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Sunday Aug 12, 2018 #
10 AM
Running (road) 28:19 5.18 km (5:28 / km) +13m 5:24 / km
ahr:160 max:182 shoes: New Balance Vazee
Easy run in the morning because I was bored as much as anything ever really. No real hangover to speak of for me but everyone else in a bad way.
Just ran out and back and thought about how WOC went. Some analysis to do and work out how to come back even stronger.
Just ran out and back and thought about how WOC went. Some analysis to do and work out how to come back even stronger.
Saturday Aug 11, 2018 #
1 PM
O-training warm up/down 13:45 2.09 km (6:34 / km) +13m 6:22 / km
ahr:125 max:152 shoes: VJ Bold 8
Warm up map before WOC long. Legs feeling good. Navigation on point for the bit I did. Very ready for this. Mostly just jogging, 2 strides at the end.
Got a larger GPS vest and that was much better. The woman giving out the actual GPS had a problem with the unit though and started to call someone. I told her to sort it out and I'd come back as I didn't need that stress. She did and I got it a minute later. Might explain why it didn't work at the start.
Got a larger GPS vest and that was much better. The woman giving out the actual GPS had a problem with the unit though and started to call someone. I told her to sort it out and I'd come back as I didn't need that stress. She did and I got it a minute later. Might explain why it didn't work at the start.
Orienteering race 2:47:38 19.45 km (8:37 / km) +368m 7:52 / km
ahr:134 max:177 shoes: VJ Bold 8
WOC Long - 64th - full entry to come when I'm on a real computer
Enjoyed this a lot more than the relay which is saying something. Very good start, possibly too good and was moving too quickly. Mistakes on 5 & 10 dropping maybe 4 mins between those. Big problem was after 11 I just had no legs. So I lasted an hour.
In the end the last loop was a struggle and I lost places. Oing was ok but not moving efficiently or thinking super clearly. Down some places and minutes on last year. Still a lot of work to do.
Big lessons:
Just drink the water. Fructose based gels were Hella better than glucose so I at least didn't feel ill. The water isn't necessarily at the right times though so the fuelling strategy is hard. There were supposedly 5 water stations but I only seen to remember 4
Trust me - 5 was just dumb. I knew what I needed to do
Plan ahead - could have had some better route choices if I'd actually looked at the choices
Train more - yeah...
Race:
In the boxes I felt good and more relaxed then ever for a WOC race which was great. Gave the camera man a little smile.
1: picked up the map, kind of expecting a long one to 1,2 or 3 since drinks were at 3 but no. Have been not that confident with my compass at times leading up to this but believed in myself and went from the more definite edge of the open. See essentially none of the contour features until the marsh when a hill appeared to my left and in front of me. Between them and control. Good start.
2: wanted to get the slightly nicer running out of the control so stayed on the hills. Due to the weirdness of the embargo extension had run through the main marsh yesterday so knew it was slightly heavier than the forest but totally grand. Again just compass and came up the hill to the track. Could see my 2 minute man in the distance across the marsh too, more on line. Saw the unmarked pile of logs that I saw yesterday that were a black X on the old map so very nice confirmation of location. Wanted to get close to the control with confidence so went for the valley ride junction and compass from there. Green was green enough but no stress on the short compass.
3: what am easy leg!? Loosely on the compass until I saw the field to the left. Was a bit surprised by the description saying it was a water hole when all I could see on the map was black but accepted it. Down the spur into the control all good.
4: water was in a weird place relative to the control and didn't get the direction out quite right. First mistake of the day was only rushing one cup that i probably didn't actually drink all of. I was a bit nervous of the climb and wanted to be conservative which cause me to come around a bit much. Crossed a valley and it took a few seconds to realise I was not going the right way. Corrected, down and up. Not 100% on where I was but knew roughly what I'd done and could fix it over the top. Contours were clear enough as predicted so used them into the control on the fake rock.
5: route was clear enough, stay high but exactly how high was the question. Important thing was to have a definite attacking feature. First bit was grand but the first valley crossing I got a bit confused about how high I was. Held the height but that meant crossing more stood than intended and lost some confidence over how far I'd gone. Was stunning for the track so knew I just had to keep going. Got to it and slowed to check my exact location when the POR guy from 2 mins behind came past. I reckoned it was worth having some company so just went after him. Wrong... Crossed the green valley and had no clue where we were. Neither did he. He went right, I did too and saw the hashed green hill above. He kept going so I did too. Eventually came to the big open marsh. Some expletives and headed back. It didn't appear quite where I expected and got nervous again but then it was fine. ARG guy punched it just in front.
6: back on the flat so more compass. Kinda wobbly compass apparently. Ran away from ARG initially but then he was suddenly in front! Crossed the track, knew I was left of the junction and paced the get the exact distance. The green clumps were visible of you knew where you were bit I didn't need them as the open marsh was clear. 28 mins at this point so took gel no. 1.
7: straight! Again marsh grand. Wanted confirmation on where I came out and hit the depression which was bang on. Ran the road very briefly then through the broken ground. Once across the ride the control was sitting up very high.
8: through or around. In this case, through every time. Little low leaving the control really and got some extra green because of it. Got the rocks anyway so nice for the down and up. On the other side I was surprised at the size of the hill and the POR guy was rubbing up from lower. Hesitated as I didn't want to climb unnecessarily but it was up there.
9: drank something at 8 but don't remember what. Probably one when 2 would have been better. Tim C of RSA appeared and we ran parallel lines for a bit. I said "tjena grabbar" to him but he didn't get it. Hadn't picked a route bit the first but was all the same anyway. We converged together to come into the open. Where we I stopped dead as there seemed to be an extra building so I thought I was in the olive. Tim confirmed we weren't. He picked straight, fair play to the lad, but I saw the nice looking around choice. Some lad hanging out in his little house gave a well dirty look but headed in and down the path. Nice running here but should have crossed the river straight away once down the valley. First signs of fatigue crossing the second valley and I also heard noises behind. Took a fruit jelly in the low field at 45 mins then followed kind of animal tracks to get to the path. Will Call of CAN was the noises but I didn't really see him until the climb up to 9. Thought about going all the way around but it seemed excessive. Counted spurs and dropped in perfectly.
10: down to the river, through some wet crap. Elephant track city. One headed to the hill very early. I stopped cause I was confused looked around and saw I needed to continue but that was the ground work laid. Camera man fiddling with his camera trying to get a shot too. Will passed me because of that and we continued until the next elephant, then up, then left. Was fairly sure we'd gone up from the plateau but could see none of the veg or contours I was expecting. Hesitated, hesitated again then turned when I saw green as I knew 100% with no possible chance of being wrong that we should have gone up the first elephant track. Turned and will came with. No control that way but just continued until we hit some green valley. Looked up and could see the field so was now actually pretty clear on where we were. It wasn't far so up to it and used the path to the control. Rough.
11: only straight seemed on. Will a little quicker on the first hill but I was back by the bottom. Took gel no. 2 on the path to hill 2. He cut earlier and I went to the open. In the next valley together. He went right and I went up the re-entrant. Matched him here but then was a bit at the limit and made the wrong choice to go around the top and save a single contour. Good the control grand but he had gapped me.
12: again no plan. Left looked terrible so picked right. That was grand but I executed very badly really. Took in some extra green scenery which was when I broke. Wasn't that bad of a hill but came to a bit of a standstill. At some point also see that left would have been grand. When I did eventually get up to the field, I didn't see the lovely path leading directly to the control so went around d slightly more than necessary.
13: feeling ridiculously thirst now and though it was gel time decided to wait until the run through. Didn't pay that much attention. Just tried to contour first then over the first hill. Up to 13 Matt O (NZL) came past. Then heard a "C'Mon roar" and I thought who the heck is that? Was Greg A (USA). Appreciated that. Quite the struggle up then down to the control
14: a control a both ends of the run through? Luxury. Took the chance to read the map a bit and shake it the legs. Excellent cheering from the crowd and I was having fun so flashed a little smile even. More encouragement up the hill before taking water and a gel from Niall. Tried to drink as much as possible and took the gel.
15: still trying to get the legs back stuck to the track for a bit. The valleys leading in were nightmares though.
16: who knows why I went straight here. Looked flat but more of the valleys of death. The last one I got to I just shouted "why are you here" at it before stopping to confirm on the map. Once out of that it was super vague into the control. I could see the edge of the green so lined it up from there.
17: more terrible choices. Originally reckoned left was good but there was a real solid track on the ride so went with that. Grand at first but it deteriorated significantly through the green. I just got slower and slower and less and less confident of where I was, aiming for the big open. Got there after a fashion but it seemed suoer weird. Once I found the lake by calling in it was confirmed though. Took me a long time to get around that, then I went around the green to be more sure if the access point which probably want necessary. The veg was clear enough actually, though I saw a big open area to my left and went towards that. Once I was in the marsh I corrected and went to the control.
18: feeling crazy thirsty. GER came quickly past on a bad line. Stuck to it and used the green to still get there ahead of him
19: looking forward big time to a drink. GER, BRA and CHN came past rather quick. Tried to hang on but not much doing. Big open to the left but couldn't see the expected open to my right. Climbed a little wondering what was going on before realising it was a leaf... Little high into the control slightly intentionally to save climb.
20: punched and drank two waters, one sports drink and took the last gel. Boy I had been thirsty. Again, no plan. Pretty bad for that today. Looked like right I could stay quite flat ISH tried that. Similarly to 12 I just got kinda confused and had weird lines. Climbing was a struggle. Was on the hill expecting to reach the open field when instead came upon a path. That was weird so worked it out. Started to go back to original plan but at this point that was dumb so did what I should do from where I was. Left from the start would have been nice.
21: down and up. My poor legs. Edgar's Bertuks (LAT) appeared after the up thankfully he had a slightly higher line so I somehow matched him for pace most of the way to the control.
22: somehow still near Eddie b and then he kept climbing. I went for the nice open which was great while it lasted. Fairly horrible series of hills and valleys then. Thought I might die. Control almost in the same place as a relay one.
23: getting close to the end. Could nearly kind of run again. Stayed low and it was green. A little big higher like hubmann would have been better. Once on the path the end was in sight. Last bit of suffer up to it but easy control.
24: last one. Went around the worst of the green. Ran up to it.
Fin: woo go me!
Post fin: dear God. Lay down for a bit. Got a shout out from the announcer. Got some water from Clodagh, would recommend having organiser friends before the interview.
Enjoyed this a lot more than the relay which is saying something. Very good start, possibly too good and was moving too quickly. Mistakes on 5 & 10 dropping maybe 4 mins between those. Big problem was after 11 I just had no legs. So I lasted an hour.
In the end the last loop was a struggle and I lost places. Oing was ok but not moving efficiently or thinking super clearly. Down some places and minutes on last year. Still a lot of work to do.
Big lessons:
Just drink the water. Fructose based gels were Hella better than glucose so I at least didn't feel ill. The water isn't necessarily at the right times though so the fuelling strategy is hard. There were supposedly 5 water stations but I only seen to remember 4
Trust me - 5 was just dumb. I knew what I needed to do
Plan ahead - could have had some better route choices if I'd actually looked at the choices
Train more - yeah...
Race:
In the boxes I felt good and more relaxed then ever for a WOC race which was great. Gave the camera man a little smile.
1: picked up the map, kind of expecting a long one to 1,2 or 3 since drinks were at 3 but no. Have been not that confident with my compass at times leading up to this but believed in myself and went from the more definite edge of the open. See essentially none of the contour features until the marsh when a hill appeared to my left and in front of me. Between them and control. Good start.
2: wanted to get the slightly nicer running out of the control so stayed on the hills. Due to the weirdness of the embargo extension had run through the main marsh yesterday so knew it was slightly heavier than the forest but totally grand. Again just compass and came up the hill to the track. Could see my 2 minute man in the distance across the marsh too, more on line. Saw the unmarked pile of logs that I saw yesterday that were a black X on the old map so very nice confirmation of location. Wanted to get close to the control with confidence so went for the valley ride junction and compass from there. Green was green enough but no stress on the short compass.
3: what am easy leg!? Loosely on the compass until I saw the field to the left. Was a bit surprised by the description saying it was a water hole when all I could see on the map was black but accepted it. Down the spur into the control all good.
4: water was in a weird place relative to the control and didn't get the direction out quite right. First mistake of the day was only rushing one cup that i probably didn't actually drink all of. I was a bit nervous of the climb and wanted to be conservative which cause me to come around a bit much. Crossed a valley and it took a few seconds to realise I was not going the right way. Corrected, down and up. Not 100% on where I was but knew roughly what I'd done and could fix it over the top. Contours were clear enough as predicted so used them into the control on the fake rock.
5: route was clear enough, stay high but exactly how high was the question. Important thing was to have a definite attacking feature. First bit was grand but the first valley crossing I got a bit confused about how high I was. Held the height but that meant crossing more stood than intended and lost some confidence over how far I'd gone. Was stunning for the track so knew I just had to keep going. Got to it and slowed to check my exact location when the POR guy from 2 mins behind came past. I reckoned it was worth having some company so just went after him. Wrong... Crossed the green valley and had no clue where we were. Neither did he. He went right, I did too and saw the hashed green hill above. He kept going so I did too. Eventually came to the big open marsh. Some expletives and headed back. It didn't appear quite where I expected and got nervous again but then it was fine. ARG guy punched it just in front.
6: back on the flat so more compass. Kinda wobbly compass apparently. Ran away from ARG initially but then he was suddenly in front! Crossed the track, knew I was left of the junction and paced the get the exact distance. The green clumps were visible of you knew where you were bit I didn't need them as the open marsh was clear. 28 mins at this point so took gel no. 1.
7: straight! Again marsh grand. Wanted confirmation on where I came out and hit the depression which was bang on. Ran the road very briefly then through the broken ground. Once across the ride the control was sitting up very high.
8: through or around. In this case, through every time. Little low leaving the control really and got some extra green because of it. Got the rocks anyway so nice for the down and up. On the other side I was surprised at the size of the hill and the POR guy was rubbing up from lower. Hesitated as I didn't want to climb unnecessarily but it was up there.
9: drank something at 8 but don't remember what. Probably one when 2 would have been better. Tim C of RSA appeared and we ran parallel lines for a bit. I said "tjena grabbar" to him but he didn't get it. Hadn't picked a route bit the first but was all the same anyway. We converged together to come into the open. Where we I stopped dead as there seemed to be an extra building so I thought I was in the olive. Tim confirmed we weren't. He picked straight, fair play to the lad, but I saw the nice looking around choice. Some lad hanging out in his little house gave a well dirty look but headed in and down the path. Nice running here but should have crossed the river straight away once down the valley. First signs of fatigue crossing the second valley and I also heard noises behind. Took a fruit jelly in the low field at 45 mins then followed kind of animal tracks to get to the path. Will Call of CAN was the noises but I didn't really see him until the climb up to 9. Thought about going all the way around but it seemed excessive. Counted spurs and dropped in perfectly.
10: down to the river, through some wet crap. Elephant track city. One headed to the hill very early. I stopped cause I was confused looked around and saw I needed to continue but that was the ground work laid. Camera man fiddling with his camera trying to get a shot too. Will passed me because of that and we continued until the next elephant, then up, then left. Was fairly sure we'd gone up from the plateau but could see none of the veg or contours I was expecting. Hesitated, hesitated again then turned when I saw green as I knew 100% with no possible chance of being wrong that we should have gone up the first elephant track. Turned and will came with. No control that way but just continued until we hit some green valley. Looked up and could see the field so was now actually pretty clear on where we were. It wasn't far so up to it and used the path to the control. Rough.
11: only straight seemed on. Will a little quicker on the first hill but I was back by the bottom. Took gel no. 2 on the path to hill 2. He cut earlier and I went to the open. In the next valley together. He went right and I went up the re-entrant. Matched him here but then was a bit at the limit and made the wrong choice to go around the top and save a single contour. Good the control grand but he had gapped me.
12: again no plan. Left looked terrible so picked right. That was grand but I executed very badly really. Took in some extra green scenery which was when I broke. Wasn't that bad of a hill but came to a bit of a standstill. At some point also see that left would have been grand. When I did eventually get up to the field, I didn't see the lovely path leading directly to the control so went around d slightly more than necessary.
13: feeling ridiculously thirst now and though it was gel time decided to wait until the run through. Didn't pay that much attention. Just tried to contour first then over the first hill. Up to 13 Matt O (NZL) came past. Then heard a "C'Mon roar" and I thought who the heck is that? Was Greg A (USA). Appreciated that. Quite the struggle up then down to the control
14: a control a both ends of the run through? Luxury. Took the chance to read the map a bit and shake it the legs. Excellent cheering from the crowd and I was having fun so flashed a little smile even. More encouragement up the hill before taking water and a gel from Niall. Tried to drink as much as possible and took the gel.
15: still trying to get the legs back stuck to the track for a bit. The valleys leading in were nightmares though.
16: who knows why I went straight here. Looked flat but more of the valleys of death. The last one I got to I just shouted "why are you here" at it before stopping to confirm on the map. Once out of that it was super vague into the control. I could see the edge of the green so lined it up from there.
17: more terrible choices. Originally reckoned left was good but there was a real solid track on the ride so went with that. Grand at first but it deteriorated significantly through the green. I just got slower and slower and less and less confident of where I was, aiming for the big open. Got there after a fashion but it seemed suoer weird. Once I found the lake by calling in it was confirmed though. Took me a long time to get around that, then I went around the green to be more sure if the access point which probably want necessary. The veg was clear enough actually, though I saw a big open area to my left and went towards that. Once I was in the marsh I corrected and went to the control.
18: feeling crazy thirsty. GER came quickly past on a bad line. Stuck to it and used the green to still get there ahead of him
19: looking forward big time to a drink. GER, BRA and CHN came past rather quick. Tried to hang on but not much doing. Big open to the left but couldn't see the expected open to my right. Climbed a little wondering what was going on before realising it was a leaf... Little high into the control slightly intentionally to save climb.
20: punched and drank two waters, one sports drink and took the last gel. Boy I had been thirsty. Again, no plan. Pretty bad for that today. Looked like right I could stay quite flat ISH tried that. Similarly to 12 I just got kinda confused and had weird lines. Climbing was a struggle. Was on the hill expecting to reach the open field when instead came upon a path. That was weird so worked it out. Started to go back to original plan but at this point that was dumb so did what I should do from where I was. Left from the start would have been nice.
21: down and up. My poor legs. Edgar's Bertuks (LAT) appeared after the up thankfully he had a slightly higher line so I somehow matched him for pace most of the way to the control.
22: somehow still near Eddie b and then he kept climbing. I went for the nice open which was great while it lasted. Fairly horrible series of hills and valleys then. Thought I might die. Control almost in the same place as a relay one.
23: getting close to the end. Could nearly kind of run again. Stayed low and it was green. A little big higher like hubmann would have been better. Once on the path the end was in sight. Last bit of suffer up to it but easy control.
24: last one. Went around the worst of the green. Ran up to it.
Fin: woo go me!
Post fin: dear God. Lay down for a bit. Got a shout out from the announcer. Got some water from Clodagh, would recommend having organiser friends before the interview.
7 PM
Running (off-road) warm up/down 2:40 0.25 km (10:40 / km) +3m 10:04 / km
ahr:118 max:139 shoes: New Balance Vazee
Warm up before the elimination mile. Quite token.
Had been feeling very rough post long. Lay in bed with a big pot beside me just in case. Niall bright some food, then Roisin a hug and some coke. That got me alive enough that I could eat dinner which brought me back to full function
Had been feeling very rough post long. Lay in bed with a big pot beside me just in case. Niall bright some food, then Roisin a hug and some coke. That got me alive enough that I could eat dinner which brought me back to full function
Running (off-road) race 1:39 0.37 km (4:25 / km) +3m 4:15 / km
ahr:142 max:162 shoes: New Balance Vazee
Elimination mile at the accom pre banquet. I had one goal; don't be last. Smashed it up the hill lap 1 and that was me. Not many legs after the long.
Friday Aug 10, 2018 #
10 AM
O-training 28:11 *** 3.84 km (7:21 / km) +10m 7:15 / km
ahr:142 max:167 shoes: VJ Bold 8
Because of some weirdness over permissions the embargo for the WOC Long got extended last week. Some teams had potentially trained on an old map of it so we were allowed to access for 2.5 hours this morning. It had a nice very flat area so I used that as an opportunity to flush out my legs a bit and look at some of the features. Tired but not unduly so and definitely better than yesterday so feeling fairly ready for this long again.
8 PM
Note
I've come to terms with yesterday anyway. Took a while. Now though I'm ready for the challenge that tomorrow will be. Had a nice relaxing day today and got some analysis and preparation done so feeling like I'm ready for it. I know I'm fit enough so tomorrow is about remembering that and concentrating on the orienteering.
Three c's:
Compass, confidence, concentrate
Three c's:
Compass, confidence, concentrate
Thursday Aug 9, 2018 #
3 PM
Running (off-road) warm up/down 29:46 3.08 km (9:41 / km) +3m 9:38 / km
ahr:129 max:161 shoes: VJ Bold 8
Warm up before the relay. After quite a long time in quarantine, played some cards and drank a lot of water. Then a few laps of the field before filtering into the various pens. Some concern over the GPS vest and whether it was too small or not but decided it was better having it not too loose as the GPS would be bouncy then. Ended up perhaps having a little too much warm up and towards the end I was just trying to tick over and keep not too warm in the heat.
4 PM
Orienteering race 59:07 **** 6.98 km (8:28 / km) +154m 7:38 / km
ahr:134 max:177 spiked:9/17c shoes: VJ Bold 8
WOC Relay - Turaida
Colm came in a few mins down on what I expected but fairly decent anyway. First bit was very open and quick, with a short easy control to 1. Didn't feel like I had much pace in this open but it was hot so was kind of ok with that.
Hit the first tiny hill to 2 and my legs already felt very heavy which was slightly worrying but I told myself it was just the direct sun. Didn't read the description and went low, having to climb back up again.
Hadn't really looked ahead and just went straight with bad direction. Around was better. Was going kinda slow and hesitantly here already really. Hit an open marsh about 25m before I expected the control and was well confused. It was under the circle and I never saw it until after.
4. Got pulled by the Chinese guy and ran around further than was necessary. when I got into the field I was well confused about where the lakes were and paused to work it out. Already in oxygen debt here.
5. Easy enough leg. Forest coming into it was clean enough.
6. Mostly just followed the elephant track. It went a fairly sensible way so was happy. In the circle though I expected the control on the near side of the river so lost some seconds being confused there.
7. Tried to push my body up the hill but it didn't respond very well. Paid 0 attention to the map and was a little off line even.
8. Poured an entire bottle of water over my head, with a sip also taken. Not moving quick through the run through and thought I'd recover on the path/around choice. Heading up the hill though I started to get a headrush and I had to stop. Once that passed I was just walking slowly up the rest of it so the control wasn't hard.
9. Legs very heavy and found it hard to open them up on the steep downhill. This control was all about the open knoll/marsh and being above the circle as the visibility would be better. Walked large parts of it just being absolutely destroyed but got the control well.
10. Thought about the around above but from this gaffle it wasn't on. Turkish guy passed me on the steep climb out of the valley, which was fair as I've hiked faster than that. Lost confidence half way across the slope and second guessed myself. Knew I had skimmed the bottom of the dark green so would always have to go up but went down. Saw the valley and corrected.
11. Tried to minimise the climb. Was a bit low crossing the path but saw it even though I was in a world of hurt and got the control ok.
12. Had to go up. Told myself to get over myself and run up the hill. I took about 5 steps and the whiteness started to close in again. So stopped for 10 seconds before continuing to walk. Once I got up to the open I knew I could run so tried that. Felt like I was having a panic attack though and really couldn't get in any air. Grabbed at my shirt and pulled it away from my chest, the GPS vest with it and suddently I could breathe. Held it there for the rest of the leg figuring out what was going on. Easy control.
13. Picked left which I think is fine but the climb into the control nearly killed me.
14. Passed some photo guy and tried to move a bit but it wasn't on. Stopped and took off my top and GPS vest. Top back on and GPS vest down the trousers. Not ideal as it was kinda falling down but hella better than on my chest. Then suddenly I could kinda run and move through the forest again. Legs of course were still suffering from the lack of oxygen for the previous 40 mins so while I could move up the hill it was not quick. Magne Daehli came past me in the open and there was no way I was staying with him. Got premium seats for the race for medals. Nearly collided with Magne coming back from 14. Then some short seconds later Switzerland and France juking it out. All levels of pain flowed past in the opposite directoin then as I ran to 14.
15 Grand, try to open the throttle which I nearly actually could a little. Then my GPS vest fell down my trousers so I had to pull it out my leg. Some photographer got a picture of it I'm sure.
16. Grand, last hill so fight it.
17. Little confused by the path seeming to drop further down the hill and got pulled by Gustav on the around and high.
Run in. As per the name. Fought to the line. Where Magne was being interview so I walked off camera before collapsing on the ground.
Well that was kind of horrible really. Before, my big goal today had been to enjoy it and somehow didn't manage that. The GPS vest was silly as I've had it all week and could and should have been training with it on. Could think about investing in my own one so I know it can't happen again. On the positive side, when I took it off I was ok enough. I was going so slow the orienteering wasn't a huge challenge, though wasting time on 2,3,4 & 10 was silly. For the long I need to accept where I am and be smart about the distance and climb. I know I'm fit and as I write this on Friday evening am back to being excited by it.
Colm came in a few mins down on what I expected but fairly decent anyway. First bit was very open and quick, with a short easy control to 1. Didn't feel like I had much pace in this open but it was hot so was kind of ok with that.
Hit the first tiny hill to 2 and my legs already felt very heavy which was slightly worrying but I told myself it was just the direct sun. Didn't read the description and went low, having to climb back up again.
Hadn't really looked ahead and just went straight with bad direction. Around was better. Was going kinda slow and hesitantly here already really. Hit an open marsh about 25m before I expected the control and was well confused. It was under the circle and I never saw it until after.
4. Got pulled by the Chinese guy and ran around further than was necessary. when I got into the field I was well confused about where the lakes were and paused to work it out. Already in oxygen debt here.
5. Easy enough leg. Forest coming into it was clean enough.
6. Mostly just followed the elephant track. It went a fairly sensible way so was happy. In the circle though I expected the control on the near side of the river so lost some seconds being confused there.
7. Tried to push my body up the hill but it didn't respond very well. Paid 0 attention to the map and was a little off line even.
8. Poured an entire bottle of water over my head, with a sip also taken. Not moving quick through the run through and thought I'd recover on the path/around choice. Heading up the hill though I started to get a headrush and I had to stop. Once that passed I was just walking slowly up the rest of it so the control wasn't hard.
9. Legs very heavy and found it hard to open them up on the steep downhill. This control was all about the open knoll/marsh and being above the circle as the visibility would be better. Walked large parts of it just being absolutely destroyed but got the control well.
10. Thought about the around above but from this gaffle it wasn't on. Turkish guy passed me on the steep climb out of the valley, which was fair as I've hiked faster than that. Lost confidence half way across the slope and second guessed myself. Knew I had skimmed the bottom of the dark green so would always have to go up but went down. Saw the valley and corrected.
11. Tried to minimise the climb. Was a bit low crossing the path but saw it even though I was in a world of hurt and got the control ok.
12. Had to go up. Told myself to get over myself and run up the hill. I took about 5 steps and the whiteness started to close in again. So stopped for 10 seconds before continuing to walk. Once I got up to the open I knew I could run so tried that. Felt like I was having a panic attack though and really couldn't get in any air. Grabbed at my shirt and pulled it away from my chest, the GPS vest with it and suddently I could breathe. Held it there for the rest of the leg figuring out what was going on. Easy control.
13. Picked left which I think is fine but the climb into the control nearly killed me.
14. Passed some photo guy and tried to move a bit but it wasn't on. Stopped and took off my top and GPS vest. Top back on and GPS vest down the trousers. Not ideal as it was kinda falling down but hella better than on my chest. Then suddenly I could kinda run and move through the forest again. Legs of course were still suffering from the lack of oxygen for the previous 40 mins so while I could move up the hill it was not quick. Magne Daehli came past me in the open and there was no way I was staying with him. Got premium seats for the race for medals. Nearly collided with Magne coming back from 14. Then some short seconds later Switzerland and France juking it out. All levels of pain flowed past in the opposite directoin then as I ran to 14.
15 Grand, try to open the throttle which I nearly actually could a little. Then my GPS vest fell down my trousers so I had to pull it out my leg. Some photographer got a picture of it I'm sure.
16. Grand, last hill so fight it.
17. Little confused by the path seeming to drop further down the hill and got pulled by Gustav on the around and high.
Run in. As per the name. Fought to the line. Where Magne was being interview so I walked off camera before collapsing on the ground.
Well that was kind of horrible really. Before, my big goal today had been to enjoy it and somehow didn't manage that. The GPS vest was silly as I've had it all week and could and should have been training with it on. Could think about investing in my own one so I know it can't happen again. On the positive side, when I took it off I was ok enough. I was going so slow the orienteering wasn't a huge challenge, though wasting time on 2,3,4 & 10 was silly. For the long I need to accept where I am and be smart about the distance and climb. I know I'm fit and as I write this on Friday evening am back to being excited by it.
5 PM
Running (off-road) 8:12 0.94 km (8:43 / km) +1m 8:41 / km
ahr:142 max:167 shoes: New Balance Vazee
Easy laps of the quarantine field with Colm, now that it was open. Entire body fairly destroyed and took a while to get moving at all. Did get some blood flow into the legs to get them feeling like they could recover at least.
7 PM
Swimming 4:38 [0] 0.08 km (59:24 / km)
A short swim in the Gauja. Really helped cool the brain and body after the heat of the relay. Very needed. Saw someone bungee jumping from the cable car too.
Wednesday Aug 8, 2018 #
9 AM
O-training 30:26 3.87 km (7:52 / km) +78m 7:09 / km
ahr:147 max:176 shoes: VJ Bold 8
It gets closer...
Relay model. Mostly downhill controls took it easy at the start and read into the 10000. Good orienteering from me today, focusing on looking for what I can read and using that to get me to the controls with efficiency. Towards the end there was a flatter bit and Damian from Canada punched one control behind me so I worked a bit to stay ahead and focused under pressure which was nice.
Finished by coming back up the road and including 4x ~100m strides. Felt good to open the legs out. Very ready for tomorrow.
Relay model. Mostly downhill controls took it easy at the start and read into the 10000. Good orienteering from me today, focusing on looking for what I can read and using that to get me to the controls with efficiency. Towards the end there was a flatter bit and Damian from Canada punched one control behind me so I worked a bit to stay ahead and focused under pressure which was nice.
Finished by coming back up the road and including 4x ~100m strides. Felt good to open the legs out. Very ready for tomorrow.
Tuesday Aug 7, 2018 #
8 AM
Note
slept:9.0
Got to bed at a proper time and slept much better in the bed without a hole in it. Will go to the end of the middle today to bring Cillin home. Should be a nice atmosphere.
11 AM
O-training 28:47 3.2 km (9:00 / km) +50m 8:21 / km
ahr:139 max:165 shoes: VJ Bold 8
In Ligatne, looking at some of the dense hashing wondering if was as worth avoiding as I thought during the race. It wasn't. I think the best technique with regards the green is skim it. You can avoid small patches by sliding around them and shouldn't go through a it when there's a short way around but no need for big deviations at all. Legs a little heavy on the hills but overall feeling good. A few strides tomorrow will loosen that out nicely.
Monday Aug 6, 2018 #
Note
slept:8.0
The big one. Getting excited, looking forward to the week. Getting lots of rest and trying to have some fun at the same time to stay relaxed.
All the trainings will be taken easy and only about 30 mins
Monday: long model 15000
Tuesday: Ligatne selection races map 15000
Wednesday: relay model 10000 + 4x 100m strides
Thursday: WOC relay, leg 2
Friday: long model 15000
Saturday: WOC Long
Sunday: we'll see
All the trainings will be taken easy and only about 30 mins
Monday: long model 15000
Tuesday: Ligatne selection races map 15000
Wednesday: relay model 10000 + 4x 100m strides
Thursday: WOC relay, leg 2
Friday: long model 15000
Saturday: WOC Long
Sunday: we'll see
1 PM
O-training 33:09 2.84 km (11:40 / km) +71m 10:22 / km
ahr:134 max:161 shoes: VJ Bold 8
Long modell in Ratnieki
Stuck on the magnifying glass as a test today. Just taking it easy and looking at some of the veg / features and thinking about how to approach diagonally down across slopes controls. Of course, the control I did this for seemed to be in the wrong place! It is reasonably hard to take it easy when there are all these hills and legs had a little bit of the weekend in them. Still plenty of time so think I'm in a good position.
Stuck on the magnifying glass as a test today. Just taking it easy and looking at some of the veg / features and thinking about how to approach diagonally down across slopes controls. Of course, the control I did this for seemed to be in the wrong place! It is reasonably hard to take it easy when there are all these hills and legs had a little bit of the weekend in them. Still plenty of time so think I'm in a good position.
Sunday Aug 5, 2018 #
9 AM
O-training 31:43 **** 4.39 km (7:13 / km) +95m 6:31 / km
ahr:141 max:162 shoes: VJ Bold 8
Middle model, kindly got my map brought to me by Greg.
Quite a nice area actually. A bit of flatter stuff which is fairly vague, need to pay attention to the compass. Also the veg patches are there if you look, but not clear at higher speeds. Felt decent on the hills and happy with how it went. Took a little slow jog at the end to look at some details closer and more slowly which was good.
Quite a nice area actually. A bit of flatter stuff which is fairly vague, need to pay attention to the compass. Also the veg patches are there if you look, but not clear at higher speeds. Felt decent on the hills and happy with how it went. Took a little slow jog at the end to look at some details closer and more slowly which was good.
1 PM
Running (road) warm up/down 15:11 2.2 km (6:54 / km) +1m 6:53 / km
ahr:155 max:177 shoes: New Balance Vazee
With Shea & Kev in Riga. Needed to buy a pair of shorts as apparently I forgot mine. Jogged some routes of Kev's Sprint Q in the park backwards.
Running (road) intervals 21:18 4.19 km (5:05 / km) +2m 5:05 / km
ahr:145 max:184 shoes: New Balance Vazee
2x 3,2,1 mins with 90s rest
Little sesh to move the legs quickly. The shortest session I've done in recent times but also nice and quick which was a great feeling. Enjoyed it. Hot work around the park in Riga but not outrageous.
Little sesh to move the legs quickly. The shortest session I've done in recent times but also nice and quick which was a great feeling. Enjoyed it. Hot work around the park in Riga but not outrageous.
Running (road) warm up/down 10:17 1.66 km (6:12 / km) +2m 6:10 / km
ahr:133 max:150 shoes: New Balance Vazee
Cool down with Kev. After the strength we then spectated the sprint relay. Bought some water and I was perfect for the day.
Strength 11:00 [1]
ahr:94 max:127 shoes: New Balance Vazee
With kev in the park.
Saturday Aug 4, 2018 #
Event: WOC 2018 - Latvia
10 AM
O-training 41:54 **** 4.0 km (10:28 / km) +261m 7:54 / km
ahr:149 max:175 shoes: VJ Bold 8
Downhills in Sigulda
Getting the HR up by running up the hill, not hard but not slow either, from the river then doing some higher tempo oing down the hill. Finally resting at the bottom for 2 mins.
Good session being on the edge of control the whole time. Really need to keep an eye on the compass needle but it's really possible actually to see the green bits but it takes some getting used to.
Getting the HR up by running up the hill, not hard but not slow either, from the river then doing some higher tempo oing down the hill. Finally resting at the bottom for 2 mins.
Good session being on the edge of control the whole time. Really need to keep an eye on the compass needle but it's really possible actually to see the green bits but it takes some getting used to.
O-training warm up/down 3:24 0.22 km (15:32 / km) +19m 10:50 / km
ahr:134 max:167 shoes: VJ Bold 8
"cool down" running half a rep more slowly for some filiming
2 PM
O-training 36:22 **** 4.59 km (7:55 / km) +71m 7:21 / km
ahr:141 max:164 shoes: VJ Bold 8
Kukus Klintis
Started on the abridged version of a route choices course. Body was feeling tired enough and then when I bashed my shin in exactly the same place I had earlier it was quite sore. Kept it fairly short but I still did not have enough time to get to the opening ceremony.
Lost some concentration due to the bashing and when that happens have to take the time to reset properly and really make sure my head is in the game.
Started on the abridged version of a route choices course. Body was feeling tired enough and then when I bashed my shin in exactly the same place I had earlier it was quite sore. Kept it fairly short but I still did not have enough time to get to the opening ceremony.
Lost some concentration due to the bashing and when that happens have to take the time to reset properly and really make sure my head is in the game.
Friday Aug 3, 2018 #
8 AM
Note
rhr:55 slept:8.0
Ended up packing too late for it to be worth getting up early to go for an easy run. Won't be a bad thing I guess.