Monday Jun 30 |
 | Note | |
| (rest day) |
| Rest day / sorting life out |
Sunday Jun 29 |
| Road/track running warm up/down 21:40 [2]4.13 km (5:15 / km) | |
| shoes: Blue Saucony Triumphs |
| Long warm up along the road |
| Orienteering race 40:00 [5]***** 7 km (5:43 / km) | |
| ahr:162 max:170 shoes: Integrators |
| Staggered start relay training. Started first with JD right behind, and Oli, Jamie and Scotia hunting. Ran pretty good until the end when 4 of us were fighting for the victory, and I tried to skip a control. Ran back and finished 2 mins behind Oli who took a deserved victory. |
| |
| C • Awww 1 |
| Trail/terrain running warm up/down 14:00 [2]2.33 km (6:00 / km) | |
| shoes: Integrators |
| Jogging after, then quick swim and long journey home |
Saturday Jun 28 |
| Road/track running warm up/down 20:00 [2]4 km (5:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging before and after |
| Orienteering 17:30 [4]***** 4 km (4:22 / km) | |
| ahr:140 max:160 spiked:20/20c shoes: Blue Saucony Triumphs |
| Sprint training back in Prostejov. Normal course, with one intense control pick in a park, and a butterfly loop in a complex housing area. Cruised half, and picked the pace up in those two interesting bits to almost race pace. |
Friday Jun 27 |
| Road/track running warm up/down 15:00 [3]3 km (5:00 / km) | |
| ahr:129 max:155 shoes: Blue Saucony Triumphs |
| After 85 min drive , arrived at the race 25 minutes before start (9.30am), managed a rushed warm up with some strides, just made start time. |
| Orienteering race 13:30 [5]***** 4 km (3:22 / km) | |
| ahr:166 max:177 spiked:17/17c shoes: Yellow Saucony |
| Finnish and Czech sprint test races in Sumperk. We were 'pre-runners', and I think the shortened warm up and poor race prep affected my race start. I missed the best routes to 2 and 6, and lost 5 seconds at 3 running round a crossable hedge. Ran well apart from that, and was getting really good splits on the second half of the course. I was about the 5th starter (of 60) and was leading for ages, until Dlabaja and Smola came in almost last starters. Beat all the Finns though, which is nice.
Results here http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...
Splits here
http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...
Map here
http://repreob.hyperlink.cz/repre/images/nom_ms08/... |
| Road/track running warm up/down 8:20 [2]1.51 km (5:30 / km) | |
| shoes: Yellow Saucony |
| Jogging after |
| Trail/terrain running warm up/down 20:30 [3]3.73 km (5:30 / km) | |
| shoes: Innov8s |
| Long warm up. Both achilles have been a bit sore recently, so long warm ups and cool downs, plus some massage and icing are in order before WOC. |
| Orienteering race 46:56 [5]***** 7.5 km (6:15 / km) | |
| ahr:155 max:169 spiked:17/21c shoes: Innov8s |
| Finnish middle distance test race, Zd'arsky Potok. What a race! A real combination of tough rocky slopes, manic vegetation over mapping and random point features. Fantastic orienteering though, really tricky to stay on top of it. I lost 2 minutes on the second control misinterpreting the vegetation on a rocky slope, then ran really well until 12, the longest leg. I managed to make a 5 minute parallel error! Ran really really well after that to the finish. Without those two mistakes would have been a really good race. With them, rubbish.
Results http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0...
Splits
http://repreob.hyperlink.cz/repre/doc/htm/nom_woc0... |
| Road/track running warm up/down 17:23 [2]3.16 km (5:30 / km) | |
| shoes: Blue Saucony Triumphs |
| Long warm down jog |
Thursday Jun 26 |
| Trail/terrain running warm up/down 18:00 [2]3 km (6:00 / km) | |
| shoes: Innov8s |
| |
| Orienteering 9:38 [3]***** 1.5 km (6:25 / km) | |
| shoes: Innov8s |
| Helisova line-o in vague forest. Tricky |
| Orienteering 33:00 [3]*** 4 km (8:15 / km) | |
| ahr:129 max:152 spiked:8/11c shoes: Innov8s |
| Low intensity session on Helisova. Tricky controls in green - missed twice, and went off line to a rock on a rocky slope. Need to focus so much in this terrain |
| Swimming 20:00 [2]0.5 km (40:00 / km) | |
| |
| Rest afternoon by the lake. Swam across and back plus some horseplay. |
Wednesday Jun 25 |
| Trail/terrain running warm up/down 20:00 [3]3 km (6:40 / km) | |
| shoes: Integrators |
| |
| Orienteering 50:00 [4]***** 8 km (6:15 / km) | |
| ahr:145 max:159 spiked:14/19c shoes: Integrators |
| Middle training on Boskovice. Tricky stuff - green, rocky, steep, small point features. "Open" areas are actually head high brambles/nettles.
Fun though :) |
| Trail/terrain running warm up/down 22:30 [2]4.09 km (5:30 / km) | |
| shoes: Yellow Saucony |
| Jogging before, between training sections and after |
| Orienteering 11:42 [5]***** 3.6 km (3:15 / km) | |
| ahr:166 max:177 spiked:14/14c shoes: Yellow Saucony |
| Sprint training Prostejov tower blocks. Started comfortably, but Scotia almost caught me after about 1/3 so I really sped up then to race pace. Tower block orienteering not the best, but better with high intensity, and better for long route choice legs. |
| Orienteering race 11:27 [5]1.5 km (7:38 / km) | |
| shoes: Yellow Saucony |
| Star relay. Pushing hard, 3 times 500m ish sections with waiting for Helen in between |
Tuesday Jun 24 |
| Trail/terrain running 35:00 [3]6 km (5:50 / km) | |
| shoes: Blue Saucony Triumphs |
| Run with the boys after arriving in Czech |
Sunday Jun 22 |
| Trail/terrain running 40:00 [3]7 km (5:43 / km) | |
| shoes: Blue Saucony Triumphs |
| Run with Mats while others relayed. |
Saturday Jun 21 |
| Trail/terrain running warm up/down 17:00 [3]3.09 km (5:30 / km) | |
| shoes: Integrators |
| |
| Orienteering race 1:51:30 [5]***** 18 km (6:12 / km) | |
| spiked:34/36c shoes: Integrators |
| World Cup Long-O at O-Fest. Monster, chasing start based on yesterday. Ran pretty well, made 2 big mistakes but was running most of the race in the 13-20th placed pack. Hit the wall and cramped up in the last 2km, dropped off the back, but managed to stay in front of the chasing guys. 20th place, new long distance PB. |
Friday Jun 20 |
| |
| Event: Norsk O Festivalen
|
| Trail/terrain running warm up/down 37:00 [3]6.17 km (6:00 / km) | |
| shoes: Integrators |
| Warm up/down |
| Orienteering race 41:47 [5]***** 7 km (5:58 / km) | |
| spiked:19/22c shoes: Integrators |
| WC Middle distance near Oslo. Quite a good race, minimised errors to 10-15 second level. Tough terrain in places and had a fight with Marc L at the end. 16th place |
| |
| C • Fighting 2 |
Thursday Jun 19 |
| Orienteering 35:00 [3]4.5 km (7:47 / km) | |
| shoes: Integrators |
| WC model event with some jogging about. Pretty tough forest |
Wednesday Jun 18 |
| Cycling 30:00 [2]10 km (3:00 / km) | |
| |
| |
| |
| C • good luck 1 |
| Trail/terrain running intervals 20:00 [5]5.3 km (3:46 / km) | |
| shoes: Blue Saucony Triumphs |
| 20 times 30/30s maximum intensity round LL last 10km loop. Got from 7km marker to the big stone at the top of the climb after the 2km marker. |
| Trail/terrain running warm up/down 21:00 [3]4.3 km (4:53 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging from home to 7km marker, including some strides. |
| Trail/terrain running warm up/down 21:00 [2]3.4 km (6:11 / km) | |
| shoes: Blue Saucony Triumphs |
| Very slow jog back from the 2km marker, stopped at the LL statue for a stretch in the sun. |
Tuesday Jun 17 |
| Trail/terrain running tempo 40:42 [3]10.2 km (3:59 / km) | |
| shoes: Asics terrain shoes |
| Struggled to get motivation for this run during the thunderstorms, but got out this evening and was really happy I did. Was meant to be quite an easy run, but I just felt effortless. Had to stop myself doing another lap. |
Monday Jun 16 |
| Cycling 30:00 [2]10 km (3:00 / km) | |
| |
| Bit of a cycle to loosen the legs after the weekend. Then stretched in the gym for a bit before heading to the pool... |
| Swimming 32:37 [3]1.2 km (27:11 / km) | |
| |
| Started easy, but then got a bit carried away and made every 10 lengths (150m) faster than previous one.
Then had a sauna
Nice recovery day |
Sunday Jun 15 |
| Trail/terrain running 20:00 [2]3.08 km (6:30 / km) | |
| shoes: Blue Saucony Triumphs |
| Very very very easy jog from the Jukola house to loosen up very stiff legs. |
| Note | |
| |
| Flight back to Stockholm |
Saturday Jun 14 |
| |
| Event: Jukola 2008
|
| Orienteering race 1:15:08 [5]***** 13 km (5:47 / km) | |
| spiked:23/25c shoes: Integrators |
| Jukola first leg....
Good race except for a 2 minute mistake at the second control. Ran strongly to finish 2nd, just behind Peter Oberg. |
| |
| C • Boosh, top running! 5 |
| Trail/terrain running 39:00 [2]6.5 km (6:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Easy morning run to loosen legs before the evenings entertainment |
| Trail/terrain running warm up/down 20:00 [3]3.64 km (5:30 / km) | |
| shoes: Integrators |
| Warm up with strides before |
| Trail/terrain running warm up/down 30:00 [2]5 km (6:00 / km) | |
| shoes: Integrators |
| Jogging around to keep warm in the start box, plus some jogging after the race. |
Friday Jun 13 |
| Orienteering 27:00 [3]***** 3.5 km (7:43 / km) | |
| spiked:8/8c shoes: Integrators |
| Easy pace training on model map for Jukola |
| Trail/terrain running 11:00 [2]2 km (5:30 / km) | |
| shoes: Integrators |
| Jogging before and after |
Thursday Jun 12 |
| |
| Event: Forssa Games
|
| Trail/terrain running warm up/down 27:00 [3]4.91 km (5:30 / km) | |
| shoes: Integrators |
| Slightly shorter than usual warm up as I kinda forgot about the time despite being at the start 90 minutes early. Managed to do my strides though. Jogging with Duncan after too |
| Orienteering race 23:37 [5]***** 4.5 km (5:15 / km) | |
| spiked:9/10c |
| Forssa Games. Pretty good run - really fast. Was a bit slow to the first, and missed 30 seconds at number 3, but ran really good apart from that. Ran some with Wickholm who came 2nd. |
| Note | |
| |
| Up at 5am to fly to Finland. Drove from Helsinki to Forssa, then after the race to pick up Jack, then on to Jukola. |
Wednesday Jun 11 |
| Swimming 30:46 [3]1 km (30:46 / km) | |
| |
| Nice little paddle in Guildford Lido |
| |
| C • Jukkola 2 |
| Trail/terrain running 37:00 [2]4.5 km (8:13 / km) | |
| shoes: Blue Saucony Triumphs |
| Jogging before, then shadowing mum round the orienteering section |
| Trail/terrain running race 7:02 [4]2 km (3:31 / km) vdot: 53.0 | |
| shoes: Blue Saucony Triumphs |
| Local evening training, 2km trail race followed by... |
| Orienteering race 9:12 [4]**** 2 km (4:36 / km) | |
| spiked:7/8c shoes: Blue Saucony Triumphs |
| 2km orienteering race
won comfortably |
Tuesday Jun 10 |
| Note | |
| |
| Long hot day surveying schools. |
Monday Jun 9 |
| Trail/terrain running 53:21 [3]8.89 km (6:00 / km) | |
| shoes: Blue Saucony Triumphs |
| Lovely cruise round Richmond Park with SJ. Stopped to watch deer and for a nice stretch. |
Sunday Jun 8 |
| |
| Event: HOC National Event, Brown Clee
|
| Orienteering race 1:36:18 [5]17 km (5:40 / km) | |
| shoes: Innov8s |
| WOC test long, Brown Clee. Both achilles were pretty sore before and for the first part of the course. Felt really low of energy, but then at 30 minutes took a gel, and achilleses started to feel better, got a real boost when I caught Speakey and was able to push really hard the last 40 minutes, even when Jon caught me. We finished really strongly and had a good fight round the last 3-4km. Made too many mistakes early on though, 2 minutes at number 8, and small things at 1,2,7 and 9. Had mistakes at 19 and 28 as well while racing Jon. Finished 4th, 4 minutes behind Jamie, and happy with my shape if not the navigation. |
| |
| C • WOC Selection 1 |
| Trail/terrain running warm up/down 27:30 [3]4.58 km (6:00 / km) | |
| shoes: Innov8s |
| |
Saturday Jun 7 |
| Note | |
| |
| After 5 1/2 hours sleep, woke up and drove 2 1/2 hours up to Shrewsbury for a 9.22 start time. Got there about 8.45 just in time |
| Orienteering race 15:09 [5]***** 4.04 km (3:45 / km) | |
| spiked:13/14c shoes: Yellow Saucony |
| WOC test sprint. Nice race in Shrewsbury Town Centre. Ran down one dead end and lost at least 30 seconds, but so did a lot of other people. 2nd behind Scotia. |
| Trail/terrain running warm up/down 30:45 [3]5.59 km (5:30 / km) | |
| shoes: Blue Saucony Triumphs |
| |
| Orienteering race 40:11 [5]7 km (5:44 / km) | |
| shoes: Innov8s |
| WOC test middle, Weston Heath. Was knackered after journey and this morning. Made loads of mistakes, and was focusing too much on the running than the navigating. 6th place, 3 minutes down on Oli (was surprised to be that close). |
| Trail/terrain running warm up/down 34:00 [3]6.18 km (5:30 / km) | |
| shoes: Innov8s |
| |
Friday Jun 6 |
| |
| Event: GBR WOC Selection Races (Middle and Sprint)
|
| Trail/terrain running 1:04:00 [3]***** 10.67 km (6:00 / km) | |
| ahr:131 max:158 spiked:6/6c shoes: Asics terrain shoes |
| KM long, I just jogged around a bit, found a couple of controls and went for a swim in the lake. Beaut of a day again. |
| |
| C • what happened to your 3km P... 2 |
| Note | |
| |
| Got to the airport and flight was hideously delayed, so bought a new ticket, rang mum to pick me up from Gatwick at 11pm |
Thursday Jun 5 |
| Note | |
| (rest day) |
| Woke up at 11
Spent afternoon sitting in the sun, swimming and eating ice cream
Good day |
Wednesday Jun 4 |
| Note | |
| |
| Worked a 16 hour day as a roadie on Blodomloppet, a 10km race in Stockholm organised by my club supporting giving blood. |
Tuesday Jun 3 |
| Cycling 30:00 [2]10 km (3:00 / km) | |
| |
| Little spin on bike followed by nice physio / massage.
Sat in sun and ate pizza later |
Monday Jun 2 |
| Note | |
| (rest day) |
| Travelling day from hell. Party last night. 12 hour journey. Fun |
Sunday Jun 1 |
| Orienteering race 41:30 [5]10 km (4:09 / km) | |
| ahr:176 max:185 shoes: Innov8s |
| EOC relay 1st leg. Lost a minute at number 4 then ran real fast to catch up leading pack (minus 1 who ran off in front). |
| Trail/terrain running warm up/down 32:30 [3]5.42 km (6:00 / km) | |
| shoes: Innov8s |
| |
