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Training Log Archive: taramelhuish

In the 7 days ending May 12:

activity # timemileskm+m
  Run8 6:10:26 38.34(9:40) 61.7(6:00)
  Orienteering3 2:10:17 10.22(12:45) 16.44(7:55)
  Strength2 2:10:00
  Total10 10:30:43 48.55 78.14

» now

Saturday May 12 #

9 AM

Run warm up/down 22:30 [1] 2.75 km (8:11 / km)

Orienteering 19:38 [4] 4.18 km (4:42 / km)

Finally got round to doing thee sprint training down town in Halden. Did a course with a lot of route choice and artificial barriers. Mostly went ok, only really picking one obviously wrong route choice, but felt like I was being indecisive on many others eg. took a few steps then turned around on another route choice. Then also got caught out at the end when the finish control was on the other side of an impassable wall. So not really very clean and definitely not the confidence boosting training that I was hoping for :// Tried to push my running where I could but also didn't feel as fast as I'd like so I have to make sure to get some solid and consistent speed training in from now on with JWOC actually not too far away. Also ate too much breakfast so that didn't help me feel great.

Orienteering 18:04 [4] 3.13 km (5:46 / km)

Walked across the river and did two short sprintervals which were 1.4 and 1.1km each...they were part of a larger set of intervals I think but only two of them seemed to exist in the collection of maps here. Was tired after the first controls so these were obviously slower, an time includes jogging in between. Went ok, but there was more artificial barriers on these than I've ever seen in my life, which was probably good practice...but I really hate them so wasn't exactly enjoying it, and still took one wrong route choice on each I reckon.

Was planning to get out this arvo for another set of sprintervals, but after watching the EOC relay until after 6pm, by the time I got home I was quite hungry and opted for dinner instead. Will try to do these on Monday with some strides as well as my 'intervals'.

Run warm up/down 13:11 [1] 2.23 km (5:55 / km)

Up the hill home

Friday May 11 #

12 PM

Run 30:00 [3] 5.8 km (5:10 / km)

Short one - taking today very easy so I don't overdo it like last week. Was expecting to feel tired and stiff but felt quite good! warm and sunny which was nice :)

Thursday May 10 #

11 AM

Run warm up/down 19:00 [1] 2.18 km (8:43 / km)

Orienteering race 1:00:02 [4] 6.9 km (8:42 / km)

O race near Kongsberg because its close to where the Norwegian juniors will have their JWOC trials next weekend. Was going quite well for the first bit - a few little mistakes/ messy bits but nothing serious so felt like I was making god progress in the terrain, and was actually running rather than stopping all the time. Still find the terrain very draining so I was getting tired running through the forest, though still kept it up for the first part of the course. But then in the later bit of the course we had a big climb up into a steep bit where I messed up 2 controls in a row quite badly...the first one, most people had difficultly with, not exactly sure why but we all found this other control near by which seemed Anyway, once I didn't find the control I was sort of stuck on this steep hillside with no clue where I was, but eventually figured I had gone too far and went back to find it. The next mistake was very stupid, crossed a track onto another hillside which I had to follow round to get to the control, and despite knowing exactly where I crossed the track, soon decided that I was way higher on the hill than I thought, so then nothing made sense and I ended up dropping and having to climb back up the control once I found myself again. From there it was just running to the finish. So a bit annoying because if not for those mistakes I could have had quite a good run and not been so far behind the others. But it was still a nice area and a fun race!
4 PM

Run warm up/down 11:00 [1] 1.1 km (10:00 / km)

Long up hill to the start of the training...and this was only 2/3 of the way...the rest was a very steep walk so stopped my watch

Orienteering 32:33 [2] 2.23 km (14:36 / km)

Training on a map which was more relevant for the trials next weekend than the race this morning - quite steep and rocky. I just felt so tired I didn't have the energy to think and run at the same time...turned the wrong way along a track to the 2nd control because I just wasn't thinking which was rather silly. Also bent my ankle back quite badly coming out of te 2nd control landing on a rock weirdly so that slowed me down too. Only did the first 6 controls then gave up and went back to the track because I was too dead so it wasn't worth me trying to force myself to do more when I was getting tired/ hungry/ grumpy. Found all the controls no problem but I was essentially walking most of not much of an arvo session at all.

Run warm up/down 6:15 [1] 0.71 km (8:48 / km)

back to the cars

Wednesday May 9 #

9 AM

Strength 1:10:00 [3]

still feeling a bit like I'm not getting anywhere without any weights now so got creative and did some lunges holding a giant box of washing powder, though it was an inconvenient size so couldn't hold it a good way for any squats. Pretty much the same old otherwise
6 PM

Run 41:20 [3] 7.5 km (5:31 / km)

Easy jog on some forest trails, forgot compression socks so was being a bit careful - thinking about my pesto pasta which awaited me at home so the time went slowly but it was a nice evening out

Tuesday May 8 #

8 AM

Run 30:00 [3] 5.28 km (5:41 / km)

Easy morning yog on the usual stream/ park loop, calves tight and felt half asleep still but got a bit better towards the end. Very warm today (like 18 or something) so even felt hot in a singlet.
6 PM

Run warm up/down 15:00 [1] 2.17 km (6:55 / km)

Calves very sore, stomach not happy either

Run intervals 45:00 [4] 8.33 km (5:24 / km)

Club intervals. 3x4mins, 3x3mins, 2x2mins with 2mins rec in between everything. Up the lysloper so the 4s were all uphill, one 3 was downhill with the others being flat/ gradual uphill, and the 2s were also uphill. Definitely did not expect to do the whole session. Started even though my calves were sore, but as expected they weren't so bad once I got a better stride going. Still felt awful regardless, particularly on the first one. Struggling to keep up with Eva after being comfortably ahead last week (though she is very strong on the hills). Didn't take it too hard because I knew I would probably break something so just tried to hang on to her - this actually ended up being quite good, because I started to feel better as the session went on, even getting ahead at the end of some of the reps, and I actually needed to go that pace to keep it up for the whole session. This is why its so much better to do intervals in a group, I no doubt would have gone too hard at the start and died at the end or not finished the session. So it was actually good to do a longer one because I struggle to do these on my own. Felt the calves again at the start of the 2s and tried to not overdo it at the end, which was hard because I just wanted to go fast to finish...still ended up going pretty hard but I survived.

Run warm up/down 24:40 [1] 4.0 km (6:10 / km)

The downside of this was that because we had only gone out towards hoias (though turning back in the rests) it was a very long way back. Slow shuffle with Karoline and Idun, which was nice and easy as it was mostly downhill. Feeling the calves again so stopped running after this much, but still had to walk over a k to get home after this.

Monday May 7 #

8 AM

Run long 1:52:30 [3] 19.65 km (5:44 / km)

Feeling much better once I got going. Awesome long run up the fjord past the fortress. Essentially started where the monolith relay went but in reverse, added a loop on a side hill to stay on nice trails instead of the road. By the time I got to the far end I had already gone a fair way so didn't drop down the steep track I ran up in the relay, just cut across to meet the firetrail coming back. Also got onto some super super nice forest/ bare rock trails on the way back instead of going on the road where the relay went. Back through the fortress area (no summit though because i'd been out a long time by then). Had to stop a few times to check the map - got especially confused in one bit because the map was very old but found my way eventually. Felt pretty good the whole way and such nice scenery where the tracks overlooked the fjord and some super super pretty forest trails :)
6 PM

Strength 1:00:00 [3]

club strength. Didn't really need to do this after this mornings run but I like it too much so I went for the fun anyway ;) didn't kill myself doing it. Rode there and back because I wasn't going to manage an extra 2k running either way

Sunday May 6 #

(rest day)

Felt a bit better this morning but still knew I really needed a day off. Went for a lovely walk around a little island called Salto near Stromstad while Lizzie, Bjorn and Fredrik ran. Also cycled to and from Lizzie's place very slowly to watch EOC.

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