Training Log Archive: Kat

Running around a bit before the start, with various short breaks to find my SI card, drop off my fleece, etc.

EVENT: HH Regional event at Ashridge
COURSE: W21L, 9.2 km, 155 m climb, 19 controls
TERRAIN: Most of the map was flat, white, and quite runnable, with only small patches of brambles and bracken. A steep slope on the west side of the map provided a bit of variation and a few short technical legs.
MY RUN: I was definitely a bit rusty. After orienteering in very technical terrain for the last few weeks in Sweden and then in Spain, I'd forgotten what it was like to run in southern England (and also on a 1:15 map). So even though I ran pretty fast (probably right about 6min/km), I made a ton of mistakes ranging from small hesitations to a 3.5 minute error on #16. I messed up the first three controls because I was adjusting to the map and scale. Then I did reasonably well for a while, only to start messing up towards the end because I was getting tired. After about 35 minutes (around #12) I twisted my right ankle while sidehilling, then hit my left foot hard against a fallen branch. I was still moving pretty fast, but definitely dragging my feet a bit. Need to get stronger.
RESULTS: 2nd on W21L out of 8 women. Abi Weeds beat me by 5:03. I was leading by one minute after 12 controls despite having already made 2+ minutes of mistakes, but then I made a huge error (about 2:20 lost) on #13 and she was ahead. After doing the analysis, I see that I made about 10 minutes of mistakes in total. The results show that in general I was faster than Abi, but not as clean. But the race was really fun anyway and I am not disappointed about the result, given that I haven't orienteered in England for a while. I am already looking forward to next Sunday, when I get another chance at doing a long (8.6km) and fast course!

C • A good result - Abi is not a b... 3

M21S - Splits

Several loops around University Parks with Scott, finishing up with four strides on the grass. My legs felt sore (probably from the weight-training I did this week), but otherwise I felt pretty good. I love the weather we've been having recently!

Calves feel really tight and my self-massage last night only seemed to make it worse.

Jogging around the track. Such nice weather!

Nice easy session right after doing strength at the gym.
5x100 free/back easy
5x{2x25 free on 30, 50 free on 60}
2x{50 kick free, 50 free}
3x100 (50 back, 50 free)
TOTAL:1.5km

Running by myself in South Parks. After getting my shoes completely wet and muddy on the first loop, I started running only on the upper half. Then I got bored with that, so after about thirty minutes of easy running, I did ten ~30 seconds strides on the flattish part at the top of the park, with an easy jog in between each. My left knee hurt a lot, but otherwise I felt pretty good - strong and energetic. And I was wearing the neon-yellow top that SGB got me for my birthday, which made me glow in the dark (literally, because the sun had gone down right before I started my run).

Easy run with Scott up the river to the blue bridge and back. The muddy path that runs along the river is now paved! This is good for bikers and romantic promenades in the evening, but it sucks for me. It means I'm going to be stuck running the same mile loop around South Parks over and over if I want to avoid the pavement...

C • paving 1

Felt a bit rushed at the pool because I had two hours of lectures right before and three hours of lectures right after.
warm-up: 5x100 free easy
4x{2x25 free or back, 2x50 free or back, 100 free}
100 back easy
4x{25 back on 30, 50 free fast on 60}
cool-down: 5x100 free/back easy
TOTAL: 2.4 km

While reading CompassSport.

OUAC circuits. Really hard to motivate myself to go out because of the darkness and because of all the work I have to do, but I did it.