Training Log Archive: АТIn the 7 days ending Aug 12, 2016:
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Friday Aug 12, 2016 #
S & C (Core) 21:00 [3]
slept:9.5 (rest day)
S & C (Stretching & Rolling) 28:00 [0]
(rest day)
Thursday Aug 11, 2016 #
Orienteering 43:12 [2] *** 5.54 km (7:48 / km) +168m 6:46 / km
spiked:14/16c slept:9.5
Aim tonight was picture, on route using the big contour shapes and then in and around the circle picking up all the detail.
Went very well and was running in some nice straight lines despite only using the compass once per leg (at the start). Picture was good and was using the big features on the route and then slowing and reading the little detail coming into the circle, trying to be proactive with my orienteering. Only had problems with control code 169, had some distnance judgement errors and the big contours were very vague.
Area was very nice, heathery and marshy but not really that tough going which was nice. Felt good and enjoyed it a lot even with the very wet weather.
S & C (Stretching & Rolling) 30:00 [0]
Wednesday Aug 10, 2016 #
Running warm up/down 14:10 1.83 km (7:44 / km) +24m 7:15 / km
ahr:118 max:154 shoes: Nike Lunaracer +3 SP16
Running 20:01 4.33 km (4:37 / km) +34m 4:27 / km
ahr:163 max:189 slept:11.0 shoes: Nike Lunaracer +3 SP16
Short intervals for this recovery week, idea being to keep the legs going fast but not to take too much out of me. Felt ok but still quite hard to keep up a good pace. Running didn't really feel natural, probably because of the lack of fast running last week. Anyway got it done!
Running warm up/down 8:30 1.73 km (4:55 / km) +18m 4:41 / km
ahr:152 max:166 shoes: Nike Lunaracer +3 SP16
S & C (Stretching & Rolling) 31:00 [0]
S & C (Core) 21:00 [3]
Tuesday Aug 9, 2016 #
XT 50:00 [2]
slept:8.0
Having another day without running to fully recover :)
XT 42:15
ahr:133 max:169
Nice chilled ride out round the country roads. Some nice downhills, pussied out on the steepest and longest one since the road was still wet and didn't really fancy losing some skin. Anyway good fun and legs feeling fine.
S & C (Stretching & Rolling) 31:00 [0]
Monday Aug 8, 2016 #
Note
(rest day)
S & C (Stretching & Rolling) 31:00 [0]
(rest day)
Done the write ups from the week, will add maps soon.
Sunday Aug 7, 2016 #
Running warm up/down 13:38 [1] 1.37 km (9:57 / km) +48m 8:27 / km
Tour champs warm up, nicely chilled with some frisbee.
Orienteering 58:18 [5] **** 8.91 km (6:32 / km) +185m 5:56 / km
spiked:17/18c
Tour Champs - Classic - Glen Dye
1st by three mins over Dan, three mins behind the control hanger (Ian) and course planner (Ben)
Went to race it hard, and I got a very hard race! Started very well, only had about 20 secs of hesitations through the majority of the 'middle' section. Picked up Angus, which put some pressure on, did 3 controls well with him then fluffed #12 by just under 2 mins. Didn't have the correct direction entering the technical area.
Then after finding #12, didn't take my time making the route choice for the next leg and just ploughed straight losing another minute to the round option.
From then on was running through earlier starters and navigating well, with the majority of 'time loss' coming from very reluctant legs by the end of it, losing about 1 min to Matt Volkes per leg at the end, just on speed.
Overall very pleased, kept my cool at the start and after the mistake and slowed down when I needed to. Tactically I was good, feel like the week has had a very positive effect on my orienteering :)
Just need to iron out the one or two mistakes to get back to being very competitive in races.
Running warm up/down 7:34 [1] 1.02 km (7:26 / km) +35m 6:20 / km
Very slow jog up and down the track to cool down.
Saturday Aug 6, 2016 #
Running warm up/down 12:19 [1] 0.87 km (14:12 / km) +10m 13:25 / km
Warm up on Scotly. Highly informal :)
Running 12:01 [2] 1.39 km (8:39 / km) +145m 5:41 / km
Jog to the start of the first exercise, all uphill. The top of Scotly was very very nice :)))
Orienteering 23:44 [1] **** 2.41 km (9:50 / km) +38m 9:07 / km
spiked:11/12c
Downhill control pick on Scolty. Aim was exit direction and then fine navigation, so picking up on all the features. Worked well but did mean I had to go slowly. Good fun.
Orienteering 21:50 [3] **** 2.17 km (10:03 / km) +109m 8:02 / km
spiked:5/7c
Normal course, being shadowed by Matt Volkes. Aim was bearings and simplifying so the opposite of the other exercise.
Lost faith on #4, and didn't know how far up the slope I'd gone. #7 was also slightly bad, got caught in some windblow. Some very good stuff in there as well though.
Running warm up/down 7:09 [1] 0.65 km (11:04 / km) +11m 10:13 / km
Afternoon solo warm up, very limited.
Orienteering 37:04 [4] *** 5.99 km (6:11 / km) +82m 5:47 / km
spiked:14/15c
Czech relay, somehow messed up the first control despite feeling in complete control the whole way. After that went hard for the rest of the first loop then ran the whole of the second loop hard as well. Felt very good. Quite a nice bit of Scolty as well. Could get some good speed up which felt very nice :)
First loop:
Second Loop:
Running warm up/down 4:45 [1] 0.57 km (8:21 / km)
Little cool down through terrain with folks.