Training Log Archive: AlistairRIn the 8 days ending Aug 5, 2016:
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Thursday Aug 4, 2016 #
Orienteering race 42:30 [5] 6.1 km (6:58 / km) +240m 5:49 / km
shoes: Inov8 X-Talon 212 (Pair 3)
WUOC Relay. First leg.
Just went out there to see how things would go and too enjoy it. Went hard out of the start to avoid the bottleneck, had the long split which didn't help things at the start. Got back just behind the bunch after a shorter split at 3. Had a good section here and caught up with Norway and few others. Cooked control 12 pretty bad, got dragged the wrong way by the green and ended up alone. Came through the run through with Lachy and Japan, last loop was pretty uneventful, Lachy got away and I outsprinted Japan.
Just went out there to see how things would go and too enjoy it. Went hard out of the start to avoid the bottleneck, had the long split which didn't help things at the start. Got back just behind the bunch after a shorter split at 3. Had a good section here and caught up with Norway and few others. Cooked control 12 pretty bad, got dragged the wrong way by the green and ended up alone. Came through the run through with Lachy and Japan, last loop was pretty uneventful, Lachy got away and I outsprinted Japan.
Wednesday Aug 3, 2016 #
Orienteering warm up/down 45:00 [1] 3.0 km (15:00 / km) +100m 12:51 / km
shoes: Inov8 X-Talon 212 (Pair 3)
Walk/Jog on the warm up map.
Orienteering race 46:39 [5] 5.6 km (8:20 / km) +210m 7:01 / km
shoes: Inov8 X-Talon 212 (Pair 3)
WUOC Middle Distance. 74th. (Winner 33:11)
Map: http://wuoc2016.hu/files/middle/Middle_men.gif
Good start, little bit scrappy around the first three which were short and tight, but got into a good rhythm on the long leg and had a good route. Pretty clean and running well until 8. Half commited to going left and then stopped early as I lost contact a wee bit. Still caught the guy in front of me and an Irish guy as well. Had a wee train for 2-3 controls with the Swiss guy that ran through (actually kept pace with him for a bit unlike everyone who passed me in the long). Train broke up in the green at 12, bit slow through the green to 14, fumbled around in the control circle for 15-20 secs at 15. Good on 16 and 17. At this point I knew I was having a decent run and saw the last controls were on open slopes rather than green, didn't want to lose time on running so I was trying to push hard to the finish. Missed 18 and hit the girls control, missed 19 and hit the girls control, mind played tricks on me going to 20 and thought I crossed the ride but in reality I was way further right, ran off the map, stuffed around at two other depressions before working it out. Lost any chance of a good race there, 2.5mins down the drain and another 90secs on the next control.
Gutted to lose out like that just because I lost focus towards the end of the course. Bit like the sprint in that I enjoyed it, I ran a good section of it well, I was a bit scrappy because of a lack of orienteering training, and I blew any chance of getting my top 50 goal in 1 or 2 controls.
Map: http://wuoc2016.hu/files/middle/Middle_men.gif
Good start, little bit scrappy around the first three which were short and tight, but got into a good rhythm on the long leg and had a good route. Pretty clean and running well until 8. Half commited to going left and then stopped early as I lost contact a wee bit. Still caught the guy in front of me and an Irish guy as well. Had a wee train for 2-3 controls with the Swiss guy that ran through (actually kept pace with him for a bit unlike everyone who passed me in the long). Train broke up in the green at 12, bit slow through the green to 14, fumbled around in the control circle for 15-20 secs at 15. Good on 16 and 17. At this point I knew I was having a decent run and saw the last controls were on open slopes rather than green, didn't want to lose time on running so I was trying to push hard to the finish. Missed 18 and hit the girls control, missed 19 and hit the girls control, mind played tricks on me going to 20 and thought I crossed the ride but in reality I was way further right, ran off the map, stuffed around at two other depressions before working it out. Lost any chance of a good race there, 2.5mins down the drain and another 90secs on the next control.
Gutted to lose out like that just because I lost focus towards the end of the course. Bit like the sprint in that I enjoyed it, I ran a good section of it well, I was a bit scrappy because of a lack of orienteering training, and I blew any chance of getting my top 50 goal in 1 or 2 controls.
Tuesday Aug 2, 2016 #
Running 20:00 [1] 3.0 km (6:40 / km)
shoes: Inov8 Race Ultra 290 (Pair 2)
Recovery jog with Callum. Did one stride out and some stretching as well. Was pretty careful with everything I did on the rest day. Watched the sprint relay in the evening, would have been cool to run, but couldn't have done all the races.
Monday Aug 1, 2016 #
Orienteering long 2:25:00 [4] 13.8 km (10:30 / km) +655m 8:30 / km
shoes: Inov8 X-Talon 212 (Pair 3)
WUOC Long.
Map: http://wuoc2016.hu/files/long/Long_men.gif
Felt good in the quarantine and during warm up, less nervous than the sprint, spiked the controls on the warm up map, forest looked nice and clean.
Started running to the start triangle and fell over some branch which was a bad start. Long leg was pretty much exactly what I thought it would be as we had worked out the start location a few days before. Spent too much time thinking about the long leg and stuffed control 1 pretty bad, hit the wrong clearing, got caught by 2min. Fine to 2 and ran the best route to on the long leg to 3, had an ok split, was put off by the white forest which suddenly had thigh deep nettles in it. Started slowing down through 4, 5 and 6. Felt early in the course but I guess I'd already been out 30-35min. Think the climb up out of 5 hit me really hard and I just never really recovered from the early fall and mistakes. Just got slower and slower, never hit the wall so hard in my life. Should have pulled out at the run through, but stuck with it, struggled to even walk up hills on the second loop. Definitely the worst I have ever felt in any race.
Map: http://wuoc2016.hu/files/long/Long_men.gif
Felt good in the quarantine and during warm up, less nervous than the sprint, spiked the controls on the warm up map, forest looked nice and clean.
Started running to the start triangle and fell over some branch which was a bad start. Long leg was pretty much exactly what I thought it would be as we had worked out the start location a few days before. Spent too much time thinking about the long leg and stuffed control 1 pretty bad, hit the wrong clearing, got caught by 2min. Fine to 2 and ran the best route to on the long leg to 3, had an ok split, was put off by the white forest which suddenly had thigh deep nettles in it. Started slowing down through 4, 5 and 6. Felt early in the course but I guess I'd already been out 30-35min. Think the climb up out of 5 hit me really hard and I just never really recovered from the early fall and mistakes. Just got slower and slower, never hit the wall so hard in my life. Should have pulled out at the run through, but stuck with it, struggled to even walk up hills on the second loop. Definitely the worst I have ever felt in any race.
Sunday Jul 31, 2016 #
Running warm up/down 50:00 [2] 8.0 km (6:15 / km)
shoes: Inov8 f-lite 195
Orienteering race 18:15 [5] 3.8 km (4:48 / km) +125m 4:07 / km
shoes: Inov8 f-lite 195
WUOC Sprint. Lillafured, Miskolc. 75th (Winner 13:49).
Map: http://wuoc2016.hu/files/sprint/Sprint_men.gif
Prepared pretty well for this one, had a map of the castle area that I'd found on a tourist site and drew the impassable features based off google images. Physically had been feeling really good doing strides earlier in the week as well. Only concern was that it had been almost 4months since I'd run a sprint race (Nationals) so I might be a bit scrappy. Pretty nervous before I started, but the good type of nervous I guess.
Controls 1-9. First loop was on around the streets and alleyways on the flat, not totally expected as it was outside the embargo area. Given that I hadn't seen that part of the map before I'm pretty happy I managed to pick all the best routes through this section, even with the artificial barriers and crossings etc. Only really lost time at 5 where I was unsure what which fences were passable, lost some time running one of the zig zags in and out.
Controls 10-14. Second loop, first section in the terraced gardens. Preparation paid off big time, didn't feel super fast and was struggling to run strong up the hills, but I could basically run the legs on map memory from the map I'd made beforehand. Little bit scrappy in execution and ran 10-15m past 11 before I saw it, just lacking sprint practice and staying on top of things.
Controls 15-18. Third loop, last section in the terraces. Made my first proper mistake at 15, took the right route but was pretty deep in the lactic acid swimming pool and didn't read the control circle closely enough, stopped early, just looking for the control and not at my map, went up the stairs when it was in the next cave. Good 20 sec lost. Pretty good down the hill, again knowing the routes helped. Tried to go right and run hard up to 18 but got mixed up and ran a level to high, worked out and went back but I'd already lost 45 seconds and alot of places.
Controls 19-23.
No mistakes just battling to keep running up the hill and then trying to keep it together through the garden at the top.
Bit disappointed as my two mistakes cost me alot of time and places, but then again I has happy to have run the other sections well given how hard a sprint it was.
Map: http://wuoc2016.hu/files/sprint/Sprint_men.gif
Prepared pretty well for this one, had a map of the castle area that I'd found on a tourist site and drew the impassable features based off google images. Physically had been feeling really good doing strides earlier in the week as well. Only concern was that it had been almost 4months since I'd run a sprint race (Nationals) so I might be a bit scrappy. Pretty nervous before I started, but the good type of nervous I guess.
Controls 1-9. First loop was on around the streets and alleyways on the flat, not totally expected as it was outside the embargo area. Given that I hadn't seen that part of the map before I'm pretty happy I managed to pick all the best routes through this section, even with the artificial barriers and crossings etc. Only really lost time at 5 where I was unsure what which fences were passable, lost some time running one of the zig zags in and out.
Controls 10-14. Second loop, first section in the terraced gardens. Preparation paid off big time, didn't feel super fast and was struggling to run strong up the hills, but I could basically run the legs on map memory from the map I'd made beforehand. Little bit scrappy in execution and ran 10-15m past 11 before I saw it, just lacking sprint practice and staying on top of things.
Controls 15-18. Third loop, last section in the terraces. Made my first proper mistake at 15, took the right route but was pretty deep in the lactic acid swimming pool and didn't read the control circle closely enough, stopped early, just looking for the control and not at my map, went up the stairs when it was in the next cave. Good 20 sec lost. Pretty good down the hill, again knowing the routes helped. Tried to go right and run hard up to 18 but got mixed up and ran a level to high, worked out and went back but I'd already lost 45 seconds and alot of places.
Controls 19-23.
No mistakes just battling to keep running up the hill and then trying to keep it together through the garden at the top.
Bit disappointed as my two mistakes cost me alot of time and places, but then again I has happy to have run the other sections well given how hard a sprint it was.
Saturday Jul 30, 2016 #
Event: WUOC 2016
Orienteering 50:00 [3] 4.0 km (12:30 / km) +200m 10:00 / km
shoes: Inov8 X-Talon 212 (Pair 3)
Moel map, enjoyed the middle, struggled slightly with scale swap to the long.
Friday Jul 29, 2016 #
Orienteering 50:00 [2] 3.9 km (12:49 / km)
shoes: Inov8 X-Talon 212 (Pair 3)
Piggy backed the aussies training as they actually have a team manager and maps and cars etc. Ran on the map adjacent to the middle/relay area, same course that was used for Hungarian selection races. Just jogged and stopped to check out features etc. Vegetation takes a bit of getting used to and keeping your direction right is crucial. Seems all good, will be nice to have proper controls out and a higher mapping standard on the model tomorrow. Pretty keen to try this Sportident Air+ as well haha.