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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 31 days ending Jul 31, 2008:

activity # timemileskm+m
  Running21 14:15:39 20.15 32.43
  Orienteering9 8:56:48 24.15 38.87 1405107c
  Cycling6 6:50:00 25.63 41.25
  Strength6 3:03:00
  Drills4 16:00
  Total25 33:21:27 69.93 112.54 1405107c

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Thursday Jul 31, 2008 #

Running 22:04 [1]
shoes: Asics Stratus

Heel wasn't hurting at all when in running shoes, just a bit while barefoot, so gave a little jog in the park a try. Heel felt a bit wierd, but not really painful, and if I hadn't been playing super-attention to it, probably wouldn't have noticed anything.

Will see how it is tomorrow, if the run has made it worse, I'm going to go see someone about it. If better, will try a bit longer run and hope that's also ok!!

Picked up my veg box from the neighbors on the way home- apparently it's cucumber season!

Strength 20:00 [1]

10 min abs, 2 min back, 2 min side plank, 6 min leg stuff

While watching the news.

Wednesday Jul 30, 2008 #

(injured) (rest day)

May squeeze in some core strength later, but otherwise definitely a day off.

Injury #1: (Heel) Think it's yet again slightly better. Really feels ok while wearing running shoes, but still hurts while barefoot. Have even done quite a bit of walking today (travel to GP's than hospital), and doesn't seem to be deteriorating. May try an easy 20 minute jog tomorrow on soft stuff if it still feels ok.

Injury #2: (Thumb) Went to the nurse at my GP's who was scared by how swollen up my thumb was. On her recommendation, went down to the Abingdon Minor Casualties Unit (apparently if I went to the JR A&E, I probably would have waited all day), where I got an X-ray (not broken! yay!), and got all taped up to immobilize it for a few days. So until Saturday, I will be constantly giving a thumbs-up. Woo.

Tuesday Jul 29, 2008 #

Cycling 1:35:58 [1]

Let's see, went to Garsington, then a loop around the Boldons (Toot, Marsh, Little), then to Stadhampton, where bam!!! something flies into my eye, big enough that I can't open either eye cause my reflexes just shut them, and then I fly off the side of the road, luckily on a patch of nicely-mowed lawn. Bit more drama than I needed.

Both me and bike seem to have gotten off pretty lightly- think I sprained my thumb, it hurts and is all swollen up, but nothing more serious. Bike has something off in the front breaks- when I go around a turn to the left, the left brake pad starts rubbing- can easily fix by tapping on the right side, but that's not ideal...

Being me and full of adrenaline from the crash, I continued on from Stadhampton on my planned route- Haseleys, Great Milton, Cuddeson, Horspath, home. Was actually a gorgeous ride, only the painful thumb and the sun right in my eyes on the way home spoiling it a bit.


Heel is still hurting, but perhaps slightly better- it felt pretty ok while in running shoes, not as ok in sandals.

Monday Jul 28, 2008 #

Strength (Circuits) 45:00 [1]

Back home club circuits- weather looked really threatening for the latter part of the afternoon, but it held out and we kept circuits outdoors. I avoided anything that put pressrue on the heel, so a bunch of extra abs exercises. Would have liked to get back into doing the explosive stuff. Next week!

Cycling 43:50 [1]

After 2 rest days, wanted something more aerobic, so took the new bike out for a short spin- Garsington-Wheatley-Littleworth-Horspath. Nice loop. Weather continued to hold off from thunderstorming, amazingly!

Sunday Jul 27, 2008 #


Not happy, my heal is still hurting. Looked up heel pain stuff online (I know I'm not a doctor, but still helps to know what might be up), and seems like it's likely an irritation to the plantar faciae, so I need to cool it for a few days.

Saturday Jul 26, 2008 #


Travel back to England, held up slightly by a broken baggage loader, but otherwise totally smooth.

Friday Jul 25, 2008 #

Running warm up/down 5:00 [1]
shoes: Walshes #2

Jog to the start and some prancing around.

Orienteering race 1:38:18 [3] *** 7.89 km (12:28 / km) +200m 11:03 / km
12c shoes: Walshes #2

Lindvallen WRE

Gosh, that was tough. Tough to navigate, tough to run through the swamps, tough to just run period (tired).

The long legs were particularly tough for me, I knew I couldn't lose contact with the map, so had to go very slow. There was also a really detailed bit that I found super tricky, and was really pleased to just even find the controls... Think I would get a lot better if I could train in similar terrain, but also just needed to run harder in a few bits, ie. was too intimidated, and needed to just run sometimes. All part of learning, I suppose!

Probably since I wasn't running nearly as hard as the other women while actually in the woods, I tied for the 3rd fastest finish split. =)

Thursday Jul 24, 2008 #

Running warm up/down 10:00 [1]
shoes: Walshes #2

Warm-up jog over to chairlift, then some prancing around on top of the mountain.

Orienteering race 48:18 [4] 6.18 km (7:49 / km) +130m 7:04 / km
14c shoes: Walshes #2

Oringen World Cup, Middle, Hundfjallet

Wahoo! Finally had a race without a major mistake, which is much more fun. And just squeaked into the top 40, so I'm happy about that for sure!

Was for sure losing time due to being a bit hesitant for a lot of controls, but only 3 real mistakes I think. Only one I'm upset about is drifting off my bearing to number 3 and not recovering particularly well. My long leg took longer than other people, but it had the potential for me to totally screw it up, so very glad I avoided that, by being very careful!

Wednesday Jul 23, 2008 #

Running warm up/down 20:00 [1]
shoes: Walshes #2

3k-ish jog to the start with Clem

Orienteering race 1:44:13 [4] *** 10.8 km (9:39 / km) +555m 7:41 / km
25c shoes: Walshes #2

Oringen World Cup, Long, Narfjallet

Not so bad, but could have easily gone better. Major issue heading into the central control of the second butterfly loop- at leas a 6 min error, and was really, truly lost, attempting to relocate off of things, but just didn't figure out where I was for quite some time, bummer.

Butterfly loops themselves actually went quite a bit better, second most major thing was confusion on the way to number 1, ending up in the green because poorly judging the scale on the 1:15 map...

Also not sure about my route through the marshland. Got through it, but a bit bogged down in it all.

Tuesday Jul 22, 2008 #

Running 21:00 [1]
shoes: Asics Stratus

Sitting around in the cabin, decided to go out for an easy jog because it was lovely out and I was bored.

Running warm up/down 12:00 [1]
shoes: Walshes #2

Jog/walk to the start- 100m climb!

I was super-duper nervous. Haven't been that nervous since sprint racing for skiing, I don't think...

Orienteering race 22:08 [5] *** 2.7 km (8:12 / km) +85m 7:05 / km
17c shoes: Walshes #2

Oringen World Cup, Sprint, Hogfjallhotellet

Quick stuff. First 4 controls were super easy- out on the open ski slope and you could see them from ages away. Then we headed into the woods. Eeek. Totally totally messed up on number 5, going to 6 first, then unable to backtrack? Ug.

Raced a Finnish woman for the rest of the course- couldn't run any faster than her, even when I tried finding a quicker way a few times.

Monday Jul 21, 2008 #

Event: Oringen 2008

Running 21:00 [1]
shoes: Asics Stratus

Jog over to the nearest by training map, really easy.

Orienteering 1:00:00 [1]

Very easy walking about making sense of the training map. Some getting eaten by mosquitos... really good to learn what the vegetation is mapped like, and start to understand some of the contour features.

Running 19:00 [1]
shoes: Asics Stratus

Jog back from the training map.

Orienteering 25:00 [2]
shoes: Asics Stratus

Going round and checking out the sprint model event map. One insight: the houses were tougher than I expected, as they were in the woods, so mostly hidden, and on a slope, so hidden behind each other.

Saturday Jul 19, 2008 #

Running 19:24 [3]
shoes: Asics Stratus

Delivered mom to the Airline bus stop via bus, then ran home, in the rain!

Cycling 2:00:00 [1]

Cycle down to Reading! Somewhat confused a few times, but no big mistakes... Some neat little roads, for sure, and very little rain, despite the forecast of 'heavy' showers

Friday Jul 18, 2008 #

Strength 16:00 [1]

10 min abs, 2 min back, 2 min side plank, 1 min press ups, 1 min boufous

Rest day mostly, cycled into town with mom and did touristy stuff! Getting very psyched to head O-ringen-wards!!!!

Thursday Jul 17, 2008 #

Running 14:00 [1]
shoes: Asics Stratus

Jog over to South Parks with mom, who arrived at noon!!

Running intervals 12:37 [5]
shoes: Asics Stratus

Hills session with Jon and Ian- Ian made up 3 clock relay courses, which were about 1k each. So you head out from the central point, go around the controls, then race back to the central point. More interesting than just plain intervals, and made me at least look at a map while running hard! But yeah, could use some updatage...

Running warm up/down 18:30 [2]
shoes: Asics Stratus

Really didn't feel like running back to lab through the city, so used the map, which had Ian's Brookes bit at the top, and ran up through it, staying in map contact, then across Marston Rd. over to Mesopotamia, then through Uni Parks to lab, where I picked up my bike and cycled home!

Wednesday Jul 16, 2008 #

Orienteering race 31:03 [4] *** 4.9 km (6:20 / km) +140m 5:33 / km
10c shoes: Walshes #2

Last Summer Series- Wendover Woods

Mass start and everyone takes off! A trail of people until the long leg to 4 where some different route choices were chosen. I was a bit nervous about mine as I didn't see anyone in front of me. Wasn't a problem, really only a bit more back from Ian, because of it, and really not that extra behind Jon and Anne either, and those were the 3 different choices. Was around folk the rest of the way in, but was definitely orienteering myself too.

Super impressed by Anne's speed in the woods- that girl really can run!

Running warm up/down 8:30 [1]
shoes: Walshes #2

Warm down with Jon, Ian, Anne, Tess. Tess is moving to Trondheim to do her masters- she's going to get to ski!!!!

Then to the pub. Yummy burger.

Tuesday Jul 15, 2008 #

Running 55:17 [1]
shoes: Asics Stratus

Nice easy run. First 25 min with Court, around Uni Parks- real easy as she's supposed to keep her heart rate under 130, also had to chat of course!

Then crossed rainbow bridge and went left along the canal thingy- shockingly, this was new territory for me! Knew it must be there, but never explored it- turns out comes out where I thought it must, on Martson Ferry road. Ran back along Marston Ferry and Banbury Rd. (or is it Woodstock, always get them confused..) to lab.

Forgot to take my inhaler beforehand, but no probs. Maybe because I've been taking allergy meds (Claritin) every day, so lungs are less irritated? That or I was just going really easy... unsure, more experiments required!

Monday Jul 14, 2008 #

Running 56:09 [3]
shoes: Asics Stratus

Monday run with running folk- Paddy, Steve, Nat. South Parks to/around Golf course, back through Cowley Marsh, down to Iffley, over Donnington, back on Thames path and over to circuits! So much better than last week, since I took my inhaler beforehand! Although pretty deadly trying to avoid the tourists on High Street/Magdalen bridge. Silly silly.

Strength 45:00 [1]

Circuits with normal group plus guest appearance from Anne! Nice. And gossip. =) I was less spaced than last week, leg stuff hurt by the end though for sure.

Running warm up/down 6:22 [1]
shoes: Asics Stratus

Back to lab. Tired tired...

Plans for the August Peg Relay series in development. Florence Park, Shotover, South Parks. Awesome.

Sunday Jul 13, 2008 #

Orienteering 47:03 [4] *** 6.4 km (7:21 / km) +295m 5:58 / km
29c shoes: Walshes #2

Colour-coded at Burton-Dassett, Blue

Way cool. Thought we were just going to some flattish woods that would likely be filled with nettles. Burton Dassett was a nice surprise: open, very runnable terrain, with some fun detailed stuff at the top in the middle. Apparently I was told it would be Brill without nettles beforehand, I just forgot... Just a small little area though, so 29 controls on 2 sides of 1:5000. Most of the controls for the Blue course were flat controls, just a box, no flag at all. This was good, because flags would have been terribly obvious on the open terrain, the flat controls made you actually navigate to the feature.

My run went really well, probably only lost around 1.5 minutes on mistakes, which is pretty cool. And one of those minutes was on a control that was pretty darn iffy, was way lower than mapped. This tripped pretty much everyone up though, so I'm not just making excuses....

Running warm up/down 5:00 [1]
shoes: Walshes #2

Some jogging and prancing around before the start.

Saturday Jul 12, 2008 #

Running 1:03:43 [3] 8.6 mi (7:25 / mi)
shoes: Asics Stratus

Longish run with Paddy- took me out to Bagley Woods, which was nice, never been there before, and it's a good run from the new house- exciting to have new places to run in Oxford!!

Bit quick again, but I felt really good. Flattish stuff is just cruisable.

Paddy put our route up:

Cycling 1:07:12 [1] 21.73 mi (3:06 / mi)

Weeee! Got to try out the new bike! Exciting!

It seems to work. Brakes are totally good, and it was reasonably comfy, so it probably fits. Think the seat needs to be up a bit higher though, legs didn't feel fully extended at the bottom, would make sense as the guy I got the bike from was 2 inches shorter. Shifting the gears worked fine, but was real rough switching the front set up to the bigger gear (need to tighten the line to it or something?). The gears probably don't quite enough range to race in hills with, but not too off, and will work for me just riding around.

I looked at google maps and kinda planned a route, then totally messed it up. Ended up spending way more time on big roads than I wanted too. First missed the first turn to Garsington, which I went on last weekend, then got confused and stayed on the A-road after Stadhampton. Oops. Also fiddled around in Wheatley being confused a bit.

Friday Jul 11, 2008 #

(rest day)

Day off. Wanted to go for a short easy test cycle on the new bike, but it was raining pretty consistently since I got home from work. Boo.

Thursday Jul 10, 2008 #

Running hills 16:48 [5]
shoes: Asics Stratus

Hills @ Shotover.

2 x 'the ridings' to top: 4:15, 4:01
1 x steep up on last loop of xc course (from bottom of the dip): 31s
1 x from bottom of dip to parking lot gate along end of xc course: 3:15
1 x Old Rd. hill (bridge to parking lot): 4:06
1 x steepest bit of Old Rd: 40s

Running 1:10:00 [1]
shoes: Asics Stratus

To and from Shotover, and stuff between intervals. Definitely didn't find the fastest way, will have to work that out. Was really going slow, reading the Masentafetten map- good to make me go easy so I could put the quality into the intervals!

Running 29:00 [1]
shoes: Asics Stratus

Run over to neighbors to pick up a box o' veggies, then over to Headington McDonalds to pick up my new roadbike!! So excited- it works, and much more fun to cycle than my commuting bike. Looking forward to taking it out this afternoon if it doesn't rain....

Drills 2:30 [1]

Drills at McDonald's while waiting for the guy I bought the bike from to come. (Bought it on ebay, I was supposed to go pick it up, (in a village called Leighton Buzzard, which is an amazing village name!), but guy was coming through Oxford, conveniently!)

Wednesday Jul 9, 2008 #

Running 44:00 [1]
shoes: Asics Stratus

I killed a bird today on my run.

How? I stepped on it. It chirped, I screamed, then it died. But it must have been in a really bad state already- I was actually just stretching after my run and took a step backwards... a healthy bird totally could have dodged that. Maybe I did it a favor, if it was already dying? Kinda put it out of its misery quicker maybe?

Anyways, rest of the run was fine. Heavy legs from past few tough days. Explored Cowley Marsh Park/Golf Course/Lye Valley, and was substantially rained on!

Drills 5:00 [1]

Some basic drills, and a few more explosive plyometric-type drills too. Was told I was supposed to do these twice a week while skiing, same probably still holds...

Strength 12:00 [1]

10 min abs, 2 min back while watching the local news. News = its raining.

Tuesday Jul 8, 2008 #

Cycling 16:00 [1] 3.9 mi (4:06 / mi)

Lab to Hill End.

Orienteering race 30:45 [4]
shoes: Walshes #2

Summer Series: Hill End

Well, a big group of us (5) had the same combo ZYX, and stayed pretty close together the whole way round, switching a bunch of course, but I was nearly always near the back, trying to catch up, only twice got to a control first of the group.

Easy navigation-wise, but very tough running through the long grass! Legs were definitely tired from the past few days.

Cycling 15:00 [1]

Hill End back to lab, after feasting on post-race mashed potatoes... yum, yum!


Right before going over to Hill End, had a look at the Oringen website, then freaked out for two reasons-
1) I waited to long to reserve a spot on the buses from the airport and they're now full
2) I'm not even on the startlists, anywhere...

I really, really, really hope these are both solvable problems, probably are, I think...

Monday Jul 7, 2008 #

Running warm up/down 6:00 [1]
shoes: Asics Stratus

Lab to Rad Cam, and around a bit cause I was early.

Running 41:00 [3]
shoes: Asics Stratus

With the running boys again, and thus at the quick end of the pace spectrum for me. Did Iffley lock, the long way around Christ Church Meadow, back through Rad Cam, then over to Jesus squash courts for circuits.

Forgot my inhaler again!!! Grrrr... made the run much less fun. Wish my lungs would stop acting up. Seriously don't know why they're so aggravated.

Strength 45:00 [1]

Circuits with summer crew. I was pretty wiped from the run, a bit dizzy at times after the explosive exercises. We worked on doing explosive stuff again, but maybe not quite so much as last time. Did 100-80-80 at the end as per *Hanna's* request (ie. not mine!)- 100 situps, 80 pressups, 80 supermen. Wowzer.

Running 6:00 [1]
shoes: Asics Stratus

Circuits back to lab. Slowish, I was pretty darn tired!!


Only noticing it now, afterwards, but left shin is sore... tomorrow = off road running, Wed will either be off or totally off road, no shin splints for me, simply won't have it...

Sunday Jul 6, 2008 #

Running 1:30:00 [3] 11.55 mi (7:48 / mi)
shoes: Asics Stratus

OUCCC old guys run, Shotover + around

Old guys, cause it's just grad students around for the summer, I was the second youngest! No other girls though, so the pace was on the quick side. Split up at Shotover- 2 guys wanted to do 2+ hours, Jon needed shorter, Paddy, Justin, Steve and I went for 1.5, which Paddy led to within the minute, impressively.

I still felt pretty ok at the end, think my endurance is quite good comparatively. But I couldn't keep up on the steep up hill up to the car park at Shotover- the guys took off... More hillwork!

Saturday Jul 5, 2008 #

Running 34:00 [1]
shoes: Asics Stratus

Warm-up over to the track, found out that the entire sports complex wasn't open until 8... Oops!! Guess sometimes being an early bird isn't as good... Decided to do 55s intervals instead of 300m intervals on Meadow Lane.

Warm-down back home afterwards.

Drills 4:30 [1]
shoes: Asics Stratus

Running drills.

Running intervals 8:15 [5]
shoes: Asics Stratus

3 sets of 3 x 55s with 30 s recovery in the sets of 3, 3 min recovery between the sets

Decided I wanted to do some speedwork, so followed a track workout the middle distance runners did sometimes in the spring. Was ok, but I forgot to take my inhaler beforehand, which meant I was wheezing, so it wasn't very much fun. Must remember to take the inhaler before runs!! I'm blaming hay fever I think....

Running 9:00 [1]
shoes: Asics Stratus

Recovery between intervals.

Cycling 52:00 [1]


Nice ride! Inspired by my new housemate who has been cycling everyday, and by a trip Thursday up to a pub in Garsington- was nice up there. Really nice cycle!

The reason my bike has been so slow is because the back break is rubbing.
Fixing this made it much more pleasant to cycle!

Thursday Jul 3, 2008 #

Running warm up/down 36:00 [1]
shoes: Asics Stratus

Warm up from home -> South Parks, the recovery jogs downhills, and running back home.

Legs felt real heavy on the way out, then started getting a eency pain in my left shin, and I started to get worried. Went away though... so all's well!

Drills 4:00 [1]

Some drills to occupy myself while Tim came over- he beeped at me in his car on the way over, so I figured he'd be a bit late...

Running hills 12:00 [5]
shoes: Asics Stratus

6 x 2 min, up the steepest bit of South Parks. Did these with Timmeo which was really good, we're pretty similar speeds. I wasn't well enough warmed up for the first one, but after that was pretty consistent getting to the same bush each time.

I carried map and compass with me, and practiced taking bearings at the end of each interval, when I was really tired- figure it's good training.

Wednesday Jul 2, 2008 #

Running 1:00:00 [1]
shoes: Green Trail Brooks

Easy run around Port Meadow's nature reserve. Ran looking at maps, which 1) made it more interesting and 2) kept me from going to fast for an easy run. Was looking at a sand dune map from Holland last summer and this year's JK relay map.

Inner hamstrings still sore from circuits on Monday!!! Must be the jumps?

Tuesday Jul 1, 2008 #

Orienteering race (Summer Series) 1:10:00 [3]
shoes: Walshes #2

Summer series at Hodgemoor.

I orienteered horribly. My brain just seemed totally turned off, and particularly the brain-compass combo... So many wrong-path errors. Actually, that was mostly what the errors were. Worst was right off the start (which is a mass start- you'd figure I wouldn't get totally lost!), ended up hitting a path that I didn't mean to be near, then got confused... And another real silly one the last loop, hit a trail junction perfectly head-on, then choose the wrong trail... Blah. Still have stuff to work on, very clearly!

Legs sore from our explosive circuits yesterday too- inner hamstrings. From jumps or from Rune's hamstring exercises, not sure.

Running 4:00 [1]
shoes: Walshes #2

Jog back to the carpark with Hanna.

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