Training Log Archive: susanIn the 11 days ending Oct 20, 2014:
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Monday Oct 20, 2014 #
Note
(rest day)
Zed, zed, zed, yawn, zed, zed, stretch, limp & hobble, zed, zed zed.
Shame I'm in work today, I've got all the above to fit in to my day.
Shame I'm in work today, I've got all the above to fit in to my day.
Sunday Oct 19, 2014 #
Orienteering race 1:29:37 [4] 7.65 km (11:43 / km)
shoes: Inov8 Mudclaw Jun14
Race The Castles / SHI Relays , Forvie Sand Dunes near Aberdeen.
I ran on our 2nd team (I don't quite know how I ended up 3rd Irish yesterday but I did). Anyway I couldn't get through the terrain. Very tired after yesterday, no control flow worth talking about, mostly accurate nav but I saw no-one as they all hared off and I couldn't run without falling over & twisting many many parts of my legs in the process. Very often close to tears of frustration!
Only got 'lost' once and I was accurate enough with my plan that it didn't cost much time......just got distracted by orange & white things that weren't mine.
Exhausted.
At least I didn't have to do the driving back (thanks Dooby)
I ran on our 2nd team (I don't quite know how I ended up 3rd Irish yesterday but I did). Anyway I couldn't get through the terrain. Very tired after yesterday, no control flow worth talking about, mostly accurate nav but I saw no-one as they all hared off and I couldn't run without falling over & twisting many many parts of my legs in the process. Very often close to tears of frustration!
Only got 'lost' once and I was accurate enough with my plan that it didn't cost much time......just got distracted by orange & white things that weren't mine.
Exhausted.
At least I didn't have to do the driving back (thanks Dooby)
Saturday Oct 18, 2014 #
Running warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Inov8 Mudclaw Jun14
To start, plus drills
Orienteering race 2:46:21 [4] 11.0 km (15:07 / km) +450m 12:33 / km
shoes: Inov8 Mudclaw Jun14
Race The Castles / SHI Individual / WRE, Balmoral, W Elite 9.7k course distance, 450m climb (but I'm going to count the contours because there was so much hill going on).
I survived. That's about it. One very elementary mistake on the way to #2, apart from that I was mostly very happy with my navigation. Pleased about that - testament to a week of training.
However I was hopelessly outclassed in the physical stakes, just could not get through the terrain. Hence it was more of an epic adventure, rather than a display of athletic prowess.
I survived. That's about it. One very elementary mistake on the way to #2, apart from that I was mostly very happy with my navigation. Pleased about that - testament to a week of training.
However I was hopelessly outclassed in the physical stakes, just could not get through the terrain. Hence it was more of an epic adventure, rather than a display of athletic prowess.
Friday Oct 17, 2014 #
Strength & Conditioning 15:00 [1]
(rest day)
Thursday Oct 16, 2014 #
Strength & Conditioning 25:00 [1]
(rest day)
Rest day today, and I need to be much better behaved on S&C plus stretching, so I should be adding to this during the day.
I've successfully finished drawing over 100 homes on the IOC urban map - plus garden sheds & garages. So many rectangles! Now to check them all for extensions & demolition. Let's go. House 1.......uh oh, looks like the builders have been in.......
I've successfully finished drawing over 100 homes on the IOC urban map - plus garden sheds & garages. So many rectangles! Now to check them all for extensions & demolition. Let's go. House 1.......uh oh, looks like the builders have been in.......
Wednesday Oct 15, 2014 #
Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Inov8 Mudclaw Jun14
Jog to the start of today's training - from our gate to the start triangle - nice.
Orienteering 1:18:34 [3] 5.26 km (14:56 / km)
shoes: Inov8 Mudclaw Jun14
Let me tell you Mr Garmin, that burned off a whole lot more than the 239 calories you seem to think it did.
Anyway, WOC training, Creag Choinnich. The official training looked like a sufferfest. I pretty much did dooby's course from the 2012 Scottish Champs. Again I stopped at pre-set points to reassess and plan ahead. Doing much better technically. Many of the 'controls' I was going for were not taped, so it was good to be confident on location.
The open stuff was awful (heavy on the heather, bracken & contours) and just such a slog. Would have been much better taking the longer route through white forest, which was beautiful.
They do steep hills round here.
Knee ok but gonna keep up the frozen veg treatment.
Anyway, WOC training, Creag Choinnich. The official training looked like a sufferfest. I pretty much did dooby's course from the 2012 Scottish Champs. Again I stopped at pre-set points to reassess and plan ahead. Doing much better technically. Many of the 'controls' I was going for were not taped, so it was good to be confident on location.
The open stuff was awful (heavy on the heather, bracken & contours) and just such a slog. Would have been much better taking the longer route through white forest, which was beautiful.
They do steep hills round here.
Knee ok but gonna keep up the frozen veg treatment.
Tuesday Oct 14, 2014 #
Running warm up/down 3:55 [3] 0.39 km (10:03 / km)
shoes: Inov8 Mudclaw Jun14
Jog to start.
Orienteering 35:58 [3] 2.6 km (13:50 / km)
shoes: Inov8 Mudclaw Jun14
WOC Training Balnagowan. Plan was 1 loop and then compass training. Took it easy and I was just not hitting things well. Sat down at 4th control for a pep talk. Hit #5 spot on :) And then made a hash of #6 - vague control in a vague area and my plan didn't work. Need to have rough distance estimation if not keeping map contact. Didn't. Paid for it.
Then sat on a tree stump and did some work via text message. So, no time for compass work.
The Black Sheep in Aboyne is awesome for coffee & cake though :)
Then sat on a tree stump and did some work via text message. So, no time for compass work.
The Black Sheep in Aboyne is awesome for coffee & cake though :)
Orienteering 1:05:37 [4] 5.06 km (12:58 / km)
shoes: Inov8 Mudclaw Jun14
WOC training Coull, middle distance course.
Plan was to split into 4 sections and run each close to race pace, but plan beforehand & then focus on execution. Worked much much better than this morning. One mistake (wrong re-entrant), twice (both longer legs) I lost map contact and saw controls to correct myself with - so more a circuitous route than head-scratching moments. Lovely area.
Knee a little uncomfortable afterwards so I stretched out well & currently icing to the max.
Plan was to split into 4 sections and run each close to race pace, but plan beforehand & then focus on execution. Worked much much better than this morning. One mistake (wrong re-entrant), twice (both longer legs) I lost map contact and saw controls to correct myself with - so more a circuitous route than head-scratching moments. Lovely area.
Knee a little uncomfortable afterwards so I stretched out well & currently icing to the max.
Monday Oct 13, 2014 #
Orienteering 56:05 [3] 3.88 km (14:27 / km)
shoes: Inov8 Mudclaw Jun14
WOC Training Muir of Dinnett. Sat out the morning training. Started out at 6 and had 3 downhill legs, well I hit 2 beautifully and the third I was too vague and missed it. Just took it slow & tried to get my head working. Apart from the first 2 downhill legs I missed most things (close to the control) so there's a lot of work to be done. Frustrated. Knee ok though.
Sunday Oct 12, 2014 #
Running warm up/down 12:00 [2] 1.2 km (10:00 / km)
shoes: Inov8 Flyroc Sept12
Jog to the start, legs feeling very very stiff and stilted.
Orienteering race (SprintO) 29:12 [5] 4.1 km (7:07 / km) +135m 6:07 / km
shoes: Inov8 Flyroc Sept12
Race The Castles Stirling / Inaugural SHI Sprint.
32nd out of 34 finishers, 43 starters
+55% (!!) on Maja
+42% on Hollie
+30% on Niamh
+5% on Olivia (Regina's time was similar) & she had one bad control.
Overall not a good day - and a tale of 2 halves. Controls 1 - 6 were in the castle and were intricate and I did well. In 20th place at that point. In fact should have been in the teens but my knee gave a massive bolt of pain again just nearly beside #5, probably cost me 20-30 seconds or so between controls 5 & 6, and certainly slowed me for the rest of the course.
Mistakes on:
#9, hesitated on my way twice, not really in control as there was a big route choice leg coming up and that was really the first I got a chance to look at it.
#10 hesitated picking a route, then not very fast at executing it. Thought it was a poor route till I saw Emma Klingenberg's GPS and actually there was very little in it. Probably slower for me though due to running speed.
#12 should have planned it to 10 but misread an uncrossable wall (actually affected 11 as well) so I dithered and then chose a poor route (but again Hollie's was similar). So, work to be done. And a plan to be drawn up.
32nd out of 34 finishers, 43 starters
+55% (!!) on Maja
+42% on Hollie
+30% on Niamh
+5% on Olivia (Regina's time was similar) & she had one bad control.
Overall not a good day - and a tale of 2 halves. Controls 1 - 6 were in the castle and were intricate and I did well. In 20th place at that point. In fact should have been in the teens but my knee gave a massive bolt of pain again just nearly beside #5, probably cost me 20-30 seconds or so between controls 5 & 6, and certainly slowed me for the rest of the course.
Mistakes on:
#9, hesitated on my way twice, not really in control as there was a big route choice leg coming up and that was really the first I got a chance to look at it.
#10 hesitated picking a route, then not very fast at executing it. Thought it was a poor route till I saw Emma Klingenberg's GPS and actually there was very little in it. Probably slower for me though due to running speed.
#12 should have planned it to 10 but misread an uncrossable wall (actually affected 11 as well) so I dithered and then chose a poor route (but again Hollie's was similar). So, work to be done. And a plan to be drawn up.
Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Inov8 Flyroc Sept12
Was going to do (some of the) urban but I decided not to - worried about my knee and there is just no easy running, what with steep hills & cobblestones. Easy cool-down jog instead.
Saturday Oct 11, 2014 #
Event: Race the Castles
Running warm up/down 18:00 [3] 1.2 km (15:00 / km)
shoes: Inov8 Flyroc Sept12
Up to the start, so very many steps. Difficult to convince myself to run early (ish) in the morning, and this is worth noting if important races are early in the future.
Inov8 flyrocs out of retirement, for a 90% tarmac race, uh oh shins!!
Plenty of drills at the start area, ready to go.
Inov8 flyrocs out of retirement, for a 90% tarmac race, uh oh shins!!
Plenty of drills at the start area, ready to go.
Orienteering race (SprintO) 26:44 [5] 4.0 km (6:41 / km) +130m 5:45 / km
shoes: Inov8 Flyroc Sept12
Race The Castles W21E / Inaugural SHI Sprint, Edinburgh.
45th out of 49 finishers, ugh. Some hesitations going on, though I think apart from #16 my routes were ok. Mistake on 7, planned route involved going through a building, so I had to re-think that. #8 very hesitant as I was faced with 4 alleyways and wasn't sure which one was mine.
Very tired on the hills (of which there were many).
Planning ahead while on the run is def something to work on.
+48% (!) on the winner Maja Alm
+40% on Hollie (4th)
+26% on Niamh (18th)
+9% on Olivia (34th)
45th out of 49 finishers, ugh. Some hesitations going on, though I think apart from #16 my routes were ok. Mistake on 7, planned route involved going through a building, so I had to re-think that. #8 very hesitant as I was faced with 4 alleyways and wasn't sure which one was mine.
Very tired on the hills (of which there were many).
Planning ahead while on the run is def something to work on.
+48% (!) on the winner Maja Alm
+40% on Hollie (4th)
+26% on Niamh (18th)
+9% on Olivia (34th)
Running 10:00 [2] 1.2 km (8:20 / km)
shoes: Asics Nimbus16 pink
Jog back for a shower.
Massive bolt of R knee pain about 5 minutes after finishing, feels similar area to last week's NIOC troubles but with mega pain this time. I'm concerned it's chronic patellar mal-tracking now coming to a head.
Ok to jog on afterwards.
Mega stretching in the evening.
Massive bolt of R knee pain about 5 minutes after finishing, feels similar area to last week's NIOC troubles but with mega pain this time. I'm concerned it's chronic patellar mal-tracking now coming to a head.
Ok to jog on afterwards.
Mega stretching in the evening.