Training Log Archive: nwhittyIn the 7 days ending Sep 15, 2016:
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Thursday Sep 15, 2016 #
Cycling 40:00 [2]
Such a beautiful ride!! Went out to Jericho beach and back but stopped a few times to take in the stunning sunset and mountains and super moon over the city! Took a different route there down a fun downhill trail and then the road back.. Lots of opportunities for hill training and I plan on running there tomorrow to try and figure out good loops for different distances/times!
Yoga/Stretching 5:00 [0]
So my left hamstring started spasming a bit, not hurting just spasming so not sure what's going on there but did some stretches and more calf stuff as well to continue recovery.
Wednesday Sep 14, 2016 #
Core 15:00 [1]
Conflicts tonight of being able to eat in caf or going for a run... food won but I feel ready to run again now that legs are back to normal and my cough has gotten better!
Sunday Sep 11, 2016 #
Note
SART was fantastic this weekend! Despite being very tough physically and me not being in as good of shape as I should probably be in..it was a ton of fun! I will get to logging races tomorrow with a bit more analysis but for now here is the blog post Emma S and I wrote up about the event: http://teamcanadaorienteering.blogspot.ca/2016/09/...
Shoutout to cascade for putting on a great event and thanks to the Gvoc gang for convincing me to go and being so welcoming!!
Shoutout to cascade for putting on a great event and thanks to the Gvoc gang for convincing me to go and being so welcoming!!
Orienteering race 19:32 [3] 3.4 km (5:45 / km)
Race #4
(Didn't get to this logging last week oops)
This race was generally good nav wise but again physically tough, a few legs I definitely did not pick the smoothest routes so still need to work on avoiding those 90 degree turns and flow through controls. I planned ahead for the long legs which was good! At the beginning pace was being pushed and battles for route choice occurred so it was fun but a few controls I wasn't as focused and just running with group so that wasn't ideal but overall good start to the day despite legs still being dead... such a nice campus!
(Didn't get to this logging last week oops)
This race was generally good nav wise but again physically tough, a few legs I definitely did not pick the smoothest routes so still need to work on avoiding those 90 degree turns and flow through controls. I planned ahead for the long legs which was good! At the beginning pace was being pushed and battles for route choice occurred so it was fun but a few controls I wasn't as focused and just running with group so that wasn't ideal but overall good start to the day despite legs still being dead... such a nice campus!
Orienteering 22:31 [4] 3.73 km (6:02 / km)
Race #5 - U of Washington
So I managed to advance to the next heat on a tie breaker.. So was seeded 5th in my heat but was ready to push it for last race! I wasn't extremely focused at the beginning of course and I had a bobble on #2 as I couldn't make sense of the map in the small trail garden bed section but I had good flow and reading ahead afterwards - avoided all traps! It was difficult to push with no group and being exhausted, different mentality after all the group racing! I think I could have considered other routes more but on the short legs it didn't really matter too much...Overall really enjoyed running on this beautiful campus and racing with some great competitors!
Finished 23rd in the end and 5th female - very happy I made it to SART and can't wait for next year!
So I managed to advance to the next heat on a tie breaker.. So was seeded 5th in my heat but was ready to push it for last race! I wasn't extremely focused at the beginning of course and I had a bobble on #2 as I couldn't make sense of the map in the small trail garden bed section but I had good flow and reading ahead afterwards - avoided all traps! It was difficult to push with no group and being exhausted, different mentality after all the group racing! I think I could have considered other routes more but on the short legs it didn't really matter too much...Overall really enjoyed running on this beautiful campus and racing with some great competitors!
Finished 23rd in the end and 5th female - very happy I made it to SART and can't wait for next year!
Running 25:00 [1]
About 10 mins give or take, before each race jogging and stretching. A solid 5 mins cool down between races and at the very end a cool down jog quickly turned into a cool down walk... it was quite hot in the sun so tried to keep in the shade!
Saturday Sep 10, 2016 #
Running warm up/down 1:15:00 [1]
To make my life easier I am just putting all my warm up/down time together.. I tried to do about 15 mins of good warm up before each race with jogging, dynamic stretches, some static stretches and strides. My calfs and quads were sore already going into the weekend from intervals so the warm up was important! My cool downs were slacking a little...I tried to go for a run after each race but they were pretty pathetic- everything hurt and wanted to eat some food and re-hyrdrate before next race! I did however do a solid cool down after the last race of the day with a group.
Orienteering race 7:53 [4] 1.45 km (5:26 / km)
Time Trial
First race of the day and I wasn't as mentally prepared for this as I could have been... stopped before #1 as I didn't want to overshoot and hadn't made sense of map yet, went above from 4-5 but looking back i think going down would have been faster (hard to see if there was a gap in wall on map while running!) and a failed control description reading at #7 rounded off nav bobbles! Near the end I was able to read ahead and anticipate which was good but such a short course to get into map! Physically I felt alright (besides already tight calves!) but could have pushed more... Difficult mentality in a competition like this when you know you have 5 more races to go you feel like you need to save some! I was seeded 21st after this. Super cool area too with the industrial features and a gorgeous view of Seattle!
First race of the day and I wasn't as mentally prepared for this as I could have been... stopped before #1 as I didn't want to overshoot and hadn't made sense of map yet, went above from 4-5 but looking back i think going down would have been faster (hard to see if there was a gap in wall on map while running!) and a failed control description reading at #7 rounded off nav bobbles! Near the end I was able to read ahead and anticipate which was good but such a short course to get into map! Physically I felt alright (besides already tight calves!) but could have pushed more... Difficult mentality in a competition like this when you know you have 5 more races to go you feel like you need to save some! I was seeded 21st after this. Super cool area too with the industrial features and a gorgeous view of Seattle!
Orienteering race 16:49 [4] 3.0 km (5:36 / km)
Woodland Park
I had a good start by leading pack and then pushing others, got into map quickly! I took an independent route to #5 and it was good just could have been a bit smoother, I had a hesitation jumping over passable wall and re checked map to be sure! Overall no real nav problems and physically it was tough in the heat and on the flat simple legs in the middle of the course I found myself slowing down... needed to push pace while running alone but it was tough!
I had a good start by leading pack and then pushing others, got into map quickly! I took an independent route to #5 and it was good just could have been a bit smoother, I had a hesitation jumping over passable wall and re checked map to be sure! Overall no real nav problems and physically it was tough in the heat and on the flat simple legs in the middle of the course I found myself slowing down... needed to push pace while running alone but it was tough!
Orienteering race 19:48 [3] 3.1 km (6:23 / km)
Carkeek Park
Ugh... this was slow and painful. 75% trail running with lots of climb and my legs were not happy! A good kick in the butt however to remind me to get out and run some more hills and improve endurance! Nav wise I tried to consider the different routes and was happy with my decisions except for one leg, just need to continue to make faster decisions. My route from 11-12 involved turning around and adding more distance as I missed two better staircases down to the go-control... My original plan was to flow through control back to field but then I hit a crossable fence and for some reason I did not even think of jumping it so i turned back the way I came and at that angle I just started running for the far path/staircase with switch-backs to the lower level - definitely not ideal! Frustration let me push a bit more to finish though!
Ugh... this was slow and painful. 75% trail running with lots of climb and my legs were not happy! A good kick in the butt however to remind me to get out and run some more hills and improve endurance! Nav wise I tried to consider the different routes and was happy with my decisions except for one leg, just need to continue to make faster decisions. My route from 11-12 involved turning around and adding more distance as I missed two better staircases down to the go-control... My original plan was to flow through control back to field but then I hit a crossable fence and for some reason I did not even think of jumping it so i turned back the way I came and at that angle I just started running for the far path/staircase with switch-backs to the lower level - definitely not ideal! Frustration let me push a bit more to finish though!
Orienteering race 20:23 [4] 3.2 km (6:22 / km)
Seattle Pacific University
Another tough slow race... super fun map though!
At this point in the day I didn't start super focused and without reading control description I got trapped at the first control...Tried to push back and avoided future traps by slowing down to read map better and descriptions. However my routes were not always ideal, lots of route choices with the decision of more distance vs. climb. I needed to look for the smoother routes and those without long sets of stairs as I definitely can't run those fast! I also needed to anticipate sharp turns better from 8-9 as I missed turn and added distance going around. Overall, not great but learned lots and cool to run on such an interesting campus! Had some grit at the end to finish strong and more focused at map flip so that was good.
Another tough slow race... super fun map though!
At this point in the day I didn't start super focused and without reading control description I got trapped at the first control...Tried to push back and avoided future traps by slowing down to read map better and descriptions. However my routes were not always ideal, lots of route choices with the decision of more distance vs. climb. I needed to look for the smoother routes and those without long sets of stairs as I definitely can't run those fast! I also needed to anticipate sharp turns better from 8-9 as I missed turn and added distance going around. Overall, not great but learned lots and cool to run on such an interesting campus! Had some grit at the end to finish strong and more focused at map flip so that was good.