Training Log Archive: Nathan

Reran last year's UKOL from Ilkley Moor. Focus for the session was having a good picture of the circle which was causing me some issues at POM. Went really well, orienteering smoothly but got pretty tired in the second half. Tried to just focus on the nav which worked. Interesting comparison with last year, more than 3 minutes quicker despite the slowing down. Routes were quite different (9/18 compared to last year) with my current orienteering being more direct, hopefully showing my compass emphasis is beginning to become more ingrained. Good feedback but need to shift this fatigue from POM to make sure the work is quality in the next few weeks.

Slow trudge back to the van.

Bradford Parkrun. Felt pretty dreadful on starting so decided not to force it and try to run consistently. Don't think I've cleared this cold, chest and legs feeling very heavy.
Ran 5:08, 10, 10 for the laps so did the job.

Easy trundle around a sprint course in Lister Park, just focusing on the technique and getting my eye in.

Lunch run over through Northcliffe Woods. Felt better than yesterday, nice to be out in the sun.

Easy canal, Hirst wood and rivers loop. Felt a little tired after work so just trotted.

Up at 3:30am for 12hrs travelling to get home. Jealous of M with her bonus day in Porto! Noticeably tired through the day so just took it easy on a loop round the moor. Nice evening. 4 weeks from Saturday to the British, 6 weeks to the JK. Looking forward to some good focused work over the coming weeks to build on what's been a solid, if unspectacular winter's training. Feeling fit, good signs in my orienteering over POM and I think I know what I need to do to sharpen up before then. Good feelings off the back of it, felt like some good feedback and gives me confidence in what I'm doing.

Super easy recovery in Porto after yesterday's long and 5hr drive up. Lovely place but not the best route. Feeling pretty sleepy, not niggly but definitely tired post-POM.

POM Day 4 - chasing long, 12th (7th overall).
Really looking forward to today and felt better than expected on waking up. Setting off 6th, 90s down on Maxime in 5th with a 12s and 28s gap behind before a few minutes to the Pete's.
Set off well but as expected was with my +12s guy just after number one. Moved through ok and felt settled on the long leg in to the phi-loop. Frustratingly didn't switch from running/racing mode on the first loop losing 2mins on the first control and 10s/20s respectively on the next two. Screwed my head back on and pulled clear of Corentin who had caught me from my mistakes, coming out of the butterfly about 1min~ down on Krivda who had swept up my +12s guy. In hindsight, I should maybe have burnt some matches to try to get on to the back of them but controlled orienteering and focusing on my own stuff had served me well all week so I decided to revert to this and hope that efficiency would let me bridge the gap. I did orienteer well, but never closed the gap as I guess the two of them running together would just naturally be faster. Orienteered really well from here through to the end with minimal time loss from some small hesitations and good racing intentions throughout. Physically felt really good and my technique was super solid through the rest of the course, perhaps still some overly safe routes but I attacked them a bit more than Sunday. Finished clearly in 7th, with a couple of minutes either side of the chasers and chasees.
I'm really happy to be in the top 10 come the end of the racing and it's good to see the Pete's in there too. Some great signs from the Brit's with Ali T's racing as well. Probably some of the best orienteering racing I've pulled together in the forest. Confidence in my own orienteering felt as good as it potentially ever has which made a huge difference. Bit frustrated to have felt as though the cold I picked up on Thursday/Friday hampered me a bit physically and maybe would have been the difference of being able to fight for a podium (top 5) spot. Good feedback this early in the season as it feels like there is still a lot of room for improvement physically and tightening up some technical skills. Excited for the comng months!
Key things to build from here:
Technically - clearer picture of the circle (using descriptions), keep working on making my compass the first action on a leg.
Physically - steeper hill strength/speed, top end flat speed.
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

Jog with the Pete's, good debrief.

POM Day 3 - Middle, 11th.
Another pretty solid run. Very tired waking up and feeling a little off but got going after a decent warm up. Lost 1:10 on 3, map felt very strange here but going going again afterwards with just some small wobbles. Caught my 2min man on the way to 9 and managed to stay ahead of Kirmula who was reeling me in until 13/14. Ran with him for 3 controls at an absurd speed but the elastic snapped at 17. Orienteered well still through the end but found it tough physically.
Quite pleased given my illness coming in to this which I still don't feel I've fully kicked. Bit of a frustrating mistake on 3 but otherwise more controlled orienteering in technical terrain. Excited for tomorrow, hoping the body holds up ok!
http://3drerun.worldofo.com/2d/index.php?idmult%5B...

C • Kirmula 2