Training Log Archive: TimM

JHI's updated. Also weighed myself.

C • weight 6

Recovery around the meadows with Will and Jonny.

Rolling
10 push ups
10 TRX rows
10 crunches
10 goblet squat
10 hinges
2 x 6+6 monster band walk
2 x 6+6 sl squat
Body extension things
10 box jumps
Ladder drills
Hurdle jumps
SL dot jumps
4 x 8 deadlift (40kg)
20 pull-ups.
Easier session tonight without the circuit at the end, looking forward to seeing an improvement in the pull ups, waiting to hit the steep curve.

Warming up with the England boys. Was very surprised to see how spread out first leg had become, then when the second legs came it became clear we had a huge mountain to climb.

It was a Scottish top 4 after 2nd leg: Sasha and Dan sent out a couple of minutes before Tam and Andrew. A couple of minutes after them the English came in. Ali sent out a few metres ahead of me, then Harri and Aidan close behind. We were pretty pumped; a Scottish 1,2,3,4 was looking like a real possibility but equally we knew catching Andy and Tam was doable.
Having seen all the Scots cruise out of the start us English didn't have that luxury and set the necessarily quick tempo. Even after the first couple of controls we could see the scots ahead and the gap had decreased by a significant amount which was encouraging. However, Ali and I (on the same first gaffle) lost some time on 3, maybe about 20-30 seconds of faff. We then lost some more time on 4 from bananaring. At this stage the pace was higher than I could reliably navigate so it was useful to be able to work off the others.
Harri was running very well and was leading the English train. All four of us were essentially together from 5-11. A few minor micro-route choices aside, losing maybe 15 secs in total through these, we were clean and pushing hard. I was just about hanging on, stumbling through the controls making sure the codes were right and a plan was set for the next leg.
12 we probably lost a little more time than we realised in the moment. Harri got a gap and Ali and I faffed around a bit in the undergrowth, I think our navigation was suffering from the oxygen debt. Probably should have hugged the red line a little more. Still, we could see Andy ahead and Harri up there as well. Small miss in the circle though. Dieing to 13, the gap was probably down to about 150m, Harri had pushed on well so thankfully it wasn't going to be a Scots top 4.
From here Ali and I had different gaffling, think we were both a little scrappy through this section but the pace dropped considerably. Struggling through the terrain which got tougher and really losing form. Entered into the field just ahead of Ali but he had more and strolled past.

Mixed emotions about this relay; obviously hugely disappointed with the result, however it was immense to be running in a pack with all the English boys pushing as hard as we could to do a job which was just a little too much. We gave it everything but on the day the Scots performed better; they had it wrapped up before it even got to the 18s which is top work in a relay.

Post-mortem time.

Event: Junior Home Internationals / NI Championships
 

Standard warm up.

JHI individual.
Lacking both physically and technically, disappointing performance. Seemed to have a chronic lack of self-confidence and often ended up stopping to early. Also some times when I was trying to faff around when all I needed to do was keep running to the huge flat bit for example a few more metres away. Classic punter technique.
I think most of this came from lacking a plan or a picture which meant I relied upon compass (which was pretty sound) and ground to map. Stopped to early despite being fine at 1, 3, 5, 10, 15. Other misses at 4 and 6. Stood at 14 for some seconds without seeing flag.
Lots of learning generated.

Quickroute from last night: https://photos.google.com/album/AF1QipMtuQtRM8av3x...

Circuit gym:
Warm up
SL hamstring bridge, SL squats, t-shaped things.
Ankle stuff instead of plyo.
Box jumps; 20 both, 20 single.
25 pull ups.
40 overhead press 15kg.

Performance gym:
4 x 8 deadlift 40kg.
Core circuit 2 sets of 30 on, 15 off: plank side touch, toe touches, dead bug, plank side pulse, leg lifts, v sits, plank Spiderman, bicycles.

With Ali and Mikey up to Kings then with the others to Braids. Had been pretty rushed turnaround from home so needed the longer warm up.

Braids direction training. Narrowly avoided getting mauled to death coming out of the start. Was really fun, took time to do good compass work. Struggled to get into the map to begin with but fine once got going. Still a little too much curviness so stuff to work on.

Back home with the guys. Enjoyable evening.

EUOC long run on the seat. Finding the climbs tough.

To DVC with Jenny and Fay and then round the meadows with the rest of the EUOC crew.

2 x 3mins (2mins), 3 x 2mins (1min). Pretty chilled session. Time includes recoveries.

6 short sprints afterwards.

Round the meadows with Ali, Mikey and Callum then back home.