Training Log Archive: roar

2016 review:
Biggest year in terms of km and hours. Very positive.
Some improvements in terms of competing, delivering at the selection races and alright at EOC.
Things to work on though with my WOC performance not being great and IOC wasn't brilliant either.

In terms of moving to Sweden it's been great so far. I think it is a fantastic opportunity to really fine tune my orienteering but I do have to pay attention to what I am doing and not just play it by ear. The Christmas period showed me how easy having a club doing things and a routine makes it and I have to be careful to still put in the work on those weeks.

2017 Year goals:
I already did a lot of this in October/November but didn't write it on AP, since that's when I usually start winter training. Also OK Linne ask you to fill in a form so I have that to go on

Competitions:
WOC - top 50 (this works out as 33% behind in long or 30% behind in Middle)
IOC - 1st
Jukola 2nd team

Process goals:
Physical:
Rockgympa + one other strength per week. 5 mins every training day
One hill focused session (e.g. intervals, backbana) per week (~50 in the year). This is a particular challenge of Uppsala
Intervals - 2 per week. Orienteering intervals can only count as 1 in pre season but 2 in competition season is ok. I'm still one of the slowest around and running loads of in the forest isn't going to fix that.

Technical:
Do an event analysis form after every race. I've made a lovely google drive folder for this so I can do it from anywhere.
>50% of technical training should have a focus on a particular technique or techniques

Running:
Probably not going to have a massive amount of time running road races but the following are times I would like to be able to hit
3k: 10:50
5k: 18:59
10k: 39:59
Half Marathon: run one - about 1:34 should be a reasonable goal I think

Lastly (but really firstly):
Get a coach

Notes:
To measure the process goals have created new activity types for each of these so I can quickly check if I am on track.

Also I have asked to work 80% so that will mean Friday's off. May take a few weeks to sort out

The WOC goal is interesting as it is a position but it is a relative measure as well and since I am training and racing against top guys I can see how progress is in the spring

Coach: I've been thinking about this for years and never done anything about it. The people are out there and I just have to go find them. I want someone who can look at my training from the outside and I can discuss training focus with.

Up "early" for the annual sunrise walk. A lot less strenuous (and warmer!) than Tonlagee. Lungs were not happy about the small hill though. Nearly saw the sunrise and also got engaged. Good start to 2017 apart from the cold.

Huge sleep but still not enough. Too many late nights caught up with me and now I have a cold.

Easy run with Conor around Lugnagroagh. Had seemed like we weren't going to get out but we did and were glad for it. Nice to look around somewhere I ran so much when younger. Has changed a decent amount in places.

Down in Castlecomer and a busy day scheduled so got out before breakfast. Great morning. Started off with Gina and we did a small lap of the local "forest" before she turned back due to being stuffed up with a cold. I continued uphill doing forest laps whenever I encountered one. Not a soul out so had the road to myself and a very enjoyable run feeling rather good.

Some warming up. Stopped to chat a few times. Feeling heavy enough.

3rock Stephen's day score. Once I got moving I felt physically pretty good. Took one bad choice of control ordering and that cost me. I tried to reduce climb and it was just the totally wrong decision. Good fun.