Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: susan

In the 7 days ending Oct 25, 2015:

activity # timemileskm+m
  Running4 3:34:26 21.04(10:12) 33.86(6:20) 6
  Strength & Conditioning1 55:00
  Total5 4:29:26 21.04 33.86 6

«»
1:11
0:00
» now
MoTuWeThFrSaSu

Sunday Oct 25, 2015 #

Note
(rest day)

EP study done, phew. Really odd sensation to lie there & feel your heart going crackerjack as they pump drugs through it.
Anyway SVT refused to perform despite their best efforts, so I think it's a case of "as you were" until there is any untoward progression.
NHS has free wifi, they take it as a personal insult if you refuse the free food, they give you drugs to make you sleepy and they encourage you to lie flat for long periods of time. I've had worse mornings.

Saturday Oct 24, 2015 #

Event: Junior Home Internationals / NI Championships
 

Running 26:48 [3] 5.1 km (5:15 / km)
shoes: Asics Nimbus16 pink

Ecos parkrun en route to NIOC. Start was delayed while they tried to find 5k that wasn't underwater. Apart from a small lake that we splashed through twice, they succeeded.
Should have been running slower but this felt easy this morning. Think my legs are starting to work again. No HRM but breathing was well under control. Surprising and pleasing.

Running race 45:00 intensity: (25:00 @3) + (20:00 @4) 6.5 km (6:55 / km)
shoes: Salomon Speedcross

NIOC W35 Magilligan 5.7k. The terrain used was the western end of the map, which is packed with line features and small dunes only. I could have been a whole lot more aggressive with my O technique as the controls were pretty visible. Nice to take it not-too seriously though eg helping a small child climb over a large barbed-wire fence, and having a chat with the collection of cows on the path before deciding it was best to go round them.

Course 4 - Splits

Thursday Oct 22, 2015 #

Running warm up/down (Track) 5:00 [2] 0.8 km (6:15 / km)
shoes: Asics Nimbus lumo yellow

2 laps, no time for drills, but pleased to make it there.

Running intervals (Track) 21:00 [5] 5.4 km (3:53 / km)
shoes: Asics Nimbus lumo yellow

Garmin battery flat as a pancake.
The longest session in the world. 1 x 1000m 2 x 700m 3 x 500m 4 x 300m off full complete long recovery. Not really sure of times except the 300s which were something like 63 65 60 and despite busting a gut we didn't get a time for the last one.
Good session. Suzie was ahead of me but I think we were both doing well. I had to pace the 1000m and it's probably a good thing there were no times to call me out on ropey pacing.

Running warm up/down (Track) 10:00 [2] 1.6 km (6:15 / km)
shoes: Asics Nimbus lumo yellow

4 laps cooldown. Didn't get stretched after as I was already super-late for dinner

Wednesday Oct 21, 2015 #

Note

Been called in on Sunday morning (?!) for EP study +/- ablation. Scared. No IOC middle for me. And all I had to do was finish the course to get my hands on the coveted W35 trophy (note - unlikely to be an actual trophy).

Running warm up/down 5:00 [2] 0.8 km (6:15 / km)
shoes: Salomon Speedcross

Jog to the start of the hill

Running hills (Grass) 6:20 [4] 0.9 km (7:02 / km)
shoes: Salomon Speedcross

6 x Malone hill reps with Olivia. From the mown grass up to the second tree. Tough but achievable. Around 63 each time.

Running 30:00 [2] 3.0 km (10:00 / km)
shoes: Salomon Speedcross

Cool down plus then O training though it was pacing on a trail rather than anything more adventurous. Good fun.

Tuesday Oct 20, 2015 #

Strength & Conditioning (Gym workout) 15:00 [1]

Back to the gym in the dark - felt like it was the middle of the night when I left the house.
Anyway posterior chain mosty - 2 sets of: band crab walks, Russian deadlifts, raised single leg squat thrusts, slow step-ups (high step). Then some other gym-ness - 10 x box jumps, 20 x tricep dips, 10 x side-to-side lunges over step. Got to make the most of that step while no-one else is on it :)
Foam rolled calves after.

Strength & Conditioning (Pilates) 40:00 [1]

Well the squatty potty was brought out for show & tell this evening

Monday Oct 19, 2015 #

6 PM

Running warm up/down (Track) 7:11 intensity: (2:01 @1) + (5:10 @2) 1.18 km (6:04 / km) +1m 6:03 / km
ahr:130 max:135 shoes: Asics Nimbus lumo yellow

3 warm-up laps, followed by a middling amount of drills (no hurdles). NIce night, dry & still, not too cold.

Running intervals (Track) 47:56 intensity: (16:50 @1) + (3:49 @2) + (3:51 @3) + (8:40 @4) + (14:46 @5) 6.96 km (6:53 / km) +3m 6:52 / km
ahr:144 max:174 shoes: Asics Nimbus lumo yellow

Back to session #1 again, 1 2 3 x 4 = 24 minutes. Didn't feel like I had much power - REALLY need to get some strength work going. Oddly some glute power kicked in on the penultimate rep, don't know how though. Behind the usual girls by ~2-5 metres except for the final set where I stuck to them as hard as I could, a combination (I think) of them slowing a little and me speeding up a little.
Also - some very generous recoveries in here due to strung-out groups of youngsters doing laps.
Times similar to last time though at 95-97s I wasn't hitting the highs of 93s that I did previously.

Running warm up/down (Track) 10:11 intensity: (50 @1) + (3:16 @2) + (6:05 @3) 1.62 km (6:18 / km) +2m 6:16 / km
ahr:142 max:149 shoes: Asics Nimbus lumo yellow

4 laps followed by full stretch

« Earlier | Later »