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Training Log Archive: jed

In the 7 days ending Dec 1:

activity # timemileskm+m
  Running6 7:34:25 50.09(9:04) 80.62(5:38) 424
  Strength and Conditioning2 1:30:00
  Orienteering2 1:10:51 8.5(8:20) 13.68(5:11) 191
  Yoga1 35:00
  Total6 10:50:16 58.6 94.3 615
  [1-5]6 10:15:16

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Sunday Dec 1 #

Running warm up/down 34:27 [3] 5.6 km (6:09 / km) +12m 6:05 / km
shoes: Icebug Spirit OLX 6

Tried to get myself into "aggressive" mode, very cold so took a while but think it was pretty successful.

Orienteering race 10:38 [5] 2.47 km (4:18 / km) +10m 4:13 / km
shoes: Icebug Spirit OLX 6

Glasgow Green. Blast so wanted to try and be aggressive. First 3 good, I was a little more hesitant to 4 check fences when had actually already seen the control. 5 wasn't so good when I was put of by a big group of dogs so went wide. I felt myself tire to 6 and had to force myself to keep pushing. Veered slightly off on 7 but forced myself to kick on for there, especially at the end. Good tough competition with Swiss national team runner Sofie Bachmann running, would like to have been closer but way clear of the rest behind and lots of positives.

Running warm up/down 29:27 [3] 5.01 km (5:53 / km) +33m 5:41 / km
shoes: Icebug Spirit OLX 6

Strategy for this area, got myself in a good place to race again.

Orienteering race 9:37 [5] 1.89 km (5:05 / km) +45m 4:33 / km
shoes: Icebug Spirit OLX 6

Queen's Park. Focused hard on my start and cracked it this time but head just not quite thinking fast enough around the next loop. Hesitated into 4 to make sure I went to right bush. Committed on the next two but faffed making decision on 7 and didn't take the best route but did still spike the control confidently. Again felt myself slacking to 8 but pushed on from there until the end. About the same amount down on Sofie. Race not perfect but again some really promising sections.

Running warm up/down 25:33 [3] 3.59 km (7:07 / km) +2m 7:06 / km
shoes: Icebug Spirit OLX 6

Orienteering race 29:00 [4] 5.3 km (5:28 / km) +85m 5:04 / km
shoes: Icebug Spirit OLX 6

Pollock. Sofie off about 1min ahead and Rachel about 1min behind. Knew it would be hard to catch Sofie and with the area being a wood I'd need to be clean to ensure Rachel didn't catch me but could be a solo run. Started well, ignoring everyone else going to a different first control. A small miss at 4 but did ignore Dad and Dave faffing and minimised time loss but saw Sofie leaving and was actually almost equal with her on time at this point. I lost a bit of focus though and sped up so lost time of 5. I saw Rachel was still a good amount behind though and those tricky controls to come so set off hard on the road run to 6 but turned a junction too early and took an horrendous route losing almost a minute. Pushed hard though as had to commit and spiked the control when got there. I focused hard on the next few and saw Rachel was actually still behind me. Tried to be careful on the next few but looked at path too early on 11 and lost a further 20secs. From here I knew I'd used all of my lives so had to be super careful not to be caught, very safe routes and even paced on one control but kept my 2nd place which turned into 1st when Sofie had mp (interestingly she said she never checks codes in sprint so shows one place where I leaked time on easy parks especially when descriptions were only on the map!) Good lesson in keeping positive when things have gone wrong as no idea what's going on ahead.
Such fun races, really good pressure racing to top of a great block of training. 5 in a row Glasgow Parks wins against all against different people and won in many different ways.

Saturday Nov 30 #

Running warm up/down 27:17 [3] 4.14 km (6:35 / km) +51m 6:12 / km
shoes: Asics GT-1000 7

Unfortunately our 10min train journey back in Central took almost 2hours on the way home when our train broke down...still a cracking day of racing from STAG and well supported. Hopefully we can have more events like these as great to practice with a little bit of pressure.

Orienteering race 11:54 [5] 2.11 km (5:38 / km) +21m 5:22 / km
shoes: Icebug Spirit OLX 6

Queen's Park sprint relay with Dad. Handicapped, started 11mins20 behind. I ran first leg but on my own for most. I need to work on my starts again as it could be better. I opted not do go down the thick green passage to 2 when it was actually passable. Slick 2-7 but I risked going straight to 8 and ended up at the other control and had to bail up the hill to the path to relocate. 1min lost but lesson learned for this area. Recovered well.

Orienteering race 9:42 [5] 1.91 km (5:05 / km) +30m 4:43 / km
shoes: Icebug Spirit OLX 6

Dad came in a lot quicker than I expected but when I opened my second map I realised why as this course was much quicker looking. Legs tired but I kept it safe and spiked all the controls with only a couple of non perfect routes. Cruel uphill finish but happier with this race. Sent Dad out with an almost 3min lead over 2nd place having caught and passed all those who started ahead. Dad still had a just over 2min lead at control 8/10 but unfortunately lost over 4mins on a really tricky control on a bush on the slope (really close to where I made my mistake on the first course) so we ended up 3rd.

Friday Nov 29 #

Note
(rest day)

Thursday Nov 28 #

Running warm up/down 28:32 [3] 5.05 km (5:39 / km)
shoes: Asics GT-1000 7

Running intervals 41:35 [5] 7.79 km (5:20 / km)
shoes: Asics GT-1000 7

15x400m going every 2:15, then 3x150m, walk back recovery with Sara at Tweedbank. Nice to be back with the club and held times pretty well. Tough but stuck in well so pleased with the session. A lot of speed still to be found on 150s but it’s early season so that can come later.

Wednesday Nov 27 #

Running warm up/down 37:30 [3] 6.6 km (5:41 / km) +80m 5:21 / km
shoes: Asics GT-1000 4

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

Yoga 35:00 [0]

Running long 1:17:02 [3] 13.61 km (5:40 / km) +88m 5:29 / km
shoes: Asics GT-1000 4 (2)

Managed to get out of work 10mins early so could squeeze this in before catching train. Sophie was ill so solo and at points my legs felt heavy but I rode it out as I know these runs are a key part of my training too.

Tuesday Nov 26 #

Running warm up/down 29:13 [3] 5.12 km (5:42 / km) +10m 5:39 / km
shoes: Asics GT-1000 7

Running tempo 39:00 [4] 9.17 km (4:15 / km) +8m 4:14 / km
shoes: Asics GT-1000 7

3x10mins (3mins) with Kara out at Edinburgh Park again. Felt strong again right to the end and improvement on last week despite the longer rep/shorter recovery. Good confidence boost for running 8.5km at East Districts next week, which is also 3 laps.

Monday Nov 25 #

Running 37:30 [3] 6.6 km (5:41 / km) +80m 5:21 / km
shoes: Asics GT-1000 4

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4

Couldn't get a squat rack so had to do lighter ones. Upped the reps and focused on depth to ensure still beneficial. Hopefully it will quieten down soon and also shouldn't have this problem when go later.

Running 47:19 [3] 8.34 km (5:40 / km) +60m 5:29 / km
shoes: Asics GT-1000 4 (2)

Easy shaking out the gym before session tomorrow, with Rona's company for the middle third.

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