Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 30 days ending Nov 30, 2008:

activity	#	time	miles		km		+m
Running	22	14:02:02	6.21		10.0
Orienteering	4	3:12:24	16.84	(11:26)	27.1	(7:06)	430	104c
Total	22	17:14:26	23.05		37.1		430	104c

1:33

0:00

» now

Sunday Nov 30, 2008 #

Orienteering race (Brocton Regional Event) 1:08:56 [4] *** 8.6 km (8:01 / km) +320m 6:45 / km
24c shoes: Asics Trail Attack - old

Lost 30sec-1min each on c5 and c12 but the rest of the controls were ok. Just wasn't concentrating that much really. Stopped about 6 times to inspect my knee which had a lot of red froth coming through the o-pants. I was worried my right knee (the munted one that needs surgery) had finally 'popped' but it hadn't so I kept running.
I enjoyed it, but struggled to run hard in the cold.

Running warm up/down 10:00 [2]

Warm-up only.

Saturday Nov 29, 2008 #

Running 1:01:00 [3]
shoes: Asics Trail Attack - old

A run on Cannock Chase with Matt, from Brocton Coppice. It was really nice to run there again, and fun to follow Matt along lots of little paths. Quite misty which was cool and we saw some deer :)

Friday Nov 28, 2008 #

Note
(rest day)

Thursday Nov 27, 2008 #

Running (streets) 28:30 [4]
shoes: Runners - old

Didn't feel very energetic. Cool-down walk to the shop at the end to get conditioner.

C • conditioner 6

Wednesday Nov 26, 2008 #

Running (paths/dirt roads) 42:00 [3]
shoes: Asics Trail Attack - old

Tuesday Nov 25, 2008 #

Running 44:00 [3]
shoes: Asics Trail Attack - old

Similar run to yesterday. Still at an easier pace coz legs can still feel Sunday's race.

Monday Nov 24, 2008 #

Running 48:00 [3]
shoes: Asics Trail Attack - old

Paths out to Shadwell then back via a track, golf course, and around Roundhay reservoir. Quads were a bit tender from Sunday but my calves were fine. Running back across the golfcourse I thought that I might try to think of some sessions on it because it is a soft surface but not as muddy as all the paths around here. And there are plenty of golfcoures around here, and they're always deserted.

Sunday Nov 23, 2008 #

Running race (Abbey Dash 10km) 40:32 [5] 10.0 km (4:03 / km)
shoes: Runners - old

Didn't have a good start. Was running a bit late and started to push my way through the people lining up for the start. Thought I was only 50m away from the start banner but that turned out to be the finish banner and the start was a further 100m. Noticed I was standing by the 60min+ sign when I heard the gun go off (2mins early!). Started to panic, jumped the fence and sprinted past a thousand or so people then jumped the fence again and went under the start banner with the 45min+ people. Lots of slow people to move between for the first 500m and was running in my own space by the 1km mark.

The rest of the race was uneventful, it was cold and very hard work and I was quite glad when it was over. From 39mins I was trying not to spew so didn't push extra hard at the end. 1sec off my PB which I ran in May so at least I didn't disgrace myself. It was cold.

C • Well done 4

Running warm up/down 15:00 [2]

Not much of a warm-up, bit of a cool-down with Matt and Mike.

Saturday Nov 22, 2008 #

Running 45:00 [3]
shoes: Asics Trail Attack - old

Around Eccup Reservoir with Matt (but he did a longer loop from halfway). It was very cold and I took it pretty easy.

Friday Nov 21, 2008 #

Note
(rest day)

I think I will have another rest day.

Thursday Nov 20, 2008 #

Running intervals (streets) 20:00 [5]
shoes: Runners - old

10 x 90secs (30secs rec) on my west then south loop. I quite like this loop as it seems to have a lot of downhill, and only an uphill at the end when I'm cooling down :)

Running (streets) 22:00 [3]
shoes: Runners - old

10mins at the start and 12 at the end. The intervals felt quite good today and I think I'd do ok in a 5km, but not 10km! I'm not really looking forward to the Leeds 10km this weekend, especially after reading heavy snow is expected on Sunday. Well that's just fantastic.

C • Goodluck 4

Wednesday Nov 19, 2008 #

Running (paths) 41:30 [3]
shoes: Asics Trail Attack - old

Figure of 8 loop (fields out north + Roundhay park). Breathing wasn't that great but my legs felt ok and quite well-rested!

Tuesday Nov 18, 2008 #

Note

I wasn't meant to rest today but it just sort of happened.

Monday Nov 17, 2008 #

Note
(rest day)

I needed another rest day so my calves could get better - they're useless! :)

Sunday Nov 16, 2008 #

Note
(rest day)

Another fun day in Paris. Woke up with really sore calf muscles.....aahh why can't my legs handle walking?? Matt and I were properly tuckered out by the end and happy to nap on the plane home (and for the hour it sat on the runway being repaired).

Saturday Nov 15, 2008 #

Note
(rest day)

A day in Paris! Lots of walking around and sight-seeing. I've not been to France before so it was cool.

Friday Nov 14, 2008 #

Running 27:00 [3]
shoes: Asics Trail Attack - old

Running 10:00 [4]

This was meant to be for 30mins but I didn't feel good. I have had a bad throat for over a month now and it won't get better.... doctors on Monday which isn't soon enough but will have to do. Anti-biotics should do the trick.

C • Good luck at the doctors 2

Thursday Nov 13, 2008 #

Running (paths) 42:00 [3]
shoes: Asics Trail Attack - old

Across Roundhay Park, out towards Shadwell, Woodhouse farm and back to R.Park reservoir. Very very muddy and quite dark - need to get a headtorch! Did some hills in the park then jogged home.

Running hills (grass) 8:00 [5]

Hills in the park.
3 x 90secs
6 x 30secs
Bit scary in the park when it's v.dark, kept looking over my shoulder.

Wednesday Nov 12, 2008 #

Running (streets) 20:00 [3]

Tuesday Nov 11, 2008 #

Running intervals (streets) 20:00 [5]
shoes: Asics Trail Attack - old

10 x 2mins (45secs rec). Dark, rainy.

Running 20:00 [3]

Start of run, recoveries, end of run.

Monday Nov 10, 2008 #

Running 34:30 [3]
shoes: Runners - old

Streets at night. Tonight I went a bit west and then south, instead of just south. I had music and the run was ok. I feel drunk and it's only monday (big sigh).

Sunday Nov 9, 2008 #

Orienteering race (Skipwith District Event) 46:54 [4] *** 7.4 km (6:20 / km)
21c shoes: o-shoes

A bit slow crossing some marshes. Tried to run hardish, and was ok when on hard ground.

Running warm up/down 5:00 [2]

Warm-up. Had to go back for my windproof (asked Matt to go back for my windproof) coz it was freezin!!! Wore a thermal too of course.

Saturday Nov 8, 2008 #

Running long 1:33:00 [3]
shoes: Asics Trail Attack - old

Through the Harewood Estate, down to the river Wharfe and beside that for a while, up to East Keswick and back along the Leeds Country Way. Ran with Matt. The first part of the run was nice through the Estate, and we had a proper look at the Emmerdale set this time. Other parts of the run weren't so nice and I was slippin around in the mud. Good to explore locally anyway.

Friday Nov 7, 2008 #

Note

Had a busy day so I didn't run.

Thursday Nov 6, 2008 #

Note
(rest day)

I just didn't feel like running in the drizzle and darkness again.

Wednesday Nov 5, 2008 #

Running intervals 20:00 [5]
shoes: Runners - old

10 x 90secs (30secs rec), streets at night. The pavements were quite slippery. Heaps of people about on their way to the Roundhay Park bonfire (which I eventually went along to also). The music was blaring too which got me going....

Running (streets) 12:00 [3]

7mins to start with, 5mins at the end.

Tuesday Nov 4, 2008 #

Running 27:00 [3]
shoes: Asics Trail Attack - old

Streets at night. Had Matt for company but the weather was drizzly and cold. I got a brain freeze just from running.

Monday Nov 3, 2008 #

Running 21:00 [2]
shoes: Asics Trail Attack - old

Streets at night. Very easy pace (tight left calf).

Sunday Nov 2, 2008 #

Orienteering race (Yorkshire Pudding w/e) 41:48 [5] *** 5.9 km (7:05 / km) +110m 6:29 / km
30c shoes: Asics Trail Attack - old

Skipton town race.
A fun town race, better than I was expecting with alleyways and canals, and some route choice to most controls. Happy with my nav except for a couple of small lapses in concentration. It was cool having 30 controls too :)

C • more controls 8

Running warm up/down 20:00 [2]

Warm-up, and later a cool-down jog with Neil and Matt around the last couple of controls.

Saturday Nov 1, 2008 #

Event: Yorkshire Pudding Weekend

Orienteering race (Yorkshire Pudding w/e) 18:17 [5] *** 2.5 km (7:19 / km)
18c shoes: Asics Trail Attack - old

Sprint prologue at the University of Leeds.
Lost 1min to the first control because I did a few stupid things. Then the rest of the course was ok but not great, and a few times I should have looked ahead for walls etc. 1:06 down on Sabine from Switzerland.

Running warm up/down 25:00 [2]

With Matt.

Orienteering race 16:29 [5] *** 2.7 km (6:06 / km)
11c shoes: Asics Trail Attack - old

Chasing sprint, Uni of Leeds.
This course was effectively 9 route-choice legs and then 2 controls near the finish. I was chasing Sabine and tried harder than I did in the morning I think. Made some good route-choices and overtook Sabine on the leg to c8 but hesitated at c9 where she caught me back up, then we sprinted for the line and I lost.
It was a fun map and event! :)

Running warm up/down 20:00 [2]

« Earlier | Later »