Training Log Archive: AliCIn the 31 days ending Oct 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||
| 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 Oct 31, 2007 #
Running (Recovery) 31:00 [1]
Ran around Headington Hill park, in flip-flops again (have to let my heel bones heal!), looked at a map of Bendigo in Australia. Still need to slow down to really read details, but maps make so much more sense than they used to!
Tuesday Oct 30, 2007 #
Running (Recovery) 30:00 [1]
Jog around Uni Parks, chat with runners after their session, than ran out to South Parks with Jess and home. All in flip-flops.
Monday Oct 29, 2007 #
Strength (Circuits) 25:00 [1]
OUOC Circuits. I had to avoid doing anything that involved using my quads, but everything else is a functional-level of sore, so that's good. Fun circuits session with a guest appearance of Ruth and recapping of the weekend- OMM, Blackwoods, and Birmingham from all involved! Too bad it now has to be indoors...
Sunday Oct 28, 2007 #
Orienteering race 5:33:12 [3] *** 26.1 km (12:46 / km) +1300m 10:13 / km
11c
Day 2 of the OMM.
And ran hard. I kept track on the map, but to be honest, SGB did nearly all of the navigating. Was better about drinking water and eating on regular intervals than the day before, which probably helped. It was even sunny and warm out for most of the day- was a bit too hot sometimes!
Most things just went better than Day 1, and we caught the other mixed pair by a few minutes, ending up 1st mixed team, and 14th overall. We also had the fastest last and second-to last splits out of **anybody** on our course- basically, SGB ran really, really hard and I followed. This is why I had an asthma attack at the finish line. I wouldn't have thought I could run that fast after over 5 hours of effort!
And ran hard. I kept track on the map, but to be honest, SGB did nearly all of the navigating. Was better about drinking water and eating on regular intervals than the day before, which probably helped. It was even sunny and warm out for most of the day- was a bit too hot sometimes!
Most things just went better than Day 1, and we caught the other mixed pair by a few minutes, ending up 1st mixed team, and 14th overall. We also had the fastest last and second-to last splits out of **anybody** on our course- basically, SGB ran really, really hard and I followed. This is why I had an asthma attack at the finish line. I wouldn't have thought I could run that fast after over 5 hours of effort!
Saturday Oct 27, 2007 #
Orienteering race 6:04:46 [3] *** 25.6 km (14:15 / km) +1984m 10:16 / km
12c
Day 1 of the OMM. Wowzer. This is a different beast!
We were running really well, until the fog/rain descended and we had major issues finding #10. My ankle started to be very unhappy on the way to #11 which didn't help either... But not bad result-wise and midway camp: 16th overall, 2nd mixed team by 5 minutes.
Legs kept on cramping up anytime I tried to move them for the first half-hour in the tent. Dehydtation? Lack of salts? Just pure exhaustion?
We were running really well, until the fog/rain descended and we had major issues finding #10. My ankle started to be very unhappy on the way to #11 which didn't help either... But not bad result-wise and midway camp: 16th overall, 2nd mixed team by 5 minutes.
Legs kept on cramping up anytime I tried to move them for the first half-hour in the tent. Dehydtation? Lack of salts? Just pure exhaustion?
Wednesday Oct 24, 2007 #
Running warm up/down 6:30 [2]
Warm up over to Port Meadow for Scott's Mini-League Event!
Orienteering 38:00 [3] ***
12c
Scott's Mini-League Course
Good training actually!! I did it without a compass, and without wearing glasses or contacts, so it was tough at times, and had to think about what to use on the map. Never found #2 actually, though I really must have been in the right place, behind a thicket on the other side of the path. Tried pace-counting to number 9, and either the scale was off, or Scott found the wrong depression, as it was only about 50 strides, when judging from last weeks training, the around 200m distance should have been 80 or so.
Actually, the best bit was the terrain running training. It was tough stuff to run through up on the Nature Reserve, good to try to keep going quickly through.
Super psyched for the OMM this weekend. Wahoo!
Good training actually!! I did it without a compass, and without wearing glasses or contacts, so it was tough at times, and had to think about what to use on the map. Never found #2 actually, though I really must have been in the right place, behind a thicket on the other side of the path. Tried pace-counting to number 9, and either the scale was off, or Scott found the wrong depression, as it was only about 50 strides, when judging from last weeks training, the around 200m distance should have been 80 or so.
Actually, the best bit was the terrain running training. It was tough stuff to run through up on the Nature Reserve, good to try to keep going quickly through.
Super psyched for the OMM this weekend. Wahoo!
C • OMM 2
Running warm up/down 8:00 [1]
Post-club lunch at Port Meadow run back to the lab. Slower than the way out for sure!
Tuesday Oct 23, 2007 #
Running warm up/down 29:00 [1]
Warm up, down and stuff between intervals.
Really hate that I have a seminar at 12:30 on Tuesdays, it'd be much more fun to run with the team for this!
Really hate that I have a seminar at 12:30 on Tuesdays, it'd be much more fun to run with the team for this!
Running intervals 21:00 [4]
5 x 1 min with declining rest- 60,45,30,15s
3 min rest
10 min race-pace
3 min rest
6 min race-pace
All was going well, trying to stay focused while doing them alone. Then, during the last interval, I ran *smack* into this little boy, named Will. He was running out from behind a bush, I was cruising doing my interval, and BLAM! I fell, he fell, but I think I was the more damaged, as he was wearing jeans and I scraped my knee all up. His mom was there to take care luckily. Came back to the departement with blood trailing down my leg- "what did you do during lunch break!?!"...
3 min rest
10 min race-pace
3 min rest
6 min race-pace
All was going well, trying to stay focused while doing them alone. Then, during the last interval, I ran *smack* into this little boy, named Will. He was running out from behind a bush, I was cruising doing my interval, and BLAM! I fell, he fell, but I think I was the more damaged, as he was wearing jeans and I scraped my knee all up. His mom was there to take care luckily. Came back to the departement with blood trailing down my leg- "what did you do during lunch break!?!"...
Monday Oct 22, 2007 #
Running 12:00 [2]
Ah! Over to circuits, just barely in time, then presto, home to eat, shower, and get to running meeting!
Strength 45:00 [1]
OUOC circuits- but tough on the legs today, not so much abs, as the grass was cold and wet. Alas, last outdoor cicuits til spring...
Sunday Oct 21, 2007 #
Orienteering race 1:06:09 [4] *** 8.37 km (7:54 / km) +230m 6:57 / km
24c
Brown Course at Puttenham Common. Ran without huge mistakes, but with a handful of little ones that added up. Miscounted reentrants on my way to 9, went compeletely the wrong direction out of another control, and twice just made wrong route choices, battling through the braken instead of paths!
Friday Oct 19, 2007 #
Orienteering 45:00 [1]
My first time ever organizing an orienteering event! As it should be, just a very, very little one, and to be honest, I just used maps from a previous summer series, tracing two of the loops out on paper as totally blank compass bearing-distange judgement exercises.
Put out controls, did one loop on the blank map and got totally confused as I have absolutely no distance judgement. Then worked on remedying that, running other sections of known distance. At that pace, I am around 40 strides to 100m, but that was definitely not the pace I usually orienteer at, so I'd guess a few less at full pace.
Put out controls, did one loop on the blank map and got totally confused as I have absolutely no distance judgement. Then worked on remedying that, running other sections of known distance. At that pace, I am around 40 strides to 100m, but that was definitely not the pace I usually orienteer at, so I'd guess a few less at full pace.
Thursday Oct 18, 2007 #
Running 35:00 [1]
OUOC club run- round Iffley lock, I stopped at the track of course.
Running intervals 14:00 [4]
Two sets of 4 x 500m at 5k pace with 100m roll-on in between 500s, 5 min rest in between sets. 500s took around 1:45 each.
Running warm up/down 15:00 [2]
Warm up/warm down/in between intervals.
Wednesday Oct 17, 2007 #
Running 33:00 [2]
Evening run around Headington Hill Park and South Parks. Pretty!
Strength (Core) 8:00 [1]
5 min abs, 2 min side thingys, 1 min back
Tuesday Oct 16, 2007 #
Running warm up/down 31:42 [2]
Run to the Nature Reserve from Lab. It's too bad I can't make it to the xc sessions on Tuesdays, but seminar at 12:30 was good.
Running intervals 16:00 [4]
My 4 x 4 min intervals with 2 min rest in between.
Didn't think I was going to do intervals, as my legs are still pretty wrecked from Sunday's race, but didn't actually feel that bad once I got going! Would be so much better to do intervals with people though!
Didn't think I was going to do intervals, as my legs are still pretty wrecked from Sunday's race, but didn't actually feel that bad once I got going! Would be so much better to do intervals with people though!
Monday Oct 15, 2007 #
Running 40:00 [1]
Around Iffley lock. The last bit was actually above Level 1, to get to circuits on time. I went with the really, really slow group of xc newbies. Good for recovering from yesterdays race!
Strength (Circuits) 45:00 [1]
OUOC Circuits! With lots of new people, good fun! Did get dark til the end, but not miserable as it wasn't cold *or* rainy. Must celebrate days like that!
Sunday Oct 14, 2007 #
Running warm up/down 20:00 [1]
Warm up for Shotover race. Felt pretty awful. My heart rate jumped as soon as I hit each hill, and wasn't comfortable to breathe...
Running race 18:50 [4]
RAF match at Shotover. Such a good course. So, despite feeling like crap during the warm-up, I had a good race, 10s back from Emily, 10 up on Jess. Cathy was in the lead by about 30s, but I think I could be closer on a better day!
Definitely good to race, and got the legs a little more used to hills!
Definitely good to race, and got the legs a little more used to hills!
Running warm up/down 20:00 [1]
Warm down with the girls after the race. Tired! I didn't want to run up the hills.... Stayed at my spot to marshall for the mens race afterwards.
Saturday Oct 13, 2007 #
Orienteering 40:59 [2] ***
Jogged around the Brill light-green course without a compass. First time ever trying to orienteer without a compass, and it worked, although got way confused on the first control- about 2 min extra! It's a good area to look at the contours on the map, and try to make sense of everything around you.
I also didn't see the crossing point of the uncrossable fence and so went around. Oops.
Lots of new people tried orienteering- good stuff!
I also didn't see the crossing point of the uncrossable fence and so went around. Oops.
Lots of new people tried orienteering- good stuff!
Thursday Oct 11, 2007 #
Running warm up/down 15:00 [1]
Warm up around south parks a bit. Some drills too.
Running tempo 24:00 [3]
2 x 12 min tempo
Felt ok, despite still having the sore throat. Wasn't so easy to breathe, but tempo pace doesn't require too much breathing...
Lovely day out, really enjoyed being out in the sun!!
Felt ok, despite still having the sore throat. Wasn't so easy to breathe, but tempo pace doesn't require too much breathing...
Lovely day out, really enjoyed being out in the sun!!
Running warm up/down 17:00 [1]
Warm down around South Parks and home!
Wednesday Oct 10, 2007 #
Running 20:00 [1]
Running around Uni Parks before/after orienteering.
Orienteering 25:00 [1]
Ian's "aiming-off" training. Good stuff, definitely made harder by all the stuff (like football games) in the way. Felt ok after the sore throat the past few days, but not super-energetic.
Sunday Oct 7, 2007 #
Running warm up/down 7:00 [1]
Very short warm up in the field at the race start- didn't have much time after going back to the van to put contacts in. Out of practice! -Been wearing glasses more!
Orienteering race 39:32 [4] **** 5.3 km (7:28 / km)
32c
Warwick Town Race- I got 2nd overall!!
The race went well, clearly, but still had mistakes here and there, just not huge ones, so that's cool!
More analysis when I have the map near a computer maybe.
The race went well, clearly, but still had mistakes here and there, just not huge ones, so that's cool!
More analysis when I have the map near a computer maybe.
Field Sports 30:00 [2]
Frisbee with astrophysicist!
Saturday Oct 6, 2007 #
Running warm up/down 35:00 [1]
Warm up around Headington Hill park, which is really quite nice, just too small to do intervals in. Warm down around South Parks and home.
Running hills 15:00 [4]
3 x my South Park Hills interval
Felt ok, not terribly focused.
Felt ok, not terribly focused.
Thursday Oct 4, 2007 #
Running warm up/down 35:00 [2]
Warm up and down- including to/from track and a few laps around it, and some drills. Chatted with a new cross-country fresher, and she's a steeplechaser and women's steeplechase is definitely a varsity event this year- so we plan to train steeplechase together.
Running intervals 12:00 [5]
4 x 800 m
2:40
2:41
2:42
2:44
Better than when I did them alone. A good effort, but it is just that, more effort, than running on the track was last spring. Last spring it just felt like floating. I felt awkward out there today. Cathy was 3-4 seconds up on all but the first, and Charlotte, the new girl was just behind me, so she'll be good to have around when facing Cambridge!
2:40
2:41
2:42
2:44
Better than when I did them alone. A good effort, but it is just that, more effort, than running on the track was last spring. Last spring it just felt like floating. I felt awkward out there today. Cathy was 3-4 seconds up on all but the first, and Charlotte, the new girl was just behind me, so she'll be good to have around when facing Cambridge!
Running 12:00 [1]
Active recovery between intervals- started an 800 every 6 minutes, with remainder being the recovery.
Wednesday Oct 3, 2007 #
Running (OUCCC Steady) 53:00 [3]
Fast-ish steady with boys and Cathy. Out to Port Meadow, around Nature reserve, back along canal, and around Christ church meadow to round it out. Felt ok, but a bit quick for a steady for me!
Tuesday Oct 2, 2007 #
Running 40:00 [1]
So, so, so annoyed at the world! Someone locked up my bike and I couldn't get at it, so I ran everywhere, becuase bolt cutters weren't available until the morning. Lots of running between home and St. Johns/work.
Monday Oct 1, 2007 #
Strength (Circuits) 45:00 [2]
Back to club circuits! In squash courts due to nastiness outside. Almost better from my cold, I think!