Training Log Archive: ba-baIn the 7 days ending Apr 26, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
| ||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||
Tuesday Apr 26, 2011 #
Note
(rest day)
Long day traveling back. Managed to not drool on myself when I fell asleep on the ferry this time.
Slight Achilles pain in the left leg from Saturday onwards. Would be really sore to start with, but ease if I got up on my toes (which would suggest it's not tendonitis) and there'd be no pain buy the time I raced, or after. However, spotted a lump (about 3inches above the base of my heel) which isn't sore when squeezed. Maybe it's something to do with low-cut shoes (hurt more in x-talons than mudclaws). Think it needs some rest but I want to go running now I'm home!
Slight Achilles pain in the left leg from Saturday onwards. Would be really sore to start with, but ease if I got up on my toes (which would suggest it's not tendonitis) and there'd be no pain buy the time I raced, or after. However, spotted a lump (about 3inches above the base of my heel) which isn't sore when squeezed. Maybe it's something to do with low-cut shoes (hurt more in x-talons than mudclaws). Think it needs some rest but I want to go running now I'm home!
Monday Apr 25, 2011 #
12 PM
Running - Road warm up/down 5:05 [1] 1.07 km (4:45 / km)
shoes: X-talon 212 (1)
Orienteering race (JK Relay - Tyrella) 25:34 [5] ***** 3.8 km (6:44 / km) +80m 6:05 / km
ahr:176 max:210 spiked:9/12c shoes: X-talon 212 (1)
Ran 4.74
Ash sent me out about 15secs down on Alan Velecky of SO. I ran this race pretty much on the ragged edge of my O ability - and fell off once too often. I was in the lead at 1 but proceeded to stuff up 2 and 3 - with a bit of confidece I'd have got them easily - allowing Alan to lead by ~150m through to 6. Didn't see him through the village the proceeded to miss 45ses on #10 (went to wrong bush). Popped out of 11 to see him within 200m of me. Gunned the last 500m or so in an effort to catch but just missed out. a 50m-longer run in and who knows!
Pleased with half of the controls and mightily pissed off with 3 of them, grr, so close! Role on the British.
Ash sent me out about 15secs down on Alan Velecky of SO. I ran this race pretty much on the ragged edge of my O ability - and fell off once too often. I was in the lead at 1 but proceeded to stuff up 2 and 3 - with a bit of confidece I'd have got them easily - allowing Alan to lead by ~150m through to 6. Didn't see him through the village the proceeded to miss 45ses on #10 (went to wrong bush). Popped out of 11 to see him within 200m of me. Gunned the last 500m or so in an effort to catch but just missed out. a 50m-longer run in and who knows!
Pleased with half of the controls and mightily pissed off with 3 of them, grr, so close! Role on the British.
Sunday Apr 24, 2011 #
12 PM
Running - Road warm up/down 13:49 [2] 2.31 km (5:59 / km) +81m 5:05 / km
shoes: Muclaw 333 (3)
jogge out to the start with Dave, and a quick look at the postage stamp 'WU' map.
Orienteering race (JK Day3 - Slieve Croob) 1:22:47 [4] ***** 10.4 km (7:58 / km) +540m 6:19 / km
ahr:169 max:192 spiked:22/29c shoes: Muclaw 333 (3)
Ran: 12.35, 468m.
My Kind of area, but was expecting it to be tough to catch 5mins on Jonny Knedall, and 7 on Chris Heppenstall (2nd and 3rd after Tyrella).
Very few mistakes today, was just lacking a little in running strength after yesterday.
4 - picked a loopier RC to avoid the marsh, Bannanaed at the end (20s)
Hesitant on 6&7 ensuring I didn't miss.
14 - got a bit thrown before the feature - small bannana, 20s
17 - missing X-ing point on map as it was obscured by the circle for number 18, so thought it was the one further up the wall on the map. Consequently I dropped too low. Frustrating as must have been very close to the kite when naving using the contours. 3mins lost
26 - Last control on the fell. Poor bearing, just ran around it a bit, was just about to start panicking before I found it. 30s.
All in all a good run. 3rd on the day, 9.5mins down on Welly who nailed it. Dragged myself up to 3rd overall, 26secs ahead of Chris Hepenstall and <3mins behind Jonny Kendall over both days.
My Kind of area, but was expecting it to be tough to catch 5mins on Jonny Knedall, and 7 on Chris Heppenstall (2nd and 3rd after Tyrella).
Very few mistakes today, was just lacking a little in running strength after yesterday.
4 - picked a loopier RC to avoid the marsh, Bannanaed at the end (20s)
Hesitant on 6&7 ensuring I didn't miss.
14 - got a bit thrown before the feature - small bannana, 20s
17 - missing X-ing point on map as it was obscured by the circle for number 18, so thought it was the one further up the wall on the map. Consequently I dropped too low. Frustrating as must have been very close to the kite when naving using the contours. 3mins lost
26 - Last control on the fell. Poor bearing, just ran around it a bit, was just about to start panicking before I found it. 30s.
All in all a good run. 3rd on the day, 9.5mins down on Welly who nailed it. Dragged myself up to 3rd overall, 26secs ahead of Chris Hepenstall and <3mins behind Jonny Kendall over both days.
Saturday Apr 23, 2011 #
12 PM
Running - Road warm up/down 22:41 [2] 4.23 km (5:22 / km) +7m 5:19 / km
ahr:153 max:185 shoes: X-talon 212 (1)
Good warm-up at Tyrella. Left Achillies was pretty sore to begin with, but much better by the time I got to the start.
Orienteering race (JK Day2 - Tyrella South) 1:34:53 [4] ***** 10.9 km (8:42 / km) +260m 7:47 / km
ahr:169 max:179 spiked:15/29c shoes: X-talon 212 (1)
Ran 13.33 km (87m climb?)
Today when I was Orienteering, I was doing so well. However, there were times (i.e. 50% of the time) where I was being a bit daft.
Fairly clean through to 5 - was being hesitant to ensure minimisation of time loss. Bannanaed pretty spectacularly enroute to 2, but thankfully came across a massive fence. This told me to remain in contact.
6 - Hesitant in Circle, 30secs
7 - no plan, no contact once I lost sight of fence. 2/2.5mins
11 - poor bearing out of 10. Thankfully caught myself before making a catastrophic parallel error. 40/50secs
12+15 - small overshoots. Better line into circle needed. 15 and 25 secs.
23 - Again little planning. 1min
24 - Parallel error on stiles (one was on top of a hill, the other in a valley!) 3mins.
I was now really tired and the slog to 25 and around the last few controls was an effort!
27 - no plan! 1min
28 - Wrong Knoll! 40secs.
Reckon I lost about 9min in all, which was frustrating as some bits I was going really well! Everyone has some red sections in WinSplits though
4th overall, a large chunk (5mins) off the podium, 12 mins off the winner (Chris Mitchell)
Today when I was Orienteering, I was doing so well. However, there were times (i.e. 50% of the time) where I was being a bit daft.
Fairly clean through to 5 - was being hesitant to ensure minimisation of time loss. Bannanaed pretty spectacularly enroute to 2, but thankfully came across a massive fence. This told me to remain in contact.
6 - Hesitant in Circle, 30secs
7 - no plan, no contact once I lost sight of fence. 2/2.5mins
11 - poor bearing out of 10. Thankfully caught myself before making a catastrophic parallel error. 40/50secs
12+15 - small overshoots. Better line into circle needed. 15 and 25 secs.
23 - Again little planning. 1min
24 - Parallel error on stiles (one was on top of a hill, the other in a valley!) 3mins.
I was now really tired and the slog to 25 and around the last few controls was an effort!
27 - no plan! 1min
28 - Wrong Knoll! 40secs.
Reckon I lost about 9min in all, which was frustrating as some bits I was going really well! Everyone has some red sections in WinSplits though
4th overall, a large chunk (5mins) off the podium, 12 mins off the winner (Chris Mitchell)
Friday Apr 22, 2011 #
Event: JK 2011
2 PM
Warm up/down 10:00 [2]
shoes: X-talon 212 (1)
Orienteering - Urban race 16:49 [4] **** 2.4 km (7:00 / km) +60m 6:14 / km
spiked:21/28c shoes: X-talon 212 (1)
Wasn't expecting much from this. Although I'd managed some sprintO tech, I knew I didn't really have the leg speed required. I enjoyed myself and felt suitably challenged!
1st section, I was just really hesitant with no flow. Main problems: Slight hesitation on 1, an in-opportune RC (north) but managed to spot the gap to 2 (although missed the crossable wall - these were very difficult to see!), and bollocksed up #3 going south then north! Number 6 - very hesitant into 5, but didn't notice the big gap leaving it (the circle was cut on the way in, but not on the optimum route out - odd planning). As such I ran all the way around to the north - lost 30secs to Ash here.
2nd section - much better on the longer running legs and managed to drag myself up to 40th (50th with Juniors). Was tiring towards the end - little speed endurance.
about 5 places down on last year's sprint if memory serves, but fairly happy.
1st section, I was just really hesitant with no flow. Main problems: Slight hesitation on 1, an in-opportune RC (north) but managed to spot the gap to 2 (although missed the crossable wall - these were very difficult to see!), and bollocksed up #3 going south then north! Number 6 - very hesitant into 5, but didn't notice the big gap leaving it (the circle was cut on the way in, but not on the optimum route out - odd planning). As such I ran all the way around to the north - lost 30secs to Ash here.
2nd section - much better on the longer running legs and managed to drag myself up to 40th (50th with Juniors). Was tiring towards the end - little speed endurance.
about 5 places down on last year's sprint if memory serves, but fairly happy.
Thursday Apr 21, 2011 #
9 PM
Running - Road 20:02 [2] 3.9 km (5:08 / km) +4m 5:07 / km
slept:5.0 shoes: Adidas Kanadia TR3
Jog out from the bungalow with Daverams after a long day travelling. Nowt exciting, 10mins up the A2 then back as it was dark.
Wednesday Apr 20, 2011 #
Note
rhr:42 slept:7.5 weight:72kg
Why is it when I have nothing to do I wake at 8.30, when I have(had) things to do I could lie in bed all day?
Legs not up for it but should do something later ahead of tomorrow's boat-induced inactivity.
Legs not up for it but should do something later ahead of tomorrow's boat-induced inactivity.
4 PM
Running - Road 24:43 [2] 4.85 km (5:06 / km) +114m 4:34 / km
shoes: New Balance M849
Looped via Crookes and Crookesmoor to Walkley; Back. Found an ice-cream van garage (don't tell malley!) and saw Andy Cox and RichW.
sluggish.
sluggish.
Orienteering - Urban 22:29 [3] *** 4.12 km (5:27 / km) +104m 4:51 / km
spiked:16/25c shoes: New Balance M849
3 sets of some sprintervals in Walkley, jibbed quite a bit due to nettles/boring park running. Finding it quite difficult to pick things up on the 1:5k map, but some simple daft mistakes. Last year I got a pretty good result (for me) in the JK sprint, this year I'm going to have to work very hard to fend off Ash and Dan and the likes.