Training Log Archive: IanW

Event: HH Ashridge
 

HH Regional at Ashridge. M21S because of the ankle, didn't think any further would be wise. Last time I was at Ashridge 3 years ago, I remember it being very fast, runnable woodland - and if anything today it was faster with less bracken and the bramble growth being lower.

Had a couple of aims for the race:

#1 See how hard I could push myself/the ankle at the moment, and with Ollie supposedly starting 2 mins behind wanted to see how long I could hold him off

#2 Have a complete plan for the control after the one I was going to, i.e. always be at least a control ahead in my thoughts

Well #1 went very well, but affected the second aim on a few too many occasions. I still don't read ahead enough, even though I often have the opportunity to. On the longer legs I did look ahead - I think generally I need to force myself to look at the map more often, it's almost like I'm oversimplifying things...

Only a couple of mistakes, to #3 was quite hesitant as distance judgement wasn't quite right (1:15 map) 30secs lost. #6 was lazy as didn't want to cross big ravine again, went up to path and then was too far south, picked up the wrong earthbank which I couldn't see as map was folded too close, realised (a) direction was wrong, (b) was next to rough open when shouldn't have been and (c) there's a big path... about 1min gone. Couple of other curvy routes which could have been better...

When we left I had a 3 minute lead at the top of the results... and managed to have that lead reduced by just 2 seconds - think that's my first "proper" course win :)

C • I don't think you had to worry... 1

Before and after the run, former to loosen up the ankle, latter just before my entire left leg seized up...

M21S - Splits

vs Corpus, won first match 15-8 against the better pair, played quite well, second match eventually won 15-12 from 12-7 down, I was rubbish in that one. Ankle fine though :)

Hadn't been to Rayleigh Park before so after Outreach went up there. Most of it is currently a continuous marsh, but there is enough detail in parts to make for a very good sprint course. Had a little jog along the road to find another park - Louie Memorial - which has some rather scrappy-looking woodland at the bottom of the hill...

OUCCC Intervals session in the Parks. 5 x 1 minute with diminishing recovery (60,45,30,15), 3 minute recovery, 10 mins, 3 min recovery, then 5 x 1 minute as before. Paced it so I could complete the session, didn't feel I was going particularly fast but that's not too surprising. tried to run parts on the grass, shin seemed to be telling me something :( but think part of that is muscle imbalance - left calf needs some good stretching. Tomorrow and Thursday off running I think. Covered 2.2km in the 10min rep

Badminton at MCS, there's a match on Friday so wanted to see how the ankle coped before then. Wasn't moving completely freely but had enough range of motion to be able to play