Training Log Archive: hkleafIn the 11 days ending Aug 9, 2015:
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Sunday Aug 9, 2015 #
Note
Running (Pavement) 5:00 [2] 0.63 km (8:00 / km)
shoes: Mizuno Wave Ronin 2
Saturday Aug 8, 2015 #
Running (Mixed Trail/Pavement) 45:00 [2] 4.5 km (10:00 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Friday Aug 7, 2015 #
Running (Mixed Trail/Terrain) 22:53 [2] 2.26 km (10:08 / km)
Orienteering race (Long) 2:57:52 [5] ***** 15.5 km (11:29 / km) +660m 9:28 / km
33c
Running warm up/down (Grass) 10:00 [1] 1.25 mi (8:00 / mi)
Stretching warm up/down 15:00 [0]
Thursday Aug 6, 2015 #
Stretching warm up/down 10:00 [0]
Orienteering 45:19 [3] 4.69 km (9:40 / km) +105m 8:41 / km
Long Model course @Littlemill with Iris.
Running warm up/down (Mixed Trail/Terrain) 5:40 [2] 0.44 km (12:53 / km)
Note
Physical Therapy 1 [0]
Wednesday Aug 5, 2015 #
Running warm up/down (Mixed Trail/Grass) 22:22 [2] 2.41 km (9:17 / km)
Orienteering race (Relay) 57:36 [5] **** 6.9 km (8:21 / km) +180m 7:23 / km
spiked:18/24c
We had the same combination as AsOC Relay last year, but I've never run the 1st leg at WOC before. The pace out of the gate was insane! I tried my best to hang on at the back of the pack while still being careful to read the map to the first control. But by #3, I had trouble deciphering the map while keeping pace. As a result, I went to the wrong control (50). By the time I recovered, the train had left! Made a compass error on the way to #6 (56) and took a bit of time to recover. The Chinese runner was having trouble as well, so he ran with me until #12 (just after the map change) when I made another compass error. Still not 100% sure what happened but the terrain just didn't match up with my map visualization. Ran around trying to relocate without success. Finally found a control but in my slightly panic state I failed to check the code on the map and just thought it was the women's control. After running away momentarily, suddenly came to the realization that control was in fact my #12!!!! By now, my pace has slowed a bit due to tiredness. The navigation was at least acceptable, until #20 (41) where I was slightly off west of the circle and made a small loop before realizing where I was. On the run in, had trouble seeing a cross point and nearly went through the fence at the opening where we had jumped over during the run-out to the start marker. Took a little tumble into the rough to stop myself, then ran in as hard as I could.
Glad to have completed under an hour, but a bit disappointed that I made so many mistakes out there. The excitement and craziness of running the 1st leg is definitely an experience I won't ever forget. If I am lucky to get another chance in the future, I will be more ready for it.
Running warm up/down (Grass) 20:00 [2] 2.5 km (8:00 / km)
Stretching warm up/down 15:00 [0]
Physical Therapy 1 [0]
Tuesday Aug 4, 2015 #
Running (Mixed Pavement/Grass) 35:15 [2] 5.45 km (6:28 / km)
ahr:115 max:140 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Physical Therapy 1 [0]
Monday Aug 3, 2015 #
Orienteering 1:13:23 [3] **** 9.16 km (8:01 / km) +155m 7:23 / km
ahr:152 max:179
Had some trouble at the south part of the map, mistaking the edge of rough open with a clear vegetation boundary. Could've averted the mistake by simply checking my compass direction. Took a while running around before finally finding myself again. The north part of the map went much better by comparison.
After studying the bulletin, guessing the Middle Final tomorrow will be using the south part while the terrain for Relay will more likely resemble that from the north part.
Stretching warm up/down 5:00 [0]
Orienteering (Long) 1:39:03 [3] ***** 5.55 km (17:51 / km) +200m 15:07 / km
ahr:134 max:164
Iris had some experience on this type of terrain from last year's training camp, but this was my first time, so was a bit nervous. And it was not easy! I had some trouble distinguishing the subtle landforms in the terrain, and generally not very accurate with the compass bearing. The visibility is great but the runnability through the marshes and rough open is quite terrible. It gets tiring to essentially high-kneeing the whole time!
Iris and I ended up running the suggested course together, so we can discuss what we see and help each other out along the way. Overall, it was a rather discouraging session and has me worried about the pending Long Final.
Stretching warm up/down 10:00 [0]
Physical Therapy 1 [0]
Sunday Aug 2, 2015 #
Note
Orienteering race 43:03 [3] *** 5.07 km (8:29 / km) +100m 7:44 / km
ahr:137 max:161 spiked:11/15c
Course 15, 4.5km, 70m, 15c (1:10000, 5m)
A few of us wanted to get on a map for this WOC rest day, so we partook in the Day 1 races. It gave me a chance to spend more time in the Scottish woods while also loosening my legs from the sprint efforts. Had some hesitation to #1 and was quickly caught by Kevin. We ran the rest of the course more or less together.
Stretching warm up/down 10:00 [0]
Saturday Aug 1, 2015 #
Running (Road) 31:14 [2] 4.25 km (7:21 / km)
ahr:109 max:127 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Running warm up/down (Grass) 19:29 [3] 2.19 km (8:54 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 5:00 [0]
Orienteering race (Sprint) 18:18 [5] *** 4.3 km (4:15 / km) +45m 4:03 / km
spiked:23/25c shoes: Mizuno Wave Ronin 2
This year's team consisted of Heidi-Kevin-Me-Charmaine. New girls for the team while the guys stay the same. I ran 3rd leg after Kevin just like last year. Heidi started off decently with Canada and USA in sight. Kevin kept pace through the spectator control, but fell off the pace due to tireness in the 2nd half through the park. I was all alone when I started.
The course goes through the sand dunes right away. Not wanting to make an error, I was a bit slower and deliberate in this section. Trouble started on the first long route choice leg to #3. I did not anticipate the man-made fences/blockades ahead of time, so did not have enough time to react and subsequently chose a longer route. The next long leg to #6 takes us back to the dunes. I didn't have any mistakes, but probably slowed down too much to read the map. After that, the course went smoothly. I tried hard to push the pace whenever I can. The passage through private garden on the way to #12 was hard to spot on the run. I picked that route on a slight gamble as I ran up the hill from spectator control. Caught a glimpse of the South African runner ahead of me in the park section, and was able to overtake him on the routechoice to #23 (right side of vegetation). But then proceeded to make a routechoice mistake to #24 by missing the path west of the pool. Tried my best to sprint in and hand off to Charmaine. Totally exhausted.
Running warm up/down (Grass) 10:00 [1] 1.25 km (8:00 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 5:00 [0]
Friday Jul 31, 2015 #
Running (Road) 46:52 [3] 5.74 km (8:10 / km)
ahr:107 max:153 shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Running (Mixed Pavement/Grass) 19:01 [3] ** 3.04 km (6:15 / km)
shoes: Mizuno Wave Ronin 2
Stretching warm up/down 10:00 [0]
Orienteering race (Sprint) 14:02 [5] *** 3.7 km (3:48 / km) +10m 3:45 / km
spiked:15/17c shoes: Mizuno Wave Ronin 2
Men-1, 3.7km, 17c, 10m
Started in the early time slot, and it was one of the best sprints I've ever run at WOC. The navigation seems rather straight-forward without tricky fences. The few trainings we did last week on similar maps/terrain probably contributed to my comfort level with reading this map. Had a very minor mistake on the way to #2. Then hesitated a little bit finding the right alley to turn to #7. Probably had an inefficient route choice here as a result. On #8, was ready to take the long way around by the Finish when I luckily spotted someone crossing the fence into the field ahead of me. Ran smack into an Aussie runner #14. That cost a couple seconds. As tiredness was also setting in, I then proceeded to read the map carelessly and took a long way around to #15.
Really satisfied to learn about my time, but knew that 12:30 was probably needed to qualify for this "runner's course". Looking back, there may be a few seconds here and there I could've saved on better route choices, but not much more I could've done. Unfortunately, that's the kind of speed I don't have. The Belgian Yannick ran an incredible 11:48 in winning my Heat.
Running warm up/down (Grass) 15:00 [1] 1.5 km (10:00 / km)
shoes: Mizuno Wave Ronin 2
Thursday Jul 30, 2015 #
Orienteering (Sprint) 1:18:57 [2] *** 8.96 km (8:49 / km)
ahr:109 max:154 shoes: Mizuno Wave Ronin 2
Physical Therapy 1 [0]
Stretching warm up/down 10:00 [0]