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Training Log Archive: Kat

In the 7 days ending Nov 5, 2006:

activity # timemileskm+m
  Running4 3:07:58 21.94(8:34) 35.31(5:19) 230
  Swimming2 1:41:37
  Orienteering1 1:09:51 5.47(12:46) 8.8(7:56) 200
  Strength Training3 31:00
  Biking1 16:00
  Stretching2 11:00
  Total5 6:57:26 27.41 44.11 430

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Sunday Nov 5, 2006 #

Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Orange O-Shoes

Warm-up. (Didn't cool-down because right foot hurt.)

Orienteering 1:09:51 [4] 8.8 km (7:56 / km) +200m 7:08 / km
shoes: Orange O-Shoes

EVENT: SOC November Classic
MAP: Wood Crates, New Forest, 1:15,000
COURSE: W21L, 8.8 km, 200 meters climb, 14 controls
TERRAIN: Typical New Forest terrain. Some very nice white runnable woods, some "white" woods with lots of tall bracken, a few open spaces with heather (thankfully not too high). The marshes and streams were quite wet and muddy.
MY RUN: I ran *really* fast today, and if not for one big mistake, it would have been an excellent race. Basically, after having some slight hesitation to #2 (no more than 15 seconds lost) and a bit of searching for #3 (because both control and feature were obscured by bracken, about 45 seconds lost), I was feeling frustrated and headed on to #4 without being careful enough. The route I had planned was ok, although perhaps not optimal, but the execution was horrible! I strayed off my compass bearing, fought through the bracken, found a stream, was confused, kept running in the wrong direction - ended up followed the stream all the way round to the big trail, which was (a) out of the way, and (b) absolutely crap running where I had to go through nasty fallen branches and green. After I fell in the stream, I told myself to stop messing around and get out of there. Sadly the trouble did not stop there. After running along on the trail for a while, I cut through the woods and wound up too far east of where I wanted to be. I figured this out immediately and corrected accordingly, but once I got near the control, I stopped paying attention to where I was and basically just kept my head up, hoping I'd find it. I did some fancy loops before finally bailing to a nearby fence and finding the control from there.
I made three more mistakes after this. Two are somewhat excusable, because these controls were in depressions with bracken all around and even though I knew where I was all along the route, once I got very near the control, I simply couldn't see it and had to search for it. The third mistake was entirely of my own making. I need to have more confidence in my own navigation and not get distracted by other people (especially people who screw up).
RESULTS: This race feels like a disappointment, because I could have done so much better, but the stats don't seem that bad. 2nd on W21L, by about 30 seconds, and despite making some sizable mistakes, I still ran 1.5 min/km faster than my last time in New Forest. After comparing splits with M21S and M45L, I figure my big mistake cost me about 6 minutes. Overall, I could have gone about 12.5 minutes faster with a clean run.

Strength Training (ankles) 4:00 [1]

Stretching 5:00 [1]

Saturday Nov 4, 2006 #

Biking 16:00 [4]

Biking to Shotover.

Running 32:43 [3] 3.0 mi (10:54 / mi) +230m 8:48 / mi
shoes: The Purple Ones

Shuffling around Shotover. After spending six hours today helping out at the Oxford City Race and not being able to run it myself, I really needed to get out and do something. (Distance is an estimate.)

Friday Nov 3, 2006 #

Swimming 39:30 [3]

Shoulders felt sore, but overall I felt much more alive than yesterday.
warm-up: 5x100 free on 1:55
6x50 free on 55 sec (~7 seconds rest)
4x100 free on 1:45 (~10 seconds rest)
2x200 free on 3:30 (~13 seconds rest)
100 back easy
4x50 fly/back on 65 sec (my stroke was feeling really good and smooth today)
cool-down: 2x100 free/back easy
TOTAL: 2,100 meters

Thursday Nov 2, 2006 #

Swimming 1:02:07 [3]

This was the session I meant to do yesterday. Felt sort of sluggish and low on energy again - hope I'm not getting sick!
warm-up: 4x150 free
6x50 free on 60 sec (got about 13 sec rest)
2x50 fly/back on 70 sec
10x100 free on 1:45
100 back easy
2x50 fly/back on 70 sec
3x{50 sprint free on 60 sec, 50 back easy on 75 sec}
(Time for first one unknown, next two were about 37, 38)
3x200 free on 3:40 (was really slow after the sprints)
cool-down: 100 back easy
TOTAL: 3,200 meters

Running 47:00 [3] 5.88 mi (8:00 / mi)
shoes: Nike Pegasus

Club Run. It was already dark when I left my house and it only got darker and colder throughout the run.

Strength Training (gym) 15:00 [3]

Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Nike Pegasus

Running home from the gym.

Wednesday Nov 1, 2006 #

(rest day)

Sort of an involuntary rest day. Meant to go for a swim, but had too much work to do.

Tuesday Oct 31, 2006 #

Running 1:31:15 [2] 11.06 mi (8:15 / mi)
shoes: Nike Pegasus

A shortish long run with Wylie. We went south along the river for about 45 minutes, then turned back. I was feeling really sluggish and sort of low on energy - perhaps because I ate snacks instead of a real dinner the past two nights. I'll make myself some pasta tonight...

Strength Training (gym) 12:00 [3]

Stretching 6:00 [1]

Monday Oct 30, 2006 #

(rest day)

This week is going to be an easy week.

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