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Training Log Archive: hkleaf

In the 7 days ending Aug 2, 2015:

activity # timemileskm+m
  Orienteering10 7:22:20 32.28(13:42) 51.95(8:31) 64271 /160c44%
  Running10 3:28:10 15.8(13:11) 25.42(8:11) 195
  Stretching12 1:50:00
  Physical Therapy2 2
  Total16 12:40:32 48.08 77.37 83771 /160c44%
  [1-5]14 10:50:30

» now

Sunday Aug 2, 2015 #


Had a little time to check out the sales tents / shops, but nothing too attractive. The WOC tops are sold out already! Iris did find a bargain for a pair of trail runners though, and used them right away as she'd forgotten to bring her o-shoes.
11 AM

Orienteering race 43:03 [3] *** 5.07 km (8:29 / km) +100m 7:44 / km
ahr:137 max:161 spiked:11/15c

Scottish 6 Days - Day 1 Open Green Course @Achagour
Course 15, 4.5km, 70m, 15c (1:10000, 5m)

A few of us wanted to get on a map for this WOC rest day, so we partook in the Day 1 races. It gave me a chance to spend more time in the Scottish woods while also loosening my legs from the sprint efforts. Had some hesitation to #1 and was quickly caught by Kevin. We ran the rest of the course more or less together.

Stretching warm up/down 10:00 [0]

9 PM

Physical Therapy 1 [0]

Saturday Aug 1, 2015 #

10 AM

Running (Road) 31:14 [2] 4.25 km (7:21 / km)
ahr:109 max:127 shoes: Mizuno Wave Ronin 2

Morning recovery jog from hostel with Kevin.

Stretching warm up/down 10:00 [0]

5 PM

Running warm up/down (Grass) 19:29 [3] 2.19 km (8:54 / km)
shoes: Mizuno Wave Ronin 2

Warm up for the Sprint Relay at Quarantine

Stretching warm up/down 5:00 [0]

6 PM

Orienteering race (Sprint) 18:18 [5] *** 4.3 km (4:15 / km) +45m 4:03 / km
spiked:23/25c shoes: Mizuno Wave Ronin 2

WOC Sprint Relay @Nairn
This year's team consisted of Heidi-Kevin-Me-Charmaine. New girls for the team while the guys stay the same. I ran 3rd leg after Kevin just like last year. Heidi started off decently with Canada and USA in sight. Kevin kept pace through the spectator control, but fell off the pace due to tireness in the 2nd half through the park. I was all alone when I started.
The course goes through the sand dunes right away. Not wanting to make an error, I was a bit slower and deliberate in this section. Trouble started on the first long route choice leg to #3. I did not anticipate the man-made fences/blockades ahead of time, so did not have enough time to react and subsequently chose a longer route. The next long leg to #6 takes us back to the dunes. I didn't have any mistakes, but probably slowed down too much to read the map. After that, the course went smoothly. I tried hard to push the pace whenever I can. The passage through private garden on the way to #12 was hard to spot on the run. I picked that route on a slight gamble as I ran up the hill from spectator control. Caught a glimpse of the South African runner ahead of me in the park section, and was able to overtake him on the routechoice to #23 (right side of vegetation). But then proceeded to make a routechoice mistake to #24 by missing the path west of the pool. Tried my best to sprint in and hand off to Charmaine. Totally exhausted.

Running warm up/down (Grass) 10:00 [1] 1.25 km (8:00 / km)
shoes: Mizuno Wave Ronin 2

Cool down afterwards

Stretching warm up/down 5:00 [0]

Friday Jul 31, 2015 #

10 AM

Running (Road) 46:52 [3] 5.74 km (8:10 / km)
ahr:107 max:153 shoes: Mizuno Wave Ronin 2

Easy jogging around Inverness with the group after breakfast.

Stretching warm up/down 10:00 [0]

5 PM

Running (Mixed Pavement/Grass) 19:01 [3] ** 3.04 km (6:15 / km)
shoes: Mizuno Wave Ronin 2

Warm up at Quarantine before Sprint Qualification. Also included some form exercises and strides.

Stretching warm up/down 10:00 [0]

6 PM

Orienteering race (Sprint) 14:02 [5] *** 3.7 km (3:48 / km) +10m 3:45 / km
spiked:15/17c shoes: Mizuno Wave Ronin 2

Sprint Qualification @Forres West
Men-1, 3.7km, 17c, 10m
Started in the early time slot, and it was one of the best sprints I've ever run at WOC. The navigation seems rather straight-forward without tricky fences. The few trainings we did last week on similar maps/terrain probably contributed to my comfort level with reading this map. Had a very minor mistake on the way to #2. Then hesitated a little bit finding the right alley to turn to #7. Probably had an inefficient route choice here as a result. On #8, was ready to take the long way around by the Finish when I luckily spotted someone crossing the fence into the field ahead of me. Ran smack into an Aussie runner #14. That cost a couple seconds. As tiredness was also setting in, I then proceeded to read the map carelessly and took a long way around to #15.
Really satisfied to learn about my time, but knew that 12:30 was probably needed to qualify for this "runner's course". Looking back, there may be a few seconds here and there I could've saved on better route choices, but not much more I could've done. Unfortunately, that's the kind of speed I don't have. The Belgian Yannick ran an incredible 11:48 in winning my Heat.

Running warm up/down (Grass) 15:00 [1] 1.5 km (10:00 / km)
shoes: Mizuno Wave Ronin 2

cool down in the Athletes' zone after finish.

Thursday Jul 30, 2015 #

12 PM

Orienteering (Sprint) 1:18:57 [2] *** 8.96 km (8:49 / km)
ahr:109 max:154 shoes: Mizuno Wave Ronin 2

After athlete's registration at Eden Court, we went to the Sprint Model @Nairn. This covered terrains for Sprint Qualification, Final, as well as Relay, so we spent quite a while checking out the features.
9 PM

Physical Therapy 1 [0]

Stretching warm up/down 10:00 [0]

Wednesday Jul 29, 2015 #

9 AM

Orienteering (Sprint) 31:58 [3] *** 4.92 km (6:30 / km) +80m 6:01 / km
ahr:140 max:160 spiked:12/17c shoes: Mizuno Wave Ronin 2

Morning sprint training @Grantown-on-Spey
3.4km, 17c (ISSOM 1:5000, 2.5m)

Stretching warm up/down 10:00 [0]

stretched while waiting for Tam Wing Chung to search for his lost compass.
10 AM

Orienteering (Middle) 1:05:42 [3] **** 5.88 km (11:10 / km)
ahr:136 max:168 spiked:10/17c

Middle training @Dulnain Wood in Grantown-on-Spey.
4.9km, 17c, 60m (ISOM 1:10000, 5m)
Was initially intimidated by the large expanse of open marshes on the map, so told myself I would run the first few controls and see how things go. I could always skip the marsh bit and just do the forest section. As it turned out, the rough open here is different than those from yesterday - much greatly visibility, though runnability isn't great. Seeing that this was a good opportunity to hone my compass skills, I decided to tackle the whole course with Kevin. Made compass mistakes at #3 & 6, but corrected quickly. At #7, I think we orienteered to the control circle just fine, but the formline knoll is nearly impossible to spot. After some searching, we finally found the streamer lying on the marshy ground! Then came a big mistake at #10. I went off the trail too early, but the control also seemed much farther away from the trail than is mapped. I just need to climb higher first. Some minor problem at #13 with terrain not matching my mental image. Streamer at #15 was placed on the wrong boulder, and streamer #17 was missing. Overall, it was a decent training, and good to run around the marshes.

Stretching warm up/down 10:00 [0]

Waited and waited for the coaches to get back.
2 PM


Drove into Inverness for lunch before checking in at the youth hostel.

Tuesday Jul 28, 2015 #

9 AM

Running (Trail) 7:23 [2] ** 1.09 km (6:46 / km)
ahr:134 max:154

Middle training (am) - warm up to start

Orienteering (Middle) 1:25:56 [3] **** 5.53 km (15:32 / km) +170m 13:28 / km
ahr:120 max:157 12c

Middle distance training in the morning @Polmaise and Murray's Wood near Stirling.
Started out by myself, but eventually grouped with Tsz Wai and Chung after #3. We then alternated leading each control. Was slow-going in some parts. Ran out of time and had to skip the later controls.
2 PM

Running (Mixed Trail/Terrain) 16:01 [2] ** 1.01 km (15:51 / km) +100m 10:36 / km
ahr:113 max:130

Middle training (pm) - warrm up to start

Orienteering (Middle) 1:05:06 [3] **** 5.82 km (11:11 / km) +166m 9:47 / km
ahr:142 max:171 16c

Middle distance training after lunch @Sauchie Crags near Stirling.
Due to time constraints, skipped #3-6 and went from #2 to #7. Also skipped #19 & #20. Tsz Wai caught up to me #10 and we ran more or less together rest of the way, with some route choice variations. Got stuck in the fell area on the way to #11 which took a while to get out. Then never found the streamer at #12, though we were quite certain we'd found the right feature. Some unmapped paths around #22 confused me a bit.
Overall, a much better flow and runnability then the morning session, which was encouraging. Though it's hard to say which of the two, if any, is actually relevant to WOC terrain.

Running warm up/down (Trail) 5:07 [2] 0.83 km (6:10 / km)
ahr:129 max:140

After finishing the orienteering, had to hurry back to the car and made it just on time.

Stretching warm up/down 10:00 [0]

including tick removal.
4 PM


Driving to Grantown-on-Spey. Staying at B&B for the night after Indian dinner.

Monday Jul 27, 2015 #

10 AM

Running warm up/down (Mixed Trail/Grass) 14:22 [2] 2.1 km (6:50 / km) +55m 6:03 / km
ahr:118 max:141 shoes: Mizuno Wave Ronin 2

am Sprint training
warm up before and jog to start

Orienteering (Sprint) 17:34 [3] *** 3.25 km (5:24 / km) +41m 5:05 / km
ahr:150 max:160 21c shoes: Mizuno Wave Ronin 2

am Sprint training @Howden Park in Livingston
2.0km, 21c (1:4000, 2.5m)
As there were no markers nor streamers, needed to be more careful reading the map and checking features. No real issues other than having a tough time reading the map sometimes due to poor printing. Map was also outdated at control #20 which caused a bit of confusion. I didn't push the pace as I did not want to aggravate the injuries to L-calf and R-foot.

Running warm up/down (Mixed Trail/Grass) 19:50 [1] ** 2.19 km (9:03 / km) +40m 8:18 / km
ahr:115 max:151 shoes: Mizuno Wave Ronin 2

cool down / map walk after

Stretching warm up/down 10:00 [0]

2 PM

Orienteering (Sprint) 21:44 [4] *** 4.52 km (4:48 / km) +30m 4:39 / km
ahr:158 max:170 20c shoes: Mizuno Wave Ronin 2

After lunch at ASDA, pm Sprint training @Dedridge in Livingston
3.5km, 20c (ISSOM 1:4000, 2.5m)
Again no streamers/markers, but was in a better rhythm and pacing than the morning session.

Running warm up/down (Road) 3:51 [1] 0.23 km (16:44 / km)
ahr:108 max:114 shoes: Mizuno Wave Ronin 2

cool down to car

Stretching warm up/down 10:00 [0]

waited and waited for the coaches

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