Training Log Archive: roarIn the 7 days ending Oct 19, 2014:
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Sunday Oct 19, 2014 #
11 AM
Running (road) warm up/down 7:25 1.06 km (6:59 / km) +2m 6:55 / km
ahr:118 max:130 shoes: VJ Falcon
Warm up before SHI relays. Waiting patiently for Jack.
Orienteering race 52:26 *** 8.77 km (5:59 / km) +43m 5:50 / km
ahr:164 max:175 spiked:17/19c shoes: VJ Falcon
SHI Relays - Leg 3 Ireland team 2
Colm was a bit slow on leg 1 and then Jack was solid so I was a bit down going out. Certainly by myself.
There wasn't much on the line as the welsh team had goen out 15 mins in front of me but I still ran hard on the off-chance that both him and Ger messed up and I would be able to secure the points for Ireland.
Nice area. tough enough running and wasn't that hard orienteering as there were big features around to use.
Happy with this run, felt good mostly. Had one weak point going to 8 where I stopped paying attention and veered left. Corrected and < 1 min lost. Otherwise focus was good and I was finding the controls really solidly. More of this will be great.
Colm was a bit slow on leg 1 and then Jack was solid so I was a bit down going out. Certainly by myself.
There wasn't much on the line as the welsh team had goen out 15 mins in front of me but I still ran hard on the off-chance that both him and Ger messed up and I would be able to secure the points for Ireland.
Nice area. tough enough running and wasn't that hard orienteering as there were big features around to use.
Happy with this run, felt good mostly. Had one weak point going to 8 where I stopped paying attention and veered left. Corrected and < 1 min lost. Otherwise focus was good and I was finding the controls really solidly. More of this will be great.
Running (road) 8:23 1.21 km (6:56 / km) +2m 6:53 / km
ahr:119 max:138 shoes: VJ Falcon
Bit of a jog around after. Legs didn't feel terrible.
Saturday Oct 18, 2014 #
11 AM
Running (road) warm up/down 10:00 [2]
shoes: VJ Falcon
Jog to the start and up and down the track. Legs didn't really seem to want to turn on and I was trying to do something to get some response from them. Seemed to have been successful just before the start.
Orienteering race 2:08:10 [4] **** 14.2 km (9:02 / km) +675m 7:18 / km
spiked:27/29c shoes: VJ Falcon
SHI Long - Balmoral
Ugh my legs. Just never got them moving and felt sluggish for the entire course. Tried to plod on and fight through it. Had a few sparks of life on 6, 9, 16, 17 (the downhill legs) and managed a 13th and 20th split on 6 and 16 respectively. Orienteering was pretty sweet though. Not more than 20s lost on any control and only 2 bigger than 10s.
Ugh my legs. Just never got them moving and felt sluggish for the entire course. Tried to plod on and fight through it. Had a few sparks of life on 6, 9, 16, 17 (the downhill legs) and managed a 13th and 20th split on 6 and 16 respectively. Orienteering was pretty sweet though. Not more than 20s lost on any control and only 2 bigger than 10s.
1 PM
Running (road) warm up/down 7:50 [2]
shoes: VJ Falcon
Jog around with Roisin and Cliona. Legs still feeling dead.
Thursday Oct 16, 2014 #
3 PM
Running (road) warm up/down 1:25 [0] 0.16 km (8:58 / km) +14m 6:13 / km
ahr:78 max:89 shoes: VJ Falcon
O-training 29:14 **** 3.99 km (7:19 / km) +117m 6:23 / km
ahr:154 max:172 shoes: VJ Falcon
Muir of Dinnet.
Visited up some random controls and put in a few extra myself. Relatively high intensity which I may come to regret.
Visited up some random controls and put in a few extra myself. Relatively high intensity which I may come to regret.
Wednesday Oct 15, 2014 #
11 AM
O-training 56:55 6.18 km (9:12 / km) +339m 7:13 / km
ahr:122 max:168 shoes: Inov8 X-Talon
Creag Choinillich training.
Jogged up with Darren to the start from our accommodation!
First bit of the forest was really lovely and then Darren was at the first control and started taking a video of me, running behind until the second one. Spiked it :)
Was feeling pretty tired on the hills then and Darren caught back up when I was on a "fake" indistinct track in the open. Something weird had been going on up here and loads of holes had been dug and the earth piled on the heather. It made going very slow when Darren was on the actual path. More of the holes into the control and I stopped reading the map. Ended up in the re-entrant i had drawn the circle over and couldn't work out where I was!
Caught Darren back up down the hill to the next one and was clean again to the crag. Felt very tired through my little loop here and decided to skip the slope around the side of the hill with the hashing. Went up to the top instead. This was rough enough too and met Darren up the top. Great views on a lovely day.
Then down the path to the last 2 controls. Missed the first one by being dumb and the second was fine. Then jogged home with Darren.
Legs and brain weren't really in this session but it was a nice day out and I enjoyed myself greatly.
Jogged up with Darren to the start from our accommodation!
First bit of the forest was really lovely and then Darren was at the first control and started taking a video of me, running behind until the second one. Spiked it :)
Was feeling pretty tired on the hills then and Darren caught back up when I was on a "fake" indistinct track in the open. Something weird had been going on up here and loads of holes had been dug and the earth piled on the heather. It made going very slow when Darren was on the actual path. More of the holes into the control and I stopped reading the map. Ended up in the re-entrant i had drawn the circle over and couldn't work out where I was!
Caught Darren back up down the hill to the next one and was clean again to the crag. Felt very tired through my little loop here and decided to skip the slope around the side of the hill with the hashing. Went up to the top instead. This was rough enough too and met Darren up the top. Great views on a lovely day.
Then down the path to the last 2 controls. Missed the first one by being dumb and the second was fine. Then jogged home with Darren.
Legs and brain weren't really in this session but it was a nice day out and I enjoyed myself greatly.
Tuesday Oct 14, 2014 #
11 AM
O-training (1:10000) 1:08:23 **** 4.7 km (14:34 / km) +99m 13:11 / km
ahr:98 max:152 shoes: VJ Falcon
Balnagowan training.
Shadowing Gina. Trying to focus on showing her that she can read the map when she is running and how to make sure that she can be confident in her location.
Shadowing Gina. Trying to focus on showing her that she can read the map when she is running and how to make sure that she can be confident in her location.
2 PM
O-training (1:10000) 37:48 [3] **** 5.14 km (7:21 / km) +180m 6:15 / km
ahr:76 max:106 spiked:15/16c shoes: VJ Falcon
DNC Coull Middle training.
Again got the orienteering sorted. Strong focus the whole way and reading the map the whole way into the control. It really made a difference ensuring I had a way to ensure I would find the control.
Legs worth noting:
5 kept my height and controured around the hill. Used the line of hills as a nice feature and popped up into the control exactly at the right time.
12 was feeling tired and worked hard on concentrating. Used my compass pointing technique to ensure my bearing was good and just double checked the map.
16 I often have trouble on these type of legs. Here I read the map and checked on my height the whole way across.
13 This was my only bad control. Left 12 up the re-entrant. Came up to the top of the hill and then forgot how far I had gone. Tried to go around the re-entrant that wasn't there. Realised it and didn't lose too much time. Concentrate when tired!
Again got the orienteering sorted. Strong focus the whole way and reading the map the whole way into the control. It really made a difference ensuring I had a way to ensure I would find the control.
Legs worth noting:
5 kept my height and controured around the hill. Used the line of hills as a nice feature and popped up into the control exactly at the right time.
12 was feeling tired and worked hard on concentrating. Used my compass pointing technique to ensure my bearing was good and just double checked the map.
16 I often have trouble on these type of legs. Here I read the map and checked on my height the whole way across.
13 This was my only bad control. Left 12 up the re-entrant. Came up to the top of the hill and then forgot how far I had gone. Tried to go around the re-entrant that wasn't there. Realised it and didn't lose too much time. Concentrate when tired!
Monday Oct 13, 2014 #
10 AM
O-training (1:15000) 1:01:40 *** 7.6 km (8:07 / km) +332m 6:40 / km
ahr:122 max:167 spiked:6/8c slept:8.5 shoes: VJ Falcon
Long Training on Glen Fearder
Was good to the first feeling good.
Made a complete mess of the second. Lost track of myself and was suddenly navigating from a different place after crossing the fence. Ended up too high and was very confused for a while.
Continued on after that but wasn't going to do the whole course. Ran up the hill for the first time in the 3 times I have been there :) Went a little bit too up in fact! Not bad though. Good to 45 then. Could see the hill and navigated nicely into it.
Cut my course short here and just did the loop. Was a little right on the way to 32, got pushed by the veg. Solid then for the rest of the course. Feeling very good.
Was good to the first feeling good.
Made a complete mess of the second. Lost track of myself and was suddenly navigating from a different place after crossing the fence. Ended up too high and was very confused for a while.
Continued on after that but wasn't going to do the whole course. Ran up the hill for the first time in the 3 times I have been there :) Went a little bit too up in fact! Not bad though. Good to 45 then. Could see the hill and navigated nicely into it.
Cut my course short here and just did the loop. Was a little right on the way to 32, got pushed by the veg. Solid then for the rest of the course. Feeling very good.
3 PM
O-training (1:10000) 50:24 [3] **** 6.42 km (7:51 / km) +184m 6:52 / km
ahr:57 max:76 spiked:14/17c shoes: VJ Falcon
Middle training on Muir of Dinnet.
Started poorly. Misread the ride and had no reference for my height. Stopped just past it and went back on found it. ~ 1 min lost.
2, 3 excellent with me navigating super well. Then 4 was another bad time. Went across the road and through the veg change passed the rocks. Headed off up the hill on my compass bearing. Not very well though and kept trying to climb. Saw what I thought was the ruin, but it was actually the rocky pit above the control. Thus went too high and lost another minute.
Got it back together then for 5 and 6 picking off the features well and using my attackpoints properly. This is what I forgot to do at number 7 and I tried to just straight line it. This was dumb and I spent a while searching for a way to relocate. Went back to the track and did the control properly.
At this point I remembered how to orienteer. Focus on the map and find solid attackpoints. Make the control safe.
BAM I flew through the rest of course spiking everything perfectly and running strongly! Felt absolutely fantastic. This is why I like orienteering!!
Now to remember how to replicate this.
Started poorly. Misread the ride and had no reference for my height. Stopped just past it and went back on found it. ~ 1 min lost.
2, 3 excellent with me navigating super well. Then 4 was another bad time. Went across the road and through the veg change passed the rocks. Headed off up the hill on my compass bearing. Not very well though and kept trying to climb. Saw what I thought was the ruin, but it was actually the rocky pit above the control. Thus went too high and lost another minute.
Got it back together then for 5 and 6 picking off the features well and using my attackpoints properly. This is what I forgot to do at number 7 and I tried to just straight line it. This was dumb and I spent a while searching for a way to relocate. Went back to the track and did the control properly.
At this point I remembered how to orienteer. Focus on the map and find solid attackpoints. Make the control safe.
BAM I flew through the rest of course spiking everything perfectly and running strongly! Felt absolutely fantastic. This is why I like orienteering!!
Now to remember how to replicate this.