Training Log Archive: angela

training at rimmer rd woodhill w squad.
10min jog to start then did simplification exercise except the first tim we were not told the reason of the exercise.
I ran i leg about 600m then came back and drew a simple map from memory for Imogene who had to interpret it and go out to the control and back. I took the map that she'd drawn. Fun challenge. north arrow impt and came a diff way back a couple of times to give her an option on the map i drew. interpretting others drawings requires skill and trust if you dont see it keep going. rough area of forest w lots rotten logs and tabaco weed
shows how little detail you really need

did four legs each then jog back to cars 10min

short course control picking in sand dune strip. ugly rough forest. had to get toilet paper w happy rather than sad face.
1 didnt have proper start so lacked plan
2 rough going but found well
3 track then forest but too low on hill, distracted by many runners who started just before me
4 good direction but stopped too south and relocated wrong direction, even when at site couldnt see the paper (-:
5 this wasone of the best ones= good plan over saddle then sunny hill
6 went up to dunes earlier than planned so tough running in open grasses that trip me up.=minimise distance in open if poss
7 good one again w plan
8 camera crew on rd so had to wait, good direction and execution of plan despite distractions
9 good direction and keeping to plan
10 good direction but then went too fast and lost the direction at the end. relocated from depression to west too slowly
11 two girls confused here. I knew I should be confident and get it but they put me off as I thought they wouldve found it, it was where i first expected but i think it was still useful my time checking the site twice.
12 good nav but control not where i thought the centre of the handdrawn circle was (-:
13 good
14 goodf direction
15 gross logs tiring but good execution of plan and staying high on ridge to see around
16 annoying dead tobaccoweed in green stipe hated it. then easy nav up hill

useful exercies but such rough area that it felt so slow hard to get rhythm. Did not maintain self focus as well as needed

def a good training to repeat again. w control flags would be better thou as toilet paper distraction controls not very visible (-:

aqua w immy and lizzie was fun night. good to see each others technique. struggled without belt for a few lengths and even a few double lengths. swapped belt w lizzie in between for recovery. works arms and abs a bit
suprised i didnt sink as much as other times tried without a belt.(-: will try and incorporate into my future training more

nice hot pool afterwards

National Relay Champs, team w Brent E, and Mark M then me. 16th place/66teams
Brent came back in 25th place, 37min then Mark 9th on leg 33min, then me 7th on leg 31min.

good fast open forest w small hills. lots compass work. two m18 with me so was good motivation to try and keep up. stayed within 50m of them but super fast. good high speed nav. but managed to stay in control so no mistakes. (-:

10min wu/wd on gravel rd

Nationals Middle Distance W21E 3rd place
Middle Earth Map MissionRd, Inland Rd, Woodhill
http://www.obasen.nu/winsplits/online/en/default.a...
drama before we ran because M20 ran the same course and found that descriptions didnt match w controls. Sux for them but Lucky we found out before we started. had to use the ones on map which meant slow map flipping to check.

good run, going carefully because it was expected to be difficult like WOC France!!
1 Stopped early at another control on small spur= learnt from this to be focused.
2 out to track then planned to cut across but bad bearing took me to rd, which was not tooo bad a thing as ran fast to small track leading to clearing=simple route saves time
3 scary but used compass and main features like james had said, wasnt as hard to pick main features as Id thought. Just had to be sure before moving. long depression then compass.
4 directly up clearing stood out.
5 to track then contoured to near clearing to attack, w rd as backstop. Wouldve been much trickier if no tracks on this map-often seemed to use them.
6 caught anna and sabeth here but maintained focus well. contour round two big spurs checking green spots.
7 contour round to tracks then till green trees.
8 up narrow re ent confused on top flat as could nt quite see it but only 20sec max.
9 blast it to track then planned to go up re ent w clearing. but when got to track realised quickly that not at re ent planned but at one further nth, adapted plan quickly. not put off by control in this re ent but used it to confirm my position then attacked well from big hill
10 track then compass picking big hill w knoll ontop as attack.
11 up to depress then knollls near track, not too worried about direction just get to track then found right knoll quick
12 almost nav'd to 13 from 11. lucky save. but slow split because of it, over hill top short leg
13 down spur little people track, had to trust it because so many runners before me, easy to let people tracks put you off
14 strange having crossing point here. over to green then up bug re ent
15 down through green and up to ridge, decided track option too far but may have been better. slow through green and hard to spot clearing
16 fast along spur and down in open, almost choose to avoid yellow stripe but it was worth toughing it for the short distance.
17 scary. compass used well, stopped at control on knoll earlier but didnt panic too much= need more bearing confidence
18 out to rd, then bearing, confused as seeing big hill but unsure on map. slow and hesitant = need to trust compass because it was right. reading too much is slow.
19 track along hillside going up where it was easiest. good direction round valley to control
20 confused with extra tapes in spectator route, and tracks everywhere
21 good focus after spectator started slowly again. past control 1 and up hill to re ent. did well not getting distracted by another control
22 compass across track but didnt read that I needed to be up that big hill so ran to green tree, then obvoius relocation = leave control w better plan
23 around cool loop spur to clearing of control 2 then to big hill easy
24 across big re ent, prob too much reading for short leg, just go on direction!
25 compass down hillside,good confidence = fastest on leg
26 cross rd and along track to keep simple= fastest spilt
27 around hillside and up again. nicely from junction around hill top to perfect direction for last control, then saw control on knoll w tape coming from it, no not mine its between tracks,keep going, hang on just check= stupid know its not mine=waste 20sec checking then back to where mine really was
-finish fast downhill but deflated by waste at last control
apart from that was very clean run generally - work on- confidence w compass, knowing when to just go and when to read more

wu/wd on rd before and after, felt shin slightest bit when on rd but never on course

Nationals Long W21E
Waioneke

http://www.obasen.nu/winsplits/online/en/default.a...

Thought Id had reasonble run but were too many small mistakes and may have been too slow, route 7-8 was slower than track option as I went throught too much fallen green logs stripe.

1 slow to get plan in head so ran down track a way first which didnt help, planned to stay along tops of hills then drop in but got too steep and ended up at track then going over= waste climb.= stick to a plan = lost 2min
2 fast to make up for it down gully to open luck to spot placee to go up
3 track easy tried to plan for long lep to 8 and see general course layout, from track junct shouldve contoured round instead of slogging over the top
4 fastest split =simplified well to end of sand then up
5 followed edge of sand to big depression and clearing, mustve been right past it the first time before looping back to get it= confidence lost 2min
6 fast cross open and from above
7 fast down ditchh prob too hesitant here,=lost 7sec, checking long leg was useful
8 tried to choose option w minimal climb/loss of height but actually my route had 16 contours climb 28 fall compared to track routes of about 9-10climb 23 fall(lower route ) 25 fall (mid route) so was not best choice as my route also involved clibing through dead green stripe which was slower than expected. =2min slower than fastest split, my route also most complicated technically and bit too hesitant. good attack avoided myself up from being too low and being tricked by similar looking but bigger depression loer down
9 had gu on this leg. bit grumbly stitch after but not bad. small bit water w it. 30sec down
10 tricky to decide which way, took some time. almost went straight then finally convinced myself I am not that macho so right or left, right looked vauge attacking so choose left. up hard to follow cutting track, across crossing in big depress then along ridge and around hill tops, mistake going down too early via little tempting track into depress to east of control= need to switch on again after long running leg. = 5min behind fastest!!! bad! took 2min to convince myself I was wrong, too long standing around!
11 tricky route choice again, looked at it on way to 10mdecided straight too green, right looses height and diff attack so choose left up to track Id been on before, actually saw this control on way to 8 which helped w attack. grunted it up to clearing and around track felt like decent leg. was second fastest 30sec behind penny
12 had looked at options on way to 11. dubious about running on sand and track tempting but too far back so I toughed it round on sand ok, but souldve gone straight up into forest ridge after that, but was feeling tired so went to start triangle then up too avoid height loss into depression before ridge. =3min behind slit winner Amber and Tessa caught me into control (didnt know at the time but she'd started 6min behind me!). was slowed down by logs near ridge top.
13 fast short leg second fastest split
14 fast through spectator and regained focus trying to get away from tessa was distracting though. quick water bottle. second fastest split, helped that another guy attacking it too
15 big blow up lost about 1min got to big clearing then didnt read well enough thought i had it but was on wrong side of hill to see it so overshot and had to come back from near track.= carefull from attack. This one actually felt like a mistake
16 good plan contour round depress =second fastest on leg= you can do it when you have clear plan
17 up big hill and along top bit slow on this one, tired going up hill.
18 good one around hill and over to gully but 20sec down, lucky save when trempted to continue east
19 crap route choice from track ran to corner then blocked by fence had long run round shouldve just compased across but was tempted to run too much. then on right track thought id seen clearing and headed up but it may not have been correct clearing as i got up too high and came back down to it when saw big spur clearing=distance judgement along track would help this. cant rely on track clearings 1min down
20 fast along top no probs 10sec down second fastest
21 lazy route choice up re ent to avoid long hill, then slow attack as stuck above steep re ent. 30sec down
22 finally last control fast up steep gully and it will be obvious this time. second fastest but cant save much time on short legs like this in long (but can loose time (as in #15))
finish

could improve small mistakes and route choices today

cool wu map was useful for getting confidence in sandy area. and w compass felt prepared for race.

slow wd as steep terrain and tired

Event: New Zealand Orienteering Championships 2012
 

Nationals Sprint W21E
Kristin School
5th place http://www.obasen.nu/winsplits/online/en/default.a...
unhappy w bad result, due to legs 7 and 19 mainly +small errors due to poor planning

1 calm start, watched runner before me and had good attack, random tapes on wire chains near big steps offputing 6 sec behind
2 couldve just gone round on flat instead of back up and down stairs but lacked planning this on way to 1 3 sec behind
3 safe route out of buildings avoiding corners and stairs. worked well and worth time checking at control 3sec down
4 round other side of building hesitant as stuggle to read gardens on yellow 4sec down
5 back out by stairs from 4 instead of ducking under rail 6sec down
6 fast down rd easy tried to plan leg to 7. 2 sec down
7 bad choice to go up through golf club and miss gap in buildings. right was better angle see 8 and less grass running 46sec down looked over rest of course
8 crossed stream when didnt need to -this wouldve been helped if went right for leg 7 lost 4 sec
9 calm through spectator planning for 10 lost 3sec
10 but didnt stick to plan decicively instead zigzagged around building after carpark lost 3 sec and chance to eye out 11
11 good attack within wall fastest split
12 good slowing down to read way between canopies, further sth between playground may have been better less distracting. sneaky control site 9sec down
13 poor planing around big builkding to right. 7sec down annoying garden at end to go round
14 easy fast leg fastest split
15 good picking up track to nth of building and planning ahead 1sec down
16 fast but too hesitant fastest split
17 fastest split no choice here
18 good plan down track and in from top but screwed at end by not sticking to plan and going down and back up on what was to be one of the crucial legs 5sec down. Wall only shown as thin line screwed up many people
19 1 min lost checking under balcony in forest when it was above me. multilevel mapping not shown! sneaky
20 long route choice as lack planning due to this frustration to get out Georgia caught me. couldve gone straight back and through buildings instead of around. 20sec down
21 had seen it on way to 20 but was too hesitant leaving control 20. 10sec down.
22 amped to beat Georgia into finish line so simple last controls fast 3sec down
23 fastest split
24 fastest split
-finish 5sec down!

cool having little model map to practise and wu on
stressed after drive from Ham and forgetting to bring trophies, and rushing to quarantine, this muddled my mind before start, relaxed on grass tried to forget it

rest day
busy classes
race prep/ relaxation massage in evening

rev class was full this morning so did my own bike ride and made it just as tough which was good.
10min wu
10x 1min hard 1min recovery very sweaty good hr work
10min wd

arm exercies in gym,
not leg exercises as want to rest then so no aches for racing, lunges tend to give tight quads