Training Archive: szurcherIn the 7 days ending 2007-08-19:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Aug 19 | ||
| Orienteering warm up/down 30:00 [3]3.5 km (8:34 / km) | |
| shoes: VJ Integrators (red/black)#2 | ||
| Warming-up on the most pathetic warm-up map I have ever seen. I was pretty tired this morning, and never really got my head out of a foggy feeling. I know this feeling, it's when I am nervous but on the wrong side of the stress curve. I knew the potential of having a mediocre race was pretty high with this feeling. I tried everything I could to get myself activated, but I should have gotten up earlier today and done a morning jog. I know better, but didn't think about it. Stupid. | ||
| Orienteering race 1:03:00 [5]**** 5.9 km (10:41 / km) +300m 8:31 / km | |
| spiked:9/12c shoes: VJ Integrators (red/black)#2 | ||
| Long Qualification race.
A very mediocre race. Started off fine to the first control, chose the correct route choice and executed the long leg well. On the way to the 2nd control I didn't understand the contours correctly and didn't stop to work it out. Was off to the right and lost 3.5 minutes correcting. Stupid! I should have been more disciplined in such a race. There is no excuse for just running into the circle and hoping to find it. Mad at myself I carried on. The rest of the course was a combination of some good splits and some bad ones. I never really got into a flow and at the end I wasn't fighting anymore. If I had only known that 7 seconds would keep me from running in the final I would have fought a lot harder. I just assumed I was way out (also something you should never do). This was a average "bad" race for me, some technical difficulties, lack of confidence and flow. I believe I could have prepared myself better for this race the night before and especially the morning of. I should have gotten up earlier, gone for a morning jog to wake up completely. I guess after making the final yesterday my head was flighting a battle between unproductive thoughts about making the final again and concentrating on the task at hand. I wasn't able to control my thought well enough today. Maybe I wanted it too badly, and put too much pressure on myself. On the bright side, I was really close to making the final, and I think that this is positive considering I had a mediocre race. I think it is possible to make the final with a normal race. That's cool! The challenge is to have a normal race at WOC under the pressure I put on myself and the expectation I have. | ||
Saturday Aug 18 | ||
| Event: WOC 2007 | ||
| running 24:00 [2]4.2 km (5:43 / km) | |
| ahr:147 max:171 shoes: Asics 1110 | ||
| Morning jog with Boris, Sam, and Hillary from the Hotel Tourist to the canal, up to the first bridge and then back. | ||
| C • Hooray 4 | ||
| stretching 5:00 [1] | |
| http://terry-farrah.smugmug.com/gallery/3325306#18... | ||
| Orienteering warm up/down 35:00 [3]4 km (8:45 / km) +30m 8:26 / km | |
| Warming up for the Sprint on the warm-up map. Feeling a little anxious but also in control of my thoughts. It was hot and my legs felt heavy, but I knew that didn't mean they would be heavy in the race, usually it's just nerves. | ||
| Orienteering race 14:27 [5]2.3 km (6:17 / km) +65m 5:30 / km | |
| max:198 shoes: VJ Integrators (red/black)#2 | ||
| Standing at the starting line, I wasn't sure what to expect. This sprint could have been a steep, taxing, slow through the forest sprint like in japan, or fast park-like-feeling sprint like many other sprints. The forest looked open enough to offer some fast running, but I didn't know how tricky it was going to be. At the start we had about 50 meters to run to the start triangle, this gave me enough time to get into the map and plan my route to number one. I was together with Lena Eliasson on the way to our respective first controls. Saw her and the other girl who started with us on the long leg to the second control and then after that I was alone. On my way down to the spectator control, Sara Gemperle caught up to me (starting 1 minute behind), but she took a different route choice going around the lake to the left. I was faster to the right. She wasn't in my heat, but pulled me up a wrong trail (not drastically wrong) and I had to correct loosing about 15 seconds. This is when the course got up into a more technical area with more climb. I started to feel tired, so I concentrated on getting to the controls cleanly. I managed that and started getting excited on my way to the second to last control, because I thought to myself I was doing well. Forced those thoughts out of my head, because you can still loose it all on the way to the 2nd to last control, and focused hard until I was in the finish. When I arrived, I was second in my heat and they announced me (I don't think that has ever happed before). Since I started in the earliest start block, I knew there were lots and lots of FAST girls still to come. Of course I thought about the possibility of qualifying, but I was more focused on having a good race. In the finish I was very happy to have achieved a solid, good race. I felt like I had raced at my potential for the first time at WOC. That made me as happy as I could be, making the final was icing on the cake. yuppppeeeee!!!! :-)
I have to admit that I had to spend a lot of mental energy not to think about trying to qualify and to concentrate on the process. I think this is the biggest challenge we face when we are at WOC, we want to make the final, and that becomes our focus, putting a little extra pressure on ourselves and therefore not being able to focus on the orienteering. Focusing on the process helped me a lot today. | ||
| C • Congrats again 2 | ||
| running warm up/down 10:00 [1]1.8 km (5:33 / km) | |
| cooling down listening to the announcer tell us who was in 15th. The whole time I knew I was faster than that girl, but I tried not to get too excited. | ||
Friday Aug 17 | ||
| Orienteering 27:50 [1]4 km (6:58 / km) +100m 6:11 / km | |
| shoes: VJ Twisters | ||
| Running on the model map for the sprint qualifier as well as the (same) map but at 1:15000 model for the long quali. Ran with Sam. Ran some strides too. | ||
| C • Yay for Sandra!! 1 | ||
Thursday Aug 16 | ||
| Orienteering 1:02:49 [2]5.8 km (10:50 / km) +200m 9:14 / km | |
| shoes: VJ Twisters | ||
| Another Long distance relevant terrain called O6yxib. This terrain was nice! After this training I was really hoping that the terrain for the long quali would be more similar to this terrain, than to the terrain from yesterday. It turns out that the quali was not similar to any terrain we had seen in training. | ||
Wednesday Aug 15 | ||
| running warm up/down 24:00 [2]4.3 km (5:35 / km) | |
| Running to the start and back from the finsh of our O-training. | ||
| Orienteering 58:00 [3]5 km (11:36 / km) +230m 9:26 / km | |
| Training on Vyshgorod, a long distance relevant terrain. I felt pretty uncomfortable in these dark, junky steep terrain at first. I tend to feel insecure being in a new place, but as the training went on I started to feel good about the orienteering. My impression of the terrain was that it would be a very physical race and that being accurate in order not to climb too much would be very key. The green was pretty yucky, but certainly not awful. Kind of a shock for my first training here in Kiev. | ||
Tuesday Aug 14 | ||
| Note | |
| (rest day) | ||
| Travel day. | ||
Monday Aug 13 | ||
| running 58:06 [2]10 km (5:49 / km) +136m 5:26 / km | |
| ahr:151 | ||
| Warm up, cool down and some jogging between intervals. Didn't feel as great as I did yesterday, but my hamstring doesn't hurt anymore, so that is very good! | ||
| C • Whooooo! 12 | ||
| running drills and plyometrics 5:00 [2] | |
| the usual drills before intervals. | ||
| running intervals 5:29 [5]1.8 km (3:03 / km) | |
| Interval on the track, my last chance to work on my speed before WOC. I did 3x 400 meters and 3 x 200 meters, rest was 3 minutes. Times were:
77,2 75,5 77,4 36,8 36,3 36,2 Legs were shaky afterwards, but it felt good. | ||
| C • Good luck! 5 | ||
| C • Hamstring Test 2 | ||