 3 Day) 1st class (4th course)
2 mins errors - 3 x 40s, otherwise very clean, quick on downhills and flat forest legs, lost time running/walking uphill. Followed strategy, control 6 was 120m too high, legs 6 and 7 voided, told myself not to get annoyed and it worked as I knew 6 was wrong, took the attitude it would wind others up rather than me. Less than a minute ahead of Ian D & Mikhail G, first time in ages. 2 days to go and all to play for - glad I've got the lead, see how I handle the pressure of being the hunted!
2 mins errors - 3 x 40s, otherwise very clean, quick on downhills and flat forest legs, lost time running/walking uphill. Followed strategy, control 6 was 120m too high, legs 6 and 7 voided, told myself not to get annoyed and it worked as I knew 6 was wrong, took the attitude it would wind others up rather than me. Less than a minute ahead of Ian D & Mikhail G, first time in ages. 2 days to go and all to play for - glad I've got the lead, see how I handle the pressure of being the hunted!
Running warm up/down (Pre race) 10:00 [1]
Usual WU accent on running up slopes, stretched at finish, ran to download.
Friday May 27, 2011 #
Note
(rest day)
A couple more days off this week prior to Shropshire 3 Day. Only raced consecutive days once in last 2 years. W/E strategy: run within myself on days 1&2, play the percentages, good concentration & flow, do WD stretches and lastly enjoy it!! This includes the bracken, hills, planning and yes and the occasional error.
Wednesday May 25, 2011 #
Running race (O race/training) 1:01:29 [4] 7.5 km (8:12 / km)
Bordon - BAOC mass start score 27c from 35.
Treated this as technique training so run at tempo pace only. Aim to ignore the crowds and focus on technique. Had problems with controls hidden behind trees and some rhoddies. Still missed/stopped too early on a couple, navigation good on fine detail and in maze of veh. tracks, but not so good in vague areas. Can see now what I should been doing, can't always expect everything to fit if its vague and cannot always be certain in advance. In retrospect good area to tease these errors out.
Just seen results 6th in terms of controls visited, should try running slower more often, 24th per pts, errors on two 50 pointers. Seems as though a number of good O had problems.
Treated this as technique training so run at tempo pace only. Aim to ignore the crowds and focus on technique. Had problems with controls hidden behind trees and some rhoddies. Still missed/stopped too early on a couple, navigation good on fine detail and in maze of veh. tracks, but not so good in vague areas. Can see now what I should been doing, can't always expect everything to fit if its vague and cannot always be certain in advance. In retrospect good area to tease these errors out.
Just seen results 6th in terms of controls visited, should try running slower more often, 24th per pts, errors on two 50 pointers. Seems as though a number of good O had problems.
Running warm up/down 10:00 [1]
Usual WU, short WD and stretches after.
Monday May 23, 2011 #
Note
(rest day)
Calves, especially right, feeling battered from running on hard ground. Also ankle has been tender for a few days, cartilage possibly catching. Noticeable during WU Sunday. Ease off this week, guess I'll have to go in the pool if withdrawal symptoms become too much.