Training Log Archive: 007

Event: 3. Nationaler Mitteldistanz / 4. Nationaler Langdistanz
 

National middle distance, Givrine nord (same map as WOC middle in 2012)
Rough terrain with nice limestone contours.

Controls 1-7 were clean but apparently too slow, in the second half I started racing more but started making small mistakes.
Most of the mistakes had the same cause:
- struggling to hold compass line in the rough terrain (9,14)
- being careless with direction coming into the control, particuarly with downhill approach (8,10,12)
- rushing a bit, esp out of and in to controls

On the plus side my relocation was very quick so none of them turned into big mistakes.

Need to work on:
- faster confident compass in rough terrain (look ahead)
- dicipline coming into every control, take a moment to be certain
- practice race pace orienteering without 'rushing', especially taking a moment longer leaving and entering controls and being able to run faster in between.

8th, 6:11 behind Natalia, 15%

Results
Route gadget

Longer warm down.

Iron: little bit of meat

C • summary 2

Bloodtest for ferritin

Iron: meat

Travelled an hour towards the orienteering event from work, but my train was late so I missed the connecting bus out to the event and the next wasn't for 40mins, couldn't be bothered waiting so travelled another hour home.
Anyway, the session I did instead was at least as good and no nettles ;)
Ran at a solid pace, reading the Swedish middle selection race map. Really good excercise, I'll do it once a week till WOC.
Helps train reading the map and making route choices on the run, and going through the legs in my head was a good excercise in focus. And there are heaps of routes online to compare with after. Sometimes I had difficulty knowing what parts of the forest would slow me down the most and it's relly useful to see the routes others actually took. The routes I chose were often wider than the ones I saw online. Switzerland has given me an aversion to green..
http://www.pan-kristianstad.nu/doma/show_map.php?u...

Iron: meat

Local Zurich O, Hardwald (near Kloten).
Some parts very green (nettles OVER my head) and not as on the map, but I can't blame my poor run on that. Often got thrown by vegetation when I should have been relying instead on compass.
Need to work on keeping focus, my mind is generally waaay too over active and I need to teach it to shut up during orienteering. Going to experiment with some mindfulness training.

C • A win is a win :) 2

The arrival of summer, at least for 3 days, made me sooooo happy today but it was tough running in the 'heat'. Scoffing down a bowl of salty instant noodles when I got home was the best.

Iron: tablet

Rapperswil sprint O race.
Pushed hard but pretty damn slow (2mins behind a junior girl..). Work to do there.
Didn't crack perfect race technically either, making one error through distraction, got caugh tup on details twice and maybe one slower RC. Generally reading ahead well though.

5 x per leg staircase hopping (18 steps)
Jump squats, lunges
Steep stair sprints

Such a beautiful evening in Rapperswil!

Glutes

Iron: liquid

Training for the next week.

M: -/strength
T: sprint O race (hard) + plyo
W: long O race (mod)
T: middle O race (hard) + plyo
F: -
S: middle O race national
S: long O race national

Iron: meat

Wanted to get some hill in my legs so ran up to Meinrad in the mist.
Felt slow, but sure I will be stronger next time..

Iron: meat