Training Log Archive: AliCIn the 7 days ending Feb 22, 2009:
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Sunday Feb 22, 2009 #
Note
(sick)
So I woke up with a sore throat yesterday, and decided to orienteer anyway, which went fine. But it's worsened today, and hurt just breathing when I cycled in to town, so no racing today. Blah, blah, hope it clears up quick!!
Saturday Feb 21, 2009 #
Event: JOK Chasing Sprint
Running warm up/down 18:00 [1]
8 min before the prologue, then a bit after and before/after chase
Orienteering race 24:02 [4] 3.3 km (7:17 / km) +90m 6:25 / km
JOK Chasing Sprint- Prologue
Whippendell Wood
Started out a bit frantic, running into a tree off the start (not the one we were warned about, another one...), and generally not coming up with a plan. Wasn't too penalized for that though, first few controls went smoothly.
Then 6-7-8 were all very scrappy. Should have popped over to the track to get to 6, instead bashed through woods on a bearing and ended up having to think hard about where I was when I did come up on a path. 7 I have no good excuses for, but should have just been confident and faster. 8 was a bit of a mess, think I was exactly where I wanted to be, then saw Ruth relocating and freaked out a bit. Also had issues on my bearing to 11.
Generally, needed a bit less frantic-ness and a bit more zip in the running.
Whippendell Wood
Started out a bit frantic, running into a tree off the start (not the one we were warned about, another one...), and generally not coming up with a plan. Wasn't too penalized for that though, first few controls went smoothly.
Then 6-7-8 were all very scrappy. Should have popped over to the track to get to 6, instead bashed through woods on a bearing and ended up having to think hard about where I was when I did come up on a path. 7 I have no good excuses for, but should have just been confident and faster. 8 was a bit of a mess, think I was exactly where I wanted to be, then saw Ruth relocating and freaked out a bit. Also had issues on my bearing to 11.
Generally, needed a bit less frantic-ness and a bit more zip in the running.
Orienteering 21:50 [5] 3.7 km (5:54 / km) +80m 5:20 / km
And the Chase!
Woo! So was starting in 8th, and had hopes of gaining a few places. Started right behind (4s) Helen Pearce, with a whole bunch starting right after. Caught the 4s by 1, then we both took the high (and not as good!) route choice to 2. Passed Helen then, but people behind had caught up and punched 2 right before me.
Then a big group from 3, which I worked my way up to the front of, then I led 4-5-6-7 ( proud of how fast I was orienteering here!) then 8, which was 8 of the prologue too, cause major issues again. Got forced downhill by green and then had to come back up. Extra running. Solid to 9 (catching Liz B) then wrong side of gigantic pit in 10- I confused paths I think.
I was super surprised to hear at the gate crossing, "Alison Crocker, 3rd place, by x" (didn't hear the time I was back). So then very nervous to not make mistakes!!! 12 and 13 were easy as they were the same as the men, and there were lots of those about. 14 was super tricky- all men headed off a not-too different direction, but not right either. The control was right by a building under some out of bounds lines that I didn't see until I slowed down and did a bit more intense map reading! 15 also became un-confident because it was much more downhill then I thought it should be. Managed to stay ahead of the 14 year old Charlotte who had been steadily gaining on me around this loop (even if she had me to chase, very impressed she was running at this speed!).
Woo! So was starting in 8th, and had hopes of gaining a few places. Started right behind (4s) Helen Pearce, with a whole bunch starting right after. Caught the 4s by 1, then we both took the high (and not as good!) route choice to 2. Passed Helen then, but people behind had caught up and punched 2 right before me.
Then a big group from 3, which I worked my way up to the front of, then I led 4-5-6-7 ( proud of how fast I was orienteering here!) then 8, which was 8 of the prologue too, cause major issues again. Got forced downhill by green and then had to come back up. Extra running. Solid to 9 (catching Liz B) then wrong side of gigantic pit in 10- I confused paths I think.
I was super surprised to hear at the gate crossing, "Alison Crocker, 3rd place, by x" (didn't hear the time I was back). So then very nervous to not make mistakes!!! 12 and 13 were easy as they were the same as the men, and there were lots of those about. 14 was super tricky- all men headed off a not-too different direction, but not right either. The control was right by a building under some out of bounds lines that I didn't see until I slowed down and did a bit more intense map reading! 15 also became un-confident because it was much more downhill then I thought it should be. Managed to stay ahead of the 14 year old Charlotte who had been steadily gaining on me around this loop (even if she had me to chase, very impressed she was running at this speed!).
Thursday Feb 19, 2009 #
Running 53:00 [2]
Warm up: lab to South Parks through Uni Parks, Mesopotamia (late so quickish! yay for sunlight @ 5)
Warm up: around SP a bit
Recoveries: running downhill, mapreading
Then over to track for hurdle drills.
Warm down: Iffley to lab
Warm up: around SP a bit
Recoveries: running downhill, mapreading
Then over to track for hurdle drills.
Warm down: Iffley to lab
Running hills 9:00 [5]
4 sets of 3 x (45 on, 15 off) up South Parks 'hill'
My right quad was sore going into this, so I didn't take it killer hard. Would have liked to- would have been closer to the guys, as is was kinda in no-man's land. Did have one I decided to stick with Jon right at the end.
Good session! So nice to be able to do hills in the eve again!
My right quad was sore going into this, so I didn't take it killer hard. Would have liked to- would have been closer to the guys, as is was kinda in no-man's land. Did have one I decided to stick with Jon right at the end.
Good session! So nice to be able to do hills in the eve again!
Drills 10:00 [1]
Not actually sure how long I was drilling. But stretched on out, and then did walk-overs and the like.
Turns out steeplechase barriers are shorter than I thought- the hurdles should be set on the next-to-lowest setting, not the 3rd lowest as I did over the weekend. Maybe that's why I was so especially awkward with them.
Turns out steeplechase barriers are shorter than I thought- the hurdles should be set on the next-to-lowest setting, not the 3rd lowest as I did over the weekend. Maybe that's why I was so especially awkward with them.
Wednesday Feb 18, 2009 #
Running 54:14 [1]
Club run! Almost equal boys this week... yikes! Felt ok, hamstring happier than past few days.
Tuesday Feb 17, 2009 #
Running 39:48 [1]
Ug. Wanted to do grass reps today, but hamstring still a bit tight/sore from hurdling on Sunday (I really didn't try to overdo it! -oops). So tired, and slow, really felt like a plod. But broked up the day, and I swung by the alternative tuck shop on my way back to lab and grabbed a super-yummy warm avacado-cheese ciabatta.
Monday Feb 16, 2009 #
Running 18:00 [1]
Easy run before circuits, hamstring a bit tight from yesterday's hurdling exercises!
Strength 50:53 [1]
Club circuits! Tried to inspire the choice of more explosive leg exercises, as I at least really feel like I need these. Graeme came!! Wahoo!