Training Log Archive: AliCIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Event: British Champs
Running warm up/down 19:45 [1]
Warm up to start, plus some prancing about.
Warm down with some JOKers after the race on the track back to the car park.
Warm down with some JOKers after the race on the track back to the car park.
Orienteering 51:08 [4] 8.0 km (6:24 / km) +170m 5:47 / km
British Champs- Hampton Ridge and Islands Thorns (New Forest)
(Note: not British Elite champs, confusingly...)
A good race! Started 3 min ahead of Pippa and goal was to hold her off as long as possible. This didn't work particularly well as I lost about 2 min on number 1. That was just in the circle really, and a matter of not slowing down sufficiently- but was also a bit tricky, in loads of gorse.
Not sure about my route choice to 4- went for straightline which took more elevation gain/loss plus some tough marsh/heather running. Round the top of the ridge may have been the better bet (some were 1 min faster, so I bet they took this option, but not sure). Then with Pippa for 5-14, which of course helped, but I was orienteering near (although not quite at) her speed- always knew where I was and where I was going and had a plan. Tired for sure by the end. It was fast out there!!!!
My cold seems to have sufficiently cleared up, just a bit tough breathing around the start. Left achilles was noticeably sore- still needs to get used to the flatness of O-shoes.
(Note: not British Elite champs, confusingly...)
A good race! Started 3 min ahead of Pippa and goal was to hold her off as long as possible. This didn't work particularly well as I lost about 2 min on number 1. That was just in the circle really, and a matter of not slowing down sufficiently- but was also a bit tricky, in loads of gorse.
Not sure about my route choice to 4- went for straightline which took more elevation gain/loss plus some tough marsh/heather running. Round the top of the ridge may have been the better bet (some were 1 min faster, so I bet they took this option, but not sure). Then with Pippa for 5-14, which of course helped, but I was orienteering near (although not quite at) her speed- always knew where I was and where I was going and had a plan. Tired for sure by the end. It was fast out there!!!!
My cold seems to have sufficiently cleared up, just a bit tough breathing around the start. Left achilles was noticeably sore- still needs to get used to the flatness of O-shoes.
Note
New shoes, new shoes!
Very excited to be the proud new owner of a pair of VJ Integrators. Both pairs of Walshes I have are now far too worn down, so opted for the actual o-shoe purchase this time. No problems whatsoever on their first run!
Very excited to be the proud new owner of a pair of VJ Integrators. Both pairs of Walshes I have are now far too worn down, so opted for the actual o-shoe purchase this time. No problems whatsoever on their first run!
Thursday Feb 26, 2009 #
Running 41:05 [1]
Not feeling awesome yet, but definitely feeling better.
Went out late from work to go do hill reps, then over to track to do hurdle drills, then back to lab.
Went out late from work to go do hill reps, then over to track to do hurdle drills, then back to lab.
Running 10:00 [4]
2 x 5 minutes, 2 on 1 off sides of a four sided figure (ish)
Legs felt fine doing this, but too much congestion still to breathe propertly. So only did 2. It was gorgeous seeing the sun set over the Oxford spires though. Such a treat!
Legs felt fine doing this, but too much congestion still to breathe propertly. So only did 2. It was gorgeous seeing the sun set over the Oxford spires though. Such a treat!
Drills 10:00 [1]
Hurdle drills!
With the people (ie. sprint hurdlers) who know what they're doing this week. Feeling better and looser on the drills. Time to start thinking about actually hurdling sometime soon...
With the people (ie. sprint hurdlers) who know what they're doing this week. Feeling better and looser on the drills. Time to start thinking about actually hurdling sometime soon...
Wednesday Feb 25, 2009 #
Note
(sick)
Blah. So congested. Not up for training really. Body felt wierd, but no real fever, so hopefully passes before Sat!
Tuesday Feb 24, 2009 #
Running 44:25 [1]
Still not quite well, so decided against actually doing cuppers. So I did my run while erranding and marshalling for the race!
To New College to attempt to get stuff done, but lunch hour.
Then to Cuppers to marshall, got some good stretching in while waiting for them to come by.
Then over to the Walton St. postoffice to send my passport away to the embassy to get extra pages sewn in- too much travelling! I feel kind of naked without my passport. But it should be processed in 5 business days, so in good time to make it back before the Birkibiner!
To New College to attempt to get stuff done, but lunch hour.
Then to Cuppers to marshall, got some good stretching in while waiting for them to come by.
Then over to the Walton St. postoffice to send my passport away to the embassy to get extra pages sewn in- too much travelling! I feel kind of naked without my passport. But it should be processed in 5 business days, so in good time to make it back before the Birkibiner!
Strength (Climbing) 45:00 [1]
Climbing with Graeme up at Brookes! Fun fun, first time in 3 years. And reconstructed shoulders both seemed happy.
Monday Feb 23, 2009 #
Running 18:58 [1]
Now have a solid cough, but figure that's improvement...?
Little dinky run before circuits, just to move the legs. Left achilles a bit sore.
Little dinky run before circuits, just to move the legs. Left achilles a bit sore.
Strength 50:00 [1]
Club circuits with music! Woo! Fun to have the music back. Do feel like it motivates me to maintain the toughness during the hard exercises!
Sunday Feb 22, 2009 #
Note
(sick)
So I woke up with a sore throat yesterday, and decided to orienteer anyway, which went fine. But it's worsened today, and hurt just breathing when I cycled in to town, so no racing today. Blah, blah, hope it clears up quick!!
Saturday Feb 21, 2009 #
Event: JOK Chasing Sprint
Running warm up/down 18:00 [1]
8 min before the prologue, then a bit after and before/after chase
Orienteering race 24:02 [4] 3.3 km (7:17 / km) +90m 6:25 / km
JOK Chasing Sprint- Prologue
Whippendell Wood
Started out a bit frantic, running into a tree off the start (not the one we were warned about, another one...), and generally not coming up with a plan. Wasn't too penalized for that though, first few controls went smoothly.
Then 6-7-8 were all very scrappy. Should have popped over to the track to get to 6, instead bashed through woods on a bearing and ended up having to think hard about where I was when I did come up on a path. 7 I have no good excuses for, but should have just been confident and faster. 8 was a bit of a mess, think I was exactly where I wanted to be, then saw Ruth relocating and freaked out a bit. Also had issues on my bearing to 11.
Generally, needed a bit less frantic-ness and a bit more zip in the running.
Whippendell Wood
Started out a bit frantic, running into a tree off the start (not the one we were warned about, another one...), and generally not coming up with a plan. Wasn't too penalized for that though, first few controls went smoothly.
Then 6-7-8 were all very scrappy. Should have popped over to the track to get to 6, instead bashed through woods on a bearing and ended up having to think hard about where I was when I did come up on a path. 7 I have no good excuses for, but should have just been confident and faster. 8 was a bit of a mess, think I was exactly where I wanted to be, then saw Ruth relocating and freaked out a bit. Also had issues on my bearing to 11.
Generally, needed a bit less frantic-ness and a bit more zip in the running.
Orienteering 21:50 [5] 3.7 km (5:54 / km) +80m 5:20 / km
And the Chase!
Woo! So was starting in 8th, and had hopes of gaining a few places. Started right behind (4s) Helen Pearce, with a whole bunch starting right after. Caught the 4s by 1, then we both took the high (and not as good!) route choice to 2. Passed Helen then, but people behind had caught up and punched 2 right before me.
Then a big group from 3, which I worked my way up to the front of, then I led 4-5-6-7 ( proud of how fast I was orienteering here!) then 8, which was 8 of the prologue too, cause major issues again. Got forced downhill by green and then had to come back up. Extra running. Solid to 9 (catching Liz B) then wrong side of gigantic pit in 10- I confused paths I think.
I was super surprised to hear at the gate crossing, "Alison Crocker, 3rd place, by x" (didn't hear the time I was back). So then very nervous to not make mistakes!!! 12 and 13 were easy as they were the same as the men, and there were lots of those about. 14 was super tricky- all men headed off a not-too different direction, but not right either. The control was right by a building under some out of bounds lines that I didn't see until I slowed down and did a bit more intense map reading! 15 also became un-confident because it was much more downhill then I thought it should be. Managed to stay ahead of the 14 year old Charlotte who had been steadily gaining on me around this loop (even if she had me to chase, very impressed she was running at this speed!).
Woo! So was starting in 8th, and had hopes of gaining a few places. Started right behind (4s) Helen Pearce, with a whole bunch starting right after. Caught the 4s by 1, then we both took the high (and not as good!) route choice to 2. Passed Helen then, but people behind had caught up and punched 2 right before me.
Then a big group from 3, which I worked my way up to the front of, then I led 4-5-6-7 ( proud of how fast I was orienteering here!) then 8, which was 8 of the prologue too, cause major issues again. Got forced downhill by green and then had to come back up. Extra running. Solid to 9 (catching Liz B) then wrong side of gigantic pit in 10- I confused paths I think.
I was super surprised to hear at the gate crossing, "Alison Crocker, 3rd place, by x" (didn't hear the time I was back). So then very nervous to not make mistakes!!! 12 and 13 were easy as they were the same as the men, and there were lots of those about. 14 was super tricky- all men headed off a not-too different direction, but not right either. The control was right by a building under some out of bounds lines that I didn't see until I slowed down and did a bit more intense map reading! 15 also became un-confident because it was much more downhill then I thought it should be. Managed to stay ahead of the 14 year old Charlotte who had been steadily gaining on me around this loop (even if she had me to chase, very impressed she was running at this speed!).
Thursday Feb 19, 2009 #
Running 53:00 [2]
Warm up: lab to South Parks through Uni Parks, Mesopotamia (late so quickish! yay for sunlight @ 5)
Warm up: around SP a bit
Recoveries: running downhill, mapreading
Then over to track for hurdle drills.
Warm down: Iffley to lab
Warm up: around SP a bit
Recoveries: running downhill, mapreading
Then over to track for hurdle drills.
Warm down: Iffley to lab
Running hills 9:00 [5]
4 sets of 3 x (45 on, 15 off) up South Parks 'hill'
My right quad was sore going into this, so I didn't take it killer hard. Would have liked to- would have been closer to the guys, as is was kinda in no-man's land. Did have one I decided to stick with Jon right at the end.
Good session! So nice to be able to do hills in the eve again!
My right quad was sore going into this, so I didn't take it killer hard. Would have liked to- would have been closer to the guys, as is was kinda in no-man's land. Did have one I decided to stick with Jon right at the end.
Good session! So nice to be able to do hills in the eve again!
Drills 10:00 [1]
Not actually sure how long I was drilling. But stretched on out, and then did walk-overs and the like.
Turns out steeplechase barriers are shorter than I thought- the hurdles should be set on the next-to-lowest setting, not the 3rd lowest as I did over the weekend. Maybe that's why I was so especially awkward with them.
Turns out steeplechase barriers are shorter than I thought- the hurdles should be set on the next-to-lowest setting, not the 3rd lowest as I did over the weekend. Maybe that's why I was so especially awkward with them.
Wednesday Feb 18, 2009 #
Running 54:14 [1]
Club run! Almost equal boys this week... yikes! Felt ok, hamstring happier than past few days.
Tuesday Feb 17, 2009 #
Running 39:48 [1]
Ug. Wanted to do grass reps today, but hamstring still a bit tight/sore from hurdling on Sunday (I really didn't try to overdo it! -oops). So tired, and slow, really felt like a plod. But broked up the day, and I swung by the alternative tuck shop on my way back to lab and grabbed a super-yummy warm avacado-cheese ciabatta.
Monday Feb 16, 2009 #
Running 18:00 [1]
Easy run before circuits, hamstring a bit tight from yesterday's hurdling exercises!
Strength 50:53 [1]
Club circuits! Tried to inspire the choice of more explosive leg exercises, as I at least really feel like I need these. Graeme came!! Wahoo!
Sunday Feb 15, 2009 #
Running intervals (track) 8:48 [5]
400: 1.24
800: 1.29, 1.28 = 2.57
400: 1.21
800: 1.30, 1.26 = 2.56
Legs heavy from racing yesterday. Quads in particular. So was more of a be-tough-while-it-hurts-real-bad session than actually going really quickly, although I tried!
800: 1.29, 1.28 = 2.57
400: 1.21
800: 1.30, 1.26 = 2.56
Legs heavy from racing yesterday. Quads in particular. So was more of a be-tough-while-it-hurts-real-bad session than actually going really quickly, although I tried!
Drills 10:00 [1]
Hurdling drills. Including some actually attempting to go over hurdles for the first time this season- super-duper awkward!!! Ug. Need to re-learn how to be graceful at this!
Running 30:00 [1]
15 min warm up, recoveries between intervals (a full lap each time), and a 2 lap cool down
Note
MOVING!!!!
So, I just accepted a job offer for an astrophysics post-doc position back in the States! As of Oct 2009, I'll be living in Amherst, MA. (Well, don't actually know what town I'll live in, but somewhere in that area!)
So will be getting back to my roots and be able to ski in the winter and orienteer in the other seasons!!!
So, I just accepted a job offer for an astrophysics post-doc position back in the States! As of Oct 2009, I'll be living in Amherst, MA. (Well, don't actually know what town I'll live in, but somewhere in that area!)
So will be getting back to my roots and be able to ski in the winter and orienteer in the other seasons!!!
Saturday Feb 14, 2009 #
XC skiing (rollerskiing) 24:00 [2]
From home, up to Shotover!
All was well, except for the road up to shotover, which was icy. Ice and rollerskis just don't mix. So the triceps got some extra work as I couldn't get grip with the skis at all- uphill double pole test!
All was well, except for the road up to shotover, which was icy. Ice and rollerskis just don't mix. So the triceps got some extra work as I couldn't get grip with the skis at all- uphill double pole test!
Orienteering 44:29 [4] *** 5.2 km (8:33 / km) +270m 6:47 / km
16c
TVOC Sat Series- Shotover, Light Green
Not too bad- smoothish til actually had a route choice to 7 and 8. Passed Jenny on my way to 10, and then choose the wrong path, oops. Doesn't help to run much faster if you can't find the controls!
Caught in green on the way to 15, then just issues in the circle to 16. Tired by the end of it!! Haven't been doing much terrain running, and it was tough out there!
Not too bad- smoothish til actually had a route choice to 7 and 8. Passed Jenny on my way to 10, and then choose the wrong path, oops. Doesn't help to run much faster if you can't find the controls!
Caught in green on the way to 15, then just issues in the circle to 16. Tired by the end of it!! Haven't been doing much terrain running, and it was tough out there!
Orienteering 20:00 [3] 2.2 km (9:05 / km) +80m 7:42 / km
And the prologue race for our training after a lunch.
So, I lost it at number 2 after being digested by a gorse bush. Head just wasn't together enough to register the idea that I really was in the right place and the control was missing... wasted 7 minutes there? (Mostly walking around being brain dead, so haven't counted it as training time- I was actually 10 min behind the winners on this 2.2 k course!)
Ian passed me on the way to 10- he has a bit more zip in his run! Then 10 wasn't there either.
So, I lost it at number 2 after being digested by a gorse bush. Head just wasn't together enough to register the idea that I really was in the right place and the control was missing... wasted 7 minutes there? (Mostly walking around being brain dead, so haven't counted it as training time- I was actually 10 min behind the winners on this 2.2 k course!)
Ian passed me on the way to 10- he has a bit more zip in his run! Then 10 wasn't there either.
Orienteering 27:00 [3] 2.85 km (9:28 / km) +180m 7:12 / km
Tired! And starting miles behind everyone as it was a chasing start and I was way behind on the first course. So just ran alone the whole time (was this the point of the training? maybe we could have let me start vaguely near others).
Frequently dopey, but no huge mistakes. As I said, tired. Feet definitely dragging by the end!
Frequently dopey, but no huge mistakes. As I said, tired. Feet definitely dragging by the end!
Orienteering 15:00 [2]
Recovering some controls.
Thursday Feb 12, 2009 #
Running intervals (track) 15:00 [4]
Kind of wierd session-
2 x (5 x (200 @ 5k pace, 200 @ marathon pace)), 1 lap recovery between the two, the 200s were continuous (so 5 laps at a time)
was doing the 5k 200s @ 43, the marathon ones at 47
Not too hard really. Started a third set, but it was chilly and hamstring was starting to complain a tiny bit.
2 x (5 x (200 @ 5k pace, 200 @ marathon pace)), 1 lap recovery between the two, the 200s were continuous (so 5 laps at a time)
was doing the 5k 200s @ 43, the marathon ones at 47
Not too hard really. Started a third set, but it was chilly and hamstring was starting to complain a tiny bit.
Running 15:00 [1]
Warm up, down and the lap inbetween intervals.
Drills 5:00 [1]
Stationary hurdling drills (ie. not jumping yet, stepping over).
Sunday Feb 8, 2009 #
Running 36:00 [1]
Easy run around Heidelberg. Gorgeous! Went up to the castle and everything. Really liked it there.
Saturday Feb 7, 2009 #
Running warm up/down 21:00 [2]
Woke up, again to a blizzard! This is getting wierd...
Ran down to Arthur's Seat and did hill intervals. This is warm up, cool down and recovery between intervals.
Ran down to Arthur's Seat and did hill intervals. This is warm up, cool down and recovery between intervals.
Running hills 10:00 [5]
Bit of slipping and sliding on the snow, but did hill intervals:
1-2-3-2-1-1, with half as much recovery, heading up to the top of Arthur's Seat. Actually, stopped doing them near the top as I simply didn't have enough grip at all and didn't want to fall off a cliff....
One other guy up there. He asked me which way to go down actually- like I knew!
1-2-3-2-1-1, with half as much recovery, heading up to the top of Arthur's Seat. Actually, stopped doing them near the top as I simply didn't have enough grip at all and didn't want to fall off a cliff....
One other guy up there. He asked me which way to go down actually- like I knew!
Running tempo 17:00 [3]
Came back down from Arthurs Seat on some random side and then ran counterclockwise on the path til I got back to Scottish Parliment, then up the Royal Mile for 5 min or so too.
Friday Feb 6, 2009 #
Strength 22:00 [1]
Woke up to more snow- a veritable blizzard in Oxford. But instead of strapping on the skis again, needed to pack to head up to BUCS in Aberdeen.
Flight got most of the way there, then Aberdeen airport closed. Diverted to Edinburgh where we got a call that BUCS was actually cancelled!! Super lame. Since I had to fly out of Edinburgh way early on the Sunday morning and was a bit sick of travelling, I decided to just stay there in Edinburgh trying to get a spot in the hostel I'd booked for the next night.
Got there, had a whole 6-bed room to myself as others had cancelled. So did 22 min of abs/back/arms/leg strength before dinner.
Flight got most of the way there, then Aberdeen airport closed. Diverted to Edinburgh where we got a call that BUCS was actually cancelled!! Super lame. Since I had to fly out of Edinburgh way early on the Sunday morning and was a bit sick of travelling, I decided to just stay there in Edinburgh trying to get a spot in the hostel I'd booked for the next night.
Got there, had a whole 6-bed room to myself as others had cancelled. So did 22 min of abs/back/arms/leg strength before dinner.
Thursday Feb 5, 2009 #
XC skiing 54:00 [1]
Oh yeah!
Woke up, went downstairs for breakfast, noticed the white white outdoors, went back upstairs, put on ski kit, grabbed skis and went!!!
Skied down Cowley Road, over to South Parks where lots of people were sledding/making snowmen, then Headington Hill Parks, to Mesopotamia, to Uni Parks and then to work. Soooooo gorgeous. So nice to be on skis.
Lovely day!
I did break one of my pole tips though, which is bummer. Not sure anywhere in Oxford will be able to fix it for me....
Woke up, went downstairs for breakfast, noticed the white white outdoors, went back upstairs, put on ski kit, grabbed skis and went!!!
Skied down Cowley Road, over to South Parks where lots of people were sledding/making snowmen, then Headington Hill Parks, to Mesopotamia, to Uni Parks and then to work. Soooooo gorgeous. So nice to be on skis.
Lovely day!
I did break one of my pole tips though, which is bummer. Not sure anywhere in Oxford will be able to fix it for me....
Wednesday Feb 4, 2009 #
Running 1:09:38 [2]
Not-quite-girly club run! Matt joined us this week!
Went out to do the loop we did 2 weeks ago, towards the Port Meadow abbey, but then vear off on the road to the Perch. Then went to folly bridge on the tow path, and continued along to Donny bridge (Lucy and Jenny went back from Folly). Good run, decent pace.
And, best of all- it was even light out for half of it!! Wahoo!!!
Went out to do the loop we did 2 weeks ago, towards the Port Meadow abbey, but then vear off on the road to the Perch. Then went to folly bridge on the tow path, and continued along to Donny bridge (Lucy and Jenny went back from Folly). Good run, decent pace.
And, best of all- it was even light out for half of it!! Wahoo!!!
Tuesday Feb 3, 2009 #
Running 23:00 [1]
Up before dawn, out running on still snowy pavements.
Running intervals 12:00 [5]
4 x 3 min
The super-duper abbreviated but hopefully still useful session- whole thing took 35 min, and thats about all I had today...
The super-duper abbreviated but hopefully still useful session- whole thing took 35 min, and thats about all I had today...
Monday Feb 2, 2009 #
Strength 49:00 [1]
Club circuits on a snowy day!
Wish I had gotten out skiing midday- thought it was supposed to keep it up, but it didn't...
Was going to run before circuits, but got changed, then realized I had no running shoes at work. Bummer.
Cycled over to circuits, and while breaking at the first junction, slid out on ice and fell quite spectacularly. Ouchi. Also a bummer.
Wish I had gotten out skiing midday- thought it was supposed to keep it up, but it didn't...
Was going to run before circuits, but got changed, then realized I had no running shoes at work. Bummer.
Cycled over to circuits, and while breaking at the first junction, slid out on ice and fell quite spectacularly. Ouchi. Also a bummer.
Sunday Feb 1, 2009 #
Running 24:00 [1]
15 minute warm up around the parking field and to the start
9 minute cool down- back to the start to retrieve clothing, just as it was being taken back to assembly anyways...
9 minute cool down- back to the start to retrieve clothing, just as it was being taken back to assembly anyways...
Orienteering 58:14 [4] 7.9 km (7:22 / km) +180m 6:37 / km
Regional Event, Ambersham Commons & Hoyle Plantation
Good stuff! Feels like the first time I've been really orienteering since the Nov. Classic 3 months ago!!
Started off a bit flustered with silly route choicing, but all together wasn't too bad at all. Was running very competitively against a guy in a neon yellow shirt- not sure if he started before or after, but really gained on him on one control near the end where I did the tough thing and battled the heather while he went around and then got confused.
Felt very much like a middle-distance though it was a bit longer- 28 controls in 7.9k! Now update my time- not too bad at all, although I'd assume the top ladies would be significantly quicker still.
Good stuff! Feels like the first time I've been really orienteering since the Nov. Classic 3 months ago!!
Started off a bit flustered with silly route choicing, but all together wasn't too bad at all. Was running very competitively against a guy in a neon yellow shirt- not sure if he started before or after, but really gained on him on one control near the end where I did the tough thing and battled the heather while he went around and then got confused.
Felt very much like a middle-distance though it was a bit longer- 28 controls in 7.9k! Now update my time- not too bad at all, although I'd assume the top ladies would be significantly quicker still.