Training Log Archive: АТ

Running warm up/down 19:32 [2] 1.66 km (11:47 / km) +31m 10:47 / km

Orienteering 22:22 [2] **** 2.58 km (8:40 / km) +90m 7:22 / km
spiked:7/8c

JROS Deeside 2016.

Attackpoints on Sluie. One cock up, couldn't interpret the contours well enough and drifted off my bearing. Other than that, very good.

Orienteering warm up/down 8:34 [2] *** 0.98 km (8:47 / km) +36m 7:26 / km
spiked:2/2c

Went out to re run the leg I messed up on the attack points course. I understood what I did: didn't interpret contours well enough and needed to simplify the leg more.

Orienteering 31:40 [3] **** 3.59 km (8:49 / km) +92m 7:49 / km
spiked:6/9c

JROS Deeside 2016.

Norwegian course. Map memory, where the leg to do was on a map at each control. Went well for most of it.



#2 - bearing was off, confused by the contours.
#4 - just ran past it, and allowed chapstick to catch up.
#6 - drifted - Need to watch my height judgement and compass on slopes.
#9 - racing chapstick, too much speed and not enough attention.

Overall though quite good and wasn't taking as much time to read the map by the end of it as I was at the start.

Orienteering 37:08 [2] **** 4.82 km (7:42 / km) +162m 6:36 / km
spiked:6/7c

JROS Deeside 2016.

Long and short legs. Planning ahead well and was feeling confident. Not feeling to sure of my route choices, such as on #5 and got let down by a bearing on the first short leg, but mostly very good.



Looking at the quickroute, either the map was wrong or the control was in the wrong place, or my garmin spazed out. Either way:

short leg = exit direction!!

Running warm up/down 3:46 [1] 0.57 km (6:39 / km) +11m 6:05 / km

Orienteering 11:49 [5] ** 2.44 km (4:50 / km) +16m 4:41 / km
spiked:23/23c

JROS Deeside 2016.

Tour Champs - Sprint.

Round Templars park; the place we were staying. Easy but fun, caught David by 1 min and Dan by 2. Was racing hard. Matt Volkes just beat me by 8 seconds.

Running warm up/down 6:25 [1] 1.01 km (6:22 / km)

S & C (Core) 21:00 [3]
slept:7.0 (rest day)

Running warm up/down 14:08 [2] 1.61 km (8:48 / km) +24m 8:12 / km
ahr:125 max:153 shoes: Nike Lunaracer +3 SP16

Running intervals 25:01 [4] 5.55 km (4:30 / km) +66m 4:15 / km
ahr:166 max:189 shoes: Nike Lunaracer +3 SP16

5 * (2.30 min, 30s rest, 30s, 1.30min rest)

Short intervals to keep myself up to speed through the summer. Aim was to not run flat out and just stay consistent throughout, thus the short recoveries.

Waited till after WUOC Sprint; Kris the GB men nailing it, good vibes atm.

Felt a bit heavy at the start but didn't get worse through the session so just got on with it. Feeling fine.

Had Daniel 'Froome' Spencer as a pacer which was banter...

Running warm up/down 10:05 [1] 1.77 km (5:41 / km) +14m 5:28 / km
ahr:142 max:156 shoes: Nike Lunaracer +3 SP16

S & C (Stretching & Rolling) 32:00 [0]

Running 31:20 [1] 6.28 km (4:59 / km) +92m 4:39 / km
ahr:138 max:164 shoes: Nike Lunaracer +3 SP16

S & C (Stretching & Rolling) 30:00 [0]

S & C (Core) 21:00 [3]

Running warm up/down 18:13 [2] 2.6 km (7:00 / km) +17m 6:46 / km

Orienteering 47:59 [3] 6.86 km (7:00 / km) +288m 5:47 / km

CROESO 2016 - Day 5.

Didn't really have an aim. I didn't want to race since I was feeling quite fatigued but I wan't to make the most of the opportunity.

Area was in two very separate sections, first section was world class terrain, then we moved into something a little less good... Because of this I took the first section hard, then jogged round the rest of it, to get the most technically and not tire myself out too much.



As we can see, #1 I had some problems with...
I had the plan, but went off on my bearing from the very start so was too high up the slope and searching in the wrong place.
Lessons:

-on slopey legs, make to know if I'm going up or down overall.
-always take the first leg steadier than normal. Always. (except sprints)

After this I had a few slight wobbles, like to #3, coming off line quite early, getting distracted by what I thought was the path but actually just a track made by other runners.

But generally very solid, thinking about what I'm doing and executing well.

Running warm up/down 6:16 [1] 1.02 km (6:08 / km)

Running warm up/down 15:28 [2] 1.86 km (8:20 / km) +26m 7:48 / km

Orienteering 57:57 [4] *** 8.84 km (6:33 / km) +146m 6:03 / km
spiked:9/12c

CROESO 2016 - Day 4.

Aim was to race this, tactic being going straight and using features on the red line.



Was going very well until three mistakes in a row from #4 set me back well over 10 minutes!

#4 - No clear AP and just sort of ran into the area which lost me 1.30.
Lessons:
-Always use an AP, even if it means going off line a bit (marsh depression to the south)

#5 - rushed after making mistake, exit direction was wrong.
Lessons:
- Short leg = Exit direction and a slow pace.
- After an error, take my time.

#6 - Didn't trust myself to be in the right place, my attack point being the Rocky spur end which was very obvious on the ground. From there took no bearing and just wandered down the slope missing it and wasting 12 mins.
Lessons:
- Take more time on entry to a control.
- Accurate bearing from an AP.

Speed control is the key!!

S & C (Stretching & Rolling) 29:00 [0]

S & C (Stretching & Rolling) 30:00 [0]
(rest day)