Training Log Archive: carolineheloiseIn the 7 days ending Jul 10, 2016:
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Sunday Jul 10, 2016 #
Running warm up/down 10:00 [3] 1.0 km (10:00 / km) +5m 9:45 / km
slept:8.5 shoes: Inov-8 X-Talon 212 #2
Orienteering race 52:24 [5] *** 7.88 km (6:39 / km) +124m 6:10 / km
22c shoes: Inov-8 X-Talon 212 #2
Was being such an airhead before I started and forgot my control descriptions and got to the start just before I had to go.
Not the best prep so I wasn't quite settled for the first control and came into the gully just above the circle but then ran the wrong way up the gully for a little before stumbling upon a dead kangaroo, at which I turned back the right way and after stopping to read my map properly for a min or so continued on to find the control. Not a good first leg.
From there things improved steadily and by the 5th or so control was in a good groove. Wary of all the cows and horses though.
Spent the entire time with either Jack or Rowan and for the 5ish last controls there was quite a group of us.
Happy with control flow but I think I did lose a fair bit of time from having the control descriptions on the map and having to unfold it everytime to check number/side etc.
Foot was fine which was super! A little bit pink but thats it.
Couldn't push the pace as much as I would've liked to due to tired legs from the week but still happy overall. A good end to a great few days.
Orienteering warm up/down 15:00 [2] 1.5 km (10:00 / km) +2m 9:56 / km
Saturday Jul 9, 2016 #
Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
slept:9.0 shoes: Inov-8 X-Talon 212 #2
Orienteering 50:00 [3] *** 5.6 km (8:56 / km) +101m 8:11 / km
12c shoes: Inov-8 X-Talon 212 #2
Good nav and running. Tried to keep up with the boys group as much as I could. Legs are getting tired though.
Hurt my foot on the arch on a rock on the way to the fourth control and struggled to run on it for the next two skins then I forgot about it a bit.
Orienteering 16:28 [4] *** 2.84 km (5:48 / km) +50m 5:20 / km
7c shoes: Inov-8 X-Talon 212 #2
Aidan jokingly said I should try to get under 20 mins.
Not as fast as I could've gone because my legs were getting quite tired but tried to push as much as I could.
Foot was a little less sore. It turned purple and swelled up a little during the afternoon and was sore during the treasure hunt but then was just red at night. I think the cold water from the dam was pretty good for both the foot and my muscles.
Stretching/Rolling 15:00 [2]
Friday Jul 8, 2016 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km) +10m 4:53 / km
slept:9.0 shoes: Inov-8 X-Talon 212 #2
Orienteering 1:03:43 [3] 6.58 km (9:41 / km) +123m 8:51 / km
shoes: Inov-8 X-Talon 212 #2
Mostly ok, not so great in the circle though.
Orienteering 42:39 [3] 4.23 km (10:05 / km) +76m 9:15 / km
shoes: Inov-8 X-Talon 212 #2
Quite a bit better than the first.
Tried to focus on having good control flow, but sometimes I was spending more time in the circle than I should've been.
Much nicer part of the map than before as well.
Orienteering 46:00 [3] *** 4.6 km (10:00 / km) +60m 9:23 / km
6c shoes: Inov-8 X-Talon 212 #2
Some of the route options we didn't think were that great and that it would be a bit of a waste of time to take in an event, but we took them anyway for comparison with the better option.
Nav was ok, though not as focused as I should've been which caused getting caught in some lantana on some legs.
Just guessing distance/time because my watch was out of power
Thursday Jul 7, 2016 #
Stretching/Rolling 10:00 [2]
slept:8.5
Orienteering 37:08 [4] 5.0 km (7:26 / km) +24m 7:15 / km
shoes: Mizuno Wave Rider 18
5 x sprint intervals with a couple of mins in between. Running against Gaby.
Mostly pretty good, a few slips but pretty happy.
Includes a few mins warm down with Jess and Gaby to get the distance to 5km.
Orienteering 1:08:49 [3] *** 6.6 km (10:26 / km) +80m 9:50 / km
14c shoes: Inov-8 X-Talon 212 #2
Pretty shockin nav, just not focused and concentrating enough. Corridor was good though.
Wednesday Jul 6, 2016 #
Running warm up/down 20:22 [2] 1.66 km (12:16 / km) +17m 11:40 / km
slept:8.5 shoes: Mizuno Wave Rider 18
Strength + Conditioning 22:47 [3]
shoes: Mizuno Wave Rider 18
Monday Jul 4, 2016 #
Running warm up/down 10:26 [3] 1.7 km (6:08 / km) +7m 6:01 / km
slept:9.5 shoes: Mizuno Wave Rider 18
Running tempo 17:01 [4] 3.47 km (4:54 / km) +26m 4:44 / km
shoes: Mizuno Wave Rider 18
Felt really strong, even though I think I ate too much beforehand.
Wanted to make sure that the second one was faster than the first.
1.54 + 1.74