Training Log Archive: susanIn the 7 days ending May 2, 2014:
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Friday May 2, 2014 #
Strength & Conditioning (Pilates) 20:00 [1]
Lovely lovely. Feeling stronger already. Pilates is amazing stuff.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: Asics Nimbus 14s
Up & down again. Good to arrive early & be well fed & rested (even though it was a late start, 8pm almost)
Orienteering race (SprintO) 14:41 [5] 2.75 km (5:20 / km)
shoes: Asics Nimbus 14s
Irish Sprint Champs, NUI Maynooth, W21E 1.8km. 5th.
Short sprint course, flat out running, nice wee area, not overly technical but the courses were well planned and you had to keep your head switched on, good on the Quinn brothers for mapping & planning & getting the IOC weekend off to a hectic start.
Some minor hesitations but flowing well thru controls. Felt I didn't have the quads to run hard (odd feeling!). Drills on leg lift required. Interesting that several others had a stronger second half to the course (technically easier) while I stayed consistent vs the fastest - I think this shows a lack of 'second gear' in running speed.
1st Niamh 12:27
2nd Olivia 13:42
4th Alison 14:19
5th Me 14:41
6th Roz 14:59
Short sprint course, flat out running, nice wee area, not overly technical but the courses were well planned and you had to keep your head switched on, good on the Quinn brothers for mapping & planning & getting the IOC weekend off to a hectic start.
Some minor hesitations but flowing well thru controls. Felt I didn't have the quads to run hard (odd feeling!). Drills on leg lift required. Interesting that several others had a stronger second half to the course (technically easier) while I stayed consistent vs the fastest - I think this shows a lack of 'second gear' in running speed.
1st Niamh 12:27
2nd Olivia 13:42
4th Alison 14:19
5th Me 14:41
6th Roz 14:59
Thursday May 1, 2014 #
Strength & Conditioning (Pilates) 20:00 [1]
I'm still lovin' it :)
Wednesday Apr 30, 2014 #
Strength & Conditioning (Pilates) 20:00 [1]
Definitely liking this start to the day.
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Asics Nimbus 14s
Meanderings pre-training, including finding the 'off' switch from work. This is a new technique I am going to hone, to improve my outlook & lessen my general aura of grumpiness.
Orienteering (SprintO) 25:00 [5] 5.0 km (5:00 / km)
shoes: Asics Nimbus 14s
3 x sprintervals H2H with E, well ahead on 1, 30s ahead on 2, 20s behind on 3 but then I did visit the actual control site for #2, rather than merely the wall 5m above it.
Felt like I had no physical running form at all, disappointing, but not much I can do with 2 days to go. Lots of LITTLE PIPPA shouting in my head. Really good to get the sprint eye in ahead of Fri. Thanks Johny & Kat for planning the session.
Felt like I had no physical running form at all, disappointing, but not much I can do with 2 days to go. Lots of LITTLE PIPPA shouting in my head. Really good to get the sprint eye in ahead of Fri. Thanks Johny & Kat for planning the session.
Tuesday Apr 29, 2014 #
Strength & Conditioning (Pilates) 20:00 [1]
Oh come on legs! Still plenty aches & pains, meant to be sprintervals this evening, but will play it by ear. Don't fancy doing damage.
Beautiful start to the day with Pilates this morning. Should do this more often, most definitely.
Beautiful start to the day with Pilates this morning. Should do this more often, most definitely.
Note
No sprintervals. Stoopid work. Planning shorter session tomorrow to compensate.
Monday Apr 28, 2014 #
Aerobic CrossTraining (X Trainer) 5:15 [1]
Only had 15 minutes this morning due to sleepy headedness. Spent the other 10 mins stretching & rolling. Legs still in bits. And now my shoulders & upper back have joined the party c/o yoga yesterday. I think pilates is way more my thing.
Sunday Apr 27, 2014 #
Strength & Conditioning (Yoga) 1:15:00 [1]
A newish studio near us, with a teacher I know & like. Just as well - only student = one-to-one class. Very lovely & also very tough. "Relax into down dog" and after a few of those my entire body was shaking with unexpected effort. Here endeth today's exercise.
Saturday Apr 26, 2014 #
Event: Spring Cup 2
Running 12:37 [3] 1.41 km (8:57 / km)
shoes: Asics Nimbus 14s
'Jog' up to meet the planner. 'Up' = not good right now. He stepped out of the shrubbery as I struggled up the last few steps, highly amused, "So how are you after H&D then?". Well I think we both know the answer to that.
Running warm up/down 5:00 [1] 0.76 km (6:33 / km)
shoes: Inov8 Flyroc Jul13
Downhill to the start :)
Oh did the tempO too. I won! Yippee! Turns out it was the orienteering high point of my day. Figuratively, not literally. The literal high point came some time later, after much exertion.
Oh did the tempO too. I won! Yippee! Turns out it was the orienteering high point of my day. Figuratively, not literally. The literal high point came some time later, after much exertion.
Orienteering race 1:08:20 [3] 5.91 km (11:34 / km)
shoes: Inov8 Flyroc Jul13
Spring Cup 2 Belfast Castle Green Course 4.5km 230m.
Very very tired legs after the H&D, really had a tough time of it going uphill (and what a lot of uphill there was). The map is horrendously out of date. Apparently the controller was simultaneously checking sites & doing some emergency map repairs. He did the best he could and made the courses runnable, but the whole thing needs a re-draw. Navigation fine without being great, but it couldn't be great on that map
#1 higher than I was expecting -20s
#2 wrong exit route from #1 -20s
#3 & #4 very very very slow (no leg strength) along a rutted path & up a field. Should've gone onto the higher path for 3. Had to climb 2 gates for 4. Hit the controls fine.
#5 looped round the green stuff and came back. Very woolly map here -60s
#6 Ow ow ow ow ow ow ow ow ow. Thought I could get through the light green but it eventually became waist high gorse. My legs are in utter shreds. Probably dropped a good 4 minutes in here. Lots of swearing going on.
#7 & #8 all grand
#9 to finish were good & technical, using contours. Dropped maybe 3 mins overall here - bit of hesitating, bit of 'can't get through the grot to the control'. Beautiful into 12, with lots of comrades floundering on the hill above.
Turns out it was good that I'm not that quick. One of the earlier finishers found 3 nekked people in the woods near the finish. They'd found their clothes by the time I went past.....
Very very tired legs after the H&D, really had a tough time of it going uphill (and what a lot of uphill there was). The map is horrendously out of date. Apparently the controller was simultaneously checking sites & doing some emergency map repairs. He did the best he could and made the courses runnable, but the whole thing needs a re-draw. Navigation fine without being great, but it couldn't be great on that map
#1 higher than I was expecting -20s
#2 wrong exit route from #1 -20s
#3 & #4 very very very slow (no leg strength) along a rutted path & up a field. Should've gone onto the higher path for 3. Had to climb 2 gates for 4. Hit the controls fine.
#5 looped round the green stuff and came back. Very woolly map here -60s
#6 Ow ow ow ow ow ow ow ow ow. Thought I could get through the light green but it eventually became waist high gorse. My legs are in utter shreds. Probably dropped a good 4 minutes in here. Lots of swearing going on.
#7 & #8 all grand
#9 to finish were good & technical, using contours. Dropped maybe 3 mins overall here - bit of hesitating, bit of 'can't get through the grot to the control'. Beautiful into 12, with lots of comrades floundering on the hill above.
Turns out it was good that I'm not that quick. One of the earlier finishers found 3 nekked people in the woods near the finish. They'd found their clothes by the time I went past.....