Training Log Archive: jonnyqIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
9 PM
Core 30:00 [0]
Friday Aug 29, 2014 #
1 PM
Core 30:00 [0]
Thursday Aug 28, 2014 #
Cycling 45:00 [3]
Wednesday Aug 27, 2014 #
2 PM
Cycling 1:10:00 [3]
Tuesday Aug 26, 2014 #
12 PM
Grass/Road warm up/down 14:52 [2] 2.0 km (7:26 / km)
Jog and drills.
Grass/Road intervals 5:31 [5] 1.2 km (4:36 / km)
2x1min
Grass/Road warm up/down 3:56 [2] 0.5 km (7:52 / km)
Monday Aug 25, 2014 #
Note
I thought I'd write my thoughts about Norwegian terrain here so it's easy to find and look back on.
Absolutely gorgeous terrain but it's also very tough and tricky. Lots of strength is needed for the terrain so lots of marsh running and hill training this year. The technical aspect of this terrain is also very important. Direction is key as is running strongly through green areas. Aggression is what will win JWOC so lots more relay trainings and races will be needed this year as well. I will probably go to Rauland during the year and spend a lot of time in Norway during June to prepare properly for JWOC. None of the faff of previous years. Also the similar terrain of Scotland will be used regularly hopefully as it's easier to get to. All I need is some money :).
Absolutely gorgeous terrain but it's also very tough and tricky. Lots of strength is needed for the terrain so lots of marsh running and hill training this year. The technical aspect of this terrain is also very important. Direction is key as is running strongly through green areas. Aggression is what will win JWOC so lots more relay trainings and races will be needed this year as well. I will probably go to Rauland during the year and spend a lot of time in Norway during June to prepare properly for JWOC. None of the faff of previous years. Also the similar terrain of Scotland will be used regularly hopefully as it's easier to get to. All I need is some money :).
12 PM
Core 30:00 [0]
Thursday Aug 21, 2014 #
4 PM
Orienteering race 50:00 [4] 5.5 km (9:05 / km) +250m 7:24 / km
Thursday race. Ran the medium as the long was too long for me in my current shape. Took me a while to get into the map and lost lots of time at 1 and 2 as a result. I was dying in the marshes as well, no strength or stamina yet. Lost some time in the circle at 5, unclear contours and then 8 was too high, i thought, so lost some time there. Ok until the end. Enjoyable course and just managed to stay ahead of the other juniors. Just need to get back training again.
Wednesday Aug 20, 2014 #
10 AM
Orienteering intervals 1:00:00 [5] 8.0 km (7:30 / km) +250m 6:29 / km
O-intervals with a big group of us. I have no speed or strength at the moment so hung off the back doing my own orienteering. Unfortunately there were no gaffles so everyone was following. Banged my knee on the second interval as well so slow for a couple after that. Orienteered well for the most part and was able to finish in the top half of the group for the last few intervals which i was happy with given my current shape. Really enjoyable session.
4 PM
Orienteering 45:00 [3] 3.0 km (15:00 / km) +150m 12:00 / km
Corridor course. Went from 4-10 as my knee was hurting and I was getting quite tired. Caught up Peter and Fraser at 3 and we ran pretty much together for the last few controls which was fun. Nice session but the forest was a bit too green.
Tuesday Aug 19, 2014 #
10 AM
Orienteering 1:00:00 [3] 7.0 km (8:34 / km) +200m 7:30 / km
Course near the cabin. Had a few bad mistakes form lack of direction but for most controls it was pretty good. Nice area and a really good middle course.
6 PM
Orienteering race 40:00 [5] 5.0 km (8:00 / km) +250m 6:24 / km
Relay event on Jervfjallet. I ran second leg. Lost lots of time on 1 and 3 and routechoice to 11. i was just too slow and had no strength to run hard through the terrain. Understandable but I was dissapointed not to even be able to run well on the paths. Well, after only three days running in 10 months it's a good start.
Monday Aug 18, 2014 #
10 AM
Orienteering 1:10:00 [3] 9.0 km (7:47 / km) +300m 6:40 / km
Long legs training. Cut the course in half but still struggled with the length. One direction mistake and one faff in the circle. Marshes really took it out of me. This includes jog with Colm back to the cabin.
Sunday Aug 17, 2014 #
10 AM
Orienteering 30:00 [3] 4.0 km (7:30 / km) +200m 6:00 / km
1:3000 map training. Woc 2010 sprint qual forest. I got into the sclae quite well and din't make any major mistakes, a couple of slips and some circle issues but nothing over 20 seconds. Caught Niall and passed Paul at like 5-6. struggled to run in the wet and hilly forest though so took a lot of the path routes. Great forest sprint training.
3 PM
Orienteering 50:00 [3] 5.0 km (10:00 / km) +200m 8:20 / km
1:5000 map. Very green and tricky. I was too tired and hungry for this training so skipped a couple of legs to save myself. Struggled to keep direction through the green and was a bit passive. Something to work on.
Saturday Aug 16, 2014 #
Orienteering 1:10:00 [3] 7.0 km (10:00 / km) +350m 8:00 / km
AM- Putting out two plastic bag controls and then checking Niall's. No mistakes with good compass. Nice to run in Norway again.
PM- After a gigantic walk to the afternoon base, all I could manage was to put out a control and check the other two on the short course. No mistakes and felt I was running strongly with good direction. Beautiful terrain, open marsh with sparsed forest.
PM- After a gigantic walk to the afternoon base, all I could manage was to put out a control and check the other two on the short course. No mistakes and felt I was running strongly with good direction. Beautiful terrain, open marsh with sparsed forest.