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Training Log Archive: 970130

In the 31 days ending Aug 31, 2016:

activity # timemileskm+m
  Cycling7 10:58:21 131.92(12.0/h) 212.31(19.3/h) 3156
  Orienteering training9 10:31:29 37.07(17:02) 59.66(10:35) 794
  Running11 5:48:35 40.15(8:41) 64.61(5:24) 733
  Swimming3 3:04:00 3.98(46:16) 6.4(28:45)
  Running wu/cd12 2:46:27 16.63(10:01) 26.76(6:13) 349
  Orienteering race2 2:24:59 10.3(14:05) 16.57(8:45) 209
  Strength and Conditioning2 45:00
  Total31 36:18:51 240.04 386.31 5241

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Wednesday Aug 31, 2016 #

Strength and Conditioning 30:00 [3]

Standard 2x 15 minute circuit outside in the sunshine.

Running 34:37 [3] 6.44 km (5:23 / km) +72m 5:05 / km

Fairly easy round the estuary loop.

Tuesday Aug 30, 2016 #

Running wu/cd 32:06 [3] 5.48 km (5:51 / km) +105m 5:21 / km

Running up to Williamson's Park and back down again afterwards

Running 30:57 [3] 3.67 km (8:26 / km) +93m 7:29 / km

Hill loops in Fenham Carr, felt tough.
3x 6:00 [2:00] loops in the oak woods, up the steps and then the long gentle uphill to the meadow.
6x 0:20 [1:00] on the steepest part, pushing as hard as possible then jogging back down.

Monday Aug 29, 2016 #

Running 49:15 [3] 8.64 km (5:42 / km) +147m 5:15 / km

Easy run up past the leisure park and along the ridge, then back through Hala. Feeling physically really good after the weekend and resting Friday, so decided I didn't need a rest day.
Got a bit of a stitch near the end, but just tried to ignore it and run through.

Sunday Aug 28, 2016 #

Running wu/cd 10:01 [2] 1.4 km (7:09 / km) +14m 6:49 / km

Orienteering race 1:14:52 [3] 8.09 km (9:15 / km) +117m 8:38 / km

ROC Day 6. Didn't sleep very well before this, and it was raining, combined with first start to not feeling very positive at the beginning. Navigation good to first few, got caught by Emmi Jokela at 2, but despite taking different routes got to 3 not far behind. Not looking at my compass on the way to 5 and veered off at 90 degrees to where I wanted to go because the running was good there. Good route to 6, but then got stuck in the green around the control lost at least 8 minutes here. Okay though the last part of the course, played it very safe and not particularly fast.
Mistakes probably due to running too fast after being caught, and not looking at compass enough, probably could have been under the hour without them.

Note

Feeling really positive coming out of the week.
Compass usage definitely more consistent and my confidence in it is growing, night training was particularly good for this. Need to get a good headtorch for next year though.
Route choice through the terrain improved so much through the week, still need to do more terrain work i think to improve micro-route choice, but with good navigation not far behind the Scandinavians.
So exciting to train with Pippa in Cambridge next year!!

Saturday Aug 27, 2016 #

Running wu/cd 8:44 [2] 1.49 km (5:52 / km) +34m 5:16 / km

Orienteering race 1:10:07 [3] 8.48 km (8:16 / km) +92m 7:51 / km

ROC Day 5. Amazing, absolutely loved it. Only 8 controls and a monster leg to 2, but the terrain was so nice and really complex. Messed up a bit in the middle on the way to 2, but only a couple of minutes slower than the boys on a very similar leg so must have been a good route otherwise. A bit confused by the contours in the circle at 4, thought it was a crag on the side of a small hill, but turned out it was in a small re-entrant. Too far to the left on 6, and got dragged off line by some other people.
Only 9 minutes behead Emmi Jokela so really pleased. All day sunshine, followed by watching WOC relay, what a great afternoon.

Thursday Aug 25, 2016 #

10 AM

Orienteering training 2:18:15 [3] 13.73 km (10:04 / km) +159m 9:31 / km
shoes: Icebugs

Based at Vastra Langvattnet for the day.
Route choice exercise with Pippa, alternating whether we ran left or right.
Control pick round the lake, finding the controls pretty well, off bearing a couple of times.
Perpetual loop with girls, mark and alice. Left my compass at the start but didn't realise until halfway round! Good navigation though, although would have been a bit fast at that point if I'd been able to just take a bearing.
Clock relay with Paul and Pippa, apparently i put one on the wrong boulder, but we still won.
9 PM

Running wu/cd 18:25 [2] 2.57 km (7:10 / km) +45m 6:35 / km
shoes: Icebugs

Orienteering training 35:21 [3] 3.18 km (11:07 / km) +41m 10:27 / km
shoes: Icebugs

Night course planned by Joe, just me, Pippa, Paul and Joe running. Really nice terrain and bearings going so well, probably the best compass exercise I've ever done. Got a bit lost on the slope to 3, think this was due to stopping at an earlier boulder for 2. Headtorch died near the end, so much slower then with a small backup torch.

Wednesday Aug 24, 2016 #

12 PM

Running wu/cd 11:56 [2] 1.71 km (6:59 / km) +36m 6:19 / km

Orienteering training 38:30 [3] 3.44 km (11:12 / km) +76m 10:05 / km

JWOC 2008 Middle course. After trying and failing to do the course last year I wanted another attempt. Started off very slowly and Pippa caught 2 minutes on me at 3, but then I was cleaner and faster through the rest of the course, mostly picking good route choices I think. Made a bit of a mess of the finish going through some undergrowth, but happy.

Tuesday Aug 23, 2016 #

Orienteering training 45:35 [3] 6.12 km (7:27 / km) +72m 7:02 / km
shoes: Icebugs

Club training in the evening, quite easy with lots of path routes so definitely running much faster than for the rest of the week. A couple of places where i shouldn't have gone through the marshes, but generally navigating pretty well, and just managed to get ahead of Charlotte at the end (although she'd already caught about 5 minutes)
10 AM

Orienteering training 1:17:11 [3] 6.17 km (12:31 / km) +66m 11:52 / km
shoes: Icebugs

More exercises planned by Joe, long legs then part of the control pick. Legs feeling so tired after running last night, but definitely warmed up over the course. Getting into the terrain much more.

Monday Aug 22, 2016 #

10 AM

Orienteering training 51:46 [3] 3.85 km (13:27 / km) +52m 12:36 / km
shoes: Icebugs

Hanging controls in the steep rocky part, definitely got more into the map as i went along. Massive error on the way back, should have checked my compass rather than just running along the nice track through the terrain.

Orienteering training 40:11 [3] 3.0 km (13:24 / km) +49m 12:23 / km
shoes: Icebugs

Control pick exercise, terrain was so much more runnable so enjoyed this much more.
9 PM

Running wu/cd 1:13 [3] 1.22 km (1:00 / km) +7m 58 / km
shoes: Icebugs

Orienteering training 1:06:15 [3] 7.27 km (9:07 / km) +114m 8:27 / km
shoes: Icebugs

Night trains with the girls, stopping every third control where there were permanent markers. A bit scrappy, but once i'd worked out how safe routes needed to be it was definitely better.

Sunday Aug 21, 2016 #

10 AM

Running wu/cd 14:34 [2] 1.88 km (7:45 / km) +31m 7:09 / km
shoes: Icebugs

Orienteering training 1:30:13 [3] 7.85 km (11:30 / km) +95m 10:50 / km
shoes: Icebugs

Joe's exercises in the area just west of the hut. Going pretty slow to get used to the terrain, managed to stay ahead of Charlotte for most of the long legs exercise, then a control pick round the small lake, navigating pretty well.
4 PM

Orienteering training 48:12 [3] 5.05 km (9:33 / km) +70m 8:56 / km
shoes: Icebugs

Round the lake triangles with Pippa and Ella. Navigating pretty well.

Running wu/cd 6:22 [2] 0.75 km (8:29 / km)
shoes: Icebugs

Friday Aug 19, 2016 #

Swimming 1:00:00 [3] 2.2 km (27:16 / km)

400m warm up alternating breaststroke and crawl, then all crawl up to 1.8km, standard pyramid to keep count. Cool down 200m breaststroke then 200m of legs and arms only drills.

Thursday Aug 18, 2016 #

Cycling 1:15:19 [3] 24.17 km (19.3 kph) +325m

Over littledale.

Wednesday Aug 17, 2016 #

Running 40:00 [3] 7.5 km (5:20 / km)

Forgot to charge Garmin so not exactly sure of the time/distance but over burrow hill and to stodday.

Tuesday Aug 16, 2016 #

Cycling 2:00:37 [3] 37.47 km (18.6 kph) +381m

With Annie up Jubilee Tower and then across to Wallings, not really working hard.

Monday Aug 15, 2016 #

Running wu/cd 13:09 [3] 2.03 km (6:29 / km) +10m 6:19 / km

Running 20:30 [3] 4.82 km (4:15 / km) +12m 4:12 / km

Intervals at Crook O'Lune.
4:00 [1:30] 3:00 [1:30] 2x 2:00 [1:00] 3x 1:30 [0:45] 5x1:00 [0:30]
Feeling so good on the first interval, really going for it on the way back, actually faster on this one than the rest of the session. Probably too fast though, didn't really feel like I was pushing as hard for the rest because there wasn't that much recovery.

Sunday Aug 14, 2016 #

Cycling 2:07:24 [3] 41.18 km (19.4 kph) +709m

Over Jubilee Tower and up the Trough, then back through Abbeystead. Not feeling as fresh as last time I did this, but still going well.

Saturday Aug 13, 2016 #

Running wu/cd 23:51 [3] 4.09 km (5:50 / km) +40m 5:34 / km

Running 23:37 [3] 4.58 km (5:09 / km) +43m 4:56 / km

Lancaster parkrun. Running okay until the last loop, where i just died off. Managed to stick with Hannah F for most of the course, but she got away on the last loop. Definitely a mental block on the last hill, because I know that I could have run her time. Need to work on the psycological aspect of giving everything at the end rather than giving up.

Friday Aug 12, 2016 #

Swimming 1:02:00 [3] 2.2 km (28:11 / km)

Swimming at Lancaster Uni.
Same as tuesday. Swimming faster though, finished 2km in around 55 minutes, so did 200m of arms and legs only drills to finish.

Wednesday Aug 10, 2016 #

Running 35:31 [3] 6.71 km (5:18 / km) +78m 5:00 / km

Running in the rain across the fields through Aldercliffe and along the estuary path then back through Stodday and up the road. Definitely getting faster towards the end.

Tuesday Aug 9, 2016 #

Swimming 1:02:00 [3] 2.0 km (31:00 / km)

Swimming at Lancaster Uni.
400m alternating 100m crawl and breaststroke warm up.
1400m crawl, doing a pyramid to help keep count.
200m alternating 100m crawl and breaststroke.
Not particularly fast but trying to focus on good technique, particularly making 3 strokes between breaths.

Monday Aug 8, 2016 #

Strength and Conditioning 15:00 [3]

One 15 minute circuit rather than 3x5mins.

Running wu/cd 10:35 [3] 1.51 km (7:01 / km) +12m 6:44 / km

Running 25:11 [3] 4.47 km (5:38 / km) +175m 4:43 / km

Hill reps at Crook O'Lune.
5x 5:00 loops [2:00] in the memorial wood, getting to the top about 5 times, but I used to make the full loop 5 times so definitely lost some hill strength.

Sunday Aug 7, 2016 #

Cycling 2:09:06 [3] 39.06 km (18.2 kph) +689m

Two Hills loop over Littledale and Jubilee Tower. Thighs burning by the end.

Saturday Aug 6, 2016 #

Running wu/cd 15:31 [3] 2.63 km (5:54 / km) +15m 5:44 / km

Running 23:14 [3] 4.61 km (5:02 / km) +37m 4:51 / km

Lancaster parkrun. Not many people there this week so didn't find anyone to race round with, got overtaken by dad near the end so not particularly happy. Legs feeling tired before I started though so probably cycling yesterday still in the body. Proves that breakfast isn't the biggest factor in performance though.

Friday Aug 5, 2016 #

Cycling 1:58:40 [3] 41.17 km (20.8 kph) +705m

Cycling. Jubilee Tower, Trough, back through Abbeystead and over Procter Moss. Feeling pretty good and definitely getting stronger up the hills.

Thursday Aug 4, 2016 #

Running 42:47 [3] 7.44 km (5:45 / km) +76m 5:28 / km

Burrow Hill and then the hill to Stodday, back up the road.

Tuesday Aug 2, 2016 #

Cycling 1:11:59 [3] 24.02 km (20.0 kph) +347m

Cycling to Littledale. Gears wouldn't change so had to use the 2nd gear at the front all the way up, but surprising managed fine.

Monday Aug 1, 2016 #

Cycling 15:16 [3] 5.24 km (20.6 kph)

Running 22:56 [3] 5.73 km (4:00 / km)

Intervals on the riverbank.
8 x 2:52 variable rest based on Quentin's heartrate but probably around 1:30.
3rd and 6th reps a bit easier behind Nick, but otherwise felt like I was working hard.

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