Training Log Archive: KathrynBIn the 30 days ending Apr 30, 2017:
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Sunday Apr 30, 2017 #
Note
slept:4.0
Saturday Apr 29, 2017 #
Running 8:07 [1] 1.2 km (6:46 / km) +7m 6:35 / km
shoes: Gel Asics Cumulus 17
Orienteering 46:00 [4] 6.91 km (6:39 / km) +27m 6:32 / km
shoes: Gel Asics Cumulus 17
Same set up as last time with 4 courses, each 15 legs. 5 controls at a time [30secs] with roughly 5 mins between each course.
Overshot no.2 which caused me to go down the wrong alley, but apart from this no real problems - seemed to be navving quite well.
Missed out the 3rd course as I was struggling on no.2 and wanted to keep the speed high
Friday Apr 28, 2017 #
Running 43:10 7.16 km (6:02 / km) +177m 5:22 / km
ahr:166 max:180 shoes: Gel Asics Cumulus 17
Parked at the woodyard, then ran up the road to Dunearn Burn and then down along the river and back to the woodyard. Really love these trails so was nice to be out. Taking an easier week this week
Thursday Apr 27, 2017 #
Note
(rest day)
Tuesday Apr 25, 2017 #
Running 48:00 6.19 km (7:45 / km) +200m 6:41 / km
ahr:159 max:180 shoes: X-talon 212 Green/black
Warm-up big lap with Anna and Kirstie
Kirstie's hills - definitely one of the toughest harriers sessions going this one. Start at the top of police hills, and go up the rly steep back bit to the tower, then off the other side.
I did 4xbig, 3xsmall, in order to keep the effort up towards the end. (big starts at the bottom, small starts at the path about 1/3 of the way up - but with the steepest bit still to go). Right calf really feeling it more than anything else towards the end.
Cool down back to get my jumper, then down police hill
Monday Apr 24, 2017 #
Gym 50:00 [1]
More stations tonight made it more difficult, and could definitely feel the weekend!
Sunday Apr 23, 2017 #
Orienteering 46:10 [4] 6.62 km (6:58 / km) +169m 6:11 / km
shoes: Yellow Inov8 X-talons 212
Started in reverse order (3 minute interval) so we had all the other (11) teams to chase down. Shorter day was appreciated and once again team spirit was high. Started passing teams almost from the word go, and passed the last team just after half way after a bit of a battle. Finished 15 minutes clear so won by 45 minutes overall. Pretty successful team effort!
Saturday Apr 22, 2017 #
Orienteering 1:31:16 [3] 12.69 km (7:12 / km) +327m 6:22 / km
shoes: Yellow Inov8 X-talons 212
Team with Lauren, John and Alistair. 3rd team off (3 minute intervals), but overtook them by no.1 so didn't see anyone else for the rest.
Not difficult nav, however the map was pretty bad which made things a bit harder.
Some bits were quite tough physically but team spirit was high and we cruised round 30minutes clear of any other team. Some stops included in time
Thursday Apr 20, 2017 #
Running 33:51 5.64 km (6:00 / km) +147m 5:19 / km
shoes: X-talon 212 Green/black
Note
Wednesday Apr 19, 2017 #
Orienteering 26:52 [3] 3.35 km (8:02 / km) +39m 7:35 / km
shoes: X-talon 212 Green/black
Easy round a technical 3.1km course. The scale(1:5000) got me slightly at the start but soon adjusted. Fine navigationally(once I'd remembered my compass) and read the contours well, just had absolutely nothing in my legs. Certainly a couple of easy days needed before the weekend
Tuesday Apr 18, 2017 #
Running 45:26 6.99 km (6:30 / km) +51m 6:16 / km
ahr:178 max:213 shoes: Yellow Inov8 X-talons 212
Warm up big lap with Kirstie and Anna
2x6mins[90secs], 2x4mins[90secs], 2x2mins[60secs]
Definitely feeling the weekend in my legs but seemed to get in a rhythm and got it done. Tough session. But don't feel the 2s were really much faster than the 6s but had nothing much in my legs by then
Warm down small lap with David
Monday Apr 17, 2017 #
Note
(rest day)
Sunday Apr 16, 2017 #
Orienteering 1:12:03 [3] 8.95 km (8:03 / km) +140m 7:28 / km
shoes: X-talon 212 Green/black
Knew this was going to be a bit of a survival test for me, so I took the approach of slow but accurate. Quite enjoyed the course and liked the fact that it was in 3 sections which were all a bit different, however going slowly wasn't really going to get me anywhere results wise.
Really good compass in the first bit, and kept my focus well throughout. Only timeloss was the exit of 17 where I got a bit disorientated.
Pleased with how I coped - speed will definitely come in time for summer
Routegadget: http://www.jk.routegadget.co.uk/rg2/#69&course...
.
Note
Saturday Apr 15, 2017 #
Orienteering 28:02 [5] 3.68 km (7:37 / km) +80m 6:52 / km
shoes: X-talon 212 Green/black
100000% better today than anything I have done recently. Starter relatively quickly and more or less managed to keep it up. Saw Roanne once going into a loop as I was coming out which gave me some good motivation, but the real saviour was seeing Ella ahead. Caught her by 13 and she kept me going to the finish.
Really accurate throughout, slightly offline on no.3 but nothing much, then confused with 9 and 15. Most 30secs overall.
Routegadget: http://www.jk.routegadget.co.uk/rg2/#67&course...
Running 36:56 [1] 3.22 km (11:29 / km) +53m 10:36 / km
shoes: X-talon 212 Green/black
Other 5:00 [0]
Friday Apr 14, 2017 #
Orienteering 23:40 [5] 3.95 km (6:00 / km) +2m 5:59 / km
Started alright, really tried hard not to go off too fast. Made some pretty big mistakes across the river on the first map, but seemed to get my head back in it again. Second map was a lot cleaner, couple of routechoice mistakes, but managed to focus at the end when Clare and Lindsay overtook me then made mistakes around me.
Pretty slow throughout, reducing to almost a crawl in some places.
+WU&WD unlogged
Other 5:00 [0]
Thursday Apr 13, 2017 #
Other 5:00 [0]
Running 21:48 2.14 km (10:11 / km) +59m 8:57 / km
ahr:138 max:176 shoes: X-talon 212 Green/black
Kids vs Adults continuous relays up the hill, round the tower, then back. About 55s each effort. Did 4 with the kids, then stopped, then 1 filling in for a tired adult.
Took each one hard as we were getting quite a bit of rest. Felt good, and good to get moving.
Warm down back to more puppy cuddles <3
Wednesday Apr 12, 2017 #
Other 5:00 [0]
Tuesday Apr 11, 2017 #
Running 42:00 [2] 7.0 km (6:00 / km)
shoes: Yellow Inov8 X-talons 212
Easy with Kat, Gemma, Mehmet and Midge, from Loch Garten and around some trails. Enjoyable and nice chat. Watch died
Other 5:00 [0]
Monday Apr 10, 2017 #
Other 5:00 [0]
Sunday Apr 9, 2017 #
Cycling 1:23:27 [2] 21.18 km (3:56 / km) +201m 3:46 / km
Another bored idea and Kat was too busy working or being sensible this time...
Parked at Inverdruie then went round Loch An-eilein, up to Loch Morlich and back down into Inverdruie. Good fun, good chat. Not fast. Perfect timing - got back to the car exactly as the rain was starting.
Other 5:00 [1]
Saturday Apr 8, 2017 #
Running 10:29 [1] 1.9 km (5:31 / km)
ahr:159 max:176 shoes: Gel Asics Cumulus 17
Orienteering 58:08 8.01 km (7:15 / km) +1m 7:15 / km
ahr:166 max:182 shoes: Gel Asics Cumulus 17
4x(3x5[30secs])[5mins] controls. 2 in the lower bit of Pilmuir, 2 in the higher bit. Each interval roughly 500m. Rest was a bit rough - 30s were a bit longer, and 5mins were a bit shorter.
Pretty good session, felt heavy but not moving to badly. Started down in the bottom bit, and naved pretty well and smooth, just a few small route choice mistakes, then up to the top part which has lots more intricate route choice which really got me confused! a lot better on course.3, really focused on being smooth and planning ahead. Transferred well into the lower bit for the last one.
Really enjoyable and pretty pleased
.
Rest included in time
.
Running 6:39 [1] 0.89 km (7:29 / km) +1m 7:26 / km
ahr:163 max:171
Other 10:00 [0]
Friday Apr 7, 2017 #
Other 5:00 [0]
(rest day)
Thursday Apr 6, 2017 #
Running 43:29 7.81 km (5:34 / km) +27m 5:28 / km
ahr:170 max:181 shoes: Gel Asics Cumulus 17
River Findhorn/Broom of Moy loop. Went easy. Started with Lauren but she left me. Had to stop for a train then to take my hellie off. Bit of a grind throughout but pretty pleased to see it wasn't an awful pace and I got round! Also a surprisingly high HR throughout
Other 10:00 [0]
Wednesday Apr 5, 2017 #
Cycling 1:26:55 [2] 21.95 km (3:58 / km) +115m 3:52 / km
Other 5:00 [0]
Tuesday Apr 4, 2017 #
Running 49:11 5.22 km (9:26 / km) +26m 9:12 / km
ahr:147 max:177
Warm-up round the field
2x15min continuous relays. Teams of 3, round a circle (half each). With Lucy and Lauren and we were all pretty equal time wise. One side of the circle was roughly 36secs, other was roughly 45secs. Tough fast session and really really cold and windy but pretty enjoyable, and definitely feeling it tomorrow!
Warm down ish
Not sure about HR.. seemed to be working harder than it suggests
Other 8:00 [0]
Ankle was pretty sore all through the warm-up then the first part of the session but warmed up
Monday Apr 3, 2017 #
Gym 55:00 [1]
+ankle work
Sunday Apr 2, 2017 #
Other 5:00 [0]
Saturday Apr 1, 2017 #
Other 10:00 [0]
Note