Training Log Archive: 007In the 30 days ending Jun 30, 2012:
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| 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 | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Jun 30, 2012 #
Note
rest day. fun day collectimg wood in the hills for the massive1st August bonfire!
Friday Jun 29, 2012 #
Running warm up/down 7:00 [2]
Quick warm up for O training, early in the morning luckily before it was too hot. Strange sore spot on my left quad just above my knee, feels like I corked it on something yesterday? Legs will be happy to be out of the forest, covered in bruises and scratches!
orienteering 50:00
shoes: Innovate 'roc lite'
Relay training organised by the Swedes- mass start with about 10 girls from Sweden, Denmark, France.
Main problems in were in the control circle, controls sometimes very hard to find tucked in ditches and creek ends. Tiredness lead to some poor decision making towards the end, not seeing some route choices. Had a good race with on Dane and there were a couple more girls behind, we were all pretty tired I think! I suspect the Swedes finished a fair way ahead after they dropped me when I had a small miss at 2.
HR monitor not working :(
Main problems in were in the control circle, controls sometimes very hard to find tucked in ditches and creek ends. Tiredness lead to some poor decision making towards the end, not seeing some route choices. Had a good race with on Dane and there were a couple more girls behind, we were all pretty tired I think! I suspect the Swedes finished a fair way ahead after they dropped me when I had a small miss at 2.
HR monitor not working :(
Thursday Jun 28, 2012 #
orienteering 50:00
Middle qual training, across the road from the competition area. Nice forest, a bit vague in parts and had trouble with a depression in green.
Focus on good exit, direction and confident attack - mostly succesfully.
Legs quite tired especially on the hills so I walked a bit.
Just one more day training in the forest tomorrow.
Focus on good exit, direction and confident attack - mostly succesfully.
Legs quite tired especially on the hills so I walked a bit.
Just one more day training in the forest tomorrow.
Running warm up/down 5:00 [2]
Wednesday Jun 27, 2012 #
orienteering 1:40:00 11.3 km (8:51 / km) +380m 7:35 / km
slept:9.0 shoes: Innovate 'roc lite'
Long race in WOC relavent terrain.
Bit of a messy start not taking time to have a plan on the ffirst 2 legs. Caught 2mins at #2 by Lena Eliasson then she took off differently to 3 so I ran the next few alone but focussed much better. Caught ger up again at #4. Long route choice to #6 I went quite wide to the right and Susannes route to the left was a bit faster but i didnt see it. Good next section and kept ahead of Lena until #11. Some small time losses when I got more tired towards the end, really have to keep fighting through the vegetation till the end!
Need shoes without spikes for all the track running!
Could have run harder in parts but its hard doing a classic race when already tired!
http://news.worldofo.com/2012/06/28/last-woc-long-...
Bit of a messy start not taking time to have a plan on the ffirst 2 legs. Caught 2mins at #2 by Lena Eliasson then she took off differently to 3 so I ran the next few alone but focussed much better. Caught ger up again at #4. Long route choice to #6 I went quite wide to the right and Susannes route to the left was a bit faster but i didnt see it. Good next section and kept ahead of Lena until #11. Some small time losses when I got more tired towards the end, really have to keep fighting through the vegetation till the end!
Need shoes without spikes for all the track running!
Could have run harder in parts but its hard doing a classic race when already tired!
http://news.worldofo.com/2012/06/28/last-woc-long-...
Running warm up/down 5:00 [2]
Tuesday Jun 26, 2012 #
orienteering race 51:36 [4] 5.1 km (10:07 / km) +130m 8:58 / km
slept:8.0 shoes: Innovate 'roc lite'
Middle race on terrain opposite the WOC middle map. Pretty rough alpine forest with some lovely open bits. Really enjoyed it and finally felt like I was running hard in the terrain, but navigation was not so good, I made about 5x 1+mins errors and was a bit all over the place with direction. Was rushing too much and not being diciplined. But at least I feel i could race well in this terrain and physically felt good today.
Fastest time 37.26 Sara Luscher, so a fair way down but i had lost alot of time.
Results http://www.obasen.nu/winsplits/online/en/default.a...
Fastest time 37.26 Sara Luscher, so a fair way down but i had lost alot of time.
Results http://www.obasen.nu/winsplits/online/en/default.a...
Running warm up/down 8:00 [2]
C • Nav 1
Strength 3:00 [0]
ankle
Monday Jun 25, 2012 #
Running warm up/down 10:00 [2]
Strength 3:00 [0]
12 PM
orienteering 1:17:00
slept:6.5
Long qual training. Some parts of this forest were really shit with hard to understand vegetation and tracks- horrible waist high rasberries on some of the tracks. But every terrain has it's challenges, route choices very important!
Realised my left ankle is making me a bit slower in the terrain..
Realised my left ankle is making me a bit slower in the terrain..
6 PM
orienteering 25:00
Middle final training. Nice terrain but rough under foot.
Sunday Jun 24, 2012 #
orienteering race 15:54 2.8 km (5:41 / km)
ahr:168 max:178 slept:8.0
Swiss national sprint race in St Gallen (the best of the rest as the top 40 runners ran the Post Finance sprint)
Really fun hooning around the old town, a nice course with variety and some RC but not super technical. No real errors and pretty smooth through controls. Maybe not all the right route choices but didn't waste time hesitating.
10th/40 1min4sec behing Eva Jurenikova (CZE) and Franziska Meier (SUI).
I still need to learn how to push myself more in sprint races but otherwise happy with the result and about doing better in sprints. At least sprints seem pretty similar everywhere, not like the forests!
Really fun hooning around the old town, a nice course with variety and some RC but not super technical. No real errors and pretty smooth through controls. Maybe not all the right route choices but didn't waste time hesitating.
10th/40 1min4sec behing Eva Jurenikova (CZE) and Franziska Meier (SUI).
I still need to learn how to push myself more in sprint races but otherwise happy with the result and about doing better in sprints. At least sprints seem pretty similar everywhere, not like the forests!
Running warm up/down 15:00 [3]
totally forgot to warm down, by the time i remembered i hadh already showered and changed!! oops..
riding 20:00 [1]
Spin out legs in the evening to see Jodlerfest in the neighbouring town(translates as yodeler festival, lots of swiss food, traditional dress and music and proud men on grandly decorated tractors) plus a quick dip in the lake :)
Looking forward to a week of training in the WOC terrain, including Swiss/Finnish selection races for middle and long and relay training with the Swedes
Looking forward to a week of training in the WOC terrain, including Swiss/Finnish selection races for middle and long and relay training with the Swedes
Saturday Jun 23, 2012 #
Event: World Cup Round 4 & 5
orienteering race 52:17 6.3 km (8:18 / km)
ahr:169 max:179 slept:8.5 shoes: Innovate 'roc lite'
Swiss World Cup Middle distance in Apenzeller.
The may was mostly on steep slopes in pretty nice forest ecxept for a really rough series of controls down a steep gorge. The course started high and finished in the town with some big downhills at the end, really run actually if I hadn't felt so demoralised by the end!
Navigationally reasonable solid race but the navigation required was not particuarly fine so perhaps I was being unnecessarily careful. I think I lost mos time just from not knowing the best way through the steep terrain and being inefficient. Some poor route choice and 45sec confusion in the town on th way to th last control.
Caught 4mins by Sabine from Switz at number 9 after I though I had run that section well. Kept ahead of her on the 700m track run but stupidly took different route choices on the next few.
Finished 57th, about 12mins behind Simone. Got a lot still to learn here.
I will try to run more agressively in the Swiss selection races on tuesday and wednesday- I haven't quite got into a good racing rhythm in any races yet.
The may was mostly on steep slopes in pretty nice forest ecxept for a really rough series of controls down a steep gorge. The course started high and finished in the town with some big downhills at the end, really run actually if I hadn't felt so demoralised by the end!
Navigationally reasonable solid race but the navigation required was not particuarly fine so perhaps I was being unnecessarily careful. I think I lost mos time just from not knowing the best way through the steep terrain and being inefficient. Some poor route choice and 45sec confusion in the town on th way to th last control.
Caught 4mins by Sabine from Switz at number 9 after I though I had run that section well. Kept ahead of her on the 700m track run but stupidly took different route choices on the next few.
Finished 57th, about 12mins behind Simone. Got a lot still to learn here.
I will try to run more agressively in the Swiss selection races on tuesday and wednesday- I haven't quite got into a good racing rhythm in any races yet.
Running warm up/down 16:00 [2]
Strength 15:00 [0]
10 core
5 ankles
5 ankles
Friday Jun 22, 2012 #
orienteering 25:00 [3]
slept:8.0
Model event for World Cup race tomorrow. Looking forward to it!
Nice forest but jammed my left ankle again on a steep bit, almost everytime i orienteer..
Nice forest but jammed my left ankle again on a steep bit, almost everytime i orienteer..
Running warm up/down 10:00 [2]
Strength 6:00 [0]
Thursday Jun 21, 2012 #
Strength 15:00 [0]
slept:9.0
Body feels quite tired still, have a super easy week!
Swimmins in the cold lake made me feel better..
Swimmins in the cold lake made me feel better..
riding 15:00 [1]
Wednesday Jun 20, 2012 #
orienteering 1:08:00
ahr:137 rhr:44 slept:9.0 shoes: Innovate 'roc lite'
Felt quite tired.
Training on Hohronen.
Training on Hohronen.
Running warm up/down 6:00 [2]
Tuesday Jun 19, 2012 #
riding 15:00 [1]
slept:6.5
water running 5:00 [2]
Monday Jun 18, 2012 #
Note
slept:10.0 (rest day)
Sunday Jun 17, 2012 #
9 AM
orienteering race 2:11:18
ahr:147 slept:6.0
Somehow got talked into running the last leg for a Finnish corporate team called S-Yöosuustoiminta. I started in the second mass start with about 1000 people, 2.5 hours after the winning teams had finished! So there were lots of people in the forest the whole way, and alot of mud and tracking.
This was by far the longest course i have ever done- 15.1km with 550m climb and 33 controls, so I was quite daunted to start with because yesterday was pretty tiring!
My navigation was good except one mistake on the first control. So many people everywhere, sometimes I found i had to do my own thing sometimes to avoid running in slow single file, other times I just followed the line. RC was usually pretty straight.
I didn't start particuarly hard but tried to pick up the pace up a bit after 45mins and was happy to feel good the whole way though not particuarly fast. heart rate didn't go up much during the whole race but my legs still felt pretty nimble and strong by the end, I must be getting forest fit!
The team came 652nd, on my leg i was 45mins behind the fastest guys ;)
SO MUCH FUN!!!!!
This was by far the longest course i have ever done- 15.1km with 550m climb and 33 controls, so I was quite daunted to start with because yesterday was pretty tiring!
My navigation was good except one mistake on the first control. So many people everywhere, sometimes I found i had to do my own thing sometimes to avoid running in slow single file, other times I just followed the line. RC was usually pretty straight.
I didn't start particuarly hard but tried to pick up the pace up a bit after 45mins and was happy to feel good the whole way though not particuarly fast. heart rate didn't go up much during the whole race but my legs still felt pretty nimble and strong by the end, I must be getting forest fit!
The team came 652nd, on my leg i was 45mins behind the fastest guys ;)
SO MUCH FUN!!!!!
C • 2
C • Fun 1
Saturday Jun 16, 2012 #
Event: Jukola 2012
4 PM
orienteering race 1:05:30
shoes: Innovate 'roc lite'
Venla relay with our Aussie team of Anna, Laurina, Fel and me. We were very happy to finish 93rd overall out of 1200 teams, and all of us ran well to catch up more places on each leg from our initial starting number of 354 :)
My run was ok, one silly mistake on the long leg to #8 and made a few more little mistakes on controls towards the end where i got a bit distracted. Also i still felt somehow like I was holding back a bit more than I would at home. It was an amazing fun race though and I really enjoyed the terrain.
On my leg I was 59th, 15mins down on Minna who was 4mins ahead of the second girl.
My run was ok, one silly mistake on the long leg to #8 and made a few more little mistakes on controls towards the end where i got a bit distracted. Also i still felt somehow like I was holding back a bit more than I would at home. It was an amazing fun race though and I really enjoyed the terrain.
On my leg I was 59th, 15mins down on Minna who was 4mins ahead of the second girl.
Running warm up/down 5:00 [2]
Friday Jun 15, 2012 #
1 PM
orienteering 45:00 [3]
slept:8.5
Jukola training map, took it pretty easy.
Thursday Jun 14, 2012 #
Strength 15:00 [0]
12 PM
orienteering 31:00
ahr:143 slept:9.5 shoes: Innovate 'roc lite'
Some easy O intervals from BJs flat on my own. Tried to orienteer faster then yesterday but the forest was quite thick.
6 PM
orienteering race 28:50
ahr:166 max:179
Forssa games short middle race. 3.4km
Fun to finally have a race! In some part I felt like i was racing really well but on such a short course I couldn't get away with the mistakes I made..
Goint to #4 got confuzled in some really thick forest and came out differently to expected and proceeded to make a really stupid route choice from there rather than continuing on line, lost 2mins. Then lost a further minute at #7 just approached control without care and was in the wrong spot.
The forest was very hard to run through and Minna's speed throught it must be amazing! She won in 21:40 and the winning time was supposed to be 25mins.
11th place /40
Route gadget: http://www.olfellows.fi/cgi-bin/gadget/reitti.cgi?...
Fun to finally have a race! In some part I felt like i was racing really well but on such a short course I couldn't get away with the mistakes I made..
Goint to #4 got confuzled in some really thick forest and came out differently to expected and proceeded to make a really stupid route choice from there rather than continuing on line, lost 2mins. Then lost a further minute at #7 just approached control without care and was in the wrong spot.
The forest was very hard to run through and Minna's speed throught it must be amazing! She won in 21:40 and the winning time was supposed to be 25mins.
11th place /40
Route gadget: http://www.olfellows.fi/cgi-bin/gadget/reitti.cgi?...
Running warm up/down 20:00 [3]
Wednesday Jun 13, 2012 #
1 PM
orienteering 56:00
ahr:162 max:174 slept:9.5 shoes: Innovate 'roc lite'
Jukoa training. 6km course.
Navigation was good and got all controls cleanly but felt a bit hesitant in the forest and inefficient running, didn't take it super hard.
Lovely map with awesome bare rock which was fast, but the forest soft and slow.
Navigation was good and got all controls cleanly but felt a bit hesitant in the forest and inefficient running, didn't take it super hard.
Lovely map with awesome bare rock which was fast, but the forest soft and slow.
Running warm up/down 3:00 [2]
6 PM
Running warm up/down 25:00
shoes: Nike lunar glide
Run to the start of the sprint.
orienteering race 15:00
ahr:165 max:173 shoes: Nike lunar glide
Urban sprint in Helsinki suburb. Not super technical course so fast running and no real mistakes or hesitations. One slower route choice but good enough to win me a cake, 4sec ahead of 2nd :)
Tuesday Jun 12, 2012 #
11 PM
Running 42:00
ahr:137 max:157 slept:9.0 shoes: Nike lunar glide
Easy late night run in Finland from BJ's flat after a very lazy day. Legs were still sore in the morning but ok by the time i ran. Stretched and massaged a bit.
Beautiful soft sawdust trail in the forest which lit up in the dark, running felt effortless.
Beautiful soft sawdust trail in the forest which lit up in the dark, running felt effortless.
Monday Jun 11, 2012 #
Note
slept:5.0
Legs tired and sore after yesterday, and a slightly unusual training week. Quads, ITBs and a spot in my right calf particuarty. I have to let them recover before a week in finland.
Also tired after the extremely entertaining tournament after party.. bit like a WOC after party but 10x bigger!
Also tired after the extremely entertaining tournament after party.. bit like a WOC after party but 10x bigger!
Saturday Jun 9, 2012 #
Running 2:03:00
slept:8.0 shoes: Nike lunar glide
Went away for the weekend to central Switzerland with the gymnastics/athletics club to watch the tournament (and join the after party..). Anyway, this meant I was in a new place and eager to explore with a long run. I headed out of town on an uphill road with the plan to run up till I got to the top or turn around after 60mins, however after 60mins I felt I was close to the top so gave myself another 15mins to make it and exaxtly 15mins later was at the top- amazing alpine views!! Then of course I had to run down... Not an ideal run as that much up then down was hard on the legs but it was one of the most awesome runs I have ever done!
45mins moderate up, 30mins steep up, 45mins back down
45mins moderate up, 30mins steep up, 45mins back down
Friday Jun 8, 2012 #
Running 33:00 [3]
shoes: Nike lunar glide
Easyish training in the morninr. Legs felt tired from the last few days so ran on the flat and did some easy intervals just to keep the legs from plodding but didn't really get the HR up.
6x 1min, 6x 30sec, 2x2min all with 30sec float recovery.
6x 1min, 6x 30sec, 2x2min all with 30sec float recovery.
Thursday Jun 7, 2012 #
Strength 20:00 [0]
slept:7.0
core in morning
Running 15:00
ahr:156 max:170 shoes: Innovate 'roc lite'
Warm up to the start of O training with Thomas and Patrick. Up as in 200m climb!
orienteering 1:15:00
ahr:162 max:185
Very tough training, running a course set by Thomas and at each control the three of us stopped and regrouped. It was good training to run with others around and it made me more concious of focussing on my own navigation.
The terrain was extremely steep in parts and very soft underfoot which I found totally sapped my legs of energy! Hopefully a week in the terrain in finland will also make my legs stronger. I was totally buggered after about 30mins. Just in terms of physically running this terrain is so different to anything in Aus.. I think WOC will be faster terrain though.
One real mistake where I wasn't careful enough and misjudged my height and dropped too low on a series of very steep gullies- need to be very careful on these controls. Navigated mostly well otherwise and really enjoyed the beautiful forest, just a pity I wasn't moving very fast except down hills!
Nothing could taste as good as the cold water stright from the spring at the end, I think I was fairly dehydrated, daydreaming about swimming for the last half of the course..
The terrain was extremely steep in parts and very soft underfoot which I found totally sapped my legs of energy! Hopefully a week in the terrain in finland will also make my legs stronger. I was totally buggered after about 30mins. Just in terms of physically running this terrain is so different to anything in Aus.. I think WOC will be faster terrain though.
One real mistake where I wasn't careful enough and misjudged my height and dropped too low on a series of very steep gullies- need to be very careful on these controls. Navigated mostly well otherwise and really enjoyed the beautiful forest, just a pity I wasn't moving very fast except down hills!
Nothing could taste as good as the cold water stright from the spring at the end, I think I was fairly dehydrated, daydreaming about swimming for the last half of the course..
Running warm up/down 5:00 [3]
run back to the car.
Strength 10:00 [0]
ankles, lower legs
Wednesday Jun 6, 2012 #
Running 30:00
ahr:135 max:151 slept:9.0
V easy morning run. legs still quite sore (hamstrings and quads)
Strength 30:00 [0]
nothing for th elegs which are still sore
orienteering 15:02
ahr:165 max:182 shoes: Nike lunar glide
Great old town sprint in Einsideln, lots of fun! Very tricky with lots of small buildings at odd angles. Not super fast and a few small mistakes, never managed to read ahead much. 5th/15 about 1:40 behind Swiss Rachel Engler, but I'm usually almost this much behind "our" Rachel in sprints anyway..
Running warm up/down 16:00 [2]
Quads particuarly sore, some massage later
Tuesday Jun 5, 2012 #
riding 1:50:00
slept:8.5
A lap around the lake, crossing back at Rapperswill. Lovely!
Legs VERY sore after yesterday, overdid the 100s a bit...
Legs VERY sore after yesterday, overdid the 100s a bit...
Monday Jun 4, 2012 #
running drills/plyo 2:00 [3]
4 PM
Running 42:00
ahr:143 max:172 slept:8.5
2x (10x 100m sprint) on primary school aths track
30sec recovery jog between each, 5mins between sets
All around 18secs, pace didn't slow but it got harder to keep driving the legs fast.
Otherwise a very lazy rainy day!
30sec recovery jog between each, 5mins between sets
All around 18secs, pace didn't slow but it got harder to keep driving the legs fast.
Otherwise a very lazy rainy day!
Sunday Jun 3, 2012 #
orienteering race 1:00:22 6.6 km (9:09 / km) +320m 7:22 / km
ahr:163 max:178 slept:7.5 shoes: Innovate 'roc lite'
OLG Galgenen club champs, my first O event since arriving! The race was a mass start for all courses with a butterfly loop from the first control, suprisingly though I didn't really end up running with many people after the first leg. The terrain was a mixture of forest, some quite runnable but plenty of slower green/yellow areas and heaps of tracks. This kind of map is so different to Aus 'natural' forests and I'm not used to reading so many different types of features together- tracks, vegetaion and contours plus all the point features. It was alot of fun and seems like similar terrain to the WOC long and relay races.
I ran ok with no 'big' mistakes, mainly just in the control circle and I took a slightly worse RC on the longest leg where I didn't consider the contours under all the track and vegetation detail and ended up dropping unnecessarily at the start of the leg then having a long tiring climb. Also in a bit messy in the last few controls where I was getting a bit distracted, including searcing for a depression for a few mins. Also felt I wasn't running flat out like I would at home because I was a bit more hesitant and taking more in, which is better than not ;)
Very happy I took part in the event and met so many very friendly and helpful people from the club!!! I'm going out training with a couple of guys on thursday and am really looking forward to the 5person relay in just under a month.
Great forest BBQ afterwards too..
I ran ok with no 'big' mistakes, mainly just in the control circle and I took a slightly worse RC on the longest leg where I didn't consider the contours under all the track and vegetation detail and ended up dropping unnecessarily at the start of the leg then having a long tiring climb. Also in a bit messy in the last few controls where I was getting a bit distracted, including searcing for a depression for a few mins. Also felt I wasn't running flat out like I would at home because I was a bit more hesitant and taking more in, which is better than not ;)
Very happy I took part in the event and met so many very friendly and helpful people from the club!!! I'm going out training with a couple of guys on thursday and am really looking forward to the 5person relay in just under a month.
Great forest BBQ afterwards too..
Running 8:00 [2]
warm down. legs and ankles all feeling ok :)
Saturday Jun 2, 2012 #
Running 1:12:00
ahr:150 max:174 slept:6.0 shoes: Nike lunar glide
Legs feeling better after a day off. I couldn't face a lonesome session on the aths track on such a beautiful day so did intervals in up Buechberg forest from the lake.
10x 1min, 10x 30sec, 2x 2mins, 4x 15secs
All with 30sec ez rec jog. The first 4x 1min was steep up hill then most of the rest was slight uphill.
10x 1min, 10x 30sec, 2x 2mins, 4x 15secs
All with 30sec ez rec jog. The first 4x 1min was steep up hill then most of the rest was slight uphill.
Strength 23:00 [0]
15mins core before run, 8mins physios glute exercises in evening + ankle
kayaking etc 30:00 [1]
Went out on the lake with Tobias in his blow up kayak which paddled quite well. Lake temp now 18 degrees, refreshing!
Friday Jun 1, 2012 #
riding 35:00 [2]
slept:8.0
To Rapperswill.