Training Archive: SarahIn the 31 days ending 2007-05-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||
Thursday May 31 | ||
| Running 1:00:00 [2] | |
| Ran around the perimeter of the Barrier Lake map. Was planning on making it 1.5 hrs but suddendly at the 40 min mark my chest muscles started seizing up almost like a cramp but not really. It hurt to breathe so had to stop and walk for 30min. It was like the reaction I get when I eat chicken but we had ground beef for dinner... maybe they used chicken gravy or something in the meat sauce... hmm... I think I'll become vegetarian for the length of my stay at CCH. | ||
Wednesday May 30 | ||
| Orienteering (Setting out controls) 1:00:00 [2] | |
| Ran most of it, and it was good weight training for my arms (si punches & stands are heavier than you think) | ||
| Orienteering 30:00 [2] | |
| Running around coaching the older girls and picking up controls (walked half so didnt count it in the time) | ||
Tuesday May 29 | ||
| Running tempo 40:00 [3] | |
| Quick run before dinner from hector lodge up the mountain to the south end of the barrier lake map and back. Hills are my weakest point so thought I would get a lot of climb in but it seemed like I got to the top of the ridge sooner than I thought and ended up running on a flat trail on the top and couldnt find any hills to save my life. I'll bring the map next time so I can find some steep ones. Didnt want to go off the paths cause I might meet a bear, alone... | ||
Sunday May 27 | ||
| Running warm up/down 10:00 [1] | |
| Orienteering race 1:48:48 [3] ***** 8.9 km (12:13 / km) | |
| spiked:14/16c shoes: Jalas 2005 | ||
| Just looked at winsplits and I was actually in 1st place at #11 until my screwup at #12. I was 9 min behind Pam at the end, so--> 2 min lost at #12 and 6min longer on the long running running leg (& 1min elsewhere).... so the big lesson -- I need to train more so I can stop loosing time on long easy running legs :)
Long Team Selection - Mt.Laurie Think my o-shoes are dead after this race, I can now stick my finger through the side to touch my toes :) Good race overall, excellent first control like always but I think it got the best of me and I was over confident so I messed up the next one and started to wander all over the place, as I was bailing to the path I saw it! lost about 1min. # 12 - I was almost at it but stopped cause I saw a feature in the distance where I thought I was supposed to be, ran to it and realised that I had been right all along. Lost at least 2min here. | ||
| C • congrats 9 | ||
| Orienteering 1:00:00 [2] | |
| Picking up 4 controls, took me a long time cause I didnt want to cut my leg up too badly on the underbrush, and they were quite a ways out. | ||
| Orienteering 25:00 [2] | |
| Picking up another 3 controls, they were a lot closer as I could drive half way, also found them right bang on and I was trying to do it map memory! | ||
Saturday May 26 | ||
| Event: Moose Creek Splash (Canadian Team Trials West) | ||
| Running warm up/down 20:00 [2] | |
| Orienteering race 43:48 [4] | |
| Middle distance team selection.
Stumbled a bit on the first two controls cause it was the first selection race and was thinking don't screw up, don't screw up but as soon as I found the first two that was out of my mind and was only thinking about the race. Turned my mind off at the second last control cause I thought it was easy and I had seen the last control and thought the orienteering is over, just run... Then I couldnt find the control :) Very tired after the hills at the begining so eased off a bit to save my energy for the hills later on in the race which, heh heh, never came :) Felt like I could have run the 2nd half of the race much faster. I need to get in the habit of looking ahead!!! see what's coming. | ||
| Orienteering race 20:02 [4] | |
| Sprint Team Selection Race
Excellent 1st control, ran hard but hestitated too much on #3. #2 I wasnt looking at my compass, I let my eyes pick my route before my brain gave the map a chance :) so took off in the wrong direction. Caught up to 2 people in the 2nd half of the course cause it was somewhat technical but lost the lead after the easy navigation/ fast running section. | ||
Wednesday May 23 | ||
| Orienteering 1:00:00 [2] | |
| Setting out and picking up controls for the juniors, it was bloody cold! | ||
Tuesday May 22 | ||
| Note | |
| Im going to re-cap all the tips I got from kenneth so I don't forget or miss place them (if I wrote it down that is)
-Trust the compass!! It is always right so don't convince myself that it lead me 100m away. Trust that I am at the right spot and don't second guess. -Look!! in the distance, as far as I can see, and identify where I will be going, then I can focus more on running fast and less on navigating. (of course if I'm in sask or manitoba looking as far as I can see may be too far ;) -Memorize the next route, especially when going up hill. Then when I hit the control I can speed off picking off features as I go past and not waste time at the begining of the leg looking at the map and doing micro orienteering. Just go! and don't dilly faddle. | ||
| C • sage 5 | ||
Monday May 21 | ||
| Orienteering race 20:30 [4] **** 2.2 km (9:19 / km) | |
| shoes: Jalas 2005 | ||
| Sprint - Took a little long but my legs were dead tired from yesterday. | ||
| Orienteering race 18:48 [4] **** | |
| spiked:11/12c | ||
| 2nd Sprint
Faster time and 100m longer, still lost a lot of time due to the fact that I started to walk up hills :) | ||
Sunday May 20 | ||
| Event: Sage - 6 Hr. Rogaine | ||
| Orienteering race 3:41:00 [3] ***** 18.3 km (12:05 / km) +885m 9:43 / km | |
| spiked:29/30c shoes: Jalas 2005 | ||
| 6-hour rogaine, did it in a bit more than 3.5hrs to take 3rd place only 1.5 minutes behind second! 885m climb is a conservative calculation.
Partnered up with Kenneth Buch, Halden's head coach who coached our AOA training camp last weekend. Spent most of the time behind kenneth as he is a lot fitter than me and every time I caught up he would start going faster. Even though I was following him most of the time I would plan routes on my own and most of the time they were the same, I even caught us twice when he started to head up one re-entrant too early. But neither of us caught our 1 minute mistake in time unfortunately. By the time we were at the 4th last control of 30 i have to admit I simply started to follow Kenneth and just read our route on the map as we ran cause i was so exhausted. I was also towed us some of the hills but I think it actually made me more tired because my legs had to move faster and we didnt have a very efficient technique of doing it. Control order really determined your placing in this event and we went a total of 18.3km along our route. We spent about 5 mins of the allowed 60min to choose our route and found the best one considering climb and distance as we beat many teams travelling faster than us :) I was first female to finish so we won the mixed team category and got laminated maps, yes!  | ||
Saturday May 19 | ||
| Orienteering race 52:00 [4] | |
| Don't remember the time and can't find my splits, just know that I got blown away by Pam who did it in 36 or 39 min!! | ||
| Running warm up/down 10:00 [1] | |
Wednesday May 16 | ||
| Wednesday Night O 1:20:00 [2] | |
| Setting out and picking up junior controls at Paskapoo slopes, there were a lot of big hills!!
Also ran with the girls during coaching/relocation drills. | ||
| C • Paskapoo slopes 2 | ||
Monday May 14 | ||
| Running tempo 45:00 [3] | |
| Run around camp chief hector, one end to the other on some trails I have yet to map. Its nice to know where they're going before I draw them. Pretty quick pace and felt I could keep running at the end, time for the full circle was 42:25 but went to 45min afterwards... I'll have to run the same route twice a month to see if im improving.
Was mapping in a big field today and all of a sudden a coyote chases a flock of geese about 100 m away. It didnt get one so i was a little worried that the hungry coyote was going to come after me next... It followed me around the field for a good 1/2 hour, or maybe it was just trying to get back to its den cause it ran off as soon as it got to the other side. | ||
Sunday May 13 | ||
| Orienteering race 48:00 [3] | |
| A race to finish off the camp. Good solid race except for the fact that I went half way to # 6 after # 8 because I thought it was a 9 :) lost about a minute to one and a half, ill have to check the splits. | ||
| C • WOC 2 | ||
| Orienteering 1:30:00 [2] | |
| Corridor-O | ||
| Orienteering 9:23 [1] | |
| Bildfold race with Matt
-one person's blindfolded and the other guides them to the control with a 1:200 scale map, then run back to the start and switch roles for the next control. We won!! but I had a hard time keeping up with matt when we sprinted back to the start, he can run fast!! | ||
Saturday May 12 | ||
| Orienteering intervals (Relay race) 15:00 [4] | |
| Relay with Greg Y, one person had a "special" map but weren't told what was so special about it (it was mirrored) and the other had a normal map. First person went to controls A, C, & E, 2nd person went to B, D, & F.
Somehow I got given the normal map so I missed all the fun :( and got the easy legs. We learnt that some people don't know their alphabet :) | ||
| Orienteering 1:30:00 [2] | |
| Training drill:
-#1-6 notice the things missing from the map -#7-finish ignore the missing features on the map Like this drill, but I couldnt figure out what was missing at the first couple controls cause they were so subtle (like green veg when even the white is kinda thick) | ||
| Orienteering 1:30:00 [2] | |
| Practice entering and exiting controls
-Planning for next control before we punch the previous one | ||
Friday May 11 | ||
| Event: AOA Training Camp | ||
| Orienteering 1:20:00 [3] | |
| 4 part exercise:
1. 20min to draw the contours the contours in a blanked out part of the map 2. Follow john 3. Line-o 4. Fill in missing control descriptions | ||
Wednesday May 9 | ||
| Orienteering 15:00 [3] | |
| Setting out controls for tonights event | ||
| Orienteering 20:00 [3] 2.4 km (8:20 / km) | |
| Following one of the juniors around course 1, he was running pretty fast! | ||
Tuesday May 8 | ||
| Note | |
| First time doing an 8-hour day of field work, didnt think I could last 6hrs let alone 8!! it wasnt so bad, took a little nap in the afternoon and a dinner break which broke it up a bit. | ||
Monday May 7 | ||
| Note | |
| 6hrs of field work, first day mapping at CCH, I love it here... living in a tipi at the base of a mountain... campfires every night... couldnt get any better | ||
Sunday May 6 | ||
| Orienteering (Goat) 4:30:00 [3] | |
| Made it back 1/2 an hour before the 5 hour time limit so I got a hat!
Rose bushes were horrific!! still taking them out of my knees 4 days later... Forgot to skip 2 controls on the first loop, bonus points for me!! | ||