Training Log Archive: 007In the 30 days ending Jun 30, 2013:
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| 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 | Su | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Sunday Jun 30, 2013 #
Running 28:00 [3]
shoes: Nike Lunarglide black
Saturday Jun 29, 2013 #
Strength 10:00 [0]
Note
(rest day)
Felt pretty normal in the morning (except too much stuff to deal with at work in too short a time..) but in the afternoon i felt incredibly sleepy. A few people told me to expect that for a day or 2 adter infusion. Hopefully my body is busy using up all my new iron to build new blood ;)
Friday Jun 28, 2013 #
Note
(rest day)
Iron results back- very low storage of Ferritin (it's been low before, around 13, but never this low-3 instead of the reasonable range of 10-120). Haemoglobin also low. My very efficient doctor has organised an iron Infusion for this afternoon, and another when I come back from WOC.
Unfortunate to only be picking this up now, but I was feeling good/normal before and had been taking some tablets and eating well. Perhaps it took a bit of a plunge after 2 biggish weeks in Nort/Finland.
Hopefully in a few days I will be feeling better than ever, and freshly excited about WOC. Apparently the restless legs and the occasional funny heart beats should also go.
Unfortunate to only be picking this up now, but I was feeling good/normal before and had been taking some tablets and eating well. Perhaps it took a bit of a plunge after 2 biggish weeks in Nort/Finland.
Hopefully in a few days I will be feeling better than ever, and freshly excited about WOC. Apparently the restless legs and the occasional funny heart beats should also go.
C • Iron 3
Strength 10:00 [0]
Thursday Jun 27, 2013 #
Note
(rest day)
Wednesday Jun 26, 2013 #
12 PM
Running 37:00
shoes: Nike Lunarglide black
Nice to run at lunch time- more similar to woc and usually feel fresher. And it felt great to get a bit of SUN!! (Switzerland- 14degrees and rain with a smattering of fresh snow on the mountain tops does NOT count as summer)
8x1min 4x30sec with 30sec rec
Ran with a sprint map, practiced fast decision making when stressed, glancing at the map and picturing ahead whilst running fast, and visualising pushing hard on the legs. Ran hardest when being chased by a traktor on a narrow farm track..
Still not feeling great when pushing hard and really puffed when I got home.
New in the internet today: AlmStyle Online Shop :)
http://shop.almstyle.ch/default.aspx
8x1min 4x30sec with 30sec rec
Ran with a sprint map, practiced fast decision making when stressed, glancing at the map and picturing ahead whilst running fast, and visualising pushing hard on the legs. Ran hardest when being chased by a traktor on a narrow farm track..
Still not feeling great when pushing hard and really puffed when I got home.
New in the internet today: AlmStyle Online Shop :)
http://shop.almstyle.ch/default.aspx
Tuesday Jun 25, 2013 #
6 PM
orienteering long 20:00 [5]
shoes: Inov8 XTalon red
Evening Sprint in Rapperswill- old town, castle, park. Started quite well but had a bit of trouble holding the intensity (mentally and physically). A few non ideal route choices (once when i hurriedly changed my mind and took the terribly stairry route, another when i went against my instinct and took a too long 'smooth' route round) and small indecisions. Throat a bit clogged, maybe i am warding off a little bug. Sprinting shoes felt awesome :)
2:30 behind Sabine and Rachel...
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
2:30 behind Sabine and Rachel...
http://www.o-l.ch/cgi-bin/results?type=rang&year=2...
Running 20:00 [3]
shoes: Inov8 XTalon red
10mins warm up back and forwards at the start, with some drills and sprints
warm down with map to re run the end
warm down with map to re run the end
Monday Jun 24, 2013 #
8 AM
Running 18:00 [3]
shoes: Nike Lunarglide black
planned a more substantial run but I really had trouble waking up and resetting the alarm about 5 times so was running late.
running drills/plyo 5:00 [3]
shoes: Nike Lunarglide black
easy drills
7 PM
Running 21:00
shoes: Nike Lunarglide black
Again flat as a pancake, hopes for doing some fast intervals dropped after the first minute effort. I figure it is not worth pushing through when I feel like this with only 2 weeks before WOC.
Also have started having ice crunching cravings - getting iron tested tomorrow, though if it is low I don't think there is much I can do about it in 2 weeks?
Also have started having ice crunching cravings - getting iron tested tomorrow, though if it is low I don't think there is much I can do about it in 2 weeks?
C • iron 3
Sunday Jun 23, 2013 #
Note
(rest day)
unplanned rest day, feeling really tired
Strength 10:00 [0]
Saturday Jun 22, 2013 #
orienteering 55:00 [4]
shoes: Innov8 Roclite #2
Büdner OL, in alpine terrainup at 2000m. My journey there included train, train, train, Bergbahn, chairlift, upinto the clouds!
It was bot hugely technical but made a few small time losses and concentration was not great. Physically very tough with tough knee high heather and big soft lumps everywhere, and I seemed to really feel the altitude- had trouble pushing physically.
Unfortunately on reaching the first control after a longish leg, I realised I had taken the wrong map (I stupidly didn't realise 3 courses were together in the same bag at the start, and just saw that the distance was correct). I decided not to go back as the course was probably similar to what I should have done anyway. My time was 4mins slower than the fastest M40
It was bot hugely technical but made a few small time losses and concentration was not great. Physically very tough with tough knee high heather and big soft lumps everywhere, and I seemed to really feel the altitude- had trouble pushing physically.
Unfortunately on reaching the first control after a longish leg, I realised I had taken the wrong map (I stupidly didn't realise 3 courses were together in the same bag at the start, and just saw that the distance was correct). I decided not to go back as the course was probably similar to what I should have done anyway. My time was 4mins slower than the fastest M40
Running 5:00 [3]
Friday Jun 21, 2013 #
Note
(rest day)
nice rest day
Thursday Jun 20, 2013 #
Strength 10:00 [0]
6 PM
Running warm up/down 25:00 [3]
shoes: Nike Lunarglide black
orienteering tempo 23:00
shoes: Nike Lunarglide black
NLZ Training, 2x short sprints
Wednesday Jun 19, 2013 #
Event: 3. Milchsuppe Abend-OL
8 AM
Running 52:00
shoes: Nike Lunarglide black
10x 40sec fast hill, 90sec rec w RC. Speed failing a little on the last few.
6x 20sec steep bounding hill, 40sec rec
Forest tall, green and cool, going up to 34 again today!
Arches a little achey before/after but not running. Ich werde vorsichtig sein..
6x 20sec steep bounding hill, 40sec rec
Forest tall, green and cool, going up to 34 again today!
Arches a little achey before/after but not running. Ich werde vorsichtig sein..
riding 15:00 [3]
up to the forest
7 PM
orienteering 57:00 [3]
shoes: Innov8 Roclite #2
Running warm up/down 12:00 [2]
Tuesday Jun 18, 2013 #
10 PM
Running 17:00 [3]
shoes: Nike Lunarglide black
Night run home from Galgenen, after an evening of Grill, Gardening and sipping freshly brewed Elderflower Syrup :) summer is here!
Sunday Jun 16, 2013 #
4 AM
orienteering 1:00:00 [3]
Jukola 4th leg for Aussie Bushrangers, running as Ev.
Saturday Jun 15, 2013 #
Event: Jämsä-Jukola 2013
2 PM
orienteering 59:00
Venla first leg excitement for Nolaskogsarna
Running warm up/down 15:00 [2]
Friday Jun 14, 2013 #
orienteering 25:00 [2]
Vuokatti, easy downhill o, control picking
Running warm up/down 10:00 [2]
Thursday Jun 13, 2013 #
10 AM
Running warm up/down 15:00 [2]
shoes: Innov8 Roclite #2
orienteering tempo 34:00
shoes: Innov8 Roclite #2
2x mass start relay practice with Austrians, Germans, Spanish, Italians +.
Long distance terrain- compass, contours, super fast and visible but soft and draining for the legs.
Didn't start the chasing start as I had enough out of the session and was empty towards the end. Boys were under handicapped so one of them would have won the 100 Euro anyway ;)
Long distance terrain- compass, contours, super fast and visible but soft and draining for the legs.
Didn't start the chasing start as I had enough out of the session and was empty towards the end. Boys were under handicapped so one of them would have won the 100 Euro anyway ;)
Wednesday Jun 12, 2013 #
12 PM
orienteering 50:00
shoes: Innov8 Roclite #2
Re running middle course from Monday etc
4 PM
orienteering 1:15:00
shoes: Innov8 Roclite #2
Variety session set by the germans- contour only, corridor o and compass legs with blanked out map. Very tricky and the forest was brutally rough.
Tuesday Jun 11, 2013 #
10 AM
Running 44:00
shoes: Nike Lunarglide black
long warm up jog to pick up maps from event centre. Then 10x40sec hills sprint, not too steep, focus on strong legs and speed.
1 PM
orienteering 20:00 [3]
shoes: Innov8 Roclite #2
Walked up the ski hill behind our cottage to do a short downhill O in Middle terrain. This terrain requires 100%! Focus on contour picture and compass.
6 PM
orienteering race 18:30 [4]
shoes: Inov8 XTalon red
Sprint race in Kajaani. Focus on having a smooth plan then always being a step ahead, just got a little bit behind feeling for a few controls, otherwise pretty smooth. Not super speedy- legs felt quite ok but the rest of me a bit tired.
Running 10:00 [2]
shoes: Innov8 Roclite #2
Monday Jun 10, 2013 #
Strength 10:00 [0]
VMO, ankles etc
11 AM
running drills/plyo warm up/down 5:00 [3]
orienteering 52:00
shoes: Innov8 Roclite #2
Line course in very rough tricky Middle terrain, reading every detail. Ankle a little unstable.
Running warm up/down 3:00 [3]
3 PM
Running warm up/down 10:00 [3]
orienteering race 47:00
A lesson in respect for the terrain amongst many other things.
Sunday Jun 9, 2013 #
Note
travel up to Vuokatti for a week of training, followed by Jukola next weekend :)
Strength 10:00 [0]
feet/ankles
Saturday Jun 8, 2013 #
orienteering race 1:19:00
shoes: Innov8 Roclite #2
A tough finale to the Nordic Tour! The top 25 women had a chasing start, then is was at 1 minute intervals, course with various splitting.
Started quite well and saw a few other girls and could see I had caught quite a few towards the end of the longer first loop,but always made sure I was in control. Was struggling a bit physically towards the end of the first loop and was dropped a few times by but caught back up with cleaner navigation.
On the second loop I made some proper mistakes- navigated pretty much to the circle then lost the plot (on 21,25,26). Lost about 5mins from mistakes towards the end I think. Concentration wandering a bit or I was so buggered my mind was a bit blank.
The terrain was really cool and technical but physically very tough underfoot, hard not to get pushed around by it.
Finished 30th on the day (18mins behind Simone) and 28th overall for the tour. I was happy with many things in the forest and was holding on pretty well for the first 40minutes, but also have many things to I can and will do better at WOC.
Really interesting to watch the 'real time' GPS tracking to see where the other runners were out in the forest, and though my mistakes are painful to watch there are some much worse! http://www.tulospalvelu.fi/gps/20130608nort5W/
Started quite well and saw a few other girls and could see I had caught quite a few towards the end of the longer first loop,but always made sure I was in control. Was struggling a bit physically towards the end of the first loop and was dropped a few times by but caught back up with cleaner navigation.
On the second loop I made some proper mistakes- navigated pretty much to the circle then lost the plot (on 21,25,26). Lost about 5mins from mistakes towards the end I think. Concentration wandering a bit or I was so buggered my mind was a bit blank.
The terrain was really cool and technical but physically very tough underfoot, hard not to get pushed around by it.
Finished 30th on the day (18mins behind Simone) and 28th overall for the tour. I was happy with many things in the forest and was holding on pretty well for the first 40minutes, but also have many things to I can and will do better at WOC.
Really interesting to watch the 'real time' GPS tracking to see where the other runners were out in the forest, and though my mistakes are painful to watch there are some much worse! http://www.tulospalvelu.fi/gps/20130608nort5W/
Running warm up/down 10:00 [2]
Warm up, jumped in the sea for my cool down...
Ankle a little tender but ok racing.
R knee a little sore during warm up bu ok in terrain- need to to VMO excercises and stretch ITB
Ankle a little tender but ok racing.
R knee a little sore during warm up bu ok in terrain- need to to VMO excercises and stretch ITB
Strength 10:00 [0]
knee etc
Friday Jun 7, 2013 #
orienteering race 15:43 [5]
shoes: Inov8 XTalon red
NORT sprint qualification Turku
too many small time losses to qualify- in particular small route choices at the beginning (often too zigzag) and almost missing a control later in the course, but luckily realising.
Fel into the final :)
Finised 38th, 2.50 behind Simone, 40secs off qualifying
too many small time losses to qualify- in particular small route choices at the beginning (often too zigzag) and almost missing a control later in the course, but luckily realising.
Fel into the final :)
Finised 38th, 2.50 behind Simone, 40secs off qualifying
Running warm up/down 20:00 [3]
shoes: Inov8 XTalon red
Twinged my L ankle again whilst warming up and also had ankle tape pains..
Thursday Jun 6, 2013 #
Strength 10:00 [0]
10 AM
orienteering 25:00 [2]
Model event for Saturday, ran very easy. Lovely Finnish forest, felt a bit like Australia because it was so dry and rocky!
Lightly sprained L ankle, ok to run back.
Lightly sprained L ankle, ok to run back.
3 PM
orienteering 14:00 [3]
Sprint model, just run the first few controls then back with different routes and doing the rest of the course in my head.. Tricky area, should be really fun race tomorrow.
Wednesday Jun 5, 2013 #
12 PM
Running warm up/down 47:00 [3]
shoes: Nike Lunarglide black
23/24mins run to/from Sodermalm to run a Stockholm city cup Sprint which Fel ran last week. Got a bit lost both ways but it was a lovely day to be out running in Stockholm. Felt great on the way there, a bit tired on the way back.
orienteering tempo 15:11
shoes: Nike Lunarglide black
Fun trickyish Sprint with a mix of park, buildings and a couple of route choices. Ran it hard like a race, trying to accelerate faster and push the legs. Lost time one badlychosen/executed RC, otherwise just really little things. Had fun and got lots of random cheers from the kids in the parks- though they probably wondered where the other competitors were ;)
My time was 2.5mins slower than winner Cat Taylor and 37secs slower than Fel..
My time was 2.5mins slower than winner Cat Taylor and 37secs slower than Fel..
Tuesday Jun 4, 2013 #
10 AM
orienteering race 20:10 [5]
shoes: Inov8 XTalon red
Nordic Tour Stage 4 sprint qualification, Sigtuna Stockholm
A longer sprint, not very technical and I had perhaps just a few small time losses. Other than that I just need to be a lot faster- get overall faster and perhaps push the flats and downhills harder.
45th/50 3:58 behind Simone
A longer sprint, not very technical and I had perhaps just a few small time losses. Other than that I just need to be a lot faster- get overall faster and perhaps push the flats and downhills harder.
45th/50 3:58 behind Simone
Running warm up/down 15:00 [3]
6 PM
Running 25:00
shoes: Nike Lunarglide black
Hadn't done such a good warm down so went for an evening jog with a map for the upcoming Finland sprint.
Thinking about how to improve my running in the next month :) I am trying to be inspired rather than demoralised by these races. Realistically I would also be a few minutes behind in a 5k race here, so I am not loosing too much time on the orienteering and will improve speed in the next month.
Thinking about how to improve my running in the next month :) I am trying to be inspired rather than demoralised by these races. Realistically I would also be a few minutes behind in a 5k race here, so I am not loosing too much time on the orienteering and will improve speed in the next month.
Monday Jun 3, 2013 #
11 AM
Running 15:00 [3]
shoes: Nike Lunarglide black
Run from Jules and Fel's place to local sprint map. Felt good, getting a bit hot on the way back.
running drills/plyo 4:00 [3]
shoes: Nike Lunarglide black
easy running drills
orienteering 21:00 [3]
shoes: Nike Lunarglide black
Did some sprint intervals but at easy pace. Tried to keep the navigation a bit intense by having short looks at the map and doing some map memory.
Strength 15:00 [0]
10min legs/knee
5mins core
5mins core
Sunday Jun 2, 2013 #
orienteering race 42:00
shoes: Innov8 Roclite #2
Nordic Tour Stage 2 Middle
Very cool tough Norwegian terrain. My run was reasonable but there were little route choices and a few small mistakes which lost me precious time. Running against such tough competition and comparing the GPS is really interesting- in some parts I compared well but have to be consistent throughout every part of the race.
In the beginning I felt very inefficient in the terrain and seemed to cross every cliff possible and lost time on number 2 by having an uncertain route instead of running confidently through the forest or straight out the track. On the long leg to 10 I run in a very slow marsh thinking it was the track, and then overshot the control which didn't just pop up as expected. To 13 I decided quite quickly to go straightish and didn't see the track option with less climb, though I don't think it was much better. A proper mistake on 16 where I ignored my compass and on the long leg back to the arena I took the slower route and executed it badly.
I think I masted the steady start but need to get better at the second half?
38th/54 9:45behind Simone
GPS http://www.tulospalvelu.fi/gps/20130602WCmidW/
Very cool tough Norwegian terrain. My run was reasonable but there were little route choices and a few small mistakes which lost me precious time. Running against such tough competition and comparing the GPS is really interesting- in some parts I compared well but have to be consistent throughout every part of the race.
In the beginning I felt very inefficient in the terrain and seemed to cross every cliff possible and lost time on number 2 by having an uncertain route instead of running confidently through the forest or straight out the track. On the long leg to 10 I run in a very slow marsh thinking it was the track, and then overshot the control which didn't just pop up as expected. To 13 I decided quite quickly to go straightish and didn't see the track option with less climb, though I don't think it was much better. A proper mistake on 16 where I ignored my compass and on the long leg back to the arena I took the slower route and executed it badly.
I think I masted the steady start but need to get better at the second half?
38th/54 9:45behind Simone
GPS http://www.tulospalvelu.fi/gps/20130602WCmidW/
Running warm up/down 15:00 [3]
Saturday Jun 1, 2013 #
2 PM
orienteering race 17:13 [5]
shoes: Inov8 XTalon red
Nordic Tour stage 1 Sprint
Felt a bit nervous before starting and warming up I felt weak and hungry (2pm is an awkward time to race), but I got off to a reasonable start and in the rest of the race I was pretty well focussed, hardly even noticed there was a spectator run through.
Overall I didn't have any big time losses and was confident finding every control, but in a sprint every little bit counts. I had a couple of slower routes and parts where I didn't run fast enough. Partly I need to get faster, partly I need to learn to push harder and I need to build this speed increase into the race by knowing when I can confidently go hard and when I need to take time for good decisions.
At the 3 I caught the girl 1 min ahead and I saw her a lot though we often took different routes- she was slower out of controls but often caught up or popped up after a different route. She got ahead when I took the slower route around the hill to the second last.
48th/55 3:28 behind Simone
Felt a bit nervous before starting and warming up I felt weak and hungry (2pm is an awkward time to race), but I got off to a reasonable start and in the rest of the race I was pretty well focussed, hardly even noticed there was a spectator run through.
Overall I didn't have any big time losses and was confident finding every control, but in a sprint every little bit counts. I had a couple of slower routes and parts where I didn't run fast enough. Partly I need to get faster, partly I need to learn to push harder and I need to build this speed increase into the race by knowing when I can confidently go hard and when I need to take time for good decisions.
At the 3 I caught the girl 1 min ahead and I saw her a lot though we often took different routes- she was slower out of controls but often caught up or popped up after a different route. She got ahead when I took the slower route around the hill to the second last.
48th/55 3:28 behind Simone
Running 25:00 [2]
shoes: Inov8 XTalon red
The new sprint o shoes feel amazing, especially when its wet!