Training Archive: KatIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Feb 24 | ||
| Running warm up/down 8:00 [2] 0.89 mi (8:59 / mi) | |
| shoes: Orange Adidas O-shoes 07 | ||
| Orienteering 54:20 [4] 7.7 km (7:03 / km) +235m 6:07 / km | |
| shoes: Orange Adidas O-shoes 07 | ||
| EVENT: LOK regional event
COURSE: W21L, 7.7 km, 235m climb, 24 controls MAP: Holmbury Hill, 1:10,000, 5m contours TERRAIN: Gradual sloping reentrants, with some steep sides to the far east and west of the map. Mainly white woods with some bracken, heather, and the occasional rhododendron bushes. MY RUN: Awesome! I don't know how it happened, because I ran a full-length course last night, missed dinner, got little sleep, and did NOT feel like running at all when I got up this morning. And yet, once I started, I caught up Helen by control #3, passed her on the way to #5 and never saw her again. I was spiking everything and made virtually no mistakes. I ate a Gu around #18-19, which apparently cost me around 25 seconds, but I think it was worth it, because although I slowed down in the end, I didn't completely bonk. And I actually ran most of the race, including a significant portion of the uphills! RESULTS: 3rd behind Sarah Rollins (50:03) and Julia Blomquist (53:33) (an apparently really good W18!) in a relatively strong field. Results. ANALYSIS: Even when looking at the splits and considering things like 5-second deviations from the straight line, I found a grand total of 55 seconds lost during the entire course. In other words, there's more work to be done, but this was about as well as I could have done today. COMMENTS: I am *so* pleased with this run, especially given that when I ran on this area last year, I had an atrocious race. It was good for the first few controls, but then I lost two minutes by not reading my control descriptions properly, subsequently got caught by another runner and was so thrown off that I stopped concentrating, proceeded to run like an idiot, and finally mispunched one of the last controls. I feel like I've gotten revenge. :) | ||
| C • Bonking 1 | ||
| C • You had a great weekend. Ni... 2 | ||
| Running warm up/down 4:00 [2] | |
Saturday Feb 23 | ||
| Running 4:00 [2] | |
| shoes: Orange Adidas O-shoes 07 | ||
| Very short warm-up. Didn't have time to do more than just run to the start and jog a bit around the path there. | ||
| Orienteering 1:24:23 [4] 8.3 km (10:10 / km) +225m 8:57 / km | |
| shoes: Orange Adidas O-shoes 07 | ||
| EVENT: British Night-O Championships
COURSE: W21L, 8.3 km, 225m climb, 18 controls MAP: New Beechenhurst, 1:10,000, 5m contours TERRAIN: Some of the white areas very fast, but others a bit slower with denser trees and the occasional brashings. Light green and green as expected - denser trees and more branches on the ground. Lots of streams everywhere, but only the bigger ones mapped. Green slash was annoying thorns and bracken. MY RUN: Spiked every control to #4 - certainly not as fast as during the day due to low visibility and slightly different route choices, but still good. Made a very simple type of mistake on #5 - hit the stream I wanted, but thought I needed to go east along it instead of west and lost some time on that. Then on the way to #7, I saw three pairs of green eyes (which in retrospect were probably foxes, since they were certainly not deer) and freaked out. Ended up going right past the control and then had to read the contours very carefully to make my way back to it. This one was very difficult to find without any reflector! #8 was another tricky one, with no good attackpoint from my direction, so despite my precautions, I wound up running too far around it, but then relocated and went to it immediately. #10 and #11 seemed impossible to find and I spent a good deal of extra time clambering around that detailed green hill area, but thankfully after that I finished the course with no further mistakes. Well, other than to run right past the finish and have to do a U-turn, again because I just didn't see the flag! Overall, I spiked 13/18 controls, which is not that bad for a night-O, but the ones I didn't spike were huge time losses. The combination of having only my low beam working, no reflectors, and being a bit confused by the mapping all played a part. Perhaps the only thing that I can be happy about is that I was always actively going somewhere and never felt that hopeless despair I've occasionally felt during night-Os in Sweden. RESULTS: 1st out of the 5 women that finished. So technically, I suppose that makes me British night-O champion. But, in actuality, it's not much to be proud of because there was no competition (the only other fast girl there, Tessa, twisted her ankle and DNFed). And indeed, I'm not proud of this race. It's tough running at night, but I could have done it better. | ||
| C • It looks to me like you are... 3 | ||
Friday Feb 22 | ||
| Note | |
| (rest day) | ||
| Gray outside, lots of work to do, and I figured a rest day would be good for me since I haven't felt springy all week. | ||
Thursday Feb 21 | ||
| Running 10:30 [2] 1.25 mi (8:23 / mi) | |
| shoes: Brooks 07 | ||
| Run to the track and two laps around. | ||
| Running 21:45 [3] 2.22 mi (9:47 / mi) | |
| shoes: Brooks 07 | ||
| Drills and some more jogging at the track. | ||
| Running 8:17 | |
| shoes: Brooks 07 | ||
| Attempted to do my track workout (again in the dark), but was still feeling full from lunch and tired from last weekend, so quit after the first km. It was obvious that finishing the workout would have accomplished nothing good. 48, 47, 47, 49, 51
Then did two easy laps around the track. | ||
| Strength Training (gym) 40:00 [1] | |
| Running 6:30 [2] 0.75 mi (8:39 / mi) | |
| ahr:138 max:146 | ||
| Jog home. | ||
| Stretching 5:00 [0] | |
Wednesday Feb 20 | ||
| Running 45:00 [2] 5.5 mi (8:10 / mi) | |
| shoes: Brooks 07 | ||
| Easy run in South Park...yet again. Legs still feel somewhat tired when going uphill. | ||
| Jumping 5:30 [2] | |
| Did some warm-up, then 5x30-second sprints with a very short break in between. I actually did 4 of them without tripping the rope and the new personal record is 81 jumps. (I think wearing slightly smaller shoes this time made a difference.) | ||
| C • jumps 3 | ||
| Stretching 5:00 [0] | |
Tuesday Feb 19 | ||
| Running 43:56 [2] 5.31 mi (8:15 / mi) | |
| shoes: Brooks 07 | ||
| Easy run in South Park and then to the gym. Didn't have a lot of energy (not surprising after last night!) and legs still sore from the weekend, but the fresh air was good for me. | ||
| Strength Training (gym) 40:00 [1] | |
| Running 6:05 [2] 0.75 mi (8:06 / mi) | |
| Run home. | ||
| Stretching 5:00 [0] | |
Monday Feb 18 | ||
| Note | |
| (rest day) | ||
| Planned rest day - the first half put aside for drinking lots of peppermint tea and working, the second for getting drunk with other Merton mathematicians at our annual dinner. | ||