Training Log Archive: BombIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
Orienteering race (world cup prologue) 32:22 [5] 3.4 km (9:31 / km)
World cup prologue. Hot morning, and didn't feel comfortable warming up. I started with Tove and she took off straight from the gun. there was no way I was going to be able to keep up with that, and I knew we'd head straight for the gaffles so I just made sure I was doing my own thing. The terrain was as expected, but the grass was really long, and taller than the control flags which added some unexpected difficulty. I thought I did ok through the loops, but then really died on the last controls to the finish. my calves had finally given up after too much running in terrain - swollen calves meant lots of shin pain and legs that refused to run. lost a fair bit of time over the last couple of controls to the finish.
got completely smoked in the finish by fel.
a swim in the river and lots of back stretching between the races to see if I could get my legs working again.
struggled with the heat a bit and had trouble eating.
got completely smoked in the finish by fel.
a swim in the river and lots of back stretching between the races to see if I could get my legs working again.
struggled with the heat a bit and had trouble eating.
Orienteering race 46:22 [5]
World cup chasing start.
Started towards the back of a long procession of runners. Decided on left to the first control, but saw the pack crossing the fence to to right. I think my route choice was a bit better cos I caught a little here. gained a bit on the next leg also, with the pack messing around, but then lost some on the fast running through 3 and 4. having lost the group I decided to take a more direct route on 4 and crossed the bottom of the sinkhole, but it didn't pay off and the runners behind caught up. over the next loop the group ahead split up a bit, and a few of the runners around me dropped off, but Signe caught us. I was pretty happy with how I'd run through the first part of the course, but then made a mistake running to 12 where I had a brain fart and ran towards a control that wasn't mine, despite it being much too early on the leg. didn't lose much, and a good reminder to concentrate hard.
I ended up running with Signe and Annika Rhima through the second part of the course - both were a little faster, but not accurate on the controls, so we swapped the lead a lot. The last 10 mins were a major battle to keep running and concentrating with the heat and effort. Both girls had enough of a lead at the last control that a sprint finish wasn't an option.
Totally cooked at the end.
Started towards the back of a long procession of runners. Decided on left to the first control, but saw the pack crossing the fence to to right. I think my route choice was a bit better cos I caught a little here. gained a bit on the next leg also, with the pack messing around, but then lost some on the fast running through 3 and 4. having lost the group I decided to take a more direct route on 4 and crossed the bottom of the sinkhole, but it didn't pay off and the runners behind caught up. over the next loop the group ahead split up a bit, and a few of the runners around me dropped off, but Signe caught us. I was pretty happy with how I'd run through the first part of the course, but then made a mistake running to 12 where I had a brain fart and ran towards a control that wasn't mine, despite it being much too early on the leg. didn't lose much, and a good reminder to concentrate hard.
I ended up running with Signe and Annika Rhima through the second part of the course - both were a little faster, but not accurate on the controls, so we swapped the lead a lot. The last 10 mins were a major battle to keep running and concentrating with the heat and effort. Both girls had enough of a lead at the last control that a sprint finish wasn't an option.
Totally cooked at the end.
Running warm up/down 1:00:00 [2]
warm ups and warm downs for the 2 races
generally quite pleased with how the second two world cup races went (although the first was a total disaster). I think my limited training (starting after aus champs) was quite good, and I managed to improve a lot in a short time. the challenge now will be to stay un-injured and build on this towards the selection trials and woc.
definitely time for some rest now though!
generally quite pleased with how the second two world cup races went (although the first was a total disaster). I think my limited training (starting after aus champs) was quite good, and I managed to improve a lot in a short time. the challenge now will be to stay un-injured and build on this towards the selection trials and woc.
definitely time for some rest now though!
Saturday Jan 12, 2013 #
Orienteering 30:00 [2]
run around the model event for the final world cup races. crazy terrain!
Friday Jan 11, 2013 #
Orienteering race 48:10 [4]
oceania relays. in an Ugly Gully team with Rachel and Bridget. Rachel had a great run on first leg to put us in a good lead, but she also had the advantage over the rest of the girls in that she didn't have to race again. the rest of us were all taking it a little easy because of the next world cup race. Bridget came in with Suz, so I went out with Kathryn, but it was clear that she was running to fast for me to comfortably keep up. Had a cruise around in some really fun open terrain. got in a little race at the end when I met Fel coming into the third last control. I managed to keep just ahead into the finish, but only cos I could hurdle the last 2 fences.
Thursday Jan 10, 2013 #
Orienteering 1:00:00 [3]
Had a cruise around the nice looking bits of the Oceania long champs. Looked like a pretty epic course, so glad not to be racing all of it. Still tired from the first 3 world cup races.
Tuesday Jan 8, 2013 #
Running 30:00 [2]
Morning run and stretches
Orienteering race 25:00 [5]
World cup sprint final. tough hilly race and much longer than expected. Did ok, but didn't make decisions fast enough and felt quite tired on the hills. Finished 34th. Moderately happy with my run.. Good reminder of how much work i have to do to get properly fit again.
Running warm up/down 30:00 [2]
Monday Jan 7, 2013 #
Running 30:00 [2]
Easy run and some stretching
Orienteering race 16:37 [5]
World cup sprint qual. Very tricky area and heaps of fun. Felt quite good running and got the good route choices - just need to be faster! Only problem was not being able to see the map change cos it was hidden around the corner.
Running warm up/down 30:00 [2]