Training Log Archive: immyIn the 7 days ending Dec 3, 2012:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | |||||||||
Monday Dec 3, 2012 #
9 AM
Orienteering intervals 39:23 [4] 5.59 km (7:03 / km) +177m 6:05 / km
shoes: inov8 X-talon 212s 26/02/12
Short O-intervals on Hapua Wetlands. This is what I really need to be doing! We did 4 loops from a central start triangle, each with 2 controls, and we started 30 seconds apart. The idea was to sprint your guts out! (but still be accurate of course). I need to push myself more in orienteering races, and this sort of training helped me see what sort of speed is actually possible. I was accurate in my navigation, and running pretty fast, but got rather tired towards the end! Also, not fast enough to be competitive with Lizzie, but it's good to have someone faster to motivate you I guess?
Time also includes putting out and collecting controls (totally stuffed after having to collect some at the bottom of a massive hill).
Time also includes putting out and collecting controls (totally stuffed after having to collect some at the bottom of a massive hill).
3 PM
Orienteering 26:58 [3] 3.29 km (8:12 / km) +35m 7:47 / km
shoes: inov8 X-talon 212s 26/02/12
Sprint course at Mt Lees - compared a few route choices with Lizzie, got lost a bit, and wandered around looking for controls that weren't there. Tried to push a bit at the start but sort of gave this idea up towards the end! Quite a fun area and course though.
5 PM
Orienteering 47:48 [3] 5.59 km (8:33 / km) +22m 8:23 / km
shoes: inov8 X-talon 212s 26/02/12
Running around the Bombing Range map. Map was drastically different to what was actually there on the ground - firstly, ran through some "green" areas which were actually beautiful white forest; secondly, the white forest was felled; and thirdly, the "open" sand dunes were half covered in impenetrable green horrible stuff. Then there were also areas of dunes which had been flattened and then planted with tussocks spaced at regular intervals - it looked rather strange. So in the end, not a lot of orienteering went on. But: I found a control! A random one from a red kiwis event ages ago, complete with working SI box and control flag. Haha.
C • #137 3
Sunday Dec 2, 2012 #
9 AM
Orienteering race 26:45 [4] 3.62 km (7:24 / km) +170m 5:59 / km
shoes: inov8 X-talon 212s 26/02/12
Prologue at Hapua Wetlands. Lost a bit of time on this race... woops I really needed to go to the toilet at the start and so had to duck into the bushes on the way to number 1... it was not the best start to the course! Then overshot the control as clearly I wasn't focused. Next few controls were ok, but then I lost some time on a couple of short legs by getting lazy (used to be a problem of mine - thought I had improved quite a lot on this, but possibly not!). Also stuck behind some sheep on the way to 8! Not really much I could do about that I guess... Needed to run more aggressively too, especially when the navigation is not so hard and you can see where you need to go.
Overall was quite grumpy with myself because the minutes I lost (maybe 3 in total? possibly more?) meant I was behind the large bunch of girls starting pretty much together in the chasing start. grr.
Overall was quite grumpy with myself because the minutes I lost (maybe 3 in total? possibly more?) meant I was behind the large bunch of girls starting pretty much together in the chasing start. grr.
Running warm up/down 20:00 [2] 3.1 km (6:27 / km)
shoes: inov8 X-talon 212s 26/02/12
General warm ups and downs that I didn't time.
12 PM
Orienteering race 33:02 [4] 3.97 km (8:20 / km) +218m 6:32 / km
shoes: inov8 X-talon 212s 26/02/12
Chasing start at Hapua Wetlands. A bit hesitant on the first few controls, slightly off in my direction and so searching around a little. Then I got into the map a bit more and the next few were good. I managed to do one of the loops with Rachel and a couple of the guys so having company made me push a bit harder :) But then on the next loop I had no friends and was slow, and also stopped too early for 11 (will count that as a mistake...). However, then I caught up to Greta so I realised my run was actually going ok. Struggled to push on the long leg to 15 and went around to the right - maybe I should have gone over? Last few controls I was just super tired, but managed to put in a decent effort for the finish split. I improved my placing from the morning, which I hadn't expected to do! Yet I am still a bit slower than some of the other girls I think...
Time for more intervals and more hills!
Time for more intervals and more hills!
Running warm up/down 9:44 [2] 1.37 km (7:08 / km) +57m 5:54 / km
shoes: inov8 X-talon 212s 26/02/12
With Piret - a bit of a large hill for a warm down!
Saturday Dec 1, 2012 #
Event: NZ World Cup Trials
10 AM
Running warm up/down 11:36 [2] 2.22 km (5:14 / km) +1m 5:13 / km
shoes: inov8 X-talon 190s (red)
Orienteering race 19:04 [4] 4.18 km (4:34 / km) +5m 4:32 / km
shoes: inov8 X-talon 190s (red)
Sprint trial at the Esplanade in Palmerston North. One of those flat-out sprint races where running speed is very important! I had an ok race, lost a bit of time at number 9 though as I thought I was on the lower underpass, but wasn't (idiot, don't know how I messed that up with all the planning ahead I did). Also a dumb route to 15 with extra turns, and slowing a bit around the buildings to accommodate my map reading. Generally I was a bit conservative in my approach to the race, keeping a little energy in reserve as I knew the course was long. Then pushed harder after control 14 when I felt I could afford to. At least with this approach I was well in control and had no major mistakes.
Overall, enjoyed the race more than I expected to, it was a well set course, and I ended up in quite a good position. However, being about 1 min 50 behind Lizzie means I still need to get faster! Interval time!
Overall, enjoyed the race more than I expected to, it was a well set course, and I ended up in quite a good position. However, being about 1 min 50 behind Lizzie means I still need to get faster! Interval time!
Running warm up/down 11:50 [2] 2.0 km (5:55 / km)
shoes: inov8 X-talon 190s (red)
3 PM
Running warm up/down 11:13 [2] 1.92 km (5:50 / km) +6m 5:45 / km
shoes: inov8 X-talon 190s (red)
Orienteering race 40:55 [3] 5.15 km (7:56 / km) +3m 7:55 / km
shoes: inov8 X-talon 190s (red)
Middle distance trial at Osgiliath. Ah my immediate thought after this race was that I just wanted to get back out there and run the course again! Not a very good performance today from me, with a couple of large mistakes and many hesitations. The issues:
Control 3 - compass fail, my bearing was so so wrong and I ended up way off - cost me two minutes. Solution: stop using my dumb old slow compass and get a new one already. Also don't just rely on a bearing, even if the area is vague.
Control 15 - somehow was reading to 16 instead! Don't know why I did this. Was slow and hesitant enough as it was, then when I realised, I had to retrace my steps. Two more minutes gone!!! Solution: beware of administration errors, and keep the focus until the very end. Check control descriptions early!
The whole sand dune area - wasn't confident, struggled to pick out features, running too slow. Also was very hesitant in the green low vis area, was doing quite a bit of stop-and-relocate orienteering...
So not the best race from me, need to get stronger at running through soft sand, and more confident in my orienteering in vague sand dune areas. This may be difficult to do, as no area I have run in is quite like Osgiliath! It's a unique and very cool map - I can't wait to run there again.
Control 3 - compass fail, my bearing was so so wrong and I ended up way off - cost me two minutes. Solution: stop using my dumb old slow compass and get a new one already. Also don't just rely on a bearing, even if the area is vague.
Control 15 - somehow was reading to 16 instead! Don't know why I did this. Was slow and hesitant enough as it was, then when I realised, I had to retrace my steps. Two more minutes gone!!! Solution: beware of administration errors, and keep the focus until the very end. Check control descriptions early!
The whole sand dune area - wasn't confident, struggled to pick out features, running too slow. Also was very hesitant in the green low vis area, was doing quite a bit of stop-and-relocate orienteering...
So not the best race from me, need to get stronger at running through soft sand, and more confident in my orienteering in vague sand dune areas. This may be difficult to do, as no area I have run in is quite like Osgiliath! It's a unique and very cool map - I can't wait to run there again.
Running warm up/down 13:56 [2] 2.39 km (5:49 / km)
shoes: inov8 X-talon 190s (red)
Thursday Nov 29, 2012 #
8 AM
Road cycling 29:40 [3] 13.36 km (2:13 / km) +123m 2:07 / km
Man I love cycling :) :)
3 PM
Running 51:16 [3] 9.43 km (5:26 / km) +223m 4:52 / km
shoes: New Balance W890 GH2
Really enjoyable run. Raining a bit but that only added to the experience :) I ran around the domain tracks, then up Mt Eden, then did a short loop of barefoot running at the end.
Now looking forward to trials this weekend!! :)
Now looking forward to trials this weekend!! :)
4 PM
Road cycling 28:37 [2] 13.4 km (2:08 / km) +92m 2:04 / km
Wednesday Nov 28, 2012 #
5 PM
Running 7:32 [2] 1.52 km (4:58 / km) +5m 4:53 / km
shoes: New Balance W890 GH2
Orienteering 45:42 [4] 8.66 km (5:17 / km) +151m 4:51 / km
shoes: New Balance W890 GH2
Summer series at Macleans Park. Started about 5 min in front of Matt and Gene so that when I could see them catching up to me it would motivate me to run harder :) I saw them around 13 but then they made a silly route choice mistake and so Matt was only just catching me up at the end - I put in a good sprint finish and was really trying to keep the pace up the last few controls. Awesome training! So motivating having the guys there to keep me pushing hard.
Also had to keep up the pace so Alice Tilley didn't catch me up - she is damn fast! She will be awesome in a few years. Unfortunately I messed up the route to 12 (got a bit confused, woops) and so she gained back some time on me.
Also had to keep up the pace so Alice Tilley didn't catch me up - she is damn fast! She will be awesome in a few years. Unfortunately I messed up the route to 12 (got a bit confused, woops) and so she gained back some time on me.
Running 8:31 [2] 1.47 km (5:48 / km) +5m 5:42 / km
shoes: New Balance W890 GH2
Tuesday Nov 27, 2012 #
Note
(rest day)
I didn't do anything today... Had no motivation to train and felt tired. So I gave myself a rest day. Anyway, it's meant to be a taper week so I'll try not to feel guilty :)