Training Log Archive: schnitzerIn the 7 days ending Apr 27, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Apr 27, 2008 #
Cycling (Road) 20:45 [2] 8.3 km (2:30 / km)
To Charles' house.
Running warm up/down (XC) 4:00 [2] 0.8 km (5:00 / km)
Orienteering race (Dunes) 47:55 [4] **** 7.2 km (6:39 / km) +280m 5:34 / km
spiked:14/20c
Penhale Sands. A long way to go but necessary when there is an event on in such a good area. Still jealous of the people at TIO but hey Culbin last week Penhale this week can't be bad.
Course ok, cudda done with a long leg and with being a bit longer generally. Map a bit out of date but heard from someone it wasn't the latest version. Contours still worked anyway. Only made two bad f ups, running too fast and taking the wrong path to 1, trying to navigate by the veg (ignoring compass and contours) to 14. The rest of the non-spikes were small to very small (but still avoidable) misses.
I wanted to do well today so ran hard but got a bit knackered coming up to 30mins, I assume cause of not enuff sleep and water. Wudda been nice to beat Ben Chesters (BOC 2005 planner) but he had me by a minute or two so fair play.
Course ok, cudda done with a long leg and with being a bit longer generally. Map a bit out of date but heard from someone it wasn't the latest version. Contours still worked anyway. Only made two bad f ups, running too fast and taking the wrong path to 1, trying to navigate by the veg (ignoring compass and contours) to 14. The rest of the non-spikes were small to very small (but still avoidable) misses.
I wanted to do well today so ran hard but got a bit knackered coming up to 30mins, I assume cause of not enuff sleep and water. Wudda been nice to beat Ben Chesters (BOC 2005 planner) but he had me by a minute or two so fair play.
Orienteering warm up/down (Dunes) 15:00 [2] **** 1.9 km (7:54 / km)
spiked:3/4c
A warm down back thru the last few controls. Wasn't really concentrating as ran up the wrong spur on the fourth. A bit tired and also distracted by my continuing left knee woe. Gotta get it sorted - it's ok for normal o-ing but I'm not sure it will cope with a 2 day mountain marathon.
Cycling (Road) 21:00 [2] 8.3 km (2:32 / km)
From Charles' house.
Saturday Apr 26, 2008 #
Running (Road/XC) 31:00 [1] 5.3 km (5:51 / km)
The Downs. Tempo run cancelled, gentle (hangover) recovery instead.
Friday Apr 25, 2008 #
Cycling warm up/down (Road) 15:10 [1] 5.9 km (2:34 / km) +10m 2:33 / km
To gym.
Strength Training (Cables) 45:00 [1]
weight:85.8kg
4*20, 13+7 OP - Y2
5*20 LP - R5
3*20, 17+3, 14+6 SF - G3
3*20, 15+5, 8+7 RF - Y5
3*20, 15+5, 13+7 BF - G4
4*20, 10+10 CF - G6/7
Green 7 on the chest fly cable machine keeps sticking to green 6! I've always wondered why half way thru the set there is a bang and it suddenly gets easier!
5*20 LP - R5
3*20, 17+3, 14+6 SF - G3
3*20, 15+5, 8+7 RF - Y5
3*20, 15+5, 13+7 BF - G4
4*20, 10+10 CF - G6/7
Green 7 on the chest fly cable machine keeps sticking to green 6! I've always wondered why half way thru the set there is a bang and it suddenly gets easier!
Cycling warm up/down (Road) 18:00 [2] 6.3 km (2:51 / km) +95m 2:39 / km
From gym.
Thursday Apr 24, 2008 #
Running long (Road/XC) 1:31:45 [3] 19.4 km (4:44 / km) +135m 4:34 / km
Same Ashton Court loop as a couple of weeks back but at a steady pace. Am still having slight probs with my left knee at the bottom of the cap. Didn't notice it at all over the weekend running thru the forest but today after a near 20km slog on harder stuff it was painful again. Not the best cause I should be doing less cross-training over the next 12weeks leading up to the Oringen but I'm not sure it will cope with the schedule i.e. tempo run Sat, Penhale Sands Sun, run club Mon and then sprintervals Tue. It will be easier by June tho cause of the reduction in quantity - last Monday night run on 19th May after the Harvester.
Tuesday Apr 22, 2008 #
Running (XC) 31:45 [2] 5.3 km (5:59 / km)
Loch Morlich. Drove up to the Cairngorm Ski Centre for a crazy deep snow run to the top of the mountain and back. Decided against it for fear of being mown down by one of the (very) many downhill adrenalin junkies out on the slopes. Besides it was cold and proper windy and I was knackered so settled for a recovery run around the lake while Mr water for poo took pictures of stuff.
There's some pretty damn amazing forest around these parts - feel a bit silly but I've never known where Glenmore is unti now. Presumably much of the forest park is mapped? Quite convenient being sandwhiched between Inshriach, Loch Vaa etc etc. Must organise some sort of training camp up here at some point. In fact it was driving thru here when I had a moment of clarity - why the f do I not live somewhere like this? Think I might move to Scotland for late Autumn/Winter.
There's some pretty damn amazing forest around these parts - feel a bit silly but I've never known where Glenmore is unti now. Presumably much of the forest park is mapped? Quite convenient being sandwhiched between Inshriach, Loch Vaa etc etc. Must organise some sort of training camp up here at some point. In fact it was driving thru here when I had a moment of clarity - why the f do I not live somewhere like this? Think I might move to Scotland for late Autumn/Winter.
Monday Apr 21, 2008 #
Running warm up/down (XC/Terrain) 18:15 [2] 3.5 km (5:13 / km)
I think we made Dave Peel feel a bit guilty about cancelling the trail race cause he invited Tim and I to to do some technical training instead set up for a few of the squad girls back on Culbin East. However Tim 'poisoned by poppadom' Britton couldn't make it so I went with Seb Woof who we'd met the night b4 - staying in our room at the hostel.
Warm up to line and between line/control picks and warm down.
Warm up to line and between line/control picks and warm down.
Orienteering (Forest) 10:00 [2] ****
Culbin East. Line. Lost it once or twice and didn't realise that quickly - found it quite easy to make it fit for a while each time!
Orienteering (Forest) 22:15 [4] **** 1.4 km (15:54 / km)
spiked:6/8c
Culbin East. Control Pick 1. Started Seb off 1min after the girls and 1min b4 me. Missed 4 - maybe shudda chosen a safer route than trying to hit it str8 but soon realised that I was a bit too far N. Found the knoll that 6 shudda been hung on 4 times b4 being absolutely sure it wasn't there. The first time I ran into the circle fast and wandered around a bit, then relocated off a couple of features close by and finally went back to 5 (which wasn't there - had it been collected or was that hung in the wrong place too? Probs latter as I didn't recognise the depression) and joined up a set of attack points to the knoll I had been to 3 times already, grr.
Orienteering (Forest) 7:45 [4] **** 1.1 km (7:03 / km)
spiked:7/7c
Culbin East. Control Pick 2. Seb went off 2mins in front this time and I almost caught him after a very clean run, again at race pace.
Orienteering (Forest) 8:45 [3] **** 0.8 km (10:56 / km)
spiked:4/5c
Culbin East. Control Pick 3 in the green bit that was the subject of many a time loss story from Sat. Seb was clean and did the 5 controls in just over 8mins. I slowed down for this pick but missed 3 and was a bit lucky to find it really - stumbled into it not knowing where I was at all. Was more concise on Sat after 100mins of running!
Running warm up/down (Terrain/XC) 18:15 [2] 3.2 km (5:42 / km)
Warm up with Tim and Seb, first to stash most of the training kites near to the start of the set courses and then to the start of the trains.
Orienteering (Forest/Dunes) 51:30 [2] ***** 2.8 km (18:24 / km)
spiked:7/8c
Lossie. Trains - mostly in the dunes. Managed to blag a 1:7500 'map of the month' off Jon Marsden (cheers m8!) and to make things interesting I marked some more controls on the map to be hung in between finding the ones already out. The only other map I had was a M21L 1:10000 from Moray 2003 so I marked that with the same controls. We took it in turns to lead/hang and the other two followed with the 1:10000 map doing a leg each.
Not much to say apart from proper tuff! There was a lot of catching up and talking thru the features to be sure the map actually did represent what was on the ground, and low and behold it actually did, when walking.
Not much to say apart from proper tuff! There was a lot of catching up and talking thru the features to be sure the map actually did represent what was on the ground, and low and behold it actually did, when walking.
Orienteering (Forest) 36:00 [2] ***** 1.9 km (18:57 / km)
spiked:6/10c
Lossie. Designed a course using the 10 controls from Moray 2003 M21L in the really tekkie bit in the forest. I went out to hang them while Tim had a blast at a course I'd made out of the controls already out - fortunately all the sites were different :-). Spiked a few and knew I was in the right place str8 away, spiked some others but had to double check. Missed four - sorted them after sometimes a quick relocation and sometimes a lengthy double-triple check. Great fun - absolutely cracking bit of forest, arguably more intense that any part of Culbin/Roseisle.
Orienteering (Forest) 14:00 [4] ***** 1.5 km (9:20 / km)
spiked:3/6c
Lossie. Once back from hanging I gave the M21L map to Seb to collect the controls in again and took the 'map of the month' off Tim.
I tried to do this at full race speed like the control picks in Culbin earlier and I have to admit that two of the spikes were only because I'd recognised particular features from hanging the other course. A couple of the misses were small and I fluked the relocation. The other miss was me being stupid. So what is the best nav strategy in an area like this? Sweating all the detail will end up in a spike but is the time lost slowing down more than that of a small miss? One thing is for sure if you fluke them all thru good ruff compass and distance judgement you will beat the guy who has navigated his way in thru a series of attack points. Culbin was defo a lot easier to read enuff detail to ensure the spike at full speed.
I tried to do this at full race speed like the control picks in Culbin earlier and I have to admit that two of the spikes were only because I'd recognised particular features from hanging the other course. A couple of the misses were small and I fluked the relocation. The other miss was me being stupid. So what is the best nav strategy in an area like this? Sweating all the detail will end up in a spike but is the time lost slowing down more than that of a small miss? One thing is for sure if you fluke them all thru good ruff compass and distance judgement you will beat the guy who has navigated his way in thru a series of attack points. Culbin was defo a lot easier to read enuff detail to ensure the spike at full speed.
Running warm up/down (Terrain/XC) 11:15 [2] 2.0 km (5:38 / km)
Warm down back to the car with Seb. It was obvious how much we had both enjoyed these exercises - it just doesn't get any better than that.