Training Archive: RoscoIn the 7 days ending 2008-02-10:
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| M | T | W | H | F | S | S | |||||||
Sunday Feb 10 | ||
| Orienteering race 1:07:46 [4] *** 8.7 km (7:47 / km) +290m 6:41 / km | |
| 19c shoes: Integrators | ||
| The whole point of our training weekend was the race at Darnaway - one of the very best areas in the country. Unfortunately it is a lot rougher than it used to be (or at least than I remember it) so the first part of the course in particular was not as great as expected. Nonetheless it was a proper challenging course and good fun.
I started off okay but made a total tit of number 3 by running right past it and not realising until I hit a big track. In fact, for a minute I thought I was on a wee ride so kept on going before realising my total duffusness. Bradc made even more of a mess of it than me and was in a proper boo afterwards. Which was good to see - I hate people that are always cheery. Chose a terrible route to 4 needlessly crashing thru grot and losing loads of height which allowed JonX to catch up the couple of minutes start he had given me. Although I think I actually only saw him once again (going into 9 as I was leaving) I kept thinking he was behind me and whenever I heard someone snapping a twig I was sure it was him. Anyway the ghost of JonX spurred me on and I had a reasonable run. However: Darnaway 08 8.7k E McCarthy 54.07 6.22/km R McLennan 67.46 7.78/km Darnaway 04 9.1k E McCarthy 58.01 6.22/km R McLennan 72.33 7.58/km plus ca change, plus c'est la même chose.... Although the difference is maybe that this time I could probably have done the course again. | ||
| Orienteering 30:00 [3] *** | |
| shoes: Integrators | ||
| Put out some controls at Roseisle for the night race and then ran back along the beach to the theme of Chariots of Fire. Ddd-DINnn. Ddd-DINnnn. D-d-d-dd-ddd-d, d-d-d-dd-ddddd, d-d-d-d-ddd-d, d-din-din-d-din. Glorious. | ||
| C • a good way... 3 | ||
| Orienteering race 22:00 [3] **** 2.5 km (8:48 / km) | |
| shoes: Asics Running | ||
| Night race on Roseisle. Fabulous and too short. Tried to keep it smooth and steady and was pretty successful. Caught Jack up at the end but didn't pass him. Tried to persuade him it was a performance worthy of the yellow jersey but he didn't seem keen.... | ||
| C • Do all your races take 12 minutes?!? 2 | ||
Saturday Feb 9 | ||
| Orienteering 30:00 [3] *** 4 km (7:30 / km) | |
| shoes: Integrators | ||
| Saturday at Lossie, planned by Steve "AP Stalker" B. Switched to Integrators due to silly Innov8 induced blistering.
Attack point exercise in the vague southern part. Started off fine but then became utter mince. Distracted by Abi leaving 8, wavered from line to 10 for no reason apart from thinking the other hill looked a bit nicer, then ran thru rather than round gorse (clever boy) to 11 and cacked up 12 too by instead of using the nice big hill as an attack point trying to go straight and not. Also weaved my way to 13. | ||
| Orienteering 15:00 [2] *** | |
| shoes: Integrators | ||
| Put out some controls on way to the control pick. | ||
| Orienteering 40:00 [3] ***** | |
| 26c shoes: Integrators | ||
| Control pick on the technical strip of Lossie. Passed Ali standing on a ride so cheekily told her "control flow!" and breezed past only to be caught by her 2 controls later at 11 which I completely missed. Must have ran right past it but careless. Was put off for 12 and ran up a ridge thinking it would take me to the control but it was the wrong ridge. Was put off by the wee path which wasn't marked and in turn put Ali right off. Finally worked out where I was (in a big reentrant) and got it back together again. Until the top loop where I was scrappy due to tiredness. Found myself saying "Do you really have to look in Every depression?!?"
Good sesshion. | ||
| Orienteering (control collecting) 15:00 [2] ***** | |
| shoes: Integrators | ||
| Collected in some of the control pick controls. Was a bit tired and perhaps a little dehydrated so really struggled with the concept of leaving out 14 and 25 for the handicap race home. So much so in fact that I left out 15 instead. Oops. Sorry guys. | ||
| Orienteering race 16:00 [5] *** 2.8 km (5:43 / km) | |
| 11c shoes: Integrators | ||
| Handicap race. Still starting last but only 30 seconds behind Roger after cack performance yesterday. Set off great and was ahead of Roger going to 2 as he had overshot. As I planned my route to 2 I realised o er I believe I may have collected that one in so sheepishly jogged up to everyone waiting there. After the restart could see Roger and Steve(APS)B (who I thought was JonX since he had his yellow jersey on) leaving 3 and caught them and the real JonX on the way to 5. Me, Roger and a fast moving JonX had a great battle to the finish with Roger navigating well but struggling to spot the markers (no flags) which allowed me to nip in front at the end. Jon's superior local knowledge (ie he put them out) nearly paid off. | ||
| C • local knowledge 2 | ||
| Orienteering 20:00 [2] *** | |
| shoes: Integrators | ||
| Collected in a few controls. Tired after a great day. Although the southern part of Lossie is a lot rougher than it used to be. | ||
Friday Feb 8 | ||
| Orienteering (control hanging) 40:00 [2] **** | |
| shoes: Innov8s | ||
| Treemendos fvo training long weekend on the Moray coast. Times very approximate due to forgetting to bring splits and silly watch that only remembers one race at a time. I had a watch about 13 years ago that could do that. That's progress for you Nike.
Friday at Roseisle. Glorious day for it with clear blue skys and everyone else at work haha. Total lack of confidence putting out controls for my half of the simplification exercise. | ||
| Orienteering 15:00 [3] *** | |
| shoes: Innov8s | ||
| Roseisle control pick - simplification. It's a lot easier with the controls there that's for sure. Felt good and confident. | ||
| Orienteering 30:00 [3] **** | |
| shoes: Innov8s | ||
| Jog back, bite to eat then line course the easy way round. There was at least one point where I was absolutely no where near the line. | ||
| Orienteering 15:00 [3] *** | |
| shoes: Innov8s | ||
| Route choice exercise. Trying to concentrate on smoothness with reasonable success. | ||
| Orienteering race (handicap) 12:00 [4] **** 2 km (6:00 / km) | |
| shoes: Innov8s | ||
| Handicap race back home starting 1 minute behind JonX. Unfortunately was very scrappy indeed and lost contact with the others finishing 2nd last. Difficult to pinpoint reason but perhaps a bit hasty around the difficult to spot si units.
Steve "Attack Point Stalker" Barrett secured the (bright) yellow jersey. | ||
Thursday Feb 7 | ||
| Running hills 30:00 [5] | |
| shoes: Asics Running | ||
| Hill reps behind castle with Jon, Brad and SteveN on a bike.
Very good session being pushed on by the other guys. 3x3x45/15, up the whole hill, 3x3x45/15. Victory in the pub quiz. Result. | ||
| Running warm up/down 40:00 [2] | |
| shoes: Asics Running | ||
| jogging to/from hoose and round the back walk. Finally worked out that going in the other direction created an nice easy warmdown... | ||
Wednesday Feb 6 | ||
| Orienteering race (night) 47:00 [4] | |
| shoes: Integrators | ||
| fvo night race at North Third or sauchie crags. Really enjoyed the first 33 minutes until me torch died and I was left....alone....in a darkened forest.....miles from home....to fend for myself... Don't worry I made it back.
Was really enjoying myself racing with FraserP and SteveN and without Petzel/glasses/fitness excuses for once. In fact was pretty confident the race was mine owing to the fact I was clearly a lot stronger (running) than the other 2. Of course my navigation at night is not of the highest order owing to my propensity to cut metaphorical corners. Followed Fraser to 1, then took a more direct route 2 2. Was a bit slow to 3 thru the grot, then lost my place to 4 (couldn't find the ride we were on) took the high road to 5 along the top of the crags which I think was a superior route but chickened out when I saw lights ahead and dropped too low. Tried to go straight out to the track for 8 but got pushed round some windblow and ended up taking a slow route thru the thick stuff east of the wee house instead of blasting along the track. The boys were about 100m up the track when I finally emerged onto it. 8 was a catch-up exercise. Then to 10 Fraser and I chose another slow route to give Steve the advantage. I thought 11 was a reentrant not a spur (even though Beccy had pointed this out earlier) so ran over the hill, got confused and looped round to find 12. Worked out what had happened so dashed back but Fraser was confused and I lost him. Found Steve waiting confused in the reentrant below 13 and confused him further by telling him we were in a depression that was actually a hill (I see now). Abi saved us. Got ahead to 14 and out onto the track to 15 but then noticed my light was dying and on the way to 16 it was all over. Fraser did stop and offer me his spare torch but I couldn't find it so it was a black stroll to the finish for me. Steve won to stop Fraser's outrageous run of victories. There's a lot to write about in a wee race.... | ||
| C • Good on ya Abi 4 | ||
Tuesday Feb 5 | ||
| Running race (time trial) 9:49 [5] 3 km (3:16 / km) vdot: 60.1 | |
| shoes: Asics Running | ||
| 3k time trial at uni track.
Managed to set exactly the same time as at La Santa 2 months ago so obviously the training doesn't work and I'm going to stop. No just kidding. Since then I have been ill more than I normally am in 2 years (although that is possibly training related) and it has also been Chrimbo etc so normally at this time of year I am a big fat porker. The difference is as well that I felt really pretty comfortable and could have kept going for quite a while at that pace. Also could definitely have been a lot more aggressive in the first few laps - I was consiously trying not to overdo it but went a bit far. But equally I'm not sure I have loads more pace to give. For example the predictor things from my 10k and half marathon times from aug/sep suggest I should be able to do 9.33 for 3k but those 16 seconds seem a long way away..... And they were set before I started training....obviously the training doesn't work and I'm going to stop(!). Interesting how obsessed I've become about 3k times considering I'd never done one 6 months ago. | ||
| C • PB 7 | ||
| Running warm up/down 40:00 [2] | |
| shoes: Asics Running | ||
| wu jog/strides
wd jog round the loch backwards with JonX. It is harder to see where you are going that way.... | ||
Monday Feb 4 | ||
| Circuits 1:00:00 [4] | |
| shoes: Asics Running | ||
| Circuits at yooni. Good turnout with a vastly improved ratio of fit girls to me. Although still not hitting the heights of early last year. Good class too with a few extra exercises thrown in that were quite good. Forgot how muddy my trainers were oops. Good. | ||
| C • Wash 4 | ||