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Training Log Archive: dstansfield

In the 31 days ending Mar 31, 2014:

	activity	#	time	miles		km		+m
	running	29	18:12:59	137.55	(7:57)	221.37	(4:56)	2798
	orienteering	9	9:05:58	45.6	(11:58)	73.39	(7:26)	1125	81c
	cycling	9	3:14:00	2.49		4.0
	strength and conditioning	9	48:00
	circuits	1	20:00
	pilates	1	20:00
	Total	47	32:00:57	185.64		298.76		3923	81c
averages - weight:68kg

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Monday Mar 31, 2014 #

cycling 30:00 [3]

To and from school

Note
(rest day)

strength and conditioning 5:00 [3]

Sunday Mar 30, 2014 #

3 PM

running 1:11:00 [3] 17.4 km (4:05 / km) +100m 3:58 / km

Still feeling pretty rough and dopey but had to get out. Felt really easy for about ten k until I had to turn around into a raging headwind:L long run distance wise but not really by time. First run (nearly) all on road for ages! Wearing in some new trainers which felt pretty good!

10 PM

strength and conditioning 5:00 [3]

Saturday Mar 29, 2014 #

running 1:05:00 [3] 12.0 km (5:25 / km) +150m 5:06 / km

Plod to start of dofe training and back. Feeling extremely tired. Out last night and little sleep

C • Tut tut tut 1

Friday Mar 28, 2014 #

6 PM

running 22:50 [4] 6.0 km (3:48 / km) +40m 3:41 / km

Normal route. Just ran how I felt, was planning on resting but I had some time so squeezed it in!

Thursday Mar 27, 2014 #

7 AM

running 19:00 [3] 4.0 km (4:45 / km) +30m 4:35 / km

Jog before breakfast with some strides. Missing central again tonight for a dofe meeting. This was far too hard:L

8 PM

running hills 4:42 [5] 1.17 km (4:00 / km) +120m 2:39 / km

8x the hill behind the mill with Clare Lizzie and Dad.

34, 35, 35, 35, 35, 35, 35, 37.

Didn't realise I was going to do an eighth until the very end so wasn't really prepared. Totally destroyed my quads:L

running 2:20 [4] 0.8 km (2:55 / km)

4 x 30 seconds after ten minutes of easy jogging. The last one went on a bit...

running 27:00 [2] 4.05 km (6:40 / km) +40m 6:21 / km

Warm up, warm down and jogging around

Wednesday Mar 26, 2014 #

cycling 28:00 [3]

Had to be in early so a cycle to and from school

5 PM

running 59:00 [3] 11.0 km (5:22 / km) +160m 5:00 / km

To the monument and back via the QV with a friend. Feeling pretty good

6 PM

strength and conditioning 5:00 [3]

Tuesday Mar 25, 2014 #

4 PM

running warm up/down 13:00 [3] 3.0 km (4:20 / km) +20m 4:12 / km

Run from school to the cycle path out to Doune

running intervals 24:10 [5] 6.26 km (3:52 / km) +10m 3:50 / km

10 x 500m. Ran them on a 2.5 minute cycle meaning rest was 55-60 seconds.
Times were:
88, 89, 90, 91, 93, 90, 94, 90, 95, 96.

Really starting to fall apart at the end:L also I think a number of the reps didn't pick up very quickly at the start as around 15 seconds into most of them it was reading four minutes per k. Really pleased I actually got through the session though! The recovery was a slow jog

running 27:30 [3] 5.7 km (4:49 / km) +50m 4:37 / km

Didn't realise the run home was so long...

10 PM

strength and conditioning 5:00 [3]

Monday Mar 24, 2014 #

running 51:15 [3] 11.6 km (4:25 / km) +170m 4:07 / km

Run up to the monument with friends. Feeling pretty tired but kept a good pace throughout. No long run as trying to get back to being reasonably fresh and getting some good sessions in:L

Sunday Mar 23, 2014 #

11 AM

orienteering 39:40 [4] 7.0 km (5:40 / km) +100m 5:17 / km

Beecraigs come and try it event. Easy navigation but not really moving very well. Tired in the legs and incredibly tight all the way up the back of my right one. Some stupid route choices and not much motivation to race. Enjoyed it though. Probably won't go for a long run tomorrow. Going to start putting in a reasonable amount of speedwork! I am slow at the moment:L

1 PM

running 20:00 [3] 3.12 km (6:25 / km) +100m 5:31 / km

Jog to the top of a small hill near the event while waiting for the family to finish:L a couple of quite tough climbs

4 PM

cycling 15:00 [2]

To the astro for some football

6 PM

cycling 10:00 [4]

A bit of a burn up on the way home to get back in time for dinner:L

Saturday Mar 22, 2014 #

9 AM

running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Warming up and down. On the warm down my hamstrings felt like they were going to snap!

running 17:23 [5] 5.0 km (3:29 / km) +75m 3:14 / km

Set off quite slowly and was about twenty metres behind after 500m. Slowly got to the front on the first long hill. Quite fast down the hill and at around 3km I had averaged 3.25 min/km. Then the brutal hill and the pace had dropped by ten seconds by the top:L pushed away from the guy behind me and won by ten seconds or so. Not so pleased with the time but was really feeling it from the start after Thursday.
Km 3 was 3.10 and km 4 was 4.10:L
Good times from everyone else also. Dad ran 1842 and Clare under 23.

Friday Mar 21, 2014 #

Note
(rest day)

Will probably run the parkrun tomorrow.

C • Which one? 15

Thursday Mar 20, 2014 #

7 PM

running 15:00 [2] 2.0 km (7:30 / km)

Warm up, some drills and some strides

running 10:00 [5] 3.6 km (2:47 / km)

Half an hour of shuttle runs in threes. Ended up being 35x100m road "strides". Really fast first session back with central after two months:o feeling alright but calves will probably be really tight tomorrow:L running around 15-16 seconds for each with some 14s towards the end.

running warm up/down 5:00 [2] 0.8 km (6:15 / km)

Warm down. Headed off pretty quickly

10 PM

strength and conditioning 5:00 [3]

Wednesday Mar 19, 2014 #

6 PM

running warm up/down 6:00 [3] 1.0 km (6:00 / km) +10m 5:43 / km

7 PM

orienteering 53:00 [3] 7.45 km (7:07 / km) +100m 6:40 / km
weight:68kg

Night o at barrwood. Pretty all over the place but really enjoyed it:L very close to a couple just not quite the right approach to the controls. Also confused by some of the extra stuff:L I will just need to deal with it next time! No warm down but didn't really need it after a v scrappy run and had to rush off:L

Tuesday Mar 18, 2014 #

4 PM

cycling 48:00 [3]

With a friend out to braco and back. Pretty tough and feeling tired. Decided a day off running was probably a good idea.

Monday Mar 17, 2014 #

4 PM

running 1:41:00 [3] 20.0 km (5:03 / km) +480m 4:31 / km

Long run with the normal people. A reasonable about of terrain and a lot of trail. Up past the inn and over the first small top before a little climb on the other side. A couple of rests after the tough climbs and deciding where to go next! Then straight down to pilates!

6 PM

circuits 20:00 [3]

2x 40 seconds! Extremely tough straight after running and a bit of work in the pilates section. Skipped a couple of leg exercises as they were burning:L Brutal day so easy tomorrow:L

pilates 20:00 [1]

Core feeling really tired after the run! A nice well called for stretch:L

7 PM

cycling 15:00 [1]

Managed to persuade dad to put on my disgusting shoes and run home as I was far too tired:L so just cycled along next to him on his bike as he ran!

Sunday Mar 16, 2014 #

Event: KFO CompassPoint Scottish O League 1

11 AM

running 12:00 [2] 2.0 km (6:00 / km)

Warming up and down

orienteering 57:50 [4] 9.6 km (6:01 / km) +70m 5:49 / km

First sol. Running pretty well considering yesterday although faded a bit towards end. Lost a bit of time at five being too far right but only real mistake. Never quite pushing at full speed being reasonably careful.
Looking at winsplits was losing large chunks of time on the terrain legs towards the end. Terrain fitness in general but I think I mentally have to focus on running fast as well, pushing when going through rubbish and not just getting through it. Any track leg and I was doing well though:L need to get in some grot:L this area seems to be getting a lot of abuse. I loved it

Saturday Mar 15, 2014 #

11 AM

orienteering 1:07:00 [3] 6.9 km (9:43 / km) +200m 8:29 / km

Corridors exercise at Sauchie. Reasonably good to start but a couple of distractions and large deviations later on:L really enjoyed it.

3 PM

orienteering 41:00 [4] 4.8 km (8:32 / km) +80m 7:53 / km

Middle course. Hit most of the controls well. A couple of major mistakes though. Will have to really focus tomorrow! Great course again and loved the area.

orienteering 23:00 [2] 2.1 km (10:57 / km) +20m 10:27 / km

Collecting

running 20:00 [3] 3.0 km (6:40 / km) +30m 6:21 / km

A lot of warming up and dwwm

Friday Mar 14, 2014 #

running 48:30 [3] 10.85 km (4:28 / km) +170m 4:09 / km

Up to the monument and back. Easy for the first couple of kilometres then picked it up. Feeling pretty good after a rest yesterday and could have moved a lot faster! Highest mileage ever for the past seven days:L

Thursday Mar 13, 2014 #

Note
(rest day)

Busy all evening with a debate. Some easy reps tomorrow before a good weekend of o ing

Wednesday Mar 12, 2014 #

5 PM

running 1:04:20 [2] 11.27 km (5:43 / km) +60m 5:34 / km

Ran around the back road with mum before going around the field alone for twenty five minutes or so. Bit longer than I thought. Also a quick toilet break before going out alone again

Tuesday Mar 11, 2014 #

4 PM

running 10:30 [2] 1.85 km (5:41 / km) +30m 5:15 / km

Warm up around the field

running 12:30 [4] 3.6 km (3:28 / km) +60m 3:12 / km

The efforts. A fartlek around the field

running 14:40 [2] 2.5 km (5:52 / km) +20m 5:38 / km

Recoveries and warm down

strength and conditioning 5:00 [3]

Monday Mar 10, 2014 #

5 PM

running long 1:54:00 [3] 21.5 km (5:18 / km) +400m 4:51 / km

Long one with friends. Up to the inn and then continued up the hill through some terrain. Went up to around 485m and then flew down:L great run and amazing weather and views! First time I have had my top off on a run in months.

strength and conditioning 5:00 [3]

Sunday Mar 9, 2014 #

Event: INTrepid Weekend - SoSOL6

11 AM

orienteering race 49:06 [4] 9.31 km (5:16 / km) +165m 4:51 / km

Brown at the first Sosol. Deans and Dechmont Law. 8.3km
Pretty clean run but legs had nothing in them at all. One mistake where I probably lost 45s or so mistaking an uncrossable fence for a track. Ran out to it before realising and turning round. Then one pretty dodgey route losing maybe 15-20 seconds. Other than that went well just some very tired legs. Can tell from the splits I was starting to flag pretty badly towards the end:L

running 20:00 [3] 3.0 km (6:40 / km) +20m 6:27 / km

Before and after

7 PM

cycling 20:00 [3]

In and out feeling even more tired than yesterday:L

strength and conditioning 8:00 [3]

Saturday Mar 8, 2014 #

3 PM

running warm up/down 10:00 [2] 2.0 km (5:00 / km) +5m 4:56 / km

running race 25:00 [5] 7.0 km (3:34 / km) +60m 3:25 / km

Scottish Schools Cross Countries. 5th in the S5/6 race. Not too pleased. In second for the first lap and pushing to try and catch first. This meant I had to take a lot of wind though. Then just gradually slipped before in the final lap I totally lost it and felt pretty sick and lightheaded:L
Same pace as the nationals for a course the same length but with absolutely no mud and fewer hills. Not too pleased

C • Nationals 7

9 PM

cycling 20:00 [3]

In and out of dunblane feeling tired

Thursday Mar 6, 2014 #

6 PM

running warm up/down 5:30 [2] 0.9 km (6:07 / km) +5m 5:57 / km

Warm up with Clare Lizzie and Dad. Nearly whole family turn out for some intervals.

running intervals 6:34 [4] 2.12 km (3:06 / km) +20m 2:58 / km

3x ~700m across the field with a long jog back recovery. Very short session tonight as racing on Saturday. Pretty muddy. Everyone else putting in a good shift:L
2.13, 2.12, 2.09

running 19:00 [2] 2.9 km (6:33 / km) +40m 6:08 / km

Five minute jog back recovery each time and a warm down. Feels nice to be fresh after a session...

10 PM

strength and conditioning 5:00 [3]

Managed to do around half the crunch things I used to be able to do and same with the press ups:L I keep on saying it but I think I should do something about it

Wednesday Mar 5, 2014 #

6 PM

running warm up/down 5:00 [2] 1.0 km (5:00 / km)

orienteering race 35:02 [5] 6.48 km (5:24 / km) +60m 5:10 / km
16c

Night O at Tulliallan. Got a tow from GG around the first nine but I made sure I was staying in reasonably contact. At nine he got away about 30m as I hadn't looked at the map turnover. Gradually got further away along the long track leg. Was alone for the next few with his light in the distance:L lost quite a bit of time on 13. Missed it by a very small amount and was looking on the wrong side of the spur. Felt like a couple of minutes but not sure. Track leg to the next one and was surprised to find Graham again. Dragged through the last couple of controls and well beaten to the finish... Really enjoyed it

orienteering warm up/down 17:20 [3] 2.75 km (6:18 / km) +30m 5:59 / km

Collecting some of the closer controls.

Tuesday Mar 4, 2014 #

3 PM

running 7:45 [5] 2.3 km (3:22 / km) +13m 3:17 / km

Forth Valley schools cross country. Muddy course. Feeling it in the legs from the weekend. Set off fast as per usual. Sat in second. Finished in second. Got beat by the guy who came third at the stirling schools. Probably just due to very tired legs from the weekend!
Estimated distance

running 10:00 [2] 2.0 km (5:00 / km)

Warning up and down

4 PM

running 15:10 [4] 3.37 km (4:30 / km) +50m 4:11 / km

Around the field after arriving home. Sprinted up a few hills and took the rest slowly. More tired at the end of there reps than I was this morning!

5 PM

cycling 8:00 [4] 4.0 km (2:00 / km)

Race for the train. Pretty knackered by the end of it

Monday Mar 3, 2014 #

5 PM

running 29:20 [2] 6.0 km (4:53 / km) +30m 4:46 / km

Normal back road loop. Taking it easy before Forth valley schools cross country tomorrow. Will only be an 8 minute race or so:L feeling tired unsurprisingly

Sunday Mar 2, 2014 #

11 AM

running race 26:30 [5] 4.71 km (5:38 / km) +160m 4:49 / km

Time trial around Great Tower. Very wet and marshy and unpleasant:L ran reasonably well but really could not motivate myself to push as hard as possible. Need to learn to! Still good session and very hard work.

running 7:30 [2] 1.5 km (5:00 / km)

12 PM

orienteering 33:00 [4] 4.5 km (7:20 / km)
15c

Orienteering intervals. A nice course and really cool running on a sprint spec map.

running warm up/down 6:00 [2] 1.0 km (6:00 / km) +20m 5:27 / km

Saturday Mar 1, 2014 #

11 AM

orienteering 2:10:00 [3] 12.5 km (10:24 / km) +300m 9:17 / km
50c

Orienteering. All the exercises. Really bad in the morning. Just trying to focus hit most of them. Loved the afternoon area and it was finished off with a really nice race pace 10 mins in the sun!

running warm up/down 30:00 [2] 4.5 km (6:40 / km) +50m 6:19 / km

A lot throughout the day

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