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Training Log Archive: jed

In the 7 days ending Jul 2, 2018:

activity

time

miles

Running

4:10:29

24.54

(10:12)

39.5

(6:20)

Orienteering

1:59:15

15.36

(7:46)

24.72

(4:49)

Spinning

45:00

Yoga

35:00

Strength and Conditioning

30:00

Total

7:59:44

39.9

64.22

[1-5]

7:24:44

2:31

0:00

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Monday Jul 2, 2018 #

Running warm up/down 6:37 [3] 0.99 km (6:41 / km)
shoes: Asics GT-1000 4

Having a very easy week training wise. Feeling the need for injection a wee bit more this month and with another 3 week block done have allowed for a bit of recovery before starting another hard block once home.
Pre breakfast, stomach struggling a lot on the return.

Orienteering 18:10 [3] 3.01 km (6:02 / km)
shoes: Asics GT-1000 2

MSV course (minus bit over the bridge) from race 1 on Saturday. Thankfully not so hot this early. My stomach ended up very unhappy but tried to concentrate on the course. Really good choice legs which felt wrong at the time but after comparing with Dad after picked the same as both himself and Jon. Another lesson in being more confident at the time.
Then onward travel to Brussles and then Amsterdam.

Sunday Jul 1, 2018 #

Running warm up/down 31:41 [3] 4.16 km (7:37 / km)
shoes: Asics Gel Hyper Speed 6

Wu inc. drills then absolutely crawling wd with Dad after.

Orienteering race 43:44 [5] 8.98 km (4:52 / km)
shoes: Asics Gel Hyper Speed 6

Ypres. Not so hot as running early. Just not where I need to be physically plus wrong route at 5 (40secs+). Planned ahead at wrong point and ran to wrong control at 8 (15secs+). Ran to the complete wrong place at 11 just not concentrating at all (30secs+). Caught in the markets so changed my route a couple of times, failing to avoid any more on 12 (40secs+). Missed gaps in hedge (went back later and can see why) at 13 (10secs combined in and out). 20secs on 18 where ran towards wrong building. 10secs on 22. I was ok after that. My last loop after spectator was actually a lot better than the rest of the course. Felt slow and probably focused too much on this which meant I wasn't concentrating and made lots of mistakes. I could have done around the 39-40 without mistakes despite running not there which would have been in amongst it. Due my B12 and seem to feeling it this month. However must remember I'm still almost competitive at a high level at week 9/10 where as before I'd have been nowhere at this stage. It's still frustrating though but now for a chilled week.

Saturday Jun 30, 2018 #

Running warm up/down 26:56 [3] 4.2 km (6:25 / km)
shoes: Asics Gel Hyper Speed 6

Race 1 total inc. drills and on w/u map.

Orienteering race 17:31 [5] 4.09 km (4:17 / km)
shoes: Asics Gel Hyper Speed 6

WRE Kortrijk. Already pretty warm but at least a bit more used to it than normal with warm weather at home. Fun course, started well. Don't think I got the routes right on 3 and 4. Mistake on 9 where I failed to spot a wall, realised quick enough but the other route would have been better. Not the best route to 12 and hesitated coming in, not sure about route to 13 but picked mine and went without worrying. Ok to the end but bit hesitant to 18 as expected the passage to be more obvious so panicked slightly when couldn't see it. On the whole though not a bad race and I didn't think I'd make the top 10 before so pleased with 9th. Put all errors behind and was decisive on the long legs, even if I didn't always get it totally right at least I was never too far off.

Running warm up/down 29:14 [3] 4.59 km (6:22 / km)
shoes: Asics GT-1000 4

Race 2 inc. drills. Trying to keep in the shade as much as possible, boiling.

Orienteering race 18:13 [5] 4.15 km (4:23 / km)
shoes: Asics Gel Hyper Speed 6

Chasing start. Really hot. Knew it would be hard to keep position. Physically I was just not there, then I dropped 15secs+ at 7 where everyone tucked in a building before I'd planned and I assumed they were going to a different control then thought I'd made a mistake (didn't realise it wasn't gaffled so could have just went with pack). That was annoying as then I was off the back of the group I'd started near. Picked what I thought was a better route to 12 and had I got it right I might have managed to almost come back but I missed the little stairs so was further back. Pushed as hard as I could coming in but obviously packs go quicker. A bit disappointing but the standard is high.

Friday Jun 29, 2018 #

Event: ASOM 2018 WRE

Running warm up/down 15:14 [3] 2.18 km (6:59 / km)
shoes: Asics GT-1000 2

Orienteering 21:37 [4] 4.49 km (4:49 / km)
shoes: Asics GT-1000 4

Up at 3:25am, flew to Brussles and train to Kortrijk, arrived by lunchtime. Chilled day then ran the model event in the evening at Zonnebeck. Just above a steady pace, a couple of not perfect routechoices but in general really controlled good flow, good feeling.

Thursday Jun 28, 2018 #

Spinning 45:00 [3]
shoes: Asics GT-1000 2

It was much too nice a morning to be inside but I need to give my legs a day off before the weekend especially after taking XT day on Monday last week. Can definitely feel last night in the legs. Definitely need to get an actual bike again, seriously considering now...

Wednesday Jun 27, 2018 #

Running warm up/down 34:00 [3] 6.0 km (5:40 / km)
shoes: Asics GT-1000 2

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 2

Yoga 35:00 [0]

Running warm up/down 40:52 [3] 6.97 km (5:52 / km)
shoes: Asics GT-1000 4 (2)

W/u to hill. From hill to mile inc. drills. W/d back home. Legs quite heavy but that's understandable.

Running hills 6:00 [4] 0.78 km (7:42 / km)
shoes: Asics GT-1000 4 (2)

6x12secs hills going every minute. Wanted to run the mile before time trail but also needed to get short hills in. The hills were the main session so did them before the mile so not to compromise but reduced the reps so to give the mile allow a mile effort.

Running race 5:23 [5] 1.0 mi (5:23 / mi)
shoes: Asics GT-1000 4

No time aim, just a hard effort, kept the fast shoes for racing so not feeling bouncy. Super busy with people everywhere on the paths which wasn't ideal. Really boxed in at the start so had to put in a lot of effort early on to get myself back into a reasonable position and slowed at the finish as 4 of us going for a funnel which wasn't ideal. Therefore happy to run fastest on this course for 3 yearss, only 2secs off my best and the girl who beat me by 1sec ran 10secs quicker on track few weeks ago. So decent enough for a training session.

Tuesday Jun 26, 2018 #

Running 35:44 [3] 6.61 km (5:24 / km)
shoes: Asics GT-1000 4

Work to track.
Home from track with Laura, Jonny and a guest appearance from Alice :).

Running 10:00 [1] 0.63 km (15:52 / km)
shoes: Asics GT-1000 4 (2)

Drills, ending with high knees focus.

Running intervals 8:48 [4] 0.78 km (11:17 / km)
shoes: Asics GT-1000 4 (2)

3x100m (4mins). Consistent. Last week of purely short sessions, hopefully found some speed for when build the session back up.

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