Training Log Archive: jed

Inc. drills.

Track pyramid.
800m (200m), 600m (200m), 400m (200m), 200m (200m), 100m (200m), 100m (200m), 200m, (200m), 400m (200m), 600m (200m), 800m (200m).
Klara and Fiina came and kept me company which was nice. Different running from the front rather than chasing but still kept me pushing (especially on the shorter reps).

Did this session in July when training for the track 5000m - absolutely smashed the times I ran then and my 600m/400m/200m were all faster than I've been doing in previous sessions recently and it was windy on the back straight as usual so a positive evening :)!

C • Well done! Sounds like you'... 2

Gluts/hips, agility, plyos, core and mobility.
26.8.

Steady around Musselburgh. Locked gate which was marked as open on the way to one meant I'd ran over 1km before finding any controls as was a long way around. Nice to run somewhere different.

Inc. drills. Lovely evening.

3 sets of 4xshort hills going every 2mins. 1mins between sets on the steep part of the hill out of Dean Village.

Stayed with family in the Midlands last night and did some sprint training on the way north. Course split in half with second half faster. Tricky.

Bit further north with Dad starting behind to simulate pressure, neither of us going all out but I had a pretty good run. Good to run on a completely new area with neither of us having seen the map before.

Although I messed up the sprint it's probably the most positive overall JK I've had as a senior. Problems in all races but must remember all the positives too.

Not easing out of JK as much as usual as next week's training may be interrupted so want a proper week this week (but have a plan so not being an idiot).

Warm up, a few controls on warm up map, drills.
Warm down with Julie and bit more on my own back to car.

JK Long - Holmbush and St Leonards

Started steady today as not to repeat yesterday, safe around the paths. However thought I was being safe to 2 as well but a few extra paths, lost confidence, hesitated and went in at earthbank (didn't see path under circle so assumed extra paths) - must have literally just missed the control. Ran too far down the hill towards what I thought was a clearing, realised I was wrong, back up the hill to try again and saw my control on the way (2:50). Maybe not the best route to 3 as kind of changed my mind. Came into 4 with Julie. From there her orienteering was much better than mine as I tried to do silly things multiple time. Pushed the pace a bit of the road but then hesitated into the control. Heading straight for 6 and thought I was wrong so veered left (10secs). Again pushed the pace on the road to 8, got ahead of myself and went in too early but I must have been running quite fast as my time is still ok (10secs). Confused with paths at 10 (50secs). Pushed on to road crossing. Didn't really hang about as feel it breaks my flow so took a drink/gel and carried on. Thought 14 would be much trickier than it was and hesitated and stopped just before the control (20secs) and Julie caught me again. Hesitant to 15 through all the bushes. Took different routes on 16 but still came out together. Good through the next few as was just running, again pushed on and having Julie just behind really did keep me pushing on but she was much more accurate in the tricky bits. Fine to the finish, sticking to paths mostly and pushed on where appropriate.

Felt I was able to push right to the end which is a real improvement physically for me over the long distance, however this was definitely the least physically JK long for a while. Decent result for a long though. Happy with parts where I managed to control my speed but need to stay calm and ensure I have proper plans instead of rushing.

To start, warm up map, drills/strides.
W/d with Rona and then with Dad.

JK Middle Ambersham

Decided to start steady and be clean. I usually don't feel so rushed in the forest than a sprint. However picked up the map saw it was easy, ran hard and completely over-ran, to be fair didn't even see the feature when I did go back to the control (40secs). Took a woosey route to 2 to settle down, ok to 3. Had to follow between hill/marsh to 4 but both were almost non-existent so was super hesitant and almost ran past the control (5secs), 5 I was in the circle, on the feature and couldn't see the control (15secs). Was getting quite annoyed and thought there was no chance I'd find a pit so went right around path on 6 to get a good attackpoint. 7 fine as stayed safe. Lost 1:10 on 8 as was going towards the control saw Anwen and Niamh lost, decided they were better orienteers than me so I was wrong, turned around had no idea where to look as the semi open was almost green and eventually went back towards the right area and found it. Missed 9 (1min) as ran too hard out of 8 to catch the others and thought I was at path jct but it was an unmapped one. Thought I was now getting caught from behind and was annoyed so pushed on on easy one to 10. Fine to 11 a bit hesitant as even just before control wasn't convinced I was right. Pushed hard to 12 and didn't check compass at end so ran towards a wrong control (20secs).

From then on I got a grip and realised in this terrain I could run a lost faster than I could navigate and for once felt quite good. I slowed down and funnily enough my splits improved. A couple of hesitations on 15 and 21 where didn't quite see the control but a lot better. Should have attacked from 21 but had lost a bit of confidence and was worried I'd miss easy ones!

Too many mistakes, running too fast but I can take positives from the second half.

Short jog and warm up course near accom. Flowing well, feeling good.

Total for day (warm up jog, warm up map, loops at fast pace, drills / warm down jog and re ran course following dad as far as 8 to see where I went wrong.

Mentally I held up much better than normal, remained positive and only really feeling very nervous in the last 20mins. Big step forward.

JK Sprint - Brunel (distance estimate).

Started steady but fine. Wrong route and almost ran past underpass on 4 (10secs). Stopped a block too early on 7 (5secs) and was annoyed at myself (I didn't know that I didn't actually lose much time as a lot of others went to the wrong side and I'd checked map/descriptions side by side so was fine), this caused me to rush out of 7. I have absolutely no idea where I was trying to go, all I had to do was ran diagonal to the next set of buildings. I knew which side 8 was on so after going back and looking at it after the race I think I navigated to 9 then half way navigated to 8 but then didn't know where I was. I ran into a dead end, around in a circle and almost back to 7 where I wondered why people were going left then realised it was to my control 8! (1:25 lost!!). Charlotte caught me here and I realised I'd lost a lot of time so ran hard to catch up and in the process took a bad route and ran into the same dead end as I had just done (10secs). Bit of a dodgy route on 13 but re-caught Jo here. Frustratingly I was lacking the zip and slowly dropped by her and Charlotte and started thinking about how I wasn't fast anymore. Pulled myself together and forced myself to push on alone. Slight slip at 21 (5secs) where ran past the control. Finally might be getting some fast twitch back in the legs as managed to be fast on the run in!

Very disappointed, lots of hard work/prep for another big mistake. I know that's life and just have to continue working and try to replicate pressure situations which force me to make these mistakes to try and prevent them. Still need to find the fitness I used to have but although it's not there it's coming back as I didn't completely die towards the end.

Positives too though: Splits are encouraging with strings of good splits through out the course. Just without the big mistake at 8 I'd have been in the low 17's which would have been 6th-9th so the potential is there.