Training Archive: AcampbellIn the 7 days ending 2008-04-20:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Apr 20 | ||
| stretching warm up/down 5:00 [1] | |
| slept:8.0 | ||
| Really fast stretch before the mass start of the relay. Legs were tight!!!! | ||
| orienteering race (Relay Champs) 19:57 [4]*** 3 km (6:39 / km) | |
| 15c shoes: New o-ing shoes | ||
| First leg of our 12 point relay team. did quite well actually, gave our team about a min lead. Will post more later when i don't have homework to do.
but my team won!!! detailed analysis: 12pt Leg 1 ?orange Start to 1 (:32): Turned over map and first thing I did was look at the control description. Said shallow hill, than looked at the map and saw it was near the road. So running up the hill in the general direction and after a few seconds decided which controls weren?t mine and headed towards mine one. 1 to 2 (1:04): again looked at map and control description, oriented my map and knew I had to go down the hill and then back up and over the spur in the middle of the field. Hit the control a little lower than I wanted to. 2 to 3 (:44): Ran up the hill to the ?crossing road? control. 3 to 4 (3:07): had to wait a few seconds for a car to stop than. Plan was to use the path junction as my attackpoint. So ran across the field on the other side of the road, and made my way up the hill to get on the as quick as I could rail. Once on the trail ran right to the trail junction. Stayed to the left of the junction and followed the reentrant into the control. 4 to 5 (1:55): No great plan here other than to just take a bearing, go up the reentrant and over the saddle into the control. That pretty much worked was a little to the right of my bearing though. 5 to 6 (:42): oriented the map and up the hill. Once up a little higher actually saw the control and there were quite a few other people going to the same one as me. 6 to 7 (1:57): bearing again. Started off following the reentrant down and quickly noticed I needed to be on the other side of the two spurs and to the right of the first vegetation boundary. So corrected my direction went to the right of the vegetation and then saw the second vegetation and then the marsh. Around the right side of the marsh into the control 7 to 8 (2:10): Again picked the trail junction as my attackpoint. So west out of the control up the hill to the trail. Trail to the first junction, right to the second junction and then left into the control. Was further than I thought it was going to be, so I think I need to work on pace counting a little more. 8 to 9 (1:59): Buildings were my attackpoint that I needed to turn in a look for the control. Than plan was to just head out to the field along the road and keep a fast pace up and look ahead a bit. Managed the looking ahead bit, not sure how fast I was. 9 to 10 (:52): Cut into the green a little bit so I could run around the hill. Than to the east end of the clearing and just over the hill into the control. 10 to 11 (:44): Back to the ?crossing road? control. So ran just across the road. 11 to 12 (:42): To the water control/map turn over that they pointed out before we started. Sprinted as fast as I could done the reentrant, trying to catch up with Calvin Underwood, sadly didn?t catch him. 12 to 13 (1:05): orientated my map and then sprinted across the field to cross the road and into the control. Still trying to chase down Calvin. 13 to 14 (1:04): off to the trial coming off the parking lot all the way down to the water. 14 to 15 (:30): sprint down the trail to the go control 15 to finish (:50): ?sprint? up the hill and around the finish shoot to tag off heather. Over all felt like I had a very good run. Would have been interesting though to see how I would have done if there weren?t anyone around as although I tired ignoring them, Calvin and others would sometimes get to the controls right before me. And they all made me run faster than I would have. | ||
| C • yay! 5 | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| orienteering race 45:48 [3]*** 3.38 km (13:33 / km) +100m 11:48 / km | |
| 11c slept:9.0 shoes: New o-ing shoes | ||
| Middle distance champs. Ran Green Y. will post more later, but didn't do very well on control one.
Detailed analysis of my run (hopefully will be able to post a link to a scan of the map here soon) Start to 1 (10:45): Ok so I told myself that I would take this one slow to get into the map, Sadly that didn?t work. Plan was to take the south path out of the start, than the smaller path off to the right, so that I could than use the trail junction as a point to take a bearing into the control and use the dry ditch as my attackpoint. Well I got all the way up to the trail junction, forgot to take a bearing at the top of the hill so decided oh once I get down this hill I?ll take one from there. Well slide down the hill and ended up going left and hit the rootstock. From there was just going to run around the hill into the control. Was too high up and not sure where I was so bailed back to the trail. Tried again and again was too far to the left but this time when I went around the hill hit the dry ditch and into the control. 1 to 2 (3:35): Took this leg slow to get my confidence back up. Crossed over the stream right at the control. Than followed the little stream up a few contours and then cut over the to right over the spur and into the control using the marsh as a catching feature. 2 to 3 (1:36): plan was to run on a bearing and use the knolls as my attackpoint. Was a bit low but basically did that. 3 to 4 (4:31): plan was to use the big earth bank and the split off from the river as my attackpoint. So stayed up on the hill until it started turning left and I cut down to cross over the river. Then along the bank on the other side until I was at the earth bank and split off. Then went up the shallow reentrant and into the control. Have to say if the flag was not there I would not have found the feature very well. 4 to 5 (3:35): Plan was to use the two hills around the control and the trail to the left of the pond as attackpoints/funnels into the control. And then didn?t want to go straight up the hill so decided to go along and up and use the wet ditch as a pin point so I knew where I was on the trail before cutting into the control. Plan worked pretty well, drifted a little to far left after crossing the trail so hit the trail to the left and then into the control. 5 to 6 (7:42): Plan was to pretty much go straight. So passed the marsh and rootstocks, over the trail at that junction, pretty much followed my compass from there to the marsh and no to the trail in between the marsh and the knoll, than cut over to the other trail. So going straight worked until then when I crossed over the third trail. After that got confused as to what little field I was in so baled back out to the trail and up to the corner to then just follow the edge of the big filed in the woods. Was a little to far right when coming into the control. 6 to 7 (1:35): Out to the trail, to the right of the pond, and then a little left along the spur and into the control. Actually saw the control from a little passed the pond. 7 to 8 (5:46): Plan was to use the bend in the powerline and the indistinct trail as my attackpoint and then take trails to get there. So back out to the trail along the reentrant and between the big marsh and pond. Hit the trail right before the indistinct junction (which was much more distinct I think from everyone running on it) took that to the big trail with the power line. There were recreational people here that started yelling at me ?you?re lost! You?re Lost! Just kidding? Here I cut in to early and ended up to far south and got all confused in the green. Was working my way back to the powerline when I hit the rocky ground and used that to cut into the control instead. Need to work on ignoring people better and using my compass more on the last part of the leg. 8 to 9 (4:44): decided to play this leg safe. Plan was to go down the reentrant southeast all the way to the trail at the bottom of the hill. Than to be able to hit the control dead on the first time run all the way around on the trail. Didn?t want to have another Scottish 6-days where I missed the control and couldn?t relocate at the end of the race cus I was tired. So did just that. 9 to 10 (1:38): Zig zaged a bit through the simi open area to the indistinct trail, crossed over the big trail and took the small trail into the go control. 10 to finish (:21): sprint into the finish. Over all I felt apart from the first control I did well. Need to work on picking my route faster and using my compass more towards the end of the leg. | ||
| C • #1 2 | ||
| orienteering race (Sprint) 13:27 [4]*** 2 km (6:44 / km) | |
| 14c shoes: New o-ing shoes | ||
| Sprint in the afternoon. Did quite well. Had a late start so got to see where a lot of people went which was nice. Again will post more later, however i'll say this Dad got me by 20 seconds :(
detailed analysis: Start to 1 (:48): Sprint along the trail to the trail junction control 1 to 2 (1:24): crossed over the trail and took the trail to the next junction and cut in, was a little low. 2 to 3 (:41): Bearing. So up and over the spur to the control. Drifted a little bit too far left. 3 to 4 (:53): Oriented my map and just booked it to the trail. 4 to 5 (1:42): Ran to the left of the marsh and along the hill into the control 5 to 6 (1:56): Almost went 90* the wrong way ops! Caught myself super fast though and just cut down northwest to the trail and along the left of the marsh and up the hill to the control. 6 to 7 (1:00): To the trail, passed the building, and at the bend cut in and along the spur to the control. 7 to 8 (1:03): saw control 8 before going out so knew I just had to get out to the field and book it down the hill and to the side of the building. Used this leg to memorize control numbers and to look at the next few legs. 8 to 9 (:55): booked it to the road and right down the road to the junction. Actually saw the control on the way to the start. 9 to 10 (:47): Up along the road to the right and right into the field just after the junction. 10 to 11 (:46): up the hill to the other side of the building, walked up part of the hill and used that to plan the last two controls and memorize the control numbers. 11 to 12 (:48): ran down the side of the hill down the hill as fast as I could. Cut in the woods right after the trail and into the ?tepee control? (kids had built a tepee right behind the control) also knew where this and the last control was before starting. 12 to 13 (:20): sprinted across the field to the same go control as in the morning 13 to 14 (:24): sprint into the finish across the field. I thought i had a really good run and probably was the fastest cleanish navigation i have ever done. | ||
Sprint 2 - Splits | ||
Friday Apr 18 | ||
| Note | |
| slept:6.75 (rest day) | ||
| Half day at school so no track practice, but even if there was i wouldn't have gone as i had to be over at Sandy's house by 2pm so that she could drive heather and i up to the middle and relay champs. | ||
Thursday Apr 17 | ||
| running warm up/down 2:25 [1] 0.2 mi (12:04 / mi) | |
| slept:8.5 shoes: Saucony | ||
| Ok so i'm going to start off with, I REALLY WISH I HAD MY OWN ROOM!!!! last night i was trying to go to sleep and my sister was being so annoying, turned the light on all the way when i was already in bed, then would not stop asking questions, than my mom came in. I like went to bed at 10:30, but couldn't really fall asleep until 11. It was so not fair!!!!
anyway jog to the path. | ||
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony | ||
| We were all tight from our meet yesterday so stretched a bit longer than normal. Had to lead it again, good for me though as i get to do the stretches i want/need for a little longer hehe. | ||
| running long 1:04:10 [4] 6.8 mi (9:26 / mi) | |
| shoes: Saucony | ||
| So today was our LSD (Long Slow Distance) day. My favorite day of the week!!!! No distance people today though, well other than me, and no distance coach. The sprinters were supposed to run like a 30min run which meant that i only got to run with them for about 15mins. Then i was on my own for the rest of the run. That was a bit hard as i had to motivate myself to keep going and i hadn't run this far in a while. But i made it and wasn't too too slow. Was really warm out today!!! felt good though but really tired at the end.
Oh knee (left) started hurting on the outside just over half way through. Not that bad just hurt a very very little bit. So not enough to stop me running but i noticed it. 31:33-out 24:37- back to lloyd hall 1:00- water break 8:00- last mile | ||
| walking warm up/down 5:00 [1] 0.3 mi (16:39 / mi) | |
| shoes: Saucony | ||
| walked the "longer" route back to school as i wanted to stretch my legs out a bit more, and there was a fire truck a block from my house so wanted to see what was going on. Couldn't tell what happened though. | ||
| stretching warm up/down 15:00 [1] | |
| iced both knees for 20mins with my new knee ice pack!!!!! It is super cool and really works i'm sooo happy!!! than stretched a bit. legs are quite tight so hopping to stretch again after babysitting.
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Wednesday Apr 16 | ||
| running warm up/down 5:00 [1] 0.5 mi (10:00 / mi) | |
| slept:8.5 shoes: Saucony | ||
| two warm up laps around the outside of the track as we got there a little late. | ||
| stretching warm up/down 15:00 [1] | |
| left legs was much tighter than my right. | ||
| running race (Track race) 6:24 [5] 1.0 mi (6:24 / mi) vdot: 45.0 | |
| shoes: Nike Track spikes | ||
| Raced in the mile again. seemed to go by really fast!!! had more people to run against so that was nice. kept with this one guy for the first two laps and then to be honest i don't remember what happened the last two. I do remember lapping one girl for the second time though right before the finish line, that was kinda sad. I like could not move though after the race my coach had to help me up from were i like just layed down on the side of the track. And then i was coughing a lot and actually ended spitting up pretty bad about 5 or so mins afterwards. felt good to get the crap out of my throat though.
didn't get my splits from my coach yet so will post them tomorrow here when i do. Splits: 1:24 3:02 4:44 6:24 | ||
| C • Running & quotes :) 5 | ||
| C • You lapped someone twice in... 2 | ||
| stretching 10:00 [1] | |
| running race (Track race) 14:29 [5] 2.0 mi (7:14 / mi) vdot: 42.1 | |
| shoes: Nike Track spikes | ||
| Did much better this week!!! I stuck with this one guy like right behind him almost the whole race but started losing him at the end of the 7th lap and then tried to keep up the last but started losing him with 300m to go, which i'm upset about. I wanted to stick with him the whole race. I need to work on having my kick start at about 300ms to go and not just like 150ms. I think if i could have done that and used my arms more i would have been able to stick with him. But lapped the other girl at least twice again and came before i think one or two other guys. So 4th over all. And i hit my goal for the race of sub 1430.
again don't have splits yet, will post them here when i do. I do know though that i got them all under 2mins this time yay!!! Splits: 1:44 3:32 (1:48) 5:22 (1:50) 7:15 (1:53) 9:04 (1:49) 10:55 (1:51) 12:45 (1:50) 14:29 (1:44) | ||
| stretching warm up/down 20:00 [1] | |
| stretching after a nice hot shower. should go ice right now as i should have done that earlier. My ice pack made for knees came today!!!!!! so excited about that!!! no more holding bags of blueberries on my knees!!! | ||
| C • wow 3 | ||
Tuesday Apr 15 | ||
| running warm up/down 2:20 [2] 0.3 mi (7:46 / mi) | |
| slept:8.0 shoes: Saucony | ||
| jog down to path | ||
| stretching warm up/down 17:00 [1] | |
| shoes: Saucony | ||
| lead stretching again | ||
| running 8:00 [2] 0.8 mi (10:00 / mi) | |
| shoes: Saucony | ||
| jog up to the circle before lloyd hall. Had to stop to talk to the sprinter coach to back my team mate up that wear he wanted to practice was too much traffic and that is wasn't actually on a slight slope, that it just looked like that cus the hill next to the path that he was standing on wasn't flat. that isn't included in the time. | ||
| Track intervals 30:00 [4] | |
| shoes: Saucony | ||
| Ok so there were no other distance people at track today and no distance coach. That ment i got stuck with the sprinters coach giving me a random workout that he thought up off the top of his head. there is this circle that they were practicing near and he guessed it was about like ~250m so he said i had to run that 6 time all under 45 seconds, and i could have a 4min break in between each. so did that
42 42 43 43 142- two laps together, he wanted them at like a 130 but there were a lot of bikers around so i had to swerve quite a bit. After that i just sat around watching the sprinter practice. I WANT A COACH LIKE A REAL COACH REALLY BADLY!!!!! I'm sick of our coaches turning up late to practice, or not talking to each other so the distance people have no idea what we have to do, or them giving us like the same thing every day. I feel like i'm not getting any better. And i'm getting bored. I wish I could have someone that would like really help me come up with a good training plan. Because at this rate i don't think i'm going to get good enough training in to make the JWOC team next summer which i really want to do!!!! Anyone have any ideas? | ||
| running 9:30 [2] 1.0 mi (9:29 / mi) | |
| shoes: Saucony | ||
| jog back to school on my own as i didn't want to just sit around watching the sprinters getting a little cold from not movie, and my sprinter coach was done with me anyway he didn't have anything else for me to do. | ||
Monday Apr 14 | ||
| running warm up/down 2:30 [1] 0.3 mi (8:20 / mi) | |
| slept:8.5 shoes: Saucony | ||
| normal warm up to the path | ||
| stretching warm up/down 15:00 [1] | |
| shoes: Saucony | ||
| normal stretches lead by Sam | ||
| running 19:30 [3] 2.0 mi (9:44 / mi) | |
| shoes: Saucony | ||
| Sam and I were the only distance people today so decided to mix it up a bit and run down the path to the left and then out the normal way. really nice day!!!! | ||
| stretching 7:00 [1] | |
| shoes: Saucony | ||
| while waiting for sam to go to the bathroom (i've got no idea why it took him so long) stretched but took him ages i just gave up and went on by my self. | ||
| running 20:21 [3] 2.4 mi (8:28 / mi) | |
| shoes: Saucony | ||
| Went to the 3/4 mile marker on the path and back. first mile and a half on my own caught back up with Sam though at lloyd hall. So ran the rest of the way back to the train tracks with him.
got back and the sprinters were still working on their start off and then hand offs for relays so Sam and i kinda just layed down in the grass next to the river and enjoyed the sun. | ||
| Note | |
| iced both knees for 10 mins each back at school. Left hurt a little bit today but i think it might have just been my legs hurting in general so we will see how it feels tomorrow | ||