Training Log Archive: gg

WOC sprint qualifier. Good race to start the week. Had a tricky route choice to start, then 4 controls in quick succession in a little park, then long legs across town to another park. All quite straightforward, then some tower blocks at the end, when the only issue was crossability of fences - I went for the crossing points rather than attempt a crossing and lost a bit of time. Otherwise had good splits throughout and map with route up on www.grahamgristwood.co.uk

Warm up including strides and jogging after.

WOC sprint final

22nd place

Very disappointing performance and result. I didn't feel great warming up - legs felt a bit heavy from the morning and felt a bit tired and lethargic. Warmed up well and tried to get myself worked up. Guess I was slightly worried about the will there be a thunderstorm / won't there. I decided there wouldn't be and put on my racing flats. The thunderstorm hit me at number 2 and continued nicely for the majority of my race, including all 8 'technical' controls in the gardens. Picked the correct route to the first control. but I was obviously off the pace immediately, losing 14 seconds to the best. Started well in the gardens though, and when the heavens opened I was doing ok. Got a bit stressed coming out of number 4 and made a rushed panicy decision to go up and over which was a big mistake. Started to get a bit flustered but managed to calm myself down. Ran ok through to number 10, but I picked the wrong (longest but simplest) route choice to 11. 12 - 14 was simple, but I lost a few seconds on 14 on running speed. 15 I had planned, but then coming out af 14 I started to rush a bit, and bananad big style. Corrected myself, but that combined with the less good route choice anyway cost me at least 10 seconds and probable around 7-8 places. Dammit.

I let the storm over - affect me. The lack of grip was a problem, but it seems like my running speed in the technical part was ok - lost a little time running on the longer legs.

Need to think about recovery and refueling between two races in a day a bit more, especially before Thursday.

Summary-
I was definitely one of the worst hit by the weather, but I should have dealt with it better. Very frustrating performance and result, but on the plus side, it is really positive that I consider 22nd a disastrous days work at the World Championships. The qualification was basically perfect, and I had the potential to take a place on the podium or even the bronze on the day with a good performance.

Jogging back from the arena to the accommodation

Long warm up with jogging and long strides

Sprint model map

C • Good luck mate! 1

Sprint training Sumperk

Sprint training

Sprint training

Jogging before, during and after

Event: WOC 2008
 

Easy jog before leaving sunny Boson

Warm up from home along the 10km loop to the fork where I started my intervals

20 times 30/30 around the 10km loop. Felt like I was pushing really hard, managed to maintain a really high heart rate and was absolutely at the limit on the last couple. Felt like my hardest session all year, wanted to throw up at the finish. Top prep for sunday.

C • lykke til 1

Jog / crawl back home. Heart rate stayed really high.

Steady run with Emil, along the coast around Elfvik in the pissing rain. Got very very wet but not cold at all.

Tennis with Emil Anders and Petter