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Training Log Archive: Slowe

In the 31 days ending Oct 31, 2018:

activity # timemileskm+m
  Running 24 16:34:36 120.48(8:15) 193.9(5:08) 2710
  Strength and Conditioning 15 15:00:00
  Orienteering 7 5:44:21 26.84(12:50) 43.2(7:58) 968
  Spinning4 4:10:00
  Total29 41:28:57 147.33 237.1 3678

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Wednesday Oct 31, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 35:14 [3] 7.5 km (4:42 / km) +108m 4:23 / km

Easy-ish run got a bit too dark in the forest so had to hit the roads

Tuesday Oct 30, 2018 #

Running intervals 50:09 [3] 11.1 km (4:31 / km) +122m 4:17 / km

Shuoc intervals
4,3,2,1,2,3,4

No knee pain during just a dull ache after but the pain seems to have gone down

Monday Oct 29, 2018 #

Strength and Conditioning 1:00:00 [3]

Slight twinge on my right knee so taking it steady today

Spinning 1:15:00 [3]

Quite a hard spin session
10 min WU
3 x 5min (2 min recovery)
5 x 3 min (90s)
10 min WD

Sunday Oct 28, 2018 #

Running race 24:20 [3] 6.0 km (4:03 / km) +47m 3:54 / km

SY XC - started off a bit too fast then got stuck trying to get over a stile as lots of people just stopped which was silly. Didn’t get lost this time though which was good

Running warm up/down 20:00 [3] 4.0 km (5:00 / km)

Saturday Oct 27, 2018 #

Running 27:00 [3] 6.0 km (4:30 / km) +68m 4:16 / km

Just needed a run wasn’t aiming to run too fast but I struggle to pace myself when I’m running on my own

Friday Oct 26, 2018 #

Strength and Conditioning 1:00:00 [3]

Running warm up/down 20:00 [3] 3.9 km (5:08 / km)

Orienteering 16:26 [3] 2.8 km (5:52 / km)

Sprint training 1

Orienteering 12:36 [3] 2.0 km (6:18 / km)

Sprint training 2

Wednesday Oct 24, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 55:03 [3] 10.2 km (5:24 / km) +140m 5:03 / km

Easy porter with Katie and Joe

Orienteering 34:17 [3] 6.9 km (4:58 / km) +131m 4:32 / km

ALC -O

Tuesday Oct 23, 2018 #

Running 43:47 [3] 10.0 km (4:23 / km) +125m 4:07 / km

Shuoc intervals
10 minute tempo
90s 60s 30s x 3

Monday Oct 22, 2018 #

Spinning 1:00:00 [3]

Hallam tri spin class 16 x 2 (30)

Strength and Conditioning 1:00:00 [3]

Running 31:00 [3] 5.7 km (5:26 / km)

Easy run

Sunday Oct 21, 2018 #

Running warm up/down 22:00 [3] 2.3 km (9:34 / km)

Orienteering 33:08 [3] 5.5 km (6:01 / km) +139m 5:21 / km

CSC final - green course 1/127
Really easy course knew that I needed to avoid the grotty stuff so stuck to the paths and took easy route choices had a few little wobbles losing a minute or 2 just from getting stuck in grot or just trying to find a non existent earth wall.
Other then that pleased with my run and nice to see that running up hills has improved being back in Sheffield has probably helped on that front.

Saturday Oct 20, 2018 #

Orienteering 16:23 [3] 1.3 km (12:36 / km) +26m 11:27 / km

Clock relay

Orienteering 59:02 [3] 5.0 km (11:48 / km) +178m 10:01 / km

Long training

Orienteering 47:00 [3] 2.9 km (16:12 / km) +165m 12:37 / km

Bit of shadowing
12 AM

Running 26:23 [3] 4.0 km (6:36 / km) +124m 5:43 / km

Night run

Friday Oct 19, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 27:53 [3] 6.1 km (4:34 / km) +82m 4:17 / km

Easy run post S + C before heading up to the lakes

Wednesday Oct 17, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 45:59 [3] 10.1 km (4:33 / km) +123m 4:17 / km

Standard porter on my own tried to get a bit of speed on the way back

Tuesday Oct 16, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 1:01:05 [3] 12.6 km (4:51 / km) +191m 4:30 / km

Shuoc intervals 5,5,4,3,2,1 30s, 30s

Bit tired so didn’t over do it followed by a long warm down with Mary

Monday Oct 15, 2018 #

Spinning 55:00 [3]

Tri Spin session bit grim

Running 30:30 [3] 6.1 km (5:00 / km)

Easy run before spinning

Sunday Oct 14, 2018 #

Running race 21:09 [3] 5.1 km (4:09 / km) +79m 3:51 / km

South Yorkshire XC race 1 started off well but I didn’t know the course but knew it was 2 big 1 medium sized lap so when it got to the last lap I knew to stick with the 3 fast girls that were in front of me. however on the section that we were supposed to cut off the marshal Told us to carry on so got very confused and ended up running an extra 600m to get back to the same section and see loads of runners cutting it off. So was a bit annoyed but I’ll just take this as a bit of fun even though I hate XC but it was nice to see I have a bit of speed in my legs even if not much.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

WU

Running warm up/down 24:00 [3] 3.8 km (6:19 / km)

WD - warm down with Hallam girls followed by a warm down with Alice

Saturday Oct 13, 2018 #

Orienteering 42:19 [3] 7.7 km (5:30 / km) +218m 4:49 / km

Meersbrook Park Orienteering event - pretty shocking that I have forgotten how to read a map especially on an urban section I just went everywhere.

Running warm up/down 10:00 [3] 2.0 km (5:00 / km)

Friday Oct 12, 2018 #

Strength and Conditioning 1:00:00 [3]

Orienteering 48:17 [3] 4.1 km (11:47 / km) +111m 10:22 / km

Night O training at Loxley - awful area but lots of fun - forgotten how much i dislike night o

Thursday Oct 11, 2018 #

Strength and Conditioning (Pole fitness ) 1:00:00 [3]
(rest day)

Great fun

Wednesday Oct 10, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 1:05:13 [3] 12.7 km (5:08 / km) +359m 4:30 / km

Shuoc Social run - standard rivelin

Tuesday Oct 9, 2018 #

Running intervals 45:00 [3] 10.0 km (4:30 / km)

Shuoc Intervals - 10 minute tempo
6 x 2 minutes (1) included wu and wd

Monday Oct 8, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 20:00 [3] 4.0 km (5:00 / km) +100m 4:27 / km

Sunday Oct 7, 2018 #

Running 1:41:27 [3] 16.7 km (6:04 / km) +444m 5:22 / km

Sunday long run round rivelin with Grace,Katie, Joe and Felix

Saturday Oct 6, 2018 #

Running 44:19 [3] 7.0 km (6:20 / km) +246m 5:23 / km

Had to drive people to the Curbar fell race but thought it would be too long for me too run at the moment so instead went for a supportive run with Joe taking photos and cheering people on round the course.

Friday Oct 5, 2018 #

Strength and Conditioning 1:00:00 [3]

Orienteering 34:53 [3] 5.0 km (6:59 / km)

O training at redmires

Wednesday Oct 3, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 1:02:41 [3] 10.0 km (6:16 / km) +352m 5:20 / km

GIAG Trail run with SHUOC - helped on the medium course around Rivelin - good to see lots of new people :)

Tuesday Oct 2, 2018 #

Running intervals 44:24 [3] 10.0 km (4:26 / km)

Shuoc intervals 4,4,3,3,2,2,1,1

Monday Oct 1, 2018 #

Strength and Conditioning 1:00:00 [3]

Running 26:00 [3] 5.0 km (5:12 / km)

Spinning 1:00:00 [3]

Hallam triathlon spinning session absolutely dead

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