Training Log Archive: noRaIn the 7 days ending Mar 29, 2016:
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Tuesday Mar 29, 2016 #
Stretching/Physio 15:00 [0]
Little bit of stretching with Laura R.
All in all not a bad weekend at the JK. Amazed with a 12th(8th) in the sprint and a 1st in the relay.
Things to work on:
Think I have to get more focussed coming into races and remember to use my compass and trust myself.
Orienteering training sessions need to be more specific and have a proper goal, otherwise they are pointless.
Try to get in terrain more for runs.
Don't start races too quickly, get tired quicker and then mistakes come in.
I need to be lighter.
All in all not a bad weekend at the JK. Amazed with a 12th(8th) in the sprint and a 1st in the relay.
Things to work on:
Think I have to get more focussed coming into races and remember to use my compass and trust myself.
Orienteering training sessions need to be more specific and have a proper goal, otherwise they are pointless.
Try to get in terrain more for runs.
Don't start races too quickly, get tired quicker and then mistakes come in.
I need to be lighter.
Monday Mar 28, 2016 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: More Mile Cheviot 2
Jogging and drills, v stressful looking out for your incoming runner when there are so many people crowded into the box!
Orienteering race 24:09 [5] 3.44 km (7:01 / km) +100m 6:08 / km
ahr:170 max:184 shoes: More Mile Cheviot 2
JK Day 4, Relay Women's Short with Jo and Heather.
Put out in second and went out hard to catch up with 1st. However then promptly messed up number 1, running straight to the wrong gaffle. Seems like loads of people did but still, it's not good enough! ~60s lost straight away! Got my head together and think I caught and passed 1st on the way to 2 (I think she is 15?!). Bit hesitant going in to 8 as I wasn't sure where I'd popped out at the top of the hill. Then left in a v bad direction into a lot of brambles, and took a v poor route to 9 (~20s lost). V tired and slow up the hill to the last control but kept pushing (wasn't sure what place I was in) and it was a relief to hear that we had won once I was on the run in.
First time I have ever won a relay at the JK or British and nice to be on a podium even if it was only the short.
Put out in second and went out hard to catch up with 1st. However then promptly messed up number 1, running straight to the wrong gaffle. Seems like loads of people did but still, it's not good enough! ~60s lost straight away! Got my head together and think I caught and passed 1st on the way to 2 (I think she is 15?!). Bit hesitant going in to 8 as I wasn't sure where I'd popped out at the top of the hill. Then left in a v bad direction into a lot of brambles, and took a v poor route to 9 (~20s lost). V tired and slow up the hill to the last control but kept pushing (wasn't sure what place I was in) and it was a relief to hear that we had won once I was on the run in.
First time I have ever won a relay at the JK or British and nice to be on a podium even if it was only the short.
Running warm up/down 5:38 [1] 0.7 km (8:03 / km) +20m 7:03 / km
ahr:126 shoes: More Mile Cheviot 2
Token WD with Saz and Madara.
Sunday Mar 27, 2016 #
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: More Mile Cheviot 2
WU to the start with Madara and some drills. Tired legs
1 PM
Orienteering race 1:46:06 [4] 14.7 km (7:13 / km) +470m 6:13 / km
shoes: More Mile Cheviot 2
JK Day 3 Long, W21E
Again messy from the start. Slight wobble on 1, didn't read description on 2 so was at the bottom of the crag rather than in the re-entrant , very hesitant on 3 and ended up too far W. 4,5,6 were good. Let myself get pulled off on 7 and so was far too far N. Ended up with Jo Stevenson from this point and couldn't seem to shake her. Couldn't find the extra speed and any time I did gain I then lost when I was hesitant/sloppy. 8 and 9 were good. Was going perfectly to 10 when I came across an unmapped path which put me off (didn't lose too much though). Too high on 12 and 13 and 18, just couldn't seem to understand the map, lost at least 3mins in this tiny area! Lost another 45s on 22, didn't check my compass properly leaving 20. Coming down to 23 some absolutely horrible hail started and on my way into the control I cracked my head off like the only tree in the area (it still hurts 2 days later). So I was very glad to reach the finish, and just went straight to the tent to get changed (no WD). Still not really sure how I feel about the race or area.
Again messy from the start. Slight wobble on 1, didn't read description on 2 so was at the bottom of the crag rather than in the re-entrant , very hesitant on 3 and ended up too far W. 4,5,6 were good. Let myself get pulled off on 7 and so was far too far N. Ended up with Jo Stevenson from this point and couldn't seem to shake her. Couldn't find the extra speed and any time I did gain I then lost when I was hesitant/sloppy. 8 and 9 were good. Was going perfectly to 10 when I came across an unmapped path which put me off (didn't lose too much though). Too high on 12 and 13 and 18, just couldn't seem to understand the map, lost at least 3mins in this tiny area! Lost another 45s on 22, didn't check my compass properly leaving 20. Coming down to 23 some absolutely horrible hail started and on my way into the control I cracked my head off like the only tree in the area (it still hurts 2 days later). So I was very glad to reach the finish, and just went straight to the tent to get changed (no WD). Still not really sure how I feel about the race or area.
Saturday Mar 26, 2016 #
Running warm up/down 15:00 [2] 1.5 km (10:00 / km) +20m 9:22 / km
ahr:124 max:150 shoes: More Mile Cheviot 2
With KT to the start and some drills
12 PM
Orienteering race 35:45 [5] 4.24 km (8:26 / km) +151m 7:09 / km
ahr:168 max:181 shoes: More Mile Cheviot 2
JK Day 2, Middle, W21E.
Brain was not engaged, set out a bit too fast, messed up 1 (~20s) and was so hesitant for the rest of the course. KT caught me up at 9 and then I was getting distracted by her and not navigating properly, so extra hesitant on 10 and 11. Turns out I was also distracting KT and I didn't see her again until the finish. There was something weird going on at 16, I was a bit low but the boulders were not how I expected. Lots of extra wet around 17 and again got confused. Very slow from 18 to the road on the way to 20 (absolutely dying). Did alright in the end but would have gained 10 places by being 1min quicker (in hindesight I can't really complain because it does mean I wasn't in the hail for as long on Sunday).
Brain was not engaged, set out a bit too fast, messed up 1 (~20s) and was so hesitant for the rest of the course. KT caught me up at 9 and then I was getting distracted by her and not navigating properly, so extra hesitant on 10 and 11. Turns out I was also distracting KT and I didn't see her again until the finish. There was something weird going on at 16, I was a bit low but the boulders were not how I expected. Lots of extra wet around 17 and again got confused. Very slow from 18 to the road on the way to 20 (absolutely dying). Did alright in the end but would have gained 10 places by being 1min quicker (in hindesight I can't really complain because it does mean I wasn't in the hail for as long on Sunday).
Running warm up/down 17:25 [2] 2.5 km (6:58 / km) +61m 6:13 / km
ahr:138 max:158 shoes: More Mile Cheviot 2
WD shuffle avec KT
Friday Mar 25, 2016 #
Event: JK 2016
Running warm up/down 12:00 [2] 1.5 km (8:00 / km)
Lots of jogging and drills.
2 PM
Orienteering race 18:25 [5] 3.8 km (4:51 / km) +50m 4:33 / km
shoes: Asics GT1000
JK Sprint, W21E.
Absolutely loved this race and I am amazed to have done so well. Started well, not too fast, and got into the map quite quickly (geeking paying off). Potentially took the wrong routes to 3 and 4 but at the time I was trying to avoid too many steps and tight turns. Cracks starting to show after spectator. Stopped dead on the stairs down to 13 because I wasn't sure if I had gone too far and a bit of a wobble around 15. Hesitant into the control as I hadn't seen where the gaps were to get into the carpark and hesitant on exit because nothing looked like I expected. So defs lost some time here, just about reaching the limit of how quickly I could orienteer. Best sprint I have ran for a while, such a good area!
Absolutely loved this race and I am amazed to have done so well. Started well, not too fast, and got into the map quite quickly (geeking paying off). Potentially took the wrong routes to 3 and 4 but at the time I was trying to avoid too many steps and tight turns. Cracks starting to show after spectator. Stopped dead on the stairs down to 13 because I wasn't sure if I had gone too far and a bit of a wobble around 15. Hesitant into the control as I hadn't seen where the gaps were to get into the carpark and hesitant on exit because nothing looked like I expected. So defs lost some time here, just about reaching the limit of how quickly I could orienteer. Best sprint I have ran for a while, such a good area!
Running warm up/down 13:00 [2] 1.9 km (6:51 / km)
shoes: Asics GT1000
WD with Richard and Chesterrr up to the park, was defs Chester taking me for a run.
Thursday Mar 24, 2016 #
Strength and Conditioning 30:00 [1]
With Laura and Clem.
Thoracic stuff, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, pull ups 3x5, BOSU, ladder drills. Some roll outs, a lil bit of core and stretching downstairs. Nothing very major at all.
Thoracic stuff, wall squat, KB hip hinge, inch worm, press ups, SL box squat, TRX, Bulgarian squat, pull ups 3x5, BOSU, ladder drills. Some roll outs, a lil bit of core and stretching downstairs. Nothing very major at all.
Wednesday Mar 23, 2016 #
Running 29:05 [2] 4.55 km (6:24 / km) +85m 5:51 / km
ahr:140 max:159 shoes: GT1000 new
L foot has been feeling a bit off this week but wanted a little run before the weekend. Actually felt ok during the run, nice little loop from the gym to Arthur's Seat and through the bog.