Training Log Archive: Cat TIn the 30 days ending Jun 30, 2011:
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Thursday Jun 30, 2011 #
1 PM
Orienteering - easy 45:00 [1]
shoes: Walsh PB racer Feb 11
Neat Tampere. Scrappy little area on the edge of town, lots of control picking. Not so much on top today with thinking fast enough, a bit messy, but it was just after flying and i'm never so good then. Looking forwards to some nicer terrain, hope it inspires me to orienteer a bit better :-)
Wednesday Jun 29, 2011 #
10 AM
Aquarunning - hard intervals 24:00 [4]
tried out Warrender today. about 8m i could run in before it got too shallow and no good clocks to time intervals. so not in the best mood to start off with but actually i got in a good tough session just measuring distance - worked out close to 8x3min, but with a bit longer than the usual 1min break.
Aquarunning - easy warm up/down 30:00 [1]
2 PM
S&C (core) 15:00 [1]
keep forgetting this, and probs wont get round to any in Finland. also getting my geek on again, have about 1000 Kainuu maps to look through.
5 PM
Running - easy 44:00 [1]
shoes: Walsh PB racer Feb 11
Chatty, sunny jog round Holyrood Park and the Crags with Heather G
Tuesday Jun 28, 2011 #
7 AM
Running - easy 45:00 [1]
shoes: Walsh PB racer Feb 11
Easier this morning, just some loops round the Meadows and the Links.
4 PM
Running - easy intervals 53:00 [3]
shoes: Walsh PB racer Feb 11
as a proper intervals training this would have been pretty pathetic, but having not been able to run intervals much at all this year and with more big races next week now really isn't the time. just wanted to see how my legs were working at a bit faster speed without tiring myself out. so up to Hunters bog (only grassy place in the city without a showground or similar on it?) for 2x round on gravel/grass at about the speed i'd be wanting to run sprint distance, and 4x the gravel track on one side, going slightly uphill, a little bit faster. no idea about times (still no watch) or distance (no maps or GPS either) but i think it was a really short time i was running intervals for! legs feeling great though, like i could have gone on much longer.
would have been nice to run some sprintervals but i wasnt organised enough to sort myself out with any maps of Edinburgh.
would have been nice to run some sprintervals but i wasnt organised enough to sort myself out with any maps of Edinburgh.
Monday Jun 27, 2011 #
8 AM
Running - easy hills 47:00 [3]
shoes: Walsh PB racer Feb 11
Starting first morning here with a run up Arthur's Seat. Well, why not? Probs cos its bloody hard work before breakfast. Down to the bottom of Holyrood Park, then up, then long route home afterwards. Lovely, will need to do lots of training and manning up before im a good hill runner though.
5 PM
Aquarunning - hard intervals 20:00 [4]
have definitely been spoilt for swimming pool facilities in Uppsala! without the Commonwealth pool open there is nowhere with good clocks or where i can run a full length without hitting the shallow end. tried my best and stuck to short intervals i could keep track of easier. at least arm was better today, only one place needing a compeed (but had to stop the intervals when it eventually fell off!) will never complain about nettles again.
S&C (core) 10:00 [1]
Aquarunning - easy warm up/down 35:00 [1]
Sunday Jun 26, 2011 #
Note
(rest day)
moved into new flat. all running clothes (finally) in the wash.
Saturday Jun 25, 2011 #
2 PM
Orienteering - hard race 56:19 [5] 5.6 km (10:03 / km) +265m 8:08 / km
shoes: Walsh PB racer Feb 11
NORT 3 Nesodden. Am the most happy with this race out of the 3. Followed the plans i decided on, taking the long way round on the paths. Not feeling super confident in this terrain, my time losses were from lots of little hesitations and one BIG one, where i was where i was supposed to be but convinced myself i was going wrong, faffed about for ages before i was sure again. About 3 and a half minutes altogether. Lost a bit of concentration on the last loop, missing some path routes. But all in all stable, not running fast enough to mess up much!
Not the best with running, felt nice and bouncy to warm up but suffering on the course (although i ran nearly all of it alone, which didn't help my speed, i'm seeming to find it much harder to push myself when i'm not with a group at the moment)
Finished tired but with quite happy considering the amount of races i've done in Norway (three?) and training in this Oslo terrain (nothing!), there is so much i can improve on both physically and technically but much better than last year when i was all over the place on this stage.
Not the best with running, felt nice and bouncy to warm up but suffering on the course (although i ran nearly all of it alone, which didn't help my speed, i'm seeming to find it much harder to push myself when i'm not with a group at the moment)
Finished tired but with quite happy considering the amount of races i've done in Norway (three?) and training in this Oslo terrain (nothing!), there is so much i can improve on both physically and technically but much better than last year when i was all over the place on this stage.
Running - easy 25:00 [2]
shoes: Walsh PB racer Feb 11
Good warm up on the warm up map, crappy short warm down as i got tempted by the waffle stand.
Friday Jun 24, 2011 #
2 PM
Running - easy 50:00 [1]
shoes: Walsh PB racer Feb 11
Weather not too nice today, didnt think sitting soaking wet and cold on a bus/boat on the way back from training on Nesodden would do me any good at all so i ditched the model race, which isn't ideal but it would be less ideal to find myself ill or completely worn out tomorrow. It really makes you appreciate when you have support on these races, or enough money to hire a car! Ran round on the same hill as Wednesday in between geeking - have had time to look at lots of maps from the area, think about the possible challenges and plan some of the kind of legs and courses they might have tomorrow. So we'll see how far that gets me!
Thursday Jun 23, 2011 #
4 PM
Aquarunning - easy 50:00 [2]
At Tøyenbadet. 30x30/30s but not too hard, have been busy being a tourist and it wasnt so easy to run properly today - i got got by poison oak (i think thats what it was?) at Venla and my right arm still has some blistered sores on it that hurt like hell when i move in the water, tried gritting my teeth and ignoring it but ended up trying to keep it as still as possible. Theres always something...!
Wednesday Jun 22, 2011 #
7 AM
Orienteering - easy 25:00 [1]
shoes: Walsh PB racer Feb 11
Short course from accommodation. Really weird being on a 1:10000 map, but got my head a bit more into it by the end.
7 PM
Running - easy 42:00 [2]
shoes: Adidas Supernova Glide (Dec 10
Oslo, found a hill covered in forest really near the centre so round there for a bit. Wondered if doing a few intervals would be good but as soon as i pushed a bit harder my legs (quads and hamstrings) were feeling dead tired still, so just easy. Lovely city :-)
Tuesday Jun 21, 2011 #
10 AM
Orienteering - hard race 14:06 [5]
shoes: Walsh PB racer Feb 11
NORT sprint. hugely disappointed with myself today. not feeling v awake in my legs so it was easy to keep ahead, but i was lazy with my orienteering, not taking in enough detail and not reading my descriptions. so some hesitations, but mostly punished by going to the mens control instead of the nearby womens one. wouldnt have qualified anyway but i really let myself down in a race that i had decided was important.
looking forwards to doing better next time.
looking forwards to doing better next time.
Running - easy warm up/down 32:00 [2]
shoes: Walsh PB racer Feb 11
Monday Jun 20, 2011 #
6 PM
Running - easy 30:00 [2]
shoes: Adidas Supernova Glide (Dec 10
somewhere between Stockholm and Gothenburg, near a lake :-)
Sunday Jun 19, 2011 #
Note
(rest day)
Saturday Jun 18, 2011 #
Event: Salpa-Jukola 2011
2 PM
Orienteering - hard race 47:19 [5]
shoes: Walsh PB racer Feb 11
Venla first leg. Loved this! Not a clean run, and lost a further 1.30 (LOTS of places!) from shoulder coming out of joint not once but twice, first from falling over and then trying to punch at the penultimate control, which only had two punches, it was crazy. Legs felt good today, and running with the leaders for some (didnt realise at the time though, there were so many people in the forest). First time running a first leg at something really big. I think with a bit of practice it could really be my thing. :-D
Need to get shoulder sorted out though even if it does mean two months off running.
Need to get shoulder sorted out though even if it does mean two months off running.
Running - easy warm up/down 35:00 [2]
shoes: Walsh PB racer Feb 11
Friday Jun 17, 2011 #
8 AM
Running - easy 22:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Morning jog. Sensible reason: have already run this morning's training. Real reason: woke up early and still pissed off about yesterday, to chill out a bit clear my head. Did feel better afterwards, but got chased by a dog which was scary. Shorter than i thought, hard to tell how long i'd been out!
S&C (core ) 15:00 [1]
11 AM
Orienteering - easy 45:00 [1]
shoes: Walsh PB racer Feb 11
Jukola training. not v much, have been here before so no need really. but nice to do a little something, on a map where there were at least some controls i hadnt been to before and others i came to from a different direction or re-ran cos i had missed them last time. nice, a little bit hesitant sometimes but no big problems :-)
Thursday Jun 16, 2011 #
10 AM
Orienteering - hard race 41:00 [5]
shoes: Walsh PB racer Feb 11
NORT 1. Thought i had my nerves controlled well, but my legs still felt empty, not all bouncy and light like yesterday! Maybe it was just a feeling but either way was slooowww and couldnt keep up with other people in the forest. Managed to not make it a complete disaster like sometimes this spring, and managed to keep my head in it to the end. Cant remember the course v much but made some misses and bananas. Lots to learn, frustrating but liked the challenge today.
...
watched GPS. Painful. Did so many things wrong!
...
watched GPS. Painful. Did so many things wrong!
Running - easy warm up/down 40:00 [2]
shoes: Walsh PB racer Feb 11
Wednesday Jun 15, 2011 #
1 PM
Orienteering - easy 32:00 [2]
shoes: Walsh PB racer Feb 11
Time approx (watch still in Mora somewhere, so not sure how long im taking for anything just now)
More forest on an enlarged 1:10000 map. Went sooo well this morning on the shorter legs, really confident and clean. Not running so fast but feeling full of energy from drinking coffee all morning :-) A bit unsure on the longer legs with route choices but i dont think there will be room for any long legs tomorrow so not such a big problem.
More forest on an enlarged 1:10000 map. Went sooo well this morning on the shorter legs, really confident and clean. Not running so fast but feeling full of energy from drinking coffee all morning :-) A bit unsure on the longer legs with route choices but i dont think there will be room for any long legs tomorrow so not such a big problem.
Running - easy warm up/down 15:00 [1]
shoes: Walsh PB racer Feb 11
6 PM
Orienteering - easy 25:00 [2]
shoes: Walsh PB racer Feb 11
model map at Porvoo. V fast, easy to run faster than you can stay in control and think too much about the unimportant things instead of the features you really need. So looking forwards to getting out and doing some tricky orienteering tomorrow :-)
Tuesday Jun 14, 2011 #
5 PM
Orienteering - easy 40:00 [2]
shoes: Walsh PB racer Feb 11
Near Porvoo, in a forest but on a 1:5000 map, seemed steep with 5m contours. Jogging round and trying to see how best to approach the terrain. Sometimes hard to pick out the best details to use (loads of detail on map) but pleased with how it went, and more training tomorrow to get more used to it :-)
Still not feeling too fresh after a busy morning moving out of Uppsala and afternoon travelling. Time for a good nights sleep!
Still not feeling too fresh after a busy morning moving out of Uppsala and afternoon travelling. Time for a good nights sleep!
Monday Jun 13, 2011 #
4 PM
Orienteering - hard (intervals) 25:00 [4]
shoes: Walsh PB racer Feb 11
Approx time, no watch. Short loops, last training from Linne hut for a while :-( Getting better with the confidence and concentration, feeling like i can start to pull it together at last!
Feeling quite good in legs but a little tired from a busy day cleaning and packing.
Feeling quite good in legs but a little tired from a busy day cleaning and packing.
Running - easy warm up/down 22:00 [1]
shoes: Walsh PB racer Feb 11
S&C (core ) 10:00 [1]
Wouldnt want to go anywhere with an unstable core
Sunday Jun 12, 2011 #
10 AM
Aquarunning - hard intervals 30:00 [4]
last intervals in the pool. 5x3min/1min, 5x2min/1min, 5x1min/1min
didnt feel good til rep 3, really need to warm down for more than 5mins after races. but after that it went well, feeling strong and as fast as you can feel running in water :-)
didnt feel good til rep 3, really need to warm down for more than 5mins after races. but after that it went well, feeling strong and as fast as you can feel running in water :-)
Aquarunning - easy warm up/down 35:00 [1]
includes recoveries
Saturday Jun 11, 2011 #
Note
really disappointed this morning, we got provisional teams for Venla and i only made the third team. i know i havent really earnt anything more cos ive been running so badly but it made me feel crap all the same :-(
11 AM
Orienteering - hard race 16:36 [4] *** 3.0 km (5:32 / km)
spiked:18/22c shoes: Walsh PB racer Feb 11
Round my own garden in Kvarngärdet! Mostly went well, reading ahead and picking the best routes, but two things wrong today. I lost concentration once, made a parallel error on buildings and ran across the corner of a private garden, not losing much time but making me have to disqualify myself. Then ran the wrong side of a tall fence with my control on it, and it was all the way round a building to get to the right side. i did look at the description before i chose the route and it said E. fence instead of E. side of fence. Maybe should have twigged but oh well.
Mostly good though, especially as i was a bit dead from being out last night. Good practice at concentrating when tired, and it would have been a comfortable win too!
http://www.obasen.nu/winsplits/online/sv/default.a...
Mostly good though, especially as i was a bit dead from being out last night. Good practice at concentrating when tired, and it would have been a comfortable win too!
http://www.obasen.nu/winsplits/online/sv/default.a...
Running - easy warm up/down 12:00 [1]
shoes: Walsh PB racer Feb 11
crap warm up! mostly waiting in a queue for the start and trying not to feel so bad about my orienteering.
Friday Jun 10, 2011 #
9 AM
Running - easy 38:00 [1]
shoes: Adidas Supernova Glide (Dec 10
V easy morning jog after yesterday's two hard trainings, apart from a bit of geeking thats it for today!
S&C 20:00 [1]
Thursday Jun 9, 2011 #
10 AM
Aquarunning - hard intervals 20:00 [4]
10x2min/1min Short intervals training. would love to be doing all these as proper running, but dont want to be starting with shin problems again just now - Venla test this eve, so will get some running today anyway, and this is the next best thing :-)
Aquarunning - easy warm up/down 25:00 [1]
7 PM
Orienteering - hard 1:03:28 [4]
shoes: Walsh PB racer Feb 11
Linne Venla test. what a mess! some really bad legs today, it seems once i make one mistake i lose all confidence and it snowballs into bigger mistakes. will look closely tomorrow when splits are up, im sure i can find some positives. a few of the other girls are having similar problems though, nice to chat about it, hope to get together before the race to sort out some strategies.
Running - easy warm up/down 10:00 [1]
shoes: Walsh PB racer Feb 11
no proper warm down, walked to the lake with all our stuff to go swimming instead
Wednesday Jun 8, 2011 #
5 PM
Running - easy 37:00 [2]
shoes: Adidas Supernova Glide (Dec 10
Really easy day. not comfortable with 'tapering', i have to try hard to feel okay with doing less than normal. was a nice day to not do much though, close and stuffy in the air. steady out from home, with about 10mins drills in the middle, concentrating on having an even, strong and light technique. felt nice and bouncy :-)
Tuesday Jun 7, 2011 #
8 AM
S&C (circuits ) 25:00 [3]
Just short today
Alternative training warm up/down 15:00 [1]
6 PM
Aquarunning - hard tempo 45:00 [3]
Had planned intervals but just felt like doing this - at the end of the first long interval i felt like i could go on for ages (lasted about 20mins, then it was hard work)
Aquarunning - hard intervals 5:00 [5]
5 x 1min extra hard at the end, quite long recoveries
Aquarunning - easy warm up/down 20:00 [1]
Monday Jun 6, 2011 #
7 AM
Running - easy 25:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Morning jog. Still feeling really heavy, hoping it was from the stuffy room and time of day.
12 PM
Orienteering - hard race (sprint distance) 17:25 [5]
shoes: Walsh PB racer Feb 11
Elitserien Sprint. Mixed forest and houses, complicated houses and quite happy with these bits, felt slow but just about stayed in control. Forest not too good, just not feeling confident here and it showed, first a medium-sized mistake (15-20s) then a biiiiiiiiig mistake (over a minute? :-O ) on a stupid place, running back into the houses. Too worried about getting it wrong to concentrate on getting it right!
So not an amazing weekend, never expected the long race to be my best of the three! But pleased with my racing there and good to get a bit more used to big races, carrying chips, map exchanges, new formats and quarantines. Just the orienteering to sort out, will try and get some forest sprint training in the next week.
So not an amazing weekend, never expected the long race to be my best of the three! But pleased with my racing there and good to get a bit more used to big races, carrying chips, map exchanges, new formats and quarantines. Just the orienteering to sort out, will try and get some forest sprint training in the next week.
Running - easy warm up/down 30:00 [2]
shoes: Walsh PB racer Feb 11
Legs feeling a bit better now :-) Not the best ever, but i dont think anyone was feeling really fresh today.
6 PM
Running - easy 35:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Back in Uppsala, and energy back in legs despite the travelling and racing. So this was to clear my head a bit, especially after looking again at my map, route and splits.
Running - hard hills 4:00 [4]
shoes: Adidas Supernova Glide (Dec 10
Five short hills on the way home, probs not sensible to do a proper session.
Sunday Jun 5, 2011 #
Note
Proper lazy today. If id have thought about it i could have run an open course at the sprint relay in Falun, but i didnt so i just went to cheer some of the others on. Looked fun!
Saturday Jun 4, 2011 #
11 AM
Orienteering - medium (middle distance) 46:00 [3] 6.2 km (7:25 / km)
shoes: Walsh PB racer Feb 11
Elitserien middle distance. Bleurgh. Clearly not recovered well at all from Thursday, just could not push to anything faster than a jog. Really disappointing, especially on this terrain which needs a lot of speed :-( Wanted so badly to give up but thought it would make some nice training so ran the whole course. Not quite sure where i went wrong, think i ate and drank okay, but being outside most of yesterday getting horrifically sunburnt probs didnt help. Wont be doing that again!
Running - easy warm up/down 20:00 [2]
shoes: Walsh PB racer Feb 11
warm up, feeling pants. not really running quick enough to feel like i needed to warm down properly :-(
Friday Jun 3, 2011 #
10 AM
Running - easy warm up/down 45:00 [1]
shoes: Adidas Supernova Glide (Dec 10
sunny Linne jog :-)
S&C (core ) 22:00 [1]
Thursday Jun 2, 2011 #
Event: Elitserien
1 PM
Orienteering - hard race (long distance) 1:27:27 [5] 13.2 km (6:38 / km)
shoes: Walsh PB racer Feb 11
Another new and exciting race, a mass start long race in Mora and also my longest race ever so far. Really easy running and easy orienteering with not so much gaffling - v high visibility and mostly just following a rough bearing. Not feeling like i had quite the same bounce in my legs as saturday, but that might have just been from feeling nervous. Either way, i couldnt hold such a fast speed for this distance. Managed to lose some seconds in the circle in places, nothing big, but even without these i would have been a LONG way behind. Still, i dont think i did anything to really let myself down and i ran well against the pack i was with at the end - finished second out of the five or six i was running with :-)
nice to have a day to recover before Saturdays middle race!
nice to have a day to recover before Saturdays middle race!
Running - easy warm up/down 15:00 [1]
shoes: Walsh PB racer Feb 11
Rushed warm up (we got there without so much time to spare) and as much of a warm down as i could manage (one of those days when i had to pretty much crawl from the finish to download)
Wednesday Jun 1, 2011 #
10 AM
Running - easy 46:00 [1]
shoes: Adidas Supernova Glide (Dec 10
Gamla Uppsala, nice easy run before travelling later today.
S&C 10:00 [1]