Training Log Archive: ShmintyIn the 31 days ending May 31, 2016:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday May 31, 2016 #
Running 15:05 [2] 2.81 km (5:22 / km)
shoes: Brooks Cascadia 5
Drills 20:00 [1]
Running 11:21 [5] 4.0 km (2:50 / km)
shoes: Asics
73, 69, 68, 69, 68, 68, 68, 68, 66, 64
Running 3:40 [2] 0.8 km (4:35 / km)
shoes: Spikes
Running 1:30 [5] 0.4 km (3:45 / km)
shoes: Asics
Running 14:50 [2] 2.89 km (5:08 / km)
shoes: Brooks Cascadia 5
Monday May 30, 2016 #
Running 1:01:11 [2] 13.64 km (4:29 / km)
Running 19:15 [2] 4.01 km (4:48 / km)
shoes: Brooks Cascadia 5
Sunday May 29, 2016 #
Running 15:18 [2] 3.07 km (4:59 / km)
shoes: Brooks 4
Running 37:54 [4] 10.45 km (3:38 / km)
shoes: Brooks 4
90s jog
Running 17:35 [2] 3.55 km (4:57 / km)
shoes: Brooks 4
Saturday May 28, 2016 #
Running 1:40:28 [2] 17.8 km (5:39 / km)
shoes: Inov8 X-talon 212
With Dave, Nic and Tom
Cycling 35:00 [2]
Cycling 10:00 [4]
Friday May 27, 2016 #
Running 1:01:56 [2] 13.57 km (4:34 / km)
shoes: Brooks Cascadia 5
Strength and Conditioning 30:00 [1]
Thursday May 26, 2016 #
Running 10:00 [2] 2.0 km (5:00 / km)
shoes: Brooks 4
Running 12:00 [3] 2.9 km (4:08 / km)
shoes: Brooks 4
Running 9:00 [4] 2.7 km (3:20 / km)
shoes: Brooks 4
Running 5:08 [5] 1.75 km (2:56 / km)
shoes: Brooks 4
At MMU in Crewe.
3 mins (@ 1 degree incline) at each kph between 13kph and 20kph and managed 2.08 at 21kph before stopping. Overall an improvement although not as much as expected.
Running 15:00 [2] 3.0 km (5:00 / km)
shoes: Brooks 4
Running 20:01 [2] 4.01 km (5:00 / km)
shoes: Brooks Cascadia 5
Wednesday May 25, 2016 #
Running 1:00:29 [2] 12.92 km (4:41 / km)
shoes: Brooks Cascadia 5
Tuesday May 24, 2016 #
Running 1:00:53 [2] 12.21 km (4:59 / km)
shoes: Brooks Cascadia 5
Monday May 23, 2016 #
Running 14:12 [2] 2.28 km (6:14 / km)
shoes: Inov8 X-Talon 190 no.3
Running 14:24 [5] 3.52 km (4:05 / km)
shoes: Inov8 X-Talon 190 no.3
Running 5:03 [2] 0.9 km (5:37 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 32:18 [2] 3.81 km (8:29 / km)
shoes: Inov8 X-talon 212
Running 9:57 [2] 1.66 km (6:00 / km)
shoes: Inov8 X-talon 212
Sunday May 22, 2016 #
Running 9:46 [2] 1.75 km (5:35 / km)
shoes: Brooks Cascadia 5
Running 5:09 [4] 1.13 km (4:33 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 13:38 [5] 3.7 km (3:41 / km) +20m 3:35 / km
shoes: Inov8 X-Talon 190 no.3
Jesenik
MC 14th
+38s
Tried a more cautious strategy but didn't seem to make any difference with 2 10-15s routechoice mistakes.
Running 15:23 [2] 2.48 km (6:12 / km)
shoes: Brooks Cascadia 5
Running 12:00 [2] 2.3 km (5:13 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 16:11 [5] 3.5 km (4:37 / km) +130m 3:54 / km
shoes: Inov8 X-Talon 190 no.3
Priessnitz
46th
+2.29
Hard to take a performance like this when you invest so much effort. Have to accept that I wasn't well enough prepared for a race like this. Live and learn.
Running 8:41 [2] 1.15 km (7:33 / km)
shoes: Brooks Cascadia 5
Running 20:12 [2] 3.89 km (5:12 / km)
shoes: Brooks Cascadia 5
Saturday May 21, 2016 #
Running 8:14 [2] 1.58 km (5:13 / km)
shoes: Brooks Cascadia 5
Running 1:57 [2] 0.34 km (5:44 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 5:13 [5] 1.29 km (4:03 / km)
shoes: Inov8 X-Talon 190 no.3
Similar to final tomorrow but not quite so many contours.
Running 8:59 [2] 1.54 km (5:50 / km)
shoes: Inov8 X-Talon 190 no.3
Running 6:13 [2] 1.16 km (5:22 / km)
shoes: Brooks Cascadia 5
Friday May 20, 2016 #
Running 21:52 [2] 4.3 km (5:05 / km)
shoes: Brooks Cascadia 5
Thursday May 19, 2016 #
Running 15:54 [2] 3.46 km (4:36 / km)
shoes: Brooks 4
Running 1:24 [2] 0.28 km (5:00 / km)
shoes: Asics
Orienteering 13:38 [5] 4.11 km (3:19 / km)
shoes: Asics
Vidnava
3 reps round course Liz planned.
1-5 3.36
5-11 5.13
11-19 4.47
Had a public announcement system all over the town which they were playing music through, followed by some boring chat.
Running 15:10 [2] 2.85 km (5:19 / km)
shoes: Asics
Wednesday May 18, 2016 #
Running 31:26 [2] 6.26 km (5:01 / km)
shoes: Brooks Cascadia 5
Strength and Conditioning 30:00 [1]
Tuesday May 17, 2016 #
Running 14:39 [2] 2.8 km (5:14 / km)
shoes: Brooks Cascadia 5
Drills 20:00 [1]
Running 5:18 [5] 2.0 km (2:39 / km)
shoes: Asics
400, 1000, 200, 200, 200
61, 2.48, 30, 30, 29
1km - 34, 34, 34, 33, 33 (from memory) - new 1k pb but feel like I can go a bit quicker.
Some wind but not as bad as last week.
Running 16:45 [2] 3.1 km (5:24 / km)
shoes: Brooks Cascadia 5
Monday May 16, 2016 #
Drills 14:00 [1]
Running 39:43 [2] 8.02 km (4:57 / km)
shoes: Brooks Cascadia 5
Sunday May 15, 2016 #
Orienteering 15:02 [2] 2.57 km (5:51 / km)
shoes: Inov8 X-talon 212
Running 5:30 [2] 1.3 km (4:14 / km)
shoes: Inov8 X-talon 212
Orienteering 8:53 [5] 2.23 km (3:59 / km) +65m 3:29 / km
shoes: Asics
Orienteering 9:41 [5] 2.16 km (4:29 / km) +55m 3:59 / km
shoes: Inov8 X-talon 212
Park/Woods
Nice to do a non urban sprint on a decent map! Good fun.
Running 6:22 [2] 1.12 km (5:41 / km)
shoes: Inov8 X-talon 212
Orienteering 6:53 [5] 1.67 km (4:07 / km) +45m 3:38 / km
shoes: Inov8 X-talon 212
2-10.5 on reserve course
Running 14:53 [2] 2.29 km (6:30 / km)
shoes: Inov8 X-talon 212
Saturday May 14, 2016 #
Running 14:43 [2] 2.75 km (5:21 / km)
shoes: Inov8 X-talon 212
Running 4:14 [3] 1.03 km (4:07 / km)
shoes: Inov8 X-talon 212
Running 5:13 [2] 0.72 km (7:15 / km)
shoes: Inov8 X-talon 212
Orienteering 9:14 [5] 2.2 km (4:12 / km) +70m 3:37 / km
shoes: Inov8 X-talon 212
'Qualifier'
A lot hillier than I remember. First half downhill. Then back up, 70m. Fairly straightforward nav. Wierdly pace was same in first and second half.
Running 5:02 [2] 0.73 km (6:54 / km)
shoes: Inov8 X-talon 212
Orienteering 12:19 [5] 2.76 km (4:28 / km) +100m 3:47 / km
shoes: Inov8 X-talon 212
Scrappy.
Running 23:14 [2] 3.9 km (5:57 / km)
shoes: Inov8 X-talon 212
Warm down course
Friday May 13, 2016 #
Running 32:02 [2] 6.21 km (5:10 / km)
shoes: Brooks Cascadia 5
Thursday May 12, 2016 #
Running 15:17 [2] 2.89 km (5:17 / km)
shoes: Brooks Cascadia 5
Drills 15:00 [1]
Running 5:55 [4] 1.66 km (3:34 / km)
shoes: Asics
Running 13:16 [5] 4.6 km (2:53 / km)
shoes: Asics
6x100m
2.59
2.57
2.54
2.56
~15s for 100s
Aim was 2.55s for first 3 and a bit quicker on last. So a bit off but there was a fair wind blowing across the track which was a bit frustrating as the reason I'm making an effort to go to this track is for some consistency.
At least this week calves felt normal for the 100s. In hindsight probably didn't push as hard in the session as last weeks 600s, not sure if that is a good or a bad thing.
Also made more mistakes on the o planning this week. Need to work out a way of comparing performances on these sessions.
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: Brooks Cascadia 5
Wednesday May 11, 2016 #
Running 41:24 [2] 8.04 km (5:09 / km)
shoes: Brooks Cascadia 5
Felt a lot more lively in 100+ mile weeks.
Strength and Conditioning 30:00 [1]
Tuesday May 10, 2016 #
Running 17:04 [2] 3.44 km (4:58 / km)
shoes: Brooks 4
Running 1:05 [2] 0.19 km (5:42 / km)
shoes: Inov8 X-talon 212
Orienteering 17:46 [5] 4.96 km (3:35 / km)
shoes: Inov8 X-talon 212
Ran faster than previously which is no real surprise. Couldn't get to #12 as they were demolishing the old pub so add another 20s for that. Also took the shortest way to 14 now I know there is a gap but surprisingly was only 4s quicker. Dry underfoot.
02/03/13 19.03 5.03km 3.47m/km (L5)
27/10/13 20.58 5.08km 4.08m/km (L4)
07/12/14 20.10 5.17km 3.54m/km (L4)
08/02/15 18.47 5.08km 3.42m/km (L5)
11/05/16 17.46 4.96km 3.35m/km (L5) (+20s for #12)
1. 19
2. 39
3. 29
4. 1.02
5. 1.50
6. 42
7. 34
8. 28
9. 42
10. 39
11. 21
12. 28
13. 1.03
14. 28
15. 40
16. 27
17. 24
18. 52
19. 24
20. 10
21. 1.16
22. 42
23. 23
24. 25
25. 22
26. 21
27. 1.08
28. 25
F. 4
Running 14:35 [2] 2.53 km (5:46 / km)
shoes: Inov8 X-talon 212
Running 11:05 [2] 2.04 km (5:26 / km)
shoes: Inov8 X-talon 212
Orienteering 20:00 [3] 3.5 km (5:43 / km)
shoes: Inov8 X-talon 212
Running 13:10 [2] 2.22 km (5:56 / km)
shoes: Inov8 X-talon 212
Running 6:57 [2] 1.24 km (5:36 / km)
shoes: Brooks 4
Orienteering 16:00 [4] 3.57 km (4:29 / km)
shoes: Brooks 4
Not sure I got anything out of this. Tired + slippy + a lot of traffic. Also managed to run round loop at end wrong way.
Monday May 9, 2016 #
Running 1:00:52 [2] 9.46 km (6:26 / km)
shoes: Inov8 X-talon 212
Sunday May 8, 2016 #
Running 16:20 [2] 3.4 km (4:48 / km)
shoes: Brooks 4
Orienteering 17:55 [4] 4.5 km (3:59 / km)
shoes: Asics
Straightforward. Took sprint map from Sweden to keep mind active.
Running 15:40 [2] 2.83 km (5:32 / km)
shoes: Brooks 4
Running 16:13 [2] 3.08 km (5:16 / km)
shoes: Brooks 4
Running 2:49 [2] 0.53 km (5:19 / km)
shoes: Inov8 X-talon 212
Orienteering 8:58 [5] 2.36 km (3:48 / km)
shoes: Inov8 X-talon 212
Been a while. Still as good as ever.
Extra barriers for extra challenge.
Running 2:22 [3] 2.63 km (54 / km)
shoes: Inov8 X-talon 212
Running 14:29 [2] 2.63 km (5:30 / km)
shoes: Brooks 4
Saturday May 7, 2016 #
Running 15:16 [2] 3.29 km (4:38 / km)
shoes: Brooks 4
Running 2:15 [2] 0.5 km (4:30 / km)
shoes: Asics
Orienteering 13:56 [5] 3.96 km (3:31 / km)
shoes: Asics
Race 1
Straightforward, took a few poor routes. Lots of black green.
Running 15:10 [2] 2.81 km (5:24 / km)
shoes: Asics
Running 11:19 [2] 2.11 km (5:22 / km)
shoes: Asics
Orienteering 13:22 [5] 3.5 km (3:49 / km)
shoes: Asics
Much more technical than first race. First 7 control in most complex bit and managed to lose 15s on both first 2. Then got into the rhythm. Also managed to find an extra gear in last few controls.
Running 4:22 [2] 0.85 km (5:08 / km)
shoes: Asics
Running 12:17 [2] 2.26 km (5:26 / km)
shoes: Brooks 4
Friday May 6, 2016 #
Running 20:49 [2] 4.07 km (5:07 / km)
shoes: Brooks 4
Strength and Conditioning 30:00 [1]
Running 10:41 [2] 2.05 km (5:13 / km)
shoes: Brooks 4
Orienteering 5:50 [2] 1.16 km (5:02 / km)
shoes: Brooks 4
On my way to Leicester.
Intended this to be at hard pace but legs feeling dead after yesterday. First time for ages I've had that feeling.
Running 4:27 [2] 0.88 km (5:03 / km)
shoes: Brooks 4
https://www.google.co.uk/webhp?sourceid=chrome-ins...
Running 1:51 [2] 0.35 km (5:17 / km)
shoes: Brooks 4
Orienteering 12:05 [2] 2.29 km (5:17 / km)
shoes: Brooks 4
Boring map but had added lots of barriers to make it a bit more interesting.
Running 2:39 [2] 0.52 km (5:06 / km)
shoes: Brooks 4
Thursday May 5, 2016 #
Running 13:41 [2] 2.62 km (5:13 / km)
shoes: Brooks 4
Drills 19:00 [1]
Running 5:38 [4] 1.6 km (3:31 / km)
shoes: Asics
Running 10:00 [5] 3.6 km (2:47 / km)
shoes: Asics
Aiming for 1.40 average. 3 mins off.
Plus took some sprint maps and immediately after each rep drew routes for ~6 controls.
1.40
1.39
1.39
1.40
1.40
1.43
Was a little windy between 250-400 and seemed a bit stronger on the last one although maybe that was the tired legs talking. Ran 31/64 for first rep 200/400 which was too quick so backed off a bit on the last 200. Reps 2-5 was 33/34 so more even.
Intention was then to do 4x100m. Did 1 and started 2 but calves were cramping so bailed.
Running 15:00 [2] 2.66 km (5:38 / km)
shoes: Brooks 4
Wednesday May 4, 2016 #
Running 38:38 [2] 7.82 km (4:56 / km)
shoes: Brooks 4
Running 21:41 [2] 4.29 km (5:03 / km)
shoes: Brooks Cascadia 5
Running 2:43 [2] 0.43 km (6:19 / km)
shoes: Oroc 280 no.3
Orienteering 28:50 [3] 4.69 km (6:09 / km)
shoes: Oroc 280 no.3
Bit odd as the last event here was only 2 months ago.
Brain needs extra training so as well as doing the actual course took another map of a sprint race from Norway last week. So as well as executing the current control in Delamere had to plan the next leg in delamere and the corresponding leg on the extra map. Worked well as the Delamere course was more like a control pick so the session felt intense. Had to stop a couple times at controls to plan even at a relatively steady speed.
Tuesday May 3, 2016 #
Note
Training and racing over last month has been going well and felt like I was improving and increasing consistency. Physically felt good this weekend but now in the process of working out why it fell apart technically.
Qualifier
Lost too much time in first section. Could have pulled it back in campus like section but not fluid enough. Then so occupied thinking about whether I could cross marsh lost focus on what I should have been doing and missed short leg.
Relay
Started really well and made contact with the back of the chasing group which started 30s ahead. But then didn't set map properly running through run through, ran a few metres in wrong direction, stopped, checked compass, corrected, caught Swiss guy i'd been with for a few controls and then punched wrong gaffle. Started running to next control, didn't make sense then realised what I'd done.
Running 1:00:02 [2] 11.36 km (5:17 / km)
shoes: Brooks 4
Running 31:30 [2] 6.64 km (4:45 / km)
shoes: Brooks 4
Monday May 2, 2016 #
Running 18:26 [2] 3.74 km (4:56 / km)
shoes: Brooks 4
Running 10:08 [2] 2.0 km (5:04 / km)
shoes: Brooks 4
Running 4:59 [4] 1.38 km (3:37 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 16:50 [5] 4.5 km (3:44 / km)
shoes: Inov8 X-Talon 190 no.3
Sprint Relay
Trzebnica - Rynek
Team 2
Jess - Me - Dave - Hollie
Went out in 15th, 45s down on leaders but with a string of people over that time.
A part from having to stop to find start triangle on map flowed really well through first 9 controls. No splits at time of writing but had gained 10s on leaders by number 9 looking at tv footage (probably due to slightly shorter gaffle. At this point was also just behind Russian who finished 4th, 5s behind 2nd... Followed him through a gate on way to 10 then realised it wasn't route I was planning on taking, looked at map but couldn't see a way through to control on this route. So turned around and went my planned route. Probably lost 15s+ due to mistake + worse routechoice.
There was a map flip on run through. Not sure how but got map 90 degrees wrong way round when I turned over. Started running wrong way to next control but realised quickly and corrected. But in my haste to catch the swiss guy I'd been with didn't look at control circle properly and punched wrong control. Got half way to next control thinking something seemed a bit odd before realising.
http://worldcup2016.pl/live-center/
http://livestream.com/accounts/8712572/events/5293... from 26.35
http://liveresultat.orientering.se/followfull.php?... 2
Running 12:36 [2] 2.22 km (5:41 / km)
shoes: Brooks Cascadia 5
Sunday May 1, 2016 #
Running 9:43 [2] 1.8 km (5:24 / km)
shoes: Brooks 4
Running 5:08 [3] 1.11 km (4:37 / km)
shoes: Inov8 X-Talon 190 no.3
Orienteering 13:45 [5] 3.5 km (3:56 / km)
shoes: Inov8 X-Talon 190 no.3
Qualifier
Men A Heat
Disqualified
Bad route for 2, no real plan for 3 and so made a mistake. Not straight enough on 5, missed shortest (+10s) route on 9.
Then so occupied thinking about whether I could cross marsh lost focus on what I should have been doing and missed short leg.
From memory I have never come across an uncrossable marsh in sprint racing. Really wasn't sure whether marsh was crossable but decided that the line round it wasn't thick enoguh. In hindsight I know if the marsh has a line then it is uncrossable but there seems to be some disagreement over whether it was thick enough on the map and even if they used the right marsh symbol... In fact it wasn't much quicker to go through the marsh. I got to the edge of it to find it more like a pond but just jumped in, sinking up to my waste.
So ultimately could have been dsq for 2 things in this race.
Running 12:03 [2] 1.93 km (6:15 / km)
shoes: Brooks Cascadia 5
Running 10:21 [2] 1.65 km (6:16 / km)
shoes: Brooks Cascadia 5
Running 10:21 [4] 1.65 km (6:16 / km)
shoes: Asics
Orienteering 14:05 [5] 3.8 km (3:42 / km)
shoes: Asics
After morning wasn't really in the mood to run this but as the time approched I was feeling more up for it.
Better than morning but was losing up to 5s on a lot of controls. 2 poorer routes which cost a few more seconds. Had a plan on every leg but need bit more detail to smooth out these smaller mistakes.
Running 15:06 [2] 2.7 km (5:36 / km)
shoes: Brooks Cascadia 5