Training Log Archive: NobsIn the 31 days ending Jul 31, 2018:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||
Tuesday Jul 31, 2018 #
Note
(sick)
Struggling to breathe when I woke up this morning. My body is slowly breaking. Going to the docs again today because of this and also woke up with a rash across my chest.
C • Rash 3
Monday Jul 30, 2018 #
Note
(sick)
Think I caught some minor heatstroke on the last day of oringen. This coupled with a cold and a hangover meant the drive back was one of the roughest things I’ve ever done. Still dead 3 days later. But slowly getting better. Went to doctor today who said possible glandular feever. Unlikely as I seem to be getting better but will be going for blood tests on Thursday. Can’t see myself running for the next few days.
Friday Jul 27, 2018 #
Orienteering 31:41 [4] 4.75 km (6:40 / km)
Oringen day 5 - DNF due to headache and swollen glands.
Thursday Jul 26, 2018 #
Orienteering 1:20:50 [4] 11.2 km (7:13 / km)
Oringen day 4 - hardest O course I’ve ever done
Tuesday Jul 24, 2018 #
Orienteering 17:26 [4] 4.26 km (4:06 / km)
Oringen day 3/Sprint - went wrong side of fence so lost over a min lol.
Monday Jul 23, 2018 #
Orienteering 39:58 [4] 5.3 km (7:32 / km)
Oringen day 2 - More scrappy
Sunday Jul 22, 2018 #
Orienteering 1:16:48 [4] 10.6 km (7:15 / km)
Oringen day 1 - Scrappy.
Saturday Jul 21, 2018 #
Running 48:36 [2] 8.5 km (5:43 / km) +188m 5:09 / km
shoes: Hoka One One Tracer
Couldn’t be arsed Orienteering so went for a lovely trail run with finn and peds.
Friday Jul 20, 2018 #
Running 24:13 [3] 5.95 km (4:04 / km)
shoes: Hoka One One Tracer
Nice run with they boys. Bit of an unexpected tempo in there.
Wednesday Jul 18, 2018 #
12 PM
Running 1:09:09 [2] 15.01 km (4:36 / km) +249m 4:15 / km
shoes: Hoka One One Speedgoat 2
First long run in almost 6 months. Felt pretty grim from the start probably because of very small breakfast. Started bonking at 10k, was a little bit embarrassing. Wanted to do more but just felt so shit. Ah well.
Tuesday Jul 17, 2018 #
2 PM
Spinning 1:19:11 [2]
shoes: Saucony Type A
Lunch Ride
35.5km / 26.9kph
Nice new loop with a lovely 360 headwind.
35.5km / 26.9kph
Nice new loop with a lovely 360 headwind.
Monday Jul 16, 2018 #
6 PM
Running 43:33 [2] 10.11 km (4:18 / km)
shoes: Hoka One One Speedgoat 2
Some chilled recovery kegs. Some fairly horrendous traveling over the last couple of days meant legs were a bit niggly to start. Still enjoyable and quite nice to be able to relax training wise now.
Saturday Jul 14, 2018 #
1 PM
Orienteering 32:09 [5] 7.61 km (4:13 / km)
shoes: Inov8 x talon 210
JWOC Relay 1st leg - 4th +19s
Very hot day, 30+. Wanted to finish a fairly disappointing jwoc on a high. Felt quite good on warm up. Plan was try try and get up to around 10th, then see what happened. Absolutely rapid off the start 3:45 first km (think that’s a new record) went to the wrong first gaffle but only lost 10s. Was in around 20th at the first common control. Along second long leg to #3 I realised that legs were on good form as I started to real in alex and drop people like Aston key. Most went right at the end but I stuck to my compass and went left with a couple of others which was thankfully my gaffle. At the next common control Perrin came past and I realised I was in the top 10. I could see the front!!! A group of 5 broke off. I was left in a little chasing pack. On the way to #6 I pushed really hard and managed to drop the chasers and breach the gap to the leaders. The pace was absolutely ridiculous. Next few controls was running in a pack of 6 including France Czech and Norway. My god I was out of my depth. Kept in contact all the way round so was able to find my gaffle controls easy enough. Was in 3rd going through spectator run through. On leaving I thought “fuck it” so went past the Norwegian and Latvian to take the lead. Unfortunately this only lasted for one control as the others were gaffled and I was the only one in the group with my gaffle. Came to the last control in 4th just behind 3 guys who all had the same gaffle. Honestly couldn’t be happier with the run. Did everything I set out to do and it really paid off! Well done to the girls who smashed it coming 4th overall!!!!
Very hot day, 30+. Wanted to finish a fairly disappointing jwoc on a high. Felt quite good on warm up. Plan was try try and get up to around 10th, then see what happened. Absolutely rapid off the start 3:45 first km (think that’s a new record) went to the wrong first gaffle but only lost 10s. Was in around 20th at the first common control. Along second long leg to #3 I realised that legs were on good form as I started to real in alex and drop people like Aston key. Most went right at the end but I stuck to my compass and went left with a couple of others which was thankfully my gaffle. At the next common control Perrin came past and I realised I was in the top 10. I could see the front!!! A group of 5 broke off. I was left in a little chasing pack. On the way to #6 I pushed really hard and managed to drop the chasers and breach the gap to the leaders. The pace was absolutely ridiculous. Next few controls was running in a pack of 6 including France Czech and Norway. My god I was out of my depth. Kept in contact all the way round so was able to find my gaffle controls easy enough. Was in 3rd going through spectator run through. On leaving I thought “fuck it” so went past the Norwegian and Latvian to take the lead. Unfortunately this only lasted for one control as the others were gaffled and I was the only one in the group with my gaffle. Came to the last control in 4th just behind 3 guys who all had the same gaffle. Honestly couldn’t be happier with the run. Did everything I set out to do and it really paid off! Well done to the girls who smashed it coming 4th overall!!!!
Thursday Jul 12, 2018 #
11 AM
Orienteering 30:50 [5] 5.5 km (5:36 / km)
shoes: Inov8 x talon 210
JWOC Middle Qualification - didn’t make it
Started very cautiously. Got the first 3 controls well. On the way out of #3 went through a bush and dibber was ripped from my finger. Spent a very long 1:30min searching for it. Eventually I found it. I started to panic so Absolutely kegged it to the next few controls. I was clean enough but probably a bit scrappy. Then with a few controls to go I entered the bushy. Got stuck twice loosing 1min on both occasions. All of this combined meant qualification was impossible. Missed out by 2mins but I think if I hadn’t lost my dibber I would have been very close to qualifying. Extremely annoying but at least I get a rest day before the relay.
Started very cautiously. Got the first 3 controls well. On the way out of #3 went through a bush and dibber was ripped from my finger. Spent a very long 1:30min searching for it. Eventually I found it. I started to panic so Absolutely kegged it to the next few controls. I was clean enough but probably a bit scrappy. Then with a few controls to go I entered the bushy. Got stuck twice loosing 1min on both occasions. All of this combined meant qualification was impossible. Missed out by 2mins but I think if I hadn’t lost my dibber I would have been very close to qualifying. Extremely annoying but at least I get a rest day before the relay.
Running 13:18 [2] 2.1 km (6:20 / km)
shoes: Inov8 x talon 210
WU
Running 9:39 [2] 1.8 km (5:22 / km)
shoes: Inov8 x talon 210
WD
Wednesday Jul 11, 2018 #
11 AM
Orienteering 40:02 [2] 6.1 km (6:34 / km)
shoes: Inov8 x talon 210
Middle distance training. Much more positive but did get very stuck at one point....
Tuesday Jul 10, 2018 #
3 PM
Orienteering 17:28 [5] 4.27 km (4:05 / km)
shoes: Saucony Type A
JWOC Sprint - 46th
Very nervous going into this, but also extremely pumped. Felt well rested and ready to go. Very hot but same for everyone I guess. Off the start was fine to #1. Hesitated out of it because long leg to #2 had many artificial barriers. This is where the problems started. #2 was fine but due to the hesitation I started running fast and not properly planning. As a result my flow went to shit and I ended up taking some terrible route choices through the technical section up to #9. Made a 15s mistake on #12 due to changing mind when I should have committed to a slightly longer route. Lost 15s at #13 aswell partly due to dodgy mapping. After arena run though I got a stitch and just slogged out the rest in a very scrappy manor. Worked out after I made 1min of blatant mistakes plus a lot more due to shit flow. Probably the worst sprint run since my M14 days so in all honesty at top 50 isn’t such a bad result. Very annoying that this didn’t go to plan, been working very hard on this. Ah well into the next one, will try and aim for Relay now. Good job felly bringing it home for the boys!!!!
Very nervous going into this, but also extremely pumped. Felt well rested and ready to go. Very hot but same for everyone I guess. Off the start was fine to #1. Hesitated out of it because long leg to #2 had many artificial barriers. This is where the problems started. #2 was fine but due to the hesitation I started running fast and not properly planning. As a result my flow went to shit and I ended up taking some terrible route choices through the technical section up to #9. Made a 15s mistake on #12 due to changing mind when I should have committed to a slightly longer route. Lost 15s at #13 aswell partly due to dodgy mapping. After arena run though I got a stitch and just slogged out the rest in a very scrappy manor. Worked out after I made 1min of blatant mistakes plus a lot more due to shit flow. Probably the worst sprint run since my M14 days so in all honesty at top 50 isn’t such a bad result. Very annoying that this didn’t go to plan, been working very hard on this. Ah well into the next one, will try and aim for Relay now. Good job felly bringing it home for the boys!!!!
C • aim 4
Running 12:35 [2]
shoes: Saucony Type A
WU
Running 7:10 [2] 1.1 km (6:31 / km)
shoes: Saucony Type A
WD
Monday Jul 9, 2018 #
9 AM
Orienteering race 25:00 [5] 5.0 km (5:00 / km)
shoes: Inov8 x talon 210
JWOC Long
Started with the mentality to finish and treat as a proper race. Did first 4 controls including long leg. Exiting 4 I jumped over a bush and on landing 2 footed a log getting a branch straight through the bottom of my shoe. Thought I’d stabbed my foot as tried to take off shoe but any movement really hurt. Sat down and got a girl from water station nearby to hold my foot in place whilst I took all the laces off and slowly moved it off my foot. The spike had gone 2cm into my show so was lucky not to have any major damage to my foot. Got a nice pick-up ride back to the finish. Positive is that legs are fresh for sprint tomorrow. No Garmin is distance and time are a rough guess.
Started with the mentality to finish and treat as a proper race. Did first 4 controls including long leg. Exiting 4 I jumped over a bush and on landing 2 footed a log getting a branch straight through the bottom of my shoe. Thought I’d stabbed my foot as tried to take off shoe but any movement really hurt. Sat down and got a girl from water station nearby to hold my foot in place whilst I took all the laces off and slowly moved it off my foot. The spike had gone 2cm into my show so was lucky not to have any major damage to my foot. Got a nice pick-up ride back to the finish. Positive is that legs are fresh for sprint tomorrow. No Garmin is distance and time are a rough guess.
Sunday Jul 8, 2018 #
12 PM
Orienteering 17:43 [2] 3.22 km (5:30 / km)
shoes: Inov8 x talon 210
Some final touches. Long race tomorrow, will start with a race mindset. Most likely DNF as I want fresh legs for the sprint. Will stop as soon as I make a noticeable mistake (>1-2min). Bit annoying because would have loved to finish the long but honestly don’t think it’s worth compromising my sprint.
Saturday Jul 7, 2018 #
11 AM
Orienteering 37:36 [2] 6.02 km (6:15 / km)
shoes: Inov8 x talon 210
Some more middle training. More positives today, started well but then got distracted by people. Still made a couple of big whoppers. In race need to block out everything going on around me.
Friday Jul 6, 2018 #
Running 9:30 [3] 1.81 km (5:15 / km)
shoes: Inov8 x talon 210
WU
4 PM
Orienteering 55:10 [2] 6.77 km (8:09 / km)
shoes: Inov8 x talon 210
Middle Training
In the very bushy area which I haven’t run in since last summer. Wasn’t exactly a confidence boost but there were a couple of positives to take away which is better than no positives and much learning gernerated.
In the very bushy area which I haven’t run in since last summer. Wasn’t exactly a confidence boost but there were a couple of positives to take away which is better than no positives and much learning gernerated.
Thursday Jul 5, 2018 #
6 PM
Running 30:40 [2] 7.02 km (4:22 / km)
shoes: Nike Pegasus 34
Nice and easy with all the jwoc boys (except bigby) then split off with ali to go for 15mins steady then last 10mins very easy. Nice to get out in the sweat box that is Hungary.
Wednesday Jul 4, 2018 #
11 AM
Running 35:34 [2] 8.51 km (4:11 / km) +64m 4:02 / km
shoes: Hoka One One Speedgoat 2
Easy along the riverside path into Bath and then back via the canal. Nice little loop, first time I’ve done it. Legs felt good but kept it nice and chill. Leaving home today then off to Hungary tomorrow!
Tuesday Jul 3, 2018 #
11 AM
Running 9:33 [2] 2.02 km (4:44 / km)
shoes: Nike Pegasus 34
WU
Orienteering 21:27 [4] 5.75 km (3:44 / km)
shoes: Saucony Type A
Sprint Training - Oxford
Planned a couple of short courses last week which gave me enough time to forget most of it. With Fiona which was good, I always feel a bit stupid sprint Training solo. Ran each loop fairly hard with a 5min break between loops. Went to wrong control on first loop which was a bit annoying but was good on the second loop. Very hot which was good (in some respects). No more hard sessions now before jwoc, full taper begins. I am satisfied with my form going into it.
Planned a couple of short courses last week which gave me enough time to forget most of it. With Fiona which was good, I always feel a bit stupid sprint Training solo. Ran each loop fairly hard with a 5min break between loops. Went to wrong control on first loop which was a bit annoying but was good on the second loop. Very hot which was good (in some respects). No more hard sessions now before jwoc, full taper begins. I am satisfied with my form going into it.
Running 7:42 [2] 1.5 km (5:08 / km)
shoes: Saucony Type A
WD
Monday Jul 2, 2018 #
12 PM
Spinning 1:27:49 [2] +486m
shoes: Nike Pegasus 34
Lunch Ride
39.6km / 27.1kph
Very windy today but still hot and sunny. Quite a lot of small hills in today’s loop kept me on my toes. Felt easy but decent average speed considering climbs.
39.6km / 27.1kph
Very windy today but still hot and sunny. Quite a lot of small hills in today’s loop kept me on my toes. Felt easy but decent average speed considering climbs.
Sunday Jul 1, 2018 #
2 PM
Running 8:30 [2] 2.01 km (4:14 / km)
shoes: Nike Pegasus 34
WU
Orienteering 14:23 [4] 4.01 km (3:35 / km)
shoes: Saucony Type A
Sprint Course Round Yate
Tried to do Course from 2 years ago but on drive in I noticed gates to last area of course we’re locked, so I had to do some last minute mods to my course before I went out. Not ideal. Ran a similar course 2 years ago in a race and averaged 3:55/km pace, so much faster this time around with probably less mistakes, so that’s a positive. Went off a bit quick but slowed and found a good rythem. Not very technical but good to practice the sprint style of running, ie lots of changes in speed and direction. Very few hesitations and felt strong for most. Need to learn to start a little bit easier in future.
Tried to do Course from 2 years ago but on drive in I noticed gates to last area of course we’re locked, so I had to do some last minute mods to my course before I went out. Not ideal. Ran a similar course 2 years ago in a race and averaged 3:55/km pace, so much faster this time around with probably less mistakes, so that’s a positive. Went off a bit quick but slowed and found a good rythem. Not very technical but good to practice the sprint style of running, ie lots of changes in speed and direction. Very few hesitations and felt strong for most. Need to learn to start a little bit easier in future.
Running 8:31 [2] 2.01 km (4:14 / km)
shoes: Nike Pegasus 34
WD with 5 x strides.