Training Log Archive: nicki

Whytcliffe Park - Mass start with forking. I took off with the bunch up the hill and managed to keep up with the main group of guys until I stopped to check the control number on the 3rd flag. When it didn't match my map, I had to relocate. But after a minute or so, I realised that none of the numbers matched and I was at the right control all along. By then, I'd lost the pack so just meandered around the rest of the course.

Cypress Falls - Partner-O. I ran around the woods with Petra from Sweden and we nailed just about every control. This is one of my favourite exercises and it went really well for us.

Cap College - O-tervals. Partnered up with Petra again for the 4km exercise. I was still holding good speed and nailed all the controls.

Lynn Valley - Dogbone O. This was a big of a gong show as I didn't take my compass and got completely turned around in the school where the legs were criss-crossing all over the place. It was a fun exercise, although I was starting to tire and I lost a bunch of time trying to work out which way was north!!

Cates Park Sprint - An OK run, except for the big mistake to the control on the beach and a bit of time wasted when I got stuck in green instead of passing through white on the way to control 3. I just temporarily lost concentration and contact with the map and ended up losing about a minute clambering down the beach in the wrong spot. In retrospect, this was a stupid mistake. Feeling a bit discouraged.

Warm-up & Cool-down

Event: Vancouver Sprint Training Camp
 

Acaida sprint race - after airport debacle, I managed to get to the university just as it got dark. Had trouble reading the map in the bad light and with my bad eyesight but was happy with my run considering it was first event since Barebones last August. Once I worked out you could run pretty much in a straight line and find your way through all the narrow gaps in the buildings I was good.

Cool-down

2 x 200 m
125 m kick
2 x 150 m
125 m kick
2 x 100 m
50 m drill
2 x 50 m

15 x 100m @ 1:55, descending in 2s (1:45, 1:40, 1:35, 1:32, 1:30, 1:28, 1:25)

200m easy free

1500m free @ 80%

350 m kick, with fins

200 m free

50 m cool down

A very cruisey and gorgeous run along the river and Douglas Fir Trail. It's nice to finally get outside after the deep freeze of the last few weeks. Definitely one of those beautiful crisp, late-winter evenings when the air is feeling a bit warmer, and the sun is shining a bit higher in the sky.

5 x 100 m (2 free, 2 pull, 1 free)
8 x 25 m drill
1 x 200 m, descending 50s

2 x 400 m @ 6:30
2 x 300 m @ 5:15
2 x 300 m @ 3:40
2 x 100 m @ 1:45

4 x 50 m kick
100 m free

** barely held onto the pace of the mainset today. A good one for the bank!