Training Log Archive: Julia BIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Orienteering race 1:06:00 [5] 8.5 km (7:46 / km) +330m 6:30 / km
shoes: Walsh
Broadstone Warren & North Ashdown Forest
Course 3 - W21L
23 Controls
Ran ok, legs feeling bum towards the end though, they just werent moving. Everytime I met a hill, I just like died. I need some major hill training for Italy.
Pleased with my navigation although it was an easy course. Didn't have many attack points, I just put bearings on and ran towards the control picking off features along the way and staying in contact with the map.
3 - Running around like a headless chicken around the thickets, I was running around them when I needed to go through one to find the control or I could have run round to the yellow, but I couldnt find it. Lost lots of time
17 - WTF!! I went down the wrong track, but I knew before going down the path that it was the wrong one....and I still did it? I need to start listening to myself more. But yea, so went down wrong path realised so was on hands on knees in green was like...'you idiot!'
I think I was being too safe with my navigation as I ran too slow. Not pleased with my time, should have been under 63 minutes easily after having 2 rest days. Only 2 mistakes which I'm pleased with although I need to start cutting them out.
Dad beat me by 6 minutes and caught me up at control 20. He is a lot stronger on hills and through terrain than me, so this is my weakness which needs improving.
And well Marius beat me (obviously) He did by 15 minutes, and caught me up by 4 minutes at control 3, he's a fast one for sure :o
Course 3 - W21L
23 Controls
Ran ok, legs feeling bum towards the end though, they just werent moving. Everytime I met a hill, I just like died. I need some major hill training for Italy.
Pleased with my navigation although it was an easy course. Didn't have many attack points, I just put bearings on and ran towards the control picking off features along the way and staying in contact with the map.
3 - Running around like a headless chicken around the thickets, I was running around them when I needed to go through one to find the control or I could have run round to the yellow, but I couldnt find it. Lost lots of time
17 - WTF!! I went down the wrong track, but I knew before going down the path that it was the wrong one....and I still did it? I need to start listening to myself more. But yea, so went down wrong path realised so was on hands on knees in green was like...'you idiot!'
I think I was being too safe with my navigation as I ran too slow. Not pleased with my time, should have been under 63 minutes easily after having 2 rest days. Only 2 mistakes which I'm pleased with although I need to start cutting them out.
Dad beat me by 6 minutes and caught me up at control 20. He is a lot stronger on hills and through terrain than me, so this is my weakness which needs improving.
And well Marius beat me (obviously) He did by 15 minutes, and caught me up by 4 minutes at control 3, he's a fast one for sure :o
Running warm up/down 20:00 [2] 3.2 km (6:15 / km)
shoes: Walsh
Warm up - 10 minutes
Jogged 630m so really not far enough but good pace as was with Marius
Drills + Stretches
Warm down - 10 minutes
Jogged 2.6km with my father and we discussed routes and talked about the course
Jogged 630m so really not far enough but good pace as was with Marius
Drills + Stretches
Warm down - 10 minutes
Jogged 2.6km with my father and we discussed routes and talked about the course
Saturday Nov 29, 2008 #
Walking long 2:20:00 [1] 8.0 km (17:30 / km)
(rest day)
No time for training, but I did walk over 8km around London with Marius :)
Foot hurting :(
Foot hurting :(
Friday Nov 28, 2008 #
Note
(rest day)
Didn't have enough time to do training due to college and Marius arriving :D
Thursday Nov 27, 2008 #
Running warm up/down 20:00 [3] 3.9 km (5:08 / km)
shoes: Nike Flats
Warm Up
3 Laps of Swimming Pool
3 x 75m Strides
Drills + Stetches
Physically couldnt do a warm down as I could only walk
3 Laps of Swimming Pool
3 x 75m Strides
Drills + Stetches
Physically couldnt do a warm down as I could only walk
Running intervals 45:00 [5] 4.4 km (10:14 / km)
shoes: Nike Flats
1km
500m
5 x 300m
500m
3 x 300m
Unable to do last two 300m as I suddenly got a horrible feeling in my tummy and I had to drop out of the rep as I could not run without being in pain.
Legs feeling shattered from yesterdays race, but was still going hard on the reps I did :)
500m
5 x 300m
500m
3 x 300m
Unable to do last two 300m as I suddenly got a horrible feeling in my tummy and I had to drop out of the rep as I could not run without being in pain.
Legs feeling shattered from yesterdays race, but was still going hard on the reps I did :)
Wednesday Nov 26, 2008 #
Running warm up/down 20:00 [2] 3.0 km (6:40 / km)
shoes: Walsh
Warm Up - 15 minutes
10 minute jog (2km)
5 minutes of drills and stretches
Warm Down
5 minute jog (1km)
10 minute jog (2km)
5 minutes of drills and stretches
Warm Down
5 minute jog (1km)
Orienteering race 1:03:00 [5] 8.7 km (7:14 / km)
shoes: Walsh
Calves were a bit soar, they are getting better though
The race went okish. Felt really weak in terrain, thinking I need to do more terrain running. Also felt I wasn't coping with the distance well as it's the furthest I've run race pace recently.
Technically I was also ok, not great though. Good control flow and compass work. Had attack points. Route choice was goodish. I lost two minutes on the second till last control which really got me annoyed as I was beating my Dad until I did that. So he beat me by 2 minutes which shouldnt be happening as he's an old man.
Also Ralph beat me by 13 minutes which shouldnt be happening, but the big gay was obviously running fast :P
The race went okish. Felt really weak in terrain, thinking I need to do more terrain running. Also felt I wasn't coping with the distance well as it's the furthest I've run race pace recently.
Technically I was also ok, not great though. Good control flow and compass work. Had attack points. Route choice was goodish. I lost two minutes on the second till last control which really got me annoyed as I was beating my Dad until I did that. So he beat me by 2 minutes which shouldnt be happening as he's an old man.
Also Ralph beat me by 13 minutes which shouldnt be happening, but the big gay was obviously running fast :P
Tuesday Nov 25, 2008 #
Running warm up/down 40:00 [2] 5.0 km (8:00 / km)
shoes: Asics GT-2120 Gel
Warm up - 25 mins
Swimming pool jog
3 strides
Drills & stretches
Warm down - 15 minutes
jog
Swimming pool jog
3 strides
Drills & stretches
Warm down - 15 minutes
jog
Running intervals 35:00 [5] 7.0 km (5:00 / km)
shoes: Spikes
5 x 200m
1km
10 x 400m
5 x 200m
Did the extra 5 x 200m as I wanted to do 7km not 6km, else I would think I'm cheating on myself :)
Felt great though, I think I'm running well.
Calves weren't hurting when running although shoulder was v painful :(
1km
10 x 400m
5 x 200m
Did the extra 5 x 200m as I wanted to do 7km not 6km, else I would think I'm cheating on myself :)
Felt great though, I think I'm running well.
Calves weren't hurting when running although shoulder was v painful :(
Monday Nov 24, 2008 #
Running warm up/down 19:00 [2] 3.8 km (5:00 / km)
Warm Up
8 minute fastish jog - 2km
1 minute drills
Warm Down
9 minute slow jog - 1.8km
8 minute fastish jog - 2km
1 minute drills
Warm Down
9 minute slow jog - 1.8km
Running tempo 20:31 [4] 5.0 km (4:06 / km)
shoes: Nike Flats
Legs were feeling pretty tired and heavy
Calf wasn't hurting that much, only once I finished
Shoulder was hurting for the run and also got a bad stitch towards the end which lasted till the end of my warm down
Calf wasn't hurting that much, only once I finished
Shoulder was hurting for the run and also got a bad stitch towards the end which lasted till the end of my warm down
Stretching warm up/down 2:00 [0]
shoes: Nike Flats
Stetched my calves and quads
Core 5:00 [2]
2 sets of 20 sit ups + 15 press ups
2 x 20 hip raises
2 x 20 hip raises
Sunday Nov 23, 2008 #
Running warm up/down 40:00 [2] 7.0 km (5:43 / km)
shoes: Asics GT-2120 Gel
Warm up
4km road run
3 strides
Drills + Stretches
Warm down
3km field/road jog
4km road run
3 strides
Drills + Stretches
Warm down
3km field/road jog
Running intervals 35:00 [5] 6.0 km (5:50 / km)
(injured) shoes: Spikes
4 x 800m + 200m
10 x 100m Hill reps
5 x 200m
felt good :)
calf pain was there but only lightly so easy to run on with no agonising pain. calfs were soar on hill reps though and then the last 200m
10 x 100m Hill reps
5 x 200m
felt good :)
calf pain was there but only lightly so easy to run on with no agonising pain. calfs were soar on hill reps though and then the last 200m
Running tempo 13:47 [4] 4.0 km (3:27 / km)
shoes: Asics GT-2120 Gel
I was in the bottom group (my normal one) and I got far ahead and had no one with me to push me, which was annoying
Saturday Nov 22, 2008 #
Stretching warm up/down 2:00 [0]
Just stretched my calfs before and after
Running long 1:10:00 [3] 7.0 km (10:00 / km) +100m 9:20 / km
shoes: Asics GT-2120 Gel
Was supposed to go to Hawley to do British Schools race, however got there, and realised I forgot my o shoes. So didn't do it, also it wouldn't have been good doing it with the state my calfs are in as I can't run hard.
So instead there was a 5km cross coutnry course marked out for a race tomorrow so I did that. Didn't find it though till 2km into my run.
So instead there was a 5km cross coutnry course marked out for a race tomorrow so I did that. Didn't find it though till 2km into my run.
Friday Nov 21, 2008 #
Gym long (Cross Trainer) 50:00 [5] 33.0 km (1:31 / km)
shoes: Nike Flats
Same as yesterday on level 3. However this time on hill programme which has three hills which gradually increased. Felt good so pushed hard on it. Calf didnt hurt too much on the machine.
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Nike Flats
Warm up jog to the gym
Warm down jog home
Warm down jog home
Note
http://julia-omaps.blogspot.com
Maps up on my blog with routes marked on from TIC BCN relay and Windmill Hill ISF Selection race
Maps up on my blog with routes marked on from TIC BCN relay and Windmill Hill ISF Selection race
Thursday Nov 20, 2008 #
Gym long (Cross Trainer) 1:00:00 [3] 28.0 km (2:09 / km)
shoes: Nike Flats
Level 3. Not much to say about it except my legs are a bit tired and my left calf is hurting again....but im looking forward to athletics :)
Running intervals 45:00 [5] 5.0 km (9:00 / km)
(injured) shoes: Nike Flats
Track session
5 x 200m
400m
600m
2 x 500m
2 x 500m
5 x 200m
Slow session because of calf
Started in spiked, half way through session channged into flats
5 x 200m
400m
600m
2 x 500m
2 x 500m
5 x 200m
Slow session because of calf
Started in spiked, half way through session channged into flats
Note
(injured)
Calf soooo soar. I tore it last time I was on the track which was before EYOC I think. But I think I may have pulled it or something again yesterday as it has been hurting since this morning.
C • 3
Running warm up/down 35:00 [2] 4.5 km (7:47 / km)
shoes: Asics GT-2120 Gel
Gym Training
5 minute warm up jog
5 minute warm down jog
Athletics
20 minute warm up inlcuding jog, drills and stretches
5 minute warm down jog, couldn't go for long because of calf, could hardly walk let alone jog!
5 minute warm up jog
5 minute warm down jog
Athletics
20 minute warm up inlcuding jog, drills and stretches
5 minute warm down jog, couldn't go for long because of calf, could hardly walk let alone jog!
Wednesday Nov 19, 2008 #
Road Biking long 40:03 [4] 11.5 km (3:29 / km)
Early afternoon training
Core 23:18 [4]
Mid afternoon training
3 x 12 lunges - 2kg weights in each hand
2 x 20 sit ups
2 x 10 press ups
2 x 20 hip raises
2 x 10 straight legged jumps
2 x 10 star/jumping jack jumps thing
10 burpees
2 x 10 squats
2 x 20 lower leg things
sitting up against the wall for a minute
2 x 20 4kg bench press
3 types of punches 20 each with 2kg in each hand = 60
20 bicep curls
20 tricep curls
20 of the other thing
3 x front plank - 20 secs each
2 x left plank - 20 secs each
2 x right plank - 20 secs each
3 x back plank - 20 secs each
3 x 12 lunges - 2kg weights in each hand
2 x 20 sit ups
2 x 10 press ups
2 x 20 hip raises
2 x 10 straight legged jumps
2 x 10 star/jumping jack jumps thing
10 burpees
2 x 10 squats
2 x 20 lower leg things
sitting up against the wall for a minute
2 x 20 4kg bench press
3 types of punches 20 each with 2kg in each hand = 60
20 bicep curls
20 tricep curls
20 of the other thing
3 x front plank - 20 secs each
2 x left plank - 20 secs each
2 x right plank - 20 secs each
3 x back plank - 20 secs each
Running warm up/down 5:00 [1]
shoes: Walsh
Warm up
Jog, stretches and drills
No warm down :s
Jog, stretches and drills
No warm down :s
Orienteering race 30:09 [5] 4.5 km (6:42 / km) +170m 5:38 / km
shoes: Walsh
W16 World Schools selection race
Windmill Hill
Not too many mistakes, lost time at controls where I had to make sure I was in the right place, if there were controls there the flow would have been much faster.
Bad route to number 3, bit of faffing to be honest.
Not much else to say about it. I though it was well planned though, very!
Knowing the area obviously impacted on my time..
Pleased I thrashed my Dad :D
Windmill Hill
Not too many mistakes, lost time at controls where I had to make sure I was in the right place, if there were controls there the flow would have been much faster.
Bad route to number 3, bit of faffing to be honest.
Not much else to say about it. I though it was well planned though, very!
Knowing the area obviously impacted on my time..
Pleased I thrashed my Dad :D
Tuesday Nov 18, 2008 #
Running warm up/down 40:00 [2] 4.3 km (9:18 / km)
shoes: Asics GT-2120 Gel
Time Trial
800m jog
Drills and stretches
- felt it wasn't enough
Athletics
Warm up
Swimming pool - 2 laps
3 strides, drills and stretches
Warm down
Half the field
800m jog
Drills and stretches
- felt it wasn't enough
Athletics
Warm up
Swimming pool - 2 laps
3 strides, drills and stretches
Warm down
Half the field
Running tempo 11:12 [5] 3.0 km (3:44 / km)
shoes: Spikes
3km Time Trial
Running intervals 40:00 [5] 7.0 km (5:43 / km)
shoes: Spikes
Surface: Grass
2km
5 x 400m
1km
5 x 400m
2km
5 x 400m
1km
5 x 400m
Note
Shoulder in pain doing time trial 5 laps into it.
Shoulder then hurting whilst doing 1km in interval session and 400ms.
Also foot pain after session although did lots of stretching before hand.
Shoulder then hurting whilst doing 1km in interval session and 400ms.
Also foot pain after session although did lots of stretching before hand.
Monday Nov 17, 2008 #
Note
(injured)
Plantar Facia is still REALLY hurting!
In agony just walking to college and around the house.
Also my shoulder is getting better, exercises are obviously working, although I have to admit I'm doing more tummy core than shoulder stuff :S
In agony just walking to college and around the house.
Also my shoulder is getting better, exercises are obviously working, although I have to admit I'm doing more tummy core than shoulder stuff :S
C • Diet 14
Sunday Nov 16, 2008 #
Event: British Schools Champs
Orienteering race 24:00 [5] 4.0 km (6:00 / km) +120m 5:13 / km
shoes: Nike Flats
TIC BCN Urban Relay
THE RESULT LEG NAMES ARE WRONG, THE TRUE RESULTS ARE HERE ;)
1st Leg - Me - 24mins, 4km
2nd Leg - Alice - 26mins, 4km
3rd Leg - Jenny - 29mins, 4.1km
OMG LOVED IT SOOOOO MUCH WAS QUALITY!
Orienteered around the Spanish Olympic Stadium etc.
I came through spectator 3rd (two men before me) and finished first for the womens relay with a big lead :) 3 minutes I think
Mass start, stopped to make sure I knew what I was doing, got to first control fine. Didn't see any girls after number 1 for the entire course, only men. In my head I thought I was either in the lead or I've have done really shit and am way behind. Glad it turned out to be the first.
Made some bad route choice errors and lost time going to wrong controls even though I knew they weren't mine, but still went to them??
Was really cool though, some dodging mapping, didn't bother me though just got on with it.
WE WON THE RELAY!!!
BOYS 2ND!!!
2ND OVERALL OVER TWO DAYS!!!!
(although didnt count in the first...sorry for my embarrassing performance GB)
I do wonder why I'm in the GB junior squad sometimes
THE RESULT LEG NAMES ARE WRONG, THE TRUE RESULTS ARE HERE ;)
1st Leg - Me - 24mins, 4km
2nd Leg - Alice - 26mins, 4km
3rd Leg - Jenny - 29mins, 4.1km
OMG LOVED IT SOOOOO MUCH WAS QUALITY!
Orienteered around the Spanish Olympic Stadium etc.
I came through spectator 3rd (two men before me) and finished first for the womens relay with a big lead :) 3 minutes I think
Mass start, stopped to make sure I knew what I was doing, got to first control fine. Didn't see any girls after number 1 for the entire course, only men. In my head I thought I was either in the lead or I've have done really shit and am way behind. Glad it turned out to be the first.
Made some bad route choice errors and lost time going to wrong controls even though I knew they weren't mine, but still went to them??
Was really cool though, some dodging mapping, didn't bother me though just got on with it.
WE WON THE RELAY!!!
BOYS 2ND!!!
2ND OVERALL OVER TWO DAYS!!!!
(although didnt count in the first...sorry for my embarrassing performance GB)
I do wonder why I'm in the GB junior squad sometimes
Running warm up/down 35:00 [3]
25 minute warm up including 15 minute jog, multiple drills & stretches, 4 strides and a quick 200m sprint.
10 minute warm down jog with a 2008 JWOCer Spaniard.
10 minute warm down jog with a 2008 JWOCer Spaniard.
Note
(injured)
Plantar Facia hurting again in both feet. It came on walking around the airport and once I got off my flight it was still hurting even though it had rested for all that time
Saturday Nov 15, 2008 #
Orienteering race 1:00:00 [4] 6.0 km (10:00 / km)
shoes: Walsh
Parc De Collserola
5.2km
365m Climb
DNF
What a complete waste, they picked one of the shittest areas for the race. Was green and thorny...grrrrrr hated it. Found it all very confusing and well gave up after control 3 due to bleeding arms and fingers and taking 14 minutes to a piss easy control.
Went off and did some running instead which I measured with Speakeys thingy so did 6km run. Better than nothing. Made sure I met some hills to run up...fun, fun!
5.2km
365m Climb
DNF
What a complete waste, they picked one of the shittest areas for the race. Was green and thorny...grrrrrr hated it. Found it all very confusing and well gave up after control 3 due to bleeding arms and fingers and taking 14 minutes to a piss easy control.
Went off and did some running instead which I measured with Speakeys thingy so did 6km run. Better than nothing. Made sure I met some hills to run up...fun, fun!
Running warm up/down 15:00 [2]
shoes: Walsh
15 minute warm up including jog, drills, 3 strides and stretches
2:00:00 [3] 5.0 km (24:00 / km)
Hired out some bikes in the centre of Barcelona and did some touring around.
We had some races against cars on the street trying to beat them to the next traffic lights, against each other and also racing so we didn't miss the next traffic lights.
I don't do riding normal bikes so this was good for me, legs were achey but fun, and plus I didn't even fall off, well I fell over it trying to get on, but that doesnt count :D
Nearly got run over by a ped but heyy you need to take some risks in life.
Also nearly took a few people out :S Was funny though. Their own fault for not listening to my bell :)
We had some races against cars on the street trying to beat them to the next traffic lights, against each other and also racing so we didn't miss the next traffic lights.
I don't do riding normal bikes so this was good for me, legs were achey but fun, and plus I didn't even fall off, well I fell over it trying to get on, but that doesnt count :D
Nearly got run over by a ped but heyy you need to take some risks in life.
Also nearly took a few people out :S Was funny though. Their own fault for not listening to my bell :)
Friday Nov 14, 2008 #
Running warm up/down 15:00 [2]
shoes: Twisters
10 minute warm up including jog, drills & stretches
5 minute warm down jog
5 minute warm down jog
Orienteering 45:00 [4] 2.7 km (16:40 / km)
shoes: Twisters
Pyrenee's Alititude Training Baby - 1800m
IN THE SNOW!!!!!!
Made it more hardwork...loved it maaan :P
Contour only map again which was tricky in the snow. Luckily though tommy did some crosses in the snow at check points!
Controls went okayish, not amazing but still benefited doing it. There was shed loads of climb too...gees Spain is pretty hardcore
IN THE SNOW!!!!!!
Made it more hardwork...loved it maaan :P
Contour only map again which was tricky in the snow. Luckily though tommy did some crosses in the snow at check points!
Controls went okayish, not amazing but still benefited doing it. There was shed loads of climb too...gees Spain is pretty hardcore
Thursday Nov 13, 2008 #
Running warm up/down 15:00 [1]
shoes: Walsh
10 minute warm up including jog, drills & stretches
5 minute warm down jog back to car park
5 minute warm down jog back to car park
Orienteering 1:30:00 [3] 3.8 km (23:41 / km)
shoes: Walsh
Morning Pyrenee's Alititude Training Baby - 1800m
First course was on a contour only map and was 2.3km with lots of climb. Went around with Alice, alternated controls. Good distance and height judgement practice.
Second course was a little control pick, just checking out certain features and whats-whats basically. Was 1.5km with again lots of climb and lovely mud :P Delightful....
First course was on a contour only map and was 2.3km with lots of climb. Went around with Alice, alternated controls. Good distance and height judgement practice.
Second course was a little control pick, just checking out certain features and whats-whats basically. Was 1.5km with again lots of climb and lovely mud :P Delightful....
Orienteering 45:00 [3] 3.4 km (13:14 / km)
shoes: Twisters
Afternoon Pyrenee's Alititude Training Baby - 1800m
Did some downhill oing and then some uphill. Changing height levels, good practice for me. Was getting controls well. Got distracted by the cows though, they scared me and wouldnt move out the way so lost total concentration. They just kept staring at me.... :(
Did some downhill oing and then some uphill. Changing height levels, good practice for me. Was getting controls well. Got distracted by the cows though, they scared me and wouldnt move out the way so lost total concentration. They just kept staring at me.... :(
Wednesday Nov 12, 2008 #
Note
(rest day)
Due to travelling and not fulling resting on Monday
Tuesday Nov 11, 2008 #
Running warm up/down 45:00 [3] 5.0 km (9:00 / km)
Warm Up
3km fast jog
3 strides
Drills
Stretches
Warm Down
2km medium pace jog
3km fast jog
3 strides
Drills
Stretches
Warm Down
2km medium pace jog
Running intervals 1:00:00 [5] 7.0 km (8:34 / km)
shoes: Spikes
AFD Athletics
Surface: Grass
Session
2km
2 sets of 1km & 500m
5 x 400m
Surface: Grass
Session
2km
2 sets of 1km & 500m
5 x 400m
Monday Nov 10, 2008 #
Running warm up/down 12:00 [2]
10 minute warm up; jumping, skipping and running activities
2 minute warm down jog on spot
Stretched out calves and plantar facia as felt tight
2 minute warm down jog on spot
Stretched out calves and plantar facia as felt tight
Core 13:00 [4]
Front plank, all 3 - 20 secs each
Back plank, all 3 - 20 secs each
R side plnk, all 3 - normal 20 secs other two 10 secs
L side plank, all 3 - normal 20 secs other two 10 secs
3 x 12 Lunges - 4kg weight
3 x 12 Squats - 4kg weight
2 x 15 Bench presses - 4kg
10 Press ups
30 Lady press ups
3 x 10 Sit ups
16 Dip things
2 x 10 Star jumps or jumping jacks whatever there called (touching floor)
2 x 10 straight legged jumps
Back plank, all 3 - 20 secs each
R side plnk, all 3 - normal 20 secs other two 10 secs
L side plank, all 3 - normal 20 secs other two 10 secs
3 x 12 Lunges - 4kg weight
3 x 12 Squats - 4kg weight
2 x 15 Bench presses - 4kg
10 Press ups
30 Lady press ups
3 x 10 Sit ups
16 Dip things
2 x 10 Star jumps or jumping jacks whatever there called (touching floor)
2 x 10 straight legged jumps
Sunday Nov 9, 2008 #
Orienteering race 1:36:00 [5] 9.5 km (10:06 / km)
shoes: Twisters
Long - O
Bowkersted, Satterthwaite, Breasty Haw, Bogle Crag, Grizedale and Scale Green
Technically I did quite well, made two errors however, one of a longish leg and another on a short leg, due to lazy orienteering and not following my compass and being focused enough.
Physically it was very challenging having already done a longish - o on Wednesday. Also the terrain is very shattering and I wasn't strong enough for it. I couldn't run up the hills and a lot of walking was being involved.
I was the first GB girl though as it was only me and Hollie who did the whole 9.5km the others cut down. Beata F though did the whole 11.7km though so she won it by a huge margin!
Bowkersted, Satterthwaite, Breasty Haw, Bogle Crag, Grizedale and Scale Green
Technically I did quite well, made two errors however, one of a longish leg and another on a short leg, due to lazy orienteering and not following my compass and being focused enough.
Physically it was very challenging having already done a longish - o on Wednesday. Also the terrain is very shattering and I wasn't strong enough for it. I couldn't run up the hills and a lot of walking was being involved.
I was the first GB girl though as it was only me and Hollie who did the whole 9.5km the others cut down. Beata F though did the whole 11.7km though so she won it by a huge margin!
Running warm up/down 30:00 [3]
shoes: Twisters
15 minute warm up jog with Matt and Alice. Involved a steady climb up a hill and did a big of downhill jogging in terrain.
5 minutes doing drills by Steve Vernon.
10 minute warm down jog, did this loop thing twice.
5 minutes doing drills by Steve Vernon.
10 minute warm down jog, did this loop thing twice.
Saturday Nov 8, 2008 #
Running warm up/down 20:00 [2] 1.0 km (20:00 / km)
shoes: Walsh
GB JUNIOR SQUAD WEEKEND
Hollie led the warm up, it was quite tiring, bit too much for me! Good though.
Anne then led the drills and I added some in :)
Then did some stretches
Hollie led the warm up, it was quite tiring, bit too much for me! Good though.
Anne then led the drills and I added some in :)
Then did some stretches
Orienteering 2:00:00 [2] 4.1 km (29:16 / km)
shoes: Walsh
Morning Session - Dockney Parrock
Basic Technique Training
Started with a 1.6km line course. I didn't go that fast as we were told to follow the line exactly. Focusing on using techniques; visualising, compass, distance and height judgement.
Then moved onto a 2.5km compass only course. No line features on the map. Toni was shadowing me. I had little confidence and found it hard interpreting the hills. It was all very Swedish in my eyes which is why I found it quite difficult as lately back at home most events have been on easy areas with many track routes.
Basic Technique Training
Started with a 1.6km line course. I didn't go that fast as we were told to follow the line exactly. Focusing on using techniques; visualising, compass, distance and height judgement.
Then moved onto a 2.5km compass only course. No line features on the map. Toni was shadowing me. I had little confidence and found it hard interpreting the hills. It was all very Swedish in my eyes which is why I found it quite difficult as lately back at home most events have been on easy areas with many track routes.
Running warm up/down 25:00 [3] 4.0 km (6:15 / km)
shoes: Twisters
2km run to the area and 2km run back to car park
Orienteering 30:00 [3] 2.5 km (12:00 / km)
shoes: Twisters
Afternoon Session - High Dam
Paths and walls removed from the map. I did the course sooo well. I planned every leg, using my compass well and when I got near the control site I would say out loud, the control is going to be just there, and then id go over to the control area and the control would be where I'd said it would be. Was very confidence buliding. Also it was very Swedish again.
We then were meant to do a 1.6km sprint, and the girls decided to do head-to-head first leg stimulation. But getting into the control site I think we all got too carried away as someone just ran through a branch and didn't hold it for me so I got smacked in my nose :( Then had to return back.
Paths and walls removed from the map. I did the course sooo well. I planned every leg, using my compass well and when I got near the control site I would say out loud, the control is going to be just there, and then id go over to the control area and the control would be where I'd said it would be. Was very confidence buliding. Also it was very Swedish again.
We then were meant to do a 1.6km sprint, and the girls decided to do head-to-head first leg stimulation. But getting into the control site I think we all got too carried away as someone just ran through a branch and didn't hold it for me so I got smacked in my nose :( Then had to return back.
Running 20:00 [2]
10 minute warm up jog with Hollie.
Then did 10 minutes of running drills led by Steve Vernon
Then did 10 minutes of running drills led by Steve Vernon
Friday Nov 7, 2008 #
Event: GB Junior Squad Camp
Core 10:00 [3]
Early morning training :)
20 hip raises
20 different type hip raises
10 press ups
20 sit ups
20 squats
Plank, 50 seconds x 2
10 lunges
20 hip raises
20 different type hip raises
10 press ups
20 sit ups
20 squats
Plank, 50 seconds x 2
10 lunges
Note
This used to be my training diary but now it's for analysing maps etc.
Just uploaded my November Classic with my route and ideal route on there, so check it out if you want to :)
http://julia-omaps.blogspot.com
Just uploaded my November Classic with my route and ideal route on there, so check it out if you want to :)
http://julia-omaps.blogspot.com
Thursday Nov 6, 2008 #
Running warm up/down 12:00 [3] 2.0 km (6:00 / km)
shoes: Nike Flats
7 minute fast warm up to the gym the longer way
5 minute fast warm down back home
5 minute fast warm down back home
Gym hills 20:00 [5] 2.7 km (7:24 / km)
shoes: Nike Flats
Tredmill
4 x 3 minutes up
4 x 2 minutes normal
3 minutes -
Speed: 7km/hr
Distance: 345m
Gradient: 15%
Calories: 50
2 minutes -
Speed: 10km/hr
Distance: 333m
Calories: 33
= 20 minutes
= 332 calories
Worked really hard, my foot was soo painful, I couldn't run properly on it keep it flat, it sounds weird, but yea I was running funny and looked a bit funny.
Went to work in the evening, on my feet for three hours, was still finding it hard to walk.
Had the pain for two days but it wasn't really painful, could just feel it there.
& yes I have been wearing suitable footwear!!
4 x 3 minutes up
4 x 2 minutes normal
3 minutes -
Speed: 7km/hr
Distance: 345m
Gradient: 15%
Calories: 50
2 minutes -
Speed: 10km/hr
Distance: 333m
Calories: 33
= 20 minutes
= 332 calories
Worked really hard, my foot was soo painful, I couldn't run properly on it keep it flat, it sounds weird, but yea I was running funny and looked a bit funny.
Went to work in the evening, on my feet for three hours, was still finding it hard to walk.
Had the pain for two days but it wasn't really painful, could just feel it there.
& yes I have been wearing suitable footwear!!
Weights 10:00 [3]
shoes: Nike Flats
Shoulder Press
7kg
3 x 10
Adductor
11kg
4 x 10
Leg Press
45kg
10 reps
Leg Press
17kg
30 reps
7kg
3 x 10
Adductor
11kg
4 x 10
Leg Press
45kg
10 reps
Leg Press
17kg
30 reps
Core 10:00 [2]
20 sit ups
20 hip raises
10 press ups
20 lunges
20 squats
Shoulder exercises holding a position for 30 seconds and doing it four times, its really hard!
20 hip raises
10 press ups
20 lunges
20 squats
Shoulder exercises holding a position for 30 seconds and doing it four times, its really hard!
Wednesday Nov 5, 2008 #
Running warm up/down 10:00 [1]
shoes: Walsh
5 minute warm up inlcuding jog, drills and stretches
5 minute warm down jog
5 minute warm down jog
Orienteering race 59:00 [5] 8.8 km (6:42 / km) +100m 6:21 / km
shoes: Walsh
Hawley & Hornley (British Schools Area)
Army Event - A course (brown)
I thought I ran well, physically I was feeling fine from the night before which was surprising.
My navigation was once again good in terms of attack points and compass work, i spiked many of the controls. Only one mistake, i got confused by all the thickets and tracks not mapped so yeaaaa.
Had some interesting route choice on some legs. I didn't pick the best one on most of them.
It was good though :)
Army Event - A course (brown)
I thought I ran well, physically I was feeling fine from the night before which was surprising.
My navigation was once again good in terms of attack points and compass work, i spiked many of the controls. Only one mistake, i got confused by all the thickets and tracks not mapped so yeaaaa.
Had some interesting route choice on some legs. I didn't pick the best one on most of them.
It was good though :)
Tuesday Nov 4, 2008 #
Running warm up/down 30:00 [3] 5.0 km (6:00 / km)
20 minute warm up including fast jog, 3 strides, drills and stretches.
10 minute warm down jog
10 minute warm down jog
Running intervals 45:00 [5] 7.0 km (6:26 / km)
shoes: Spikes
Surface: Grass
1 x 2000m
3 x 1000m
1 x 800m
3 x 400m
it was a tough session, my legs were feeling really bad; stiff, heavy, painful
i just kept on pushing through the session though making myself stay up infront of the group. we did the session good and fast.
1 x 2000m
3 x 1000m
1 x 800m
3 x 400m
it was a tough session, my legs were feeling really bad; stiff, heavy, painful
i just kept on pushing through the session though making myself stay up infront of the group. we did the session good and fast.
Core 10:00 [2]
20 sit ups
10 press ups
20 tummy things
20 hip raises
10 press ups
20 tummy things
20 hip raises
Monday Nov 3, 2008 #
Note
Rest Day
Feeling pretty tired after the hard week I've had. Going to let my body refresh today ready for another hardish week :)
Feeling pretty tired after the hard week I've had. Going to let my body refresh today ready for another hardish week :)
Sunday Nov 2, 2008 #
Event: SOC November Classic
Running warm up/down 45:00 [2] 3.2 km (14:04 / km)
shoes: Walsh
1.8km 25 minute warm up jog to the start including drills and stretches
1.4km 20 minute warm down jog back to the car park
1.4km 20 minute warm down jog back to the car park
Orienteering race 1:00:00 [5] 8.9 km (6:44 / km) +115m 6:20 / km
shoes: Walsh
November Classic
Course 3 - W21L
2nd
Winner - Beata Falk, 8 minute lead
I had a good and bad race. I'll begin with negatives. My first mistake which cost me time was at control 3. I got to the control area perfectly, but once leaving my attack point to find the control I just ran around not knowing what to do and just running. Once stopping to relocate I found the control fine.
Next two mistakes were causes by my terrible route choice options. The first was at control 6, I picked the best route choice, but didn't do it. Ended up getting stuck in some major marsh which you had to hop across literally! I lost soooo much time, I was cursing pretty loudly.
Then control 10, I ran from control 9 with my map folded over number 10 so I had no idea what I was doing and didn't plan the leg. Once running out of the control I realised I needed to go the opposite way, I then started running back on myself, but then chose a different route, the best one, but my then I'd lost again soooo much time doing all that faffing about.
Now the good points. I had attack points to every control and my bearings were aaamazing. Also physically I felt great even though I've had a pretty tough week
Course 3 - W21L
2nd
Winner - Beata Falk, 8 minute lead
I had a good and bad race. I'll begin with negatives. My first mistake which cost me time was at control 3. I got to the control area perfectly, but once leaving my attack point to find the control I just ran around not knowing what to do and just running. Once stopping to relocate I found the control fine.
Next two mistakes were causes by my terrible route choice options. The first was at control 6, I picked the best route choice, but didn't do it. Ended up getting stuck in some major marsh which you had to hop across literally! I lost soooo much time, I was cursing pretty loudly.
Then control 10, I ran from control 9 with my map folded over number 10 so I had no idea what I was doing and didn't plan the leg. Once running out of the control I realised I needed to go the opposite way, I then started running back on myself, but then chose a different route, the best one, but my then I'd lost again soooo much time doing all that faffing about.
Now the good points. I had attack points to every control and my bearings were aaamazing. Also physically I felt great even though I've had a pretty tough week
Saturday Nov 1, 2008 #
Running warm up/down 20:00 [2]
shoes: Walsh
15 minute warm up jog with James and then some drills led by Peter. Then some weird game which I walked away from!!
5 minute warm down back to the mini bus
5 minute warm down back to the mini bus
Orienteering 2:00:00 [3] 10.8 km (11:07 / km)
shoes: Walsh
Some technique training with East Mids + Ralph
Control Pick exercise - 2.6km
Head to head against Jenny, opposite ways around the course.
Attack Points exercise - 2.2km
Attack Points 2 exercise - 2km
Odds and Evens relay - 4km
Did 6 controls all the long legs, plus the start/finish was on top of a hill so got some hill reps kind of added in!!
Control Pick exercise - 2.6km
Head to head against Jenny, opposite ways around the course.
Attack Points exercise - 2.2km
Attack Points 2 exercise - 2km
Odds and Evens relay - 4km
Did 6 controls all the long legs, plus the start/finish was on top of a hill so got some hill reps kind of added in!!
Swimming 1:00:00 [1]
Did some swimming againt some rapids with Fiona + Jenny and with the boys. Pretty fun, also some handstands ;)