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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TrimM

In the 7 days ending Oct 9, 2016:

activity # timemileskm+m
  Running8 6:30:39 40.7(9:36) 65.5(5:58) 2941
  S&C / Core / Plyo / Flexi2 1:45:00
  Running Drills2 43:39 2.36(18:28) 3.81(11:28) 2
  Orienteering1 32:31 4.49(7:15) 7.22(4:30) 91
  Total8 9:31:49 47.55 76.52 3034

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Sunday Oct 9, 2016 #

11 AM

Running warm up/down 2:26 [1] 0.41 km (5:54 / km) +2m 5:47 / km
shoes: Inov-8 X-Talons 212 (5)

Running 2:54:01 [4] 27.13 km (6:25 / km) +1824m 4:48 / km
shoes: Inov-8 X-Talons 212 (5)

Pentland Skyline.

Wasn't really that bothered about this leading up to it and it didn't sink in that this would be quite tough until the night before. Wasn't too worried about how to pace it after doing the Surrey Hills, just knew not to go off too fast. Was glad that the race was delayed as it meant I could actually go to the loo.

Bit of a bottleneck up the first climb but settled in with Ali just trying to relax and not get caught up in the race. We had a little chat about whether its best to walk or run up the climbs, personally I don't like having to get going again after walking so kept running. Relaxed off the top of Allemuir at what felt like a comfortable, sustainable pace. Have heard people say that taking the descents easy is key, but I'm not too sure what this means so coming down the steep bit I just tried to not hammer it but not hold myself back either. Enjoyed the section down to Castlelaw, running with Ali still.

Took a couple of jelly babies at the turn and a drink before heading up the long climb up Turnhouse. Legs were feeling quite heavy already but seemed to be going at a nice easy pace. Then Ali pulled out a little gap but I made the conscious decision to let him go, and then took a gel. Did do a fair bit of walking up this climb but felt good at the top and floated down the descent. Was quite sickening how much of a gap Ali had pulled out though so I made sure I kept it steady going up Carnethy and again felt decent at the top. On all the descents so far I had been catching people so was fairly confident that I'd be able to reel in Ali and Tam soon enough, but stayed patient. However I hit a bad patch going up Scald Law and spent a considerable amount of time walking. I was also in between groups at this point which made it quite lonely and despite expecting to feel bad for periods of the race I was starting to struggle mentally. This was made worse by seeing the length of the gap to Ali when I reached the top.

At this point I considered taking some more food but couldn't really be sacked and told myself to wait until Drove Road. Also seemed to have an annoying headache along this section which I put down to dehydration. Tried to keep a reasonable pace through South Black Hill and prepared for the Kips which were slow. Legs were starting to tire and was looking forward to the second half. Was pretty demoralised at this point and not enjoying life. On the descent down to the drinks point I had some jelly babies and got my bottle out to fill it up. Took on some water and then got on with it.

Knew the flatter section was a good chance to gain some ground and could see Tam on Hare Hill which was a nice boost. Felt pretty good up Hare Hill and took a lot of people through the heather coming off before heading up Black Hill. I had managed to find myself in a little gap so couldn't see where people were heading up Black Hill. I was very unsure and was dreading it after the recce we did. Stuck to the path and couldn't see any nice lines so kept going. Was very pleased when I saw that the path continued up the hill and over the fence. This turned Black Hill from a disgusting terrain experience into a completely manageable climb up trod. Had caught a nice little group and one of them was quite vocal which was helping me get some motivation back. Thoughts turned to more food but was moving well so put it off and have a gel going up Bell's. Could also see Tam decending and had made a lot of ground up so set out on the mission to catch him.

The climb up Bell's was disgusting so concentrted on consuming a gel and keeping moving. The motivational guy gave me a nice shove as well which was strange. Tried to get moving again and passed a few more guys but not sure my line was very good. Just about kept moving up Harbour Hill but was starting to struggle hard. The slinky effect of the climbs and descents was really pissing me off because I would get well within 100m of Tam and then that would increase, but I was fairly sure I was making progress. Dug in up Capelaw but got to the top and felt absolutely shattered, on the flat bit before Allermuir I couldn't get any decent pace up. I was very quickly in bonkage territory and suddenly catching Tam seemed out of the picture.

Saw Dan at the top of Allemuir and at this point I was really hating life. Legs felt wrecked, headache was back and vision was blurring. Motivational guy got away and I could barely move. Just keeping my legs movinng forward was a big ask going up the small climbs left and could not wait to get back. Someone came up on my shoulder on the beginning of the descent and thought I could give him a good battle but legs were having none of it and he flew off. Lost a lot of time to motivational guy coming into the finish, which seemed to drag on for bloody hours.

As soon as I finished I was hit by a wall of soreness and lied down with the boys. Took advantage of the free donuts and stuffed my face for a while and took on some fluids. Was absolutely convinced that this wasn't going to be Type 2 fun because I hated it most of the time - honestly could not see how I would want to go anywhere near a race like that again. Sure enough, on Monday morning I was already starting to think it was actually quite a cool thing to do.

Friday Oct 7, 2016 #

(rest day)

Easy week

Thursday Oct 6, 2016 #

6 AM

Running 8:38 [2] 1.77 km (4:52 / km) +21m 4:36 / km
shoes: Nike Lunaracer+ 3

To gym. Feeling pretty terrible but this definitely helped.

S&C / Core / Plyo / Flexi 1:00:00 [1]

6 PM

Running warm up/down 10:42 [2] 2.15 km (4:58 / km) +27m 4:41 / km
shoes: Nike Zoom Elite 7

To George Square with the guys.

Orienteering 32:31 [4] 7.22 km (4:30 / km) +91m 4:14 / km
shoes: Nike Zoom Elite 7

FWTN #1 - George Square.
Had been feeling sick all day and legs seemed rather sore so was a tad unsure how to approach this. Went off at a steady tempo and had the pleasure of catching Jack at 1 because he was searching for a non-existent si unit. Spent most of 2 planning 3 with left or right the two options. Very hesitant coming out of 2 and despite having run pretty much the same leg before chose the slow left route with all the steps. Jack managed to put a little gap into me on this leg. 4-6 I was making a very deliberate effort of counting the alleys which worked well and so overtook Jack again (and Matt). Could also see that Pete had caught a load of time so thought I'd try and put off the inevitable catch for as long as possible. Picked the correct alley to 7, and clean through to 9. couldn't decide on the last part of 10 and went through the buildings which I think was a bad choice. Right to 11 which was also bad and stopped too soon as well. Could see Pete had caught some more. Went right to 12, not sure about this choice. Left to 13, think it's another 50/50 so not sure. Took a few seconds to cross the road to 14 and Pete was right behind but then got away again on 15. Went up to 17 and counted alleys well then back out same way to 18 which seemed to get me some time on the two behind. Clean through dumbiedykes then went right to 22 but think left is better. Wrong side of hedge at 24, lost half a minute maybe. Gate closed to 25, right to 27 but maybe eft better.
Felt like I was orienteering well at times but was making some bad decisions and taking a long time to make one on a few of them. Also became a bit preoccupied with not getting caught and this definitely had an effect on my focus. Think I struggle the most when the options are 45/55 and can't make my mind up. Not sure if it would be best to spend more time on these ones or just taking one and accepting that it might be a bit slower.

Running warm up/down 10:52 [2] 1.86 km (5:51 / km) +15m 5:38 / km
shoes: Nike Zoom Elite 7

Home for some free pizza, very nice.

Wednesday Oct 5, 2016 #

11 AM

Running long 1:35:20 [2] 13.75 km (6:56 / km) +745m 5:27 / km
shoes: Inov-8 X-Talons 212 (5)

Solo long run on the Seat before a one on one practical in the afternoon. Round to Dunsapie, up to the col, down the re-enterant, half-harted effort up Chicken's coop (got CR), through Whinny, up, round and down steps, along Radical, up Crags, down the bog, up Purko's, Seat direct, down main path, up MFD, home. Was very much enjoying going at a slow pace and never really felt the effects of any of the climbs. Was tempted by finishing with TC but bit short of time.

Tuesday Oct 4, 2016 #

6 AM

Running warm up/down 10:41 [2] 2.33 km (4:36 / km) +30m 4:19 / km
shoes: Salomon S-Lab Sense Ultra 3

To meadows, rewarded for getting up early with misty Meadows and decent sunrise.

Running Drills 35:11 [1] 2.83 km (12:26 / km) +2m 12:24 / km
shoes: Salomon S-Lab Sense Ultra 3


Running warm up/down 8:10 [2] 1.58 km (5:11 / km) +17m 4:55 / km
shoes: Salomon S-Lab Sense Ultra 3

Back home with Ali.
5 PM

Running warm up/down 13:43 [2] 3.12 km (4:24 / km) +20m 4:15 / km
shoes: Inov-8 X-Talons 212 (5)

Brisk to DVC after Ali went rogue then to Killing Fields.

Running Drills 8:28 [1] 0.98 km (8:40 / km)
shoes: Inov-8 X-Talons 212 (5)


Running 39:03 [2] 7.52 km (5:11 / km) +191m 4:36 / km
shoes: Salomon S-Lab Sense Ultra 3

Easy on Seat with Tam, Bash, Ali and Callum. Very nice evening and good chat.

Monday Oct 3, 2016 #

5 PM

Running 6:46 [4] 1.77 km (3:50 / km) +22m 3:37 / km
shoes: Nike Lunaracer+ 3

To gym, running late so a little hard.

Running 2:07 [2] 0.41 km (5:11 / km) +17m 4:17 / km
shoes: Nike Lunaracer+ 3

To Lidl.

Running 33 [1] 0.1 km (5:44 / km)
shoes: Nike Lunaracer+ 3

To Tesco.

S&C / Core / Plyo / Flexi 45:00 [1]

7 PM

Running 7:37 [2] 1.61 km (4:44 / km) +11m 4:35 / km
shoes: Nike Lunaracer+ 3

Home from Tesco.

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