Training Log Archive: Lizzie

social run with Laure and Katie around the bridges.

good session. burnt off a bit of energy.

Birthday match against Olympic. Same story as usual. 3-0 down at half time. But for once we managed to stay positive and fight right to the end in the 2nd, so the later half was much much better. 4-1 at the end of the day. Got a bit battered around as usual.

Also, showed up early to fill in for Ressies as they only had 12. Sat on the bench the entire game even though some of them were dead on their feet. Bit annoyed, as I could have gone out to Awoonga for the orienteering instead.

Beautiful run out at Honeysuckle with Grace and Craney. Felt like altitude training after Finland.
Nice and warm in the sun for lunch afterwards. And Grace found Matt his 99th different type of bird to look at, so everyone was happy!

C • Interestingly, it was a Sat... 4

Does a plank competition at the football club trivia night count as training?

yes it does.

A lot of standing around as we learnt new plays for set pieces, so haven't bothered logging the full time. Somehow the ball always seems to find me at corners and free kicks too...so now I have a sore head. So long as it happens in a game too I won't mind though!

Finally got to do a bit of running in the last half hour when we played reserves.

Average as. The hamstring tweak that I picked up in the long qual at WOC and carried through the week has not settled down at all.

Back in the burra. It's cold.

straight back into football, with an easy first game back - against Belco complete with all of their W-league players. And with Holly out injured too :/

dear lord I swear the first half lasted forever! But over all, body came through fine fitness wise, and no cramping! Probably cos we were camped in our defensive half for 85% of the game!

Lasted 4 days post-WOC without training.

Last day in Helsinki and summer. It rained.

Back to canberra, winter, and a lot of uni work.

WOC relay

Was a toss up whether I ran first leg or last leg. Went with last with the hope that I could gain vital places at the end. Unfortunately poor Lara had about the worst run of her life on first leg, so I headed out with China right beside me and only a couple of countries within catching distance (barring epic mistakes).
Lost the Chinese girl at the start triangle - different split. Missed number 2, just looked the wrong way when I was in the circle (again!) 2.5minutes later, circle back, look left. there's the control!
Fairly clean the rest of the course, just slow. Surprised to be 11mins back on Minna - guess it's a bit harder to keep pushing when you know the race is finished already! :)
Happy to get around without any major blowouts. And got to run down the finish chute to chariots of fire -as the men's prize giving was going on!

Went back out to bury some demons from yesterday's race. Reran 1-7 and nailed 1-4 (plus Kate's first leg, and Lara's 2nd leg). A good lesson that things aren't nearly as complicated when you don't pressure yourself, and stick to the basics! Today's times would have seen me easily qualify. But. Could have, Would have, Should have, didn't. Next year.

aaaaaah. shit. blew it.

Took a safe route high and dropping into 1. Got the wrong spur right at the end, but found Hanny, who found the control. So a 30-45s miss, but happy enough. Then spiked my AP to 2, and read my way into it, but just missed the top of the reentrant and overshot into the next one. Nice parallel error. When the control wasn't there, I panicked. Not sure why. So went way high up the hill, stupid. relocated, went back to where I'd already been, and there was the control! Had left Hanny at my AP, when i was confident, so she was long long gone.
Slow to 3 but OK. Got there the same time as Tove, and took her route out to the track on the long leg. Let her go ahead as suspected she had a different split. Checked where I was on teh track and headed off, trying to read off features. And knew where I was. Got stuck in a marsh for a good 20s, which was scary. One leg into the thigh, the other mid calf, nothing to lever my way out with. Had to spread my weight to get out! Started to doubt myself on my stepping stones, and soon found myself stranded in noman's land. Vague, lots of little hills that could have been the one mapped knolll...so went to relocate of the long water course. Stopped short. Started up the hill to relocate off the track...and then saw Simone. Figured she was going to my control or one close by that I could relocate off, so followed her. Not proud of it, but felt it was necessary at that point!
Unfortunately, she then blew the control too! (blew in her scale, not mine!) Finally got it, set off with Simone to 5. Which she also messes up! What are the chances! I leave her there, just as she relocates correctly and I don't. So lose more time...
Finally get 5. Spike 6, 7 and 8. Very slow down the hill to 10.
And miss qual by 7mins.

A lot better than the long qual, as atleast everyone made similar mistakes today, if not quite as many as I did. But this miss left me feeling even more devastated than the long. The race I'd built towards for the last few months and I won't even have the chance to race it.

went out to the middle model.

WOC sprint qual.

Average run, but safe (eventually - took aaaages for any results to be shown in the athlete's zone! anyone at home will have known well before us!).
Entered one house too early on the first control, but quickly realised and suppressed the initial panic. Clean through the first bit from there, 4-5 with the temporary fences I only saw the one blocking my way half way there, so altered my route. Still fine.
Then lost myself in spectators going to 7 and found myself in the playground rather than the basketball court. lost 20+ seconds here. Clean for the rest of the course but my mistake left me nervous until the final results came through!

Sprint Final.

Really happy with my race in the town. Chose the wrong route choice on the long leg coming home. And missed the entrance to the stadium. 14th, a little disappointed, but the potential's still there to be on the podium when I get things right. So can't be too disappointed!

WOC long qual

absolute disaster. exited the track at the wrong point on the way to one - going off the vege boundary (i thought). overshot. hit #2. lost 2 mins.
long leg went fine, bit rough, but reasonably happy.
then misjudged the vego boundary to 4, ended up too low, lost 3-4 mins. didn't refocus well to 5. Again, fine to the circle on 6, but couldnt find the flag for the life of me! formline depression on a flat hilltop in low vis pines...4mins
7, slow but ok. caught by hanny at the control. kept with her to 8 but assumed she was a different split, and i confused the vegetation (!!!) and lost another 2mins. Bumbling to 9, over to 10 where i lost confidence in the circle, couldn't match the hill. bailed to the track, made 120% sure before heading back in. 2 mins.

then we hit the more open stuff, and I was fine to the finish!

Never had my confidence shattered so badly by a course. and hopefully never will again. just could not comprehend the map vs ground at all!

Event: WOC 2013 Vuokatti, Finland
 

sprint model. in between downpours.

practiced my sprint emiting whilst malcolm practiced his sport photographing. My punching must have been ok - took him 7 goes to get a half decent photo!

a yog around the long model.

Tested out crossing a marsh. It was wet.

Ate some blueberries.

Found a control or two.

Ready as I'm going to be for the week ahead!

Resting up. Model events the next two days, yet to decide just how much, if any, I'll do.

Bit of an update on the last week: http://lizzieingham.blogspot.com.au/2013/07/findin...

photos on the bookface

3 short sharp sprint intervals. good to get back in the sprint mind frame. Had to slow right down a couple of times to read uncrossable walls. managed to avoid getting run over by crazy finnish drivers.
Lucky we decided not to use the other end of the map - as Kajaani seemed to have a market day going on...memories of Annecy 2 years ago...

A short sprint course around another part of Kajaani. Lots of apartment blocks which looked the same, could be relevant for the sprint qual. Guess we'll see! Happy with route selection & execution.

Final long dist training. Cleanest, most open forest ever! 6min/km in training...somehow think the actual race will be a little tougher. Practiced a couple of long legs and keeping online.
lots of teams out in the forest today; swiss, japanese, spanish, south african, and a few aussies :) heard some gunshots, so maybe a couple fewer after that?!

C • Gunshots 2

3 short courses on middle terrain. Really cool stuff, need to use stepping stones and stay in contact, and don't stop or the flies get you :)

downhill course on vuokatti hill, map used for WC last year. >10min/kms for a downhill course...hmm!
tough terrain, but happy i'm reading the rocks and detail accurately. A miss on 4 where i dropped too low, otherwise clean.