Training Log Archive: AdventureGirl!In the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Running warm up/down 15:00 [1] 1.5 km (10:00 / km)
shoes: Inov8 X-Talon 212
Stretching 20:00 [0]
Orienteering 50:00 [1] 4.7 km (10:38 / km)
shoes: Inov8 X-Talon 212
Training #2 at Sauraai
Everything went well technically but I walked/slow jogged everything because my right shin was quite sore.
Felt good jogging in the marshes but there was a lot of side hilling later in the training and that made my shin unhappy :(
First bit of the training was setting and picking up CPs with a partner, then some map memory and then some group re-location with the girls. Still love this terrain!
Orienteering 52:51 [1] 3.34 km (15:49 / km) +104m 13:42 / km
shoes: Inov8 X-Talon 212
Line-O at some map that starts with J (I forget)
Very different terrain than Sauraai. The marshes were less obvious and the woods were a bit thicker.
The line-o went well but I got off it at one point and had to re-locate in a bunch of knolls and cliffs that weren't all mapped. Took a while to get into the map but then once I did it made sense.
On the way back I did some contouring.
My shin is very sore, I've been icing and rolling and massaging but it's still in a bit of pain. Probably going to skip the am training and do the sprint training in the pm. :/
Monday Jun 29, 2015 #
Orienteering 50:18 [1] 4.02 km (12:30 / km) +47m 11:49 / km
shoes: Inov8 X-Talon 212
First 35 mins was just poking around in the terrain to get used to what is mapped as what. Then some CPs in order back to the finish. Both were super slow and with precise map reading.
Supper cool terrain, really loved it. Open rocks and spongy marshes, lots of fun!
(w/u and c/d were first and last ~5 mins of total time)
Stretching 10:00 [0]
Sunday Jun 28, 2015 #
Running warm up/down 15:00 [1] 2.4 km (6:15 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [0]
Orienteering race 1:04:06 [4] 7.08 km (9:03 / km) +128m 8:18 / km
13c shoes: Inov8 Oroc 280
This went a lot better than yesterday! I feel like I really got into the map today and I was able to keep track of where I was the whole time.
Medium sized mistake at 3 where I went in too early and had to relocate, which I could have done a little quicker than I did.
Another little bobble at 9 because I didn't have a very strong attackpoint coming up the side of a hill.
Other than that the course went quite well. Lots of focus which doesn't usually happen in a long for me. I was able to push hard on the big trails, even though there were rocks everywhere! (my fav!)
Running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Mizuno Wave Inspire 11
Saturday Jun 27, 2015 #
Running warm up/down 15:00 [2] 1.7 km (8:49 / km)
shoes: Inov8 Oroc 280
Stretching 15:00 [0]
Orienteering race 51:53 [3] **** 5.28 km (9:49 / km) +127m 8:46 / km
14c shoes: Inov8 Oroc 280
Terrain was a combo of Harriman (one giant crazy contour hill) and Whistler (blueberries!!) and I quite enjoyed it!
I purposely took the first few CPs quite relaxed to get into the map and used to the terrain. I ended up going pretty slow for the rest of the race too... finally got into the terrain and then the race ended.
Overall the race was fairly clean. 2 real mistakes at 7 and 10 but I relocated fairly quickly. I think I spent a little too much time reading the map as opposed to simplifying the important stuff.
Between the terrain and the emit brikke punching technique, I think I'm prepared for tomorrow.
Friday Jun 26, 2015 #
Running 18:50 [1] 2.73 km (6:54 / km) +49m 6:20 / km
shoes: Mizuno Wave Inspire 11
Stretching 20:00 [0]
Orienteering race 14:30 [4] ** 2.6 km (5:35 / km)
16c shoes: Mizuno Wave Inspire 11
Ok, first thing I'm gonna say is, the Emit air things are pretty nifty!! (when you actually get used to using them) I lost a couple seconds lost here and there when I wasn't sure it had registered yet.
Overall good race, I made a couple silly mistakes mostly on route choice and then going off in slightly the wrong direction on a few legs in the open area (didn't see the added fences and almost ran right over one). I missed 2 because I was looking down at my codes and ran right past it- only found it because I heard Will slide right into it.
Other than that the race went well though I didn't feel like I got a good flow like usual, mostly just based on the whole 'not used to the timing system' yet thing. There were a few dog legs late in the race so I used them to read ahead.
Great start to racing season!
Road running warm up/down 25:00 [1] 4.1 km (6:06 / km)
shoes: Mizuno Wave Inspire 11
W/u to the start and c/d to the start (again) and back to get jackets.
Stretching (drills) 15:00 [1]
Thursday Jun 25, 2015 #
Stretching 20:00 [0]
We were going to run the training when we got to Oslo but it started hailing about 3 mins into our journey so we turned around and waited it out.
Map Study 15:00 [0]
Road running warm up/down 14:23 [1] 2.37 km (6:05 / km)
shoes: Mizuno Wave Inspire 11
Orienteering 26:57 [2] *** 4.67 km (5:46 / km) +92m 5:15 / km
22c shoes: Mizuno Wave Inspire 11
legs were totally blah and my right shin started hurting at the end :/
technically, the training was good. Flow was meh but I was checking my control descriptions (surprising, I know) since there were no ribbons.
Road running warm up/down 11:50 [1] 2.05 km (5:47 / km) +112m 4:32 / km
shoes: Mizuno Wave Inspire 11
Wednesday Jun 24, 2015 #
Map Study 25:00 [0]
Tuesday Jun 23, 2015 #
Note
Sunday Jun 21, 2015 #
Core 5:00 [2]
Saturday Jun 20, 2015 #
Cycling 1:30:00 [3] 31.5 km (21.0 kph)
Core 5:08 [2]
Friday Jun 19, 2015 #
Cycling (Indoor spinning ) 30:00 [3] 9.4 km (18.8 kph)
If you're ever in need of a great pick up song while aimlessly cycling, Reapers by Muse does quite nicely.
Core 7:00 [2]
Thursday Jun 18, 2015 #
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: Mizuno Wave Inspire 11
Stretching 5:00 [0]
Wednesday Jun 17, 2015 #
Core 5:00 [2]
Running 15:00 [2] 2.0 km (7:30 / km)
shoes: Mizuno Wave Inspire 11
Orienteering 13:00 [2] 2.0 km (6:30 / km)
shoes: Mizuno Wave Inspire 11
Note
Stretching 10:00 [0]
Tuesday Jun 16, 2015 #
Map Study 15:00 [0]
Stretching 5:00 [0]
Monday Jun 15, 2015 #
Note
(rest day)
Stretching 5:00 [0]
Sunday Jun 14, 2015 #
Road running warm up/down (grass) 20:00 [1] 2.8 km (7:09 / km)
shoes: Mizuno Wave Inspire 11
Stretching 15:00 [0]
Core 17:00 [2]
Orienteering race 10:52 [5] ** 2.34 km (4:38 / km) +29m 4:22 / km
22c shoes: Mizuno Wave Inspire 11
A few direction hesitations to start off but got into the map quickly.
Managed to get in good flow but not as easily as the first race since there were so many people all around! Good prep for this summer I guess.
Fun race!
Orienteering race 15:26 [5] ** 3.52 km (4:23 / km) +15m 4:17 / km
21c shoes: Mizuno Wave Inspire 11
Lots of direction change and route choice even in a small area. Map exchange was fun because you couldn't read ahead very much. I was looking around to where I would be coming back to later in the race and that helped the race go smoothly. What a great way to finish off the weekend!
Thanks to everyone who put on a fantastic weekend! I really enjoyed myself (and the pie!!) and I look forward to more of these camps in the future! :)
Saturday Jun 13, 2015 #
Running warm up/down 25:00 [1] 3.7 km (6:45 / km)
shoes: Inov8 X-Talon 212
Stretching 15:00 [0]
Orienteering 21:12 [3] *** 2.53 km (8:23 / km) +19m 8:04 / km
19c shoes: Inov8 X-Talon 212
Felt good on almost all the legs, but I got a little flustered starting off one of them. Managed to keep my place on all the legs except for that one. Each o-terval was roughly 200-300m and 1:30mins (for the most part)
Orienteering 23:03 [3] *** 3.31 km (6:58 / km) +82m 6:12 / km
25c shoes: Inov8 X-Talon 212
Orienteering 14:40 [2] * 1.89 km (7:45 / km) +24m 7:17 / km
14c shoes: Inov8 X-Talon 212
Orienteering race 21:53 [4] *** 3.91 km (5:36 / km) +15m 5:30 / km
24c shoes: Inov8 X-Talon 212
I felt like a could have been faster during a lot of this race, legs were tired (too epic of a zoo tour??)
Made some silly mistakes but recovered quickly. Visited 23 before 22 because I apparently can't count. Still some great reading and looking ahead in places that I knew the course would come back through. Chose routes that had a little more trail because the green was kinda nasty in places and I knew I could run faster around.
I really enjoyed this area today! Lots of different kinds of terrain all together!
Friday Jun 12, 2015 #
Running warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: Mizuno Wave Inspire 11
Stretching 15:00 [0]
Orienteering 10:19 [2] * 1.77 km (5:49 / km) +1m 5:48 / km
21c shoes: Mizuno Wave Inspire 11
The micro-o was a total fail, probably because I missed the majority of the instructions...
So I did the other training, focusing on touching 3-5 other features during every leg. Good to focus on precision reading.
Orienteering 23:56 [3] ** 4.65 km (5:09 / km) +3m 5:08 / km
18c shoes: Mizuno Wave Inspire 11
Orienteering race 17:41 [5] *** 3.7 km (4:47 / km) +34m 4:34 / km
24c shoes: Mizuno Wave Inspire 11
Wednesday Jun 10, 2015 #
Core 41:00 [3]
Stretching 5:00 [0]
Tuesday Jun 9, 2015 #
Running warm up/down 13:00 [1] 2.2 km (5:55 / km)
shoes: Mizuno Wave Inspire 11
Running 26:00 [3] 4.4 km (5:55 / km)
shoes: Mizuno Wave Inspire 11
New loops on (very slippery) ginger valley trail. ~500m loop.
Did 1,2,1,2,1,2.
Times were 2:08. 4:49. 2:14. 4:33. 2:15. 4:44
Without about 1:30 between all loops.
Feelin good but very very sweaty
Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Mizuno Wave Inspire 11
Core 13:00 [2]
Stretching 10:00 [0]
Monday Jun 8, 2015 #
Note
Sunday Jun 7, 2015 #
Note
(rest day)
Map Study 15:00 [0]
Saturday Jun 6, 2015 #
Road running warm up/down 25:00 [1] 3.4 km (7:21 / km)
shoes: Mizuno Wave Inspire 11
Stretching 20:00 [0]
Track race 10:38 [5] 3.0 km (3:33 / km)
Goal was to have 'no chill' during this race, aka, hurt like heck. And I think the 19 second PB shows that I did just that! Coach wanted me to go at an 88 first lap, but I'm pretty sure I ran about 78... At that point all I could think of was 'well, all I gotta do is hang on'.
I was behind the second pack for a while, getting tossed around a bit (I was like a foot shorter than some girls) but I think I made moves at the right time.
Really happy with this race, finished 15/24 :)
All I can take from the last few days is that OFSAA is extremely intense with so much depth. Absolutely incredible experience.
Now onto training for Norway!!
Friday Jun 5, 2015 #
Cycling (Indoor spinning ) 20:00 [2] 6.5 km (19.5 kph)
Core 5:00 [1]
Stretching 10:00 [0]
Thursday Jun 4, 2015 #
Road running warm up/down 20:00 [1] 2.7 km (7:24 / km)
shoes: Mizuno Wave Inspire 11
Stretching (Drills) 20:00 [0]
Dynamic and static stretching.
Different set up for me with the whole ACC thing before the race. Got me in the zone but also racked up he nerves a lil bit.
Track race (Steeplechase) 5:26 [5] 1.5 km (3:37 / km)
My first ever OFSAA track race! :D
I was pretty nervous before my race but I was able to chill out a little and get in the zone. My goals were to run smart, keep my head in the game and focus on my jumps and hurdles. And I did just that!
I had an awful start, boxed in and I had no other option that to drift to the back and try and pass on the outside. That's both mentally and physically tiring.
The rest of the race went very well! I stepped on about 2 barriers and all the other hurdles were very good! I think I have a good sense of distance and steps now. 2/3 of my water jumps were great, the last was a little deep but...
Overall, no PB, and I missed the quals by 1.9 seconds. I'm happy with my race and frankly just stoked about being at OFSAA since I didn't even qualify past SOSSA last year!
This is just prep for next year ;)
Wednesday Jun 3, 2015 #
Stretching 20:00 [0]
Tuesday Jun 2, 2015 #
Running warm up/down (And road ) 20:00 [1] 2.8 km (7:09 / km)
shoes: Mizuno Wave Inspire 11
Stretching 10:00 [0]
Track (Technique ) 25:00 [2] 2.2 km (11:22 / km)
shoes: Mizuno Wave Inspire 11
Lots and lots of technique work with Kevin. Some with easy 400s.
Worked with other people who tried to get in my way so I could get a feel of running in a tighter pack at OFSAA on Thursday. Did this on the track and with a 'water jump' on the turf. Felt really good.
1x 200 at the end, nice and light (33)
I am now a master at moving steeples
Monday Jun 1, 2015 #
Running warm up/down 7:00 [1] 1.0 km (7:00 / km)
shoes: Mizuno Wave Inspire 11
Stretching 10:00 [0]
Track 25:00 [3] 2.8 km (8:56 / km)
shoes: Mizuno Wave Inspire 11
4x 400m with steeples @ 1500m pace (1:30 rest between each lap)
4x 200m @ 90% (2:30 walk/jog rest)
6 mins (ish) between sets
Times were 78,79,79,78,32,33,33,32. If that's not consistency I don't know what is!
Track warm up/down 6:00 [1] 0.8 km (7:30 / km)
shoes: Mizuno Wave Inspire 11