Training Log Archive: slauensteinIn the 7 days ending May 17, 2010:
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Sunday May 16, 2010 #
10 AM
running warm up/down 25:20 [2] 3.0 km (8:27 / km)
Long ways to the start of the long distance today.
Orienteering race 1:43:12 [5] 9.6 km (10:45 / km) +300m 9:18 / km
shoes: VJ supra (yellow)
Long distance race. A technically strong race, but I didn't feel very strong physically. The terrain here in Trondheim takes a lot of energy. Could have been a few minutes faster due to some sub-par routes and not planning my legs consequently enough. By WOC, I'll be 5 minutes faster physically too.
This race was a great experience for WOC.
Results: http://www.nmsprint2010.no/arr/craftcup/sondag/res...
GPS tracking: http://www.tulospalvelu.fi/gps/20100516craftcupD21...
This race was a great experience for WOC.
Results: http://www.nmsprint2010.no/arr/craftcup/sondag/res...
GPS tracking: http://www.tulospalvelu.fi/gps/20100516craftcupD21...
Saturday May 15, 2010 #
Event: 2010 US Team Trials for WOC
Orienteering race 51:37 [5] 5.0 km (10:19 / km) +130m 9:08 / km
shoes: VJ supra (yellow)
Middle distance race (European Champs selection race for the Norwegian team).
Most of my race was okay, but I was not planning well the whole race and I had to keep forcing myself to plan the leg and to tell myself what I want to see. I was doing most of my orienteering retrospectively. But, it was working fine and I wasn't making any big mistakes. I was actually pretty happy with my race until the spectator control. The next control was a pit on a nose in the green. I didn't have a plan running in and when I got up to the nose I didn't know if I was above or below the control. So, I lost 4 minutes searching around and got really frustrated. Once I had the control, I was pissed and of course, made another mistake. Next control, didn't take the time to look at my compass while I was running across the road and ran too far to the left, panicked a little, but tried to figure it out quickly. Still took 3-4 minutes to find it. Oh Man! :-((( I lost almost 8 minutes on the last little tiny loop. So mad!! My time would have been fairly decent otherwise. Boohoo :-(
It made me feel better about myself to watch the tracks from Minna and Anne Margrethe: http://www.tulospalvelu.fi/gps/20100515craftcupD21...
The mistake that Minna makes to number 14 and 15 is basically what I did.
Results are here: http://www.nmsprint2010.no/arr/craftcup/lordag/res...
Tomorrow's goal: plan each leg!
Most of my race was okay, but I was not planning well the whole race and I had to keep forcing myself to plan the leg and to tell myself what I want to see. I was doing most of my orienteering retrospectively. But, it was working fine and I wasn't making any big mistakes. I was actually pretty happy with my race until the spectator control. The next control was a pit on a nose in the green. I didn't have a plan running in and when I got up to the nose I didn't know if I was above or below the control. So, I lost 4 minutes searching around and got really frustrated. Once I had the control, I was pissed and of course, made another mistake. Next control, didn't take the time to look at my compass while I was running across the road and ran too far to the left, panicked a little, but tried to figure it out quickly. Still took 3-4 minutes to find it. Oh Man! :-((( I lost almost 8 minutes on the last little tiny loop. So mad!! My time would have been fairly decent otherwise. Boohoo :-(
It made me feel better about myself to watch the tracks from Minna and Anne Margrethe: http://www.tulospalvelu.fi/gps/20100515craftcupD21...
The mistake that Minna makes to number 14 and 15 is basically what I did.
Results are here: http://www.nmsprint2010.no/arr/craftcup/lordag/res...
Tomorrow's goal: plan each leg!
11 AM
running warm up/down 40:00 [2] 6.8 km (5:53 / km)
shoes: VJ supra (yellow)
Warm-up and cool down for the middle race today. Felt a little stiff and tired during the warm-up. Tried to do enough running to get warm and ran for about 5 minutes at a pretty hard tempo. This helped. Leg swings and some sprints and my legs came around. Felt pretty good physically during the race. First time in a long time...
Friday May 14, 2010 #
2 PM
strength 16:00 [3]
Core strength with some of the Swissies.
3 PM
Orienteering 53:24 5.8 km (9:12 / km) +165m 8:04 / km
ahr:154 max:175 shoes: Mizuno Wave Harrier 2
Easy day. We had the morning for ourselves. In the afternoon we went to a forest that should be similar to the races tomorrow and Sunday. We are running the Norwegian selection races for the European Champs/World Cup. Saturday is a middle and Sunday long.
Thursday May 13, 2010 #
9 AM
running 19:08 2.57 km (7:27 / km) +41m 6:54 / km
ahr:145 max:168 shoes: Inov-8 Mudclaw 330 0
Warm-up for the "Knock-out" Sprint liga races we were running today.
Orienteering 10:38 2.0 km (5:19 / km) +20m 5:04 / km
ahr:182 max:195 shoes: Inov-8 Mudclaw 330 0
Sprint 1/4 Final
Mass start, top 2 go to the first group in the 1/2 final, next 2 in the 2nd group and the last 2 in the 3rd group. I was in a group with Celine Donin, Carolin Cejka, Judith Wyder and Capucine Vercellotti. I figured running against the Swiss and French team was going to be challenging and I assumed I would be last in each wave.
This sprint was mostly in a small patch of forest with a surrounding neighborhood. The forking was butterfly loops, so we all ran the same thing just in a different order. My legs were already burning up to the hill to the start flag (they started us about 200m away from the start flag) and I was already loosing distance to the girls. But I spend that time reading ahead, looking at which loop I had first and what order the controls went in. By the time we got to the center control I was with everyone and it seems that I did my three loops as fast as all of the girls. We left the woods area all with in 10 seconds, I was in 3rd at that point, Caro and Judith ahead, the two French girls behind. The long route choice leg was just hard running and Celine Dodin took the other option to the control which either must have been a little bit faster or she was moving faster than me, because she got to the control almost exactly at the same time. The last bit was running through the neighborhood, and I couldn't catch Celine anymore, but I was staying ahead of Capucine. My goal at that point was to not be last and I managed to stay ahead until the finish. Ran really hard and could feel it directly afterwards.
Mass start, top 2 go to the first group in the 1/2 final, next 2 in the 2nd group and the last 2 in the 3rd group. I was in a group with Celine Donin, Carolin Cejka, Judith Wyder and Capucine Vercellotti. I figured running against the Swiss and French team was going to be challenging and I assumed I would be last in each wave.
This sprint was mostly in a small patch of forest with a surrounding neighborhood. The forking was butterfly loops, so we all ran the same thing just in a different order. My legs were already burning up to the hill to the start flag (they started us about 200m away from the start flag) and I was already loosing distance to the girls. But I spend that time reading ahead, looking at which loop I had first and what order the controls went in. By the time we got to the center control I was with everyone and it seems that I did my three loops as fast as all of the girls. We left the woods area all with in 10 seconds, I was in 3rd at that point, Caro and Judith ahead, the two French girls behind. The long route choice leg was just hard running and Celine Dodin took the other option to the control which either must have been a little bit faster or she was moving faster than me, because she got to the control almost exactly at the same time. The last bit was running through the neighborhood, and I couldn't catch Celine anymore, but I was staying ahead of Capucine. My goal at that point was to not be last and I managed to stay ahead until the finish. Ran really hard and could feel it directly afterwards.
running 7:44 0.82 km (9:28 / km) +11m 8:52 / km
ahr:149 max:169 shoes: Mizuno Wave Harrier 2
Warm-up for the next sprint.
Orienteering 10:21 2.3 km (4:30 / km) +20m 4:19 / km
ahr:181 max:187 shoes: Mizuno Wave Harrier 2
1/2 Final
Group: Seline Stalder, Ines Brodmann, Judith Wyder, and a french girl (don't know her name).
This time the terrain was all park and town. Again with a butterfly, but better said a star, since we only had one control and then back to the center. I had a good start and was again 3rd after the star, Ines and Judith ahead. The french girl was able to pass me during the town part and I was just on her heals the whole way, but couldn't get around her. Seline had made a mistake and was behind. Not last again, very happy with that :-)
Group: Seline Stalder, Ines Brodmann, Judith Wyder, and a french girl (don't know her name).
This time the terrain was all park and town. Again with a butterfly, but better said a star, since we only had one control and then back to the center. I had a good start and was again 3rd after the star, Ines and Judith ahead. The french girl was able to pass me during the town part and I was just on her heals the whole way, but couldn't get around her. Seline had made a mistake and was behind. Not last again, very happy with that :-)
running warm up/down 8:07 1.02 km (7:59 / km) +3m 7:52 / km
ahr:145 max:167 shoes: Mizuno Wave Harrier 2
Warm-up for the final. I was feeling very tired at this point...
Orienteering race 15:03 2.4 km (6:16 / km) +42m 5:46 / km
ahr:171 max:191 shoes: Mizuno Wave Harrier 2
Final
Group: Seline Stalder, Celine Dodin, Capucine Vercellotti and me.
The final was all forest in a park on the coast in Trondheim. I was feeling tired before start and on the way to the 1st control I didn't have much push in my legs, but once in the butterfly and orienteering on my own I got going and motivated to do well. My biggest mistake was that I could not find number 3 on the map. It was my first loop in the complex butterfly (two middle points) and I just couldn't find it on my map. The problem was that it was also my number 11 and the number 11 was closer to the circle than the number 3 and I just didn't see it. I stood there for about 30 seconds trying to find it, seeing every other number before finally seeing where I need to run next. Ran hard the whole way and made no big mistakes, maybe a 10-20 second mistake twice. I was alone after the butterfly and I didn't know if I was head or behind. Part of me hoped I was ahead, but that was wishful thinking. Came in about 1 minute behind the three women. Oh well, they are all really good runners and sprinter, so loosing 1 minute is actually pretty good.
Group: Seline Stalder, Celine Dodin, Capucine Vercellotti and me.
The final was all forest in a park on the coast in Trondheim. I was feeling tired before start and on the way to the 1st control I didn't have much push in my legs, but once in the butterfly and orienteering on my own I got going and motivated to do well. My biggest mistake was that I could not find number 3 on the map. It was my first loop in the complex butterfly (two middle points) and I just couldn't find it on my map. The problem was that it was also my number 11 and the number 11 was closer to the circle than the number 3 and I just didn't see it. I stood there for about 30 seconds trying to find it, seeing every other number before finally seeing where I need to run next. Ran hard the whole way and made no big mistakes, maybe a 10-20 second mistake twice. I was alone after the butterfly and I didn't know if I was head or behind. Part of me hoped I was ahead, but that was wishful thinking. Came in about 1 minute behind the three women. Oh well, they are all really good runners and sprinter, so loosing 1 minute is actually pretty good.
running warm up/down 5:22 0.69 km (7:49 / km) +28m 6:30 / km
ahr:151 max:164 shoes: Mizuno Wave Harrier 2
Cool down after the final.
Wednesday May 12, 2010 #
10 AM
Orienteering 1:57:59 [2] 9.9 km (11:55 / km) +340m 10:10 / km
shoes: Inov-8 Mudclaw 330 0
Long distance training on the map from last year's Norwegian Long distance champs (Renamarka).
I volunteer to pick up control (since I am here as part of the staff) and I am glad that I did. If hadn't had to go to all the controls today, I am certain I would not have had such a good technical training and would have given up pretty quickly and done much less of the course.
The story is that there was a bunch of snow in the terrain. So much snow that I would sink in mid thigh at times. There were also patches of snow free ground and at one point even about 10 minutes of running without any snow. But for the most part, it was a struggle to move forward. This extra challenge made it very important not to search for a control since the extra running around through the deep snow would have been a killer. And so I was super accurate the whole way through and spike every control :-) granted I was not moving very fast... :-)
I actually was a little euphoric when I spiked a very tough "up a vague slope with constantly changing vegetation" control. It felt so good to nail it. Maybe it was the hypoglycemia taking over. No just joking, I actually felt pretty strong today, except for the first 20 minutes to warm up (I'm getting old).
Enough training for today.
I volunteer to pick up control (since I am here as part of the staff) and I am glad that I did. If hadn't had to go to all the controls today, I am certain I would not have had such a good technical training and would have given up pretty quickly and done much less of the course.
The story is that there was a bunch of snow in the terrain. So much snow that I would sink in mid thigh at times. There were also patches of snow free ground and at one point even about 10 minutes of running without any snow. But for the most part, it was a struggle to move forward. This extra challenge made it very important not to search for a control since the extra running around through the deep snow would have been a killer. And so I was super accurate the whole way through and spike every control :-) granted I was not moving very fast... :-)
I actually was a little euphoric when I spiked a very tough "up a vague slope with constantly changing vegetation" control. It felt so good to nail it. Maybe it was the hypoglycemia taking over. No just joking, I actually felt pretty strong today, except for the first 20 minutes to warm up (I'm getting old).
Enough training for today.
Tuesday May 11, 2010 #
9 AM
running warm up/down 21:46 1.47 km (14:49 / km) +80m 11:39 / km
ahr:150 max:205 shoes: VJ supra (yellow)
Warm-up for our middle distance race. Feeling good enough to race. It was pretty cold, but at least it's sunny again. No snow today.
Orienteering race 53:32 5.7 km (9:24 / km) +170m 8:10 / km
ahr:178 max:188 shoes: VJ supra (yellow)
Middle distance O race.
I wasn't quiet warm enough to have a good start. Didn't really know where I was on my way to number 1 and that didn't turn out so well... surprising ;-) Lost 2 minutes already there :-( I probably could have relocated a little quicker if I had looked at number 2 to try to relocate. Doh! Lost some time to number 2 as well because I wasn't in a flow yet. After that it went a little better, but I still made 2 more mistakes in the control circle. Total time loss to mistake was about 4.5 minutes.
Simone had 39:50
Caroline Cejka 43' low
Vroni König-Salmi 43' high
a bunch of the girls were around 45-46 minutes
two girls had 50-52 min
I beat one girl on the Swiss team, but I don't think she ran everything hard.
Wish-washy feelings about the run. My lungs are still really tight when I run fast and I have to cough it out when I run hard. I also made too many mistakes in the control circle.
Things to work on:
Warm up better when it's so cold (to avoid mistakes in the beginning)
Read the clue descriptions
Attackpoint!
Be more aggressive (especially downhill)
I wasn't quiet warm enough to have a good start. Didn't really know where I was on my way to number 1 and that didn't turn out so well... surprising ;-) Lost 2 minutes already there :-( I probably could have relocated a little quicker if I had looked at number 2 to try to relocate. Doh! Lost some time to number 2 as well because I wasn't in a flow yet. After that it went a little better, but I still made 2 more mistakes in the control circle. Total time loss to mistake was about 4.5 minutes.
Simone had 39:50
Caroline Cejka 43' low
Vroni König-Salmi 43' high
a bunch of the girls were around 45-46 minutes
two girls had 50-52 min
I beat one girl on the Swiss team, but I don't think she ran everything hard.
Wish-washy feelings about the run. My lungs are still really tight when I run fast and I have to cough it out when I run hard. I also made too many mistakes in the control circle.
Things to work on:
Warm up better when it's so cold (to avoid mistakes in the beginning)
Read the clue descriptions
Attackpoint!
Be more aggressive (especially downhill)
3 PM
running warm up/down 17:10 1.7 km (10:06 / km) +220m 6:08 / km
ahr:151 max:164 shoes: VJ supra (yellow)
Warm-up to the start. Got a cramp in my calf while running, tried to keep running, the cramp made it's way up my hamstring and then I had to stop to walk for a while. Stretched it and then it was better afterwards.
Orienteering 55:35 4.59 km (12:06 / km) +190m 10:02 / km
ahr:152 max:171 shoes: VJ supra (yellow)
Cliff-hanger training... controls on slopes and green controls. Do I need to say more? :-)