Training Log Archive: Keith

Mon night run. Started with charles but his dodgy stomach forced him back.
Just did a loop of Ac, feeling a bit weary.

Event: British Middle Championships 2013
 

British middle champs - Stanton Moor

Started this really enjoying the complexity of the terrain. A very small hesistation on #5 ~15s. Turns out i was stood right next too it. Into the moor and kept it moving through 6,7,8. Went up to #9. Then didn't execute #10 well at all. Went straight, hard work in the heather, but ended up a bit right. Then exited the cleared bit early, eventually hit track. Tried to work out which hole I was at and thought i might be at the correct one, actually way out to the east under #14. Evntually worked out where i was, checked the boundary stone, which i should've used from the start. Basic error, a bit annoyed 1.20.
Then started into the next fun control pick. Started fine, then hit come congestion silding out of #12 think this took mine mind off map reading, trying to get past, also inverted the contours in my head and ended up in the depression beyond trying to work out where the hell i was. Saw fence and turned around too see control - dope 35 s.
16 was a little tricky then just gave what little left i had through to finish.

Alright result. Need to get fitter and error at 10 was pretty fundemental.
Not sure whether some of my long time rivals are fitter this year or I'm just slower....

WUD

Course 1 - Splits

Event: British Sprint Championships 2013
 

British Sprints Qual - Loughborough Uni

Had the clear aim to make the b final, which wasn't as easy as previous years - had to be top 16 in heat.
Ran fine, pretty straight forward one slight hesistation, but that was it. No decisive route choice.
Finished in 15.49 in 20th well outside the 15.17 needed.
Nothing more i could've done in such a flat and easy race.

C Final

Was looking forward to this, after reports it was tricky.
Easy 1st and 2nd one. Then tough 3rd leg. A bit hesistant - i stopped twice. But got it fine (~15 s loss). Then stopped to read which side of fence #4 was on. It was near side so should've just ran there and then gone to the other side if missing (~5s). Another ~5s not spotting gap and taking non-optimum line to #5. Then fine, starting to ramp up. Caught by crossable wall and skip on way to #9 ~5s. Then started pushing quite a lot particuarly after 12 through to finish.
Got me 6th. Winner 12.38 s which I can't really see.
So reasonble pleased with run, just need to work on pace.

WUDs

Four types of orienteering
http://www.youtube.com/watch?v=dzH5r8kWciw
I'm fairly sure Matt Crane does some of the first one.

C • What's your point? 2

Lunch time run to blaise and back.
Four seasons - sun, wind rain.
Came across a my first nice dog wlaker - went immediatly to hold dog, big smile, friendly hello. (maybe second nice dog walker i've met).

muscles were suspicously sore from climbing. Concenred the extra lower arm weight might be slowing me down.

Good climbing session - all the splodges (swirls).

Intervals B&W
11* 400 ~80s rest i think.
Good session, need to increase my leg speed. Felt alright but hard work.
Was doing about average 80s, though it was very slightly slooped which changed the out and backs by a few seconds.
Watch recorded a tad more than 400.

C • Nice training! 2

Proper warmup as turned up early.