Training Archive: ndobbsIn the 31 days ending 2008-07-31:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | |||||||||||||||||||||||||
Sunday Jul 27 | ||
| running 1:47:00 [2] 16.8 km (6:22 / km) | |
| ahr:128 max:148 | ||
| Long tourist run, Warsaw
decided to go through the old town, new town, around the citadel (6 pullups) then to the river from the start of the woods north. Discovered part of my usual route populated by a host of naked men, strange. back the same way, hot tired dehydrated nice | ||
| Note | |
| After the drinking phase, now the fun phase... until the end of august the goal is have fun.
Between Friday's party and the WOC banquet I probably had more o drink than in the preceding 6 months. I had the option of running a 10km race yesterday but decided it wouldn't be fun :) Spent yesterday and today packing boxes and cleaning the flat. Moving out tomorrow. | ||
| Note | |
| bought some Danone "yoghurt" yesterday. It was on special offer, substantially cheaper than the other yoghurt in the wee shop I was in.
I looked at the nutritional information, as I'm a suspicious character. When buying it I saw it was 2.3% fat, which although low is not disgracious. It seemed like a good deal. This evening I checked it again as something didn't click. Protein was only 2.6%. Normal yoghurt/milk etc should be over 3%, even when diluted with fruit. Ingredients were in Polish.... serwatka otworzona was second on the list. Turns out they're using *whey* to make yoghurt. Plus 13.4% sugar and some flavourings to make the illiterate come back for more. Scam! | ||
| C • Cheating B'tards 1 | ||
Thursday Jul 24 | ||
| running 43:00 [1] 6.5 km (6:37 / km) | |
| jog nad wisle with Natalia. Caught in a thunderstorm on the way back :) | ||
Wednesday Jul 23 | ||
| trail run 2:12:21 [3] 22.2 km (5:58 / km) | |
| ahr:144 | ||
| running north along the vistula, then went into las bielanski for the first time. nice extension to the run... lots of forest trails... if i'd discovered this a long time ago i might have trained more...
longest non-orienteering running training i've done since february at least, maybe since last summer | ||
| Note | |
| ok, feb 22 i ran 2:18 in Corsica... less distance but with lots of climb.
long run once every three weeks minimum next year? | ||
Tuesday Jul 22 | ||
| running 44:00 [1] 6.9 km (6:23 / km) | |
| ahr:120 rhr:43 | ||
| easy run in warsaw. ran at 6pm having only eaten a few slices of bread and banana chips earlier in the day. guh.
| ||
| Note | |
| watching wc results on oringenlive
reckon on a good day i could have run 17 flat, which would be top 60, just. looking forward to seeing the map! Nice to see TG has recovered enough to come third. Wow, map looks fun! Thanks to MatsT for posting it and his route. | ||
Monday Jul 21 | ||
| Note | |
| A short night's sleep and a hangover-free trip to Warsaw.
Reasonably happy with the week's running. I made a couple too many mistakes in the Long and middle, but in the middle I was really orienteering well for lots of the race and have finally reached striking distance of qualifying for Finals. My Sprint race was close to perfection... just not fast enough! Given I did no orienteering over the winter and was only learning to read a map again in April/May when I was still physically weak, I did as good as could be reasonably expected. Going to get faster and stronger this coming year and learn to orienteer at a slightly higher intensity too. By Norway I'll be making Finals................... | ||
Sunday Jul 20 | ||
| running warm up/down 15:00 [1] | |
| warm
dunked my head under the cold shower a couple of times while waiting. definitely a good idea. just jogged a couple of minutes after the race. tired and too hot. | ||
| orienteering race 1:09:54 [4] 8.5 km (8:13 / km) +350m 6:49 / km | |
| WOC Relay 2008
Olsana, Czech Republic. Patrick came in before Jamie (just), so we didn't get lapped this year. The race wasn't much fun in the first half. For some strange reason I started enjoying it more during the big climb on the long leg, not normally my favourite part of a race. I guess I was still going well at that point. Saw the Serb and Croat runners at this point and they had about a 10 minute lead at this point (one loop ahead) so it didn't look like I was going to catch them. Probably made 4 or 5 minutes of mistakes total including a couple of dodgy routes, but not unhappy with my run. I didn't kill myself in the first half because Andrew had problems with dehydration and there was only one drinks control 46 minutes into the race for me... except there were only cups left -- well this isn't exactly true. There were lots of used and broken cups around, one cup with orange liquid and a big fly that wasn't particularly appetising and one cup with water and some forest material in it. I went for that one, taking just a couple of sips and trying to filter out the gunk. Great. I was suffering towards the end and orienteered badly to controls 23 and 24. Paused on the run-in for the British anthem, cost me 25 seconds. Was completely unaware of the helicopter and Thierry's problems until after the race. Awful luck. How many times has he gone for a run in the forest without swallowing a bee? After the perfs of Gonon and Damien they were definitely en route to gold... so sad. | ||
| Note | |
| Actually only counted three and a bit minutes of mistakes, but I also lost time on not being agressive enough and sharp enough...
On the first leg Andrew got badly dehydrated and had to really battle the second half of the course. | ||
Saturday Jul 19 | ||
| running 13:00 [1] 2.3 km (5:39 / km) | |
| ahr:130 | ||
| jog with patrick. thenn stretched. calf massage in the evening, thanks Mari :) | ||
Friday Jul 18 | ||
| running 15:36 [3] 2.3 km (6:47 / km) | |
| ahr:127 | ||
| pre-stretching jog pre-lunch... | ||
Thursday Jul 17 | ||
| orienteering race 32:16 [5] *** 4.8 km (6:43 / km) +140m 5:52 / km | |
| spiked:12/18c | ||
| WOC Middle Qualifier, Heat C
Cokoladka, Czech Rep. Counted 2:28 of mistakes/hesitations, 2:40 from qualifying, 7 minutes down on Thierry... room for improvement. First control, didn't go to my attacpoint because I wanted to run up a ride that had a few too many blueberry bushed in it... started drifting onto the vague slope and got really nervous. Slighlty off-line but got the control OK in the end, 20s lost. 2,3,4,5 good but losing time on running speed despite pushing...2:20 lost on 10:40. 6,7 lost maybe 25s combined over almost 3mins, hesitations and possibly the wrong route to 6, 7 I took really nicely except leaving 6 I dropped to tthe path too sharply losing 5-10 seconds... 8 good, in hindsight should perhaps have gone to the further ride for better runnability, but no pbs. 9 lost 10 seconds, short green leg, run most of the way, then stopped, looked around while standing still, spotted it once I crouched... 11 lost 5 seconds to hesitation 12 fine 13 big mistake! head went silly and didn't have an attack point/plan for getting the control. just knew it was a patch of yellow tucked into some green at the end of some white forest... went too far following the estonian who started two minutes after me. stupid stupid stupid we relocated reasonably fast, but 1:20 lost. GAHHHH 14,15 fine, 19s down on 1:58 running 16 was through the green, seemed further than it was... so I hesitated a little, losing 8 seconds maybe :) 17,18, & run-in was a sprint finish... destroyed myself! Lost 23 seconds over 3:27 running just on running speed... first bit was uphill Reasonably happy with my run. Would have been V happy without the stupid mistake on the 13th... Seemed to be orienteering at least as well as some of the people who qualified... need to learn to run a LOT faster though... Estonian overtook me leaving the 5th as I hesitated over route-choice... I punched 6,7,8,9,10 before him... he was ahead for the rest, visible for 12, bits of 13,14, 16 (he went too far left before correcting), some of 17... and he narrowly missed qualification. Within 2 years I will qualify for a Final! | ||
| forest run warm up/down 20:00 [2] | |
Wednesday Jul 16 | ||
| running 15:00 [1] 2.3 km (6:31 / km) | |
| Jog before stretching before lunch. Massage from Mari in the evening. Helped loosen up some muscles which were a little tight.
| ||
Tuesday Jul 15 | ||
| Note | |
| oops | ||
| running warm up/down 20:00 [1] | |
| orienteering race 1:20:45 [5] *** 10.9 km (7:24 / km) +410m 6:14 / km | |
| spiked:15/21c | ||
| WOC Long Qualifier, Heat A
Olsana, Czech Rep 6:20 mistakes, 10 mins from qualifying, 19 down on Mats Troeng. Not happy with this race. Started fine if not fast enough. Hills. Then the 4th control I blew any chance I had, losing 2 minutes on a crag in a steep slope. Stupid stupid stupid. Maybe lost 10 seconds on 6, but was generally going ok until leaving the 11th... e.g. 8-11 I ran for 17:30 and was 2:40, approximately qualifying pace - it helped there wasn't a big hill here... Mats Troeng distracted me by taking a bad exit from 11, so I did likewise... he was long gone, but overtaking a romanian my mind just went off with the fairies, perhaps I was pushing a little too hard lost 2 minutes on 12, 20s on 14, 50s on 15 but deserved to lose more, orienteering like a boar with a bottle up its rear then wrapped it up with a minute mistake on the second last... again stupidity more than anything else. Really pissed when I heard I was something like 14th when I finished, thinking without a couple of the bigger mistakes I might have been in with a chance of qualifying, but it turns out 15th ran just over 70, 16th over 73... strange heat. I need way more speed and strength to do this well. | ||
Monday Jul 14 | ||
| orienteering 45:00 [2] | |
| Long Model.
Took it easy, just loosening up the legs after yesterday and checking out the mapping style/quality. pretty good. Forest was reasonably rough in places, so it won't be pure track running... bumpy underfoot, brashings, cut branches, tightly-planted trees... open areas are quite rough with long grass/brambles/nettles and remains of harvested trees... but some of the white forest is beautifully smooth with excellent visibility. It'll be tough running at high speed tomorrow. | ||
Sunday Jul 13 | ||
| running warm up/down 20:00 [3] | |
| pre-race. light jogging for fifteen minutes, then some exercises.
Dunked my head under the cold tap, finished preparing, back under the cold tap until my head was no longer overly hot and off I went. | ||
| orienteering race 12:19 [5] *** 2.9 km (4:15 / km) | |
| spiked:15/17c | ||
| WOC 2008
Sprint Qualification Heat C Prostejov The bad: - I didn't qualify, no great surprise, but still a disappointment; - One sub-optimal route choice to the 1st control, plus a tiny wobble - 5 seconds lost; - Third control hesitated or didn't run as fast or moothly as I should - 5 seconds; - Slightly slow on the sixth control, 1 or 2sec over 30; - hesitated on the 15th when I was surprised by a hedge being much skimpier than drawn - 4 seconds - Running speed: seem to be losing 7-8 seconds on every minute. Heart wasn't exploding by the end so I guess I should have been pushing that little bit harder. The Good: - No major mistake. Couldn't have hoped to run a better technical race; - Only hesitated twice; ran smoothly, always knowing my control exit and spotting bushes etc in the line of the next control before coming in to punch. - Managed to keep up the pace (albeit too slow) all the way. - Got the long route choice to 4 perfectly. It wasn't too difficult, but many didn't. - My best race in a long while. - A bit of speed training and qualification will be possible in the future. | ||
Saturday Jul 12 | ||
| orienteering 11:30 [1] 2 km (5:45 / km) | |
| sprint model | ||
| running 30:30 [3] 5 km (6:06 / km) | |
| to and from model with patrick & mari, also a couple of strides etc in the park. Andrew joined us for the return leg. | ||
Thursday Jul 10 | ||
| Event: WOC 2008 | ||
| running 1:05:00 [2] 11.35 km (5:44 / km) | |
| ahr:140 max:178 | ||
| Fartlek nad Wisle
mostly slowish with some fast and v fast bits. Got v scared when I saw the temp for Saturday... 30°... but it seems like it'll be showery and not too too hot next week. Better for us than for spetators. | ||
Tuesday Jul 8 | ||
| orienteering 41:00 [3] 5.8 km (7:04 / km) | |
| ahr:147 max:171 | ||
| Warsaw Las Sobieskiego
This is harder to do right than Norway. Flat and vague. Sometimes green. Fun to be out running. Pity about the mistakes. Garmin dist: 6.95km | ||
| C • Good Luck 2 | ||
| orienteering 49:00 [2] 7.17 km (6:50 / km) | |
| ahr:135 max:160 | ||
| Garmin distance
Collecting controls with Przemek. Lost again at the 5th | ||
Monday Jul 7 | ||
| running 1:02:00 [2] 10 km (6:12 / km) | |
| North nad Wislę
storms this evening. seemed not to be raining though while I was running. Wore new trimtex top to be extra hot... made jam | ||
| C • Jam from what? 3 | ||
Sunday Jul 6 | ||
| running 39:00 [3] | |
| boring
out late last night/early this morning... didn't drink beer. Or vodka. Nearly had to run from a night-bus ticket inspector as I hadn't renewed my travel card yet. Oops. Ate pasta and cheese twice today as shops were closed. Tasty. | ||
Friday Jul 4 | ||
| trail run 1:00:01 [3] 10.94 km (5:29 / km) | |
| ahr:131 max:159 | ||
| along trails, from accommodation through woods to lake, then a third of the way around the lake. Had to turn back to only arrive a couple of minutes late for Sam's talk. | ||
Thursday Jul 3 | ||
| forest run intervals 20:00 [4] 4.25 km (4:42 / km) | |
| ahr:163 max:178 | ||
| 5*4minutes
in terrain, tried to pick lines which were not too nasty and then keep that direction, so at times it got nasty :) sometimes lovely open forest, sometimes long grass and nettles (in the forest), small patches of brambles, couple of slopes... really hot/humid, so hard to run fast. | ||
| forest run 23:30 [2] 3.2 km (7:21 / km) | |
| warm/up/down and recovery | ||
Wednesday Jul 2 | ||
| orienteering 1:10:00 [3] 10 km (7:00 / km) | |
| ahr:150 max:171 | ||
| Orienteering training, Stare Dymaczewo
Managed to print out a nice copy of the map at something approximating 1:10, although there seemed to be some distortions :) Planned a course, rented a dodgy bike, skipped a few lectures and off I went. Pleasant forest, not especially woc-relevant. Some patches of green. Some hills. Skipped two controls so as to make it back in time for lunch. Map was 6km away, so also did 12km by bike in ~40minutes | ||