A little longer than normal as added 10 minutes of stretching in at the start, just 30s on each muscle group. Felt like I needed it after a few hard weeks. Also re added some upper body stuff as felt finger is fine for that now, still swollen now.
Surprised that session wasn’t to bad as felt completely dead at the end of yesterday. Good signs my body has adapted to (for me) high mileage weeks. Left squad still a bit sore on some exercises but got better by the end of the Bulgarians.
Running - Fell5:14 0.96 km (5:28 / km) +6m5:19 / km ahr:133 max:150
Part of warm up. Forgot to put watch in the right mode.
Running - Fell56:25 10.64 km (5:18 / km) ahr:157 max:185 rhr:39 slept:8.0
7x 1km (60”)
Not the greatest session. Mud causing way too many problems. Just sinking 3-4cm into the ground with every step. Making it more of a strength session than anything else. Eased off of the pace to try and keep the right intensity but still struggling to get the heart rate down during the recovery so was pretty tired by the end of session. Glute and groin had a little niggle but think they’ll be fine by the next session.
Few rest days. Training camp took it out of me. I guess that’s what good quality training does to you. Back on some 7x1km. Gonna be fun. Need to get some lactate testing done at some point, maybe after selections as not enough time now. Could combine it with a uni open day.
Running - Fell18:29 2.34 km (7:54 / km) +36m7:20 / km ahr:122 max:140
Orienteering38:04 5.92 km (6:26 / km) +68m6:05 / km ahr:170 max:189 rhr:49 slept:7.75
'3rd' Leg 'relay' sim. You can't properly simulate a 3rd leg relay without having the actual relay and team run before you. Theres none of the same pressure which forces you to be sharp and distinct in what you are doing. I think maybe talent need to adopt one of the days being an actual relay as it puts the pressure on what youre doing. say talent north vs south vs scotland. Do it world cup style so only the first team counts so theres a each squad on the podium. Put First year 18 on the first leg, 16 on the second, and top year 18 on the last leg or something like that. Would actually give people a good experience of what goes on in a relay with a lot of people who are just as fast as themselves and a proper train fighting for places. Could even put a coaches team in so some of the more eager coaches could race, eg phil, adam, tommy, ben from this year. Relays aren't just about running in trains with people, it's about using the pressure of the strong runs of the previous legs to your advantage and produce a clean winning run. And, if the other legs haven't gone so well and thinking 'I'm 4 minutes down, I need to run all guns blazing to catch up' and then screw up and loose even more places as 4 minutes down could still be a podium. And also know when to run all guns blazing and not screw it up.
The coaches this year complained about not doing any big relays, so why not create one on a weekend where two of the days are meant for relay practice. Only annoying thing about if this actually happens is that I wont't be able to run it myself. :(
Orienteering41:58 7.14 km (5:52 / km) +14m5:49 / km ahr:177 max:187
Night O. Super nice. With Adam in a train. Working really well together. Covering all bases
Running - Fell14:04 1.64 km (8:36 / km) +32m7:49 / km ahr:132 max:148
Orienteering1:02:15 10.19 km (6:07 / km) +326m5:16 / km ahr:172 max:187 rhr:49 slept:8.0
Long. Switched off on a path and ran straight past the control on the long leg. GPS says I ran straight through the centre of the circle and missed the flag (One of those moments the commentators get very confused as to what is happening, Katherine was there but luckily no commentary was done). But just not focusing after coming off the path. Need to have those decisive change points and know exactly where I am coming off the path. Pace was pretty decent. Can nav at a rly high speed so thats some positives.