Training Log Archive: BrandNewMeIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
7 AM
Cross training 35:00 [3] 2.0 mi (17:30 / mi)
slept:7.0
Road running 26:00 [3] 3.5 mi (7:26 / mi)
4 PM
Cross training 40:00 [3] 2.0 mi (20:00 / mi)
Road running 7:00 [3] 0.8 mi (8:45 / mi)
Monday Jul 30, 2012 #
7 AM
Cross training 40:00 [3] 2.0 mi (20:00 / mi)
slept:8.0
4 PM
Cross training 35:00 [3] 2.0 mi (17:30 / mi)
Saturday Jul 28, 2012 #
7 AM
XC / road / hill race 30:00 [3] 5.0 mi (6:00 / mi)
slept:7.0
Handicap. Yuck.
Friday Jul 27, 2012 #
7 AM
Cross training 40:00 [3] 2.0 mi (20:00 / mi)
slept:7.0
Off-road running 46:00 [3] 6.3 mi (7:18 / mi)
12 PM
Cross training 35:00 [3] 2.0 mi (17:30 / mi)
Thursday Jul 26, 2012 #
7 AM
Cross training 37:00 [3] 2.0 mi (18:30 / mi)
slept:6.0
Road running 37:00 [3] 5.2 mi (7:07 / mi)
4 PM
Cross training 37:00 [3] 2.0 mi (18:30 / mi)
Wednesday Jul 25, 2012 #
12 PM
Off-road running 46 [3] 6.3 mi (7 / mi)
slept:7.0
hw
4 PM
Cross training 37:00 [3] 2.0 mi (18:30 / mi)
Road running 6:00 [3] 0.7 mi (8:34 / mi)
Tuesday Jul 24, 2012 #
6 AM
Cross training 37:00 [3] 2.0 mi (18:30 / mi)
slept:7.0
The practicalities of getting to work mean the post woc rest is over. My bike was looking neglected and unloved.
4 PM
Road running 43:00 [3] 5.8 mi (7:25 / mi)
Run home. Amazing how shite you can feel after just a couple of days off.
Saturday Jul 21, 2012 #
Note
So the end of woc marks the end of another o year for me. Perhaps I will do the last world cups if it is logistically possible, and I look forward to the shi's and some nice sol's / suol's. The uk cup final is unlikely to happen as I don't have enough scoring races to count.
This season has had some major highs, and I think I have progressed a lot. Winning the jk has been always been a major goal, and it was cool to tick that off the list. Retaining the British middle was good, but the British sprint and long remain on the to do list. The selection races were not very satisfying either. The vhi's were a welcome respite from pressure racing however - I'll be back. Wmoc was also immense fun too. I can see myself coming back for more here too.
Internationally I feel I have made real progress. The europeans were all good races, the world cups in Switzerland were ok, 7th in the sprint this week is totally unbelievable, 22nd in the middle was ok for me. 25th in the long was a real disappointment. Not for the position but because I navigated so badly. I really urgently need to address my sloppy fine navigation for next year. Then again, as toni said, if I navigated like that and still came 25rh I must be doing something right. The only slight downside of doing all disciplines at woc is that I disn't give myself enough time to get into the long terrain as I was doing the middle. The woc relay was really good fun, I felt excellent physically, as I have done in all of the woc races. I just don't seem to tire.
A few people I'd like to thank for all of their help and encouragement:
Daves Rollins & sprot for the woc help, Jo stevenson for eoc help, my physio heather at Fasic for acknowledging that I am never going to stop training, and working around that, massage bob, Sarah h & Kim, Sarah Rollins for making woc & wmoc such a laugh, all my Esoc & Scottish orienteering friends, the Tuesday night group, tess for training with me, everyone that has offered advice etc, James & Fran for being my best friends, and a special mention for:
Jason inman, who gives me well considered, wise and totally impartial advice when ever I need it. He has helped me whenever I have asked for it for nearly 20 years now, and I count myself very lucky to have such an excellent friend.
Toni Louhisola who has made me the athlete I am over the past year. I remember when I said I wanted to run sprint at woc this year, and he looked a bit confused and said but you are a long runner claire. He went along with it though and helped me train, and here I am with a 7th at woc! Thanks for helping out with my major pre race nerves, and believing in me.
My husband Ray. Whenever i am out training, he is looking after the kids. Whenever i need to go away orienteering, i have an immensely fun time, and he has an immensly tough time, trying to juggle his work with nursey pick up / drop offs / getting up in the night etc. For many weekends this year Ray has put my goals ahead of his. This happens year after year. Half of my success is directly due to him. I appreciate and respect him for all he does for me (and 9th at wmoc sprint - woc 2013 in Finland ray?).
This season has had some major highs, and I think I have progressed a lot. Winning the jk has been always been a major goal, and it was cool to tick that off the list. Retaining the British middle was good, but the British sprint and long remain on the to do list. The selection races were not very satisfying either. The vhi's were a welcome respite from pressure racing however - I'll be back. Wmoc was also immense fun too. I can see myself coming back for more here too.
Internationally I feel I have made real progress. The europeans were all good races, the world cups in Switzerland were ok, 7th in the sprint this week is totally unbelievable, 22nd in the middle was ok for me. 25th in the long was a real disappointment. Not for the position but because I navigated so badly. I really urgently need to address my sloppy fine navigation for next year. Then again, as toni said, if I navigated like that and still came 25rh I must be doing something right. The only slight downside of doing all disciplines at woc is that I disn't give myself enough time to get into the long terrain as I was doing the middle. The woc relay was really good fun, I felt excellent physically, as I have done in all of the woc races. I just don't seem to tire.
A few people I'd like to thank for all of their help and encouragement:
Daves Rollins & sprot for the woc help, Jo stevenson for eoc help, my physio heather at Fasic for acknowledging that I am never going to stop training, and working around that, massage bob, Sarah h & Kim, Sarah Rollins for making woc & wmoc such a laugh, all my Esoc & Scottish orienteering friends, the Tuesday night group, tess for training with me, everyone that has offered advice etc, James & Fran for being my best friends, and a special mention for:
Jason inman, who gives me well considered, wise and totally impartial advice when ever I need it. He has helped me whenever I have asked for it for nearly 20 years now, and I count myself very lucky to have such an excellent friend.
Toni Louhisola who has made me the athlete I am over the past year. I remember when I said I wanted to run sprint at woc this year, and he looked a bit confused and said but you are a long runner claire. He went along with it though and helped me train, and here I am with a 7th at woc! Thanks for helping out with my major pre race nerves, and believing in me.
My husband Ray. Whenever i am out training, he is looking after the kids. Whenever i need to go away orienteering, i have an immensely fun time, and he has an immensly tough time, trying to juggle his work with nursey pick up / drop offs / getting up in the night etc. For many weekends this year Ray has put my goals ahead of his. This happens year after year. Half of my success is directly due to him. I appreciate and respect him for all he does for me (and 9th at wmoc sprint - woc 2013 in Finland ray?).
12 PM
Orienteering - race 37:25 [3] 5.9 km (6:21 / km)
slept:6.6
After more, major doubts about my abilities late last night I was really not keen on the relay. I talked things through, which made it a bit better, and woke up feeling ok about things. I wanted and needed a clean race. I started in about 14th with a pack. They caned it off, I stuck with them, and pulled away as they died a bit. I came straight into number one, but didn't see the control, lost confidence, thought I was too soon so went on, saw the tv cameras at 2 and turned back to 1 and got it. I did my own thing for the rest of the race, hitting them all cleanly. I moved through to 8th. Really pleased. It was just what I needed, blasting through shite, straight pretty much all all the way. Felt great physically. I am glad to be able to say I felt great all week physically. More reflections later though. Thanks to my cool team mates, cat & Sarah.
Friday Jul 20, 2012 #
Note
slept:9.0 (rest day)
Rest day (unless operating a pedalo counts).
Morale / self confidence / belief in my abilities has been pretty much rock bottom all day...except for the past hour or so, when I seem to have been released from my depressed sulk. This is good news, esp as I am on the relay team sheet.
Strange for me to say so, but this evening I find myself remarkably up for the relay. Physically I feel good, mentally I am getting there. I can already tell though that by tomorrow morning I'll be mad for it!
Morale / self confidence / belief in my abilities has been pretty much rock bottom all day...except for the past hour or so, when I seem to have been released from my depressed sulk. This is good news, esp as I am on the relay team sheet.
Strange for me to say so, but this evening I find myself remarkably up for the relay. Physically I feel good, mentally I am getting there. I can already tell though that by tomorrow morning I'll be mad for it!
C • yay 1
Thursday Jul 19, 2012 #
Orienteering - race 1:32:00 [3] 12.4 km (7:25 / km)
slept:6.5
Woc long
Ruined a perfectly acceptable run by junking loads at 20 and 21 in the last few hundred metres. Totally demoralised.
To elaborate, I have worked out that I lost about 11 mins to mistakes, 3 to route choice and the rest (4mins ish) on fitness. My problem was compass bearings under pressure. We had lots of ditch junctions in the green, and you couldn't see more than about 2m along any ditch, and I didn't bother to work out which ditch junction it was, hoping to see them. Even being a couple of metres offline at any point meant that you had to wade through loads of extra head height nettles and brambles, through which you really couldn't see much ahead of you. At least I know what to work on. Of those 11 mins mistakes, at least 4:30 was in the tiny last loop, so that added to the demoralised feeling. I don't want to drop the other 6:30 either though, so this will be a major focus of mine over the coming year. I am going to try to I train all year around this year in orde to improve. Usually I would just ignore o-training until the new year, but this year I am motivated to try to make a real difference.
Ruined a perfectly acceptable run by junking loads at 20 and 21 in the last few hundred metres. Totally demoralised.
To elaborate, I have worked out that I lost about 11 mins to mistakes, 3 to route choice and the rest (4mins ish) on fitness. My problem was compass bearings under pressure. We had lots of ditch junctions in the green, and you couldn't see more than about 2m along any ditch, and I didn't bother to work out which ditch junction it was, hoping to see them. Even being a couple of metres offline at any point meant that you had to wade through loads of extra head height nettles and brambles, through which you really couldn't see much ahead of you. At least I know what to work on. Of those 11 mins mistakes, at least 4:30 was in the tiny last loop, so that added to the demoralised feeling. I don't want to drop the other 6:30 either though, so this will be a major focus of mine over the coming year. I am going to try to I train all year around this year in orde to improve. Usually I would just ignore o-training until the new year, but this year I am motivated to try to make a real difference.
C • #1 3
Tuesday Jul 17, 2012 #
1 PM
Orienteering - race 45:26 [3] 5.5 km (8:16 / km)
slept:6.0
Woc middle final
Tricky, very rough underfoot.
1, slow through the rough route choice i did and dropped 15 in the circle but still don't know how minna did that time! 2 poor execution. Went up a re-entrant too soon off the big re-ent. 20 secs. 3 too hesitant. 4, 5 ok. 6 dire route choice. 7 ok, should have been more aggressive at the beginning. 8 dire. Bad bearing out of the control, wasn't where I though I was on the track, took a bearing in at the wrong place and ended up in no man's land. Was just heading south to the other track to relocate when I bumped into the control. 1 min. 9, good. Got on with it. 10easy. 11 was a fraction too low near the circle and missed the open depression, and was looking on the spur beyond the control. 50 secs. 12 easy. 13 round the track but was too low going into the control and duffed it. 2 mins. Rest was easy.
Main failings were not being terrain fit for that sort of terrain and little mistakes. I caught myself relatively early with most mistakes though so that is a plus. Not excited by 22nd. Was looking for top 15, and would have been without no 13 but woulda, shoulda, coulda...
5 races down, 2 to go. No regrets at doing the middle, my least favourite of the 3 disciplines. I asked to get picked for middle sprint long because I thought I had a chance of doing well in the middle as well as the others, and it would be useful to me to keep orienteering during the week, to get into a rhythm. I don't feel at all physically affected from the 2 races. They were mostly downhill, i managed to avoid any serious knocks and my nav doesn't really allow me to open up on races as technical as this.
Bring on the long.
Tricky, very rough underfoot.
1, slow through the rough route choice i did and dropped 15 in the circle but still don't know how minna did that time! 2 poor execution. Went up a re-entrant too soon off the big re-ent. 20 secs. 3 too hesitant. 4, 5 ok. 6 dire route choice. 7 ok, should have been more aggressive at the beginning. 8 dire. Bad bearing out of the control, wasn't where I though I was on the track, took a bearing in at the wrong place and ended up in no man's land. Was just heading south to the other track to relocate when I bumped into the control. 1 min. 9, good. Got on with it. 10easy. 11 was a fraction too low near the circle and missed the open depression, and was looking on the spur beyond the control. 50 secs. 12 easy. 13 round the track but was too low going into the control and duffed it. 2 mins. Rest was easy.
Main failings were not being terrain fit for that sort of terrain and little mistakes. I caught myself relatively early with most mistakes though so that is a plus. Not excited by 22nd. Was looking for top 15, and would have been without no 13 but woulda, shoulda, coulda...
5 races down, 2 to go. No regrets at doing the middle, my least favourite of the 3 disciplines. I asked to get picked for middle sprint long because I thought I had a chance of doing well in the middle as well as the others, and it would be useful to me to keep orienteering during the week, to get into a rhythm. I don't feel at all physically affected from the 2 races. They were mostly downhill, i managed to avoid any serious knocks and my nav doesn't really allow me to open up on races as technical as this.
Bring on the long.
Monday Jul 16, 2012 #
Orienteering - race 34:42 [3] 4.2 km (8:16 / km)
slept:7.0
WOC middle qualifier
Very, very nervous. I knew I had been training well enough to perform well, but getting into the right mental state in a middle race was always going to be hard. Middle races are always goodish or very very bad for me. Toni did me a little course on the warm up map at pre-start. After 10 mins of thrashing around I had to give up looking for the first feature as I was. going to miss my start. Not a good omen. I decided that I could choose whether to focus or not focus, and actively chose to focus, no matter what the course threw at me.
No 1 I was distracted by a track that was on the ground, on the old map and not on the new map. 30secs. Jittery to an easy 2, good to 3, jittery to 4, 5 ok, 6 was wrong on the map as well. Loads more green than mapped. I dropped 30 but Ida marie and Mari of Norway lost 9 and 5 mins respectively. 7 good, 8 ran out of the control without a bearing - 30 secs, 9, 10, 11, 12 good. 13 parallel error 1:15 lost, 14 offline, 30 lost, rest fine.
3:15 dropped, which was respectable-ish given my frame of mind going into the race. I had x-talons on too, and needed dobbs, which I will wear tomorrow, in order to be more aggressive in the terrain. Qualified in 6th, maybe 4:04 mins down.
Very, very nervous. I knew I had been training well enough to perform well, but getting into the right mental state in a middle race was always going to be hard. Middle races are always goodish or very very bad for me. Toni did me a little course on the warm up map at pre-start. After 10 mins of thrashing around I had to give up looking for the first feature as I was. going to miss my start. Not a good omen. I decided that I could choose whether to focus or not focus, and actively chose to focus, no matter what the course threw at me.
No 1 I was distracted by a track that was on the ground, on the old map and not on the new map. 30secs. Jittery to an easy 2, good to 3, jittery to 4, 5 ok, 6 was wrong on the map as well. Loads more green than mapped. I dropped 30 but Ida marie and Mari of Norway lost 9 and 5 mins respectively. 7 good, 8 ran out of the control without a bearing - 30 secs, 9, 10, 11, 12 good. 13 parallel error 1:15 lost, 14 offline, 30 lost, rest fine.
3:15 dropped, which was respectable-ish given my frame of mind going into the race. I had x-talons on too, and needed dobbs, which I will wear tomorrow, in order to be more aggressive in the terrain. Qualified in 6th, maybe 4:04 mins down.
Sunday Jul 15, 2012 #
2 PM
Road running 10:00 [3] 1.5 km (6:40 / km)
slept:4.5
W/up
Orienteering - race 51:57 [3] 8.3 km (6:16 / km)
Woc long qualifier.
Not a good race. Tired as I was too excited to sleep, I was feeling a bit frantic when I stared the race. On the start line I thought I was chilled, but when I started I realised I was stressy. This made it hard to relax into running quickly and orienteering well. 1 was good, 2 I was too frantic, dropping 1:30, 3 good, 4 got stuck in some grot and was too frantic trying to navigate out. Then started running to 1 by accident. Another 1:30 dropped. Next few ok,then coming out of 8 I was running up a hill on a track and stupidly ran past a turning I should have taken. Missed the control by 30secs too so that leg I dropped 1 min in total. After that I told myself to get a grip or I would never qualify, and dropped 41secs to georgina best over the rest of the course (8 legs).
I can do it when I get my head straight. Just need to do so more often! Need to get more sleep. Need to get calm for tomorrow. Running like that in a middle race I would drop 5 mins here there and everywhere.
4th qualifier, 1:57 down, which is nice after such a bad race. Legs felt pretty good despite yesterday.
Not a good race. Tired as I was too excited to sleep, I was feeling a bit frantic when I stared the race. On the start line I thought I was chilled, but when I started I realised I was stressy. This made it hard to relax into running quickly and orienteering well. 1 was good, 2 I was too frantic, dropping 1:30, 3 good, 4 got stuck in some grot and was too frantic trying to navigate out. Then started running to 1 by accident. Another 1:30 dropped. Next few ok,then coming out of 8 I was running up a hill on a track and stupidly ran past a turning I should have taken. Missed the control by 30secs too so that leg I dropped 1 min in total. After that I told myself to get a grip or I would never qualify, and dropped 41secs to georgina best over the rest of the course (8 legs).
I can do it when I get my head straight. Just need to do so more often! Need to get more sleep. Need to get calm for tomorrow. Running like that in a middle race I would drop 5 mins here there and everywhere.
4th qualifier, 1:57 down, which is nice after such a bad race. Legs felt pretty good despite yesterday.
Saturday Jul 14, 2012 #
9 AM
Orienteering - race 15:06 [3] 3.4 km (4:26 / km)
slept:6.0
Woc sprint qual.
Good except no 3 where I dropped 40secs on confusion around the map. Thought the control must be on the ground floor as it was next to a section of grass. Turns out the grass was a grass roof and the control was on the 1st level. Ran like a b*****d after that as was scared I'd miss the cut. 7th.
Good except no 3 where I dropped 40secs on confusion around the map. Thought the control must be on the ground floor as it was next to a section of grass. Turns out the grass was a grass roof and the control was on the 1st level. Ran like a b*****d after that as was scared I'd miss the cut. 7th.
Road running 15:00 [3] 2.0 km (7:30 / km)
W/up/down
4 PM
Road running 10:00 [3] 3.7 km (2:42 / km)
Woc sprint final. 7th. Nuts!!!! How did that happen. Not going to analyse too much as on with other races but delighted. When I see a map I'll know I'll see mistakes / route choice problems and dropped about 10 -15 looking for the steps before 10 but apart from that I think I was ok. Inspirational quote of the day was Tergat. "I ask myself if I can push any harder, and the answer is usually yes"
C • How?! 11
Road running 15:00 [3] 2.0 km (7:30 / km)
W/up/down
Friday Jul 13, 2012 #
Orienteering - training 1 [3]
slept:5.0 (rest day)
Not good sleep. Nerves kicking in as per usual.
Orienteering - training 1 [3]
slept:5.0 (rest day)
Not good sleep. Nerves kicking in as per usual.
Thursday Jul 12, 2012 #
12 PM
Orienteering - training 45:00 [3] 5.1 km (8:49 / km)
slept:8.5
Criused the woc middle selection race course for Switzerland / Finland. Brilliant. Much nicer forest than others this week. Was only going to do a bit of it but couldn't help myself. Feeling excellent physically, and my compass bearings have improve no end recently. Good place to leave training for this week. Mind turns to racing. No particular aims, and no races I am keener for than others really. Hope I can orienteer as well as I did today in every race, and enjoy myself as much as I did at WMOC!
Wednesday Jul 11, 2012 #
11 AM
Orienteering - training 28:00 [3] 4.0 km (7:00 / km)
slept:6.0
Lausanne city sprint training. Did a men's course. Time includes w/up down. Lots of different level stuff. Then walked around the sprint qual campus. This could be a really interesting race... Part of the campus is totally nuts!
Tuesday Jul 10, 2012 #
12 PM
Orienteering - training 45:00 [3] 4.0 km (11:15 / km)
slept:8.0
La baguette middle final relevant. Good training as useful to get to know the type of forest we may be up against. Yesterday's middle qual relevant terrain was very different, much cleaner, less bushy. Today's was very low vis, and where there was no bushyness there was thinning and felling grot.
Orienteering pretty well, though was taking it slowly, and it is hard to get momentum going in terrain when jogging.
Orienteering pretty well, though was taking it slowly, and it is hard to get momentum going in terrain when jogging.
Monday Jul 9, 2012 #
1 PM
Orienteering - training 1:15:00 [3] 7.0 km (10:43 / km)
slept:8.0
Fermens. Woc middle qual relavent apparently. Let's hope not. Quite a lot of it was horrid! Brambles everywhere and quite a few nettles. Some silly mistakes - trying to use the little paths, running past a track but accident etc. The rest was good though.
3 PM
Orienteering - training 34:00 [3] 3.0 km (11:20 / km)
Mont Bally. Middle training. Nice, going well. Tricky in the green, and there was an area marked as white near the end that was certainly anything but!
This sounds like a big day bit it ws actually very low intensity.
This sounds like a big day bit it ws actually very low intensity.
Sunday Jul 8, 2012 #
Note
(rest day)
Driving through Germany and resting knee
Saturday Jul 7, 2012 #
2 PM
Orienteering - race 44:09 [3] 6.8 km (6:30 / km) +220m 5:35 / km
slept:8.5
Wmoc long final.
Nice race. Nicest forest of the week, with an interesting long leg. Didn't pick the best route choice which was straight, and I went around but the forest was much cleaner today so I should have manned up and gone straight.
Bearings much better now I am remembering to look up. Using the contours well. Few wobbles. Distracted by others going into 10 & 11. Area was excellent woc relay / long prep. Physically good. Whacked my bad knee in the bad place twice hard but no lasting damage done.
Nice race. Nicest forest of the week, with an interesting long leg. Didn't pick the best route choice which was straight, and I went around but the forest was much cleaner today so I should have manned up and gone straight.
Bearings much better now I am remembering to look up. Using the contours well. Few wobbles. Distracted by others going into 10 & 11. Area was excellent woc relay / long prep. Physically good. Whacked my bad knee in the bad place twice hard but no lasting damage done.
Orienteering - race 15:00 [3] 1.5 km (10:00 / km)
W/up
Friday Jul 6, 2012 #
8 PM
Road running 34:00 [3] 3.0 mi (11:20 / mi)
slept:8.0
Jog w 8x50m. Hot hot hot. After a very hot an exhausting day at waterparl thingy. Not doing that again before woc.
Thursday Jul 5, 2012 #
11 AM
Orienteering - race 58:00 [3] 7.5 km (7:44 / km)
slept:7.5
Wmoc long qual 2
It was really humid and I was expecting a short outing but it was much longer than expected. We were first out today and it was really overgrown everywhere. A few mistakes, 2nd one down to poor mapping, 1st to not being able to get where I wanted through shit. Realised I no longer look up when I take a bearing. Was practicing this today and did loads better for it.
Was really tired. Could be due to missing breakfast or could birdie to a bout of insomnia. Need to have some light days and need to eat properly.
It was really humid and I was expecting a short outing but it was much longer than expected. We were first out today and it was really overgrown everywhere. A few mistakes, 2nd one down to poor mapping, 1st to not being able to get where I wanted through shit. Realised I no longer look up when I take a bearing. Was practicing this today and did loads better for it.
Was really tired. Could be due to missing breakfast or could birdie to a bout of insomnia. Need to have some light days and need to eat properly.
Wednesday Jul 4, 2012 #
3 PM
Orienteering - race 48:00 [3] 6.0 km (8:00 / km)
slept:8.0
Woc long qual.
6k, and I had sufficient warning but didn't believe it could be entirely in dark green, but it pretty much was. I did an awful lot of track running. This was good as I got ahead of Sarah in these legs. She thought the track just looked too dull. It was, but better than the jabby eye forests. Not perfect nav but good and always in control. Sarah and I are having such a laugh this week. Great to do low pressure racing for once.
6k, and I had sufficient warning but didn't believe it could be entirely in dark green, but it pretty much was. I did an awful lot of track running. This was good as I got ahead of Sarah in these legs. She thought the track just looked too dull. It was, but better than the jabby eye forests. Not perfect nav but good and always in control. Sarah and I are having such a laugh this week. Great to do low pressure racing for once.
Road running 15:00 [3] 2.0 km (7:30 / km)
W/up
Tuesday Jul 3, 2012 #
12 PM
Orienteering - training 45:00 [3] 6.0 km (7:30 / km)
slept:8.0
Model event. Good fun. Crappy area but the sort of thing I like. Lots of paths, green and hilly. Plan is 80% tomorrow, even less for qual 2 so I can do some reps in the evening, rest day and then max for the final!
Monday Jul 2, 2012 #
5 PM
Orienteering - race 15:00 [3] 3.5 km (4:17 / km)
slept:8.5
Wmoc sprint final. City sprint so suited me. Good course. Running quickly. Stayedmostly in control except a bushy parky bit that I underestimated the difficulty of. Dropped 5 secs at on control and 10 at another. Missed the good route choice at the end, but so did Sarah. She got me 2 secs on run in and one sec on 2nd last one. Need to fight to the finish even more! Finished 23 secs ahead of her.
Road running 20:00 [3] 3.0 km (6:40 / km)
W/up/down
Sunday Jul 1, 2012 #
3 PM
Off-road running 20:00 [3] 2.0 mi (10:00 / mi)
slept:8.0
Warm up / down
Orienteering - race 15:29 [3] 3.7 km (4:11 / km)
Wmoc sprint qual. Good course, decent enough run. Mostly good with 17secs at no 2, 13secs at another one which was partially route choice and lost 7 secs to Sarah over the last few through not fighting to the finish. I always planned to run this 90% so not bothered by this. Sarah beat me by 2 secs. Fighting to the finish is one of the main sprint focuses for woc though, so will practice this tomorrow.