Training Log Archive: Jo Shepherd

JK Long
Another fairly steady consistent run. The pace felt slower than previous days but navigation was pretty good in general.
1,2-good
3-bit hesitant (15secs)
4,5-ok
6-started to go to wrong knoll (5secs)
7-good
8-bit hesitant, could se control from ages away but wasnt confident it was mine
9-stayed low after crossing 2nd fence but then saw the fence crossing that wasnt mapped at no10, which was confusing (1min30secs)
10,(caught Alice)11,12,13,14-good
15-control well-hidden in marsh (30secs)
16-good
17-annoying started flying down the hill towards 18 then realised I had to come back up the hill to 17(grr... was winning W20 at this point) (1min30secs)
18,19,20,21,F-good
So about 4mins could have been saved again today. Not great but nothing awful.
So yeah pretty happy with my selection race results. Possibly the most consistent set of selection race results I've had in a few years, although of course there's still plenty of space to improve. 3rd overall in W20E at the JK.

C • races 1

JK Middle
Like with the sprint, finished feeling like Id had a good solid run. Was actually really happy with this race, as with all the selection races my primary aim was consistency so keeping the concentration up all way round on this course was really important, and I feel I managed this. Despite this, there were a few silly blips which I sorted pretty quickly, but should have probably avoided.
1,2-good
3-slightly too far right (5secs)
4-shows a second fastest split although I left 3 in slightly the wrong direction and lost a bit of height unnecessarily. (5secs)
5-ok
6-accidentally mistook a wrong depression for my attackpoint and then decided to do a quick relocation off the fence rather than faff around, which meant running further than I would have needed but was probably a safe option to ensure I didnt waste any more time (1min30secs)
7-got a bit off-line while avoiding some undergrowth which wasnt on the map, should have looked up sooner to see the best route (30secs)
8,9,10,11-ok
12-slightly overshot, was struggling to tell up from down on the map. (45secs)
13,14,15,16,17,18,19-ok
20-after the section of tapes around the unmapped pile of cut wood that they warned about at the start, I got stuck on a path going in the wrong direction and had to fight through some undergrowth to get back on plan. (50secs)
21,22,23,24,F-ok
Was actually pretty terrified the whole way round that I'd make a massive mistake and was just so relieved when I finished without anything to regret. I might have lost almost 4mins in total but still pretty happy with this run.

Event: JK 2011
 

JK Sprint
Felt well-prepared, kept in control and had what felt like a good solid run. The first part of the course had a lot of tiled paving and wearing swoops I was slipping about all over the place - quite unfortunate that it started raining before I went out.
1,2-ok
3-lost about 15secs going up a parallel wee path
4,5-ok
6-went right up to the edge of the building and got control from behind, lost 5secs
7,8-ok
9-since the elite maps show the short-cut section of path as coloured olive green, I went all the way round to this control. Think the other route (which I'm not sure if it is permitted or not but a lot of people took it) probably saved about 15-20secs.
10,11,12,13,14,15,16-ok
17-poor route choice,could have saved 5secs
18,19-ok
20-went the long way round, should have gone the more direct route but I saw my route and just went for it thinking I dont want to mess up on wee paths in undergrowth. Actually the other route looks simpler than I first thought and would have saved 15secs.
21,22,23,24,F-ok
So, turns out that what had felt like a good solid run could have probably still saved about 1min, mostly on route choice. Enjoyed it though.

Warm-up map

20min warm up,10min warm-down and lots of stretching. Good post-race recovery.

10x10seconds hill sprints, to get some more speed in the legs for the JK