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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Sep 15:

activity # timemileskm+m
  Running6 3:50:33 23.5(9:49) 37.82(6:06) 332
  Orienteering4 1:44:13 12.04(8:39) 19.38(5:23) 316
  Yoga1 30:00
  Strength and Conditioning1 30:00
  Total6 6:34:46 35.54 57.2 648
  [1-5]6 6:04:46

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MoTuWeThFrSaSu

Sunday Sep 15 #

Running warm up/down 33:13 [3] 4.22 km (7:52 / km) +162m 6:36 / km
shoes: Nvii Forest 1

Orienteering race 39:05 [5] 5.1 km (7:40 / km) +215m 6:20 / km
shoes: Nvii Forest 1

British Middle Champs. This was almost on the way home and it wasn't a southern forest for once but no expectations. I like open areas but 2min seeded start interval puts a lot of pressure on, especially when I basically had everyone chasing me (and no one started in the 2mins ahead). My aim was to stay ahead and drive the train as long as possible. I just couldn't get running and struggled to get into it to begin with. Spent the first 7 controls thinking how stupid this type of orienteering was as never felt like I was racing as always holding back (plus could see Chloe already had me in sight). I then told myself whether I liked it or not I was doing it so focused better. I was happy to escape the control pick but struggled with 18 as barely a feature there (should have trusted my compass). A little distracted by the un-mapped fence on my line. Didn't commit enough to 23. Saw Sarah when I turned and presumed the whole pack was now coming so was truly driving the train (didn't realise she was along). It was difficult as tried to push on but also didn't want to make a mistake as knew they'd be on me. Managed to lose compeed here exposing my deep blisters so lots of pain but tried to block it out. Could see 27 but didn't think it was mine so hesitated a lot then had a good battle with Sarah down the run in to finish together. I took that as a victory as I basically wasn't caught at all, did it all myself (helping others). Ended up 6th (my best British Champs this year...hah) but just over 30secs off 4th which a little more confidence (or a different starting order) wasn't out of reach. Not bad for my 3rd non sprint even since May but I do need to do more of this.

Saturday Sep 14 #

Running warm up/down 10:20 [3] 1.8 km (5:44 / km) +16m 5:30 / km
shoes: Nike

To/from car.

Orienteering warm up/down 8:11 [3] 1.54 km (5:19 / km) +12m 5:07 / km
shoes: Nike

Brain warm up.

Running warm up/down 28:17 [3] 4.72 km (6:00 / km) +44m 5:44 / km
shoes: NVII Crazy Light XXC

Heats inc. wu map, drills and efforts.

Orienteering race 14:13 [5] 3.15 km (4:31 / km) +25m 4:20 / km
shoes: NVII Crazy Light XXC

British Sprint heat, Loughborough Uni. I'm not confident enough to take this easy so discussed I'd take this pretty much as a normal sprint race just not getting quite so up. Out of the start well but I went to the wrong place in the circle at 1. Fine but a bit scrappy through next few, never really getting a nice flow. Put off by the un-mapped fences at 9 as wanted to cut left and couldn't. Started to catch sight of Mairi ahead/Fiona behind and made myself focus. Good section through to 17. Bad exit to 18 and ran to wrong building at 19 so I ran hard over the last few even though I didn't need to. Scrappy but knew it was job done, qualified 3rd.

Running warm up/down 33:31 [3] 5.37 km (6:14 / km) +57m 5:56 / km
shoes: NVII Crazy Light XXC

Inc. w/u map, drills and efforts. I'm mentally in a much better place pre race now and it's really noticeable.

Orienteering race 13:40 [5] 2.99 km (4:34 / km) +45m 4:15 / km
shoes: NVII Crazy Light XXC

British Sprint final, 9th. Best field for as long as I can remember. Obviously a bit disappointed to finish at the back of the front pack but I'm closer to a silver medal than I am to 10th (and huge improvement from JK). First big pressure sprint race for a long time and just didn't have the confidence to really let go. Usual story, lost 30secs over 3 longer legs (on the two longest ones I got the routes totally wrong and ran towards the wrong building after spectator which let Cecilie past). Full focus on sprint for the next 5 weeks specifically long legs and taking necessary information from the map so I can use this fitness to full capacity.

Friday Sep 13 #

Note
(rest day)

Work & travel south.
Hae 138 straight after Heb which is good.

Thursday Sep 12 #

Running warm up/down 12:48 [3] 2.55 km (5:01 / km) +11m 4:55 / km
shoes: Asics GT-1000 4 (2)

Running 9:00 [4] 1.47 km (6:07 / km) +4m 6:02 / km
shoes: Asics GT-1000 4 (2)

2x90secs (3mins).

Wednesday Sep 11 #

Running warm up/down 15:09 [3] 2.57 km (5:54 / km) +34m 5:32 / km
shoes: Asics GT-1000 4

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

Gluts, hips and core at Dalry as no point going all the way to CSE when no class on.

Yoga 30:00 [0]

No class but own at home.

Running warm up/down 8:22 [3] 1.49 km (5:37 / km)
shoes: Asics GT-1000 4 (2)

Orienteering 10:17 [4] 2.09 km (4:55 / km) +19m 4:42 / km
shoes: Asics GT-1000 4 (2)

Running 13:30 [4] 1.82 km (7:25 / km) +4m 7:20 / km
shoes: Asics GT-1000 4 (2)

3x90secs (3mins).

Tuesday Sep 10 #

Running warm up/down 31:40 [3] 5.39 km (5:53 / km)
shoes: Asics GT-1000 7

Orienteering 8:25 [5] 2.04 km (4:08 / km)
shoes: Asics GT-1000 7

Lost it on the way to 1 and had to stop and work it out which left me off the back of Grace and Laura. Worked really hard to get back on, managed to get back to 2nd but a poor route when the boys came past meant no chance of anything more. Please with how I handled the mistake and how I recovered. Speed is there, just need full focus all the way.

Orienteering 10:22 [5] 2.47 km (4:12 / km)
shoes: Asics GT-1000 7

Cracking first half having a good battle with Grace, even had the confidence to go my own way on 6 when Grace went the other way. We had different runners choice though and mine wasn't quite as good. This coupled with running towards wrong set of buildings when I let my concentration slip meant I could no longer challenge for the win.
Huge confidence boost from tonight though, things are coming together :).

Monday Sep 9 #

Running 34:43 [3] 6.42 km (5:24 / km)
shoes: Asics GT-1000 4 (2)

Easy meadows, feet happy enough in trainers.

Note

Rory back to sort me out, says legs are still a bit trashed. Really worked into my glut/hip which I said wasn't firing which meant I was very close to tears but as usual helped me get me more chilled and in a good place before the weekend.
Call with Lecky after, positive evening. It's nice to know these guys genuinely believe in me.

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