Training Log Archive: AdventureGirl!In the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
Running warm up/down 13:00 [1] 2.1 km (6:11 / km)
shoes: Inov8 X-Talon 212
Stretching 15:00 [1]
Orienteering race 15:45 [5] *** 3.6 km (4:23 / km)
15c shoes: Inov8 X-Talon 212
It was such a great experience to race the sprint at WOC for Canada, super fun!
The quarantine was a little stressful, mostly because it was full of very tall people and I'm a very not tall person. I wasn't really that nervous on the start line though, and the GPS didn't affect me at all.
I lost some time here and there, mostly from routchoice and being quite tired (being sick all week most likely, my lungs were not super happy)
I definitely could have ran harder if I hadn't been so tired but I'm happy with my run :)
Time to start running in the woods again!
Thursday Jul 30, 2015 #
Map Study 10:00 [0]
Orienteering 32:00 [2] 4.28 km (7:29 / km) +13m 7:22 / km
shoes: Mizuno Wave Inspire 11
The sprint may include some funny fence crossings that involve hay bales, gotta bring out the #SteepleNation for those.
Orienteering 6:51 [1] 0.85 km (8:01 / km)
shoes: Mizuno Wave Inspire 11
Wednesday Jul 29, 2015 #
Road running warm up/down 6:00 [1] 1.0 km (6:00 / km)
shoes: Inov8 X-Talon 212
Core 15:00 [2]
Orienteering 17:42 [2] 2.88 km (6:09 / km) +62m 5:33 / km
shoes: Inov8 X-Talon 212
Tuesday Jul 28, 2015 #
Note
Note
(sick)
Monday Jul 27, 2015 #
Orienteering 16:06 [3] *** 2.58 km (6:15 / km) +40m 5:48 / km
12c shoes: Mizuno Wave Inspire 11
Sunday Jul 26, 2015 #
Note
Orienteering 29:40 [2] *** 4.34 km (6:50 / km) +69m 6:20 / km
37c shoes: Mizuno Wave Inspire 11
Friday Jul 24, 2015 #
Note
(rest day)
Thursday Jul 23, 2015 #
Running warm up/down 20:00 [1] 2.8 km (7:09 / km)
shoes: Inov8 Oroc 280
Stretching 5:00 [0]
Orienteering race 39:14 [4] **** 4.55 km (8:37 / km) +48m 8:11 / km
14c shoes: Inov8 Oroc 280
I really enjoyed this technical terrain and I made way smaller mistakes than the other few days. Could have pushed a little harder in some places but I'm happy with this run :)
Wednesday Jul 22, 2015 #
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Inov8 Oroc 280
Running warm up/down 5:00 [1] 0.7 km (7:09 / km)
shoes: Mizuno Wave Inspire 11
Stretching 10:00 [0]
Orienteering race 1:07:03 [4] **** 7.47 km (8:59 / km) +118m 8:19 / km
13c shoes: Inov8 Oroc 280
Nailed the first 2 taking it slow like I wanted to, then it all went mushy after that.
On my way to 3 I tripped and fell onto a rock... the only one in the area without a soft cushy covering of moss >:( My shoulder took most of the blow but I still ended up hitting my head on it too. Took a couple seconds for the dizzy-ness to go away but after that the rest of the raced never really clicked. Made a big mistake on 4 right after because nothing was making sense. None of the legs after went particularly well except 7-10 but I was going pretty slow.
Tuesday Jul 21, 2015 #
Road running warm up/down 18:00 [1] 2.8 km (6:26 / km)
shoes: Inov8 X-Talon 212
Stretching 10:00 [0]
Orienteering race 15:19 [5] *** 3.27 km (4:41 / km) +21m 4:32 / km
22c shoes: Inov8 X-Talon 212
A fun, solid race and good way to spend my 'rest day'! Haven't done a sprint since JWOC so this was really helpful to get in before WOC.
Technical first part of the course and then physical second part after the spectator loop. Lost a few seconds on 4 and on 8 just from hesitation.
I need to work on running down stairs quickly so I don't almost fall on my face in front of the camera man! :P
Monday Jul 20, 2015 #
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
shoes: Inov8 Oroc 280
Stretching 15:00 [0]
Orienteering race 1:06:46 [4] **** 7.57 km (8:49 / km) +89m 8:20 / km
10c shoes: Inov8 Oroc 280
Took the first one slow and nailed it though I was hesitant. Like yesterday, I made a big mistake on 2. I made a great plan, got 3/4 of the way through it and then had to relocate to a trail... a different trail than I thought it was and I couldn't match anything up. Relocated like 3 times and then finally it clicked after I forced myself to chill out and reeeeally focus.
After that it was a pretty clean race, just a little doubting when I didn't have a strong AP (even though they were better than yesterday!)
Some debatable routechoices where I could have avoided some heavy marshes.
Excited for the Sprint tomorrow!
Sunday Jul 19, 2015 #
Running warm up/down 20:00 [1] 3.2 km (6:15 / km)
shoes: Inov8 Oroc 280
Stretching 15:00 [0]
Orienteering race 1:04:59 [4] ***** 6.85 km (9:29 / km) +89m 8:54 / km
8c shoes: Inov8 Oroc 280
Goals today were to take things slowly and stay in control, choose good attackpoints and stick to my own race.
I took the first CP slow and careful so I pretty much nailed it. Made a mistake on 2 because I didn't chose a strong enough AP so I had to relocate and happened to stumble over the CP. Nailed 3 and the others were just a little hesitation in the circle. Overall I could have taken better attackpoints, I guess I have 4 more days to make sure that happens!
10th in D18! :)
Saturday Jul 18, 2015 #
Orienteering 39:01 [2] 3.74 km (10:26 / km) +30m 10:02 / km
shoes: Inov8 X-Talon 212
Took a nice faceplant into a swamp
Friday Jul 17, 2015 #
Orienteering 37:20 [1] 3.66 km (10:13 / km) +51m 9:33 / km
shoes: Inov8 X-Talon 212
Excited for O-ringen!
Thursday Jul 16, 2015 #
Core 15:00 [1]
Running 30:00 [2] 4.49 km (6:40 / km) +86m 6:05 / km
shoes: Mizuno Wave Inspire 11
Wednesday Jul 15, 2015 #
Road running 38:00 [2] 5.5 km (6:55 / km)
shoes: Mizuno Wave Inspire 11
Monday Jul 13, 2015 #
Note
Sunday Jul 12, 2015 #
Running 40:00 [2] 4.3 km (9:18 / km) +410m 6:18 / km
shoes: Mizuno Wave Inspire 11
Then an easy jog halfway down, stop for some Daim ice cream and the tram the rest of the way down.
Bergen is so beautiful!
Saturday Jul 11, 2015 #
Note
(rest day)
Friday Jul 10, 2015 #
Orienteering race 46:55 [4] *** 5.2 km (9:01 / km)
17c shoes: Inov8 Oroc 280
Oh man...
This race started out so well, only a little hesitation on the first control because I wasn't totally into the map yet. 2-6 were very good, I was with some other girls but I was totally focused on my own race. I got a little out of it on 7 and lost the pack and some time there. On 9 I slipped off a rock and hit my shin (right in the bad spot!) on another rock. Then came a nice side hill and a mega long downhill spectator loop. Ouch. A little hesitation on 12 and then a big mistake on 14. At that point my shin was veeeery sore (same as it was after Souths for track in gr 10)
The finish line was hella painful. And lots of ice involved. (Thanks Mel and Matej for the help!!)
Overall this JWOC has been an incredible experience and I cannot wait for next year!
Also, Anvil, I got an Australian jersey... Not those lame black NZ ones ;)
Thursday Jul 9, 2015 #
Orienteering race 1:22:07 [4] *** 7.8 km (10:32 / km)
16c shoes: Inov8 Oroc 280
Overall good course! Chose safe and smart routes, especially on the long leg. Was really in contact with the map the whole time too, which was key in this terrain.
A few medium sized bobbles on 4 and 9 but I relocated quicker than usual so I'm happy about that.
Excited for the relay!
Running 15:00 [1] 1.7 km (8:49 / km)
shoes: Inov8 Oroc 280
Stretching 5:00 [0]
Wednesday Jul 8, 2015 #
Orienteering 33:30 [2] 3.78 km (8:52 / km) +76m 8:04 / km
(rest day) shoes: Inov8 Oroc 280
Tuesday Jul 7, 2015 #
Running warm up/down 15:00 [1] 1.7 km (8:49 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [0]
Orienteering race 44:52 [4] *** 4.1 km (10:57 / km)
15c shoes: Inov8 Oroc 280
Besides blowing up the 1st CP, this race was fairly solid. I was good with my compass and made good plans. I kept meeting up with this French girl and Austrian girl at the CP after all taking slightly different routes so that was fun.
Wayyyy nicer weather than yesterday!
Monday Jul 6, 2015 #
Running warm up/down 10:00 [1] 1.3 km (7:42 / km)
shoes: Inov8 Oroc 280
Stretching 10:00 [0]
Orienteering race 39:42 [4] *** 4.2 km (9:27 / km)
15c shoes: Inov8 Oroc 280
Before I started the rain began to come down harder so I opted for the long sleeve under... Bad idea. Arms got soaked and stayed cold the entire race.
Also at the start, the shelter tent decided to dump all the water right on my head before I went off. Yup, that was cold!
Goals consisted of trying to use compass and actually understand it, look up and to take the course carefully.
I could have looked up a little more but sometimes that was tricky in big pine trees.
Overall I made 2 slightly larger mistake on 4 and 9 and then some small bobbles. With my slower pace these all added up. I'm happy with my routechoices and attackpoints though.
I think the cold affected my race a little because my arms were just frozen and it was a little distracting even though I was trying to push through it.
Still made the B final so I'm happy about that!
Sunday Jul 5, 2015 #
Running warm up/down 17:00 [1] 2.8 km (6:04 / km)
shoes: Inov8 X-Talon 212
Stretching 20:00 [3]
Road running warm up/down 10:00 [1] 1.4 km (7:09 / km)
shoes: Mizuno Wave Inspire 11
Orienteering race 16:04 [5] **** 3.3 km (4:52 / km)
13c shoes: Inov8 X-Talon 212
Wowza, this was something special, crazy and intense all in one!
I was pretty nervous before the race in the quarantine having never raced something this big before. By the start I was relaxed and ready to go, thinking of it as just another sprint.
The things I was focused on this race were the control descriptions, reading/planning/looking ahead, and pushing hard. The control desc. could have been better but the other two points were executed well.
Debatable routechoice from 3-4 and 5-6 but I don't think too much time was lost.
Felt pretty tired on the last 1km loop but I pushed to the end. Pretty cool to be announced as 3rd place when coming down the chute!! (Early start time has some perks)
Finished 28th (officially) out of 135 starters :D
Saturday Jul 4, 2015 #
Note
(rest day)
Big day tomorrow!
Friday Jul 3, 2015 #
Note
Check it out here! Make sure to watch our video! :D
http://athletesforcanada.weebly.com
Stretching 5:00 [0]
Orienteering 32:21 [2] 2.94 km (11:00 / km) +107m 9:19 / km
shoes: Inov8 Oroc 280
Took it easy, felt good, applied all my ideas.
Good stuff :)
Tomorrow: work on emit punching!
Thursday Jul 2, 2015 #
Stretching 10:00 [0]
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: Inov8 Oroc 280
Orienteering 40:00 [3] 4.31 km (9:17 / km) +94m 8:22 / km
shoes: Inov8 Oroc 280
Mock relay at Bjåli with the others. This was really good to work on focus and concentration with others around (not that there were that many)
I did well with this aspect, I think that doing track and XC races I get used to being in my own little world when racing and I can block everyone else out.
Small bobble on 5 where I seemingly ran right past the CP by looking at the GPS route... But I relocated a lot quicker than I did yesterday.
In relays I think that there is a (sort of) pressure that you have to keep moving. However there is a fine line between going at a safe speed vs getting excited and just going for it. (Something I need to work on)
Still need to work on compass in marshes because I made that mistake again today.
Orienteering 18:34 [2] 3.02 km (6:09 / km) +32m 5:50 / km
shoes: Mizuno Wave Inspire 11
The first loop was weird because this impassable wall seemed to continue longer than was mapped and then there was some private property and I wasn't sure where I was/wasn't allowed to go. So I went back towards the start and pretended to start over.
This training was good to work on all the sprint techniques but in slow motion (looking around, reading and planning ahead, etc.)
I also took some different routechoices on some legs so I could decipher which kind will be better in this type of terrain.
Orienteering 18:34 [2] 3.02 km (6:09 / km) +32m 5:50 / km
shoes: Mizuno Wave Inspire 11
The first loop was weird because this impassable wall seemed to continue longer than was mapped and then there was some private property and I wasn't sure where I was/wasn't allowed to go. So I went back towards the start and pretended to start over.
This training was good to work on all the sprint techniques but in slow motion (looking around, reading and planning ahead, etc.)
I also took some different routechoices on some legs so I could decipher which kind will be better in this type of terrain.
Wednesday Jul 1, 2015 #
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: Inov8 X-Talon 212
Running warm up/down 5:00 [1] 0.9 km (5:33 / km)
shoes: Mizuno Wave Inspire 11
Stretching 10:00 [0]
Orienteering 50:51 [3] 4.74 km (10:44 / km) +149m 9:16 / km
shoes: Inov8 X-Talon 212
1-3 were at a good race pace, a little hesitant at some points but I got into a groove where I knew how fast I could safely go in the terrain.
Came in too early at 3 and lost quite a bit of time there.
Somehow went from 3 to 5. Looking at the QuickRoute, you see that both Pia and I started climbing up the hill and veering East at about the same time. Weird.
When I got to 5, I knew that I was at 5 and not 4 so I went down to 4 then decided to head back (my shin was sore from a lot of side-hilling)
The way back went well and I was still quite focused.
Things to work on:
- Compass in the marshes
- sticking to plan when things start to change
- simplifying