Training Archive: KatIn the 7 days ending 2007-11-25:
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| M | T | W | H | F | S | S | ||||||||||||
Sunday Nov 25 | ||
| Running 14:30 [2] 1.45 mi (10:00 / mi) | |
| shoes: Mudclaw 07 | ||
| Warm-up before the start. Some of this time includes walking up a steep slope, but most is running. | ||
| Orienteering 1:04:24 [4] 7.3 km (8:49 / km) +390m 6:58 / km | |
| shoes: Mudclaw 07 | ||
| EVENT: OK Nuts Trophy regional event
COURSE: W21L, 7.3 km, 390m climb, 27 controls MAP: The Devil's Punchbowl, 1:10,000, 5m contours TERRAIN: Very physical. Steep slopes, half wooded (leaves on the ground and holly bushes) and half-open (heather, some patches of gorse). Marshes and streams were very wet (up to knee-deep in some areas). MY RUN: Solid. Lost 10-15 seconds in a few places on minor route choice decisions, but always knew where I was and where I was going. My ankles started hurting in the second half, but otherwise ok physically. I said a personal thank you to the course-setter after the finish, because I think she did a very good job with the area. I'm surprised at how much I enjoyed the course, given that I encountered mud, bracken, brambles, heather, gorse, and steepness! RESULTS: 2nd/16, just under two minutes back of Elin Dahlstedt Tysk (62:29), who was in England for the weekend visiting her sister. Splits here. Looks like Elin was faster than me on almost every single split, but made a 5-minute mistake on one control (which might have been slightly misplaced, because I remember being surprised at seeing it where it was). NOTE: This is my third time running the OK Nuts trophy: Nov 2005: 7.1 km, 125m climb, 19 controls, 77:20, 10:54 min/km Nov 2006: 7.5 km, 320m climb, 16 controls, 66:37, 8:52 min/km Nov 2007: 7.3 km, 390m climb, 27 controls, 64:24, 8:49 min/km | ||
| C • Nice 5 | ||
| Running 8:30 [2] 0.77 mi (10:59 / mi) | |
| shoes: Mudclaw 07 | ||
| Running back to the parking area. Again, part of the time is walking up a steep slope! | ||
Saturday Nov 24 | ||
| Running 49:20 [3] 5.64 mi (8:44 / mi) | |
| shoes: Brooks 07 | ||
| Run up to Port meadow and back along the river. Felt very unfit at first, but better as time went on. | ||
| Strength Training 23:00 [1] | |
| Core, arms, abductors, adductors. | ||
| Stretching 6:00 [0] | |
Thursday Nov 22 | ||
| Biking 10:00 [1] | |
| Biked up to Up&Running again. | ||
Wednesday Nov 21 | ||
| Biking 10:00 [1] | |
| Biked up Headington Hill to Up&Running. Then did a few more errands, but won't count that as training. | ||
| Cross-Training warm up/down (spinning) 10:00 [1] | |
| Strength Training (gym) 35:00 [1] | |
| Core, arms, abductors, adductors. | ||
| Stretching 6:00 [0] | |
| While stretching, I noticed that the guy on the mat next to me was wearing some type of athletics/XC Oxford top and I started trying to figure out what type of runner he was based on his body type. He had too much upper body muscle for cross-country, and indeed after we started talking it turned out he used to do jumps and now does sprints. | ||
| Note | |
| Boris brought me a cool selection of maps to look at last weekend, so I have been doing visualization and route-choice practice the last few nights. And tonight I also watched the Thierry Gieorgieu video. This is a neat way to see the different routes and the 3D-model looks good, although it might be even better if the colors were exaggerated a bit (make the marshes bluer/yellower, the paths browner, etc.). I especially like how Thierry says, "this was not too difficult" after almost every single leg. The one time he says he "had some difficulties," he adds that he probably lost only 5 seconds. If only I could complain about 5 seconds!
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Tuesday Nov 20 | ||
| Note | |
| (rest day) | ||
| Another easy week. This rest has been very good for me. | ||
Monday Nov 19 | ||
| Running 45:54 [3] 5.51 mi (8:20 / mi) | |
| shoes: Brooks 07 | ||
| Running around the City map with Boris and Scott. | ||
| Stretching 6:00 [0] | |