Training Log Archive: Rich

Woke up this morning aching like hell so spend a good 20 minutes stetching. By the end I could touch the floor with my hands again without bending my knees; was good enough for me.

Concorde Chase - Yateley Heath and Minley Woods - Black Course M21L

After yesterdays dissaster I needed a solid run to get my confidence, which I think I got despite realising I had forgot my compass in the -2 start box; too late though had to run without it - left in my coat pocket which Amy had took back to the car with her ten minutes earlier.

Nothing spectacular, a few misses.
#7 I was too far right on a short leg through green. I knew this and corrected myself. I hit a thicket which I thought was the one I was looking for so ran all the way around it and no control, the was a smaller thicket right next to it and ran all the way around that also despite knowing that it would be on that one either - I was right. I came out the green and into the open forest and saw another thicket equal in size to the first one a further 20m along; there was the control - A compass my have helped on this one though.
#13 A difficult leg through green with rhodis everywhere. I must have been iwithin 20m of the control but saw a path which turned out in the end to be unmapped - I though it was one further on so though I had overshot. Found the control 2mins later.
#19 Overshot by 20m so not too bad.

Also lost some time on #6 and #8 by taking poor routes/ poor route execution but hit the controls fine.

Normal stuff

Black - Splits

Event: British Night O Champs
 

British Night Champs - Mychett

What a big steamy pile of poo this was. I started okish losing bits of time on a few controls but didn't feel I was orienteering that great. By the point where we turned the map over at #13 (3.9km in) I had lost in the region of 4:30 mins. I lost time here and there on a few more legs but on the way to 21 started to struggle to focus on the map; it was a bit of a white blur in the centre where I focussed. I thought at first this was my touch reflecting but it got worse and worse as the course went on; my speed was slowing also. I lost around 10-12mins in the last 2.5km mainly due to this.

Not quite sure why it happened. Maybe it was dehydration? Maybe tiredness? Think I should go to the optisions anyway to get myself checked over; I haven't been in many years. My average heard rate shows I wasn't running as hard as I should be in a race.

My headlight died between finishing and download (~10mins); I think I must have over charged it. Lucky then that I finished when I did.

WU: Was running a bit late so had to run at a steady pace to the start. Had two minutes to finish with a few dynamic stretches before starting.

WD: Gentle jog back from the finish.

M21L - Splits

Day off training and well needed I think. Going to the big match at Pride park this evening anyway so no time; come one you Reds!!!!

Sutton Harriers Lactate session

4 x 400m with 45s recovery after each:
1:17 - 155/172
1:21 - 166/174
1:20 - 165/177
1:21 - 167/179

Then after the final 45s recovery 1 x 2.4km: 9:12 - 177/183

Followed by another 4 x 400m with 45s after each:
1:25 - 167/178
1:24 - 166/177
1:25 - 168/179
1:22 - 169/178

Then after the final 45s recovery another 1 x 2.4km: 9:33 - 174/179

Followed by a final 4 x 400m with 45s after each:
1:26 - 165/175
1:22 - 167/179
1:22 - 168/177
1:22 - 167/181

Didn't push as hard as I could have tonight as I'd like to do well at the BNC on Saturday. However, I was feeling pretty knackered anyway so could have gone that much faster particularly on the 2.4k's.

Steady run to the school and then down to Oddicroft lane for the intervals sesh. Included some of the normal WU routine towards the end.

Steady run and jog back home from intervals.

LEI Winter Night League event at Beacon Hill

It was cold and wet but Beacon Hill is a nice (mostly) and quite a technical area at night. Took it steady and to get it right (mostly). Just two small misses at 12 (~20s) where I was around 10m to the side of the control (only using small controls for the event) and 13 where I stopped short not realising I hadn't crossed path I though I had (~45s). I lost a bit of time on #2 also but that was because a new fence had been constructed on my route which we hadn't been tolled about; I realised this those so only lost some time through hesitation.

Route Gadget:
http://www.leioc.routegadget.co.uk/leioc/reitti.cg...

Jog to and from the start/ finish.

Notts AC Intervals at the Embankment

4 x 1,500m with 2mins rest between:

5:11 - 173/184
1:32 - 167/184 - Moved up a group so had less rest.
5:13 - 180/187
1:55 - 161/187
5:18 - 180/186
1:57 - 158/186
5:22 - 179/187

Maybe the cold has not quite fully passed or maybe I've lost some speed over the last month with limited training. Either way my times were a bit slower than normal.

Normal stuff with some stretching at the end.

Take a rest day to ease back into training. Ankle feeling a little sore today; probably from when I went over on it yesterday and all the mud.