Training Log Archive: 007

travel up to Vuokatti for a week of training, followed by Jukola next weekend :)

feet/ankles

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/

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

knee etc

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

Twinged my L ankle again whilst warming up and also had ankle tape pains..

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.

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.

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.

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..

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

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.

Run from Jules and Fel's place to local sprint map. Felt good, getting a bit hot on the way back.

easy running drills

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.

10min legs/knee
5mins core