Training Log Archive: GraceEIn the 31 days ending Aug 31, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||
Wednesday Aug 31, 2011 #
Running (paths - Blaise) 35:30 [4]
shoes: Trail Attacks 12'10
The harder you go, the sooner it's over!
Monday Aug 29, 2011 #
Running long (paths) 1:45:00 [3]
weight:54kg shoes: Trail Attacks 12'10
Up Pen-y-fan in Wales with Matt. It was really cold. Oh well, four out of four crap summers so can't complain.
Sunday Aug 28, 2011 #
Running 1:02:00 [3] 11.03 km (5:37 / km)
shoes: Trail Attacks 12'10
Blaise etc as didn't have the car to go anywhere exciting.
Saturday Aug 27, 2011 #
Note
(rest day)
Things to do, things to do. So no running today...
Watching Matt suffering a bad hang-over is amusing though :)
Watching Matt suffering a bad hang-over is amusing though :)
Friday Aug 26, 2011 #
Note
(rest day)
Pub crawl from work to home. Made it home just before 12! Got behind schedule fairly early on due to some heavy rain. The worst of the downpour getting us between The Lion in hotwells and The Victoria. We got so drenched! It was pretty hilarious. Fun evening and thanks to those who stuck it out with us :D
Thursday Aug 25, 2011 #
Note
(rest day)
Sleepy tired...
Wednesday Aug 24, 2011 #
7 PM
Running race (short fell race) 23:44 [5]
shoes: Trail Attacks 12'10
Crook Peak Cake Race.
40secs quicker than last year but it was a lot less slippery this time - no torrential downpour and flooding on the drive down! It was still wet though because it's summer in the UK and so it had of course rained during the day.
I was 1st lady back and won a very large chocolate cake to eat and share at the prize-giving. Matt was leading but somehow ran around the finish line and they didn’t give him the win. Keith ran well and improved by over a minute.
40secs quicker than last year but it was a lot less slippery this time - no torrential downpour and flooding on the drive down! It was still wet though because it's summer in the UK and so it had of course rained during the day.
I was 1st lady back and won a very large chocolate cake to eat and share at the prize-giving. Matt was leading but somehow ran around the finish line and they didn’t give him the win. Keith ran well and improved by over a minute.
Running warm up/down 20:00 [2]
Jog to the start, and a very important and worthwhile cool-down.
Tuesday Aug 23, 2011 #
Running (paths) 40:30 [3]
shoes: Trail Attacks 12'10
Blaise.
Monday Aug 22, 2011 #
Note
(rest day)
Sunday Aug 21, 2011 #
Note
(rest day)
Travelling back to Bristol.
Saturday Aug 20, 2011 #
Orienteering race 38:01 [4] **** 4.2 km (9:03 / km) +200m 7:19 / km
16c shoes: Inov8 oroc 280
WOC Relay, Le Creux Froid.
Jas - Vanessa - me.
This terrain was really intense, the trickiest WOC relay I have run. Quite like the middle distance terrain but also with some depressions in varying vegetation early on in the course.
I set off on 3rd leg in a good frame of mind, not in a battle for the gold so no pressure, but with a few teams to try and reel in. It was a race of two halves for me. I was alone for the first 5 controls and found these quite tricky but took my time to read the map and found them all ok. I caught Amber to c6 and Hollie to c7 and we had a good race from there to the finish, with a Romanian as well I think. The last loop was a great head-to-head race and we swapped leads but I got to the second-last control first and held it from there. Pleased to finish the week with a stong run. My team finished 14th. Really fun!
Jas - Vanessa - me.
This terrain was really intense, the trickiest WOC relay I have run. Quite like the middle distance terrain but also with some depressions in varying vegetation early on in the course.
I set off on 3rd leg in a good frame of mind, not in a battle for the gold so no pressure, but with a few teams to try and reel in. It was a race of two halves for me. I was alone for the first 5 controls and found these quite tricky but took my time to read the map and found them all ok. I caught Amber to c6 and Hollie to c7 and we had a good race from there to the finish, with a Romanian as well I think. The last loop was a great head-to-head race and we swapped leads but I got to the second-last control first and held it from there. Pleased to finish the week with a stong run. My team finished 14th. Really fun!
Running warm up/down 10:00 [2]
Friday Aug 19, 2011 #
Orienteering 41:05 [4] **** 3.8 km (10:49 / km) +260m 8:03 / km
16c shoes: Inov8 oroc 280
WOC Middle Final, Montagne de Lachat.
Awesome area, heaps of rock and contour detail with quite good runability and visibility. It was a great chance for a top 20, but it was not to be.
I read everything to the first two controls, every single little feature. Leaving c2 I found Liis running into it after a big mistake. My 100% concentration fell to about 90% but I still got the next three controls ok. Still going slow and reading everything but in 9th position at this point. To c6 I got part way there but then came across a big gully which I couldn't find on my map. After a good think I went back to a track recently crossed and followed that up to a junction and found the control easily from there. I should have just done that in the first place!! I really can't believe I lost 2mins here but apparently I did. c8 I dropped unnecessarily low, I think I just ran out quickly trying to drop Liis and was keen to have a break from the detail. Definitely should have contoured more, there was no reason to drop so much. I was 2mins down on this leg but probably could have saved 1 minute here. I met Liis again coming into c8! At c9 the French girl joined us. I made a STUPID mistake on the way to c10 - throwing away 1.30mins just by not concentrating. This was really maddening. We then ran through the arena. I had a good last loop and beat the Frenchie and Liis to the finish. If I hadn't lost ~2.30mins on c8 and c10 I would have been satisfied with my race. Finished 27th.
Awesome area, heaps of rock and contour detail with quite good runability and visibility. It was a great chance for a top 20, but it was not to be.
I read everything to the first two controls, every single little feature. Leaving c2 I found Liis running into it after a big mistake. My 100% concentration fell to about 90% but I still got the next three controls ok. Still going slow and reading everything but in 9th position at this point. To c6 I got part way there but then came across a big gully which I couldn't find on my map. After a good think I went back to a track recently crossed and followed that up to a junction and found the control easily from there. I should have just done that in the first place!! I really can't believe I lost 2mins here but apparently I did. c8 I dropped unnecessarily low, I think I just ran out quickly trying to drop Liis and was keen to have a break from the detail. Definitely should have contoured more, there was no reason to drop so much. I was 2mins down on this leg but probably could have saved 1 minute here. I met Liis again coming into c8! At c9 the French girl joined us. I made a STUPID mistake on the way to c10 - throwing away 1.30mins just by not concentrating. This was really maddening. We then ran through the arena. I had a good last loop and beat the Frenchie and Liis to the finish. If I hadn't lost ~2.30mins on c8 and c10 I would have been satisfied with my race. Finished 27th.
Running warm up/down 20:00 [2]
Thursday Aug 18, 2011 #
Orienteering 32:00 [2] ***
11c shoes: Inov8 oroc 280
On the Relay model map, Les Quatres Chemins. Pretty green with no rock at all.
Orienteering 20:00 [3] ***
shoes: Inov8 oroc 280
Straight from the Relay model map I went back to the Middle model map (Lachat Nord/Le Creux Qui Sonne) to find a few more controls.
Wednesday Aug 17, 2011 #
Note
(rest day)
Watching the Long Final. Hot day!
Tuesday Aug 16, 2011 #
Orienteering race 18:58 [5] *** 2.7 km (7:01 / km) +95m 5:58 / km
11c shoes: Trail Attacks 12'10
Sprint qualification, Heat B, Aix-les-Bains.
Dropped 45secs to the winner on the first leg... there was a lot of climb on the way to this first control and I also missed some indistinct paths through some green. I searched for the paths and in the end bashed part way through the green. Nearing the control I slipped over on some wet grass and hurt my knee. I got there in the end!
The rest of the race was pretty controlled with some smooth orienteering and good decisions. I made one mistake on c7 - I exited c6 the way I'd planned but then forgot mid-leg which alley I'd come down and had trouble finding the next alley. Lost ~10secs.
It was a really fun course! Although having taken 19 minutes I was a little worried for a while before some results were posted. It turned out all the heats took longer than planned and I qualified in 9th - my highest sprint qual position.
Dropped 45secs to the winner on the first leg... there was a lot of climb on the way to this first control and I also missed some indistinct paths through some green. I searched for the paths and in the end bashed part way through the green. Nearing the control I slipped over on some wet grass and hurt my knee. I got there in the end!
The rest of the race was pretty controlled with some smooth orienteering and good decisions. I made one mistake on c7 - I exited c6 the way I'd planned but then forgot mid-leg which alley I'd come down and had trouble finding the next alley. Lost ~10secs.
It was a really fun course! Although having taken 19 minutes I was a little worried for a while before some results were posted. It turned out all the heats took longer than planned and I qualified in 9th - my highest sprint qual position.
Running warm up/down 20:00 [2]
Orienteering race 14:58 [5] *** 2.3 km (6:30 / km) +25m 6:10 / km
19c shoes: DS Trainers
WOC Sprint Final, Chambery.
I was feeling pretty good on the jog to the start and really looking forward to a fun race. It was just that! A great town for the event with plenty of narrow alleyways to zig-zag through. The course was good although it was a pretty flat-out sprint with no particularly difficult route choice decisions to be made. It went as well as I could have expected and I finished 24th which is a Sprint PB for me.
I lost some small bits of time: deciding on a route to c6 (I only really saw left as an option but still wasted time thinking), reading my descriptions to c10 as was worried it might be on the other side of the massive wall, not reading ahead to c11 because of this and so exiting c10 badly, then I wasted a few seconds at the map change at c11. The last loop was solid and I maintained good concentration through the last few controls. Great crowd and atmosphere :)
I was feeling pretty good on the jog to the start and really looking forward to a fun race. It was just that! A great town for the event with plenty of narrow alleyways to zig-zag through. The course was good although it was a pretty flat-out sprint with no particularly difficult route choice decisions to be made. It went as well as I could have expected and I finished 24th which is a Sprint PB for me.
I lost some small bits of time: deciding on a route to c6 (I only really saw left as an option but still wasted time thinking), reading my descriptions to c10 as was worried it might be on the other side of the massive wall, not reading ahead to c11 because of this and so exiting c10 badly, then I wasted a few seconds at the map change at c11. The last loop was solid and I maintained good concentration through the last few controls. Great crowd and atmosphere :)
Running warm up/down 20:00 [2]
Monday Aug 15, 2011 #
Orienteering 26:30 [3] ***
shoes: Trail Attacks 12'10
Jogging around the Sprint model map, 'La Calamine'.
Sunday Aug 14, 2011 #
Orienteering race 35:08 [4] *** 3.0 km (11:43 / km)
10c shoes: Inov8 oroc 280
WOC Middle qualification.
Made it through in 13th, Heat B.
Felt pretty unrelaxed leading up to it. The 14 minute run to the pre-start calmed me down a bit, but that didn't last long once I picked up my map.
I bumbled through the first 4 controls, mostly knowing where I was but with not much flow. These were the trickiest although I could use a track for most of the way to c3. From c4 the rest of the course was mostly track running which was a bit disappointing. I chose the track option to c8 but didn't execute the start of the leg very well, swinging wide past c6 and c5. I got nervous running along the track and in the end decided to run all the way to a main road and come back in on a small track past c9. This route was definitely about 2 minutes slower than going straight through all the green. Although, it meant I qualified. Direct was riskier and some missed qualifying by going straight and missing at the end.
For the final I will hopefully feel calmer at the start. I will try and be more sure of myself and go through the green if that's where the red line goes. There will be less people in the forest on Friday and I think it will be a bit more intense for the whole race so I'll aim to stay focused and have a clean run :s
Made it through in 13th, Heat B.
Felt pretty unrelaxed leading up to it. The 14 minute run to the pre-start calmed me down a bit, but that didn't last long once I picked up my map.
I bumbled through the first 4 controls, mostly knowing where I was but with not much flow. These were the trickiest although I could use a track for most of the way to c3. From c4 the rest of the course was mostly track running which was a bit disappointing. I chose the track option to c8 but didn't execute the start of the leg very well, swinging wide past c6 and c5. I got nervous running along the track and in the end decided to run all the way to a main road and come back in on a small track past c9. This route was definitely about 2 minutes slower than going straight through all the green. Although, it meant I qualified. Direct was riskier and some missed qualifying by going straight and missing at the end.
For the final I will hopefully feel calmer at the start. I will try and be more sure of myself and go through the green if that's where the red line goes. There will be less people in the forest on Friday and I think it will be a bit more intense for the whole race so I'll aim to stay focused and have a clean run :s
Running warm up/down 35:00 [2]
~10mins jogging on the warm-up map (sticking to tracks). Then the 14mins or so to the pre-start. 10mins w/d with Vanessa (who had an awesome race!).
Saturday Aug 13, 2011 #
Note
(rest day)
Watched the Long Qual. Gutted for Jas who had been called as qualifying many times over the speaker before they went on to reinstate a Scandi, knocking Jas out.
Friday Aug 12, 2011 #
Orienteering 41:00 [3] ****
shoes: Inov8 oroc 280
Le Creux Qui Sonne - your friend and mine! It turned out to be the Middle Model map so I went through the same bit of forest for a third time. Good to know my training has been relevant!
Running warm up/down 10:00 [2]
To get to the start triangle and back.
Thursday Aug 11, 2011 #
Orienteering 18:16 [5] ***
16c shoes: DS Trainers
Sprint training around Montmelian. Another Swiss course from earlier in the year. Started at 1min intervals with Mace, Rachel and Simon. A good course with some tricky alleyways and route choices. Felt a little rusty but it went ok.
Running warm up/down 20:00 [2]
Wednesday Aug 10, 2011 #
Orienteering 58:00 [3] ****
shoes: Inov8 oroc 280
Le Creux Qui Sonne. 2 x ~2km loops, the first up the top in the flat technical part, the second on the slope with all the brashings.
Tuesday Aug 9, 2011 #
Orienteering 17:30 [4] *** 2.2 km (7:57 / km)
19c shoes: DS Trainers
am: Sprint training in Annecy. We ran a course that the Swiss may have set/run earlier in the year. I took the first 5mins steady to warm-up, then pushed a bit harder. Tuesday and market day, naturally! Luckily we were there early and could still sneak through the stalls. It got rammed just a little later on...
Running 10:00 [2]
Slow cool down after the sprint training.
Orienteering 26:30 [4] ***
10c shoes: Inov8 oroc 280
pm: Le Revard II. We did 3 x trains - Jas, Ness, me and Aislinn - regrouping at the end of each. This session went well for me. It was on a slope and I read the features quite well; it was the closest I came to racing in the terrain all week. 8min, 11min, 7.30min.
Monday Aug 8, 2011 #
Orienteering 1:15:00 [3] ****
15c shoes: Inov8 oroc 280
am: Le Creux Qui Sonne. ~3.9km. Not bad, but I was expecting the worst! I would almost say I had fun :)
Orienteering 43:30 [3] ****
shoes: Inov8 oroc 280
pm: Prepoulaine. 2 x small loops of 3 controls ~1km each. Didn't like it / didn't quite get the mapping in a few places, particularly near the start/finish!
Sunday Aug 7, 2011 #
Note
(rest day)
Travelling to France.
Saturday Aug 6, 2011 #
Running (paths) 42:00 [3]
shoes: Trail Attacks 12'10
In Blaise with Matt.
Friday Aug 5, 2011 #
Note
(rest day)
:D
Thursday Aug 4, 2011 #
Note
(rest day)
Wednesday Aug 3, 2011 #
Note
(rest day)
Flew home from Glasgow Tuesday night - back at work today!
Tuesday Aug 2, 2011 #
Orienteering race 1:23:35 [4] *** 9.5 km (8:48 / km) +530m 6:53 / km
23c shoes: Inov8 oroc 280
Scottish 6 Days - Day 3, Creag Mhic Chailein.
A tough classic in some great Scottish terrain. My race was mostly good but two mistakes let me down, both of about 1.20mins. c9 I didn't climb enough contours and popped out on a little hill but wasn't sure whether to go left or right. Dithered for a little while before deciding to go left. Hit a wall and realised I needed to go right, doh! The other mistake was right near the end, the second last control where I lost concentration for just a bit (while overtaking my Dad!) and then got quite confused, then relocated but still made quite a mess of getting to the control. Didn't show my dad how it's done - he said I looked like I had no idea what I was doing! Quite right :) Physically it went well until the last 10 minutes or so when I really started to struggle through the marshes.
We had to wear GPS, my route is here:
http://germanmaster.traclive.dk/events/event_20110...
A tough classic in some great Scottish terrain. My race was mostly good but two mistakes let me down, both of about 1.20mins. c9 I didn't climb enough contours and popped out on a little hill but wasn't sure whether to go left or right. Dithered for a little while before deciding to go left. Hit a wall and realised I needed to go right, doh! The other mistake was right near the end, the second last control where I lost concentration for just a bit (while overtaking my Dad!) and then got quite confused, then relocated but still made quite a mess of getting to the control. Didn't show my dad how it's done - he said I looked like I had no idea what I was doing! Quite right :) Physically it went well until the last 10 minutes or so when I really started to struggle through the marshes.
We had to wear GPS, my route is here:
http://germanmaster.traclive.dk/events/event_20110...
Running warm up/down 10:00 [2]
Token effort.
Monday Aug 1, 2011 #
Orienteering race 30:53 [4] *** 3.7 km (8:21 / km) +140m 7:01 / km
16c shoes: Inov8 oroc 280
Scottish 6 Days - Day 2, Ardnaskie.
2 mistakes, the first on c1 where I ran close but to the wrong small gully and was a bit slow to relocate. Lost ~50secs and was pretty annoyed with myself. Really attacked the course from there and was a tiny bit scrappy on some but running hard and no big problems. Then I lost 1min to c9... decided to go left but didn't concentrate and stayed low, ultimately going around the side of the wrong hill (very small hill). Noticed I was still near a wall so corrected from there. Very silly! Ran well from there and was with Laura through the last few controls. Disappointed with my not-so-perfect race but ended up with 3rd (behind 2 Swedes) as it seems many others came unstuck and lost more time than me.
2 mistakes, the first on c1 where I ran close but to the wrong small gully and was a bit slow to relocate. Lost ~50secs and was pretty annoyed with myself. Really attacked the course from there and was a tiny bit scrappy on some but running hard and no big problems. Then I lost 1min to c9... decided to go left but didn't concentrate and stayed low, ultimately going around the side of the wrong hill (very small hill). Noticed I was still near a wall so corrected from there. Very silly! Ran well from there and was with Laura through the last few controls. Disappointed with my not-so-perfect race but ended up with 3rd (behind 2 Swedes) as it seems many others came unstuck and lost more time than me.
Running warm up/down 20:00 [2]