Training Log Archive: KathrynBIn the 31 days ending Jul 31, 2016:
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Sunday Jul 31, 2016 #
Note
Walked/ran Catbells and High Spy, then ran back along the side of Derwent Water followed by a swim/seagull-bomb-attack with Fifi and her Dad.
Don't know any distances or times
Don't know any distances or times
Saturday Jul 30, 2016 #
Note
Travelled down to Keswick to spend a week with Fiona. Then a walk up Blencathra
Thursday Jul 28, 2016 #
Cycling 1:08:32 [2] 29.11 km (2:21 / km)
With Harriers Ladies. Split off into our own groups, but then waited for everyone at certain points. Always in the first group and feeling pretty good :))
Forres - Rafford - Blervie Castle - The Loft - Kinloss - Dyke
Forres - Rafford - Blervie Castle - The Loft - Kinloss - Dyke
Tuesday Jul 26, 2016 #
Running 40:09 [3] 6.41 km (6:16 / km)
shoes: Gel Asics Cumulus 17
Steady run with dad around London. Lots of stopping/starting which comes with city running - bit different to dyke.....!! Also rush hour which didn't help. Feeling good and nice to see the sights.
Note sure about this distance as I swear we were going faster than that.... Although stopping at traffic etc is included in time
Note sure about this distance as I swear we were going faster than that.... Although stopping at traffic etc is included in time
Monday Jul 25, 2016 #
Gym 50:00 [1]
Usual Monday.
By Johnny and Mollie instead of Dan this week so a few different exercises but generally the same. Bit of plyo in there
By Johnny and Mollie instead of Dan this week so a few different exercises but generally the same. Bit of plyo in there
Sunday Jul 24, 2016 #
Running 23:41 [2] 4.32 km (5:29 / km)
shoes: Gel Asics Cumulus 17
Easy around the Brodie Loop. Few strides on the back track to get the legs moving. Feeling pretty heavy
Friday Jul 22, 2016 #
Cycling 1:22:32 [2] 29.39 km (2:48 / km) +400m 2:38 / km
With mum.
Dyke - Mundole - Logie - Darnaway - Dyke
Dyke - Mundole - Logie - Darnaway - Dyke
Thursday Jul 21, 2016 #
Running 43:00 [3] 7.5 km (5:44 / km)
shoes: Gel Asics Cumulus 17
Round the back of Forres. Very hot, very tired
Note
Quickroute up from one of the trainings and winsplits up for all the races (Italy and Sweden)
Tuesday Jul 19, 2016 #
Note
Travelling home :(((
Monday Jul 18, 2016 #
Note
(rest day)
Taking a rest day as my foot is pretty sore from yesterday and I have possible ITB. Meant I got to egg people of the legendary ScotJOS 3-armed relay instead
Sunday Jul 17, 2016 #
Orienteering 1:01:38 [4] 7.5 km (8:13 / km)
shoes: Blue/orange Inov8 X-talons 212
Chasing start. Set off 6th
Awful out the start, 180 error and just couldn't relocate. Eventually got down the the track and then still got the bad route choice, should have continued around the tracks, but instead tried to cut straight. Pretty massive leg anyway so hard to plan in the rush.
No.2 was with Emma, Abi and Lindsay but we all completely missed it. Hadn't gone far enough.
Technically alright through the rest, but twisted my foot coming down a bank so had to walk about 200m which meant Abi and Lindsay got away. Then got stuck in a marsh up to my chest
Results: http://obasen.orientering.se/winsplits/online/en/d... whoops
Awful out the start, 180 error and just couldn't relocate. Eventually got down the the track and then still got the bad route choice, should have continued around the tracks, but instead tried to cut straight. Pretty massive leg anyway so hard to plan in the rush.
No.2 was with Emma, Abi and Lindsay but we all completely missed it. Hadn't gone far enough.
Technically alright through the rest, but twisted my foot coming down a bank so had to walk about 200m which meant Abi and Lindsay got away. Then got stuck in a marsh up to my chest
Results: http://obasen.orientering.se/winsplits/online/en/d... whoops
Saturday Jul 16, 2016 #
Orienteering 43:44 [5] 5.52 km (7:55 / km)
shoes: Yellow Inov8 X-talons 212
Long
Had an interested encounter with an Elk just before I started.
Set off pretty fast, but focused on keeping in control. Nailed 1, but lost a bit of time to 2 having to bounce back off the power lines. Next section was good, able to keep the speed up and still orienteer. Absolutely nailed the first long leg which gave me confidence on the second, took a really safe but fast leg round the tracks (probably the fastest route), got within 10m of the control on the path then came off in the wrong direction!! COMPASS!!!!!??? Frustrating as it was the second last control so I just wanted to get back and I knew I was having a good run. Cost me he win I recon. 4th today and moved me to 6th overall. Chase tomorrow starting 25s behind Emma and 15s behind another girl
Results: http://obasen.orientering.se/winsplits/online/en/d...
Had an interested encounter with an Elk just before I started.
Set off pretty fast, but focused on keeping in control. Nailed 1, but lost a bit of time to 2 having to bounce back off the power lines. Next section was good, able to keep the speed up and still orienteer. Absolutely nailed the first long leg which gave me confidence on the second, took a really safe but fast leg round the tracks (probably the fastest route), got within 10m of the control on the path then came off in the wrong direction!! COMPASS!!!!!??? Frustrating as it was the second last control so I just wanted to get back and I knew I was having a good run. Cost me he win I recon. 4th today and moved me to 6th overall. Chase tomorrow starting 25s behind Emma and 15s behind another girl
Results: http://obasen.orientering.se/winsplits/online/en/d...
Running warm up/down 18:00 [1] 1.8 km (10:00 / km)
shoes: Yellow Inov8 X-talons 212
Warm up/ drills to the start with Jura
Warm-down jog with Peter Bray. Sore
Warm-down jog with Peter Bray. Sore
Friday Jul 15, 2016 #
Event: Hallands 3-dagars 2016
Orienteering 35:41 [5] 4.02 km (8:53 / km)
shoes: Yellow Inov8 X-talons 212
Middle race
Really happy with my physical shape in this, felt I could get a lot more speed than I have been doing recently.
Technically not quite as good. Probably running a bit too fast in places :((
No.2 came off the corner of the hill too early, therefore made a parallel error. Came back to the hill to relocate and hit it fine (-4mins)
No.3 really good line for most of it, just too low in the control circle meant I hit the lower re-enterant
No.7 standing on top of the control, didn't see it so ran further down the hill, decided I was definitely correct so looked back up and saw it.
No.9 got in a train so picked up the pace again, but messed the control circle.
No.10 perfectly on line, but thought I was at a different Boulder so compensated, only to find I was correct at the start.
Pleased to see I had the ability to be up with the winners, just need to iron out the control circle and know when I need to slow down for tomorrow
Results: http://obasen.orientering.se/winsplits/online/en/d...
Really happy with my physical shape in this, felt I could get a lot more speed than I have been doing recently.
Technically not quite as good. Probably running a bit too fast in places :((
No.2 came off the corner of the hill too early, therefore made a parallel error. Came back to the hill to relocate and hit it fine (-4mins)
No.3 really good line for most of it, just too low in the control circle meant I hit the lower re-enterant
No.7 standing on top of the control, didn't see it so ran further down the hill, decided I was definitely correct so looked back up and saw it.
No.9 got in a train so picked up the pace again, but messed the control circle.
No.10 perfectly on line, but thought I was at a different Boulder so compensated, only to find I was correct at the start.
Pleased to see I had the ability to be up with the winners, just need to iron out the control circle and know when I need to slow down for tomorrow
Results: http://obasen.orientering.se/winsplits/online/en/d...
Running warm up/down 13:00 [1] 1.5 km (8:40 / km)
Warm up to the start
Thursday Jul 14, 2016 #
Orienteering 1:45:00 [3] 9.8 km (10:43 / km)
shoes: Yellow Inov8 X-talons 212
Dotetorp
Warm up
Simplification exercise where I was just focusing on putting everything together and orienteering well. Generally pretty accurate. Small mistake at no.4 where my direction wasn't great trying to avoid the green. Then a couple of hesitations as I wasn't sure how far I'd gone (didn't really matter in the end coz I'd know if I went too far..
Logs legs with Matthew G, let him pick the best route choice and I went the not-so-nice ones. Basically marsh is slow.
Start/first leg simulation. Made an absolute mess of this.... Didnt read my map properly which was the main problem. Also direction was awful.
Went to collect in a control on the simulation exercise, similarly as bad...just bad exit from the attackpoint.
Cool down jog with Josh
Warm up
Simplification exercise where I was just focusing on putting everything together and orienteering well. Generally pretty accurate. Small mistake at no.4 where my direction wasn't great trying to avoid the green. Then a couple of hesitations as I wasn't sure how far I'd gone (didn't really matter in the end coz I'd know if I went too far..
Logs legs with Matthew G, let him pick the best route choice and I went the not-so-nice ones. Basically marsh is slow.
Start/first leg simulation. Made an absolute mess of this.... Didnt read my map properly which was the main problem. Also direction was awful.
Went to collect in a control on the simulation exercise, similarly as bad...just bad exit from the attackpoint.
Cool down jog with Josh
Wednesday Jul 13, 2016 #
Orienteering 1:23:38 [2] 6.56 km (12:45 / km)
Warm up
Line course being followed by Josh. Took it pretty slowly and stopped to discuss at some points. We also cut the end bit to rerun a bit I didn't get right near the beginning. Took me a little bit to get into the map but generally pretty good after than. Massive area with quite a lot of slow marshes.
Half day today so went to collect in a few controls as I wanted to do some at a slightly faster pace.
Line course being followed by Josh. Took it pretty slowly and stopped to discuss at some points. We also cut the end bit to rerun a bit I didn't get right near the beginning. Took me a little bit to get into the map but generally pretty good after than. Massive area with quite a lot of slow marshes.
Half day today so went to collect in a few controls as I wanted to do some at a slightly faster pace.
Tuesday Jul 12, 2016 #
Orienteering 1:00:00 [1] 4.5 km (13:20 / km)
shoes: Yellow Inov8 X-talons 212
Bit of an easier day today
Pretty chilled talk-o with Eilidh S, directing each other round the course and generally getting covered in blueberries.
Lost my compass at the end so had to go suck out looking for it :(
The end of a pointers on 1:15000 map. Once again pretty chilled. Using Ross' compass
Pretty chilled talk-o with Eilidh S, directing each other round the course and generally getting covered in blueberries.
Lost my compass at the end so had to go suck out looking for it :(
The end of a pointers on 1:15000 map. Once again pretty chilled. Using Ross' compass
Orienteering 40:34 [3] 3.23 km (12:34 / km)
shoes: Yellow Inov8 X-talons 212
Squad peg-relay. I took it pretty tactically, easy off the beginning to avoid some of the hilly extra bits, then picked up the pace a bit coming back in. Make a rookie error and missed a control with pegs at it (just didn't see it on the map). Good fun anyway
Monday Jul 11, 2016 #
Orienteering 1:30:00 [2] 6.66 km (13:31 / km)
shoes: Blue/orange Inov8 X-talons 212
Warm-up jog and drills along the track
Line course 1:10000. Took it slow just keeping in contact, couple of small mistakes but mostly pretty accurate, didn't see a couple of the controls but I think that was more because I didn't see them rather than I was in the wrong place (they weren't marked on the map). Particular attention needed when entering/exiting open areas.
Relocation 1:10000 with Eilidh C. She led to near the control, I relocated and led to control (swapping each leg). Mainly using the big features, then the smaller ones just to confirm. Couple of mistakes by not orientation it correctly as I was trying to make things fit that didn't.
Line course 1:10000. Took it slow just keeping in contact, couple of small mistakes but mostly pretty accurate, didn't see a couple of the controls but I think that was more because I didn't see them rather than I was in the wrong place (they weren't marked on the map). Particular attention needed when entering/exiting open areas.
Relocation 1:10000 with Eilidh C. She led to near the control, I relocated and led to control (swapping each leg). Mainly using the big features, then the smaller ones just to confirm. Couple of mistakes by not orientation it correctly as I was trying to make things fit that didn't.
1 PM
Orienteering 1:00:00 [4] 5.0 km (12:00 / km)
shoes: Blue/orange Inov8 X-talons 212
Normal course 1:15000 followed by Zoe H. Aim was to run fast between controls, then stop and discuss at each control. (Rest included in time) Also to keep in contact while going faster and therefore have a plan the whole way to the control. Bit of trouble at the start getting into this scale but that was to be expected. Simplification was really good, although needed to slow down a little when I was getting unsure.
Sunday Jul 10, 2016 #
10 AM
Orienteering 1:12:36 [1] 5.0 km (14:31 / km)
shoes: Yellow Inov8 X-talons 212
Stuvbiten- ScotJOS Sweden
Walk-o with Megan to get a feel for the terrain, then star course at a jog. Legs feeling tired from travelling the past few days.
Walk-o with Megan to get a feel for the terrain, then star course at a jog. Legs feeling tired from travelling the past few days.
1 PM
Orienteering 1:05:39 [3] 5.42 km (12:07 / km)
shoes: Yellow Inov8 X-talons 212
Map memory first with Jura (memorising while the other person was leading), nice to get a good feel for the terrain. Started well but went a birdie hill on the way back, along with our concentration.
Then a pretty intense star relay with the dream team of Me, Pippa and Chunter - Been in that same part most of the day so didn't have to map read much.
Then a pretty intense star relay with the dream team of Me, Pippa and Chunter - Been in that same part most of the day so didn't have to map read much.
Thursday Jul 7, 2016 #
Orienteering 1:08:11 [3] 5.12 km (13:19 / km) +150m 11:37 / km
shoes: Yellow Inov8 X-talons 212
Italian 5 - Day 5
Well this was errrr..... Interesting... Same area, start and finish as yesterday but this is about as far as the similarities go. -all mistake times are according to splits-
1 - fine, pretty easy
2 - where all my problems started... Most of the leg went well, I was moving decently up the hill, but then failed to see correctly which bit was the top so was wondering on the wrong bit for a while, relocated then spent about another minute searching for the control (squeezed between two cliffs in a load of undergrowth...) -3.30mins
3 - went way too far down the hill. Nothing really to judge my distance on, on the way down (easier crawling back up after overshooting by about 50%) - 5 mins
4 - pretty much just a mess. No plan from the start, so just ran off in the right direction in the intricate bit. Obviously this didn't work and I (along with 5 other girls by this point) were left searching before I (leading the other girls) relocated properly and got it. - 5 mins
Good nav through the next bit, losing a couple of the girls as they made more mistakes
8 - didn't really know where to expect the control on the hill - 30secs
Accuracy through this next bit was good, just really beginning to bonk (ran past the first few drinks stations as they were too early in the course and didn't see the convenient one)
13 - concentration was really going so didn't have a good picture of what I was doing so subsequently spend a bit of faffing -1min
Rest of it was fine, just lost time being slow as I didn't have any energy.
Think this mostly came down to tired legs and a tired brain after this week.
Main things to work on in Sweden will be having a plan all the way to the control (not just to the circle) and to get my fitness back up.
Results: http://obasen.orientering.se/winsplits/online/en/d...
Well this was errrr..... Interesting... Same area, start and finish as yesterday but this is about as far as the similarities go. -all mistake times are according to splits-
1 - fine, pretty easy
2 - where all my problems started... Most of the leg went well, I was moving decently up the hill, but then failed to see correctly which bit was the top so was wondering on the wrong bit for a while, relocated then spent about another minute searching for the control (squeezed between two cliffs in a load of undergrowth...) -3.30mins
3 - went way too far down the hill. Nothing really to judge my distance on, on the way down (easier crawling back up after overshooting by about 50%) - 5 mins
4 - pretty much just a mess. No plan from the start, so just ran off in the right direction in the intricate bit. Obviously this didn't work and I (along with 5 other girls by this point) were left searching before I (leading the other girls) relocated properly and got it. - 5 mins
Good nav through the next bit, losing a couple of the girls as they made more mistakes
8 - didn't really know where to expect the control on the hill - 30secs
Accuracy through this next bit was good, just really beginning to bonk (ran past the first few drinks stations as they were too early in the course and didn't see the convenient one)
13 - concentration was really going so didn't have a good picture of what I was doing so subsequently spend a bit of faffing -1min
Rest of it was fine, just lost time being slow as I didn't have any energy.
Think this mostly came down to tired legs and a tired brain after this week.
Main things to work on in Sweden will be having a plan all the way to the control (not just to the circle) and to get my fitness back up.
Results: http://obasen.orientering.se/winsplits/online/en/d...
Wednesday Jul 6, 2016 #
Orienteering 21:48 [4] 2.57 km (8:29 / km) +110m 6:59 / km
shoes: Yellow Inov8 X-talons 212
Italian 5 - Day 4 (Middle)
Killer area - a ski resort therefore really steep. Also pretty lumpy terrain made running difficult. Started just past 1o'clock so pretty hot even though it was high altitude.
1-4 good, just getting in to it, not too fast but pretty easy nav. Caught a Swedish girl (2mins) at 4
4-6 picked up the pace a bit more into the trickier terrain but still navigating really well.
7 - exit was good but was rushing a bit too much so missed the re-enterant up left to the control.
8 - fine. Could almost see it from 7
9 - really hesitant coming in as I wasn't sure exactly where I was on the slope. Exit was also bad as I didn't notice the extremely steep rock bank on the map.
10-F easy nav, just very steep lumpy decent to 10 then a tough climb back through the last few controls to the finish.
About 2 mins lost which would have put me 2nd so a lot better run. =5th
Results: http://obasen.orientering.se/winsplits/online/en/d...
Killer area - a ski resort therefore really steep. Also pretty lumpy terrain made running difficult. Started just past 1o'clock so pretty hot even though it was high altitude.
1-4 good, just getting in to it, not too fast but pretty easy nav. Caught a Swedish girl (2mins) at 4
4-6 picked up the pace a bit more into the trickier terrain but still navigating really well.
7 - exit was good but was rushing a bit too much so missed the re-enterant up left to the control.
8 - fine. Could almost see it from 7
9 - really hesitant coming in as I wasn't sure exactly where I was on the slope. Exit was also bad as I didn't notice the extremely steep rock bank on the map.
10-F easy nav, just very steep lumpy decent to 10 then a tough climb back through the last few controls to the finish.
About 2 mins lost which would have put me 2nd so a lot better run. =5th
Results: http://obasen.orientering.se/winsplits/online/en/d...
Tuesday Jul 5, 2016 #
Note
(rest day)
Rest day in the competition so went to Venice to be a tourist
Monday Jul 4, 2016 #
Orienteering 17:21 [5] 3.12 km (5:34 / km) +30m 5:18 / km
shoes: Gel Asics Cumulus 17
Pretty decent warm up (unlogged) on the way to, and at the start. Jogging and lots of drills
Italian 5 - Day 3 (Sprint)
Really happy with this race, feeling good and was able to move quite a bit faster than the last few days and my contact with the map was really good. Even the technical bit around the town I was focused well, made good route choices and was confident where I was running (sometimes what looked like in people's gardens)
Small lack of concentration at the end where I was being prepared and checked what side of a fence the control was placed, only to find there was a control before that one, so went off about 100m in the wrong direction and had to come back (40secs)
Cool down swim in the Lake
Results: http://obasen.orientering.se/winsplits/online/en/d...
Italian 5 - Day 3 (Sprint)
Really happy with this race, feeling good and was able to move quite a bit faster than the last few days and my contact with the map was really good. Even the technical bit around the town I was focused well, made good route choices and was confident where I was running (sometimes what looked like in people's gardens)
Small lack of concentration at the end where I was being prepared and checked what side of a fence the control was placed, only to find there was a control before that one, so went off about 100m in the wrong direction and had to come back (40secs)
Cool down swim in the Lake
Results: http://obasen.orientering.se/winsplits/online/en/d...
Sunday Jul 3, 2016 #
Orienteering 1:03:35 [3] 5.07 km (12:32 / km) +205m 10:26 / km
shoes: Yellow Inov8 X-talons 212
Italian 5 - Day 2 (Long)
Another beautiful forest. Probably similar temperatures to yesterday (earlier in the day but quite a bit higher altitude)
Focus was to keep in contact with the map better which I seemed to manage. Once again just very slow running which is definitely going to be a focus for the next few weeks here and in Sweden. Navigation was pretty spot on - couple of small time loses, but this was more down to being unsure rather than in the wrong place.
Results: http://obasen.orientering.se/winsplits/online/en/d...
Another beautiful forest. Probably similar temperatures to yesterday (earlier in the day but quite a bit higher altitude)
Focus was to keep in contact with the map better which I seemed to manage. Once again just very slow running which is definitely going to be a focus for the next few weeks here and in Sweden. Navigation was pretty spot on - couple of small time loses, but this was more down to being unsure rather than in the wrong place.
Results: http://obasen.orientering.se/winsplits/online/en/d...
Saturday Jul 2, 2016 #
Event: 5 giorni d'Italia 2016
Running warm up/down 15:00 [1] 1.5 km (10:00 / km) +60m 8:20 / km
shoes: Yellow Inov8 X-talons 212
Warm up to the start. Massively missed our start times (a few hours) due to bad traffic so this was just hoping we'd still get a run
Orienteering 39:23 [4] 3.82 km (10:19 / km) +190m 8:15 / km
shoes: Yellow Inov8 X-talons 212
Italian 5 - Day 1 (Middle)
Tired legs already from travelling yesterday evening and all this morning. Pretty hot too.
Not really any navigational errors, although decisions were slow and kept loosing where I was on the map - probably down to the heat.
Speed was pretty slow throughout - steep hills meant even downhill was tough, legs also just not really in it.
Pretty happy with the result all things considering. 9mins down on a Swedish girl, but closer to some others.
Results: http://obasen.orientering.se/winsplits/online/en/d...
Tired legs already from travelling yesterday evening and all this morning. Pretty hot too.
Not really any navigational errors, although decisions were slow and kept loosing where I was on the map - probably down to the heat.
Speed was pretty slow throughout - steep hills meant even downhill was tough, legs also just not really in it.
Pretty happy with the result all things considering. 9mins down on a Swedish girl, but closer to some others.
Results: http://obasen.orientering.se/winsplits/online/en/d...