Training Log Archive: AliCIn the 31 days ending Jan 31, 2008:
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Thursday Jan 31, 2008 #
Running warm up/down 28:00 [1]
20 min warm-up to the track, then another lap, and more extensive drills than I've done in awhile
Running intervals 5:00 [4]
A few 100m strides, and 4x200. Easy-peasy, gearing up for BUSA cross-country on Saturday in Swansea! Hopefully it's a fun course, ie. better than just up and down in a big field like last year...
Running warm up/down 13:00 [1]
Rest between intervals and running back home as a warm down.
Strength (Core) 2:00 [1]
1 min situps, 1 min cherry-pickers. I want to get back into doing 15 min of core more frequently during the week, but didn't want to start too abitiously with BUSA round the corner.
Wednesday Jan 30, 2008 #
Running 43:00 [2]
Run out to Youlbury with Scott. Very impressed with the route to get us there, I'm not sure I would have been able to remember it all...
Orienteering 25:00 [1]
First time Night Orienteering!
Started off on the easy orange-level course, which went fine although I just went really slowly, seeing what made sense in the dark with my mini-headlight. Came back, and started off on the 2k long loop, doing it backwards as 2 people had just started going forwards. Got to control 4, but hands were painfully cold and unable to hold the map, so I just headed in. Still fun- next time, gloves!
Started off on the easy orange-level course, which went fine although I just went really slowly, seeing what made sense in the dark with my mini-headlight. Came back, and started off on the 2k long loop, doing it backwards as 2 people had just started going forwards. Got to control 4, but hands were painfully cold and unable to hold the map, so I just headed in. Still fun- next time, gloves!
Running 35:00 [2]
Back from Youlbury with Scott. More downhill, and I knew where I was going, which was nice. Warmed up about 20 minutes into it finally! Also realized someways down the hill that I had stolen Jon's hat... encountered other astrophysicsts on their way back to their department after the pub. Pub vs. running around in the woods at night.
Tuesday Jan 29, 2008 #
Running 37:00 [1]
Marston loop from the house.
Running intervals 14:13 [4]
Two times double Crotch Cresent loop, two times up the hill from Marston towards Headington.
It's too bad I had to miss OUCCC grass reps today, but was nice to get in more hills for a session. Felt good. Hip flexor seemed ok, not too sore from anything else...
It's too bad I had to miss OUCCC grass reps today, but was nice to get in more hills for a session. Felt good. Hip flexor seemed ok, not too sore from anything else...
Monday Jan 28, 2008 #
Running 35:00 [3]
The pre-circuits loop. Little slower today?
Strength 49:00 [1]
Circuits! Left hip flexor still weird, so I just skipped all the exercises that aggravate it.
Running 7:14 [1]
Jog back to lab with the Lucy. Good to make myself get that cool down in! Was looking forward much to the bread that I made the breadmaker make fresh for 7:30...
Sunday Jan 27, 2008 #
Running warm up/down 10:00 [1]
Chill warm-up and warm-down with Helen. Left hip flexor is still sore- what did I do to it? Hopefully I can do the abs exercises at circuits tomorrow, but that did aggravate it last week...
Orienteering 1:09:55 [4] *** 9.5 km (7:22 / km) +120m 6:55 / km
21c shoes: Walshes
Concorde Chase, Burghfield Common
Flat, lots of trails, and not too terrible runnability in the woods, although I felt like I encountered dead trees underfoot, which was kinda tricky to run quickly through!
I was focusing on trying to mentally simplify a bit and not consult the map quite as much, it worked to a degree I think- may not have made a huge leap in map-memory, but at least didn't slow down to check the map unnecessarily as much as usual. Generally, I'm not too sure about all of my route choices, I think I have avoided the woods a bit too much...
Some controls that were iffy:
6- bearing a bit too far south
7- paused to early to consider things, just hesitation really
8- should have gone through the woods, paths were much longer
10- good!
15- boo. wasn't careful enough with my bearing apparently, and ended up on a different path than was supposed to be my catching feature, and ran along it in what would have been a sensible direction on the right path, but wasn't on this one.... lost 4 minutes
16- straight quicker than paths?
17- should have opted for the path on this one- ended up going through some deep time-sucking ditches
One thing I'm very happy with is not being distracted by others. Lots of people were around, but they never mattered.
Flat, lots of trails, and not too terrible runnability in the woods, although I felt like I encountered dead trees underfoot, which was kinda tricky to run quickly through!
I was focusing on trying to mentally simplify a bit and not consult the map quite as much, it worked to a degree I think- may not have made a huge leap in map-memory, but at least didn't slow down to check the map unnecessarily as much as usual. Generally, I'm not too sure about all of my route choices, I think I have avoided the woods a bit too much...
Some controls that were iffy:
6- bearing a bit too far south
7- paused to early to consider things, just hesitation really
8- should have gone through the woods, paths were much longer
10- good!
15- boo. wasn't careful enough with my bearing apparently, and ended up on a different path than was supposed to be my catching feature, and ran along it in what would have been a sensible direction on the right path, but wasn't on this one.... lost 4 minutes
16- straight quicker than paths?
17- should have opted for the path on this one- ended up going through some deep time-sucking ditches
One thing I'm very happy with is not being distracted by others. Lots of people were around, but they never mattered.
Saturday Jan 26, 2008 #
Running 15:00 [2]
Run to the coaching course, including some drills, because it only took 9 minutes to get there!
Coaching course was great fun, and I think it showed that we are doing things pretty much right at outreach, which is cool. Mini-sprint race was particularly fun. Ian's map decent enough to do it on! =)
Coaching course was great fun, and I think it showed that we are doing things pretty much right at outreach, which is cool. Mini-sprint race was particularly fun. Ian's map decent enough to do it on! =)
Running 54:00 [1]
An extended run home after outreach, up from the cycle path to the golf course, then to Maudlen Woods, but it was muddy so I didn't play in it too long- ran around Wood Farm a bit, think the perimeter, then headed home. Felt ok, but a bit draggy.
Friday Jan 25, 2008 #
Running 30:00 [1]
Squeezed a jog into the day. The loop St. Clements-Marston-Headington only takes 30 minutes, which is nice to know.
Thursday Jan 24, 2008 #
Running warm up/down 36:00 [1]
To, around, and back from the track.
Running intervals (Track) 14:15 [5]
Track Session. Decided to do Flo's session again with her- so much nicer to do it with somebody, plus it's good to get my butt kicked- hopefully will develop a higher gear eventually!
3 x 600m with Flo, not sure how long it took... I could keep with her for the first half usually, then she'd pick it up, or I'd drop off, not sure which!
2 x 1000m, alone. Nice stuff, probably 2000 m race pace at 3:44 and 3:43.
3 x 600m with Flo, not sure how long it took... I could keep with her for the first half usually, then she'd pick it up, or I'd drop off, not sure which!
2 x 1000m, alone. Nice stuff, probably 2000 m race pace at 3:44 and 3:43.
Tuesday Jan 22, 2008 #
Running warm up/down 30:00 [1]
Running intervals 18:00 [4]
OUCCC Grass Reps.
3 x (3 min, 30s off, 1 min, 30s off, 2min), 2 min off
Wierd intervals I thought. 30 second recovery?? Bizarre.... Did them with Flo, was trying to gear up to do a fourth set, but stomach wasn't going to have it! Good quality.
3 x (3 min, 30s off, 1 min, 30s off, 2min), 2 min off
Wierd intervals I thought. 30 second recovery?? Bizarre.... Did them with Flo, was trying to gear up to do a fourth set, but stomach wasn't going to have it! Good quality.
Monday Jan 21, 2008 #
Running 33:00 [3]
Over to circuits, from lab, via Marston Ferry Road. Oh gosh, is Marston cycle path still flooded... Wet shoes! I like doing this run before circuits- long enough to be a run, short enough I can put a good effort in at circuits still!
Strength 45:00 [1]
Circuits with musica! Fantastic. And a good session. My left hip flexor was really sore and prevented me from doing some of the abs exercises properly- from hills Sat + Shotover Sun?
Running warm up/down 7:00 [1]
Back to lab with Lucy. Had to put the wet shoes back on. Blech.
Sunday Jan 20, 2008 #
Running 46:37 [1]
Up to and down from Shotover- really not that far from my house, I should go more, as South Parks hill is way puny in comparison...
Orienteering 1:30:00 [3]
shoes: Walshes
Training Day up at Shotover!
First did trains with Ruth and Lucy. It was neat, because I have come a long way from this time last year- remember doing them with Kat and Ruth and getting so confused sometimes. This year, Lucy was learning lots and lots, which was cool to see.
Then Lucy went to do the beginner's course, and Ruth and I did the longer set of trains. But we stopped because Ruth thought I would benefit more from doing them as a map-memory drill, which was really, really helpful. I would just try to remember how to get to the next control, and she's take my map, and I'd try to execute the plan. Probably worked half the time, but I'm a bit confused about how one uses their compass when there's no map around.... I should try doing this more!
Finished up taking the beginner's course tape off with Andrey and Pauline, attempting more map memory. Map memory is better without people around though who just lead you to the control.
All in all, a good training day!
First did trains with Ruth and Lucy. It was neat, because I have come a long way from this time last year- remember doing them with Kat and Ruth and getting so confused sometimes. This year, Lucy was learning lots and lots, which was cool to see.
Then Lucy went to do the beginner's course, and Ruth and I did the longer set of trains. But we stopped because Ruth thought I would benefit more from doing them as a map-memory drill, which was really, really helpful. I would just try to remember how to get to the next control, and she's take my map, and I'd try to execute the plan. Probably worked half the time, but I'm a bit confused about how one uses their compass when there's no map around.... I should try doing this more!
Finished up taking the beginner's course tape off with Andrey and Pauline, attempting more map memory. Map memory is better without people around though who just lead you to the control.
All in all, a good training day!
C • hi! 2
Saturday Jan 19, 2008 #
Running warm up/down 16:00 [1]
Over to South Parks, armed with fell shoes for the mud! Warmed up a bit with Flo, my legs are still tired from Thursday's track session, but a good tired, not a bad tired like I had going on last week.
Running hills 15:00 [5]
90-30-60 seconds times 5.
Started from the same tree each time, and recovery was just coming back down the hill, no extra recovery in between sets. We had a group that did it together well, I was just after the 3rd boy and ahead of Flo each time, except for the 30 second ones where I was a bit slower than Flo.
Felt good, definitely tiring by the end, but was glad to do all 5 (there was an option for just 4).
Started from the same tree each time, and recovery was just coming back down the hill, no extra recovery in between sets. We had a group that did it together well, I was just after the 3rd boy and ahead of Flo each time, except for the 30 second ones where I was a bit slower than Flo.
Felt good, definitely tiring by the end, but was glad to do all 5 (there was an option for just 4).
Running warm up/down 36:00 [1]
Jogging down between intervals and warm down. Tired afterwards!
Thursday Jan 17, 2008 #
Running warm up/down 25:00 [1]
Warm up to the track, some drills, a few easy laps around the track.
Running intervals (Track) 13:00 [5]
So, I volunteered to do a session last night with this girl that's a real good 800 and 1500m runner. Her session was 3 x 400, 3 x 200, 3 x 150. Yikes!
I did the 3 x 400, and totally got my butt kicked. Doing the shorter ones wasn't really going to accomplish much I don't think, so I did 2 x 1200 after that. Just need to start getting used to the track! Pretty psyched to try to be quick at steeplechase in the spring!
I did the 3 x 400, and totally got my butt kicked. Doing the shorter ones wasn't really going to accomplish much I don't think, so I did 2 x 1200 after that. Just need to start getting used to the track! Pretty psyched to try to be quick at steeplechase in the spring!
Running warm up/down 8:00 [1]
Warm down, whew.
Tuesday Jan 15, 2008 #
Running warm up/down 38:51 [2]
Warm up, down, and recovery between intervals. My oh my is the river flooded! Going around the duck pond is not an option...
Running intervals 18:00 [4]
OUCCC Grass Reps.
3 x (3.5 min on, 1 min recovery, 2.5 min on, 2 min recovery)
A bit better than last week, but still couldn't keep up with Cathy after the first 3. Getting back into running shape, hopefully before BUSA!
3 x (3.5 min on, 1 min recovery, 2.5 min on, 2 min recovery)
A bit better than last week, but still couldn't keep up with Cathy after the first 3. Getting back into running shape, hopefully before BUSA!
Monday Jan 14, 2008 #
Running 36:00 [3]
An actual run before circuits today. Left lab, up to Marston Ferry, back on the Marston cycle path to the squash courts. A bit tight from the weekend's races. Hamstrings and calves.
Strength (Circuits) 45:00 [1]
And circuits! Not too tough today, but a few exercises were killers, as usual! A few faces I haven't seen since November or so showed up too, so good fun!
Running warm up/down 7:00 [1]
Back to lab, with Lucy and Hanna for part of the way. Left my glasses... but Ian rescued them, yay!
Sunday Jan 13, 2008 #
Running warm up/down 8:00 [3]
Haven't ever done a level 3 warm up before- got there just in time to clear, check, start!!
Orienteering race 1:23:23 [4] *** 9.3 km (8:58 / km) +350m 7:33 / km
20c shoes: Walshes
Sallowvallets, Compass Sport Cup, Round 1
Tough run! Sooo much climb. My orienteering was so-so, but not awful. Around 5 min of real mistakes, more of hesitation, but if I'm still making mistakes, still need some of that hesitation time!
Messy to 1, just didn't have an attackpoint, so wandered unsure, looking for the control too early.
Mistake to 5. Decided a little vehicle track was marked on the map when it wasn't, and just got confused, because then my control wasn't where it should be. Wandered some, and saw a hide, assumed it was the closer hide to my control, but it wasn't.... and so on. I'm annoyed because this is the same bit of woods I had issues with at the JK too.
Mistake to 7, came in way too far South.
To 14- awesome! I had a plan, and it worked! Wahoo!
Ran from 8 around Jon, usually behind, but ahead occasionally.
Tough run! Sooo much climb. My orienteering was so-so, but not awful. Around 5 min of real mistakes, more of hesitation, but if I'm still making mistakes, still need some of that hesitation time!
Messy to 1, just didn't have an attackpoint, so wandered unsure, looking for the control too early.
Mistake to 5. Decided a little vehicle track was marked on the map when it wasn't, and just got confused, because then my control wasn't where it should be. Wandered some, and saw a hide, assumed it was the closer hide to my control, but it wasn't.... and so on. I'm annoyed because this is the same bit of woods I had issues with at the JK too.
Mistake to 7, came in way too far South.
To 14- awesome! I had a plan, and it worked! Wahoo!
Ran from 8 around Jon, usually behind, but ahead occasionally.
Saturday Jan 12, 2008 #
Orienteering race 21:07 [4] *** 3.3 km (6:24 / km)
11c shoes: Walshes
Wittenham Clumps, TVOC Saturday Series
So I was silly and entered Light Green instead of the longer Green. Oops! But it was fun (and fast!) to run light green, and everything flowed together well, although it definitely wasn't technical really at all.
So I was silly and entered Light Green instead of the longer Green. Oops! But it was fun (and fast!) to run light green, and everything flowed together well, although it definitely wasn't technical really at all.
Orienteering race 11:48 [4] 1.6 km (7:22 / km)
Went back and did the additional loop that turned the light green into the green course. Ran against Mikhail for the first few controls, kersplatted fantastically in the mud once (muddifying Scott's map he was nice enough to lend me...), and then tried to catch Ian up that final wallop of a hill. Glad I got to do it!
Time would have been 32:33 for the Green, adding things up properly.
Time would have been 32:33 for the Green, adding things up properly.
Running warm up/down 11:30 [1]
Friday Jan 11, 2008 #
Running 47:00 [2]
Around South Parks (soggy), Headington Hill Park, up to Headington, back down... just a run. Feeling better finally! Legs have recovered from Tuesday, now time to race for two days in a row!
Thursday Jan 10, 2008 #
Running 36:00 [1]
Bah! How did Tuesday's intervals take so much out of me? I should have stretched more afterwards, perhaps. Didn't train yesterday because I was so sore, then attempted today, but my legs were just way too tight to run fast on the track, so I only did the first interval.
Tomorrow, I'm running. Maybe Port Meadow, that'd be nice!
Tomorrow, I'm running. Maybe Port Meadow, that'd be nice!
Tuesday Jan 8, 2008 #
Running warm up/down 44:00 [2]
Running intervals 20:00 [4]
5 x 2 min with declining recover, ie. 60, 45, 30, 15s in between
3 min off
8 min
3 min off
2 x 1 min
Felt not so amazing, have to get the running legs back, but a good session to start doing that with!
3 min off
8 min
3 min off
2 x 1 min
Felt not so amazing, have to get the running legs back, but a good session to start doing that with!
Monday Jan 7, 2008 #
Running warm up/down 27:00 [1]
Mostly the warm up before circuits, just ran around. Afterwards ran back to lab to shower (there was only cold water. Boo.)
Strength 43:00 [1]
Back to OUOC Circuts! Good stuff. Probably will be sore... Arms still as weak as anything, even after skiing.
Sunday Jan 6, 2008 #
Running 41:38 [2]
A steady run back at Oxford- time to get back into running mode!
Saturday Jan 5, 2008 #
Note
(rest day)
Travel back to Oxford, boy am I going to miss the snow....
Friday Jan 4, 2008 #
XC skiing (skating) 57:00 [1]
The Last Ski. Around Occum/Gairpay. Such lovely, lovely snow. I will miss it lots! Warmed up by the afternoon, so skiing was less frostbite-dangerous than yesterday which was nice!
XC skiing intervals (skating) 18:00 [4]
6 x 3 min in rolling terrian, trying to get as much uphill and as little downhill into each interval as possible.
Felt good, skating muscles in the butt still not quite strong enough to go as fast as I'd like!
Felt good, skating muscles in the butt still not quite strong enough to go as fast as I'd like!
Thursday Jan 3, 2008 #
XC skiing 55:00 [3]
A lovely ski at Oak Hill, in Hanover. Very glad I was convinced to go out, as it was really nice, just really cold at 1 degree Fahrenheit!!! I dressed properly though, and used Dermatone, so no frostbite. Went straight up the hill and did the outer loop, felt pretty good. Maybe getting in decent ski shape just in time to go back to England...
Wednesday Jan 2, 2008 #
Note
Downhill skiing at Mad River Glen. So cold. I couldn't manage to do more than 1 run without coming in and warming up. Feet hurt lots when they finally defrosted in the shower afterwards. Spent most of the time teaching Arjen how to down hill ski, but got one good mogul-run in myself. Fun!
Tuesday Jan 1, 2008 #
XC skiing (Classic) 1:15:00 [1]
Classic in tons of new snow at Blueberry Lake. Leonard recognized me as soon as I walked in the door, which was really nice. A beautiful day for a ski. Didn't rewax, so the wax was a bit too sticky. Did an hour with Arjen, throwing in a few quick 1 min intervals, then 20 minutes a bit harder by myself. Arjen was really getting the hang of skiing today!
XC skiing intervals 5:00 [4]
Five 1 min intervals on uphills. Felt good, wax was too sticky to really glide properly.