Training Log Archive: АТ

Running warm up/down 14:00 [1] 2.03 km (6:53 / km) +11m 6:42 / km
shoes: Nike Lunaracer +3 SP16

Orienteering 17:28 [5] ** 4.75 km (3:40 / km) +21m 3:36 / km
spiked:10/11c shoes: Nike Lunaracer +3 SP16

Liverpool Urban - M/W16-

Results



Did this course for some sprint training, was going well but unfortunately I am an idiot...

Right so, what went wrong with this... I can only think that I ran too fast and was investing too much time in route choices coming up and not enough in where I was actually going which is fine, as long as I know where I'm going. So that's two sprints where I've had stupid mistakes not route choice based which need to be ironed out completely. To do this I'm going to back off in the next few sprints I do to nail the navigation and then bring the speed back up for JEC. (Which looks to be an easy Sprint anyway??)

Physically today felt alright, may have set off too fast 3.25, 3.30 first two km splits. Will look to also do more running after a summer without any speed.

Running warm up/down 6:32 [1] 1.12 km (5:49 / km)
shoes: Nike Lunaracer +3 SP16

S & C (Stretching & Rolling) 30:00 [0]

S & C (BBA) 15:00 [1]
slept:8.0

Running warm up/down 15:35 [1] 2.03 km (7:40 / km) +16m 7:23 / km

Orienteering 1:20:05 [4] **** 13.0 km (6:10 / km) +1m 6:09 / km
spiked:25/30c

Ainsdale Dunes - Black.

Results, Routes

Garmin gave up after 5km.


Not a great, day not an awful day, lots learnt.

Started badly, losing 1 minute to number 1. Need to take 1 steady, something I thought I'd drilled into myself last week in Norway but obviously not. Then continued to make a howler at 6, losing 3 minutes, just didn't look at my compass and made things fit in the complete wrong direction...

From 8 I was on the shminty train which upped the pace a bit but felt like I did my best navigation then (probably due to running with others).

Got dropped at 20 because I made a mistake and from then on just slogged it home with a little mistake at 26.

Think I got a bit carried away with racing which was never how I intended to run this course. I wanted to focus on picture (naturally in this area) and particularly take my time with picturing the control circle in detail. However I didn't do this much with trying to race, definitely need to just detach the instinct to race on occasions like this and for us on what I want to, so I can get the most out of it technically.

Running warm up/down 5:15 [1] 1.0 km (5:15 / km)

S & C (Stretching) 19:00 [0]

S & C (BBA) 15:00 [1]
slept:11.0 (rest day)

XT warm up/down (Turbo) 10:00 [1]
(rest day)

S & C (Core) 21:00 [3]
(rest day)

S & C (Stretching & Rolling) 28:00 [0]

S & C (BBA) 15:00 [1]
slept:9.5

Running warm up/down 9:59 1.28 km (7:48 / km) +4m 7:41 / km
ahr:90 max:136

Orienteering tempo 24:59 ** 5.61 km (4:27 / km) +40m 4:18 / km
ahr:171 max:182 spiked:15/19c

WCOC Sprint Series - Maryport

Results



Feeling weird tonight, legs were very fresh but just felt slow and non responsive, guess that's to be expected after the summer.

Anyway, technically I was very bad, think I need to just focus more on what I am doing and not rely on the map being right the whole time... Know what needs taken forwards, just need to do it now!

Running warm up/down 11:23 2.12 km (5:23 / km)
ahr:153 max:174

S & C (Stretching & Rolling) 28:00 [0]

S & C (BBA) 15:00 [1]
slept:8.5

XT 50:52
ahr:130 max:159 shoes: Giro Triple

S & C (Stretching & Rolling) 28:00 [0]

S & C (Core) 21:00 [3]
slept:9.0 (rest day)

XT warm up/down (Indoor Turbo) 10:00 [1]
(rest day) shoes: Giro Triple

S & C (Stretching & Rolling) 27:00 [0]
(rest day)

S & C (Stretching & Rolling) 32:00 [0]
(rest day)