Training Log Archive: AliCIn the 30 days ending Jun 30, 2007:
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Saturday Jun 30, 2007 #
Running warm up/down 44:30 [1]
Warmed up and down looking at the Loxley Common map- I run so much slower when looking at a map, need to keep working on this!
Running intervals 25:30 [4]
2 x the ~3k red loop. Went about 5k pace, I think. First interval took 13:08, second interval at 12:37, I pushed the second one harder. Quads definitely were hurting the second time around, but felt fast on both.
Friday Jun 29, 2007 #
Running 46:00 [2]
Morning steady run out to and around the yellow loop.
Thursday Jun 28, 2007 #
Running warm up/down 41:00 [1]
Warm up, down, and stuff in between intervals.
Running intervals 25:00 [5]
1-2-3-4-5-4-3-2-1 minute pyramid. Did it around the red loop, which is by far the most dynamic loop, with some little ups and downs and lots of corners. Felt pretty good, not really tired from yesterday's race.
Strength (Core) 16:00 [1]
Added boufous this time... =)
Wednesday Jun 27, 2007 #
Running warm up/down 15:00 [1]
Warm-up during the hour that we were missing the race director because he was trying to find two of the control sites!!
Orienteering race 52:53 [4] *** 6.7 km (7:54 / km) +30m 7:43 / km
23c
Another fun one- this had more contours, and a large area in the middle of the map with an open sand dune. The open sand was very, very difficult to run on as it was loose, fine sand and just let you sink into it when you tried to push off. The woods bits had lots of paths, but were open enough to run through still.
I ran well, and didn't get too confused. My two biggest mistakes were aided, if not caused, by inaccuracies in the map. I had a clearing that I was going to use to turn off the path at, but trees had grown there, and the other one, a path marked on the map had overgrown.
Things to work on for next time:
1) Distance judgement. I still have very little.
2) Looking ahead on the map more. I still don't have a clue where the next leg is heading when I get to a control often.
I was 5th overall in a field of around 25-30 and the first woman out of 2.
I ran well, and didn't get too confused. My two biggest mistakes were aided, if not caused, by inaccuracies in the map. I had a clearing that I was going to use to turn off the path at, but trees had grown there, and the other one, a path marked on the map had overgrown.
Things to work on for next time:
1) Distance judgement. I still have very little.
2) Looking ahead on the map more. I still don't have a clue where the next leg is heading when I get to a control often.
I was 5th overall in a field of around 25-30 and the first woman out of 2.
Tuesday Jun 26, 2007 #
Cycling (Transportation) 1:15:00 [1]
To dinner at my parents hotel and back. Ferocious wind across the heath on my way there! Had to switch down from the gear I usually just stay in for all the flats around here.
Strength (Core) 15:00 [1]
The usual. Moved up to do 14 push ups in my push-up sets. My physical therapist would be proud- supposed to be good for keeping my shoulder from dislocating ever again!
Monday Jun 25, 2007 #
Cycling (Transportation) 30:00 [1] 12.0 km (2:30 / km)
Back from the station- had to catch the first train this morning after missing the last one last night and sleeping in the airport- may not play soccer today, we'll see if I collapse after working 9-5 on no sleep!
Running warm up/down 12:00 [1]
To the soccer field.
Field Sports (Soccer) 45:00 [2]
I have never *heard* weather coming at me so distinctly before. It was a massive downpour that hit about 10 minutes into the game: we all looked up to see what the noise was, then sprinted for cover! Game was rather soggy after that, and tough as I didn't have soccer cleats!
Running warm up/down 30:00 [1]
Jogged a longer route home- some of the red loop, some of the white.
Friday Jun 22, 2007 #
Running warm up/down 31:00 [1]
Warm up, down, and recovery between intervals.
Running intervals 18:00 [5]
4 x 4 min on the yellow loop, then 2 x 50 seconds on a straight flat bit on the way back.
Felt good- got tired on the third interval, going up a 'hill'. I wish there were more hills to do intervals on!!
Felt good- got tired on the third interval, going up a 'hill'. I wish there were more hills to do intervals on!!
Cycling (Transportation) 30:00 [2] 12.0 km (2:30 / km)
To the station, to start the weekend trip to England!
Thursday Jun 21, 2007 #
Running 1:08:00 [2]
Easy run with some spenst (plyometrics) mixed in. The red loop inside the yellow loop is a new favorite, it twists and turns and goes up and down a few dunes.
Strength (Core) 15:00 [1]
The full thing of the usual stuff- 10 min abs, 2 min back, 3 min arms.
Wednesday Jun 20, 2007 #
Cycling (Transportation) 30:00 [2] 12.0 km (2:30 / km)
To Hoogeveen station.
Running warm up/down 7:00 [1]
Didn't get a very long warm up in, but enough that I loosened up the still-sore-from-soccer muscles!
Orienteering race 53:26 [4] *** 6.74 km (7:56 / km)
22c
Probably my best race since the second day of the JK- I was 2nd of 22 people total, 1st out of the 3 women.
The terrain was half heavily-path networked blocked forrest and half open heath. The course planning was very good on the forrest bit though, you still definitley wanted to take routes through the woods, and not always around on the paths. The heath bit was very, very interesting as it had an intricate network of trenches from the second world war. 7 controls were in this intricate bit, and it was really fun! Intricate trenches are easier than intricate contours for me... (trenches were marked with gully marks).
Things that went well:
1) Most of the time I felt like I was sure about what was coming next, which was a very nice feeling. Probably helped that there was still quite a bit of trail running for me to decipher the map.
2) Using my compass to figure out what trail I was on. Did this 4-6 times and it worked! Very exciting!
Things that could be worked on:
1) Using my compass to check what trail I was on a bit earlier would have save a bit of confusion in two places- I got around 150m off route thinking I was on the right path once.
2) I took bearings to the last two controls and was significantly off to both. Maybe I was getting tired or something....
Results: http://www.nolb.nl/index.php?option=com_content&ta...
The terrain was half heavily-path networked blocked forrest and half open heath. The course planning was very good on the forrest bit though, you still definitley wanted to take routes through the woods, and not always around on the paths. The heath bit was very, very interesting as it had an intricate network of trenches from the second world war. 7 controls were in this intricate bit, and it was really fun! Intricate trenches are easier than intricate contours for me... (trenches were marked with gully marks).
Things that went well:
1) Most of the time I felt like I was sure about what was coming next, which was a very nice feeling. Probably helped that there was still quite a bit of trail running for me to decipher the map.
2) Using my compass to figure out what trail I was on. Did this 4-6 times and it worked! Very exciting!
Things that could be worked on:
1) Using my compass to check what trail I was on a bit earlier would have save a bit of confusion in two places- I got around 150m off route thinking I was on the right path once.
2) I took bearings to the last two controls and was significantly off to both. Maybe I was getting tired or something....
Results: http://www.nolb.nl/index.php?option=com_content&ta...
Cycling (Transportation) 30:00 [2] 12.0 km (2:30 / km)
And racing the twilight home from 10:30 to 11 pm. Gorgeous colours in the sky over the heathlands in the park, one of those so-happy-to-be-alive moments.
Tuesday Jun 19, 2007 #
Running (Recovery) 40:00 [1]
Easy recovery jog. Needed it again after soccer yesterday! Somehow didn't pay attention and ended up off the red loop on the road for a bit...
Strength (Core) 12:30 [1]
Usual stuff, two minutes less abs 'cause I'm sore from soccer.
Monday Jun 18, 2007 #
Running warm up/down (Transportation) 25:00 [1]
To soccer field and back. Absolutely pouring on the way back! George and I got offered rides by many, and refused them- after you're wet, rain's no problem!
Field Sports (Soccer) 1:00:00 [3]
Astrophysics soccer, week 2. I ran around like crazy again. Good fun!
Sunday Jun 17, 2007 #
Running (Over-Distance) 2:04:00 [1]
Long run- a bit of the 3k red loop, over to the 2.5k red loop, to the 6k blue loop (really cool dunes here), to the 5.5 red loop that I hadn't been on yet, and the 2.5k blue handicapped accessible- and therefore paved- loop.
The new red and new blue loops weren't really that interesting, think I'll keep using some of the closer more interesting ones.
My arms were really sore by the end of my run. I think it's because it's so flat that the pattern of my arms is always really similar, while ups and downs would change the motions slightly. That, plus the fact that my arms are still just much weaker than normal!!!
The new red and new blue loops weren't really that interesting, think I'll keep using some of the closer more interesting ones.
My arms were really sore by the end of my run. I think it's because it's so flat that the pattern of my arms is always really similar, while ups and downs would change the motions slightly. That, plus the fact that my arms are still just much weaker than normal!!!
Strength (Core) 15:00 [1]
The usual stuff.
Friday Jun 15, 2007 #
Running warm up/down 45:00 [2]
Warm up, down, and the recovery time between intervals.
Running intervals 24:00 [5]
Intervals around the yellow 5k loop. 1-2-3-4-5-4-3-2-1 minutes, with half as long recovery in between.
A good workout, I was feeling it towards the end, the yellow loop is about the 'hilliest' close loop I've got, it goes over a bunch of sand dunes in the middle of the loop.
A good workout, I was feeling it towards the end, the yellow loop is about the 'hilliest' close loop I've got, it goes over a bunch of sand dunes in the middle of the loop.
Thursday Jun 14, 2007 #
Running 1:02:00 [2]
So I had made a little map of the trails in a certain section of the woods, to practice just reading a map and navigating quickly. About 5 minutes into my run: torrential rain and thunder and lightning. My little map became useless, but it was a fun run in the crazy rain!
Strength (Core) 15:00 [1]
The usual.
Wednesday Jun 13, 2007 #
Cycling (Transportation) 32:00 [2] 12.0 km (2:40 / km)
Cycled to Hoogeveen Station from the telescope... I think it's around 12k.
Running warm up/down 8:00 [1]
Warming up along the road before the start. Met nice Dutch orienteers!
Orienteering race 1:11:30 [4] *** 7.45 km (9:36 / km) +5m 9:34 / km
20c
Holland is flat, and even with 2.5m contours, there were very few on my map!! The area (De Paalberg) was heavily path-networked and the forest was tough to run through, so often it was a matter of finding the right path route between controls. This sounds like it would make things easier, but it was really difficult for me- paths all looked the same, junctions were confusing, and I had to slow down a lot more than I thought I should have to in order to make descisions and not run ahead of my navigation. (The map is apparently not very good- a recent storm in Holland has changed things significantly.)
Things I did well: 1) Paying attention. I knew when things were going wrong, and relocated before I got massively confused. 2) Used my compass to figure out what trail I was on. I had never done this before really, it was cool that it worked! 3) Slowing down near controls. I wasn't amazing at actually finding the controls always, but I slowed down, knew where they were supposed to be, and found them.
Things I need to work on: 1) Distance judgement. On so many paths, it would be really good to have a better sense of how far to run along the path before turning into the woods. 2) Compass at trail junctions. Trails where hard to tell apart when they were coming at all angles at big wide junctions. If I knew coming into a big junction what bearing I was going out on, that'd be quicker.
Fun times! Hope to get to the next 2 Wednesdays as well!!
Things I did well: 1) Paying attention. I knew when things were going wrong, and relocated before I got massively confused. 2) Used my compass to figure out what trail I was on. I had never done this before really, it was cool that it worked! 3) Slowing down near controls. I wasn't amazing at actually finding the controls always, but I slowed down, knew where they were supposed to be, and found them.
Things I need to work on: 1) Distance judgement. On so many paths, it would be really good to have a better sense of how far to run along the path before turning into the woods. 2) Compass at trail junctions. Trails where hard to tell apart when they were coming at all angles at big wide junctions. If I knew coming into a big junction what bearing I was going out on, that'd be quicker.
Fun times! Hope to get to the next 2 Wednesdays as well!!
Cycling (Transportation) 30:00 [2] 12.0 km (2:30 / km)
Hurried on home to beat the dark! (It was 10:25 when I started cycling, and still didn't quite get dark before 10:55 when I arrived back at the telescope!)
Tuesday Jun 12, 2007 #
Running (Steady) 49:00 [2]
Out to and around the yellow loop- I like the yellow loop, it has a few 'climbs' in it, maybe like 15m of climb total in 5k? =)
Strength 11:00 [1]
Wimped out on the 10 minutes of abs as I'm sore from soccer yesterday, but did the rest of the normal stuff after 5 minutes of abs...
I'm really psyched to go orienteering tomorrow!
I'm really psyched to go orienteering tomorrow!
Monday Jun 11, 2007 #
Running warm up/down 29:00 [1]
To the soccer field and back- wasn't sure exactly where it was, but Lhee is a super-small village, so it wasn't too hard. It's difficult to hide a soccer field.
Field Sports (Soccer) 1:00:00 [3]
Wowzer, was that a good workout! Astrophysics soccer game, but people took it a bit more seriously than astrophysics ultimate frisbee back at Oxford. I just ran all over the place. Had a few well placed passes, collided with a few large men- even my own goalie took me out once (on accident, but as far as I can tell he dove straight into me.)
It was also ridiculously hot out. No shade.
Came back to the Real World: Astrophysics house and had cold honeydew and beer. Life is good.
It was also ridiculously hot out. No shade.
Came back to the Real World: Astrophysics house and had cold honeydew and beer. Life is good.
Sunday Jun 10, 2007 #
Running long (Over-Distance) 2:00:00 [2] 18.0 km (6:40 / km)
slept:8.0
Out on the border trail to the Blue loop (6k), which linked to the Orange loop (5k), which linked to the Yellow loop (5k).
Some neat sand dunes/vegetation/marshes along the loops. There were some really awesome looking grass covered dunes at one point- may have to go play on those!
Mostly better from being sick, still a tickle at the back of my throat, but my body didn't feel too tired, so I went for the full long run.
Some neat sand dunes/vegetation/marshes along the loops. There were some really awesome looking grass covered dunes at one point- may have to go play on those!
Mostly better from being sick, still a tickle at the back of my throat, but my body didn't feel too tired, so I went for the full long run.
Strength (Core) 14:00 [1]
Saturday Jun 9, 2007 #
Running 1:01:00 [1] 7.5 km (8:08 / km)
Another easy run to get better from being sick. Brought the map of Caerwent with me and looked with it as I ran the 3km red loop. Then ran it again without the map just to run a bit more.
Friday Jun 8, 2007 #
Running 33:38 [1] 4.0 km (8:25 / km)
Very, very easy run, since I still have my cold. I did take a map with me- one of Graithewaite that we did a peg relay on over training camp. I did the course backwards in my head, trying to imagine what I would do to get to each control, and what I'd see around me.
I did have to stop a few times to really read the map and figure out what to do next! I was also running on terrain-ish stuff and still had to actually pay attention to where I was going as my route (marked by white pegs in the ground) changed paths frequently at intersections.
I did have to stop a few times to really read the map and figure out what to do next! I was also running on terrain-ish stuff and still had to actually pay attention to where I was going as my route (marked by white pegs in the ground) changed paths frequently at intersections.
Strength (Core) 13:00 [1]
Push ups at beginning *and* end, otherwise general core stuff!
Thursday Jun 7, 2007 #
Note
slept:6.0 (sick) (rest day)
And I'm sick. Boo. (Just a head cold, I think.)
But really, if I had to pick a time to be sick, it'd be now. No races on the horizon, and I was thinking of taking a week on the easy side anyways...
I relearned how to play bridge last night with fellow astronomers - I remember very little and it's much confusing!!
But really, if I had to pick a time to be sick, it'd be now. No races on the horizon, and I was thinking of taking a week on the easy side anyways...
I relearned how to play bridge last night with fellow astronomers - I remember very little and it's much confusing!!
Wednesday Jun 6, 2007 #
Running warm up/down 38:00 [1]
Running intervals (Trail) 17:00 [5]
4 x 4 minutes
1 x 77 seconds
I did the intervals around a 5k loop in the woods. The loop was marked by yellow posts on the side of the trail every so often. There were bits of up and down on the sand dunes, but mostly flat.
They felt very easy for some reason. I was breathing hard, but my legs barely hurt at all. I think that I'm very well rested, because I would normally expect that pace to hurt a whole lot more!
1 x 77 seconds
I did the intervals around a 5k loop in the woods. The loop was marked by yellow posts on the side of the trail every so often. There were bits of up and down on the sand dunes, but mostly flat.
They felt very easy for some reason. I was breathing hard, but my legs barely hurt at all. I think that I'm very well rested, because I would normally expect that pace to hurt a whole lot more!
Strength (Core) 15:00 [1]
Abs, back, and yet again some push-ups!
Tuesday Jun 5, 2007 #
Running 48:00 [2]
Exploring the area around more. Turns out its forested sand dunes, and would be pretty awesome to train on if there was a map with 2.5m contours, as they are pretty eroded and nothing like Penhale!
C • maps 5
Monday Jun 4, 2007 #
Running 32:00 [1]
Now in Dwingeloo, The Netherlands!
Short jog to start exploring my surroundings after a disrupted sleep pattern for the past two nights. I'm living in the middle of a national park, which is pretty sweet. It's part wooded, part heath, and part meadows/farmland. There are lots of trails, and I discovered, some interesting little contour features, although it is mostly flat. I do need to figure out the lowdown on the poisionious snake situation before heading off the paths though...
I felt draggy, not surpising due to lack of sleep and travelling!
Short jog to start exploring my surroundings after a disrupted sleep pattern for the past two nights. I'm living in the middle of a national park, which is pretty sweet. It's part wooded, part heath, and part meadows/farmland. There are lots of trails, and I discovered, some interesting little contour features, although it is mostly flat. I do need to figure out the lowdown on the poisionious snake situation before heading off the paths though...
I felt draggy, not surpising due to lack of sleep and travelling!
Strength (Core) 10:30 [1]
Core stuff- abs, back, sides, and then 10 pushups. I need to get over hating pushups so much, but they are by far my least thing to do...
Sunday Jun 3, 2007 #
Orienteering race 1:39:05 [4] ***** 9.0 km (11:01 / km) +225m 9:47 / km
18c slept:4.0
The first true daylight leg of the Harvester Relay at Penhale Sands, 9k.
Alright, so Penhale Sands is very demanding on contour feature recognition skills. I would say that this course made it very evident that I need better contour-feature recognitions skills! From the very beginning, I couldn't run at the speed that I've gotten used to running in races and still have any clue where I was. So I made some errors right from the start, but luckily those were ones I relocated quickly (< 2 minutes!) from. (My general approach to relocating was climbing a hill and figuring things out from the top where I could see a lot. If I had been on a night leg I would have been totally screwed!)
About 2/3 of the way through, I had a distinct plan for getting from 11 to 12, and things went massively awry. I got hopelessly confused, and couldn't make sense of where I might possibly be even when I looked around for quite awhile. Ended up going back in the direction I came from until things made sesnse again....
Anyways, it wasn't super horrible, just wasn't the relay leg I would have liked to run for my team! I think if I hadn't been on a relay, I would have spent lots more time and not really raced it- I could learn so much from training there!
Alright, so Penhale Sands is very demanding on contour feature recognition skills. I would say that this course made it very evident that I need better contour-feature recognitions skills! From the very beginning, I couldn't run at the speed that I've gotten used to running in races and still have any clue where I was. So I made some errors right from the start, but luckily those were ones I relocated quickly (< 2 minutes!) from. (My general approach to relocating was climbing a hill and figuring things out from the top where I could see a lot. If I had been on a night leg I would have been totally screwed!)
About 2/3 of the way through, I had a distinct plan for getting from 11 to 12, and things went massively awry. I got hopelessly confused, and couldn't make sense of where I might possibly be even when I looked around for quite awhile. Ended up going back in the direction I came from until things made sesnse again....
Anyways, it wasn't super horrible, just wasn't the relay leg I would have liked to run for my team! I think if I hadn't been on a relay, I would have spent lots more time and not really raced it- I could learn so much from training there!
Running warm up/down 15:00 [1]
Saturday Jun 2, 2007 #
Event: Harvester Relays
Running warm up/down 10:00 [1]
Around campground.
Orienteering race (Sprint) 22:50 [5] **** 3.1 km (7:22 / km) +70m 6:37 / km
Sprint course around the Penhale Sands Complex- complete with trailers, a waterpark, minigolf, tentsites, sand dunes and such... pretty cool actually.
A fine but not amazing run. Lost time mostly on two controls I think- one because I chose the less safe route and then had to look at my map a lot more and change route a bit to make sure I was where I thought I was, and then the second was just an identical-feauture error. Wrong set of buildings.
A fine but not amazing run. Lost time mostly on two controls I think- one because I chose the less safe route and then had to look at my map a lot more and change route a bit to make sure I was where I thought I was, and then the second was just an identical-feauture error. Wrong set of buildings.