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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jed

In the 7 days ending Nov 10:

activity # timemileskm+m
  Running4 2:04:59 14.5(8:37) 23.33(5:21) 169
  Cycling1 48:23 11.36(4:15) 18.29(2:39) 111
  Yoga1 35:00
  Total5 3:28:22 25.86 41.62 280
  [1-5]5 2:53:22

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Sunday Nov 10 #

Cycling 48:23 [3] 18.29 km (2:39 / km) +111m 2:34 / km
shoes: Asics GT-1000 2

First time on a bike since the Heb, just checking can still ride one. Crammond loop, bit busy/slippy today but managed not to get into any races. Kept it chill but despite seriously layering up, hands still froze for first half.

Note

2018/2019 review - a 53 week season so it was a long one. I managed almost every planned session (revised a couple after JK) with no injuries or illness, I believe this is a combination of rest planned in, regular massage, sometimes being boring and even though I hate to admit it s&c. Does this mean I can do more?

This year I learnt success wasn't all about times/winning but I could feel that happiness through pushing myself and successfully taking on big challenges (I do still like winning/fast times though). November was hard as I struggled with issues in my personal life. Training gave me a purpose, an escape, a reason to feel good about myself and most importantly forced me to eat. 4secs PB in my time trial filled with rage. Average XC season, National relays and some Borders league were alright and decent enough at East District this time but Nationals was particularly bad. It wasn't a sprint year which allowed me to take on some new challenges with less of a focus on orienteering. I entered races outwith my comfort zone and even won Feel the Burns, ran a good leg time on Devils Burden and survived Carnethy - I'd even do all of them again.

I won the Scottish Sprint. This was a major target so meant a lot. The performance was also one of my best rest ever which was really encouraging. This was followed by a good training camp in Malta to keep my hand in orienteering, shame I couldn't stay for any longer. ASOM,Sprint Scotland and Graz reminded me I love sprint racing. Especially good to perform pretty well in a stacked knockout sprint. Good run at BMSR but was on AdHoc unfortunately.

The JK was one to forget (not just because of Emit). I felt so flat and performed badly in the sprint then physically broke down in the middle so sensibly didn't run the long. I saw the sports doctor after and found my ferritin was low again so now have a plan for as long as want to compete.

I did very little in the "forest" but taking this into consideration I did alright at the British 7th in long and 6th in middle. I ran the SHI but it was a struggle post Heb. Scottish Relays were good but I never want to forest orienteer again if it's anything like the Scottish Long.

Road race wise, I ran well at NRR and broke the Peebles Park Run ladies record which showed a good 5km time was there on the right course. However I blew two opportunities by going out too fast and blowing up badly, the other two were in monsoons. I put in a big block of 10km training, on the day the performance was decent but the time not what I wanted, standard windy Scotland. I ran another decent time at Dumbarton in the middle of a training week after work. Two more similar times at Great Scottish and Paisley so at least I'm consistent and not consistently bad. Penicuik time was almost 1min faster than last time. Mile PB broke my lack of PBs!

I did more cycling than I've ever done in as I knew I had to pre Heb. I completed 3 sportives, improving each time and would definitely like to again in the future! Annoying male cyclists burning them up hills was a highlight (sadly not my Dad though).

Focused back on orienteering for some end of season racing. British Sprint just wasn't quite good enough. Probably came just too soon after Heb and with it being my first big sprint race for a while I didn't have the confidence and failed to get that really attack feeling I had a Scottish. I was selected for the World Cup in China. Once again I showed I can mix it in a sprint relay to start with but as usual I got the long gaffles and this time got it tactically a bit wrong (not knowing when to follow and when not to) and also blew up. There is potential there. In the sprint I didn't struggle more than anyone else but I did make some errors due to being distracted rather than my own incompetence which cost me a good result. However I coped better than I have in the past. I'd initially been quite skeptical about going but I'm really glad I did as it was an amazing experience and provided huge motivation for next year and it probably would have been the highlight of my year except.....

...The Heb. I raced further than I ever thought I was capable, pushed through multiple periods of pain, laughed, cried, bled and had one of the best experiences of my life sharing it all with a great teammate. The Heb gave me a solid base of fitness but more importantly a new found confidence both from what I'd achieved but also from the positivity and encouragement form others.

Good break and it's on to next season.
- I'm not ready to give up on my goals yet even though I'm only making small steps, I'm still enjoying training/competing and know I'm only a click in the right direction away from a big performance which will bring a whole heap of confidence.
- Hopefully got a consistent similar paced group to train with. Sophie has recovered from injury and Kara really keen with similar timed goals. I will also discuss with Gala coach some ideas so move forward. I lacked long runs last year until late in the season, these helped so will be key in my plan.
- Gains still to be made technically in taking things from the map/route choice. I will continue and increase specific exercises for this as well as more distractions training. Continue positive "me" work with Lecky.
- Following the break, back to strict eating. Right stuff both to be fast and helping my deficiencies (liaise with Dad to ensure sensible).
- Big focus on sprint. I need to perform at JK. Keep in some other mad events as this mentally keeps things fun and gives me confidence.
- It's time to give this a real go so I'm going to work part time from the turn of the year until at least the JK with my works full support. Rest more, perhaps train more and go on training camps I want to. 2020 here I come!

Saturday Nov 9 #

Running warm up/down 31:50 [3] 5.7 km (5:35 / km) +34m 5:25 / km
shoes: Asics GT-1000 4 (2)

Running race 15:31 [5] 4.04 km (3:50 / km) +41m 3:39 / km
shoes: Adidas XCS 4

National Short Course XC - Kirkcaldy. 35th.
Blew away the cobwebs, good bit of mud but could still go off slower. Decent enough run considering I've just been mucking around for a few weeks and due my B12 in a few days so things are actually quite positive.

Friday Nov 8 #

Running 26:28 [3] 4.78 km (5:32 / km) +12m 5:28 / km
shoes: Asics GT-1000 4 (2)

I fancied some daylight. Beautiful morning but ice ensured I kept it easy as still meant to be chilling.

Thursday Nov 7 #

Running 32:25 [3] 5.51 km (5:53 / km) +42m 5:40 / km
shoes: Asics GT-1000 4 (2)

Talk, tea and training with Rona.

Wednesday Nov 6 #

Running warm up/down 18:45 [3] 3.3 km (5:41 / km) +40m 5:21 / km
shoes: Asics GT-1000 4 (2)

Yoga 35:00 [0]

Monday Nov 4 #

Note
(rest day)

More off season - at least it's pouring with rain as I'm getting tempted.

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