Training Log Archive: 007In the 31 days ending Jul 31, 2013:
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| 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 | Mo | Tu | We | ||||||||||||||||||||||||||||||||
Wednesday Jul 31, 2013 #
7 AM
Running 43:00
shoes: Saucony Cortana
steady run. quarryhill-golfpark-nuolen
Tuesday Jul 30, 2013 #
walking 3:00:00
Monday Jul 29, 2013 #
walking 1:00:00 [0]
easy walk about 2 hours, rain, downhill mostly
Sunday Jul 28, 2013 #
7 AM
Running 32:00
shoes: Nike Lunarglide black
Friday Jul 26, 2013 #
water running 10:00 [1]
Strength 20:00 [3]
Running 5:00 [3]
Thursday Jul 25, 2013 #
Strength 45:00 [0]
Wednesday Jul 24, 2013 #
Note
(rest day)
back after a great holiday in the Dolimites. Unfortunately had some sort of summer flue so wasn't as energetic as I would have liked..
Tuesday Jul 23, 2013 #
Note
(sick) (rest day)
Monday Jul 22, 2013 #
walking 1:00:00 [1]
(sick)
Sunday Jul 21, 2013 #
walking 1:30:00 [1]
(sick)
Saturday Jul 20, 2013 #
walking 6:00:00 [1]
(sick)
a very tough and spectacular hike in the Dolomites with Jas and Tobias
Friday Jul 19, 2013 #
walking 1:00:00 [1]
Thursday Jul 18, 2013 #
Note
(sick)
Wednesday Jul 17, 2013 #
7 AM
Running 42:00 [3]
shoes: Nike Lunarglide black
Hill Loop from Galgenen. 26mins uphill (first 15mins steep), then 16mins down.
Really sore throat the last few days but feeling ok otherwise, hope it doesn't develop into the summer flu..
Really sore throat the last few days but feeling ok otherwise, hope it doesn't develop into the summer flu..
Tuesday Jul 16, 2013 #
Note
The second iron infusion.
Monday Jul 15, 2013 #
kayaking etc 30:00 [1]
Kanu paddeln am Abend, im Luft-Kanu, zu einem schönen Piknickplatz. Tobias war faul im hintern Sitzplatz ;) Endlich ist es Sommer in der Schweiz..
Sunday Jul 14, 2013 #
Note
All day travelling back to Swissland, but not as long as back to Australia..
Good hungover WOC analysis and forward planning :)
Good hungover WOC analysis and forward planning :)
Saturday Jul 13, 2013 #
orienteering race 37:09 [5]
shoes: Innov8 Roclite #2
WOC Relay. First leg.
Really exciting to run the first leg, and I was happy with the race. I was determined to be really in control with the map and be in control of my race.
I didn't find the pace too fast at the beginning but was alone on the long leg after losing a minute or so on number 2-3. Was vaguely aware of having Canada and Czech near by in the second half but kept ahead of them. Physically felt good and wished the course was longer!
Came back in 10th, about 4:30 behind. Team finished 13th which was good and we can aim higher next time..
Really exciting to run the first leg, and I was happy with the race. I was determined to be really in control with the map and be in control of my race.
I didn't find the pace too fast at the beginning but was alone on the long leg after losing a minute or so on number 2-3. Was vaguely aware of having Canada and Czech near by in the second half but kept ahead of them. Physically felt good and wished the course was longer!
Came back in 10th, about 4:30 behind. Team finished 13th which was good and we can aim higher next time..
Running warm up/down 20:00 [3]
longer and more intense warm up. short warm down.
Right foot felt sore, like my shoe was too tightly done up, but it wasn't? Lower calves, especially the right one, still tight.
Right foot felt sore, like my shoe was too tightly done up, but it wasn't? Lower calves, especially the right one, still tight.
Friday Jul 12, 2013 #
orienteering race 53:20 [5]
shoes: Innov8 Roclite #2
WOC Middle distance final.
Disastrous, disappointing race, messy on many controls and lost about 6mins flailing about at number 3. Head just not quite on right, I think I made myself too calm so was lacking the pressure which makes me perform well. Then didn't recover after the first few mistakes- lacking concentration and not in good contact with the map.
Wish I could run it again as the terrain suited me.
Disastrous, disappointing race, messy on many controls and lost about 6mins flailing about at number 3. Head just not quite on right, I think I made myself too calm so was lacking the pressure which makes me perform well. Then didn't recover after the first few mistakes- lacking concentration and not in good contact with the map.
Wish I could run it again as the terrain suited me.
Running warm up/down 20:00 [3]
Thursday Jul 11, 2013 #
Running 15:00 [3]
shoes: Innov8 Roclite #2
Not much of a warm up actually..but felt good before the start and pretty calm.
Calves pretty tight afterwards- need to work on calf strength after WOC.
Calves pretty tight afterwards- need to work on calf strength after WOC.
orienteering 34:21 [5]
shoes: Innov8 Roclite #2
WOC Middle qualification.
Felt pretty relaxed knowing I just needed to have a safe clean run. Made two 1+min mistakes (#1, 4) and lost 30secs on a few others but pretty happy overall. Sometimes used the compass really well (#2, dead straight and fastest split!) and other times I neglected it, especially towards the end of the leg (4, 5, 8).
Really happy that all 3 girls were in and Simon too :) Really excited and looking forward to the final, and some things I can try to do better..
Felt pretty relaxed knowing I just needed to have a safe clean run. Made two 1+min mistakes (#1, 4) and lost 30secs on a few others but pretty happy overall. Sometimes used the compass really well (#2, dead straight and fastest split!) and other times I neglected it, especially towards the end of the leg (4, 5, 8).
Really happy that all 3 girls were in and Simon too :) Really excited and looking forward to the final, and some things I can try to do better..
Wednesday Jul 10, 2013 #
Note
Chilling out in Vuokatti. Little bit sore throat to gargle away.
We had a fun afternoon tea with the Aussie supporters :)
We had a fun afternoon tea with the Aussie supporters :)
Tuesday Jul 9, 2013 #
Running 15:00 [3]
shoes: Innov8 Roclite #2
10mins run up to the top of the Middle model map, 5mins run between short courses
orienteering 38:00
shoes: Innov8 Roclite #2
Some nice orienteering on the middle/relay model map- generally ran much better than I have in a while and was reading the terrain really well. Loved it :)
Started with a 10mis section with Jas chasing a minute behind
Then 5mins, chasing jas 30secs
Then 23mins course finishing with some tricky downhill legs. Happy to get back in the forest and looking forward to the Quali race!
Started with a 10mis section with Jas chasing a minute behind
Then 5mins, chasing jas 30secs
Then 23mins course finishing with some tricky downhill legs. Happy to get back in the forest and looking forward to the Quali race!
Note
Calves very stiff/sore from the Sprint final.
Monday Jul 8, 2013 #
orienteering race 15:00 [5]
shoes: Inov8 XTalon red
WOC Sprint qualification.
Felt totally hopeless whilst running (heavy and weak from nerves) and didn't seem to be able to push the pace as much as I hoped. Navigation through the tricky gardens and identical holiday houses was good, but missed a gap through the fountain area a made a much longer route choice. Did not expect to make the final after I finished, so was ecstatic that Jas, Fel and I all qualified along with Simon :)
Felt totally hopeless whilst running (heavy and weak from nerves) and didn't seem to be able to push the pace as much as I hoped. Navigation through the tricky gardens and identical holiday houses was good, but missed a gap through the fountain area a made a much longer route choice. Did not expect to make the final after I finished, so was ecstatic that Jas, Fel and I all qualified along with Simon :)
Running warm up/down 20:00 [3]
shoes: Inov8 XTalon red
orienteering race 17:00 [5]
shoes: Inov8 XTalon red
WOC Sprint Final- my first ever :)
Felt very calm at the start and enjoyed the buzz of starting in front of a full stadium, and physically felt much better after having run the nerves out in the morning. I was prepared for it to be tricky and knew I had to be totally focussed, which I managed the whole way. Started really well- I felt like I was in a orienteering video game- just my footsteps, breathing, reading the map, looking ahead and getting all the turns. In the middle section I chose a few of the longer routes because they were the first I saw and I didn't do a proper comparison between two route options- something to improve.
Happy with the run and placing (32nd) as I didn't start with very high expectations for the sprint. However I know I could be physically much faster, with better training, and still have a lot to improve in sprints :)
Felt very calm at the start and enjoyed the buzz of starting in front of a full stadium, and physically felt much better after having run the nerves out in the morning. I was prepared for it to be tricky and knew I had to be totally focussed, which I managed the whole way. Started really well- I felt like I was in a orienteering video game- just my footsteps, breathing, reading the map, looking ahead and getting all the turns. In the middle section I chose a few of the longer routes because they were the first I saw and I didn't do a proper comparison between two route options- something to improve.
Happy with the run and placing (32nd) as I didn't start with very high expectations for the sprint. However I know I could be physically much faster, with better training, and still have a lot to improve in sprints :)
Running warm up/down 20:00 [3]
shoes: Inov8 XTalon red
Sunday Jul 7, 2013 #
Running 28:00 [3]
morning run. R quad feeling very tight/sore
Saturday Jul 6, 2013 #
orienteering 30:00 [3]
2 sprint model maps
Friday Jul 5, 2013 #
orienteering 40:00 [3]
middle model training
Thursday Jul 4, 2013 #
orienteering 13:00 [5]
Sprint training- normal course, ran it hard, did quite well.
Running warm up/down 25:00 [3]
For the first time since the iron infusion I felt pretty good running.
Wednesday Jul 3, 2013 #
Note
train travel. still no baggage
Tuesday Jul 2, 2013 #
Note
travel- plane cancelled, rerouted and arrived too late to get the train to Kajaani. Baggage also missing.
Monday Jul 1, 2013 #
Running 35:00 [3]