Training Log Archive: AliCIn the 7 days ending May 11, 2008:
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Sunday May 11, 2008 #
Running warm up/down 6:00 [1]
shoes: Walshes
Tiny bit of warming up. Mostly on the way to the start.
Orienteering race 1:06:48 [4] *** 6.5 km (10:17 / km) +215m 8:49 / km
19c shoes: Walshes
BOKTrot regional event at Brierly (Forest of Dean)
Not terribly pleased. Had major errors on two controls- to 6 I ended up in the big valley perpendicular and to 7 ended up across a stream I never should have crossed. Basic problem was not checking in with my compass enough!!!
Other than that, it was tough running- hot day, lots of hills, some nettles/briars towards the end, but was actually still fun and was very glad to be out there!
Ice cream afterwards rocked my world. And sleeping in the bus on the way back.
Not terribly pleased. Had major errors on two controls- to 6 I ended up in the big valley perpendicular and to 7 ended up across a stream I never should have crossed. Basic problem was not checking in with my compass enough!!!
Other than that, it was tough running- hot day, lots of hills, some nettles/briars towards the end, but was actually still fun and was very glad to be out there!
Ice cream afterwards rocked my world. And sleeping in the bus on the way back.
Saturday May 10, 2008 #
Running warm up/down 15:00 [1]
shoes: Green Trail Brooks
Putting out signs at the park entrance, a few minutes real warm up, gathering controls in afterwards.
Orienteering race 23:38 [4] *** 3.65 km (6:28 / km)
16c shoes: Green Trail Brooks
OUOC Cuppers in Headington Hill Park + Brookes Campus
Real good fun, and good sprint training! So great to have lots of people out there, and Ian's mapping of the Brookes bit was so worth it- much more interesting!
Caught out by a few things here and there (wall right after #9, smaller things elsewhere), but no major loss of map contact or anything.
Real good fun, and good sprint training! So great to have lots of people out there, and Ian's mapping of the Brookes bit was so worth it- much more interesting!
Caught out by a few things here and there (wall right after #9, smaller things elsewhere), but no major loss of map contact or anything.
Running warm up/down 17:00 [1]
shoes: Asics Nimbus
Over to the track, a few times around, and back.
Drills (Hurdling) 20:00 [1]
Hurdling Drills, all the ones Aaron showed me last time. Feel more comfortable, but I know it's so different going over hurdles when you're nice and fresh as opposed to when you've run for a mile very hard already...
No shoes- drills are barefoot!
No shoes- drills are barefoot!
Thursday May 8, 2008 #
Running warm up/down 15:00 [1]
shoes: Asics Nimbus
Warm up over to track and a few laps.
Drills (Hurdling) 15:00 [1]
So, went to the track at 7:30 am, and surprise, surprise, other people were there! You can tell its a week and a half before varsity!
So one of the 400 hurdlers went through hurdling drills with me, which was amazingly, amazingly helpful. Just so good to not only learn the drills, but get instant feedback on what I was doing right and wrong and suggestions for what to think about.
Looking up is probably the most major thing. It's so tempting to look at the hurdle because you don't want to hit it, but looking up keeps your momentum so much better.
So one of the 400 hurdlers went through hurdling drills with me, which was amazingly, amazingly helpful. Just so good to not only learn the drills, but get instant feedback on what I was doing right and wrong and suggestions for what to think about.
Looking up is probably the most major thing. It's so tempting to look at the hurdle because you don't want to hit it, but looking up keeps your momentum so much better.
Running intervals 7:00 [5]
shoes: XCspikes
2 x 400, 300, 200, uneven rests.
With hurdles and water jump. Focusing on looking up. Very helpful also to land with feet slightly offset in the water jump.
81, 62, 39
82, 60, 38
Hurdles got much harder at the ends of these, lactic acid sucks.
With hurdles and water jump. Focusing on looking up. Very helpful also to land with feet slightly offset in the water jump.
81, 62, 39
82, 60, 38
Hurdles got much harder at the ends of these, lactic acid sucks.
Running intervals 5:00 [5]
shoes: Nike Steeplechase
And back into the steeplechase spikes. Less problem with the calves this time.
1 x 400,300,200
3 x 150
83, 61, 40
Didn't time the 150s.
1 x 400,300,200
3 x 150
83, 61, 40
Didn't time the 150s.
Running warm up/down 15:00 [1]
shoes: Asics Nimbus
Lost one spike, looked for it a bit. No luck.
Wednesday May 7, 2008 #
Running (Recovery) 44:42 [1]
shoes: Asics Nimbus
Mellow, mellow recovery run. To South Parks, watched teammates do intervals (cool stuff that Ruth has us out there! will join in post athletics-varsity!) ran around a bit, hung out after intervals, then jog with Ian around to his, then to Tescos to buy food for dinner.
Legs tired, nothing particularly too tight.
Legs tired, nothing particularly too tight.
Tuesday May 6, 2008 #
Running warm up/down 17:00 [1]
shoes: Asics Nimbus
Warm up to track, around a bunch of times, some drills on the grass some strides. It was nice out today, so took my time. Sometimes I come to track sessions and just want to be done with it. Today was warm, lotsa people around, fun times.
Running intervals 9:00 [5]
shoes: XCspikes
3 x 800m with hurdles and waterjump, minus the hurdle on the straightaway
Did these with Marina, we alternated lead each lap. Very ample rest in between intervals. Times were:
2:57
2:56
3:01
Marina was leading the second half of the 3rd 800 and easing up a bit, but I didn't feel like pulling ahead and taking over, we'd agreed to switch after all.
Did these with Marina, we alternated lead each lap. Very ample rest in between intervals. Times were:
2:57
2:56
3:01
Marina was leading the second half of the 3rd 800 and easing up a bit, but I didn't feel like pulling ahead and taking over, we'd agreed to switch after all.
Running intervals 1:20 [5]
shoes: Nike Steeplechase
1 x 400m
Meant to be 3 x 400m, but my calf cramped up after only one lap in these spikes! I knew it was likely to happen from what people have told me about running in track spikes, so that's why I did the 800s in just the cross-country spikes.
They did feel good for the one lap though! The water drains right out of them from the water jump, and foot doesn't lose traction squidging around inside. Perfect- except for the excruciating calf pain...
Meant to be 3 x 400m, but my calf cramped up after only one lap in these spikes! I knew it was likely to happen from what people have told me about running in track spikes, so that's why I did the 800s in just the cross-country spikes.
They did feel good for the one lap though! The water drains right out of them from the water jump, and foot doesn't lose traction squidging around inside. Perfect- except for the excruciating calf pain...
Running warm up/down 22:00 [3]
shoes: Asics Nimbus
Warm down, some jogging between intervals. Actually did 2 x 200 m pick ups during the warm down. Calf felt ok once I was wearing trainers again.
Monday May 5, 2008 #
Running 45:10 [2]
shoes: Asics Nimbus
Good quality steady from home, through CC meadow, across Folly Bridge, down to Iffley Lock and then to club circuits!! Hamstrings tight from yesterday, calves seem fine though.
Strength (Circuits) 45:00 [1]
Outdoor circuits again! I took it a bit easy on my legs, skipped Rune's killer hamstring exercise too...