Training Log Archive: Shminty

To start
From Finish

Bethecar Moor 9.4km (straight) M21L

Not much detouring on the straight line route, though ran a bit further through mistakes.

Good first three controls

no.4 Lost 2mins, somehow managed to read another marsh line in before the control and ended up on beyond the next marsh. Didn't take me long until I relsied what I'd done

no.7 Could see this big hill with crags on but just couldn't see where it was on the map, so just kept running. Eventually realsied it was behind the control and not beyond the control. If I'd used my compass more wisley I wouldn't have lost any time. Lost 2.30

no.13 was heading straight for it but was a bit hestitant and drifted round the control circle. Lost 30s

no.17 Lost 15secs in control circle

no.19 Last control and I overshot it. Way too far down and had to run back up. Didn't think I'd lost much time but turned out to be at least 30secs.

Total 5.45

Winner did 65, so without mistakes would have been just in front. Was a bit slow in the physcial parts, heather, tussachs in marshes and up the steep hills (especially in heather up hill). Lost 1min on the long leg (out of 14) just because I was going to slowly. However I was running good over the last km. So need to do some more terrain running and technique practise.

Warm up

Colomendy Green Course

Second ever event there, first I've been to, although was me who first suggested using it. Really rocky and quit physcial in parts of the wood. Made a slight mistake on no.8 which was straightforward but misread the map, lost between 1-2mins. When I realised I'd gone wrong I knew which way the control was in.

Forgot to take my control descriptions as there were none on the map but a aprt from no.5 when there was another control 10m away didn't have a problem. Just had to take a second glance at the map to check I was in the right place.

Felt slow going up the hills, basically start to 2 and 11-15, which I was a bit surprised at. But on the flat bits was feeling quick so maybe all this training is paying off, at least on the flat.

Was considering going up Moel Famau but decided I wanted to save something for tomorrow so ran along to Big Covert, which is for sale, hopefully the new land owner won't chop it all down or stop us using it for orienteering as its probaly the best area DEE have got.

Also a sign from the police saying tripwires had been found on the footpaths leading from Maeshafn (village next door), they thought to stop bikes. Though I reckon they would cause more harm to runners...

Anyway was careful and jogged around for a bit, on the way out again saw something which looked a bit like the end of a tripwire wrapped around the bottom of a large tree.

Walked a bit on the way back as left hamstring started feeling a bit tight again.

http://www.mapmyrun.com/route/gb/cholomendy/521647...

Early morning as going home for a week today.

Bike 6mins

Chest Press 27.5k x 10 x 3

Vertical Traction 37.5kg x 12 x 2

Leg Press 3?kg x 12 each leg

Hip Flexor 27.5kg x 12 x twice each side

Bike 6 mins

Steady run up the valley. was considering intervals but in th dark on a field muddier than normal wasn't needed.

Ran higher up than usual, to the next convenient turn which just happens to add an extra k in total. Only problem was left hamstring was tight on the way back so took short route back from the park.

Just passed over the 5.5k road when I heard a huge bang behind me. Decided to be nosy and ran back up to see a car speeding away and a lampost across the road further up, just after the corner. At that point I could see a line of cars desceding the hill before the corner. They just managed to break in time before hitting it (they couldn't swerve round it as cars were going up the hill in the unaffected lane). I thought someone would get out and try moving something that someone else was bound to hit but nobody did, just mearly waited until they could drive round it. Anyway I wasn't going to do anything as no doubt someone would have tried to run me down, and to be far it would have taken more than one person to lift it.

C • wow 1

jog across to bigham

Same hill intervals as 2 weeks ago, 80% followed by a sprint up half the hill. Tom came with as he couldn't go on the long run.

More breaks today than last time. 30secs after each rep, which seemed to fly by and then a 2 min break after the first 4.

Not quite as tough as last time but don't get me wrong this is still a really tough seesion. Was ahead of tom most of the time but he was feeling tired.

Preferred doing it in the light, as other times its been dark, as you can see the hole and lumps before you hit them so didn't affect momentum as much. Mud was a problem near to the path and was also leaning too far forward near to the top.

Probably ran this slightyl harder than intensity 3. Slowed a little on the way back but seemed to pick up the speed again after Bingham.

22.30 up
20.00 down

Slightly longer run on way back up the hill a bit.

Circuits

40 on 20 off