Training Log Archive: KathrynBIn the 28 days ending Feb 28, 2017:
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Tuesday Feb 28, 2017 #
Running 11:03 [2] 2.08 km (5:19 / km) +13m 5:10 / km
shoes: Gel Asics Cumulus 17
Testing out the ankle deciding whether to run xc tomorrow. Just down to Andie's new house.
Tiny bit sore round the back, but nothing much. Think I'll run tomorrow but stop if it gets any worse, then carry on cycling for the rest of the week
Tiny bit sore round the back, but nothing much. Think I'll run tomorrow but stop if it gets any worse, then carry on cycling for the rest of the week
Other 6:00 [0]
Same as yesterday
Monday Feb 27, 2017 #
Other 6:00 [0]
Some exercises Meg sent me. All involving standing on one leg. Pretty wobbly
Gym 50:00 [1]
Usual. Good to be back, and no ankle pain :))
Sunday Feb 26, 2017 #
Cycling 50:16 18.37 km (2:44 / km) +91m 2:40 / km
ahr:127 max:176
On the Road Bike out round Jim's Loop
Warm-up to where the loop splits, then 5x1min[1min] out to Ian's crossroad, easy along the back straight bit, then 5x1min[1min] back which took me almost exactly back to where the loop joins again.
Warm-down back home
Idk what was wrong with my HRM....
Warm-up to where the loop splits, then 5x1min[1min] out to Ian's crossroad, easy along the back straight bit, then 5x1min[1min] back which took me almost exactly back to where the loop joins again.
Warm-down back home
Idk what was wrong with my HRM....
Other 8:00 [0]
Same as yesterday. Watching the Rubgy
Saturday Feb 25, 2017 #
Other 8:00 [0]
(injured)
So my ankle is still some wonderful colours, but swelling and pain has gone down quite a bit. Only sore now after I've been standing or walking for a while.
Got a physio appointment on the 6th, but for now I've got a pact on with Rona where if we both do at least 5 mins of ankle rehab a day (logged as 0 on here) we get an Easter egg at the JK
So.... some theraband exercises then standing on one leg
Got a physio appointment on the 6th, but for now I've got a pact on with Rona where if we both do at least 5 mins of ankle rehab a day (logged as 0 on here) we get an Easter egg at the JK
So.... some theraband exercises then standing on one leg
Thursday Feb 23, 2017 #
Cycling 21:00 [4] 9.5 km (2:13 / km) +37m 2:10 / km
Went for an effort around the Dyke 10km loop on the Road bike (didn't quite start properly at the start hence the shorter distance)
Find it hard to get the HR up on a bike, but legs wise pushed it quite well
(Seat was a bit low)
Find it hard to get the HR up on a bike, but legs wise pushed it quite well
(Seat was a bit low)
Wednesday Feb 22, 2017 #
Cycling 1:11:58 [2] 21.6 km (3:20 / km) +91m 3:16 / km
On MTB in Culbin with Mum
Out on the road to Binsness, then into the woods - Shallowhead - Wellhill - Clodymoss - Home
50% with lights in darkness
Out on the road to Binsness, then into the woods - Shallowhead - Wellhill - Clodymoss - Home
50% with lights in darkness
Monday Feb 20, 2017 #
Cycling 1:00:00 [1]
On MTB, in Darnaway
Saturday Feb 18, 2017 #
Running 10:00 [1] 1.5 km (6:40 / km)
shoes: X-talon 212 Green/black
WU. Feeling good
Orienteering 29:51 [2] 2.25 km (13:16 / km)
(injured) shoes: X-talon 212 Green/black
Went over my ankle at number 2. Absolutely gutted and annoyed. Had been psyching myself up for this all day and really wanted to go for it.
Walked to 4 before trying to run on a track and decided it was too bad and didn't want to do it more damage by pushing on, so walked back
Really really need to sort this out properly as it's happening too often.
Slight positive was I was doing well up to then (winning the girls) which on the other hand makes it even more frustrating
Walked to 4 before trying to run on a track and decided it was too bad and didn't want to do it more damage by pushing on, so walked back
Really really need to sort this out properly as it's happening too often.
Slight positive was I was doing well up to then (winning the girls) which on the other hand makes it even more frustrating
Thursday Feb 16, 2017 #
7 AM
Swimming 1:00:00 [1]
School Swimming
12 minute warm up
10x100m fc varying drills/fast/progression etc
Be kick drills
Warm down
12 minute warm up
10x100m fc varying drills/fast/progression etc
Be kick drills
Warm down
9 AM
Running 44:00 [4] 5.72 km (7:42 / km) +81m 7:11 / km
shoes: Yellow Inov8 X-talons 212
Moravian hill intervals.
Warm up - from school up to the grandparents, down to the pavilion at Grant Park, then to the bottom of hunnysuckle
4xhoneysuckle intervals paired with Lil. All between 2:30-2:35
Cool down back to school
Warm up - from school up to the grandparents, down to the pavilion at Grant Park, then to the bottom of hunnysuckle
4xhoneysuckle intervals paired with Lil. All between 2:30-2:35
Cool down back to school
Wednesday Feb 15, 2017 #
Orienteering 23:55 [3] 4.05 km (5:54 / km)
shoes: Yellow Inov8 X-talons 212
Moravian Night Sprint Training - Findhorn
First half in the town/caravan park, then second half in the dunes.
Eventually I've thrown my other headtorch in the bin, so was trying a new one tonight. I was quite impressed, but it was quite a long narrow beam with no way of changing focus. This was good for the dunes, but I'm not sure about in the woods. We'll see.
Fairly good navigation throughout, a couple of small routechoice errors (60/40 sort of thing) and some hesitations. Feeling fairly good
First half in the town/caravan park, then second half in the dunes.
Eventually I've thrown my other headtorch in the bin, so was trying a new one tonight. I was quite impressed, but it was quite a long narrow beam with no way of changing focus. This was good for the dunes, but I'm not sure about in the woods. We'll see.
Fairly good navigation throughout, a couple of small routechoice errors (60/40 sort of thing) and some hesitations. Feeling fairly good
Tuesday Feb 14, 2017 #
Running 37:21 [5] 7.1 km (5:16 / km) +141m 4:47 / km
shoes: Yellow Inov8 X-talons 212
Harriers Intervals
Warm up with Anna and Kirstie
30 minute fartlek session. Felt pretty good for the first 23ish minutes, but then started to feel a bit sluggish. No one to run with the whole session which made things a bit harder. Got it done anyway
Cool down with a few ladies
Warm up with Anna and Kirstie
30 minute fartlek session. Felt pretty good for the first 23ish minutes, but then started to feel a bit sluggish. No one to run with the whole session which made things a bit harder. Got it done anyway
Cool down with a few ladies
Monday Feb 13, 2017 #
Note
Was planning on going into Culbin today with Finlay, but he's injured from skiing, and time seems to have have got the better of me...
Going to take an easy week this week before the weekend
Going to take an easy week this week before the weekend
Gym 50:00 [1]
More people = more exercises = more tough
Saturday Feb 11, 2017 #
Running 9:41 [1] 1.62 km (5:59 / km)
shoes: Yellow Inov8 X-talons 212
WU
Never too late for a reckie of part of the course? Would have liked to do a bit more
Never too late for a reckie of part of the course? Would have liked to do a bit more
Running 36:10 [5] 6.6 km (5:29 / km) +190m 4:47 / km
shoes: Yellow Inov8 X-talons 212
Forres XC
Actually my first time running a Forres XC... I've always either been away or I'll in the past, so I was quite looking forward to this. New course which is super hilly, with some really steep sections inc. Kirstie's Hill...
Went off at quite a nice pace, feeling strong on the hills. After everyone settled down I ended up near Jackie, who I overtook on every steep bit, but she overtook me on the flats. Unfortunately for me, the race ended with about 800m flat(ish..) around the field. Managed to put about 5m between us coming into this, and hung on in there to beat her overall :))
Actually my first time running a Forres XC... I've always either been away or I'll in the past, so I was quite looking forward to this. New course which is super hilly, with some really steep sections inc. Kirstie's Hill...
Went off at quite a nice pace, feeling strong on the hills. After everyone settled down I ended up near Jackie, who I overtook on every steep bit, but she overtook me on the flats. Unfortunately for me, the race ended with about 800m flat(ish..) around the field. Managed to put about 5m between us coming into this, and hung on in there to beat her overall :))
Running 3:40 [1] 0.5 km (7:20 / km)
shoes: Yellow Inov8 X-talons 212
WD
Probably should have done a bit more than this, but really didn't have the legs
Probably should have done a bit more than this, but really didn't have the legs
Thursday Feb 9, 2017 #
7 AM
Swimming 1:00:00 [1]
School Swimming
12 minute warm up
8x75m (varying strokes) fast, drill, easy 25's
Backgrawl starts getting as far as possible under water. Got the whole length
Cool down
12 minute warm up
8x75m (varying strokes) fast, drill, easy 25's
Backgrawl starts getting as far as possible under water. Got the whole length
Cool down
9 AM
Running 1:06:47 [3] 12.2 km (5:28 / km) +92m 5:17 / km
shoes: Gel Asics Cumulus 17
With Kirsty during my frees
Up the Dava Way to the Rafford road, down to the distillery, round the small tracks round Blairs Loch and back to school.
Bit tired legs but not too bad. Lovely morning so quite enjoyable
Up the Dava Way to the Rafford road, down to the distillery, round the small tracks round Blairs Loch and back to school.
Bit tired legs but not too bad. Lovely morning so quite enjoyable
Wednesday Feb 8, 2017 #
Note
(rest day)
First Wednesday in ages with no orienteering
Finally feeling like a big weight is off my shoulders having finished exams and got the big chunk of all my investigations done now, so hopefully can start doing everything properly again
Finally feeling like a big weight is off my shoulders having finished exams and got the big chunk of all my investigations done now, so hopefully can start doing everything properly again
Tuesday Feb 7, 2017 #
11 AM
Running 25:00 [1] 4.0 km (6:15 / km)
shoes: Yellow Inov8 X-talons 212
WU/WD round the course cheering on others and drills on the field
Running 12:07 [4] 2.7 km (4:29 / km) +15m 4:22 / km
shoes: Yellow Inov8 X-talons 212
Moray Schools XC - Lossie
Steady from the start trying not to get caught up in the expected banta start, then settled into it and started picking people off. Felt strong out the first half and went well on the hills where I did all my overtaking. Got into 3rd half way round the first lap (behind Anna and Grace) and just did the rest of the race by myself. No one right behind and Anna and grace with a big lead meant I wasn't really being pushed.
3rd, 1st team (me, Anna and Emma)
Steady from the start trying not to get caught up in the expected banta start, then settled into it and started picking people off. Felt strong out the first half and went well on the hills where I did all my overtaking. Got into 3rd half way round the first lap (behind Anna and Grace) and just did the rest of the race by myself. No one right behind and Anna and grace with a big lead meant I wasn't really being pushed.
3rd, 1st team (me, Anna and Emma)
7 PM
Running 52:16 [5] 7.44 km (7:02 / km) +150m 6:23 / km
shoes: Gel Asics Cumulus 17
Harriers Nelson Road Intervals
Warm up
3x5x~45secs hills. Jog down between each one, and a longer loop between each set of 5
Started a bit high on the first one, but then dropped down and hit them all at 44 or 45 seconds. Really struggling on the last set especially, but a strange enjoyment kept me going back for more...!
Warm down
Dead after this and xc
Warm up
3x5x~45secs hills. Jog down between each one, and a longer loop between each set of 5
Started a bit high on the first one, but then dropped down and hit them all at 44 or 45 seconds. Really struggling on the last set especially, but a strange enjoyment kept me going back for more...!
Warm down
Dead after this and xc
Monday Feb 6, 2017 #
Gym 50:00 [1]
Normal
Sunday Feb 5, 2017 #
Orienteering 1:05:33 [3] 5.5 km (11:55 / km) +155m 10:27 / km
shoes: X-talon 212 Green/black
ScotJOS Training
Attackpoint exercise with Roanne and Clare. Good stuff except no.2 when we all got a bit carried away going up the hill to no.2 and was a bit high.
Putting it all together exercise with Clare, bit faster and going quite well. Met Fred and Tom at the second last one so had to give them a race back to the finish. Me and Clare did it for the girls and showed them how to orienteer. Fair to say they were a bit shocked to see us at the finish when they got there ;)
Particularly wet woodland and marshes, and lots of pretty thick green made things quite slow
Attackpoint exercise with Roanne and Clare. Good stuff except no.2 when we all got a bit carried away going up the hill to no.2 and was a bit high.
Putting it all together exercise with Clare, bit faster and going quite well. Met Fred and Tom at the second last one so had to give them a race back to the finish. Me and Clare did it for the girls and showed them how to orienteer. Fair to say they were a bit shocked to see us at the finish when they got there ;)
Particularly wet woodland and marshes, and lots of pretty thick green made things quite slow
Saturday Feb 4, 2017 #
Orienteering 1:32:17 [2] 7.84 km (11:46 / km) +246m 10:10 / km
shoes: Yellow Inov8 X-talons 212
ScotJOS Training
Jog round a "Plan It" course with Clare
Bit faster around "Talk It" with Clare and Matthew (pretty much just trying to keep up with Matthew's mad pace;) )
Jog/Walk around half of "run it" with Clare
Seemed to be navigating pretty well, not really a difficult area but going through all the motions nicely
Also seem to have lost the ability to pick up my feet, or just have any balance at all really. No problems particularly, except fell over a fence and smashed my knee off a rock which has left a nice cut a bruise!
Jog round a "Plan It" course with Clare
Bit faster around "Talk It" with Clare and Matthew (pretty much just trying to keep up with Matthew's mad pace;) )
Jog/Walk around half of "run it" with Clare
Seemed to be navigating pretty well, not really a difficult area but going through all the motions nicely
Also seem to have lost the ability to pick up my feet, or just have any balance at all really. No problems particularly, except fell over a fence and smashed my knee off a rock which has left a nice cut a bruise!
Friday Feb 3, 2017 #
Note
(rest day)
Thursday Feb 2, 2017 #
9 AM
Running 47:06 [4] 5.75 km (8:11 / km) +130m 7:22 / km
shoes: Yellow Inov8 X-talons 212
Moravian hill intervals - Quarellwood
Warm up round the bottom track from the carpark and to the bottom of the effort
4xhills[recovery while partner running]
I started further down than everyone else to make it a 5min rep (up and down) and so I wasn't getting too much rest. Paired with Lil who started at the normal place. Pretty sure I was getting about equal rest to effort.
So much longer than I had expected it to be, so subsiquently went off a bit too fast on the first one. Also quite hard footing on the slippy roots. Really enjoyed the session anyway
Cool down the top path back to the carpark
Warm up round the bottom track from the carpark and to the bottom of the effort
4xhills[recovery while partner running]
I started further down than everyone else to make it a 5min rep (up and down) and so I wasn't getting too much rest. Paired with Lil who started at the normal place. Pretty sure I was getting about equal rest to effort.
So much longer than I had expected it to be, so subsiquently went off a bit too fast on the first one. Also quite hard footing on the slippy roots. Really enjoyed the session anyway
Cool down the top path back to the carpark
11 AM
Swimming 35:00 [1]
Chilled in PE (only 4 of us)
Nice to loosen off a bit
Nice to loosen off a bit
Wednesday Feb 1, 2017 #
Running warm up/down 8:00 [1] 1.2 km (6:40 / km)
shoes: Yellow Inov8 X-talons 212
To start with Izzy, Anna, Kat and Samia
Taylor Swift tribute band??
Taylor Swift tribute band??
Orienteering 52:30 [2] 5.19 km (10:07 / km)
shoes: Yellow Inov8 X-talons 212
NNC Round 6 - Lochandinty
Bit of headtorch troubles meant I had to swap near the beginning then carry my bigger one which was really annoying me!
Never properly got into this really, loosing significant time at no.2 and 7, then lost a bit of motivation. Pretty scrappy all round after this, nothing major but stumbled across quite a lot of the controls. Wasn't really moving well either (hence why I'm not sure if I can count this much more than intensity 2!).
Not an end to the league I would have liked, but definitely pre-race things that went wrong here I can learn from
Bit of headtorch troubles meant I had to swap near the beginning then carry my bigger one which was really annoying me!
Never properly got into this really, loosing significant time at no.2 and 7, then lost a bit of motivation. Pretty scrappy all round after this, nothing major but stumbled across quite a lot of the controls. Wasn't really moving well either (hence why I'm not sure if I can count this much more than intensity 2!).
Not an end to the league I would have liked, but definitely pre-race things that went wrong here I can learn from
Running warm up/down 10:00 [1] 1.5 km (6:40 / km)
shoes: Yellow Inov8 X-talons 212
Back from finish