Training Log Archive: mm-haIn the 7 days ending May 25, 2009:
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Monday May 25, 2009 #
Note
(rest day)
Well earned rest day after the last 4 days...
Bike (Commute) 39:30 [1] 11.5 km (3:26 / km)
Just a little bit of slow biking on my way to work and back. Slow biking help loosen the stiff legs, but no strength at all to go any faster or go uphill...
Sunday May 24, 2009 #
Orienteering Competion race 38:21 [3] *** 4.2 km (9:08 / km) +50m 8:37 / km
spiked:7/9c shoes: Icebug Spirit OLX
24h-Relay, 4. Run, SEN5, 2:50
LL 3,3km, 50hm
In the middle of the night after a short hour or something of sleep. But for once just had to run an "easy" course, not "difficult" one. A lot of running around on paths, but still a little bit through the forest. Running speed was like in the first and third run - hadn't expected this in the middle of the night.
But was so confused before the start that I forgot my Garmin. So no route for this one.
Two small mistakes:
- a bit unsure near the control two the first, came too far left first. 30s.
- took a forest aisle to early to 7 and had to cross through the thicket to the control. 45s.
LL 3,3km, 50hm
In the middle of the night after a short hour or something of sleep. But for once just had to run an "easy" course, not "difficult" one. A lot of running around on paths, but still a little bit through the forest. Running speed was like in the first and third run - hadn't expected this in the middle of the night.
But was so confused before the start that I forgot my Garmin. So no route for this one.
Two small mistakes:
- a bit unsure near the control two the first, came too far left first. 30s.
- took a forest aisle to early to 7 and had to cross through the thicket to the control. 45s.
Orienteering Competion race 55:35 [3] *** 5.45 km (10:12 / km) +80m 9:30 / km
spiked:9/11c shoes: Icebug Spirit OLX
24h-Relay, 5. run, SDN2, 7:22
LL 4,4km, 80hm
(without heart rate, because the batterie of the Garmin was already low and I wanted to save the energy to get a whole track)
Last run for me. Felt like hell before the run. Hadn't eaten anything after run in the night and now felt low on energy, but also nauseated and didn't really want to eat anything before the run. Forced down a few cookies and prayed that it'll be enough to last through the run.
Waited longer for the runner before me than expected and then realized that it now would be a narrow thing if the runner after me could finish another course (we had one short easy left for her). So I knew that I hadn't any time to waste and had to fight, no matter how I felt. And I tried...
But in the first part of the course, there just wasn't any energy in my legs and I still felt nauseated, so whenever I tried to push to hard I had to back down because of my stomach. Thank god this god better during the run. In the end the speed got better, but in the beginning I lost some time compared to the other runs in the last 24h hours. But I managed to gain a bit of that back on the last legs and gave our next runner a real chance to finish another course with 41:30 left for a short easy night. And she managed with 4 minutes to spare...
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: Allright.
To 2: Came far to far left and lost at least 45s.
To 3: Orienteering allright, but very slow thicket climbing. Should have gone south of the line, but didn't see that.
To 4: Just straight and spiked the control.
To 5: Spiked again.
To 6: This time I saw the route with less thicket. Good.
To 7,8: OK
To 9: Slow, bad runability. Maybe taking the path would have been faster.
To 10,11: Just running as fast as possible.
LL 4,4km, 80hm
(without heart rate, because the batterie of the Garmin was already low and I wanted to save the energy to get a whole track)
Last run for me. Felt like hell before the run. Hadn't eaten anything after run in the night and now felt low on energy, but also nauseated and didn't really want to eat anything before the run. Forced down a few cookies and prayed that it'll be enough to last through the run.
Waited longer for the runner before me than expected and then realized that it now would be a narrow thing if the runner after me could finish another course (we had one short easy left for her). So I knew that I hadn't any time to waste and had to fight, no matter how I felt. And I tried...
But in the first part of the course, there just wasn't any energy in my legs and I still felt nauseated, so whenever I tried to push to hard I had to back down because of my stomach. Thank god this god better during the run. In the end the speed got better, but in the beginning I lost some time compared to the other runs in the last 24h hours. But I managed to gain a bit of that back on the last legs and gave our next runner a real chance to finish another course with 41:30 left for a short easy night. And she managed with 4 minutes to spare...
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: Allright.
To 2: Came far to far left and lost at least 45s.
To 3: Orienteering allright, but very slow thicket climbing. Should have gone south of the line, but didn't see that.
To 4: Just straight and spiked the control.
To 5: Spiked again.
To 6: This time I saw the route with less thicket. Good.
To 7,8: OK
To 9: Slow, bad runability. Maybe taking the path would have been faster.
To 10,11: Just running as fast as possible.
Note
Nice orienteering weekend. 8 runs, more than 6 hours and 40kms of orienteering in 66h hours - now I'm really tired and happy that it's over. And already looking forward to the next one...
Saturday May 23, 2009 #
Orienteering Competion race 56:45 *** 6.2 km (9:09 / km) +110m 8:24 / km
ahr:153 max:175 spiked:10/12c shoes: Icebug Spirit OLX
24h-Relay, first run, SD1 (short difficult)
LL 5,3km, 70hm
First run of the 24h-relay. Felt better than feared after the two fast sprints yesterday. Started with good running, slowed down during the uphills because there will be 4 more runs in the next 24h. But managed to run a lot and with good speed through the forest. Satisfied with the running part of this race.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comment:
To 1: First 300m from the change over to the map tent, where I got the map and then a long leg to the first control. More then 1km and 10 min to the first control. But found everything as planned and used the time to plan ahead. Maybe could have gone a bit more direct, but already heard from others that the runability at this part is very bad with deep swamp before my run. So I think the longer route is the better.
To 2,3: Everything as planned.
To 4: A bit slow in the last part before the control because runability was bad and I checked my compass bearing much too often.
To 5: Orienteering OK, but walked all the way uphill. Will need the power later.
To 6: Allright until the last meters. Then I stood in the forest part in the middle of the thicket which looked in reality a bit like a clearing and looked around for the control for about 30s before I realized that I had to run a few meters further.
To 7,8,9,10,11: Spiked them all.
To 12: 15s hesitation before the last control. The small stone pit behind the control was surrounded by the same flags than the way from the last control to the finish. So when I arrived at this flags I hesitated a bit because I confused them with the way between the last control and the finish.
LL 5,3km, 70hm
First run of the 24h-relay. Felt better than feared after the two fast sprints yesterday. Started with good running, slowed down during the uphills because there will be 4 more runs in the next 24h. But managed to run a lot and with good speed through the forest. Satisfied with the running part of this race.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comment:
To 1: First 300m from the change over to the map tent, where I got the map and then a long leg to the first control. More then 1km and 10 min to the first control. But found everything as planned and used the time to plan ahead. Maybe could have gone a bit more direct, but already heard from others that the runability at this part is very bad with deep swamp before my run. So I think the longer route is the better.
To 2,3: Everything as planned.
To 4: A bit slow in the last part before the control because runability was bad and I checked my compass bearing much too often.
To 5: Orienteering OK, but walked all the way uphill. Will need the power later.
To 6: Allright until the last meters. Then I stood in the forest part in the middle of the thicket which looked in reality a bit like a clearing and looked around for the control for about 30s before I realized that I had to run a few meters further.
To 7,8,9,10,11: Spiked them all.
To 12: 15s hesitation before the last control. The small stone pit behind the control was surrounded by the same flags than the way from the last control to the finish. So when I arrived at this flags I hesitated a bit because I confused them with the way between the last control and the finish.
Orienteering Competion race 1:01:45 **** 6.18 km (10:00 / km) +120m 9:06 / km
ahr:152 max:169 spiked:11/14c shoes: Icebug Spirit OLX
24h-Relay, second run, SD2, 16:15
LL 5,2km, 80hm
Second run. Legs a bit tired from the first one, but still OK. A lot of running through the thicket in the first half of the course, that's why I was so slow.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: Ran a bit to far and then back in the thicket. 15s lost.
To 2: Spiked. But already knew the control from the first run.
To 3: Spiked.
To 4: Ran along the fence and then along the clearing, but got a bit confused there when a saw the path and it seemed to go in another direction than expected. Was a bit unsure there first, but then understood the map and found the control. 30s.
To 5: A bit slow in the end and first looked a bit to high. 20s.
To 6: Spiked.
To 7.8: Spiked the controls, but a lot of slow running through the thicket.
To 9: Allright.
To 10: Orienteering OK, but don't know why I was so slow.
The rest was perfect.
LL 5,2km, 80hm
Second run. Legs a bit tired from the first one, but still OK. A lot of running through the thicket in the first half of the course, that's why I was so slow.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: Ran a bit to far and then back in the thicket. 15s lost.
To 2: Spiked. But already knew the control from the first run.
To 3: Spiked.
To 4: Ran along the fence and then along the clearing, but got a bit confused there when a saw the path and it seemed to go in another direction than expected. Was a bit unsure there first, but then understood the map and found the control. 30s.
To 5: A bit slow in the end and first looked a bit to high. 20s.
To 6: Spiked.
To 7.8: Spiked the controls, but a lot of slow running through the thicket.
To 9: Allright.
To 10: Orienteering OK, but don't know why I was so slow.
The rest was perfect.
Orienteering Competion race 56:09 *** 6.15 km (9:08 / km) +120m 8:19 / km
ahr:156 max:171 spiked:9/12c shoes: Icebug Spirit OLX
24h-Relay, 3. Run, SDN3, 21:00
LL 4,7km, 80hm
Third run, first night run for our team. At the beginning there was enough light to not need the lamp at all, soon it was necessary for card reading and after 3 or 4 controls it started to be a real night O. Running was still good, felt better than on the second run, maybe because it was cooler now.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comment:
To 1: A bit unsure in the fine orienteering, the last part in the thicket took me more than 90s, but was also very very bad to move there. But should have been at least 30s faster.
2-5: All good.
To 6: First mistook a new path from other runners for the path I was searching and went a little in the wrong direction and back again. 1 min lost. Also slow in the end near the control, because the vegetation was a bit vague.
To 7: Allright.
To 8: Unsure near the control. Maybe 30s lost.
The rest was easy and perfect.
LL 4,7km, 80hm
Third run, first night run for our team. At the beginning there was enough light to not need the lamp at all, soon it was necessary for card reading and after 3 or 4 controls it started to be a real night O. Running was still good, felt better than on the second run, maybe because it was cooler now.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comment:
To 1: A bit unsure in the fine orienteering, the last part in the thicket took me more than 90s, but was also very very bad to move there. But should have been at least 30s faster.
2-5: All good.
To 6: First mistook a new path from other runners for the path I was searching and went a little in the wrong direction and back again. 1 min lost. Also slow in the end near the control, because the vegetation was a bit vague.
To 7: Allright.
To 8: Unsure near the control. Maybe 30s lost.
The rest was easy and perfect.
Friday May 22, 2009 #
Orienteering Competion race 26:40 *** 3.72 km (7:10 / km)
ahr:163 max:178 spiked:15/19c shoes: Adidas Trail Response
IDHM Relay, Leg 2
LL 2,5km
Felt good physically. Running speed was good, but still a few unnecessary walks.
Orienteering was allright or good most of the course, was one step ahead on the map most of the course. But one really big mistake.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: Maybe could have saved a few seconds with running along the buildings to the bridge instead of down along the river and then up the stairs.
To 2: Spiked.
To 3: Was a bit unsure cause I didn't know if it was allowed to run through the gardens around the mini-lakes, but there already was a path from the other people. Stopped a few seconds to think there, but then took the direct way. Now - looking at the map at home and with time - I see that it's olive green and of course forbidden.
To 4: Had planned the route on the long part to 1 and spiked the control. Also used this long leg to plan ahead the rest of the course.
To 5: Spiked.
To 6: Biggest mistake of this run. Ran in the direction of the control (stone). Saw some big stony thing with no control on the top, got down to the bottom, still no control. Wondered. Realized that I wasn't at a stone, but at the small rock face west of the control. Then found the control perfect. 1 min. lost.
To 7: Ran in the right direction, saw a control, thought: too soon, but checked the code and it was mine. Lucky.
To 8: Saw the control from 7, so very easy.
To 9: A bit slow, confused directions a bit in the beginning. Could have been 20s faster.
To 10: Easy and fast.
To 11: Also easy and fast. Don't know if the route over the other bridge is shorter, but I think there the same.
To 12: Lost 5s at the fence cause I didn't see the passage first.
Rest was perfect.
LL 2,5km
Felt good physically. Running speed was good, but still a few unnecessary walks.
Orienteering was allright or good most of the course, was one step ahead on the map most of the course. But one really big mistake.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: Maybe could have saved a few seconds with running along the buildings to the bridge instead of down along the river and then up the stairs.
To 2: Spiked.
To 3: Was a bit unsure cause I didn't know if it was allowed to run through the gardens around the mini-lakes, but there already was a path from the other people. Stopped a few seconds to think there, but then took the direct way. Now - looking at the map at home and with time - I see that it's olive green and of course forbidden.
To 4: Had planned the route on the long part to 1 and spiked the control. Also used this long leg to plan ahead the rest of the course.
To 5: Spiked.
To 6: Biggest mistake of this run. Ran in the direction of the control (stone). Saw some big stony thing with no control on the top, got down to the bottom, still no control. Wondered. Realized that I wasn't at a stone, but at the small rock face west of the control. Then found the control perfect. 1 min. lost.
To 7: Ran in the right direction, saw a control, thought: too soon, but checked the code and it was mine. Lucky.
To 8: Saw the control from 7, so very easy.
To 9: A bit slow, confused directions a bit in the beginning. Could have been 20s faster.
To 10: Easy and fast.
To 11: Also easy and fast. Don't know if the route over the other bridge is shorter, but I think there the same.
To 12: Lost 5s at the fence cause I didn't see the passage first.
Rest was perfect.
Orienteering Competion race 25:47 *** 3.8 km (6:47 / km)
ahr:166 max:179 spiked:17/19c shoes: Adidas Trail Response
IDHM Relay, Leg 5
LL 2,5km
We where at the second place before my second run, so I had to run fast and try not to lose too much time to the runner of the third team. Even managed to not get caught.
Running speed was good, orienteering also. Had a near perfect run without unnecessary hesitation and just 2 very small mistakes.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comment:
Near perfect run except for 2 controls:
To 11: Lost maybe 5s cause I first started to run in the other direction and then decided my way is the faster.
To 17: Maybe 10s lost because I first didn't realize that the control is on the top of the embankment.
LL 2,5km
We where at the second place before my second run, so I had to run fast and try not to lose too much time to the runner of the third team. Even managed to not get caught.
Running speed was good, orienteering also. Had a near perfect run without unnecessary hesitation and just 2 very small mistakes.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comment:
Near perfect run except for 2 controls:
To 11: Lost maybe 5s cause I first started to run in the other direction and then decided my way is the faster.
To 17: Maybe 10s lost because I first didn't realize that the control is on the top of the embankment.
Thursday May 21, 2009 #
Orienteering Competion race 47:21 **** 5.1 km (9:17 / km) +80m 8:37 / km
ahr:159 max:177 spiked:10/11c shoes: Icebug Spirit OLX
IDHM, Pokal A
LL 4,5km, 80hm
The beginning of a long and hard competition weekend: first the IDHM Einzel, then tomorrow a relay where everyone has to run two short sprint legs. Then on saturday/sunday the 24h-relay with another 4 or 5 runs.
Wasn't really sure if I was up to all that and how it would feel, with all that missing training. So I decided to take the first competition as a warm up and didn't race full speed because the race did not count anything for me (especially after missing my start time and starting 66 min. late due to lots of traffic jams and bad planning).
The first two controls where physically very slow, after that I felt better. In the end I got caught by two friends who ran the same course and tried not to loose them again, so the finish was very fast.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: spiked, but was a bit slow
to 2: orienteering perfect again, but walked most of the way uphill, so it was easy
to 3: maybe a bit too far left and down, but nearly perfect and without any hesitations
to 4: spiked it again, but was a very easy control
to 5,6: just followed the compass and hit the controls without problems. But very bad runability through the forest to this controls
to 7: Again no problem, used the fence and then the stance for fine orienteering
to 8: Was a little bit afraid of this control because all those forest aisles looked exactly the same. But used the fence on the other side of the path as attackpoint and from there on compass bearing and a good look around and again hit the control. But should maybe have the taken the more direct route through the thicket?
to 9: Only real mistake of the day. Knew exactly where I was when I crossed the path and the embankments but didn't get far enough down the slope afterwards cause there was a lot of open land and green around the stream and I thought this was the yellow part of the stream. So I looked for the stream in the middle of the slope in the beginning. Don't know why I didn't realize that water always should be in the deepest part and not in the middle of a slope - silly. About 1 min. lost.
That was where the other two caught me.
to 10, 11: Easy. Fast running with the others.
LL 4,5km, 80hm
The beginning of a long and hard competition weekend: first the IDHM Einzel, then tomorrow a relay where everyone has to run two short sprint legs. Then on saturday/sunday the 24h-relay with another 4 or 5 runs.
Wasn't really sure if I was up to all that and how it would feel, with all that missing training. So I decided to take the first competition as a warm up and didn't race full speed because the race did not count anything for me (especially after missing my start time and starting 66 min. late due to lots of traffic jams and bad planning).
The first two controls where physically very slow, after that I felt better. In the end I got caught by two friends who ran the same course and tried not to loose them again, so the finish was very fast.
Map:
http://bilder.m-ha.de/doma/index.php?user=Meike
Comments:
To 1: spiked, but was a bit slow
to 2: orienteering perfect again, but walked most of the way uphill, so it was easy
to 3: maybe a bit too far left and down, but nearly perfect and without any hesitations
to 4: spiked it again, but was a very easy control
to 5,6: just followed the compass and hit the controls without problems. But very bad runability through the forest to this controls
to 7: Again no problem, used the fence and then the stance for fine orienteering
to 8: Was a little bit afraid of this control because all those forest aisles looked exactly the same. But used the fence on the other side of the path as attackpoint and from there on compass bearing and a good look around and again hit the control. But should maybe have the taken the more direct route through the thicket?
to 9: Only real mistake of the day. Knew exactly where I was when I crossed the path and the embankments but didn't get far enough down the slope afterwards cause there was a lot of open land and green around the stream and I thought this was the yellow part of the stream. So I looked for the stream in the middle of the slope in the beginning. Don't know why I didn't realize that water always should be in the deepest part and not in the middle of a slope - silly. About 1 min. lost.
That was where the other two caught me.
to 10, 11: Easy. Fast running with the others.
Wednesday May 20, 2009 #
Bike (Commute) 38:43 [1] 11.1 km (3:29 / km)
Tuesday May 19, 2009 #
Bike (Commute) 1:12:23 [1] 20.7 km (3:30 / km)
Orienteering training 57:57 *** 6.75 km (8:35 / km)
ahr:141 max:167 spiked:14/20c
Uni-OL-Training.
Score-O in Rüpurr. Started OK, but slow, felt not good physically - maybe because it was the first hot day again in a while. After 3 or 4 controls had a real blackout and some controls were I orienteered like a silly beginner and was really unmotivated. After about 20 or 25 minutes of unmotivated strolling around and not beeing able to concentrate I put myself together again and managed at least the orienteering part well. The running was another thing: needed lots of walking breaks and felt really slow in between - but seems like I was faster than I thought on the running parts...
Score-O in Rüpurr. Started OK, but slow, felt not good physically - maybe because it was the first hot day again in a while. After 3 or 4 controls had a real blackout and some controls were I orienteered like a silly beginner and was really unmotivated. After about 20 or 25 minutes of unmotivated strolling around and not beeing able to concentrate I put myself together again and managed at least the orienteering part well. The running was another thing: needed lots of walking breaks and felt really slow in between - but seems like I was faster than I thought on the running parts...