Training Log Archive: kwilliamsIn the 31 days ending Jul 31, 2004:
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Saturday Jul 31, 2004 #
running 30:00 [3]
Morning run in Boston, near Julie's house. Rather warm and quite humid! I have not been that covered in sweat in ages!!
Thursday Jul 29, 2004 #
running 53:00 [3]
Terrain and trail run in forest near home, with map.
aerobic 10:00 [3]
Wednesday Jul 28, 2004 #
cardio 45:00 [3]
biking 20:00 [3]
aerobic 10:00 [3]
Abs and arms
Tuesday Jul 27, 2004 #
running 6:00 [3]
Warm up.
running 49:00 [4]
Snabbdistans with Jenny C in Skatås. Stig and terrain running. Comfortably warm. Hip is a bit sore.
Monday Jul 26, 2004 #
aerobic 45:00 [3]
mostly legs and abs.
Sunday Jul 25, 2004 #
running 30:00 [3]
Short run near Clive's place in Arseley, in the morning before we left for the cricket.
Saturday Jul 24, 2004 #
Note
Rest day: in Enlgand (near London) for Jason's birthday weekend. A little mental break before focusing for both trials and WOC.
Friday Jul 23, 2004 #
stairclimb 45:00 [3]
biking 20:00 [3]
aerobic 4:00 [3]
Abs
Thursday Jul 22, 2004 #
running 8:00 [3]
Run to workout location in Slottskogen. (Warm-up)
running 34:00 [4]
Hill intervals: 6 repeats. Uphill on path, downhill in terrain. A little slow because of wet (slippery).
running 22:00 [3]
Post interval run through Slottskogen and home again.
Wednesday Jul 21, 2004 #
cardio 50:00 [3]
biking 16:00 [2]
Cool down...tired today.
aerobic 6:00 [3]
Abs
Tuesday Jul 20, 2004 #
running 1:07:16 [3]
Road/trail/terrain run, with a map. I finally got an orienteering map of the one big forest near my house. Its slightly further away than before, a 10 minute jog from my front door to the first trail on the one corner of the map. There is probably a slightly shorter route.
Lots of hills and smaller trails today. And finally warm! Run was in the middle of the day, and it was (finally) pleasantly warm!
Lots of hills and smaller trails today. And finally warm! Run was in the middle of the day, and it was (finally) pleasantly warm!
Monday Jul 19, 2004 #
stairclimb 45:00 [4]
biking 15:00 [3]
aerobic 8:00 [3]
Abs
Saturday Jul 17, 2004 #
running 50:00 [3]
Run with Sandy and Sandra: a little bit harder for me today because warmer and still tired from yesterday. Probably actually level 2.5, not 3.
Friday Jul 16, 2004 #
running 16:00 [2]
Warm-up: not feeling so great.
orienteering 29:00 [4]
First 3KM of the Long B Final. Feeling weak right from the start and having problems breathing. Problems started more around #4, tried to relax and get through them but had a more serious attack near number 8. Had to stop and try to relax, but got scared and started hyper-ventilating too, then throwing up. Not fun. Sat down for a bit, got the muscles to relax, and walked/slow jogged on flat back to the finish. (another 25mins or something). Heartily disappointed because it is hard to tell afterwards how serious or in my head the attack was, and I am pissed that I quit, but then I would have been pissed about my time after having to sit down in the middle of the course for a good 15 mins, so whatever.
Thursday Jul 15, 2004 #
running 49:00 [2]
Slow jog on the roads around the school with Sandy, in the morning. Said hello to some of the local cows and found the "pick your own" strawberry patch....very important.
Wednesday Jul 14, 2004 #
running 15:00 [3]
Warm-up
orienteering 18:32 [5] 2.5 km (7:25 / km)
11 controls. Good through #5. At #5, there was supposed to be a clear break in the hedge to the control and there was not, this threw me off a bit. Then getting tired near the end of the race, also trying to read ahead for the last long leg, and ended up messing up #8, by a good chuck of time (relative to sprint race timing). The rest were fine. All in all, not so great, but okay I guess for my first sprint race. Only go up from here. Still hurting in the hip.
running 16:00 [3]
Warm-up
orienteering 14:57 [5] 2.3 km (6:30 / km)
Pretty good race for me, certainly much better than the qualifier. One route choice mistake, and perhaps a non-optimal route as well. But I don't think I could have been much cleaner. Faster certainly...that can be worked on. I was happy with the race.
Tuesday Jul 13, 2004 #
running 14:00 [3]
Warm up for Middle Final (B). A bit cold and misty. Not such a great area to warm up in: just a cow pasture (without the cows). Hip a bit sore, legs feeling a little heavy, but not as bad as for the qualification race. Tummy a bit upset, but that could have been nerves. Feeling calm however and confident that I would have a good run.
orienteering 42:30 [5] 5.2 km (8:10 / km) +85m 7:33 / km
Middle B-Final. Good concentration for most of the race, though it took saying my mantra over and over again at a few points. The brain definitely wanted to wander. Two mistakes, one at #8 - drifted to the right and hit the trail to early, more of a problem because it confused me for a moment. Not sure how much time lost. Second mistake at #14: tired near the end, and not reading everything before heading into the control lost 30-45 seconds? Maybe one or two 10 second mistakes in other places, but otherwise I was satisfied. 9 minutes back from the winner of the B-final Renate F from Italy). A final winning time (5.3km with 1 less control, same 80m climb) was 29:54 - Hanne Staff.
running 8:00 [2]
Cool down with Sandra.
Monday Jul 12, 2004 #
running 5:00 [3]
Warm-up for sprint model event. Hip is hurting again now
orienteering 21:40 [4] 2.9 km (7:28 / km) +20m 7:13 / km
Ran the model event about 70 percent. One route choice mistake on way to #1 and one navigation mistake at #10. Otherwise felt okay, though a bit sluggish. But excited for the upcoming races.
Sunday Jul 11, 2004 #
running 18:00 [3]
Warm-up: trails and terrain. Legs feeling heavy, but more focused than yesterday.
orienteering 41:40 [5] 4.3 km (9:41 / km) +73m 8:56 / km
Another disappointing day. I would have been satisfied, accept for one control (#5). Lost 5 minutes there. All the other controls were either clean or just smallish errors. Really annoyed about my performances so far because I know I am better than this. Just not feeling good - not feeling physically good and not mentally together. I wonder if there are too many things going on in other parts of life that have affected my preparation for this race. I will concentrate on clean runs in the B-finals, finishing in the top half, and a good sprint day.
running 10:00 [2]
Cool down. It was cold today, so quite cool even after the cool down. Hip is sore again, but not too bad, not like Jukola.
Saturday Jul 10, 2004 #
orienteering 15:00 [3]
Warm-up on small map: loops around to look at different things. Having trouble getting focused (kept forgetting things I needed). Maybe the lack of sleep this past week, and the small stress of making sure everything was okay for the races (adminstraiton stuff).
orienteering 1:08:16 [5] 7.1 km (9:37 / km) +170m 8:35 / km
An absolutely awful run. Was fine to the first control, no problem getting started on the map, but the concentration just started going onthe window. Made a small compass error on the way to number 2, corrected okay, but still lost time. Then in trying to read ahead on way to number 3, missed a trail junction and got totally confused. Lots of time lost there. Then the next controls were fine, but mentally not into the race anymore. Then another big mistake later in the race because got distracted by other runners. I have not done that since coming to Sweden; could be partially do to not having the energy to concentrate. Felt really tired and out of it the whole race. So pretty disappointed but I know what I need to focus on now for the rest of the races and things will be good from here on out. It is also a good to know that there is a B final, so I can get the brain back into the longer race. But still, sad face today.
running 10:00 [2]
Cool down with Sandy and Jo
Thursday Jul 8, 2004 #
aerobic 40:00 [2]
Arms and back mostly, some leg. An easy session before EOCs.
Wednesday Jul 7, 2004 #
stairclimb 40:00 [4]
biking 20:00 [3]
aerobic 4:00 [3]
Abs
Tuesday Jul 6, 2004 #
running 1:04:00 [4]
Terrain och små stig med Jenny C. Didn't do forest intervals because tapering for EM. Hip feeling a bit better. Finally some nice weather!
Monday Jul 5, 2004 #
cardio 1:00:00 [1]
Hike with Jason
Sunday Jul 4, 2004 #
biking 37:00 [3]
cardio 1:12:00 [1]
Hike with Jason
Saturday Jul 3, 2004 #
aerobic 40:00 [2]
Pilates
Friday Jul 2, 2004 #
cardio 45:00 [1]
Shortish hike with Jason
Thursday Jul 1, 2004 #
cardio 50:00 [3]
biking 12:00 [3]
aerobic 3:00 [3]
Abs