Thursday Oct 30 |
 | Orienteering 1:30:00 [2] 7 km (12:51 / km) | |
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| Did a little bit of training on way back to Wales. Did a line course and mega horsey themed warm up. Galloped past ween and del a few times. :P Then did trains in the snow :D. Map was weird. Wrong but could definatly see what the mapper was trying to do and wasd kinda representative. How you map and area with that many pits is beyond me. |
Tuesday Oct 28 |
| Orienteering 1:00:00 [3] 6 km (10:00 / km) +300m 8:00 / km | |
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| Did a sesh on big hilly area. I forget names. Was snowy!!! So fun. Ran to the top and then did a control pick back down and then did another little run to about halfway up and another control pick. Looking for white tapes in the snow is soooooooooooooooo hard. Not even funny. But running in snow is so much fun. |
| Core Strength 20:00 [2] 1 km (20:00 / km) | |
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| Ok this might sound weird but me ben and ween did circuits outside in the snow in shorts and t shirts. It was our rest morning and you me and depree bored us so outside we went. Have pics to prove it :P. |
Monday Oct 27 |
| Orienteering 3:00:00 [4] 18 km (10:00 / km) +400m 9:00 / km | |
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| Badass day of training. Did a warm up then a line course on a contour only map, then a trains on said contour only map, then warm down. Then we had hot chocolate in very posh golf clubhouse while still in dirty o kit. (felt a bit underdressed). In the afternoon we did a M45L course from scottish 2005 (glen shea?) and had mega warm up to the start. Was reasonably clean although the map is a bit off with all the forest workings and such. Did 54 mins not pushing it and that would have been good enough for 5th on the day so pleased with how i was running. Better than SHIs at least. |
Sunday Oct 26 |
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| Event: SOL 7
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| Orienteering race 1:55:00 [4] 13 km (8:51 / km) +600m 7:11 / km | |
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| SHI individual
First proper classic in ages. And boy did it go shite.
1st control deserves its own little paragraph. Lost 7 mins on a 300m leg. Tried to go through green and pick up the clearings and did this ok but then each time missed the control by like a tiny bit. Went pretty much back to the start once and relocated soooo many times. Eventually stumbled upon it after like ages. So annoyed. Hadn't got into the map atall.
Then I managed to lose time on 2 and 3 by going too low and going into the wrong re entrant for 2. Just stupid mistakes. 4 was ok and so was 5 although I seem to be the only one who came over the hill and it might have been slower but I liked the attack into the control. Don't see what the complaints were about. I seemed to find the control. Was with Dave from here on but couldn't pull away. I was feeling physically strong, maybe a bit stronger than him but everytime I started to pull away I managed to make a mistake or he'd have a better line and he'd catch me up again. Reckon I had maybe 14 mins of mistakes in all. So not a good race. |
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| C • Mappy Map Map 1 |
Saturday Oct 25 |
| Orienteering race 1:00:00 [4] 8 km (7:30 / km) | |
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| SHIs relay
Pretty average race with a pretty big dumbass mistake in the middle. Went off at the back of everyone chasing Ireland and Wales. Caught both of them by the 2nd control and then tried to get away. Was no chance to catch the Scots or English as they were way ahead. Was cleanish through first few controls but then ran from no9 to no11 by accident and then convinced myself I was near no10 so lost 6 mins there. Was on to do about 42 mins without that which aint special but is solid. Will scan map in if I ever find it.
47.summin + a longish warmup |
Tuesday Oct 21 |
| Running intervals 55:00 [4] 6 km (9:10 / km) | |
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| This was a bit of a funny session but did about 20 mins of speed drills, then a break and then 4 x 50, 4 x 70, 4 x 100, 4 x 150 in rapid succession. Done with little recovery. I know lengths of intervals are a bit (lot) short but I'll ramp em up during the winter. And anyways I like the short stuff. |
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| C • Its really good to spend ti... 1 |
| Running warm up/down 15:00 [1] 2 km (7:30 / km) | |
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| Warm up and down. Had a bit of a ride on one of the guys tri bikes and for once, I didn't fall off the bike!! |
Monday Oct 20 |
| Running tempo 1:00:00 [3] 10 km (6:00 / km) +650m 4:32 / km | |
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| Tempoy kinda run with Matt. Went through clyne and if possible its gotten more muddy! and more brambly!!!! Didnt think it could happen. Came home and my legs were a red/brown mixture. Not good. Managed to bail a good few times aswell and ended up washing my face in a river as I had so much grit in me eyes. Seriously it was like a swamp. Also we were going up and down alot and there are some big hills but dont think I did as much climb as the gps thingymawhatsit says. Makes me feel good if we did though. |
| Core Strength 30:00 [3] | |
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| Did the same session as yesterday but backwards and with 45secs on 15 off. |
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| C • Core 3 |
Sunday Oct 19 |
| Orienteering 40:00 [3] 6 km (6:40 / km) +100m 6:09 / km | |
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| Score up on Cefn Bryn. Bodies a bit knackered to be honest. Still haven't caught up on sleep from last weekend methinks. Was meant to be a long run but oh well.
Orienteering was easy. Wasn't paying to much attention and missed 7 as it was on a tiny tiny tiny boulder and I was too high.
Part from that it was cleanish. Just mainly running on bearing and going past the paths.
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| Core Strength 30:00 [3] | |
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| Core session to make sure I don't let them slide. Did 15 exercises with 40s on and 20s off and then back up the list. |
Friday Oct 17 |
| Running long 1:10:00 [3] 11 km (6:22 / km) | |
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| Run with Mark down beach. Went quite steady and slow. Feeling orite though. |
Thursday Oct 16 |
| Running warm up/down 30:00 [2] 4.5 km (6:40 / km) | |
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| Ran down fast the shorter way as I was late. Then did a warm up and some stretching. |
| Running intervals 50:00 [3] 7 km (7:09 / km) | |
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| Easyish intervals as I'm a bit knackered.
2 x 3 x 600m with 200m walk recovery. Did the 600s at around about 5km pace ish. So not going for it, and it felt reasonably good. Was able to sprint finish 200mish each one, just didn't wanna knacker myself out.
Then 4 x 60 to finish. |
Wednesday Oct 15 |
| Core Strength 35:00 [3] | |
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| Did core sesh in middle of day. Tried some new exercises out. Legs really tight. Might go for light jog or cycle to loosen them off tonight. |
| Cycling long 25:00 [2] 16 km (1:34 / km) | |
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| Loosened legs a bit |
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| C • Stretching 4 |
Tuesday Oct 14 |
| Running tempo 25:00 [3] 6 km (4:10 / km) | |
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| Run down on Cycle track. Trainers felt a bit rubbish, but they are ancient now. |
| Running warm up/down 10:00 [2] 1 km (10:00 / km) | |
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| Running intervals 55:00 [4] 7 km (7:51 / km) | |
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| Intervals
10 mins of Funnies.
Then 12 x 200
Was doing 200s in just under 30, which felt fine for whole session. Fastest one was 27 and I dont think I could have gone much faster.
Good session. I'm knackered now though. Gotta try and make sure that my enthusiasm don't make me run too much. |
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| C • Have you made a plan with M... 4 |
Monday Oct 13 |
| Core Strength 20:00 [2] | |
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| Did a little circuit, not too hard as I'm knackered. Warm up and down on bike is included in this. |
| Cycling warm up/down 20:00 [3] 10 km (2:00 / km) | |
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Sunday Oct 12 |
| Running 15:00 [3] 2 km (7:30 / km) | |
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| Warm up jog with Jamie and drills after the warm up map. |
| Orienteering warm up/down 5:00 [3] 0.5 km (10:00 / km) | |
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| Warm up map. Ran it hard and focused on technique even though they were easy controls. |
| Orienteering race 12:00 [5] *** 2.6 km (4:37 / km) | |
| spiked:21/21c |
| EYOC Sprint race
Just a little ramble around Solothurn town really, Look at the church, see some of the sights, didn't really pay attention to the course....
Ok real analysis now.
Probably the best sprint I've ever done. Only lost about 10 secs on mistakes and thats looking for it. Stuck to my plan and attacked the course from start to finish. Full concentration all the way. Had a look with Ralph afterwards and I don't think I missed any faster route choices although there were alot of 50/50s.
:D |
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| C • Map 5 |
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| C • Congratulations! 1 |
| Running warm up/down 20:00 [1] 3 km (6:40 / km) | |
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| Walk/jog with podge back to showers. Then also Jogging back to Assembly as I left my bag there :( |
Saturday Oct 11 |
| Running warm up/down 10:00 [3] 1 km (10:00 / km) | |
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| Warm up with Podgo for First leg. Didn't do that much but I was feeling good going into the box. |
| Orienteering race 44:00 [5] *** 8.1 km (5:26 / km) | |
| spiked:15/19c |
| EYOC Relay
Such a fun race.
Start was a mad dash, was too far left for the first control but so was everybody I think. Then was in the lead at 2nd and 3rd controls which I proper wasn't expecting. Didn't concentrate enough then and missed the ride and then went in too early for 4, and bumbled about for 5. At this point I was off the back of the main group and I set off to 6 chasing a Swiss guy and an Austrian. Hit 6 and 7 cleanly and me and the Swiss guy caught the pack. Was about 15 runners at this point and Peter was in the lead. Then for number 8 I reckon I could have shaved some time off if I had taken the route to the left but the pack went right and at this point I didn't want to lose them at this point. Right hand route wasn't too bad but missed out on alot of path running that the left route would have had. Was too far to the left of 8 when I got there aswell. Hit 9 and 10 spot on but had to tie me shoelace (annoying considering they were taped) and this put me nearish the back of the group. Was clean through spectator and then caught peter up on the road after. Then got in front of the French team just after 14. Annoyed with my lack of confidence in my route taking for 8 I decided that this time I would definatly take my own route to the left instead of sticking with the pack who went right. This paid off as it put me infrot of the leading 3 into 15 and I was leading again. Slight micro route error through some brambles to 16 put me to 4th which I kept till the end. Everyone in my group were dead fast so noone caught anyone in the sprint.
Was happy with performance. Could have taken a couple of minutes off but I did my job on a first leg and put Jamie in a good place. |
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| C • Map 1 |
| Running warm up/down 10:00 [1] 1 km (10:00 / km) | |
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| Little jog cool down with ralph and peter. Told ralph all about area and had a bad encounter with a swiss electric fence.... |
Friday Oct 10 |
| Running warm up/down 20:00 [1] 2.5 km (8:00 / km) | |
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| This is jogging up to top of warm up map with Jamie and also warming up properly for my run, drills etc. |
| Orienteering warm up/down 8:00 [2] *** 1 km (8:00 / km) | |
| spiked:2/4c |
| Did warm up controls down the hillside. Ran them quite quickly but didn't want to get my legs torn so I skirted alot of the nasty stuff. This kinda pushed me off line a bit. |
| Orienteering race 1:02:00 [4] 8.5 km (7:18 / km) | |
| spiked:22/29c |
| EYOC Long Distance Race
Went off strongly at the start, but had a little parallel error at no.2, was one reentrant over (30secs). Then I was clean 3 - 8 if not pushing the running as hard as I could. At no.9 I hit the path and didn't know which way to turn, so turned the wrong way (30 secs). Took wrong route choice to 10, Ralph caned me taking the path all the way out to the right. Like a minute quicker. No. 13 I came too far and hit the path (20s).Then I was a little hesitant into the first few controls of the loop, not knowing what to expect. Probs lost 20s on 15 and 40 on 16. Next few were clean if not fast. Really started to push it out of the loop, hit 22 and 23 fine and then it all went to pot. Lost concentration and thought I was at 24 so started navigating to 25, got most of the way there and then had to turn back for 24, then I hit the wrong number 24, and then found the right one (3mins). Lost discipling and started running too fast then, made a really stupid parallel error punching the wrong number 15. (It was a different reentrant with code 52 when i was looking for 53). Then It was a runfest to the finish. So bad being told I'd mispunched. Wouldn't have made the first relay team anyway and that was probably worse. Not the best Start for my first international but theres alot to learn from. |
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| C • Map 3 |
| Running warm up/down 5:00 [1] 0.8 km (6:15 / km) | |
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| Tiny warm down. Didn't really want to do much running so I just did a bit and then stretched. |
Thursday Oct 9 |
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| Event: European Youth Orienteering Championship
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| Running warm up/down 25:00 [1] 2 km (12:30 / km) | |
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| Went for a loosening jog with Brits. The guys did some strides aswell on the way back. |
Tuesday Oct 7 |
| Running 50:00 [3] 6 km (8:20 / km) | |
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| I'll put this all as one sesh because I can't be bothered. Did an easy sesh with Harriers. Good warm up, 3x1km with different people leading it and as I'm the fastest it meant not going flat out much. Splits were 3.33, 3.15, 2.54. The last one felt comfortable aswell, just need two more in a row and my 3km time would be rapid. Then did 6x60m flat out. To stretch out the legs like. Came away without feeling pushed too much which is good for a tapering bit. |
Monday Oct 6 |
| Running tempo 1:10:00 [3] 13.5 km (5:11 / km) +350m 4:35 / km | |
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| Bit of a faartlek thing. Matt on his cross bike and me running. On the nice bits I was caning it and he was taking it easy and on the horrible bits I was taking it easy and he was carrying said cross bike. Was a good sesh. Was about 50/50 of each. Made it over an hour so it would be vaguely similar to the race on friday and saturday, but wasn't pushing alot of the time. Good to have someone to go with. |
Saturday Oct 4 |
| Running long 40:00 [3] 8 km (5:00 / km) +350m 4:06 / km | |
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| Went out aiming to be an hour but called it a day a bit early as it was horrible out there. Quite hilly. |
| Core Strength 30:00 [3] | |
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| Did some core strength stuff straight after run. |
Thursday Oct 2 |
| Running warm up/down 50:00 [3] 5 km (10:00 / km) | |
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| Right this warm up includes run down to harriers, (3km in 12 mins not really pushing it, all downhill). Then about 15 mins jog about while people decided if they wanted an indoors sesh or an outdoors one. Then about 10/15 mins of drills (lots of them) and indoors warming up. |
| Core Strength 20:00 [2] | |
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| A good ole bit of stratching and a very short circuit. They gunna build up through winter but it was hardly anything tonight. |
| Running intervals 20:00 [4] 2.5 km (8:00 / km) | |
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| Indoor track sesh. Working on form and short fast stuff. Thursday is my day for pure speed all through the winter now.
Did up downs on the track. 60m walk, 60m jog, 60m stride, 60m flat out. And we did 3 sets of 3 no rest between intervals. Actually quite difficult. |
Wednesday Oct 1 |
| Running intervals 1:00:00 [3] 8.5 km (7:04 / km) | |
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| Faartlek with Mark. Went down to Penard and out through three cliffs and round a bit, Basically slowly running and then sprinting to different things, like the top/bottom of hill, rocks, castle. Was a fun run, legs felt a bit dead at the end due to all the sprinting and uphill. Whole run was on sand but the only sandy hill to beat me was the last steep sandy one up to penard castle. Was absolutly dying so had to fast walk up a section of it. Did maybe 10/15 sprints in the run. |