Training Log Archive: schnitzer

Culbin West. No stress today and really enjoyed the o-ing - near technically perfect run with only a 5sec miss on number 6.

First time WSX have won a relay event but to be fair the team was only 2/3 WSX. At relay reg on Sat the club chairman Richard Arman (M75L British Champs silver) and myself - the only two WSX members attending browsed the list of people wanting a run and spotted an M18L - David Fopma from TVOC so we nabbed him. He ran leg 1 in 26mins for 3.9km so a quality performance and Richard (I lied to him that he only had 2.3km) did us proud by running the 3.3km with no mistakes in 40mins.

Event: British Long Champs
 

Culbin East. Woke up to pretty much perfect conditions for o-ing and walked thru the pretty much perfect forest to the pretty much perfect assembly area. Was majorly looking forward to my run but didn't enjoy it as much as I thought I would...

After mistakes at 2, 5 and 6 Oleg (3min behind) had caught me but I had caught Graeme (6mins in front). Started to get stressed as they were destroying me on the way to 7 and had to let them go as it was risking too much trying to keep up. Gutted after that - thoughts of I wouldn't make the distance attributed to my catastrophic failure to get back down to a decent weight for the event. Worried over nothing tho cause by 25 I was still running strong, upped the pace and even went fast (for me) down the run-in!

2) Knew exactly where I was but then jumped 50m S in my mind (parallel error on a big depression). Realised quickly - 30secs.
5) Didn't know exactly where I was crossing the second big track and failed to relocate. After a fair amount of hesitation used the 'run to where the other orienteers are' technique which somehow worked - 30secs.
6) Just ran in the general direction but stopped short when I found Graeme looking lost. Wandered around aimlessly until Oleg turned up and sorted it for us - 75secs.
10) Went into the green a bit too early making no sense of the detail. Found it using the force - 30secs.
12) Shudda gone str8 but went S around the light green - 15secs.
20) Absorbed the detail well but missed E in the circle - 15secs.
21) Missed N - 15secs.
22) Spiked but lost 15secs refolding my control descriptions. I really should buy a holder like the one Tim uses.
23) Very slight hesitation in the circle.
25) Missed N but once the distance judging bells went off saw it behind me - 15secs.
26) Hesitation just after the ride - knew exactly where I was but got paranoid - 15secs.

So 4.25mins time loss in total, not bad at all. My target was under 100mins so that was impossible even with a technically perfect run. Very happy with the result - goes nicely with the one from Hopwas (my best ever ranking score, so far).

M21E - Splits

Roseisle. Walked the first 10 controls with Tim talking thru strategy etc. Then did one leg at a time at a steady pace taking turns at 30secs intervals. Last leg at race pace with a 15secs gap.

To gym.

5*20 UC - 10kg+bar
5*20 DP - 35kg
5*20 BOR - 15kg+bar
4*20, 15+5 FP - 32.5kg
2*20, 2*15+5, 10+10 LP - 11
3*20, 15+5, 8+7 IP - 25kg
4*20, 15+5 KR
5*20 BR

Started off a bit too easy but then this compound free-weights workout is a lot harder to judge than the isolating cables one. Felt the right sort of difficulty i.e. proper tough on the second set of three exercises.

From gym. The once in a blue moon Easterly wind was back today... with reinforcements. It wanted to fight me but I just wasn't up for any sort of confrontation.

C • Rankings 2

To gym.

Whoops, fatboy strikes again. 5*20...

SQ - 40-50kg
CR - 22.5kg
HP - 13
AB - G1
AD - Y2
HF - Y2
GL - Y2

Didn't want to miss a leg workout this week but also didn't want to train hard cause of Saturday so I lowered the weight slightly from last time on each exercise and concentrated on form and reducing the time between contraction types. Thigh pain-free when squatting but the impact area is still painful to touch - I think I'll try it out 2nite with a recovery jog around the Downs.

From gym.

The Downs. 1 lap at recovery pace then another a bit faster. Thigh ok, knee not 100% yet which is annoying - I was hoping it wudda sorted itself out what with Mon/Tue off running. Altho I'm confident it won't affect the effort I can put in on Saturday it wudda been nice to go into the event completely niggle free.

To gym.

3*20, 15+5, 8+7 CF - G7
3*20, 15+5, 9+6 BF - G4
3*20, 15+5, 8+7 RF - Y5
2*20, 2*15+5, 9+6 SF - G3
3*20, 2*15+5 LP - R5
3*20, 15+5, 12+8 OP - Y1

Ok time to get a bit more statesticle on the upper body stuff. Don't want a workout to be too easy in the future i.e. shouldn't ever be able to complete the last set of 20 on each exercise.

Me thigh is still a little swollen and is going a nice yellowy brown colour. The good news is I've started to walk properly again but a little trot in the gym and it's still slightly painful to jog on. I guess that means no sprintervals 2nite. With a big race in a sexy forest on Saturday it would be good to rest anyway - start the speed work next week for sure.

From gym. Another softlad style push the bike up BVR. I reckon I might do it more in the future as I think coming into the race speed period the energy would be better spent on high-intesity running sessions.