Training Archive: andrewdIn the 7 days ending 2008-04-11:
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| S | S | M | T | W | H | F | ||||||||||||
Friday Apr 11 | ||
| Note | |
| (injured) | ||
| done something crappy to my left calf - not sure what but it's sore (not tight). seeing a physio friend tomorrow so will hold off today, might jog round O at corstorphine hill tomorrow | ||
| Stretching 20:00 [0] | |
| while not running, did some other stuff | ||
Thursday Apr 10 | ||
| Note | |
| this site has to be one of the best sources of procrastination I've found to date. | ||
| Running warm up/down 10:00 [2]1.3 km (7:42 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| Warmup jog to start of 'O'
http://www.gmap-pedometer.com/?r=1779362 | ||
| Orienteering 47:00 [5]**** 8.4 km (5:36 / km) | |
| spiked:29/30c shoes: Asics Gel Kayano 13 | ||
| Re-ran Oleg's Edinburgh city race course, started at 9, time between start and finish was just over 2mins so around 45 for whole course. Was pushing but didn't quite have the adrenaline rush of racing. Wobbled again on #22 because of the lines.
8.4km is actual distance, straight line was 6.3 took 49mins in the actual race but being a dumbass missed out a control so got dsq'd. 4mins improvement in running since then (26/01) so not too shabby. http://www.gmap-pedometer.com/?r=1779397 | ||
| Running warm up/down 25:00 [3]3.8 km (6:35 / km) | |
| jog home afterwards
http://www.gmap-pedometer.com/?r=1779415 | ||
Wednesday Apr 9 | ||
| MTB (commute) 20:00 [1]5 km (4:00 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| trip to work, didn't pick any fights with cars/buses/taxis :( | ||
| MTB 25:00 [4]8.6 km (2:54 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| Cycle from work to O training, quite a good pace, wanted to push the legs on the bike
http://www.gmap-pedometer.com/?r=1776273 | ||
| Orienteering (O Trains) 30:00 [5]*** 6 km (5:00 / km) +120m 4:33 / km | |
| spiked:12/12c shoes: Swoops | ||
| 2*3km trains at Lauriston Castle, which I planned. 4 people, 24 controls on the course so only did 12 myself but had to keep in contact whole time.
Pretty much sprint training as area quite easy, the pace we were going at made it harder | ||
| MTB (ride home) 25:00 [3]6.2 km (4:02 / km) | |
| shoes: Specialized Hardrock (Bike) | ||
| more sedate cycle home
http://www.gmap-pedometer.com/?r=1776305 | ||
| Running warm up/down 20:00 [1]2 km (10:00 / km) | |
| shoes: Swoops | ||
| warm up / down for o session (forgot to add earlier) | ||
| Stretching 20:00 [0] | |
Tuesday Apr 8 | ||
| Note | |
| (rest day) | ||
| tons of stuff to do - planning training tomorrow night, world schools SI stuff, sleeping, so today will be a rest day methinks | ||
Monday Apr 7 | ||
| Running (Hash Run) 55:00 [4]10 km (5:30 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| ESOC monthly 'Social' - this month was a hash run organised by Ian Jackson. Really enjoyed the first 10mins and last 40mins, there was 5mins in the middle where Ian had neglected to mention the crampon requirement! Was interesting scrambling up a steep muddy bank in trainers in the pissing rain, would have been ace fun in studs
approx route: http://www.gmap-pedometer.com/?r=1769288 doesn't include many of my route searching expeditions ('checking!') and couldn't remember bits of route so I missed them out on gmap | ||
Sunday Apr 6 | ||
| Running warm up/down 20:00 [1]3 km (6:40 / km) | |
| shoes: Swoops | ||
| run to the start of the heats (1.8k), plus some dynamic stretching
warmdown run from finish to assembly (1k) | ||
| Orienteering race (British Sprint Heat) 17:02 [5]**** 2.9 km (5:52 / km) | |
| spiked:26/27c shoes: Swoops | ||
| Was really annoyed with this run, it was all pretty good apart from 2 things: legs felt a bit heavy, wasn't running as well I felt I could be, and made a run-killing mistake on the very short (15sec) number 8.
Ran well through the first built-up section, then didn't do the sensible thing of following the trails in the snow in the forested bit and messed up, ran off my line and couldn't read the vegetation accurately enough. Lost about a minute. The rest of the course was ok, tired but accurate, ended up missing the 'B' final by 3 seconds so really annoyed... Was caught by my 3min man which was a bit disappointing. The only light at the end of the tunnel was beating Jon Cross by 1sec! | ||
| C • 1 sec.... 2 | ||
| Running warm up/down 30:00 [1]4 km (7:30 / km) | |
| shoes: Asics Gel Kayano 13 | ||
| changed into the trainers for the final, ran from car to start, did some warmup jogging / stretching and then ran back to the hall to download | ||
| Orienteering race (British Sprint Final) 15:20 [5]***** 2.8 km (5:29 / km) | |
| spiked:23/25c shoes: Asics Gel Kayano 13 | ||
| Very good race despite a big mix up at the start, pleased to run one relatively clean race this weekend! Was 3rd in C final, though some guy belted round in 14mins...
At the start: my published start time in the hall was 15:04, but on the start list at the start the start it was 15:00. So when I arrived just after 15:00 I had missed my name being called and continued my warmup. Wasn't called at 15:04, uh oh. Lady at the start pointed out my start had just gone and all the officials were being very indecisive so I ran through, started my brikke, grabbed a map and started running. Great race prep! Turned out to be good prep because I had a really clean race and ran confidently. Lost some time due to being a little bit indecisive at 14 and 21, and a couple of other very minor wobbles due to brain being slow. Need to work on running faster! My light at the end of the tunnel was well and truly extinguished as Jon beat me by 2secs on this one. The results guys made a mistake and gave me a time of 12 mins, giving me a faster mins per k than Scotia (the winner), was nice till I informed them. Also, why can't big events use SI, emit isn't fun to use and they seemed to have problems with it on both days. | ||
Saturday Apr 5 | ||
| Running warm up/down 30:00 [1]4 km (7:30 / km) | |
| shoes: Swoops | ||
| Warmup - jog to start and back to field, then back again checking out spectator and finish. Did some dynamic stretching
Warmdown - jog around the field then to spectator for a stretch and back to field after. | ||
| Orienteering race (British Middle Champs) 55:46 [5]***** 6.5 km (8:35 / km) +230m 7:17 / km | |
| spiked:17/23c shoes: Swoops | ||
| Found the terrain really tough - not a fan of brambles/brashings, need to do 2 things: get a bit more agile to be able to pick my route through (wasn't feeling very agile on Sat!) and buy some bramble bashers (sadly)
Started ok, no mistakes on 1/2, but thhen lost 3mins @ 3, convinced myself that the two bushes short of the control were the 2 trees near it, oops. In my anger I nailed the next 5/6 legs, felt ok going up the hills too. Then another big mistake on 11, but not the same mistake others made. I had successfully located the correct spur, but was too high up it, too near the trees and turned left rather than right losing lots of time (maybe a minute)... Lost another 3 mins or so at 13, the one before the spectator control, hit the path near it and turned away from the control having convinced myself I knew where I was. Got confused coming out of 15, thinking I was coming out of 16 so lost some time having forced myself onto a crap route choice. Nailed the route choice leg (17) and the one after it where I passed a guy looking confused on the wrong spur, which was nice. Plodded round the last few feeling a bit annoyed with myself for a poor run. Not really used to this kind of terrain either, will come with practice. | ||
Men's Open (Course A) - Splits | ||