Sunday Aug 31 |
 | Running warm up/down 30:00 [1] 3 km (10:00 / km) | |
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| Huge warm up and lots of drills and stuff as it was chilly and they kept us waiting a bit. |
| Running race (1500) 4:17 [5] 1.5 km (2:51 / km) vdot: 64.8 | |
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| Welsh inter regional championships. Planned to tuck in with leaders for first few laps as I knew i would get dropped. Didn't work out as a couple of guys took the pace really quickly at the begining then dropped off after 800. Was aiming to do under 4 15 but not too dissapointed with it. |
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| C • Nice one 2 |
Friday Aug 29 |
| Running long 1:20:00 [3] 15 km (5:20 / km) +200m 5:00 / km | |
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| Reasonably hilly long run with mark and matt. Felt orite. |
| Core Strength 10:00 [2] | |
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Wednesday Aug 27 |
| Core Strength 10:00 [2] | |
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| Gunna keep doing core strength little and often now to make sure it doesn't become a weakness |
| Orienteering race 30:00 [3] *** 4.5 km (6:40 / km) +250m 5:13 / km | |
| spiked:6/8c |
| Back to good ole welsh orienteering, a foggy summer league on big mountain side ogof fynnyn ddu. Not too difficult an area but fog cut down visibility enough to make it tougher. Course was alot of path routes but still fun. Had to make sure execution in circle was good and it was. Couple of small misses which is why I've said I didn't spike them all, but nothing huge atall. |
Tuesday Aug 26 |
| Core Strength 10:00 [2] | |
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| Did some core strength based on what we did last week. |
| Cycling 45:00 [3] 29 km (1:33 / km) | |
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| 45 mins on the bike, Span most of it bit put the resistance up to full for about 30 secs each 10 minutes for a push. |
Monday Aug 25 |
| Running race (Fell Race) 42:15 [4] 10 km (4:14 / km) +445m 3:27 / km | |
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| Rhod asked if I wanted a fell race so me and Matt went up to Machen to do it. 2nd out of field. 2nd to the top of the first short climb. 2nd to bottom of 2nd climb. Felt tired up the long steep climb that was the bulk of the course but managed to keep vaguely steady. Got passed by 2 about halfway up and then another 2 after it levelled off and they got away from me on the kick up to the summit. 6th to top and caught one place on the way down to finish 5th. Happy I could deal with the hills aswell as I did. Rhod ran away and won in 39. Matt came through in about 48 so good considering he doesnt run much anymore. |
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| C • Sounded excellent 1 |
| Running warm up/down 15:00 [1] 1 km (15:00 / km) | |
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| Warm up and down. Lots of drills and stretching. |
Saturday Aug 23 |
| Orienteering 20:00 [4] 4 km (5:00 / km) | |
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| Peter palmer challenges in the thunderstorm. Beat Ralph and Matt. Got beaten by Peter and Hector. |
| Orienteering 40:00 [3] 2 km (20:00 / km) | |
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| Ultra sprint in the rockiest area ever, first race was a mare but the second was a pack run with me and Haze within 2 seconds. |
| Running warm up/down 20:00 [1] 3 km (6:40 / km) | |
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| Warm up and down in morning and afternoon |
Friday Aug 22 |
| Orienteering 40:00 [3] 8 km (5:00 / km) | |
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| Long legs practise. Used GPS. Two major route choice legs and some slope O so good practise for the long next year. Of the two route choices I had a good route into the first but messed up the early part of the leg by climbing nearly 80m more than others using a different path to get to the same attack into the control. Only lost a minute as I ran well on the high path and hit the control. Second route was good and hit the control pretty well. Slope o was comfortable. |
| Orienteering 30:00 [4] 5 km (6:00 / km) | |
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| Middle qualifier practise, Kept steady at the begining but mixed up some lines and started to go to 6 instead of 4, got myself back on track untill I missed 7. Was too low and ran through the re entrant missing the control. Then sped up and technique went a bit to pot but regained control later in the course to have a solid finish. 3rd behind Hector and Matt. |
| Running warm up/down 25:00 [1] 4 km (6:15 / km) | |
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| Warm up and down for morning and afternoon. |
Thursday Aug 21 |
| Orienteering 32:00 [4] 5 km (6:24 / km) | |
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| Two sprint trainings in the morning and two races in the afternoon. Was 4th junior in first race as I amended my route choice to avoid a field that i could have gone through but thought looked dodgy. Probably would go through on a competition. 2nd race I was 4th again, Missed control 2 as it was in the wrong place and never punched it then thought bout this for too long and it put me off, wouldnt have been fast enough to beat podge anyway but ohwells. |
| Core Strength 10:00 [3] | |
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| Olis second core strength sesh. Realised I have no core muscles at all. Need to get me act together on that |
| Running warm up/down 20:00 [1] 4.0 mi (4:59 / mi) | |
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| Run to first training area and warm ups and cool downs through the day. |
Wednesday Aug 20 |
| Running tempo 9:41 [5] 3 km (3:14 / km) | |
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| 3km time trial, Went out way too fast, 66 on first lap. Paid for it a bit in the heat but still not too bad. Gives me a target to beat back home. |
| Running warm up/down 20:00 [1] 2 km (10:00 / km) | |
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| Warm up and down for 3k. Really hot so less running and more drills and strides. |
Tuesday Aug 19 |
| Orienteering intervals 40:00 [4] 8 km (5:00 / km) | |
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| Trains on a hillside area. Highest area we went to all week I think. 2nd twice and 1st twice. Felt really assured with my running and navigation. |
| Orienteering 30:00 [2] 3 km (10:00 / km) | |
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| Two line courses and a lil bit of course on the most scenic area. Bit knacked from the morning course and took it easy not to burn out. |
| Running warm up/down 20:00 [3] 3 km (6:40 / km) | |
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| Warm up and down, morning and afternoon |
Monday Aug 18 |
| Orienteering race 42:00 [4] 5 km (8:24 / km) | |
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| Middle race. Was going strong for most of it but then messed up 15 due to a loss of concentration and didnt regain concentration for next control so ended up losing nearly 4 mins on 16. then was sloppy till the end. |
| Orienteering 40:00 [3] 5 km (8:00 / km) | |
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| Talk O with OJ. Went orite. Noticed that he noticed alot more in the terrain and then when I was directing him I needed to add much more detail in. |
| Core Strength 10:00 [3] | |
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| Olis first Core sesh of the week |
| Orienteering 45:00 [3] 5 km (9:00 / km) | |
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| Gaffled course near relay area. Tried pushing it and messed up about halfway round. Simple parrallel error. Gotta make sure you keep good contact in the terrain. |
Sunday Aug 17 |
| Running warm up/down 20:00 [1] 4 km (5:00 / km) | |
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| Warm up and walk to starts |
| Running warm up/down 20:00 [1] 4 km (5:00 / km) | |
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| Warm ups for the day |
| Orienteering 45:00 [3] 5 km (9:00 / km) | |
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| 3 exercises on first map. |
Thursday Aug 14 |
| Running long (Long run with mark) 1:20:00 [3] 15 km (5:20 / km) | |
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Tuesday Aug 12 |
| Running long (Run down gower) 55:00 [3] 12 km (4:35 / km) | |
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Monday Aug 11 |
| Running (Mediumish run) 40:00 [3] 9 km (4:27 / km) | |
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| Stomach felt a little iffy still but other than that good. |
Monday Aug 4 |
| Orienteering race (Croeso day 2) 2:20:00 [3] 11 km (12:44 / km) | |
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| Felt good untill halfway through, then really tired, shoes rubbed, was walking alot by the end. feel way to tired afterwards. |
Sunday Aug 3 |
| Orienteering race (Croeso day 1) 1:25:00 [4] 11 km (7:44 / km) | |
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| 65mins + 20 min warm up Felt good, moved to 21 |
Friday Aug 1 |
| Cycling 40:00 [3] 20 km (2:00 / km) | |
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| Low resistance on exercise bike |