Training Log Archive: Bashman

Event: British Orienteering Championships 2013
 

Average wu, didn't feel like I needed it, and poor wd, just no energy.

Boc 2013 - Course 17 - M16A - 7.6km - 240m climb - 1st by 4:35
Although I had had 4 hours of sleep, I was willing to give today my best shot. Managed to focus at the start, although it was rushed. Also, had no idea of a good time so it really was my own race, although I had a target of Harrison and Chin, 4 and 8 minutes ahead respectively.
I started confused, unsure of what route was better to one, as I hadn't experienced the terrain yet. Cut in early and hit the path. Had to check that I hadn't missed it as for some reason the scale was confusing too. Quickly realised I was less than half way to 1, and found that TD3 control easily. 2 looked quite daunting, not technically but a wrong route choice would set me back minutes. Ran down to the track, possibly too quickly, and had to climb all the way up again. Over the ridge and hit the pond, so I was pretty much straight lining. Up the second ridge and gradually down to the re entrant and the control. The control itself was dodgy, either that or the map, as there was certainly an extra bush next to the control. Just a slight miss anyway.
3 looked quite nice, didn't think about it and just ran straight to the left of the open, dipped into the green and found it fine. Out onto the road to 4, not really orienteering at this point, but branched off at the track junction, ticked off two spurs, a crag, and down the slope to the control. Definitely wasted time on 5. For one, round was probably sound, but I thought straight would be great. It wasn't. Completely burnt myself out climbing up all the height I had just lost. Not only that but I let myself be distracted by a DofE group and spent some time running around in the circle. However, I had seen chin and this sped me up to 6.
An easy control, as the massive shrub was visible from miles. Continued to chase chin along the road to 7. Overtook him, he didn't look too competitive at this point (probably lost a lot of time) and he told me Harrison was just a minute ahead. I really pushed along the road to 7, at about 5km pace, and glimpsed Harrison fumbling in the circle. However, did anyone else notice the unmapped powerline half way to 7? Confused me for a bit. I got the pit fine, although it felt like it was too far off the path, and pushed onto 8 where I didn't want to overthink it so ran straight to the road, the junction, and continued the 5km pace. Slowly creeped up behind Harrison and by the time we got to 8, and Charlie Adams had let me passed, I was on his tail. Overtook him exiting to 9 and got there ahead of him.
Pretty thirsty by this point, and couldn't relax from the constant pressure behind me now. Luckily opened my map and saw the drinks point just before 10, an easy control too. Took a quick sip and failed throwing the rest onto myself, as it all went over my shoulder... Through 10 and a poor exit to 11. The track would have been much better, but there was no way of telling then as the branch coverage was marked as runnable. Harrison began to catch me as I went off the path too early (did that a few times today) but then he messed around before the control and I got away.
I was planning 12 for a while, and the straighter route didn't look appealing. Remembered that round was sound for 5 so seeked a round route, and there was a pretty sound one. Instantly regretted it but didn't have the guts to turn around. Pushed it, although I was almost finished, and walked large bits of the bike path up to the start. Got there eventually thinking that Harrison would have gotten away and that I had no hope. Trudged through 12, fumbling around in the gully and up through 13 and the road crossing.
Luckily the traffic was pretty heavy so I had a 5-10s rest. Jogged 14, remembering the final details about the leg exclusion, and sped up to 15 again with no plan. This turned out to cost a lot, as I spent maybe a minute looking too early. Not only because I was tired but again, there was an extra bush not on the map. Eventually found it and was gutted.
Through 16 I caught Matt F and had a bit more motivation. Raced in front of him through 17, 18 and the finish. Completely finished.
I had assumed that I had done badly as the commentator had not read me out. Downloaded and was shocked to be leading by 5 minutes and even more shocked after to have kept that lead, although Daniel would have been right up behind me if he hadn't messed up. Luckily for me it was another case of being cleaner than everyone else, but for the first time this year it looks like my pace was good too, as I won running legs like 4, 6, and just off Daniel at 8. Pleased with my long leg route choice in hindsight, as even with all my walking I got 2nd best split. Probably 80% of splits I was getting top 2 times. Slightly annoyed to have lost motivation after 12, just need to work on that. All Scottish podium, which is great, and I'd say Scottish dominance in all the classes meaning if this were the JHIs we might have won. A great end to half of the season.
Splits - http://www.cix.co.uk/~neper/boc2013/crse17.htm
Routes - (GPS), course 17 http://www.boc.routegadget.co.uk/boc/reitti.cgi?ac...

C • Power lines 4

Course 17 - Splits

Putting out controls for dad's event tonight, and then ran the other half of the course. Scolty is great, even in the rain, so really enjoyed it although putting out controls meant stopping frequently. Pushed the second half at race pace, completely clean and running well, although my ankle will need taping tomorrow.

25 mins S+C
5 mins stretching


Not doing anything else today, as I'm still a bit tired and just want to be fresh for the weekend.

Just feel generally knackered from the past few days. Resstt

Run to and run back from Tilliebreak (WU/D)

Really thorough drill session with Daniel. Taught him some of mine and he showed me a few he does at athletics in return.

Durris Mast Race Preview.
Ran with Willy ahead of the rest, and just really easily got through it. He had a knee injury so neither of us were pushing at all. Still ran the hills and felt fine. Such a nice route and I can't wait to race it, aiming for something like 43 mins for the race, however it's a shame it's 3 days before the Baker Hughes 10km, so I'm not sure on how hard to push it.

C • When is it? 4

Willy dropped me off on the North Deeside road and I ran home as a WD.

Steady / Long Tempo
Didn't feel yesterday at all in my legs so I went for a hard one. Haven't actually done this kind of thing for a while and I guess I just wanted to know that I could before Saturday. Started off on about 4:10 and gradually got faster as the kms went on. Pushed the hills such that my pace didn't change. Managed a fast finish at the end to mimic a proper race. Very happy to be able to run this hard after the injury and the cold. I think I only coughed once on the run and my ankle went through phases of pain but nothing too bad. Iced/Heated/iced afterwards just in case. Pace graph's looking good.

Stretches

C • Where were u Sasha thought ... 3

Run to the start with Andrew. Pretty tough at the end as I was running the steep climb because I knew I was late..

SOL 3 - Blue - 5.8km - 320m climb - 2nd by 2.5 mins off Daniel
Had taped up my ankle before as it was quite sore to run on. Also cold wasn't completely gone, and by the time I got to the start I was drenched in sweat from pushing. I only realised when I got there that I could wait for the next gap and start without the time being added on... Damn.
The start was brutal, straight up the hill. Had almost caught the people in front by the map boxes! Anyway, nothing difficult and spiked in nicely. Running steadily across the slope to 2. Was careful not to lose too much height upon crossing the ravine, but I hit it perfectly. Lost a minute to Daniel here alone, and I have no idea how... Planned it carefully to 3, with several check points. The fence junction, Hill, and Big boulder/boulder field just above the control. The leg went fine and everything checked off, but still lost another minute to Daniel...
Easy enough to 4, got there and helped out a guy. 5 was a bit dodgy and I hit a hill, which was down as a spur, and was a bit confused.. Brutal running straight up to 6, with no nav required. Caught up Frances B and took her on 7. Another brutal climb to 8, could almost see it from 7... Nice line to 9, again nothing hard. Quite careful on 10, because I didn't want to do my ankle in on the steep slope, and I didn't want to run past it. Hit it easily though, as my ears were popping from the decent.
Another easy run to 11, then 12 was fine as well, but again I lost maybe 30s to Daniel! (must be slow running). Beautiful terrain to the finish, and nothing really tricky. Apart from the wind and the rain that picked up at 18. That loop was a very nice end to the course though.
Quite satisfied with the course. Without 2, 3 and 12, I would have won, and that was down to the slow running. Also, without a small hesitation on 5, it would have been a clean run, which is comforting to know in a hard area like this. Need to sort out the ankle, the cold, and the entry now before next Saturday.
http://www.obasen.nu/winsplits/online/en/default.a...

Easy WD along the road back. Running easier and faster than on the WU... weird..