Training Log Archive: LizzieIn the 31 days ending Jul 31, 2015:
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Friday Jul 31, 2015 #
12 PM
Running 43:00 [3] 7.5 km (5:44 / km)
Jog up in Culloden wood with Immy. Some drills and 6min of higher effort. Bit longer than ideal or expected, mainly cos we got a little disoriented...getting it out of the system ;)
6 PM
Orienteering race 13:59 [5] 3.6 km (3:53 / km)
WOC sprint qual.
Measured and clean race. Took the simpler route choices, especially at the start - running around larger paths, roads and grass patches rather than having to look for too many narrow paths between houses. Course opened out in the 2nd half which was a bit more painful.
Really happy to have a clean race and be right up there in the qual, building the confidence that little bit more for the next couple of days :)
Measured and clean race. Took the simpler route choices, especially at the start - running around larger paths, roads and grass patches rather than having to look for too many narrow paths between houses. Course opened out in the 2nd half which was a bit more painful.
Really happy to have a clean race and be right up there in the qual, building the confidence that little bit more for the next couple of days :)
Running warm up/down 25:00 [3]
Thursday Jul 30, 2015 #
3 PM
Running 20:00 [1]
Sprint model team cruise in Nairn.
Wednesday Jul 29, 2015 #
11 AM
Running warm up/down 20:00 [3]
Orienteering 6:47 [3]
Short course in Elgin. One final wrong alley for good luck!
Tuesday Jul 28, 2015 #
12 PM
Orienteering 20:00 [3]
Birthday map walk in the rain to look at some contours..
Vague vibes.
Vague vibes.
Orienteering 25:00 [3] 2.6 km (9:37 / km)
Techie trip on Loch of Boath
Monday Jul 27, 2015 #
10 AM
Running warm up/down 20:00 [3]
WU/WD around Dingwall. Hehe Dingwall.
Orienteering 11:10 [4] 2.9 km (3:51 / km)
3 x intervals.
6 PM
Running warm up/down 20:00 [3]
Orienteering 14:04 [4]
GBR fundraising sprint.
Really fun, had to keep thinking the whole way.
Really fun, had to keep thinking the whole way.
Sunday Jul 26, 2015 #
Running 33:00 [3] 6.3 km (5:14 / km)
Run with Matt and Tim around Loch ...something or another...
It had a castle on an island. Which we all agreed was a great defensive idea, but would be better if the island was bigger and more than a stone's throw from the shore.
Gold star for trying though.
It had a castle on an island. Which we all agreed was a great defensive idea, but would be better if the island was bigger and more than a stone's throw from the shore.
Gold star for trying though.
Saturday Jul 25, 2015 #
5 PM
Running 28:00 [3] 4.5 km (6:13 / km)
Half team jog with Matt, R3 and R4. Memorised the walk guide in the campground book. The highlight of the walk, the reservoir, was underwhelming. The forest next to it though, was nice.
Friday Jul 24, 2015 #
6 PM
Running 21:00 [3] 3.2 km (6:34 / km)
Orienteering 28:00 [3] 3.2 km (8:45 / km)
Middle course on the model map.
Thursday Jul 23, 2015 #
Note
(rest day)
Wednesday Jul 22, 2015 #
6 PM
Running warm up/down 47:30 [3] 7.8 km (6:05 / km)
WU/WD and rests
Running 18:30 [5] 5.03 km (3:41 / km)
1-2-3-2-1 x 2 along Lysløype
Got really excited that i ran super far on the 2nd 3min interval. Then realised I'd run 3:30min...oops. still a positive if it felt like 3min I guess!
Got really excited that i ran super far on the 2nd 3min interval. Then realised I'd run 3:30min...oops. still a positive if it felt like 3min I guess!
Tuesday Jul 21, 2015 #
5 PM
Orienteering 1:00:00 [3] 6.7 km (8:57 / km)
Out at Thuletjern with Helen. Focusing on compass work. Not too shabby. There were some pretty rough patches, but also so some damn good stretches. So I'll focus on the latter (which incidentally, came later in the training).
Watch died on the last bit, so extrapolating time and distance to the flattering side of realistic.
Watch died on the last bit, so extrapolating time and distance to the flattering side of realistic.
Monday Jul 20, 2015 #
6 PM
Running warm up/down 30:00 [3] 5.45 km (5:30 / km)
Went to do intervals at the track, but the footballers were training, along with a couple of athletics looking people. I was too scared to ask if I could share...so I fell back to plan 2 which was sprint intervals around town.
Orienteering 22:00 [4] 5.5 km (4:00 / km)
3 intervals. 2x~1.5km and 1 longer one to finish.
Sunday Jul 19, 2015 #
6 PM
Running 28:00 [2] 5.6 km (5:00 / km)
Easy jog after a restful day watching the tour and analysing maps. Bumped into Ida and Helen who'd just been on a waaaay shorter 24-26minute easy jog #incompatibletrainingprograms ;)
Saturday Jul 18, 2015 #
Note
(rest day)
Travelling back to halden.
Friday Jul 17, 2015 #
10 AM
Orienteering 17:30 [4] 4.15 km (4:13 / km)
Sprint training with the Czechs in Grantown on Spey. 2x 8-9min courses with 2-3 long legs through streets and 5-6 short legs in the more interesting bits. Felt pretty good, especially considering the last week and was happy to get some speed going with my legs.
Went well aside from losing 3.5min on the first control of the 2nd course, trying to find a yellow pathway that (I have now learnt) someone requisitioned into their backgarden! Gave up on finding it eventually and restarted the interval from the previous junction. Then was fine.
Went well aside from losing 3.5min on the first control of the 2nd course, trying to find a yellow pathway that (I have now learnt) someone requisitioned into their backgarden! Gave up on finding it eventually and restarted the interval from the previous junction. Then was fine.
Running warm up/down 18:00 [3] 3.0 km (6:00 / km)
4 PM
Running 46:00 [3] 7.5 km (6:08 / km)
Afternoon jog with Jess, her parents and Midge. Really beautiful trails, just seems like endless options for running and adventures out here!
Thursday Jul 16, 2015 #
11 AM
Orienteering 49:00 [3] 6.2 km (7:54 / km)
Middle course on Dulnain Wood (incl WU/WD). Thought I'd just do a light training today...but boy, that marsh! Very tough going after a bit of recent rain (would be worse now after more rain though), so cut out 2 controls and headed back to the nice woodland bit.
Was tired in the brain too, which showed on a few legs.
Was tired in the brain too, which showed on a few legs.
Wednesday Jul 15, 2015 #
11 AM
Orienteering warm up/down 8:00 [3] 1.4 km (5:43 / km)
Loch Vaa. Warm up along the road to the open area.
Orienteering 47:52 [3] 6.5 km (7:22 / km)
Beautiful day to be training on Loch Vaa. Absolutely loved it. Made a horrible mistake on #4 where I made a stunner of a parallel error. After that it all clicked into place and direction, contours and reading ahead all worked in sync for the first time in a wee while.
Orienteering 10:50 [3] 1.7 km (6:22 / km)
Toni convinced me to do some more controls through to the car. (didn't take much, or any, convincing.)
Was doubtful when I saw the level of bracken, but managed to avoid it.
Was doubtful when I saw the level of bracken, but managed to avoid it.
5 PM
Orienteering warm up/down 21:51 [3] 2.73 km (8:00 / km)
Revack Training, WU to the top of the map.
Orienteering 30:30 [3] 3.75 km (8:08 / km)
Middle course back down Raveck. Compass legs over vague hill sides and tops and some contouring and diagonal downhills. Was really feeling it and had to stop twice to refocus.
Tuesday Jul 14, 2015 #
11 AM
Running warm up/down 4:53 [3] 0.8 km (6:06 / km)
To start
Orienteering 49:20 [3] 7.05 km (7:00 / km)
Craig Leach.
Awesome open forest after Abriachan and the weekend's races! Nice to get the legs clicking over well. Ran the course as 4 4-5 control intervals. Reran one butterfly loop in the central, detailed section, as I went at it too fast and rough on the first try. Much better 2nd time round as I stayed in control, but still smooth.
Awesome open forest after Abriachan and the weekend's races! Nice to get the legs clicking over well. Ran the course as 4 4-5 control intervals. Reran one butterfly loop in the central, detailed section, as I went at it too fast and rough on the first try. Much better 2nd time round as I stayed in control, but still smooth.
Running 11:30 [3] 1.65 km (6:58 / km)
Back to the car from my finish. Planned it to be along the track, but so much wind-blown that I cut into the forest and did some more terrain as it was faster!
Monday Jul 13, 2015 #
11 AM
Orienteering 1:05:00 [3] 7.6 km (8:33 / km)
Abriachan, which was a wee bit tough after the last few days! Absolutely beautiful though :)
16min warm up to the top of the map. Then did a mixture of bearings across the tops and down onto slope control sites. And height estimation legs contouring or diagonal up/down. A lot of walking occurred.
Then had some control picking in the forest on the way down - but I struggled immensely to match the map to what I was seeing at all, so after 5mins wandering in a big circle I just bailed and jogged back to the car :)
16min warm up to the top of the map. Then did a mixture of bearings across the tops and down onto slope control sites. And height estimation legs contouring or diagonal up/down. A lot of walking occurred.
Then had some control picking in the forest on the way down - but I struggled immensely to match the map to what I was seeing at all, so after 5mins wandering in a big circle I just bailed and jogged back to the car :)
Sunday Jul 12, 2015 #
8 AM
Orienteering warm up/down 20:00 [3]
Orienteering race 14:53 [5]
GB Final Test Race Sprint in Elgin.
Really nice and fun sprint which I'm guessing was set with similarities to the sprint final in Forres. Shame I absolutely shanked the race, but ah well, didn't stop me enjoying it. Good start, mistake just before the map change (was in exactly the right place but let the map confuse me), which precipitated a very large mistake after the map change.
Here I navigated as if the 2nd triangle was at #6, rather than 60m down the road. You could say it was ambiguous on the map, but it's really entirely my fault, I'd even made note of the 60m marked on my descriptions as i stood on the start line. So dumb mistake - i went down 2 wrong alleys, losing well over 30s, and Elise caught me as I corrected at last.
Another missed alley and 20s loss at #11. Then smooth through to the finish.
Just need to get my head back into old-town/alleyway sprint orienteering :)
Oh, and fell on my arse while trying to do a u-turn out of the wrong alley after #6 = bruised bum (minor) and a broken compass (expensive) :(
Really nice and fun sprint which I'm guessing was set with similarities to the sprint final in Forres. Shame I absolutely shanked the race, but ah well, didn't stop me enjoying it. Good start, mistake just before the map change (was in exactly the right place but let the map confuse me), which precipitated a very large mistake after the map change.
Here I navigated as if the 2nd triangle was at #6, rather than 60m down the road. You could say it was ambiguous on the map, but it's really entirely my fault, I'd even made note of the 60m marked on my descriptions as i stood on the start line. So dumb mistake - i went down 2 wrong alleys, losing well over 30s, and Elise caught me as I corrected at last.
Another missed alley and 20s loss at #11. Then smooth through to the finish.
Just need to get my head back into old-town/alleyway sprint orienteering :)
Oh, and fell on my arse while trying to do a u-turn out of the wrong alley after #6 = bruised bum (minor) and a broken compass (expensive) :(
5 PM
Orienteering 40:20 [3] 5.1 km (7:55 / km)
cruise around middle training. Working on exit directions. First part in green shit that might as well have been town belt of wellington, but with ticks. So cut it short and headed for the nice beech forest instead. Which was a vast improvement :)
Saturday Jul 11, 2015 #
1 PM
Orienteering 1:27:00 [4] 10.0 km (8:42 / km)
Final GB Test race - Long.
Nice solid long race. Had some mistakes, had some weak periods, but felt strong toward the finish and nailed the technical bits from 9 onwards.
Nice solid long race. Had some mistakes, had some weak periods, but felt strong toward the finish and nailed the technical bits from 9 onwards.
Orienteering warm up/down 25:00 [3]
Friday Jul 10, 2015 #
5 PM
Running warm up/down 25:00 [3]
Orienteering race 37:30 [3]
Final GB test race, middle.
Took a while to get used to the mapping and terrain, so was scrappy through the first few. Stopped early on #2, and got my direction off on #4 and #6. Annika cruised through me, but I was expecting that so wasn't phased. Gained confidence as I went and was navigating much more smoothly towards the end. Happy enough with my performance, just settling into the terrain and getting some confidence back with my orienteering.
Took a while to get used to the mapping and terrain, so was scrappy through the first few. Stopped early on #2, and got my direction off on #4 and #6. Annika cruised through me, but I was expecting that so wasn't phased. Gained confidence as I went and was navigating much more smoothly towards the end. Happy enough with my performance, just settling into the terrain and getting some confidence back with my orienteering.
Thursday Jul 9, 2015 #
4 PM
Running 34:30 [3] 6.9 km (5:00 / km)
Jog from Pitlochry
Wednesday Jul 8, 2015 #
10 AM
Orienteering 41:00 [3] 6.1 km (6:43 / km)
Back in Scotland for a week or so of training.
Middle training to begin with. Started off pretty crap through vague/not-so-accurate vegetation changes, then tip-toed around with my ankle for a bit, then got more confident on it and into some good running flow (but not so much navigational flow). I'll take that for session 1 though! Also did not do a single faceplant. Winning.
In other news, rib is improving day by day and I can now sleep on my side again. Woot! With that and the couple of extra hours darkness here, I'm looking forward to improved quality sleep over the next 10 days! Which is good news for everybody actually.
Middle training to begin with. Started off pretty crap through vague/not-so-accurate vegetation changes, then tip-toed around with my ankle for a bit, then got more confident on it and into some good running flow (but not so much navigational flow). I'll take that for session 1 though! Also did not do a single faceplant. Winning.
In other news, rib is improving day by day and I can now sleep on my side again. Woot! With that and the couple of extra hours darkness here, I'm looking forward to improved quality sleep over the next 10 days! Which is good news for everybody actually.
Running warm up/down 10:00 [3] 1.6 km (6:15 / km)
5 PM
Orienteering warm up/down 11:00 [3] 2.0 km (5:30 / km)
Orienteering 37:00 [3] 6.0 km (6:10 / km)
2 relay intervals. 1 vs Hollie, 1 vs Fanni. Very different courses though, so didn't see them past the 2nd control. First one was pretty crap, I missed the memo that tracks etc were taken off the map, so got confused as on #1. But the 2nd interval was much better, helped by less rubbish on the ground near the controls
Tuesday Jul 7, 2015 #
1 PM
Running 40:07 [3] 8.06 km (4:59 / km)
Dropped Eva's car back then ran home via Venas tracks (managed to get off track at one stage too...? oops).
Absolutely nailed the rock-running today. Nice.
Absolutely nailed the rock-running today. Nice.
Monday Jul 6, 2015 #
5 PM
Running warm up/down 13:10 [3] 2.45 km (5:22 / km)
Jog down town to start of sprint intervals.
Orienteering 14:55 [3] 3.4 km (4:23 / km)
Intervals. Pulled the pin early.
6:10
3:16
2:06
3:23
6:10
3:16
2:06
3:23
Running warm up/down 21:00 [3] 2.6 km (8:05 / km)
Rests and WD
Sunday Jul 5, 2015 #
Note
(rest day)
Complete rest day. Boy that was tough, so restless! Especially after watching a certain race and result this morning :D
9 PM
Strength and Conditioning 4:00 [5]
Beach/Backyard volleyball intervals.
Off the scale intensity wise, so will just log it as a 5.
Was aiming for 5x4min intervals, but unfortunately I didn't eat enough icecream pre-training and hit a sugar low after one interval. Will have more icecream next time, and take reserves for between sets.
Happy with my technique even if the endurance wasn't there. Pulled off many lobs, and a couple of floats. Kept the ball in the field of play (backgarden) the full 4 mins, and absolutely nailed the volleyball version of game face.
Off the scale intensity wise, so will just log it as a 5.
Was aiming for 5x4min intervals, but unfortunately I didn't eat enough icecream pre-training and hit a sugar low after one interval. Will have more icecream next time, and take reserves for between sets.
Happy with my technique even if the endurance wasn't there. Pulled off many lobs, and a couple of floats. Kept the ball in the field of play (backgarden) the full 4 mins, and absolutely nailed the volleyball version of game face.
Saturday Jul 4, 2015 #
5 PM
Running 1:28:58 [3] 15.35 km (5:48 / km)
Cruisey long run out at Store Erte, complete with mid-run swim in Krusaetertjern (think i was allowed to swim in that one). Not much to report. I walked up a hill though - getting more Norwegian by the day ;)
Ooh and almost stepped on some sort of chick which was chilling in the middle of one of the single tracks. Twinkle toes for the win, but it was a close call. It would have got pretty squished, even with my midget feet...
Ooh and almost stepped on some sort of chick which was chilling in the middle of one of the single tracks. Twinkle toes for the win, but it was a close call. It would have got pretty squished, even with my midget feet...
Friday Jul 3, 2015 #
4 PM
Running warm up/down 52:00 [3] 9.25 km (5:37 / km)
WU/WD and rests
Intervals up the track to Hoias, mainly cos there's a tap there to make the post-interval collapse that much more comfortable.
Intervals up the track to Hoias, mainly cos there's a tap there to make the post-interval collapse that much more comfortable.
Running intervals 18:00 [5] 4.7 km (3:50 / km)
6x3min. Between 670 and 810 m each time, all uphill bar #2. Barely noticed my rib, painkillers seemed to do the trick ;)
Thursday Jul 2, 2015 #
11 AM
Orienteering 1:09:00 [3] 7.9 km (8:44 / km)
Back into terrain at Iddefjordfjella. Taking it gentle on rib, face and ankle. Stopped to tighten shoes after 10mins, stopped to loosen shoes after 20mins, then got into a good flow for 20mins, then dragged myself back to the car, yep.
Wednesday Jul 1, 2015 #
4 PM
Running warm up/down 48:00 [3] 7.8 km (6:09 / km)
Ints aat Rødsparken
WU/WD and rests
WU/WD and rests
Running 18:00 [5] 4.5 km (4:00 / km)
Intervals, no set target to begin with as didn't know how bruisey McRib would go. It felt shite all morning, but was ok once going. So 3 x big loops (~4min) and 3x2mins. it's been a fair while since my last intervals, and def. felt it.