Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Apr 14:

activity # timemileskm+m
  Running6 3:36:50 25.59(8:28) 41.19(5:16)
  Yoga1 35:00
  Orienteering2 34:23 3.85(8:55) 6.2(5:33)
  Strength and Conditioning1 30:00
  Total6 5:16:13 29.45 47.39
  [1-5]6 4:41:13

«»
1:47
0:00
» now
MoTuWeThFrSaSu

Sunday Apr 14 #

Running warm up/down 34:58 [3] 6.12 km (5:43 / km)
shoes: Asics Gel Hyper Speed 6

W/u inc. bit at pace, drills, strides and running the final loop.
Super crawl w/d with Mum.

Running race 38:15 [5] 10.07 km (3:48 / km)
shoes: Asics Gel Hyper Speed 6

Grangemouth. Obviously disappointed as I didn't do all that training to not hit the time but on reflection I'm happy with the performance as the result was much better than recent, 3rd quickest ever. I lost all my time between 7-9km, the wind was horrible. B12 due in 3days so worst possible time for my physically so happy I didn't completely fail at this point as used to.

Chatted with Jen at the start and established we had similar aims as did Halina from her club and knew Fiona Matheson would be a good pacer if I could hang on. Annoying around the track as was too cramped, a guy hit a barrier and fell but luckily everyone managed to avoid him. Lots of feet clipping but even though felt slow I could see pace was fine. Km 1 a little fast but not silly. Continued to feel good to 2km and then had the wind behind along the long straight to 3, I knew the wind was behind here so wasn't concerned I was a bit too fast. I was in a good group of people I knew had similar aims. Still sheltered to 4, I tried to keep relax and let the pace ease a little so not to get carried away. I felt the group split a little towards 5km so kicked on a little to go with the faster ones and this was bang on target pace. At halfway I was a few seconds up on high end target (37:30) but knew this was ok as the second half had more of the wind.

Annoying at the tight corners I wasn't able to accelerate as those in the group in my way but used them to my advantage when we turned into the past at 5.5km really exposed to the wind so at 6km was still on pace. Then things started to get tough, I knew I had to relax and do my best to stay sheltered in the group. Mentally I was fighting with myself, tried to relax and stuck in well. Pace understandably dropped a little so wouldn't hit high end goal but would hit goal (sub 38 but as close to 37:45 as could). 8km was bad, the group strung out, I was at the back exposed. I told myself I had to hang on as there was a gap behind me so I really dug in and just hung on. 9km was even tougher as we turned more into the wind but Fiona Matheson had managed to bridge the gap and get alongside me. Don't think I've ever beaten her in a race so knew I was still running well and decided to forget looking at times as goal had gone so best way of getting any decent time was to stick in and purely race. This is what I'm best at 9km wasn't good time wise but better than 8 and just kept pushing every time I felt myself slip in the final km I tired to pick up. At the turn in the park we were really into the wind but knew it was only 400m so a lap of the track in my mind. Tight corner onto the track and I put in my final sprint but a guy blocked me going wide so crossed the line with Fiona. She's ever consistent, really experienced and said I ran well as it was tough out there and none of us got the times today. I definitely have taken that "result" before the race.

More races planned but at least I've gotten out my rut of always running the same time (24secs faster than last year on this course). I stuck in well, relaxed more and didn't let my nerves get the better of me - things I can take forward to next races as I've realised my mind is often preventing me performing, not my physical capability. Last week conditions were perfect, please Scottish weather can I have some luck soon!

Orienteering 9:03 [4] 1.73 km (5:14 / km)
shoes: Asics GT-1000 4 (2)

As soon as I crossed the line focus moved to JK so after Mum and finsihed it was a change shoes (as my feet were awful and didn't want to punish my legs too much from racing flats) and onto some sprint training. Good to practice pushing tired, had to concentrate right to end as lots of artificial blocks. Breathing horrendous, gaspy (B12) but still really enjoyed it and pleased with focus/routines.

Saturday Apr 13 #

Orienteering 16:24 [4] 3.09 km (5:18 / km)
shoes: Asics GT-1000 4 (2)

Good until I lost focus (thinking about the wind and how I didn't feel as springy as wanted) and there was an extra building/roadworks and made a mistake. Very tricky, reminder need to stay 100% focused for duration.

Running warm up/down 16:33 [3] 2.63 km (6:18 / km)
shoes: Asics GT-1000 4 (2)

Easy with Dad at the beach then some strides at Falkland.

Orienteering 8:56 [3] 1.38 km (6:28 / km)
shoes: Asics GT-1000 4 (2)

Easy n/c around the first 19 and a half controls at Falkland sprint (basically ran the long leg as far as the main road through palace, chose right). Managed the tricky number 1 but not sure I would have at pace (as watched almost everyone struggle after).

Friday Apr 12 #

Note
(rest day)

Serious taper, keeping the B12 reserves.

Thursday Apr 11 #

Running warm up/down 11:38 [3] 2.41 km (4:50 / km)
shoes: Asics GT-1000 4 (2)

Easy weeks aren't good for me as don't leave work on time but at least no excuses for not spending time on relaxing, preparing and mobilising. The weather is also just teasing me, perfect running conditions.

Running 9:00 [4] 1.53 km (5:53 / km)
shoes: Asics GT-1000 4 (2)

2x90secs (3mins). Flying without evening trying, legs are coming back.

Wednesday Apr 10 #

Running warm up/down 19:15 [3] 3.4 km (5:40 / km)
shoes: Asics GT-1000 4

Strength and Conditioning 30:00 [3]
shoes: Asics GT-1000 4

Yoga 35:00 [0]

Running warm up/down 9:19 [3] 1.9 km (4:54 / km)
shoes: Asics GT-1000 4 (2)

Running 13:30 [4] 2.18 km (6:12 / km)

3x90secs (3mins). Told I'd feel beaten up but actually feel better than last night. Much freer movement, good feeling coming. Beautiful evening, wish I'd had a long run planned (did go for a walk later though).

Tuesday Apr 9 #

Running 27:21 [3] 5.22 km (5:14 / km)
shoes: Asics GT-1000 4 (2)

Late out of work and massage at 6:15pm so tight for time but only had a short one planned anyway. Bottom of calves exceptionally tight, standard easy week rubbish feeling.

Note

Massage with Rory, really not pleasant but helped a lot.

Monday Apr 8 #

Running warm up/down 19:01 [3] 3.49 km (5:27 / km)
shoes: Asics GT-1000 7

Running 18:00 [4] 2.24 km (8:02 / km)
shoes: Asics GT-1000 7

4x400m @10km pace (3mins). Couldn't go slow enough, (ended up at 5km pace) I did try but the more I relaxed the faster I ran.

Note

Good chat with Lecky re how my sessions have gone, upcoming race and training/confidence in general.

« Earlier | Later »