Training Archive: candymanIn the 7 days ending 2006-07-09:
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| M | T | W | H | F | S | S | |||||||
Saturday Jul 8 | ||
| Running warm up/down 10:00 [2] 2 km (5:00 / km) | |
| shoes: Nike Zoom Waffle Racer | ||
| warm up for coaches race | ||
| Orienteering race 52:00 [4] *** 10.2 km (5:06 / km) | |
| shoes: Nike Zoom Waffle Racer | ||
| Coaches, was in the lead until control 7 (along with some coaches running the women's course) but then lost 2 mins and got passed by Olivier Coupat and Niel Kerrison and a couple of others. Got back past the others but couldn't catch sight of Niel or Olivier, as most coaches ran the women's race, including sweden, norway and denmark it was a pretty lonely HOT run and I started to lose motivation. Wasted another minute on the last mucking around crossing the bridge and then going back and swimming through the river to keep the crowd happy. Geez it was hot today, it has been a tough week! | ||
Friday Jul 7 | ||
| Running (coaches run) 40:20 [3] 9 km (4:29 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Run with Neil Kerrison the NZ JWOC coach. Started running at 9:40pm as it was the first time we could meet up. Also it has been record hot weather in Lithuania so night time is best for running. | ||
| Note | |
| Middle Distance Final today, the highlight was Simon's 26th place yet another solid result for him in what has been a great week. A combination of fatigue both physical and mental for Hanny caused a blow out on the third ontrol, she lost about 8 minutes but still pulled herself together to set some of the fastest splits from control three to the spectator control. The good news is that by this evening Hanny's spark (which had been missing since the long final and prize giving) was well and truly back and she will be firing for the relay tomorrow.
As a coach I wonder if I could have done more to try and pick her up for the middle final, but I think the internal motivation was just lagging a bit too much, I'm sure Hanny and I have both learnt from the experience. The others all performed well for at least most of their courses and are raring to go for the relay. Keep watching for exciting news tomorrow | ||
Thursday Jul 6 | ||
| Note | |
| Middle distance qualifyers today and the best team effort so far for the week. Hanny did exactly what we planned and qualified second in her heat, watch her go tomorrow! Jasmine qualified strongly, I'm confident that resting her from the long was the right decision. Simon qualified well (12th) - look for him to pick up some more places in the final tomorrow and Murray did what I have been telling him he could do since Easter and qualified in 15th place. I was really happy that the 4 athletes I picked to start in the last start block all qualified for the A final. Vanessa was the compulsory hard luck story finishing 21st in her heat and missing the A final by 12 seconds. Toph also ran well and only missed the A final by 9 places and 81 seconds. All the rest of the team qualified for the B final except Ryan who was hugely disappointed after mispunching and will be starting first in the C final tomorrow.
Everybody in the team is improving day to day and growing in confidence so watch out for some great runs tomorrow and in the relay on Saturday. | ||
| C • Nice work team 1 | ||
| Running warm up/down 24:00 [3] 5 km (4:48 / km) | |
| ahr:140 max:154 shoes: Brooks Adrenaline ASR | ||
| Warm up jog and cool down for running the JWOC Sprint course. | ||
| Orienteering race (Sprint) 13:17 [5] *** 3.1 km (4:17 / km) +25m 4:07 / km | |
| ahr:179 max:185 shoes: Brooks Adrenaline ASR | ||
| JWOC sprint course, I was 5'22 to the spectator control (13th fastest) but then struggled in the forest part without a compass (one of the kiwis has borrowed mine as theirs was faulty). Probably I went out a bit too hard as well, i doubt I would have finished as well even with a compass. Luckily they still had stakes and a JWOC marker at the control sites in the forest or I would not have been confident that I got all the controls right. | ||
Wednesday Jul 5 | ||
| Running 50:00 [3] 10 km (5:00 / km) | |
| shoes: Brooks Adrenaline ASR | ||
| Not every day you get to run with a World Champion! Rest day so we had a Captains run for most of the team, just to help recover from a very tough long race. Easy 20 minutes with a couple of very short surges and some easy drills then a further 30 minutes just with the champ. Hope to do the mens sprint race tomorrow, will let you know how it goes. | ||
Tuesday Jul 4 | ||
| Note | |
| WOW what a day! Again no chance for training, I was up at 5:45 and am about to go to bed at 11 and honestly haven't had 30 minutes to go for a jog. Hooray for the rest day tomorrow! Still my heart rate was probably around 150 bpm for the 4 hours between Hanny starting and when i finally got back to the finish to see the result after helping all the juniors prepare to start the long race. Somehow I managed to fake being calm and cooly run through with Hanny her race plan just before she started and try to send her off in the best possible state of mind, I don't think I have ever been so nervous apart from competing in big races myself. Suffice to say I let go with a few fist pumps as I ran up the hill to see the top of the scoreboard and glimpsed Hanny's name up the very top.
It was not a perfect race, the great thing is that she ran strongly, consistently and stuck to her race plan, that was what won her a gold medal, not taking big risks or trying to have the run of her life. A lot of credit has to go to Scotty, Grant, Simas Krepsta, Rob W and Reuben who have all really helped Hanny, and many others in the team, in her preparation and training this year or previously. Good on you guys and give yourselves a pat on the back. Simon Uppill was also impressive with 36th (or 38th?) in the men's race, the middle will be better for him but it is a great achievement heading towards a home JWOC next year. Vanessa also impressed on the first loop but unfortunately lost around 10 minutes (and a spot in the top 30) on the tough loop after the spectator control. She will learn from this and again will really benefit from it next year racing at home. Matt Parton came down with a virus today and was unable to race at the same level as yesterday, luckily we have a rest day now and hopefully he will be feeling better for the middle qualifyer. Funnily enough Rob W was telling me that the Swedes have a word for the great run you can have the day before you get sick, maybe Matty benefitted from this yesterday? Together with team physio Jan Sargood we decided to rest Jasmine today. Some might know that she has been having long term problems with knee pain cause by hip instability and itb problems. The toughest races for this are the sprint and long and the chances were not good that whe would make it through unscathed. In fact one of the Kiwis who has been experiencing the same problem finished both races but could hardly walk this evening so i am confident we made the right decision. Jasmine will be much better for it in the middle, and importantly to do her job on first leg of the relay. Ainsley was running well until doing a 180 after watching her compass spin a couple of times but I'm sure that will just help her refocus on the middle qualifyer. Kellie I think had a strong run but seems to have come down with a stomach bug which has been going through the team. Unfortunately Sophie got disheartened after struggling to fight through the greener parts of the map but to her credit continued to fight to the end, the terrain won't be any more forgiving for the middle but it will be a lot shorter. I was really impressed with the efforts of Toph, Ryan, Muzza and Ev they all fought through to the finish and will have picked up some valuable experience in the terrain for the middle. I am really hopeful of getting a good showing in the middle qualification, I feel like all our preparation and training has been heading towards this race, if everyone can take a leaf out of Hanny's book and start with and follow a good race plan then I will be very satisfied. Rest day tomorrow so i have no excuse for not training, might even join Hanny and Ryan for their captains run. | ||
| C • Great stuff! 6 | ||
Monday Jul 3 | ||
| Note | |
| JWOC races start today with the Sprint race, going to be the start of a long week. Training will have to take a back seat but am really looking forward to seeing what the team can do. | ||
| C • JWOC 4 | ||
| Note | |
| Since most of you get all your news from attackpoint I htought I would do a brief JWOC report. Silver Medal for Hanny and podium (6th) for Matt Parton in the Sprint. Matt's effort was particularly impressive considering it was his first EVER JWOC race. The rest of the team performed consistently which was inportant for the races later in the week. Look out for Simon on the long and I am quietly confident that we will have good representation in the 'a' final of the middle. The training camp and preparation for the team this year has been very different from the past and I am hopeful that it will bear fruits the further we get into the competitions. | ||
| C • clearly these best ever result... 15 | ||