Training Log Archive: 007In the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
6 PM
riding 1:17:00 25.42 km (3:02 / km) +292m 2:52 / km
Evening ride
Wednesday May 30, 2018 #
Strength 15:00 [0]
slept:6.0
Core
stretch/yoga 15:00 [0]
Note
(injured)
First attempt at a run since doing my ankle - I've been icing it and keeping it mobile. There has been no swelling and 100% fine mobility in all directions, but there is still pain at the side of my foot when lifting onto my toes with weight, which you do with every step.. Hasn't felt particularly better or worse. I thought a run might be fine, but no I realized straight away. Sharpish pain with each step :(
Normal doc was almost the opposite of helpful the other day, had a rant about people wanting to be in perfect health for sport. Now it's too late to see a sports doc before going to Italy for the next 1.5 weeks so I'll just have to do my best to cope.
Normal doc was almost the opposite of helpful the other day, had a rant about people wanting to be in perfect health for sport. Now it's too late to see a sports doc before going to Italy for the next 1.5 weeks so I'll just have to do my best to cope.
C • docs 2
Tuesday May 29, 2018 #
Note
hep A and MMR vaccination
Monday May 21, 2018 #
stretch/yoga 35:00 [0]
(injured)
Heavenly morning - yoga on the lawn, strawberries for breakfast, freezing cold swim in the neighbors pool, sun baking, making lunch out of the garden.
(putting off the fact that I have a shit load of work to finish...)
Ankle still sore to weight bear/ lift but definitely a bit better than yesterday!
(putting off the fact that I have a shit load of work to finish...)
Ankle still sore to weight bear/ lift but definitely a bit better than yesterday!
Strength 10:00 [0]
Sunday May 20, 2018 #
Note
(injured)
R ankle not really swollen and still moveable, but sharp pain when weight bearing. Iced etc.
Saturday May 19, 2018 #
11 AM
Running warm up/down 10:47 1.95 km (5:31 / km)
ahr:131 max:161
Warm up, feeling sluggish and hungry, but found a beautiful swimming spot for after the run which motivated me :)
Running 11:52 3.03 km (3:55 / km)
ahr:168 max:175
Went down to Lachen track to do a 3k tt.
Set my watch to beep every 1:35 and 1:40 for lap times, though should have made it 1:30 and 1:35..
Happy with under 12 mins, 45 secs faster than the race i did in March, and about 15 secs faster than last August.
Started too fast as always, but the pace felt steady after the first few laps. I felt like I could keep it up ok, but there was no speed faster for the lasts laps.. obvious that my legs don't really have speed atm.. It wasn't too bad doing it alone though, I was happy with my push.
Set my watch to beep every 1:35 and 1:40 for lap times, though should have made it 1:30 and 1:35..
Happy with under 12 mins, 45 secs faster than the race i did in March, and about 15 secs faster than last August.
Started too fast as always, but the pace felt steady after the first few laps. I felt like I could keep it up ok, but there was no speed faster for the lasts laps.. obvious that my legs don't really have speed atm.. It wasn't too bad doing it alone though, I was happy with my push.
riding 15:00 [1] 5.51 km (2:43 / km) +80m 2:32 / km
ahr:123 max:125
Jog, swim and ride warm down ;)
10 PM
orienteering race 52:30 5.11 km (10:16 / km) +113m 9:15 / km
ahr:143 max:165
First time running Pfingststaffel, a really cool mixed relay (all ages) with two night legs followed by 5 legs the next morning with a chasing start from the night before. Great atmosphere with everyone camping there in Flims/Trin, even though it was a bit of a mud fest! I was really excited because I have't done night O in more than a year (?) and the map Bot Fiena Trin is super tricky and legendary (WOC middle 2003, made famous by Thierry).
Exciting watching the mass start in the dark and our first leg runner, Sandro a junior, came back 2nd from 70 teams so I got to go out into the dark forest in the front which was fun! Felt a bit messy/rushed but mostly managed to stumble on the controls ok :) Night O is so exciting and finding the controls is double satisfying!
Sadly I did my ankle really badly on the way from 5-6 jumping down a bank, the type of sprain where the pain doesn't just go away after a couple of mins.. Ripped through 2 strips of taping! After that I was just struggling along, only able to use my right leg for power (hence v sore right glute now!). It was quite unpleasant as the terrain was very rough and steep, and very disappointing. It seemed like everyone in the forest was catching and overtaking me - in hindsight I realized a lot of the people I saw were probably on the first leg still, because I somehow came in 5th!
I was supposed to run the last leg on Sunday, but running wasn't even remotely an option as I couldn't put weight on the ankle without sharp pain in the foot :( Still I think our team did really well to come 15th!
Have to come back to Flims some time to train, I just love the terrain here!
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Exciting watching the mass start in the dark and our first leg runner, Sandro a junior, came back 2nd from 70 teams so I got to go out into the dark forest in the front which was fun! Felt a bit messy/rushed but mostly managed to stumble on the controls ok :) Night O is so exciting and finding the controls is double satisfying!
Sadly I did my ankle really badly on the way from 5-6 jumping down a bank, the type of sprain where the pain doesn't just go away after a couple of mins.. Ripped through 2 strips of taping! After that I was just struggling along, only able to use my right leg for power (hence v sore right glute now!). It was quite unpleasant as the terrain was very rough and steep, and very disappointing. It seemed like everyone in the forest was catching and overtaking me - in hindsight I realized a lot of the people I saw were probably on the first leg still, because I somehow came in 5th!
I was supposed to run the last leg on Sunday, but running wasn't even remotely an option as I couldn't put weight on the ankle without sharp pain in the foot :( Still I think our team did really well to come 15th!
Have to come back to Flims some time to train, I just love the terrain here!
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
Friday May 18, 2018 #
8 PM
orienteering 1:05:00 [2]
slept:4.0
Etzel Control collecting. Map wo tracks made things more interesting!
Monday May 14, 2018 #
Note
(rest day)
Back to work and rainy old Zürich...Legs tired but not really sore.
Sunday May 13, 2018 #
orienteering 1:52:30 [4]
EOC Long final.
Epic long distance as expected. Spectacular area with the start waaay above the finish but still heaps of hills to be climbed!
Physically I didn't have much in the tank from the start. Whatever was up with my stomach left me feeling really weak, on top of not having done the training to be fit for a race like this. So I never really felt like I could push. I love it when you can really push a long race!
Apart from that I did really enjoy it! It was tough but beautiful terrain. Controls didn't seem technically that difficult, but I guess longs are more about route choice and physical. Happy with my routes (#2 left on the small track, #10 wide right), except apparently #16 was faster to the right. Only real error was exiting #18 thinking I was leaving #19, and although I corrected quickly, I lost the little pack I was with.
http://www.tulospalvelu.fi/gps/20180513_L_W/
http://obasen.orientering.se/winsplits/online/en/d...
Epic long distance as expected. Spectacular area with the start waaay above the finish but still heaps of hills to be climbed!
Physically I didn't have much in the tank from the start. Whatever was up with my stomach left me feeling really weak, on top of not having done the training to be fit for a race like this. So I never really felt like I could push. I love it when you can really push a long race!
Apart from that I did really enjoy it! It was tough but beautiful terrain. Controls didn't seem technically that difficult, but I guess longs are more about route choice and physical. Happy with my routes (#2 left on the small track, #10 wide right), except apparently #16 was faster to the right. Only real error was exiting #18 thinking I was leaving #19, and although I corrected quickly, I lost the little pack I was with.
http://www.tulospalvelu.fi/gps/20180513_L_W/
http://obasen.orientering.se/winsplits/online/en/d...
10 AM
Running warm up/down 10:00 [2]
Small warm up, v easy. Not feeling strong. Not at all nervous but a bit apprehensive.
Saturday May 12, 2018 #
orienteering race 43:13 [4]
EOC Relay, first leg.
This would have been a lot of fun if I hadn't been feeling so shite. Stomach had been feeling off since the day before and pushing up the first hill to #2 I got a horrible acidic stomach and my whole body went kind of weak, even going downhill I felt wobbly.
So I slowly dropped behind and gradually got overtaken which sucked.
Nav was ok except a little search at #16 which I approached rather distractedly. Terrain and course was fun but not very difficult.
Felt so bad about sending my team mates out on their own :(
We had wanted to change the team order to Aislinn first, but just missed the deadline which was a bummer.
27th/30, 8mins down
http://www.tulospalvelu.fi/gps/20180512_R_W1/
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
This would have been a lot of fun if I hadn't been feeling so shite. Stomach had been feeling off since the day before and pushing up the first hill to #2 I got a horrible acidic stomach and my whole body went kind of weak, even going downhill I felt wobbly.
So I slowly dropped behind and gradually got overtaken which sucked.
Nav was ok except a little search at #16 which I approached rather distractedly. Terrain and course was fun but not very difficult.
Felt so bad about sending my team mates out on their own :(
We had wanted to change the team order to Aislinn first, but just missed the deadline which was a bummer.
27th/30, 8mins down
http://www.tulospalvelu.fi/gps/20180512_R_W1/
https://www.o-l.ch/cgi-bin/results?type=rang&year=...
2 PM
Running warm up/down 10:00 [3]
Cramped warm up in the quarantine, very hot and felt weak.
Friday May 11, 2018 #
Note
Rest day, went to long model and enjoyed the beautiful views and birch trees. Felt very tired today and had an arvo nap even after 9 hours sleep!
Also stomach really sore like I had been punched.. then remembered that I had woken up in the middle of the night with really bad heart burn or similar so it must have been from that.
Also stomach really sore like I had been punched.. then remembered that I had woken up in the middle of the night with really bad heart burn or similar so it must have been from that.
stretch/yoga 10:00 [0]
Thursday May 10, 2018 #
8 AM
stretch/yoga 15:00 [0]
Morning stretch in the forest.
Running 10:00 [1]
5 PM
Running 20:00 [2]
Warm up/down
Super hot and sticky when the sun came out after a massive downpour.
Super hot and sticky when the sun came out after a massive downpour.
orienteering 19:26 [4]
EOC sprint relay
Lonely last leg, which was expected as we were a 3 girl team..
I was still excited about running and it was pretty fun. Started well figuring out the first legs fast. Then some massive climb (130m) and route choice up to some complex Ticino village controls, and route choice legs back down. Not so sure about my route choices and lost 30sec almost climbing a street too high on #4.
https://www.tulospalvelu.fi/gps/20180510_SR_4/?v=m...
Lonely last leg, which was expected as we were a 3 girl team..
I was still excited about running and it was pretty fun. Started well figuring out the first legs fast. Then some massive climb (130m) and route choice up to some complex Ticino village controls, and route choice legs back down. Not so sure about my route choices and lost 30sec almost climbing a street too high on #4.
https://www.tulospalvelu.fi/gps/20180510_SR_4/?v=m...
Wednesday May 9, 2018 #
10 AM
Running 10:00 [2]
Warm up for middle final. Had such a beautiful morning waiting for the start - it was like paradise in the forest, all sunny and drippy from the overnight thunderstorm, and I even saw an incredible black and yellow salamander!!!
I felt really happy and excited to race, and not really at all nervous.
I felt really happy and excited to race, and not really at all nervous.
orienteering race 43:26 [5]
EOC Middle Final.
I had a pretty good run :) I definitely exceeded my expectations given that I haven't trained enough, but a calm head and solid nav can be worth a lot I realised!
My one main mistake was very frustrating - I ran confidently into #2, a 4x4m depression, and just didn't see the control! I saw a couple of shallow depressions with no control and was just really confused! Almost 2 mins searching and I finally saw the control hiding in the dappled sunlight a few meters from where I had been the whole time aaagh... The depression it was in was a bit substandard.
After that my run was solid. I was caught around #6 by the Lithuanians who started 2mins before and after me - Ausrine is a stronger runner but I managed to keep ahead until the run through with good nav. In the second loop I tried to keep up by taking slightly better routes/short cuts, which worked to #11, but trying to short cut out of 14 and into 15 I lost a bit in green and finished a bit behind. Would have been nice to be a bit stronger on the hills to keep up or ahead.. But I felt fitter than at the Swiss selection middle a month ago.
The womens race was really exciting to spectate, although it was heartbreaking when Julia Gross was announced as mp after thinking she won..
I will upload my maps later but there was GPS:
http://www.tulospalvelu.fi/gps/20180509_MF_W/
http://obasen.orientering.se/winsplits/online/en/d...
I had a pretty good run :) I definitely exceeded my expectations given that I haven't trained enough, but a calm head and solid nav can be worth a lot I realised!
My one main mistake was very frustrating - I ran confidently into #2, a 4x4m depression, and just didn't see the control! I saw a couple of shallow depressions with no control and was just really confused! Almost 2 mins searching and I finally saw the control hiding in the dappled sunlight a few meters from where I had been the whole time aaagh... The depression it was in was a bit substandard.
After that my run was solid. I was caught around #6 by the Lithuanians who started 2mins before and after me - Ausrine is a stronger runner but I managed to keep ahead until the run through with good nav. In the second loop I tried to keep up by taking slightly better routes/short cuts, which worked to #11, but trying to short cut out of 14 and into 15 I lost a bit in green and finished a bit behind. Would have been nice to be a bit stronger on the hills to keep up or ahead.. But I felt fitter than at the Swiss selection middle a month ago.
The womens race was really exciting to spectate, although it was heartbreaking when Julia Gross was announced as mp after thinking she won..
I will upload my maps later but there was GPS:
http://www.tulospalvelu.fi/gps/20180509_MF_W/
http://obasen.orientering.se/winsplits/online/en/d...
stretch/yoga 15:00 [0]
Tuesday May 8, 2018 #
10 AM
Running warm up/down 15:00 [3]
Warm up for middle model.
orienteering 30:36 [4]
EOC Middle qualification, very lucky day to qualify by two seconds!
I was really furious at my self for stuffing the first control up badly - I was scared of dropping height and climbed way too much, all the way up to the second control, losing about 2.5 minutes. In hindsight was a bit more nervous than usual at the start.
My nav was very calm for the rest of the course, nailed al the slope controls and caught back up to Jo who had passed me. Really happy to take a different route to the 4 girls I was with towards the end, making up more than a minute on them.
http://obasen.orientering.se/winsplits/online/en/d...
I was really furious at my self for stuffing the first control up badly - I was scared of dropping height and climbed way too much, all the way up to the second control, losing about 2.5 minutes. In hindsight was a bit more nervous than usual at the start.
My nav was very calm for the rest of the course, nailed al the slope controls and caught back up to Jo who had passed me. Really happy to take a different route to the 4 girls I was with towards the end, making up more than a minute on them.
http://obasen.orientering.se/winsplits/online/en/d...
Running 10:00 [1]
Monday May 7, 2018 #
3 PM
Running 23:04 [0] 2.96 km (7:47 / km) +4m 7:44 / km
Jog in Val Varzasca with middle map.
Sunday May 6, 2018 #
10 AM
Running 12:00 [3]
Warm up for sprint - was worried about my right knee which was a bit twingy, but it came good.
Not really feeling at all nervous, probably because of low expectations.
Not really feeling at all nervous, probably because of low expectations.
orienteering 16:42 [5]
EOC Sprint qualification in Bellinzona, with the start spectacularly up the top of the castle!
I am a bit annoyed in hindsight at my attitude.. I was certain I wouldn't qualify, because of my lack of fast training and fact that I don't think I've done a sprint race in about a year. But actually qualifying would have been possible without my two smallish mistakes. (20ses falling on my bum whilst taking a steep short cut, and then freaking out that I had passed an uncrossable wall, and 20-30secs way overshooting the control after the spectator).
I navigated well through the tricky town bits..
http://obasen.orientering.se/winsplits/online/en/d...
I am a bit annoyed in hindsight at my attitude.. I was certain I wouldn't qualify, because of my lack of fast training and fact that I don't think I've done a sprint race in about a year. But actually qualifying would have been possible without my two smallish mistakes. (20ses falling on my bum whilst taking a steep short cut, and then freaking out that I had passed an uncrossable wall, and 20-30secs way overshooting the control after the spectator).
I navigated well through the tricky town bits..
http://obasen.orientering.se/winsplits/online/en/d...
Running 10:00 [1]
Saturday May 5, 2018 #
6 PM
Running 28:14 [0] 2.34 km (12:05 / km) +134m 9:23 / km
V slow jog in Avegno with Jas, with Bellinzona map. Right knee had a sudden twinge which didn't go away and concerned me..
Thursday May 3, 2018 #
6 PM
Running 7:49 1.27 km (6:10 / km) +27m 5:35 / km
ahr:134 max:148
orienteering 50:24 5.46 km (9:14 / km) +240m 7:34 / km
ahr:148 max:159
O training Irchel - focus on slope controls and always having a good attackpoint, which was very useful to practice consciously and gave me some more security.
Wednesday May 2, 2018 #
Note
(rest day)
legs a bit tired
out from 6:15 am to 10pm and was too tired to stretch in the evening, even though I really needed it.
out from 6:15 am to 10pm and was too tired to stretch in the evening, even though I really needed it.
Tuesday May 1, 2018 #
10 AM
Running 9:00 1.2 km (7:30 / km)
ahr:155 max:168
Warm up - walked the first 10 mins towards the start and then running. Legs felt less tired than expected.
orienteering 33:46 4.23 km (7:59 / km) +136m 6:53 / km
ahr:155 max:168
There was a little race in Italy today - Lombardy middle champs - just over the border from Switzerland in Brinzio and reasonably relevant for EOC. V happy with my run, I felt in racing form! I was much more aggressive physically and technically than recently, and just loved it :) Really cool map and course (I have to put some maps up sometime..)
Started a bit rushed and made a few poor micro route choices on the way to 1, and then a 1 min parallel mistake on #3 but otherwise pretty ok and felt like I was going fast enough and it was tricky enough to keep me focused.
Happy to only be 4mins behind Anastaysia from Russia and 2 behind CatT.
I think I might be on to something with my reverse taper week!
www.puntonord.net/wp-content/uploads/2018/05/class...
www.puntonord.net/wp-content/uploads/2018/05/Split...
Started a bit rushed and made a few poor micro route choices on the way to 1, and then a 1 min parallel mistake on #3 but otherwise pretty ok and felt like I was going fast enough and it was tricky enough to keep me focused.
Happy to only be 4mins behind Anastaysia from Russia and 2 behind CatT.
I think I might be on to something with my reverse taper week!
www.puntonord.net/wp-content/uploads/2018/05/class...
www.puntonord.net/wp-content/uploads/2018/05/Split...
Running 10:01 1.37 km (7:19 / km) +2m 7:16 / km
ahr:122 max:133
easy jog down
stretch/yoga 5:00 [3]