Training Log Archive: АТIn the 7 days ending Aug 4, 2016:
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Thursday Aug 4, 2016 #
Running warm up/down 10:36 [1] 0.91 km (11:37 / km) +7m 11:10 / km
Balmedie Sand dunes. Warm up with the group.
Orienteering 21:36 [2] **** 2.55 km (8:28 / km) +18m 8:10 / km
spiked:7/10c
Balmedie Sand dunes. Compass exercise with blanked out parts of map. Hard to stick to bearing through the dunes, messed up three of them but learnt a lot and had some really good bearings. Need to slow down to read detail and make a good picture of the circle in detailed areas.
Orienteering 22:05 [3] **** 3.15 km (7:00 / km) +20m 6:47 / km
spiked:12/13c
Straight corridor exercise. Had to go out of the corridor a few times to avoid the vegetation. Orienteering well, found a good flow and slowed well to read the detail. Only one little slip up.
Orienteering 19:50 [2] **** 2.49 km (7:58 / km) +10m 7:49 / km
spiked:10/11c
Blanked out map with only the control circle visible. Majorly off to #2 but after that was good. Noticed I pulled right a bit so was correcting that by the end of it. Good stuff.
Orienteering 19:00 [3] **** 2.88 km (6:35 / km) +5m 6:32 / km
spiked:8/9c
Clock relay on Balmedie. Orienteered well and sat at a steady pace, only one slip up where I lost contact before the circle, going to #6. Really good apart from that :)
Running warm up/down 8:04 [1] 0.75 km (10:46 / km) +3m 10:36 / km
Warm up jog and drills. Followed by some standing around.
Orienteering 40:15 [3] **** 5.04 km (7:59 / km) +134m 7:03 / km
spiked:8/12c
Night O at Newmillhill. Map was crap, area was quite nice, but I wasn't taking enough time to do things properly so lost a lot of time at the start.
#1 - Distance judgement at night.
#2 - Had the plan, but found a (quite big) path not on the map which threw me and made me think I was wrong when I wasn't. Just need to trust myself more. Also must have just missed it by meters looking at the GPS trace.
#5 - didn't take the time to attack the control from a good point.
#6 - rushed, then made things fit.
After that quite good, but still slow.
Running warm up/down 5:07 [1] 0.66 km (7:47 / km) +23m 6:38 / km
Cool down to find an annoyed Dan.
Wednesday Aug 3, 2016 #
Running warm up/down 11:07 [1] 1.23 km (9:01 / km) +27m 8:08 / km
Rhona warm up, nice length for a training session.
Orienteering 13:10 [2] **** 1.25 km (10:31 / km) +45m 8:55 / km
spiked:2/3c
Picture exercises on Coull. First one taking it easy, reading the contours well but just need to trust my bearings a bit more. Also I Missed a control, but then ran through it on the next leg (#3 - Finish), due to losing contact with the contours and under estimating how far I'd ran.
Area very rough so quite slow today!
Orienteering 12:33 [2] **** 1.28 km (9:49 / km) +30m 8:47 / km
spiked:3/3c
Second picture exercise, had some wobbles in the circle. but nothing major. #2 wasn't there so was quite confused, but in the correct place. Also I came in too high to #3 so my picture didn't fit reality, need to be aware of the height of the control within the circle.
Orienteering 14:02 [2] **** 1.58 km (8:55 / km) +68m 7:20 / km
spiked:4/4c
More picture, again some compass issues on the slope to #3, didn't trust myself to be at the right height. Realised I have a tendency to climb unnecessarily which is better than losing too much height but still not good! Overall picture was good.
Orienteering 19:52 [2] **** 1.76 km (11:15 / km) +65m 9:30 / km
spiked:4/5c
Contours only map, very good apart from not finding one of the controls... Was nearly there, but the control was in some grotty looking open and I didn't know how far down the slope I was.Tough work.
Orienteering 10:06 [2] **** 1.05 km (9:36 / km) +18m 8:52 / km
spiked:4/4c
Contours only, doing it well but starting to feel tired.
Running warm up/down 4:34 [1] 0.7 km (6:29 / km) +10m 6:03 / km
Jog to the start.
Orienteering 18:41 [3] ***** 2.36 km (7:54 / km) +73m 6:51 / km
spiked:2/5c
Well... Got given a map with just overprint and had 5 mins to draw on the detail from the full map we needed. Think I drew enough for the routes but not enough to have a good picture in the circle.
My map and route
What the map actually looked like...
Mostly good but just needed some more detail and confidence of my bearings to let me spike them. Really good fun and terrain was nicer than the morning.
Running warm up/down 7:51 [1] 1.37 km (5:43 / km) +15m 5:25 / km
Cool down with Stan.
S & C 27:00 [3]
Circuits session in the evening. Quite tough: much sweating by the end!
Orienteering 11:41 [2] ** 2.0 km (5:50 / km) +19m 5:34 / km
spiked:7/8c
Night relay thing round the accommodation, taking it easy since I was quite tired. Good fun.
Tuesday Aug 2, 2016 #
Running warm up/down 19:32 [2] 1.66 km (11:47 / km) +31m 10:47 / km
Day one, warm up with some dogey drills...
Orienteering 22:22 [2] **** 2.58 km (8:40 / km) +90m 7:22 / km
spiked:7/8c
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
Orienteering 31:40 [3] **** 3.59 km (8:49 / km) +92m 7:49 / km
spiked:6/9c
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
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
Tour Champs - Sprint.
Jogging Slowly.
Orienteering 11:49 [5] ** 2.44 km (4:50 / km) +16m 4:41 / km
spiked:23/23c
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)
Tour Champs - Sprint.
Cool down jog with Stan and Dan.
Monday Aug 1, 2016 #
S & C (Core) 21:00 [3]
slept:7.0 (rest day)
Sunday Jul 31, 2016 #
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
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]
Dan was still lighter than me with 10kg of weights...
Saturday Jul 30, 2016 #
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]
Friday Jul 29, 2016 #
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
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)