Training Archive: KatIn the 7 days ending 2007-04-15:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Apr 15 | ||
| Running 13:48 [2] 2.3 km (6:00 / km) | |
| shoes: Orange Adidas O-shoes | ||
| Running around on the hilly assembly area before the start. | ||
| Orienteering 47:50 [5] 4.33 km (11:03 / km) +280m 8:21 / km | |
| shoes: Orange Adidas O-shoes | ||
| EVENT: British Middle Distance Championships
COURSE: W21E, 4.33 km, 280 m climb, 23 controls MAP: Mulgrave Woods, 1:10,000, 5m contours TERRAIN: Quite steep, but mainly white and runnable. Lots of contour detail (which fit with the map well), and quite marshy in areas (up to knee-deep). The two main streams are crossable almost everywhere, but require jumping down and then clambering back up onto the other side. MY RUN: In the beginning I had to slow down and even stop a few times because I couldn't navigate fast enough. By the second half of the course, I could navigate faster than I could run. I started to fade on the way to #12 (about half-way through) and by the end I felt absolutely wasted. But in a good type of way. I made a few mistakes, but none cost me more than a minute, and in several cases I lost time because I had slowed down to read my map, not because I was going in the wrong direction. About 4:15 lost in mistakes/hesitation. Good effort. RESULTS: 13th on the elite course, out of 27 starters. Not a fantastic result, but satisfactory. Helen Winskill won in a very impressive 36:55. Full results here: http://www.clok.org.uk/Events2007/070415_Mulgrave_... | ||
| C • Hey - great result! You are r... 2 | ||
| Stretching 5:00 [1] | |
Saturday Apr 14 | ||
| Orienteering 26:00 [1] 2.6 mi (10:00 / mi) | |
| shoes: Nike Pegasus | ||
| Running on the model map before the start. I took it very easy so that I could read and see every detail. This helped a lot in getting used to the 1:4000 scale and also the mapping style. | ||
| Orienteering 15:34 [4] 1.9 km (8:12 / km) +60m 7:05 / km | |
| shoes: Nike Pegasus | ||
| EVENT: British Sprint Championships
COURSE: Heat B, 1.9 km, 60 m climb, 14 controls MAP: Scarborough North Bay, 1:4,000, 5m contours TERRAIN: A steep routh open slope in the north (metal studs more suitable than trainers here), then city streets in the center, with some areas of grass. Some stairs here and there, which were difficult to descend at speed. MY RUN: No real mistakes, but it was very much stop-and-go. I couldn't read some of the fine detail while running, so in order to make out which walls were crossable and which streets were dead-ends, I often had to stop to read my map. Usually this only took a few seconds, but on two controls I lost quite a bit of time by being slow to think and indecisive. Still, it was a decent run that I was satisfied with, and I loved running around the streets! Very fun. RESULTS: 12th in my heat. There were three people tied in 9th place with a time of 15:33 (just one second less than mine). So I was just off making the A-final (top 10). Rachael Elder won the heat in 13:29. Results here: http://www.eborienteers.org.uk/events/_events07/bs... | ||
| Running warm up/down 8:54 [2] 1.11 mi (8:01 / mi) | |
| shoes: Nike Pegasus | ||
| Warming up for the final. | ||
| Orienteering 19:38 [4] ***** 2.6 km (7:33 / km) +90m 6:26 / km | |
| shoes: Nike Pegasus | ||
| EVENT: British Sprint Championships
COURSE: Women's B Final (course 2A), 2.6 km, 90 m climb, 15 controls MAP: Scarborough South Bay, 1:4,000, 5m contours TERRAIN: A steep slope with lots of little footpaths and stairs, with the rest being either grass, green, or gardens. Very tricky, with lots of fine detail and lots of uncrossable walls and fences. MY RUN: Even though I didn't make the A final, I still got to run the same course. This sprint was even more technical than the qualification race and I lost quite a bit of time on the first three controls because I just couldn't read the map fast enough. Then Ruth Ker (who started a minute behind me) caught me up by #4 and we spent the rest of the way trying to get ahead of each other. I managed to punch the last control right before she did and then raced to the finish, making up ten seconds on her there. RESULTS: 4th in the B final, with Ruth Ker winning in 18:49, and 18th out of 60 on the course, with Pippa winning in 15:54. Splits here http://www.eborienteers.org.uk/events/_events07/bs... | ||
Friday Apr 13 | ||
| Cross-Training (spinning) 45:00 [2] | |
| Went to the gym for some easy spinning. Spent the time by reviewing GRE vocabulary words. Quite productive, actually. | ||
| Strength Training 10:00 [1] | |
| Stretching 6:00 [1] | |
Thursday Apr 12 | ||
| Running 45:42 [2] 4.81 mi (9:29 / mi) | |
| shoes: Nike Pegasus | ||
| Three loops of South Park while looking at a map of Pwll Du. I drew several technical legs and kept taking quick glances at the map to work out route choice, attackpoint, simplification (where possible), and also try to visualize. It worked quite well. Afterward, I did six strides on the flatter section at the bottom. Everything was great about the run except that my knees felt very sore by the end. Why is it that I can orienteer for ten days in a row without thinking about them but a 45-minute run in the park causes pain? | ||
| Strength Training 10:00 [1] | |
| Stretching 6:00 [1] | |
Wednesday Apr 11 | ||
| Running 48:10 [3] 5.67 mi (8:30 / mi) | |
| shoes: Nike Pegasus | ||
| Easy run around University Parks. I drew a bunch of circles on the city map and practiced using bearings. (Learning how to use the compass properly is now one of my main goals for this term.) Then I did six strides on the grass. Legs were a bit tired, but overall I felt pretty strong. Fantastic weather. | ||
| Strength Training (core) 8:00 [1] | |
| Stretching 6:00 [1] | |
Tuesday Apr 10 | ||
| Note | |
| (rest day) | ||
| Lots of walking around Kew Gardens with Boris. Felt tired, but not overly sore. | ||
| C • Kew Gardens? 5 | ||
Monday Apr 9 | ||
| Running warm up/down 13:15 [2] 1.56 mi (8:30 / mi) | |
| ahr:133 max:154 shoes: Orange Adidas O-shoes | ||
| Jogging before the start, with a few short stops. | ||
| Orienteering 41:34 [3] 4.6 km (9:02 / km) +60m 8:29 / km | |
| ahr:162 max:175 shoes: Orange Adidas O-shoes | ||
| EVENT: JK Relays
COURSE: 2nd leg on OUOC relay (Women's Trophy), 4.6km, 60 m climb, 21 controls MAP: Caerwent, 1:10,000, 5m contours TERRAIN: Crazy military defence training area. Mostly open and grassy, with a network of roads and buildings hiding behind earthbanks. Lots of fences, some with barbed wire, and railroad tracks crossing the map. Dark green was nasty, green slash was brambles, light yellow was tall grass. The rock was 2-3 feet high. MY RUN: This was a tough area to run in. A relay is already difficult enough in that there are loads of controls and people around to act as distractions and I have to constantly fold and unfold my map to check control codes. But today the entire thing was made even harder by the numerous fences we had to cross. I crossed 16 fences and climbed two rock walls. And after most of them I had to readjust my map and compass to keep heading in the right direction. As a result, I felt like I had absolutely zero flow. RESULTS: Our team of Ali, me, Helen Gardner came 9th. I was 38th out of 81 finishers (male and female) on my course (d10), with about 8:10 in mistakes. Helen Winskill was 7th on the same course in a time of 30:21. | ||