Training Log Archive: Mal

Run half-way to start with Josh, then warm-up jog to start with James and dynamic stretches once there.
After a 2.5km jog/walk back to the assembly area with James but had sore feet so did run too much, did a few dynamic stretches on the way back too.

Robin Hood trophy event in Clumber Park
M21L running distance 15.77km so was doing 5.33mins/km
Had James setting off 6mins behind me so main aims were to try forget about him, control flow and compass work.

1-7:Fine and felt pretty good, maybe set off a little too fast though
8: Couldn't find the right tree, found a big oak tree and thought that these must be distinct trees but couldn't find another one like it. spent ages milling around the control circle but eventually found it.
9: Maybe running too fast saw a clump of distinct trees infront so ran towards them but didn't realise that the dark green on the map was Rhodos so nearly went off the wrong way down a path but restrained myself.
10:Saw james on the way out of 9. Took a safe route
11-15: Longer legs where I tried to navigate well and run fast to try get a bit of a distance over james again, it worked as I saw him going to 15 to the wrong side of a junction.
16-finish:Just tried to get it fast and run as well as I could started to tire around control 26 but managed to keep going till the end.

Overall quite pleased with this, enjoyed the course and experience. Reckon I lost 5mins or so overall but there wouldn't have been much of a change of position anyway.

Lower body stretch afte todays race.
Did:
12mins Calves
6mins groin
6mins hips
1min sides
4mins bum
1min thighs

YHJS Training at Loxley Common near Sheffield, did a line course to warm up. Then got led on a proper warm up by Benham. Then a windows excercise which was good and I got most of them right. Then did a contour course just jogging. Then did orienteering intervals with Josh, staggered so we were in relay situations).

A run to the afternoon session area from Loxley Common, it was somewhere within Sheffield. Josh did the map-reading as for some reason he wouldn't trust me I don't think :P

http://explore.ordnancesurvey.co.uk/os_routes/show...

YHJS sprint training
Head-to-to-head sprint race against Josh, you went around in pairs and me and him were off first with a 30s gap to Zac and Aiden. Zac followed Josh around whilst I never saw Aiden. Josh ended up beating me by around 1minute maybe just over. Some areas where quite technical. Felt please with my concentration as although I knew people where coming behind me I didn't let it put me off.

Control Hanging at Slaley for school was a lot harder than last week most control was really hesitant in going, some took me more than one go and some I didn't find at all.

Finished putting out a few controls (gave up on finding the features), then set off some people ran back and gathered the rest in took them to the start then shadowed them round collecting controls in as I went. then collected in the furthest controls and ran back to the control pick-y bit. Collected a few of them in then had to go out searching for two people who got lost....but did the whole course which was proper hard for people who have only orienteered twice. And jogged/walked them back to the minibus.

Note: Times are slow as the people were slow :P

Collected in some controls we forgot then ran to Smyths via Healey was wicked it went dark and we were running with headtorches, then went proper foggy so could hardly see a thing. Would have been amazing but I hit the wall really badly and could hardly run for the last 5km

Roughly the route: http://explore.ordnancesurvey.co.uk/os_routes/show...

10mins excercises with the gym ball
20mins stretching calves

Was going to go to the school gym but the teachers wouldn't let me go

Gig!!! Moshing for ages to We Are The Ocean, The Urgency and Deaf Havana.