Training Archive: KatIn the 31 days ending 2007-01-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Jan 31 | ||
| Swimming 1:02:58 [4] | |
| A very fun session today, with Wylie. Felt great!!!
warm-up: 5x100 free easy 5x{50 free on 55, 50 back on 60} 50 back easy YESTERDAY'S TRACK SET IN THE POOL: 50 free - 44" (25 back easy - 36") 100 free - 92" (25 back easy - 38") 200 free - 3:08 (50 back easy - 73") 200 free - 3:07 (50 back easy 73") 200 free - 3:06 (50 back easy 73") 100 free - 90" (25 back easy 39") 50 free - 44" (25 back easy 37") (Times are pretty similar to my splits on the track) 100 back easy 2x100 free (focus on good form) 3x{50 kick, 50 fly/back, 50 free} cool-down: 250 free/back easy TOTAL: 3.2 km | ||
| C • Similar splits 2 | ||
| Strength Training 15:00 [2] | |
Tuesday Jan 30 | ||
| Running (track) 11:28 [1] 2 km (5:44 / km) | |
| shoes: The Purple Ones | ||
| Very easy jog around the track with Scott. | ||
| Running (track) 20:13 [5] 4.6 km (4:24 / km) | |
| shoes: The Purple Ones | ||
| Intervals at the track by myself. The planned session was a pyramid: 200 (100 rest), 400 (100 rest), 3x800 (200 rest), 400 (100 rest), 200 (100 rest). I was aiming for 47 for the 200s, 93 for the 400s, and somewhere around 3:10 for the 800s with even splits.
Some construction workers were digging up one end of the track so a few meters of the lanes were covered by muddy wooden planks. I was worried I might slip on them, but I was careful each time around and nothing bad came of it. 200 - 45" (30" rest) 400 - 91.7" (33" rest) 800 - 3:07.9 - 95.6", 92.3" (70" rest) 800 - 3:12.5 - 95.9", 96.6" (74" rest) 800 - 3:13.1 - 97.7", 95.6" (82" rest + quick water stop) 400 - 90.4" (39" rest) 200 - 45" (39" rest) My splits weren't very consistent. This is partly because I'm not used to the pacing yet and also because a few times I got distracted and slowed down. In a few weeks it should be fine. | ||
| Running warm up/down (track) 10:55 [1] 1.7 km (6:25 / km) | |
| shoes: The Purple Ones | ||
| Cool-down jogging with Scott - very slowly. | ||
| Strength Training 15:00 [2] | |
| Stretching 5:00 [1] | |
Monday Jan 29 | ||
| Swimming 1:01:30 [4] | |
| Wylie joined me for most of my swim today.
warm-up: 5x100 free easy (felt pretty smooth right from the start, so I knew it was going to be a good workout) 8x50 free on 55 50 back easy 4x{50 free on 55, 50 back on 60} 50 back easy 6x{2x25 free on 30, 50 free on 55, 100 free on 1:45} (This was pretty tough. Each set started out relatively easy with the 25s, then the 50 was build, and the 100 took serious effort. 50s were ~45 sec and 100s were ~1:32) 100 back easy 2x{50 kick, 50 fly/back} cool-down: 200 free/back easy TOTAL: 3.1 km | ||
| Strength Training (gym) 30:00 [2] | |
| I had two cereal bars and an apple between swimming and strength, so this time I actually felt pretty good. | ||
| Stretching 5:00 [1] | |
| Random things are sore and stiff after yesterday. | ||
| Note | |
| I have entered myself for W21E at the JK and also at BOC 2007. These will be my first times running elite. I'm already excited! | ||
| C • Elite 6 | ||
Sunday Jan 28 | ||
| Running warm up/down 21:00 [2] 2.55 mi (8:14 / mi) | |
| shoes: Orange Adidas O-shoes | ||
| About 12 minutes warm-up, 9 cool-down. | ||
| Orienteering 1:00:47 [4] 8.63 km (7:03 / km) | |
| shoes: Orange Adidas O-shoes | ||
| EVENT: Concorde Chase 2007, BKO regional event at Hawley & Hornley
COURSE: W21L, 8.63 km, 20 controls TERRAIN: The area is relatively flat, with four different types of terrain. The northern part is open heath-land criss-crossed with paths, the eastern part is very runnable coniferous plantation, the central part is mixed deciduous and coniferous woodland, and the south-west part is rough open. MY RUN: I started out cautiously and spiked the first control, but then wound up making a big mistake on #2. The feature was a small reentrant in the heather and even though I was right on the line, I didn't see the control because of the gorse and tall yellow grass. So I ran around for about 3 minutes until I finally found it. Grrr. Then I spiked the next several controls and found myself running with some guy on M21S. I was right behind him from #4 - #8. Then I got ahead of him at #9 and he stayed behind me for the rest of the course. A few times we'd split up and take slightly different route choices, but then we'd wind up together again, me in the lead. At #10, I was almost tempted to wait for him because I enjoyed running together (something which happens so rarely), but forced myself to keep going. RESULTS: 5th on W21L out of 22 starters, behind Anne Edwards (55:39), Caroline Court, Helen Gardner, and Liz Day. I lost about 5:45 minutes in mistakes whereas Anne said she'd basically had a clean run, so winning was definitely doable but very tough. MISTAKES: #2 - 3+ minutes lost. Despite going straight off the trail junction on a bearing, I failed to see the control (a small reentrant) because of the heather and gorse and wound up searching for it. #9 - 15 seconds lost. Went straight on a bearing off my attackpoint but didn't see the thicket (there were thin trees obscuring it from sight) and overran slightly. Corrected quickly. #11 - 1:30 lost. Went straight through a block of solid green (not painful, but very difficult to get through). #18 - 1 min lost. I was literally less than 20 meters from the control (a pit) and I knew I was in the right spot, but I couldn't see it. The woods were very open there, but the pit was difficult to see unless you were standing right the on the edge of it. THOUGHTS: I felt much more in control of the navigation today than last week and I actually did a pretty decent job of breaking up the legs and identifying attackpoints and features I wanted to see along the way. 3/4 of my mistakes were all due to not finding the flag cleanly after leaving my attackpoint and the fourth mistake was simply bad judgment (going through the green). So I feel that I did my best today, both physically and technically. And even though my best is still not quite good enough to beat the likes of Anne Edwards, I am optimistic for the future. | ||
Saturday Jan 27 | ||
| Running 47:20 [2] 5.5 mi (8:36 / mi) | |
| shoes: Nike Pegasus | ||
| Easy run in University Parks with Scott. Nice sunny day, but unfortunately knees were killing me. Glad I went out, though. | ||
| Strength Training 8:00 [2] | |
| Stretching 5:00 [1] | |
| Note | |
| The last few nights I've been looking over some of my maps from England. One of my favorite maps to look back at is from the Concorde Chase national event last January at Cold Ash. W21L was about 9km, the longest race I'd done in England up till then and probably also the most technical. I was 19th out of 19 finishers, in a time of 1:52:49. I remember being bewildered by the number of people and controls in the forest. It is nice to look back on those times and believe I have progressed. In some ways, that is. I noticed just last weekend that I am considerably better at relocating now and also better at knowing which features to use and which to ignore. But one thing that hasn't changed from last year is that I still often run straight and fast without a plan (without having an attackpoint). So the last few nights I have looked at the Cold Ash, New Forest, and Ashridge maps and forced myself to pick attackpoints for each leg. I have also dissected each leg into parts, deciding when I should go fast, when I should slow down, and when I should start to look for the control. Tomorrow is the 2007 Concorde Chase. At least I can't do worse than last year! =) | ||
| C • And don't forget to also thimk... 4 | ||
Friday Jan 26 | ||
| Swimming 1:03:27 [3] | |
| Felt good doing 50s today.
warm-up: 5x100 free easy 8x50 free on 55 50 back easy 3x{25 free, 25 back, 50 free, 100 free, 50 back} 2x{25 free, 25 back, 2x{50 free, 50 back}} 100 back easy 3x{50 kick, 50 fly/back, 50 free} (all easy) cool-down: 250 free/back easy TOTAL: 3 km | ||
| Strength Training (gym) 42:44 [2] | |
| Stretching 5:00 [1] | |
Thursday Jan 25 | ||
| Running 44:30 [2] 4.9 mi (9:05 / mi) | |
| ahr:146 shoes: Nike Pegasus | ||
| Running in South Parks by myself. After about half an hour, I started doing strides at the top of the park, just like last week. But this time I was there right in the middle of the afternoon, when kids were walking home from school. A bunch of them (who looked to be about 12) started hanging out on the grass right where I was running and one of them actually threw a snowball at me! I asked him what he was doing (well, actually, I said "what the fuck?") and then the kids just laughed. When I ran through that spot again, the kid again threw a snowball. Obviously he wasn't directly aiming at me, because both of his shots passed in front of me rather than hitting me, but he was clearly trying to be annoying. He stepped back after doing this and my sight was drawn to the kid who happened to be directly to the left of me, who was laughing along with the rest. I leapt at him and saw his eyes widen in shock. It only took a few seconds for me to chase him down, get my arms around his upper body and take him down. I didn't do anything further and I'm sure he wasn't hurt because the ground was soft grass and he was wearing a puffy jacket. The other kids just laughed, neither attacking me nor helping their friend. I let go of the kid and jogged back down the hill to where my bike was, because luckily this happened at the end of my run, so I had done the planned 45 minutes. Does this make me a bad person? I wonder what the proper "english" response to this type of thing is. | ||
| Strength Training 13:00 [1] | |
| C • crazy? 4 | ||
| Stretching 5:00 [1] | |
Wednesday Jan 24 | ||
| Biking 15:00 [3] | |
| Biking up to the JR hospital in the morning, as fast as possible. Today was a day for discoveries. First I realized that it was 8:30 AM and my appointment at the JR was at 8:45. Then I realized there was snow outside, something I never thought I'd see in Oxford. And third, I found out just how horrible the NHS can be. The more time I spend in England, the more I appreciate healthcare in the US. It's not perfect by any means, but for average people like myself, it is *so* much better! | ||
| Note | |
| (rest day) | ||
| Time for a rest day. Need to catch up on food, sleep, and work. | ||
Tuesday Jan 23 | ||
| Running warm up/down (track) 10:04 [2] 2 km (5:02 / km) | |
| shoes: Nike Pegasus | ||
| 5 laps around the track to warm up. The sun was shining, but it was cold and quite windy today. | ||
| Running (track) 19:02 [4] 4.3 km (4:26 / km) | |
| shoes: Nike Pegasus | ||
| An easyish interval session, since I haven't done intervals in ages.
4x400m with 100 meter jog recovery 400m easy 4x400m with 100 meter jog recovery I am not sure what my shape is like now in terms of running speed, but in the fall I would have aimed to do these 400s at about 94 seconds each. Today's times were a bit inconsistent because I haven't done intervals for a while and therefore started off a bit too slowly so as to not overdo it. Times were 98.1 (36.4 rest) 97.3 (36.1 rest) 95.0 (36.4 rest) 94.4 (2:38.8 rest) 94.5 (38.3 rest) 93.9 (36.9 rest) 95.2 (37.7 rest) (random people on the track distracted me) 92.5 | ||
| Running warm up/down (track) 11:02 [2] 2.1 km (5:15 / km) | |
| shoes: Nike Pegasus | ||
| Strength Training (core) 5:00 [3] | |
| Stretching 6:00 [1] | |
| Strength Training (ankles) 10:00 [1] | |
| My right ankle still hurts a bit from Sunday's race. I wish I had twisted the other ankle instead. I twist the left one all of the time, but the right one has been good up till now. | ||
Monday Jan 22 | ||
| Swimming 51:32 [3] | |
| warm-up: 5x100 free easy
3x{2x25 free on 30, 2x50 free on 55, 100 free on 1:45} 3x{25 free on 30, 25 back on 30, 50 free on 55, 50 back on 60, 100 free on 1:45} 100 back easy 2x{50 kick on 65, 50 fly/back on 60, 50 free on 55} cool-down: 200 free/back easy TOTAL: 2.6 km | ||
| Strength Training (gym) 45:00 [1] | |
| Was feeling pretty low on energy and hungry because I had to do this during lunch time. My lecture schedule this term is really inconvenient for training... | ||
| Stretching 7:00 [1] | |
| I haven't stretched as much as I should recently. | ||
Sunday Jan 21 | ||
| Running warm up/down 10:03 [1] 1.12 mi (8:59 / mi) | |
| shoes: Orange Adidas O-shoes | ||
| Running around a bit before the start, with various short breaks to find my SI card, drop off my fleece, etc. | ||
| Orienteering race 1:03:32 [4] 9.2 km (6:54 / km) +155m 6:22 / km | |
| shoes: Orange Adidas O-shoes | ||
| EVENT: HH Regional event at Ashridge
COURSE: W21L, 9.2 km, 155 m climb, 19 controls TERRAIN: Most of the map was flat, white, and quite runnable, with only small patches of brambles and bracken. A steep slope on the west side of the map provided a bit of variation and a few short technical legs. MY RUN: I was definitely a bit rusty. After orienteering in very technical terrain for the last few weeks in Sweden and then in Spain, I'd forgotten what it was like to run in southern England (and also on a 1:15 map). So even though I ran pretty fast (probably right about 6min/km), I made a ton of mistakes ranging from small hesitations to a 3.5 minute error on #16. I messed up the first three controls because I was adjusting to the map and scale. Then I did reasonably well for a while, only to start messing up towards the end because I was getting tired. After about 35 minutes (around #12) I twisted my right ankle while sidehilling, then hit my left foot hard against a fallen branch. I was still moving pretty fast, but definitely dragging my feet a bit. Need to get stronger. RESULTS: 2nd on W21L out of 8 women. Abi Weeds beat me by 5:03. I was leading by one minute after 12 controls despite having already made 2+ minutes of mistakes, but then I made a huge error (about 2:20 lost) on #13 and she was ahead. After doing the analysis, I see that I made about 10 minutes of mistakes in total. The results show that in general I was faster than Abi, but not as clean. But the race was really fun anyway and I am not disappointed about the result, given that I haven't orienteered in England for a while. I am already looking forward to next Sunday, when I get another chance at doing a long (8.6km) and fast course! | ||
| C • A good result - Abi is not a b... 3 | ||
M21S - Splits | ||
Saturday Jan 20 | ||
| Running 50:12 [2] 6.15 mi (8:09 / mi) | |
| shoes: Nike Pegasus | ||
| Several loops around University Parks with Scott, finishing up with four strides on the grass. My legs felt sore (probably from the weight-training I did this week), but otherwise I felt pretty good. I love the weather we've been having recently! | ||
| Strength Training (core) 5:00 [1] | |
| Stretching 5:00 [1] | |
| Calves feel really tight and my self-massage last night only seemed to make it worse. | ||
Friday Jan 19 | ||
| Running 12:22 [2] 2.4 km (5:09 / km) | |
| shoes: Nike Pegasus | ||
| Jogging around the track. Such nice weather! | ||
| Strength Training (gym) 47:53 [1] | |
| Swimming 29:30 [2] | |
| Nice easy session right after doing strength at the gym.
5x100 free/back easy 5x{2x25 free on 30, 50 free on 60} 2x{50 kick free, 50 free} 3x100 (50 back, 50 free) TOTAL:1.5km | ||
Thursday Jan 18 | ||
| Running 46:59 [3] 5.5 mi (8:31 / mi) | |
| shoes: Nike Pegasus | ||
| Running by myself in South Parks. After getting my shoes completely wet and muddy on the first loop, I started running only on the upper half. Then I got bored with that, so after about thirty minutes of easy running, I did ten ~30 seconds strides on the flattish part at the top of the park, with an easy jog in between each. My left knee hurt a lot, but otherwise I felt pretty good - strong and energetic. And I was wearing the neon-yellow top that SGB got me for my birthday, which made me glow in the dark (literally, because the sun had gone down right before I started my run). | ||
| Strength Training 20:00 [1] | |
| Stretching 5:00 [1] | |
Wednesday Jan 17 | ||
| Running 38:03 [2] 4.5 mi (8:26 / mi) | |
| shoes: Nike Pegasus | ||
| Easy run with Scott up the river to the blue bridge and back. The muddy path that runs along the river is now paved! This is good for bikers and romantic promenades in the evening, but it sucks for me. It means I'm going to be stuck running the same mile loop around South Parks over and over if I want to avoid the pavement... | ||
| C • paving 1 | ||
| Strength Training (gym) 37:00 [1] | |
| Stretching 5:00 [1] | |
Tuesday Jan 16 | ||
| Swimming 49:32 [3] | |
| Felt a bit rushed at the pool because I had two hours of lectures right before and three hours of lectures right after.
warm-up: 5x100 free easy 4x{2x25 free or back, 2x50 free or back, 100 free} 100 back easy 4x{25 back on 30, 50 free fast on 60} cool-down: 5x100 free/back easy TOTAL: 2.4 km | ||
| Strength Training (ankles) 5:00 [1] | |
| While reading CompassSport. | ||
Monday Jan 15 | ||
| Circuits 1:10:00 [3] | |
| OUAC circuits. Really hard to motivate myself to go out because of the darkness and because of all the work I have to do, but I did it. | ||
| Stretching 5:00 [1] | |
Sunday Jan 14 | ||
| Running 7:00 [2] 0.8 mi (8:44 / mi) | |
| shoes: Orange Adidas O-shoes | ||
| Orienteering 36:34 [5] 4.15 km (8:49 / km) | |
| shoes: Orange Adidas O-shoes | ||
| EVENT: TVOC local event at Brill Common
COURSE: Green, 4.15km, 24 controls TERRAIN: Brill is a very small open area on top of a hill. Mostly grassy with scattered trees, some areas of dense brambles, and lots of tricky contour detail (especially the hidden pits). MY RUN: Mostly clean. Only made three "big" mistakes. Two of these were pit controls where I simply couldn't see the flag (#4, #19) even though I was right next to it. The third occured on #13 when I tried to enter the green a few meters too early and got really stuck. Otherwise, it was a decent race and I even beat Boris on a few controls :) RESULTS: 9th out of 55 people on the course and the second female behind Ruth, who beat me by 23 seconds. My three mistakes cost me about 3.5 minutes in total, so I could have run around 33 minutes with a relatively clean run. | ||
| C • Brill 1 | ||
Green - Splits | ||
Saturday Jan 13 | ||
| Note | |
| (rest day) | ||
| Still busy. | ||
Friday Jan 12 | ||
| Note | |
| (rest day) | ||
| Arrived in Oxford at 4AM. Tired and really busy. | ||
Thursday Jan 11 | ||
| Orienteering 1:30:00 [3] 8.5 km (10:35 / km) | |
| shoes: Sarvas | ||
| MAP: Barbate (central and eastern parts)
TERRAIN: As usual. TRAINING: A classic-distance course with really long legs in the beginning and a few technical middle-distance legs towards the end. THINGS DONE WELL: Picked good route choices. Did well with the technical stuff at the end. THINGS TO WORK ON: Relocation; Knowing where I cross linear features; Having a better feel for vague/gradual contours. | ||
Wednesday Jan 10 | ||
| Orienteering 1:30:00 [3] 8 km (11:15 / km) | |
| shoes: Sarvas | ||
| MAP: Barbate (the northwestern part)
TERRAIN: More green bushes than the eastern part of the map, more sandy trails (which were usually slower than the woods), and a very detailed and technical sandy section in the northwestern corner. The southwestern part was very vague - few contours, few features, and indistinct vegetation boundaries. TRAINING: A long middle-distance course with 21 controls. Very good course, with lots of different types of navigation skills needed. There was a bit of route choice towards the beginning on the longer legs, then some precise navigation in the technical sand dunes, and finally some good compass bearing and luck needed in the vague area. THINGS DONE WELL: I was pretty fast and accurate on the shorter legs. (I also enjoyed those the most.) THINGS TO WORK ON: Distance/climb judgment through green. Having an attackpoint or a plan of what to do once inside the circle for each control (especially on the longer legs). | ||
| Orienteering 1:20:09 [2] 6.5 km (12:20 / km) | |
| shoes: Sarvas | ||
| MAP: Barbate (central part)
TERRAIN: Usual Barbate terrain. TRAINING: A relocation exercise with Boris. We took turns leading each other around and trying to get the other lost. THINGS DONE WELL: In general I knew where Boris had led me. (Also, I managed to confuse him once while I was leading, which is not easy to do!) THINGS TO WORK ON: Concentrating while tired. Relocating in detailed areas. | ||
Tuesday Jan 9 | ||
| Running 6:00 [2] 0.6 mi (10:00 / mi) | |
| shoes: Sarvas | ||
| Orienteering 1:07:38 [3] 6.5 km (10:24 / km) | |
| shoes: Sarvas | ||
| MAP: Barbate (northeastern part)
TERRAIN: Mostly open woods, with some undergrowth, but very runnable. Sandy in the open areas, with a very technical section in the north and a few steep hills in the south. Lots of contour detail. TRAINING: I ran two short courses in adjacent areas of the map. I did the first one fast, just to see how well I would adjust to the terrain, then did the second one at a slower pace with Boris shadowing me. THINGS DONE WELL: After spending several days running on steep hills, I adjusted suprisingly well to the 2.5 meter contour intervals and intricate detail of this area. THINGS TO WORK ON: Recognizing vegetation boundaries (sandy yellow open vs. rough open); Simplification | ||
| Orienteering 58:00 [3] 5.8 km (10:00 / km) | |
| shoes: Sarvas | ||
| MAP: Barbate (northeastern part)
TERRAIN: Same. TRAINING: In the afternoon, I did a longer course on a contours-only map. The goal was to keep in contact with the map and get a better feel for the contour detail. THINGS DONE WELL: I did well with the short legs and kept in contact with the map at least for the first half on the longer legs. THINGS TO WORK ON: Although I can usually get to the control circles just fine, I need to become better at actually finding the controls. I need to have a better idea of what to expect in the control circle so that I know what I can use to attack off and also what can potentially cause a parallel error. | ||
| Orienteering 26:04 [4] 2.5 km (10:26 / km) | |
| shoes: Sarvas | ||
| MAP: Barbate Sur, 1:5000
TERRAIN: More physical (green) than typical Barbate terrain. Relatively flat with lots of contour detail. TRAINING: The final training was a forest sprint on the southern part of the map. The aim was to get used to the 1:5000 scale and also to get a bit of fast running in. THINGS DONE WELL: I did well in the beginning and found most of the controls right on. THINGS TO WORK ON: Get used to 1:5000 scale in the woods - I kept expecting things to come up sooner than they actually did. Focus even while tired - I got a bit sloppy towards the end. | ||
Monday Jan 8 | ||
| Running 18:00 [2] | |
| Orienteering 30:40 [3] 2 km (15:20 / km) | |
| shoes: Sarvas | ||
| Training with Boris in Spain, Day 3
MAP: Las Lagunas TERRAIN: Steep hills and lots of green slashes. This is the greenest and most unpleasant map I've ever run on. The map was mostly rough open with thorny bushes everywhere. Even the dark yellow areas had some type of spiky weeds. TRAINING: Since we had to make the four-hour drive to Barbate today, this was designated the easy day when we would do only one training. Las Lagunas was conveniently located on the way south, which is why we chose to train on it. At first I was enthusiastic about running through green and trying to stay on my bearings (which is a skill I definitely need to practice), but the green on this map proved to be a bit too much. Thorns cut into me on every single step and it didn't help that many of those steps seems to be uphill. So I did the first part of the course and then jogged back to the finish on trails. THINGS DONE WELL: I did not get lost despite having to go off the line several times to avoid the green. THINGS TO WORK ON: I need to pick better route choices through crappy terrain, both big route choices and micro route choices. | ||
Sunday Jan 7 | ||
| Orienteering 1:05:00 [3] 6 km (10:50 / km) | |
| shoes: Sarvas | ||
| Training with Boris in Spain, Day 2
MAP: Las Mimbres TERRAIN: A wide variety - parts of the map were open pine forest, some of the clearings were covered in snow, hilltops had thorny bushes and lots of sunshine, the southwestern part of the map had intricate rock detail, the central part of the map was very green, and the southeastern part had vague-contoured open woods. TRAINING: Long distance - I hoped to pick good route choices and execute them well. THINGS DONE WELL: I usually picked good routes. THINGS TO WORK ON: Keep in contact with the map on the long legs - know which side of the hill you are on and which reentrant you are climbing up! | ||
| Orienteering 46:00 [5] 5 km (9:12 / km) | |
| shoes: Sarvas | ||
| MAP: El Pozuelo
TERRAIN: Lots of open woods, some parts with bushy undergrowth, and steep contour detail. Lots of reentrants and streams. TRAINING: Orienteering intervals on a 13-control middle distance course. Boris and I did these together, with me going off first on each leg and him chasing after me 20-50 seconds later. This was very good training for racing under pressure and also orienteering at faster than race pace. THINGS DONE WELL: I got to the control first 7 times out of 13, thereby beating Boris overall. In general I had a good idea of what I was doing on each leg and executed my plan well. THINGS TO WORK ON: Do not make stupid mistakes when tired. Pick route choices with good attackpoints. Get better acquainted with this type of terrain (reentrants). | ||
Saturday Jan 6 | ||
| Orienteering 1:36:00 [3] 7 km (13:43 / km) | |
| shoes: Sarvas | ||
| Training with Boris in Spain, Day 1
MAP: Los Molares TERRAIN: Very steep, lots of contour detail, beautiful open pine forest. TRAINING: Control-picking exercise, with lots of change of direction and short legs. THINGS DONE WELL: I adjusted to the terrain reasonably quickly, despite being thrown off by the small size of cliffs and the steep reentrants in the beginning. THINGS TO WORK ON: Reading and understanding contours, especially areas with many reentrants. Going through green while staying on a bearing. | ||
| Orienteering 43:11 [2] 4 km (10:48 / km) | |
| shoes: Sarvas | ||
| MAP: La Zubia
TERRAIN: One big sloping hillside, with lots of vague vegetation boundaries and few features. Open runnable woods with good visibility, but not necessarily good footing because of small rocks on the ground. TRAINING: Point was to practice going on a bearing on a slope, but it was quite difficult to do because the controls weren't set out. THINGS DONE WELL: I am getting better at judging distance - I could tell when I'd gone too far on a couple of the controls. THINGS TO WORK ON: Developing a better sense of the general shape of the land; Knowing how many meters I've climbed/dropped. | ||
Friday Jan 5 | ||
| Note | |
| (rest day) | ||
| Travel to Spain. | ||
Thursday Jan 4 | ||
| Strength Training (gym) 45:00 [2] | |
| Usual stuff at gym - legs felt tired from the run yesterday. | ||
| Stretching 5:00 [1] | |
Wednesday Jan 3 | ||
| Running (terrain) 16:30 [3] 2 km (8:15 / km) | |
| shoes: Sarvas | ||
| Running to the start on a small little trail by the lake. I am putting this down as "terrain running" because although the trail was distinct, it wasn't easy to run on at all - lots of stream crossings, rocky in places, tree roots sticking out everywhere, sometimes marshy, and lots of small ups and downs. | ||
| Orienteering 1:00:00 [3] 5 km (12:00 / km) | |
| shoes: Sarvas | ||
| Running most of a D21 course from the Uppland Relay Champs in September. It was exciting to be running on a map updated in 2006 (map name is Siggefora) and to have pre-printed controls. The terrain was very physical - more hilly than what I've gotten used to in Sweden and lots of tall undergrowth. I really need to work on feeling stronger through crappy woods and also force myself to stay in touch with the map at all times despite the physical difficulties. It is very easy to get off track when the going is tough - I've definitely wound up running parallel to the trail through bracken in England and today I found myself on the wrong piece of land after crossing a wide marsh! I need to work on orienteering in physical areas as well as nice ones. | ||
| Running (terrain) 16:30 [3] 2 km (8:15 / km) | |
| shoes: Sarvas | ||
| Running back to the car. | ||
| Stretching 6:00 [1] | |
Tuesday Jan 2 | ||
| Aquajogging 36:00 [1] | |
| Aquajogging with Boris at Fyrishov. We were short on time, so I didn't get a chance to swim. | ||
| Cross-Training (Spinning) 52:00 [4] | |
| Spinning with Boris at the Ekeby gym. Did the entire session standing up because this is more relevant to running and also does not hurt my knees. | ||
| Stretching 6:00 [1] | |
| Strength Training (ankles) 6:00 [1] | |
| Note | |
| I have not mentioned my injuries in a while because thinking about them depresses me, but they are still there. There is minor ankle pain, occasional hip pain, tight left hamstring, and a bunch of other small issues, but the main problem is with my knees. I've been fighting this for a year and it's still plaguing me. My biggest wish for 2007 is to find a cure, or at least to minimize the problem significantly enough that it doesn't hinder my training. I am tired of holding back. | ||
Monday Jan 1 | ||
| Map-hiking 1:06:29 [1] 3.8 km (17:30 / km) | |
| shoes: Sarvas | ||
| Walked a course in northern Nåsten on a 1:15 map, with 14 controls. The legs were longer than usual since the shorter ones would make the map look too crowded. I had no problems adjusting to the scale, but it was difficult to make out some of the intricate detail on the map without looking at it very closely (although this was partly because it was a rainy day and it was dark in the woods). | ||
| Strength Training (gym) 40:00 [2] | |
| Usual stuff at the gym with Boris. | ||
| Cross-Training (erging) 20:00 [4] | |
| Did ten minutes of erging as a warm-up before doing the strengthening exercises: 3 minutes easy followed by 5x(1 min hard, 30 sec easy). Then I did the same thing after the gym stuff. | ||
| Stretching 6:00 [1] | |
| Strength Training (ankles) 6:00 [1] | |