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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: AliC

In the 31 days ending Oct 31, 2008:

activity # timemileskm+m
  Running22 17:18:14 1.86 3.0
  Orienteering9 5:49:40 15.97 25.7 45575c
  Hiking3 4:10:00
  Strength5 3:10:00
  Cycling2 2:16:00
  Drills2 12:00
  Total27 32:55:54 17.83 28.7 45575c

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Friday Oct 31, 2008 #

(rest day)

Planning Bernwood/applying for JRF at Cambridge/demonstrating/Halloween party in London

Only activity was flying in on bike to work as I was late for demonstrating, and then flying home from train station at 2am...

Thursday Oct 30, 2008 #

Running warm up/down 20:00 [1]
shoes: Asics Nimbus Blue

Warm up, warm down, recovery roll-ons between intervals.

Drills 7:00 [1]
shoes: Asics Nimbus Blue

Some drills, led by our Australian olympian.

Running 17:30 [4]
shoes: Asics Nimbus Blue

6 x 800m, 200m roll-on
2.58, 1.10
2.56, 1.14
2.55, 1.19
2.57, 1.18
2.57, 1.24
2.55, 1.28

Consistent with the 800s, not with the recovery. Ran with little girl named Clare and girl from Iona, temporarily forgetting her name... Good to have company!

Left hamstring felt tight starting on the 5th. Aftewards some pain behind knee, but ok once I warmed down. Will see if I'm tight tomorrow...

Wednesday Oct 29, 2008 #

Running 52:59 [1]
shoes: Asics Nimbus Blue

Nice little club run around Iffley lock. Quite moderately paced. Silly people without bike lights!

Body feels a-ok. No wierd tweaks from the OMM!

Tuesday Oct 28, 2008 #

Cycling 1:10:00 [1]

To and from Bernwood. Cold hands!

Way there was lovely, sunny and brisk, then it decided to rain on me and get grey and dark for the way back.

Orienteering 1:00:00 [1]
shoes: Asics Nimbus Blue

More Bernwood investigation. Tried to make my way around the light green I had desktop-planned, but turned into a bit of a bramblefest. Ug. So will change some stuff, I can't imagine anything worse as a beginner than being lost admist horrible person-eating brambles. They won't be totally avoidable, but will try....

Monday Oct 27, 2008 #

Strength 45:00 [1]

Club circuits, in squash court no. 3 for the first time ever. Big changes.

Quads not so keen on jumping exercises, and blister on left toe is very angry at me, preventing proper boufou-ing.

Sunday Oct 26, 2008 #

Hiking 20:00 [1]
shoes: Green Trail Brooks

Walk back to the start from Buttermere, along the road. Beautiful, beautiful lakeland views. Was a bit sad not to be able to be out there.

Counting the steep 20 minutes up to Honister Pass as training, not the rest of the walk.

Saturday Oct 25, 2008 #

Running race 3:30:00 [3]
shoes: Green Trail Brooks

Hiking race 3:30:00 [2]
shoes: Green Trail Brooks

Day 1 of OMM, A course

We finished the bad weather course. And it *was* bad weather. The wind was the worst bit- off the start you couldn't even hold your map, and that was in a valley... rain felt like hail because it was coming at you so fast. Only happy it wasn't a few degrees colder, could have been worse!

Elsie and I did well together (having only met briefly at the LAMM beforehand). Smooth to 1, then messy to 2 as we weren't paying attention to the map enough due to the wind. (Hard to have a discussion about navigation when you have to shout!) Some gnarly terrain to 3, but good navigation. We were silly on our route to go through 'Little Town' to 4, ending up in gross rocky stuff as we stayed too low. Probably my least happy bit. Then up to 4 was a slog, particularly with the heather at the top. Then we skipped 5-6-7-8 as instructed for the bad weather. Down from 4 was a low point, lots of wind, Elsie was cold, we both realized we hadn't been eating/drinking enough... But only 2 more controls, so drunk water, ate a few jelly babies and layered up. 9 and 10 were pretty easy, there were lots of A coursers around us and not too tricky. Then ran to 11 and finish (lower = less wind) to find out event was canceled!! May never get splits I guess, but at least we've now heard everyone is ok.

Following is for my future reference mostly...

Stuff I actually brought:
-Stephen's 25L OMMsac with inbuilt sleep mat
-2 space blankets (1 used which was used again, 1 new, which remained un opened)
-1 pair socks (fairly new smartwools)
-Brooks trail runners (not enough grip for how wet it was!)
-ankle brace (worked, only 1 crunch when I fell down a little cliff, no extra blisters)
-purple thermal tights (dry for camp), navy lycra tights, OMM waterproof bottoms
-light purple thermal top, heavy purple thermal top (raced in both), craft thermal (dry for camp), berghaus teal fleece (dry for camp), red paclite goretex waterproof
-US ski team hat (didn't race in, actually, hood was enough), little black gloves
-map, compass, SI card, headtorch
-first aid kit: 2 plasters, crepe bandage, contacts, emergency rations, pencil, notecard, bouillon cubes, little vaseline stick, (add safety pin, next time!), 16x ibuprofen
-tent (elsie carried pegs and had stove)
-sleeping bag (down, women's REI, rated to 0deg celsius, in stuff sack)
-400mL nalgene
-foot bags!
- Oringen buff (Elsie used, I didn't need)

Comments: I had completely sufficient gear for this, would have been fine sleeping in tent instead of the barn (but the field was flooded...). Things to think about for next time:
-bring safety pin for popping blisters (thanks JonX)
-wrap sleeping bag in bin liner inside stuff sack (I've learned this lesson before...)
-zip lock baggies with dry clothes in = good idea
-banana chips, cranberries are too hard to eat while out there, only for camp
-chocolate disolves in foil liner... oops.
-maybe fewer bars? I had like 23, ate maybe 8, and most were in the morning as we were too lazy to cook couscous...

Thursday Oct 23, 2008 #


Calories to weight ratio (kcal/100g) of OMM foods:

galaxy choc bar: 544
dried banana chips: 511
twix biscuit fingers: 490
nutri-grain soft oaties: 452
tesco raisin munch bar: 420
harvest chewee bar: 416
prezels: 376
couscous: 365
go ahead apple fruit bakes: 354
dried sweetened cranberries: 340
babybel cheese: 304
stock cubes: 249

For reference:
bagel: 263
cream cheese: 270

This is interesting, for a few reasons. I'm surprised by how far up the list the banana chips are, and how low the dried cranberries are. I'm also surprised that stock cubes actually have some caloric value, of course not bringing enough grams worth of them to matter though.... Pretzels were also higher up on the list than I thought, don't feel so bad about bringing them now. No pumpkin seeds at tescos this morning. =(

Running 40:00 [1]
shoes: Asics Nimbus Blue

10 min warm up to south parks
few more minutes warm up around
recoveries back down between reps
warm down with Alina
10-ish minute warm down back home

Running hills 7:00 [5]
shoes: Asics Nimbus Blue

OUOC hill reps- last time they can be in the evening I think... the dark is coming!

30-60-90-60-30 pyramid, with last 30 downhill- like dessert!

Did these, not expecting them to help for the OMM exactly at this point, but hey, it's only 7 minutes!

Wednesday Oct 22, 2008 #

Running 30:00 [2]
shoes: Asics Nimbus Blue

Run with Ruth before Uni Parks Freshers O-thing organized/planned by Anne!

Just to Marston and back, nice little run. Weather felt nice while out, then freezing when we stopped and taught people how to orienteer for an hour!! Hands had totally cut off circulation by the end of it, which freaked my office mates out when I came back in...

So scared for the OMM. Is the weather really going to be that awful?!?!

Tuesday Oct 21, 2008 #

Running warm up/down 20:00 [1]
shoes: Asics Nimbus Blue

Warm up around Uni parks, staying on grass as much as possible.

Running intervals 18:00 [5]
shoes: Asics Nimbus Blue

Uni Parks Reps

2 x (2 min, 1 min off, 4 min, 1 min off, 3 min) 2.5 min off between

Blues women were supposed to do 3 sets, but between the cold and upcoming OMM, figured 2 would do it for today. Felt ok, not amazing, no wierd tweaks or pains at least!!

Running warm up/down 20:00 [1]
shoes: Asics Nimbus Blue

11 min cool-down, plus recovery between intervals, and the extended stride at the beginning

Monday Oct 20, 2008 #

Strength 45:00 [1]

Circuitses. Ankle twinged once, maybe it's a bit irritated from yesterday, will have to continue to be good! And definitely wearing the brace for the OMM...

Sunday Oct 19, 2008 #

Running 10:00 [1]
shoes: Walshes #2

Bit of a warm up, and warm down on way to start/from finish. Was a long way, chatted and walked some.

Orienteering 50:37 [4] *** 6.5 km (7:47 / km) +140m 7:02 / km
16c (sick) shoes: Walshes #2

Chawton Park Blue Course

Ug. Woke up with sore throat and congested. Blah. So opted for the 6.5k blue instead of the 10k brown...

Messy to 1-2-3 and also 7. Most silly to 2 and 7, which were poor route choices. 3 was a bit bingo, but not too bad. Otherwise, ran around pretty ok! Didn't notice the cold so much while running.

A bit hesitant still with the ankle, but more aggressive than I think I have been recently. Slight twinges 2 times, but not near as much pain, which I'm psyched about!!!

Saturday Oct 18, 2008 #

Cycling 1:06:00 [1]

To and from Bernwood, gorgeous autumn day!!!

Running 25:00 [1]
shoes: Asics Nimbus Blue

A bit of running here and there down trails and such seeing how things were for the little event I'm planning in 2 weeks. Most worried about the white and yellow courses, but I think I've got them sorted at least. Will need at least one more visit, I think...

Friday Oct 17, 2008 #

Running warm up/down 16:00 [1]
shoes: Asics Nimbus Blue

Warm up over to track for 3k. Carrying a ridiculous amount of stuff in my backpack!

Running race 11:10 [5] 3.0 km (3:43 / km)
shoes: Asics Nimbus Blue

3k club time trial

Hamstring decided to stop hurting, so I went ahead and did the time trial in the afternoon. Not a bad time, but not too good either. Didn't push it tons as didn't want the hamstring to re-pull, but was working hard.

Running warm up/down 20:00 [1]
shoes: Asics Nimbus Blue

Warm down from track to train station for the 20:01 to Reading. My Bod card attempted to abandon me as I left the track, but realized before it was too late, and found it off the side of the path. Whew.

Stretched as I waited for the train.

Thursday Oct 16, 2008 #

Running warm up/down 10:00 [1]

Limited warm up, checking out the first loop of the clock relay, then back down South Parks afterwards...

Orienteering 10:00 [2]

Would have liked to make this a real session, but hamstring still bugging me, so that's a no-go. Think it'll be fine either tomorrow or Sat.

8 of us or so for 2 mini clock relays I planned on Ian's new South Parks map! First one was obvious, with all controls in sight, next one less so, with 2 just out of sight, and yep, they were more confusing for the new folk! Would have been good to go over compasses with them, but unfortunately not enough time, as they got there late, and fresher's drinks was on the menu for later...

Wednesday Oct 15, 2008 #

(rest day)

Hah! A week since my last day off, and didn't really plan it. Anyways, hamstring still tight, so bailed both on my morning long run to Shotover plan, and the club run. Boo. But I think it was the smart move.

Body, learn to run again. Really, it's not that hard!

Tuesday Oct 14, 2008 #

Running warm up/down 45:00 [2]
shoes: Asics Nimbus Blue

~20 min warm up
extended stride
recovery between intervals
~15 min warm down

Left hamstring tight warming up, but streched lots, felt fine during/after session.

Running intervals 24:00 [5]
shoes: Asics Nimbus Blue

First session with coach Paddy!

4 x (3min on, 1 min off, 2 min on, 30 s off, 1 min on), 3 min off

Yay! Other girls this week! Lots and lots and lots of people. Ran with Jess, Clare, Cathy, and two new girls, Simone and Flora for most of them. Cathy did the 4th one quicker (she's in shape!), and Flora and Clare skipped the last one. So much more fun running with people!!!

And stomach was happy the whole time. Nice.

Monday Oct 13, 2008 #

Running 1:04:37 [2]
shoes: Asics Nimbus Blue

Ran into cross-country session from home, via Iffley Rd., then did part of the cross-country steady (Iffley lock, but I skipped out at Donny Bridge) to make it in time to OUOC circuits. Then ran home afterwards, down Cowley, weaving through people.

Tons of cross-country freshers! Keen guys going *far* too fast for a steady. They will learn....

Strength 45:00 [1]

First club circuits of the term! I didn't count, but lots of people. Some new folk that seem quite keen to come out orienteering this weekend. Awesome!

We toned it down a bit with 40 seconds on, 20 off, and only 50-30-30 at the end for numbers.

Sunday Oct 12, 2008 #

Running 6:00 [1]
shoes: Walshes #2

Wheee! Woke up, and no ITB pain! Apparently city races are good for IT bands. Sweet.

Little warm up, a bit tired from yesterday!

Orienteering race 49:29 [4] *** 6.3 km (7:51 / km) +185m 6:51 / km
19c shoes: Walshes #2

Quite a consistent race for me. Not cracking fast running, but no huge blunders- an 'almost' when I almost ran to the side of my control on a slightly wrong bearing and didn't see my attackpoints (two ponds), which is a bit bizarre. No ankle crunch on the right foot- did wear a brace for the first time ever, hopefully won't need to forever, but I'm super psyched I didn't crunch my ankle this weekend!!!!

And, lots of new people out orienteering- 5, although one had orienteered before, and one had done radio orienteering.

Saturday Oct 11, 2008 #

Running 9:30 [1]
shoes: Asics Stratus

Pre race warm up. Trotted around. IT band still tight and a bit painful, so tried so really warm up and stretched it, hoping that racing wouldn't make it worse...

Orienteering 45:39 [4] *** 6.1 km (7:29 / km)
22c shoes: Asics Stratus

Fun stuff! Nice to be able to orienteer and run. Pretty happy through the first bit, which wasn't too complicated. Little fumbles, but not big ones. Then hit the Barbican- confusing multi-level building complex. First control a-ok, then ended up running *under* the map to the next one in that bit. Whoops! I was quite confused. I knew where about I should be, because I looked at the bearing I was going on, and knew where I came from, but nothing was adding up. Instead of the plants, pools of water and columns on the map, I was running along a road with car parks off to the sides... Finally figured it all out having almost run off the edge of the map (along with Ruth). Got back on the correct level, but was flustered for the next few controls and messy...

IT band was sore warming up, even with lots of stretching, felt a bit tight while running, and hurt afterwards until I took some ibuprofen. Will see if I wake up with it really sore tomorrow... if yes, probably won't run at Hampstead Heath.

Friday Oct 10, 2008 #

Running 29:54 [1]
shoes: Asics Stratus

Home to work, and then work to Freshers' Fair to deliver more flyers.

IT band sore again. Weird. Why does running bring on so many niggles? Skiing was so problem-free... Silly impact sport.

Thursday Oct 9, 2008 #

Running 22:00 [1]
shoes: Asics Stratus

Morning run. Florence Park opens at 8am, but lady was unlocking it at 7:30 and didn't mind me going in...

Running 12:30 [3]
shoes: Asics Stratus

Booked it over to South Parks from lab. Didn't want to be late!

Running 35:00 [3]
shoes: Asics Stratus

Warm up, recoveries down between intervals, some jogging at end.

Running hills 26:00 [5]

2 x Pyramid: 30, 60, 90, 120, 90, 60, 30 seconds

Final 30 downhill.

Felt ok, until 3rd 90 second, when my stomach became unhappy about it all. Toughed it out, but was unfortunately not up for a 3rd...

Surprise appearance from SGB on the 2nd!

Wednesday Oct 8, 2008 #

(rest day)

Day off training. Catch up on life/work.

Tuesday Oct 7, 2008 #

Running 24:20 [1]
shoes: Asics Stratus

Warm up some around Uni Parks, recovery between intervals, and warm down back to lab. Also warmed down walking over to Exam Schools to set up for Freshers Fair.

Running 24:00 [5]
shoes: Asics Stratus

8 x 3min, 1min recovery

First cross-country reps of the term. About 15 guys, and *no* other girls!! Boo. And no slow guys either, so I was off the back. They looped back for me each minute though, so wasn't totally on my own.

Felt ok, forgot to take my inhaler as I didn't need it in Switzerland. Why can't my lungs handle Oxford?

Drills 5:00 [1]
shoes: Asics Stratus

Running drills with the team.

Monday Oct 6, 2008 #

Running 18:44 [1]
shoes: Asics Stratus

Warm up and down from circuits.

Strength 45:00 [1]

Circuits! Including newly-introduced Toms.

Sunday Oct 5, 2008 #

Running 1:15:30 [2]
shoes: Asics Stratus

Long run around Baden, including out along the River northwards (well it was north when it left town, then the river bended). Cool stuff, smelt the hot springs, didn't see them though...

Orienteering 40:00 [3]
shoes: Asics Stratus

During my longish run, went orienteering on Marc's map of his sprint course at Baden from the Swiss Champs. Was really great fun to run around, an intricate town centre with lots of tunnels and walls and stuff! The haul up to the castle was pretty killer, and apparently unnessesary as you can go through underneath in a tunnel... Went around once, and then a bit again at the end of the run, making different route choices.

Saturday Oct 4, 2008 #

Running 18:30 [1]
shoes: Walshes #2

Warm up around the warm-up area, and then over to the start. Practiced pace-counting on the warm-up area, as I was avoiding the woods b/c of ankle- didn't want to crunch it pre-race!!!

Orienteering race 53:55 [4] *** 6.8 km (7:56 / km) +130m 7:14 / km
18c shoes: Walshes #2

When I finished, I was really happy that I hadn't crunched my ankle. It took a lot of focus to be careful with it, and try to orienteer at the same time. Which, of course, meant I had to go a bunch slower. I don't know exactly how it would have gone if I had been able to really go for it. I think I'd be a whole bunch faster, but maybe I would have made a big mistake, being excited and charging ahead to quickly.

So, still another experience to help my orienteering, and was really inspiring to see how fast the top women can go through the terrain while reading their maps. Totally crazy!! Need to work on the map reading + fast running combo. Also need to heal up this ankle!!!!

Running 20:00 [1]
shoes: Asics Stratus

Oops, forgot this til I looked at Sandra's log- 20 min morning jog around Baden!

Friday Oct 3, 2008 #

Orienteering 20:00 [1]
shoes: Walshes #2

Went with Sandra to the middle distance practice terrain. It was a bit gross, with lots of downed trees, a bit tricky. I was being very, very careful with the ankle, basically walking, but slipped down a slope and crunched it again. Not happy!!!! Argh!!! So quite orienteering, having realized that I'm really not going to be able to go for it tomorrow. Major bummer.

Oh yeah, and managed this crunch, even with it all taped up...

Running 35:00 [2]
shoes: Walshes #2

After the crunch, went for a run on the paths. Let me vent a bit and was less emotional about my silly injured ankle afterwards.

Thursday Oct 2, 2008 #

Running 20:00 [1]
shoes: Asics Stratus

And in Switzerland! At Sandra's today, then off to Zurich for the World Cups tomorrow!

Ran over to the start of a little sprint course in the institute and surroundings up here- felt the altitude even though it isn't so high (was also uphill on the way there). Also includes run around a bit of a loop and back.

Orienteering 20:00 [1]
shoes: Asics Stratus

Running around, switching every 2 controls with Sandra on the sprint course. All was fine, then Sandra went back, and I did just the start of another course, before it headed into steep hill, and on my way to the final control, crunched the ankle. Argh!!!! So annoyed. Why doesn't it heal? Or just feel like a normal ankle injury, then I'd know what to do to fix it. Strengthen and such, and tape. But this gives me no pain whatsoever, until I wack it into hyperflexing (toe towards knee), then it's super sharp pain.

So less confident about running in terrain now, bummer. Sandra has a way that tape may help a bit for it though, will give that a shot!!

Wednesday Oct 1, 2008 #

Hiking 20:00 [1]
shoes: Asics Stratus

Woke up, out the door from a jog, but the hamstring was still making that difficult, if now possible. Argh! So went out for a power-walk across the misty moor in the pre-dawn. Elemental.

Strength 10:00 [1]

10 min abs then onto breakfast: busy day! Have presentation to give at noon, work to wrap up, packing to do, and then catching a taxi to the train to Amsterdam, then take the overnight train from Amsterdam to Zurich!

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