Training Log Archive: kwilliams

Warm up (not enough, but had a bit of a stress with the bus to the event area)...

(I am guessing on the climb, it was not much). SO: First leg of a relay at the Spring Cup. This map was super fast running except for the swamps, little bits of green, and twiggy bits underfoot in a few places. Otherwise it was wide open forest (both decid. and pine, soft underfoot). Not as large a trail network as yesterday, or rather the courses avoided them more. Good practice going out on first leg: lots of concentration, fighting for the sport ident register at a control (I had a guy curse at me and grab my arm, but I won...its good to be tall sometimes). Two small bobbles...one was a slight hesitation on the way to number 4; stopped abot 50 meters to early at another control, second was near the end, drifted right (lost maybe 20 seconds). Otherwise, clean. I was happy with my ability to stay focused and felt I was moving okay. I certainly was tired the end...need to do some more terrain running to strengthen the legs, and just get faster.
As the contours were only 2.5m, there was a lot of stuble areas, with depressions, etc., and then a few areas with a bit more complexity, but I was using vegetation and water features more than contours, for the most part. And COMPASS!

Warm up (cold day...cloudy, very windy, with hints of rain/drizzle)

Classic day of the Spring Cup: Map called Rude Skov. Hilly for Denmark. Large trail network with areas of very open forest, areas of thicker pine (little to no visibility and tough to get through...need to practice that because I would lose people I was keeping up with in other parts). A bit wet (some of the swamps were a little over their boundaries). As for my run: I was not satisfied at all as I had two points in the race where I was really tired and lost concentration completely and started out of a control off bearing. I caught myself "relatively quickly", but the two times cost me about 6-7 minutes. I made a few other little bobbles, but nothing more than 20 seconds. I had one bad route choice as well that might have cost a minute. Without these mistakes, I would have been about 63-64 mins... But reflecting on the run, I noticed two things: 1) I was running hard enough to get really tired (so tired I lost concentration, but that can be worked on), and 2) all the other controls went fine and I was not hestiating (i.e. I was feeling much more comfortable in the forest). And I have to remember I was running on a sprained ankle, which slowed me down a bit. So while the final standings were a disappointing, it was a good learning experience, and I can already see some improvements.

Cool down

Ankle a little sore still

Cool down

Abs

Ankle a little sore from going over on it yesterday (on the way home from training of course!). So a rather light workout. Just as well as Spring Cup is this weekend. A little tapering and lots of frozen peas (for the ankle).

Abs, arms, ankles (resistance training)

Terrain/trail run with Jenny. In Kamråtgarden area. It was interesting to run with Jenny. I did fine on the uphills and the level areas, but was slower going downhill through the forest. Almost entire run in good daylight, which is a first.

Abs, legs, etc. after run at clubhouse.

Cool down

Abs, back