Training Log Archive: AliCIn the 29 days ending Feb 29, 2008:
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Friday Feb 29, 2008 #
Running 41:50 [1]
Ok, so I noticed today that the Long course at the JK has 455m climb or something. Yikes! So I did Headington hill (from Marston) times 2 on my run today... easy run, generally though.
Thursday Feb 28, 2008 #
Running 44:40 [2]
Warm up around Headington Hill park- so nice it was still light out! Then over to the track, some drills, the rest between the intervals, and warm down back home.
Running 10:20 [5]
4 x (2 x 400, 30s recovery) 2m30s recovery
Sets of two four hundreds with little recovery between- last session holding back from real speed for the hip, which is still a bit iffy, but still gradually getting better.
Felt pretty good, no wind today, which was really nice. Times:
77, 78
76, 80
78, 79
78, 78
So pretty consistent. My breathing was really loud- little bit of the vocal cord issues kicking in maybe.
Sets of two four hundreds with little recovery between- last session holding back from real speed for the hip, which is still a bit iffy, but still gradually getting better.
Felt pretty good, no wind today, which was really nice. Times:
77, 78
76, 80
78, 79
78, 78
So pretty consistent. My breathing was really loud- little bit of the vocal cord issues kicking in maybe.
Strength (Core) 5:00 [1]
Wednesday Feb 27, 2008 #
Running 1:17:37 [2]
Morning run up to Shotover, and an attempt at running around the xc course while up there. Got the beginning and end, definitely messed up the middle. Good run, and a pretty morning to see the end of the sunrise!
Tuesday Feb 26, 2008 #
Running 44:39 [1]
Warm up, recovery between intervals, and warm down. Gorgeous day- and the flowers are coming out! (In February?!? where am I?!?)
Running intervals 20:00 [5]
Intervals! Unfortunately, mostly by myself, as no one around today was quite my speed...
8min, 3 min recovery, 3x2min (1min recs), 3 min rec, 3x2min (1min recs)
Felt good and strong, focused on moving my legs more quickly for the 2 minute ones.
8min, 3 min recovery, 3x2min (1min recs), 3 min rec, 3x2min (1min recs)
Felt good and strong, focused on moving my legs more quickly for the 2 minute ones.
Monday Feb 25, 2008 #
Running 20:30 [1]
Didn't get the pre-circuits loop in this week. Total bummer. Bit of a jog before and back to the lab after circuits.
Strength (Circuits) 45:00 [1]
And circuits! With some Scandinavian maps around for glancing at, thanks to Anne. Some had her routes on it, which was good to see how people attempt to get from one control to the next on that type of terrain...
Sunday Feb 24, 2008 #
Running warm up/down 15:00 [1]
Warm up, down, back and forth car-registration along the track mostly. Also stressing out about maps for people/getting Lucy back on time- all worked out though!
Orienteering race 55:04 [4] *** 7.7 km (7:09 / km) +235m 6:12 / km
24c shoes: Walshes
LOK Regional Event, Holmbury Hill
This area is where I had my first good race last year (spoilt by a mispunch, but I was actually orienteering quickly for the first time.) Today also went really well, with the only real mistake being only a minute on control 7, where I futzed around with the gullies a bit. It was really fun to actually run around and just have things make sense!!
I was super nervous going into the isolated shallow gully on top of the hill (#20), I felt like it could turn into one of my pit misadventures from last week. But was careful, and after poking around this way and that a bit, found it easily, though that might be partly good luck too...
I didn't actually feel as springy as last week, nor did I last night. Perhaps the intervals on Thursday? Calves were just burning on all even gradual ups... But the main goal of the weekend was attained: no bad ankle twist! Hopefully this means it's actually going to get a chance to heal now!
This area is where I had my first good race last year (spoilt by a mispunch, but I was actually orienteering quickly for the first time.) Today also went really well, with the only real mistake being only a minute on control 7, where I futzed around with the gullies a bit. It was really fun to actually run around and just have things make sense!!
I was super nervous going into the isolated shallow gully on top of the hill (#20), I felt like it could turn into one of my pit misadventures from last week. But was careful, and after poking around this way and that a bit, found it easily, though that might be partly good luck too...
I didn't actually feel as springy as last week, nor did I last night. Perhaps the intervals on Thursday? Calves were just burning on all even gradual ups... But the main goal of the weekend was attained: no bad ankle twist! Hopefully this means it's actually going to get a chance to heal now!
Saturday Feb 23, 2008 #
Running warm up/down 8:00 [1]
Warm up jog to start and around at the start a bit.
Orienteering race 1:10:14 [4] *** 5.3 km (13:15 / km) +150m 11:37 / km
14c
British Night Champs!!
That was *so* much fun. It was (fairly) warm, it was dark, and I ran around in the woods, and actually found the controls. Cool stuff, think it being warm out really helped. I got way messed up (15 minute mistake) to number 9, but that's fine, realized that I was going wrong, kept trying to go back to where things made sense, but made the same error a few times. Oh well, I learn.
Can't wait to go night orienteering again. Unfortunately can't go to the training at Brill this Wed night, as I have the OUCCC AGM, which I don't really want to go to, but should.
That was *so* much fun. It was (fairly) warm, it was dark, and I ran around in the woods, and actually found the controls. Cool stuff, think it being warm out really helped. I got way messed up (15 minute mistake) to number 9, but that's fine, realized that I was going wrong, kept trying to go back to where things made sense, but made the same error a few times. Oh well, I learn.
Can't wait to go night orienteering again. Unfortunately can't go to the training at Brill this Wed night, as I have the OUCCC AGM, which I don't really want to go to, but should.
Friday Feb 22, 2008 #
Note
(rest day)
Ah! Meant to go for a run sometime between 4-6:30, but got too busy at work. Boo.
Thursday Feb 21, 2008 #
Running warm up/down 25:00 [1]
Warm up, up Headington Hill, then over to the track. Plus 4 min drills.
Running intervals 14:16 [5]
4 x 1k on the track:
3:37
3:34
3:34
3:31
Still had some left for the last one apparently- maybe need to push them harder from the start. Wind on the home stretch was tough stuff.
3:37
3:34
3:34
3:31
Still had some left for the last one apparently- maybe need to push them harder from the start. Wind on the home stretch was tough stuff.
Running 19:00 [1]
Warm down and jogging between intervals.
Tuesday Feb 19, 2008 #
Running warm up/down 25:00 [1]
15 min warmup round the parks a bit, including rainbow bridge (hafta get the hill in...) 10 min warmdown with Ian, partways round the parks.
Running race 23:05 [4] 6.2 km (3:43 / km)
OUCCC Hilary Term Cuppers
Felt pretty good, did a good pace, probably just under race pace- Cathy and I had agreed to do it as a tempo together, but than a girl in pink started off real quick, and we therefore scratched the tempo plan (couldn't let people not on the running team beat us!). Hopefully pink comes out for the team in the future!
Felt pretty good, did a good pace, probably just under race pace- Cathy and I had agreed to do it as a tempo together, but than a girl in pink started off real quick, and we therefore scratched the tempo plan (couldn't let people not on the running team beat us!). Hopefully pink comes out for the team in the future!
Monday Feb 18, 2008 #
Running 40:25 [2]
From lab, Marston Ferry Road, and up the hill towards Headington til the first hospital exit, back down and to circuits. A real run today, unlike my recovery jogs the past few weeks. Feel more energetic, which is nice!
Strength (Circuits) 45:00 [1]
Circuits. So much "Heads, Shoulders, Knees and Toes"!!! I need to perfect my glare, it didn't seem effective at stopping it... =) Benjamin even continued as we ran back labwards...
Perhaps our JK relay names are decided too. But they're secret.
Perhaps our JK relay names are decided too. But they're secret.
Running 6:30 [1]
Labwards with the Benjamin.
Sunday Feb 17, 2008 #
Event: WCH Regional Event
Running warm up/down 15:00 [1]
Jog to start with a few running drills, plus about 10 min of warm-down with Kat afterwards (venting slightly about my horrible run, perhaps...).
Orienteering race 1:08:27 [4] 7.1 km (9:38 / km) +230m 8:18 / km
Beaudesert Regional Event
Bah! is about how I feel about this one. Horrible races happen sometimes, and today was sometimes. But I think one important lesson was learned- be careful when attempting to find pits!
Actually, there were times I was orienteering quite well today, when I wasn't fumbling about backwards and forwards looking for pits. Besides mistakes on 2, 7, 8 (all pits), I was doing well until 12. Then 12 was absolutely horrible. ~6.5 minutes there, and to be honest, I should have kept my head together better, coming back afterwards, there *was* a veg boundary, just far closer to the track than I envisioned, for some reason.
Having finally been led into 12 by others (I won't even pretend I actually eventually found it) I pulled myself together, planned my way to 13 and flew down the hill, at which point I twisted my ankle. Painful. I just sat where I fell for awhile, waiting for the pain to subside a bit. Then sat up, and considered whether I should finish the race. On one hand, I didn't feel very competitive anymore, and my ankle hurt, on the other, I am damn stubborn generally about not giving up. I decided to give up and started walking towards the track, but then turned around and decided to jog around the course and in. No big mistakes from then on, but I wasn't really pushing it.
Bah! is about how I feel about this one. Horrible races happen sometimes, and today was sometimes. But I think one important lesson was learned- be careful when attempting to find pits!
Actually, there were times I was orienteering quite well today, when I wasn't fumbling about backwards and forwards looking for pits. Besides mistakes on 2, 7, 8 (all pits), I was doing well until 12. Then 12 was absolutely horrible. ~6.5 minutes there, and to be honest, I should have kept my head together better, coming back afterwards, there *was* a veg boundary, just far closer to the track than I envisioned, for some reason.
Having finally been led into 12 by others (I won't even pretend I actually eventually found it) I pulled myself together, planned my way to 13 and flew down the hill, at which point I twisted my ankle. Painful. I just sat where I fell for awhile, waiting for the pain to subside a bit. Then sat up, and considered whether I should finish the race. On one hand, I didn't feel very competitive anymore, and my ankle hurt, on the other, I am damn stubborn generally about not giving up. I decided to give up and started walking towards the track, but then turned around and decided to jog around the course and in. No big mistakes from then on, but I wasn't really pushing it.
Saturday Feb 16, 2008 #
Orienteering (Control Pick) 45:00 [2] 4.0 km (11:15 / km)
EDS training at Cannock Chase, Sherbrook
First off, control pick with brown only. Much better than brown-only on Cannock last year, but parts were still tough. I should have looked harder for the pit at number 2, because I was actually on the right spur, then ran past it, and had to come back. Also was far too low at number 4, had two old ladies tell me everyone else was going up the hill. Grrr... Things were smoother from there, except 12 which had been nicked, 14 where I was too high, and 18 where I bashed my knee real hard going over a downed tree. Ouch!
First off, control pick with brown only. Much better than brown-only on Cannock last year, but parts were still tough. I should have looked harder for the pit at number 2, because I was actually on the right spur, then ran past it, and had to come back. Also was far too low at number 4, had two old ladies tell me everyone else was going up the hill. Grrr... Things were smoother from there, except 12 which had been nicked, 14 where I was too high, and 18 where I bashed my knee real hard going over a downed tree. Ouch!
Orienteering (Map Memory) 1:05:00 [3] 7.5 km (8:40 / km)
Map Memory
Alternated controls, one remembered the way from map memory and ran there, other followed and attempted to learn the way to the next control. I was really nervous about doing this, as I wasn't at all confident in my map- memory skills, having been pretty horrible doing it with Ruth at Shotover. But, this went much better! Only got really awfully confused at 13. At 5, I messed up, but knew exactly how, so was still able to find the control without the map. Really cool stuff, and tough to get info and plan on the map while running at person-without-map-speed!
Alternated controls, one remembered the way from map memory and ran there, other followed and attempted to learn the way to the next control. I was really nervous about doing this, as I wasn't at all confident in my map- memory skills, having been pretty horrible doing it with Ruth at Shotover. But, this went much better! Only got really awfully confused at 13. At 5, I messed up, but knew exactly how, so was still able to find the control without the map. Really cool stuff, and tough to get info and plan on the map while running at person-without-map-speed!
Orienteering (Trains) 27:00 [3] 3.5 km (7:43 / km)
Trains with Tessa and Lizi. Was good fun, and I was orienteering ok, I thought. Bad route from 5 to 6 (why go over the extra little hill) and I miss-hung 7 in the wrong cleared bit, I was very confused by those cleared bits though. Proud of myself for finding the little reentrant in the green at 9 with such low visibility. And that was that for the day...
Friday Feb 15, 2008 #
Running 32:26 [1]
My Marston-Headington loop. Felt ok actually, after the two days off and being ill. Calves were tight on the uphill.
Wednesday Feb 13, 2008 #
Note
(sick)
Well, it had to happen sometime this winter, I suppose. Woke up with a cold. Stuffy, stuffy, stuffy nose. Boooooo. But, really it's convenient, as I think I should have a few days off to repair what ever is wrong with the hip, plus I definitely overworked myself on the weekend so some time off won't be bad...
Tuesday Feb 12, 2008 #
Running warm up/down 36:30 [2]
Warm up, and down after the session. Feel ok, still tired though.
Running intervals 20:00 [4]
4 x 5 min, all the girls ran together today, which was really nice the last minute of the 3rd and the last two minutes of the 4th were pretty tough, but that's about when it should get tought, I think!!
Note
(injured)
Bah! And today's intervals aggravated my hip again. Well, not that it's ever gone away really for the past month, but it's worse after intervals. I should probably let it heal, whatever it is.... take a few days off?
Monday Feb 11, 2008 #
Running (Recovery) 42:00 [1]
Slow run on my pre-circuits loop. Tired for sure, did some loosening up drills as well.
Strength (Circuits) 44:00 [1]
OUOC circuits. A bit lazy, as I was tired! Also missed the musica! I had to keep track on my watch alas and alack, and we only had 6, so everyone had to come up with a lot more exercises!
Running warm up/down 6:30 [1]
Jog to lab afterwards with the Lucy.
Sunday Feb 10, 2008 #
Running race (Hills) 2:36:00 [3] ** 22.0 km (7:05 / km) +1100m 5:40 / km
11c shoes: Walshes
Meldon Hill Race, Long, on Dartmoor
Wowzer. Amazing weather, again! Made it so easy to navigate, didn't miss the thumb compass much at all.
My legs felt a bit better than they started out yesterday, but were definitely tired. Felt pretty good through number 4, then just couldn't quite keep up with this guy on the down hill. Was lots of fun, and only mildly twisted my ankle twice- very happy didn't go over badly on it considering yesterday, and not having any tape!
Carried my inov8 pack, with SGB's platypus, a waterproof, a Mars bar and a goo. Ate the goo after 1 hour, and kept sipping on the water, which was fantastic. Need to get a platypus, really perfect for this sort of thing! Didn't eat the Mars bar or use the waterproof- was actually boardering on too hot!
Finished first, and perhaps only woman on the long course (results aren't up), earing my bottle of wine as a trophy. More impressively, SGB won the race altogether.
Wowzer. Amazing weather, again! Made it so easy to navigate, didn't miss the thumb compass much at all.
My legs felt a bit better than they started out yesterday, but were definitely tired. Felt pretty good through number 4, then just couldn't quite keep up with this guy on the down hill. Was lots of fun, and only mildly twisted my ankle twice- very happy didn't go over badly on it considering yesterday, and not having any tape!
Carried my inov8 pack, with SGB's platypus, a waterproof, a Mars bar and a goo. Ate the goo after 1 hour, and kept sipping on the water, which was fantastic. Need to get a platypus, really perfect for this sort of thing! Didn't eat the Mars bar or use the waterproof- was actually boardering on too hot!
Finished first, and perhaps only woman on the long course (results aren't up), earing my bottle of wine as a trophy. More impressively, SGB won the race altogether.
Saturday Feb 9, 2008 #
Running 5:00:00 [2]
Over-distance on Dartmoor with SGB and Scott.
Left around 11 am, back around 5pm.
Ugh, my body was way sore to start with from Thursday's speed session on the track! I really didn't forsee that being a problem, as I'd done some speed before, but I guess it was the toughest session yet!
An absolute gorgeous day out, we made it to control #10 on Scott's planned course. I was trailing SGB and Scott the whole way (they waited at controls), which was a bit tough, but didn't really care. They're boys. They're supposed to be faster.
Two bummer things:
1) I twisted my ankle badly-ish twice. The second time we decided that made it a good time to bail, so we came out on the roads and ran it in.
2) I lost my thumb compass. Lame!!! Probably at the last tor we stopped at, and I ate a Mars bar... not pleased with myself, at all.
Left around 11 am, back around 5pm.
Ugh, my body was way sore to start with from Thursday's speed session on the track! I really didn't forsee that being a problem, as I'd done some speed before, but I guess it was the toughest session yet!
An absolute gorgeous day out, we made it to control #10 on Scott's planned course. I was trailing SGB and Scott the whole way (they waited at controls), which was a bit tough, but didn't really care. They're boys. They're supposed to be faster.
Two bummer things:
1) I twisted my ankle badly-ish twice. The second time we decided that made it a good time to bail, so we came out on the roads and ran it in.
2) I lost my thumb compass. Lame!!! Probably at the last tor we stopped at, and I ate a Mars bar... not pleased with myself, at all.
Thursday Feb 7, 2008 #
Running warm up/down 21:00 [1]
Warm up to the track (well, slight detour up Headington Hill- just to the overpass) and twice around it.
Running intervals (Track) 8:26 [5]
A hard quick session.
8 x (300, 30 sec off, 100) w/ 2 min recovery
Did them in my trainers, not flats, and with Cathy each time. Hard work, legs definitely feeling it by the end!! Hope this doesn't wear me out for the weekend too much!
8 x (300, 30 sec off, 100) w/ 2 min recovery
Did them in my trainers, not flats, and with Cathy each time. Hard work, legs definitely feeling it by the end!! Hope this doesn't wear me out for the weekend too much!
Running 24:00 [1]
Jog between intervals, and warm down.
Wednesday Feb 6, 2008 #
Running 42:00 [1]
Got up and running at 7am, as don't really have time to squeeze in a run any other place in the day! Felt ok, just an easy run, went up to Headington to make it not compeletely flat, like most runs in Oxford!
Strength (Core) 6:00 [1]
Nothing big, 4 min abs, 1 min back, 1 min arms.
Tuesday Feb 5, 2008 #
Running warm up/down 41:33 [2]
Warm up, down, and rest between intervals. Body still a bit tired from the double-race weekend, but not ridiculously so.
Running intervals 16:00 [5]
A bit confusing to write, but here goes:
2 x [2 min on, 30 s off, 2 min on, 1min off, 2min on, 30 s off, 2 min on, 2min off]
Felt ok, but not very springy. Neither was anyone else apparently though, as I was consistently with or ahead of Cathy and Courtney, which isn't usually the case. Court may be ill or something though.
2 x [2 min on, 30 s off, 2 min on, 1min off, 2min on, 30 s off, 2 min on, 2min off]
Felt ok, but not very springy. Neither was anyone else apparently though, as I was consistently with or ahead of Cathy and Courtney, which isn't usually the case. Court may be ill or something though.
Monday Feb 4, 2008 #
Running warm up/down 39:00 [1]
Normal run to circuits, slower than usual today because my legs are dead tired after the weekend. It's now light at the beginning of this run for sure- exciting!
Strength 45:00 [1]
Circuits, with Lunsen maps for trying to decipher Scandinavia. Really, the closest thing I've seen I think are the detailed bits of Holland/Belgium sand dunes.
Super tired legs, and stupid hip flexor is still acting up. Think it's improving? Hope so.... what in the world did I do to it?
Super tired legs, and stupid hip flexor is still acting up. Think it's improving? Hope so.... what in the world did I do to it?
Running warm up/down 6:23 [1]
Jog back to lab with Lucy. She's a bit worried about varsity having looked at the Lunsen maps, I assured her I'd be just as clueless!
Sunday Feb 3, 2008 #
Running warm up/down 11:20 [1]
Actually made sure to warm up properly after yesterday's race. Also helped to actually warm up- a bit chilly! Almost missed my start again, I need to get a brain!
Orienteering race 1:19:45 [4] *** 8.87 km (8:59 / km) +310m 7:39 / km
shoes: Walshes
Woolbeding Common Regional Event
Surprised I actually felt ok to run after yesterday's race. For sure felt it a bit on the hills, but not too bad! Major bummer was twisting my ankle twice, the second time bad enough that I couldn't run for a bit. Ouchie! Suppose I'm lucky that I haven't done anything to my ankles before now, and I don't think this is that bad, just held me up for a bit at the time...
As for navigating, ok, no mistakes over 2 min, I don't think, but some adding-up little ones. Most annoyed with my way to 7. Have been working on map memory, and went with my mentally formulated plan, but ended up following a wrong track. Bah!
Also a bit messy to 2, 5, 9, 10, 11- think its finding a balance between trying to get by more on map memory, but still getting enough out of the map.
Surprised I actually felt ok to run after yesterday's race. For sure felt it a bit on the hills, but not too bad! Major bummer was twisting my ankle twice, the second time bad enough that I couldn't run for a bit. Ouchie! Suppose I'm lucky that I haven't done anything to my ankles before now, and I don't think this is that bad, just held me up for a bit at the time...
As for navigating, ok, no mistakes over 2 min, I don't think, but some adding-up little ones. Most annoyed with my way to 7. Have been working on map memory, and went with my mentally formulated plan, but ended up following a wrong track. Bah!
Also a bit messy to 2, 5, 9, 10, 11- think its finding a balance between trying to get by more on map memory, but still getting enough out of the map.
Saturday Feb 2, 2008 #
Running warm up/down 20:00 [1]
Good warm up before the race. Felt kind of out of it and legs heavy. Really disappointed I slept so horribly the night before. I would have been so much happier in a tent on the race course or something. *Never* book a hostel above a pub when you actually want to sleep.
Running race 26:54 [4] 6.9 km (3:54 / km)
BUSA cross-country at Swansea.
Started off behind everyone, which was pretty much due to poor positioning on the line. Moved through people the first lap, than was able to run with another Oxford girl the second and third laps, which was really helpful! First race since varsity, I'm pretty happy, but not astounded with how fast I ran... Very, very mud-boggy in places! A few guys lost their shoes in the Men's B race, when the course was thoroughly chewed up!
Note: 50th overall, improvement over 55th last year.
Started off behind everyone, which was pretty much due to poor positioning on the line. Moved through people the first lap, than was able to run with another Oxford girl the second and third laps, which was really helpful! First race since varsity, I'm pretty happy, but not astounded with how fast I ran... Very, very mud-boggy in places! A few guys lost their shoes in the Men's B race, when the course was thoroughly chewed up!
Note: 50th overall, improvement over 55th last year.
Running warm up/down 12:00 [1]
Warm-down watching the men's B race. Good stuff.
Friday Feb 1, 2008 #
Note
(rest day)
BUSA cross-country tomorrow!
Travel to Swansea.
Travel to Swansea.