Training Archive: KatIn the 7 days ending 2007-04-08:
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| M | T | W | H | F | S | S | |||||||||||||||||
Sunday Apr 8 | ||
| Running warm up/down 13:07 [2] 1.54 mi (8:31 / mi) | |
| ahr:137 max:159 shoes: Nike Pegasus | ||
| Jogging before the start. It wasn't flat, so I did this with several breaks in between to tie my shoes, attach my race number, etc. This way I felt warmed up for the start, but not tired. | ||
| Orienteering 1:35:21 [4] 10.3 km (9:15 / km) +355m 7:54 / km | |
| ahr:168 max:181 shoes: Orange Adidas O-shoes | ||
| EVENT: JK Day 3 (Classic)
COURSE: W21E, 10.3km, 355m climb, 28 controls MAPS: The Pludds, New Beechenhurst, 1:15,000, 5m contours TERRAIN: The Pludds was quite steep and brambly, with some pockets of technical contour detail. New Beechenhurst was relatively flat, with a few short steep climbs. Not all streams were mapped (only the deeper, more distinct ones), but otherwise the map fit the terrain quite well. MY RUN: I felt great while running, especially during the second half of the course. And since there were several sections of fast running along trails and in white forest, I didn't mind slowing down (to a stop and walk) in the more technical sections. I still had quite slow split times for these controls, because I am not that fast at relating map to terrain, but at least I didn't run any extra distance. The biggest cause of my errors was not being able to stay on a bearing. I kept veering off and having to correct and although it might not cost me more than 15-45 seconds per control, it really adds up. About 13:10 in mistakes, plus some necessary slowness in the technical areas. RESULTS: 17th out of 28. Better than yesterday, but still not quite worthy of being labeled "good." My time minus 13:10 would have put me comfortably in sixth place... | ||
| C • Good for a 21 year old! 1 | ||
Saturday Apr 7 | ||
| Running warm up/down 10:22 [2] 2 km (5:11 / km) | |
| ahr:144 max:160 shoes: Nike Pegasus | ||
| Jogging to the start. | ||
| Orienteering 46:42 [5] 4.9 km (9:32 / km) +230m 7:43 / km | |
| shoes: Orange Adidas O-shoes | ||
| EVENT: JK Day 2 (Middle)
COURSE: W21E, 4.9 km, 230m climb, 15 controls MAP: Sallowvallets, 1:10,000, 5m contours TERRAIN: White woods were quite runnable, light green was brashings, slash green was brambles. Lots of charcoal platforms, most of them reasonably distinct. MY RUN: Very sloppy - I made mistakes on about half of the controls, ranging from 5 seconds to 3:30. I really tried, but couldn't seem to keep it together. Kept going off my bearings, picked a bad route on the long leg, climbed a hill and completely forgot where I was going...Very relieved when I finally got to the finish. To be fair, middle distance is not really my thing and I haven't run in such fast woods for a while, but that still doesn't explain almost 8 minutes of mistakes. RESULTS: 29th out of 35 finishers. Not impressive in the least. With a clean run, I would have been around 12th. | ||
| Running warm up/down 9:34 [1] 1.13 mi (8:28 / mi) | |
| ahr:132 max:145 shoes: Nike Pegasus | ||
| Cool-down with Abi and Matthias. | ||
| Stretching 5:00 [1] | |
Friday Apr 6 | ||
| Running 25:23 [2] 3.05 mi (8:18 / mi) | |
| shoes: Nike Pegasus | ||
| Morning jog with Boris along the river. Legs felt heavy. | ||
| Running warm up/down 20:00 [2] 2.42 mi (8:15 / mi) | |
| shoes: Nike Pegasus | ||
| Jogging before and after the sprint. | ||
| Orienteering 15:04 [4] 2.38 km (6:20 / km) +45m 5:47 / km | |
| EVENT: JK Day 1 (Sprint)
COURSE: Open Women, 2.38 km, 45 m climb, 18 controls MAP: UWE: Frenchay, 1:4000, 5m contours TERRAIN: Very nice area - typical sprint map with buildings, parking lots, grassy areas, and a few passageways. MY RUN: I did some things very well (like the start and the long leg) and other things not so well (like my 1:45 mistake on #11). I just need a bit more practice with running sprints. Very fun! RESULTS: 47th out of 114 finishers. Without 2:45 minutes of mistakes, I would have finished in around 12:15, around 11th place. | ||
Thursday Apr 5 | ||
| Orienteering 1:11:07 [3] 5.93 km (12:00 / km) | |
| shoes: Orange Adidas O-shoes | ||
| OUOC Training, Day 4, Abraham's Valley (Cannock)
Today's challenge was a contours-only course, with some long legs. This was made harder by the fact that the map was actually 1:15, not 1:10 as was printed on it. Tricky, but worthwhile. | ||
| Running 7:11 [3] 0.9 mi (7:59 / mi) | |
| shoes: Orange Adidas O-shoes | ||
| 6 strides on the road, with easy jogging in between. | ||
| Stretching 5:00 [1] | |
Wednesday Apr 4 | ||
| Orienteering 1:07:00 [3] 5.58 mi (12:00 / mi) | |
| shoes: Orange Adidas O-shoes | ||
| OUOC Lakes Training, Day 3, Bigland
There was only one course today, with 24 controls. Very nice area, with lots of tricky contour detail. Slope orienteering at its best. Made a few mistakes, but also had some very good legs. Great training. | ||
| Hiking 6:00 [1] | |
| Walking uphill back to the minibus. Such hard work! | ||
| Stretching 5:00 [1] | |
Tuesday Apr 3 | ||
| Running 12:00 [1] 1.33 mi (9:00 / mi) | |
| shoes: Nike Pegasus | ||
| Very easy morning jog with Boris, Ali, and Helen. We chased a bunch of sheep near our hostel. | ||
| Orienteering 41:28 [3] 3.46 km (11:59 / km) | |
| shoes: Orange Adidas O-shoes | ||
| OUOC Lakes Training, Day 2, on Graythwaite.
First exercise was a control pick. Did ok and felt like I got a good sense of the area by the time I finished. Made a couple of new mistakes, but I doubt I'll repeat them again in this type of terrain. | ||
| Orienteering 29:00 [3] 2.9 km (10:00 / km) | |
| shoes: Nike Pegasus | ||
| Second exercise was a few longer legs with route choice. My route to the first one wasn't optimal, but it was safe. The others were fine. | ||
| Orienteering 26:33 [5] 3 km (8:51 / km) | |
| shoes: Orange Adidas O-shoes | ||
| Final exercise for the day was a mass-start race. Very fun. I was following people for the first few controls, but then managed to get ahead of Helen and did my own navigating for a while. | ||
| Running warm up/down 8:18 [1] 0.92 mi (9:00 / mi) | |
| shoes: Orange Adidas O-shoes | ||
| Cool-down jog with Boris on the road. | ||
Monday Apr 2 | ||
| Hiking 15:00 [1] | |
| Hiking up to the start. | ||
| Orienteering 33:11 [3] 2.21 km (15:01 / km) | |
| shoes: Orange Adidas O-shoes | ||
| OUOC Lakes Training Day 1, on Loughrigg. The first exercise was a line-O, which I did quite slowly. A bit unsure about the first few hills, but everything after that seemed quite clear. Hard to distinguish mapped cliffs from piles of rocks. | ||
| Orienteering 46:55 [3] 3.61 km (13:00 / km) | |
| shoes: Orange Adidas O-shoes | ||
| Second exercise was a control-pick (15 controls). Did quite well with most of them - being able to see far into the distance and make out contour features before running on them helped a lot. | ||
| Orienteering 50:47 [4] 5.08 km (10:00 / km) | |
| shoes: Orange Adidas O-shoes | ||
| Third exercise was a course with several "long" legs (about 600-900 meters each). I did this one with Boris shadowing me. Very helpful, as he made sure I planned things in advance and looked up more often. Felt great! | ||