Sunday Aug 26 |
 | running 17:53 [1]3 km (5:58 / km) | |
| shoes: Asics 1110 |
| 6:00 am, morning jog with Marc before breakfast and getting ready for the sprint final. Woke up with butterfly's in my stomach. |
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| C • Hey Lady!!! I'm eating lunch ... 3 |
| Orienteering warm up/down 26:22  3 km (8:47 / km) | |
| shoes: VJ Integrators (red/black)#2 |
| Warming up for the sprint final race on the warm-up map. I had a big dilemma about what to wear, was the race going to be lots of forest, or more park, should I wear feld shoes or O-shoes, O-pants or shorts?? I ended up running in shorts with tall socks and O-shoes. Worked out well, feld shoes would have been fine though. |
| Orienteering race 15:47 [5]* 2.5 km (6:19 / km) +75m 5:29 / km | |
| spiked:13/14c shoes: VJ Integrators (red/black)#2 |
| Sprint A-final
My first WOC final, how scary! :-) I was really pretty nervous before the start, but I had prepared well mentally for the race and was actually relieved to be nervous and not "on the wrong side of the stress curve" like in the long quali. I knew the start was at the arena, and I knew I would be nervous when I arrived there in front of everyone, but I never thought I would feel as panic struck as I did. Yikes! But I didn't have much time to be nervous, because before I knew it I was off onto the course. We ran out of site to the first control and my nerves calmed down and I started the race really well. I felt in control but maybe a little hesitant. Coming through the spectator control I was ahead of the two girls that started in front of me, so I guess the beginning went well. Now looking at the splits and map, I lost a little time on the 1st long leg, and should have gone left around the fence instead of right. But I spiked all the controls and felt really good. After the spectator control I started to lose some time, both in technique and speed. I wasn't aggressive enough on the 2nd long leg and probably shouldn't have taken the route on the road. Ended up losing 30 seconds on the best time, even with spiking the control (!). On the next two legs I lost about 10 seconds each because of sub-optimal routes, but still spiking the controls. I came into the finish very satisfied with my race. I am very happy to run a solid good race in the final. I was worried that my nerves would get to me, but I was in control and ran within my potential.
Satisfied with my performance, but somewhat disappointed with the result. The field was incredibly strong and consistent today. There were no big blow ups, no DQs. Even though I only lost 3'40" to Sime, I still only beat 4 women and ended up 42nd. Not an awesome result, but I'm not going to let that get to me. There is room for improvement. I did however have one split that was the 6th fastest split (1 second slower than the fastest time). Cool huh! |
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| C • Not an awesome result??!!!!???!!!!???!!! 9 |
| running warm up/down 10:00 [2]1.8 km (5:33 / km) | |
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| Cooling down after my race. |
Saturday Aug 25 |
| running 17:41 [2]3 km (5:54 / km) | |
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| 5:40am, morning jog with Marc before the relay. Determined to be awake and activated for this race. A little bit nervous but feeling good. Nothing hurts. |
| Orienteering warm up/down 30:00 [2]4 km (7:30 / km) | |
| ahr:135 max:175 shoes: VJ Integrators (red/black)#2 |
| Warming up for the relay on the warm-up map. |
| Orienteering race 47:30 [5]**** 6.2 km (7:40 / km) +250m 6:23 / km | |
| ahr:188 max:197 spiked:16/17c shoes: VJ Integrators (red/black)#2 |
| WOC relay 2nd leg
Sam had (another) great 1st leg run and send me off as 14th on the 2nd leg. Way to go Sam! :-)
I had a great race! The only mistake I made was on the 1st control, I got pulled off to the left by the Latvian and Estonian girls, because they were going to a different (closer) forking. I never saw them again, I lost about 20 seconds to that control, but they were already gone. After that I was alone. I ran aggressively and concentrated. Spiked everything. Sometimes it felt like I knew that the control was right in front of me before getting there. They were calling me. Granted it wasn't very difficult orienteering, but you could still make mistakes. After getting out of the steep stuff, two runners (Lithuania and Hungary) came from behind. They started way ahead of me (about 1'30") so I was surprised to see them. We stayed together through the spectator control (2 controls). The Hungarian girl was much faster than me, and I didn't see her after that. The Lithuania was, however, only a little faster, but navigating less cleanly. She would go to distinct object a little ways out of the way, and come into the control, as I would go straight and catch up with her again. We also had some different forking. I was getting tired physically but still technically very clean. This is probably the best technical race I have ever had. Very satisfying to be able to do this at WOC. Now the next step is to become consistent at this type of technique and to be able to do it a higher speed. My time was still only the 17th fastest, which was a little disappointing, but considering that I was alone for most of the race it's not too bad. Came into the finish to hand off to Pavlina in 15th place.
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| C • Sounds like a great week! Con... 1 |
| running warm up/down 20:48 [2]3.5 km (5:57 / km) | |
| ahr:143 shoes: Asics 1110 |
| Cooling down. |
Friday Aug 24 |
| Orienteering 24:47  3.6 km (6:53 / km) | |
| shoes: Inov-8 Mudrock 280 |
| Sprint final model event. Trying out my Inov shoes in this type of terrain and doing some legs fast to get into sprint mode! Really interesting and fun model. |
Thursday Aug 23 |
| running 44:41 [2]9 km (4:58 / km) | |
| shoes: Asics 1110 |
| Running with Hillary, Boris, Eric, and Eddy to the Hydropark, on some trails and back. First time running for 3 days, my hamstring still hurting a little, but definitely getting better. |
| strength 29:00 [2] | |
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| Doing some core strength in the lobby of our floor. Made Boris come and hang out with me. |
| stretching 12:00 [1] | |
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| this felt good and was needed. |
Wednesday Aug 22 |
| stretching 5:00 [1] | |
| (rest day) |
| Hamstring still hurting, another rest day seems like a good idea. |
Tuesday Aug 21 |
| stretching 5:00 [1] | |
| (rest day) |
| Still recovering. |
Monday Aug 20 |
| stretching 5:00 [3] | |
| (rest day) |
| My hamstring and heal are hurting a lot after yesterdays race and so I think a couple of days to recover will be good before the relay. Sandy Hott showed me a good stretching exercise for my hamstring. |