Training Log Archive: ShmintyIn the 7 days ending May 3, 2009:
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Sunday May 3, 2009 #
Running warm up/down 20:00 [2] 2.5 km (8:00 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 1:14:15 [5] 12.5 km (5:56 / km)
shoes: Inov8 RocLite 315 no.2
FCC Long
Bad run on Middle but going on previous years knew it was possible to at least pull up some places with a good run.
1. Spent the longest time ever trying to peel a map from the clump I picked up, was then hesitant running into control, seemed a lot further past the first depression than I was expecting.
2. Good route and strong running but then missed it when I got there, couldn't tell the difference between the vegetation mapped. saw reentrant further along and had to run back. 1.30mins
4+5 Hesitant just coming up to control circle.
15. Hit the next stream and had to come back. 15secs.
17. Too far right and a bit high. 15secs
21. Still felt good and pushed really hard. Cut through greenish forest when I should have gone round path cost me 10/15secs then ran behind control and had to come back round so another 10/15secs.
22. I could just about cope with the previous mistakes but the next was just crazy. Was looking on the wrong ditch, 20-30m from control. Went back to attackpoint then realised. Stupid. 2mins.
Bad run on Middle but going on previous years knew it was possible to at least pull up some places with a good run.
1. Spent the longest time ever trying to peel a map from the clump I picked up, was then hesitant running into control, seemed a lot further past the first depression than I was expecting.
2. Good route and strong running but then missed it when I got there, couldn't tell the difference between the vegetation mapped. saw reentrant further along and had to run back. 1.30mins
4+5 Hesitant just coming up to control circle.
15. Hit the next stream and had to come back. 15secs.
17. Too far right and a bit high. 15secs
21. Still felt good and pushed really hard. Cut through greenish forest when I should have gone round path cost me 10/15secs then ran behind control and had to come back round so another 10/15secs.
22. I could just about cope with the previous mistakes but the next was just crazy. Was looking on the wrong ditch, 20-30m from control. Went back to attackpoint then realised. Stupid. 2mins.
Saturday May 2, 2009 #
Running warm up/down 1:00:00 [2] 7.0 km (8:34 / km)
shoes: Inov8 RocLite 315 no.2
Orienteering 33:18 [5] 5.0 km (6:40 / km)
shoes: Inov8 RocLite 315 no.2
FCC Middle 4.6km 180m
4. Was going to use beg boundary as attackpoint but either didn't find the right one or the one on the map was too far up the track, so came in too high. 30secs
5. Hesistating, thought I was too far up track when I wasn't. 20secs
9. Punched wrong control but only realised on route to no.10, was coming out to far south on track. 1.20mins
12. Only started to feel like I could run properley but then ran within 5m of control without seeing it and massively overshot. 2.15mins
Not a good race. Although I didn't feel great or fast on first half wasn't that much slower than fastest.
4. Was going to use beg boundary as attackpoint but either didn't find the right one or the one on the map was too far up the track, so came in too high. 30secs
5. Hesistating, thought I was too far up track when I wasn't. 20secs
9. Punched wrong control but only realised on route to no.10, was coming out to far south on track. 1.20mins
12. Only started to feel like I could run properley but then ran within 5m of control without seeing it and massively overshot. 2.15mins
Not a good race. Although I didn't feel great or fast on first half wasn't that much slower than fastest.
Thursday Apr 30, 2009 #
Running 12:00 [2] 2.4 km (5:00 / km)
To physio and back.
Wednesday Apr 29, 2009 #
Orienteering 45:00 [3] 7.2 km (6:15 / km)
shoes: Inov8 RocLite 315 no.2
Tankersley 6.4km
Wasn't pushing hard as back was giving me a bit of pain. Trying not to make it worse for the weekend but doing something to help me get back to a decentish pace as well as getting back into the map reading. A few small mistakes, especially in the first few controls but then was pretty clean a part from 17 which I didn't have a good enough attackpoint and miss read map slightly.
Tom and danger caught me at 4/5 where there was an unmapped path. Lost Tom soon after and kept roughly same distance behind dave (but could only see him on the field legs) until 8 where I had to stop for shoelace.
Wasn't pushing hard as back was giving me a bit of pain. Trying not to make it worse for the weekend but doing something to help me get back to a decentish pace as well as getting back into the map reading. A few small mistakes, especially in the first few controls but then was pretty clean a part from 17 which I didn't have a good enough attackpoint and miss read map slightly.
Tom and danger caught me at 4/5 where there was an unmapped path. Lost Tom soon after and kept roughly same distance behind dave (but could only see him on the field legs) until 8 where I had to stop for shoelace.
Running 10:00 [3] 1.2 km (8:20 / km)
Little bit of a warm up and a slightly longer warm down.
Tuesday Apr 28, 2009 #
Running 25:00 [2] 4.75 km (5:16 / km)
Down to hallam then back through the park. Slowly increasing the speed on the way back.
Physio 1:00:00 [0]
Improvement on last week, but I already knew that. More relising and a couple of new exercises.
Running 15:00 [3] 3.0 km (5:00 / km)
Guess at time. Kept putting it off then it started pouring so got soaked just on the way to the gym.
Gym 35:00 [3]
6mins bike
3/4/4/4 mins (L9/9/9/10) Was only going to do a minute at the end but managed to keep going for an extra 3. Maybe wasn't working hard enough in the first ones again. 2mins rest between.
5mins bike
3/4/4/4 mins (L9/9/9/10) Was only going to do a minute at the end but managed to keep going for an extra 3. Maybe wasn't working hard enough in the first ones again. 2mins rest between.
5mins bike
Monday Apr 27, 2009 #
Circuits 1:00:00 [3]
45/15 doubles
felt really tough today after a few weeks away, couldn't managed side plank either side without a mini break.
felt really tough today after a few weeks away, couldn't managed side plank either side without a mini break.
Running 8:00 [2] 1.5 km (5:20 / km)
Stright from labs so only ran home.