Training Log Archive: GraceEIn the 30 days ending Apr 30, 2010:
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| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||
Friday Apr 30, 2010 #
Note
(rest day)
Thursday Apr 29, 2010 #
Note
Wednesday Apr 28, 2010 #
Running (paths) 54:30 [3]
shoes: Asics Trail Attack
Tuesday Apr 27, 2010 #
Running race (cycle path) 18:41 [5] 5.0 km (3:44 / km)
shoes: Runners - old
PB! By 25secs (and a 40sec improvement on this course). The plan was to hold back a little in the 1st km as I think maybe I have started off too fast in the past, then take km splits but not look at my watch until the 4km mark, so as not to get disheartened earlier in the race.
3.30
3.44
3.49
3.52
3.45
Well I accidentally got my fastest ever 1st km, oops. Must have been the fresh legs. Felt ok until the turn-around but it was gently uphill from there and my lungs really started to struggle (from the cold I've had). Just couldn't breath properly but still really dug in. Then I checked my watch at 4km and was under 15mins so dug in some more until the end (stitch for the last 100ms).
Was so pleased! It was the first of my two goals for the year, to run under 19mins for 5km. The second goal may or may not be achieved in a bit over a week.
Running warm up/down 20:00 [2]
Monday Apr 26, 2010 #
Running (paths) 45:30 [3]
weight:54.2kg shoes: Asics Trail Attack
Sunday Apr 25, 2010 #
Note
(sick) (rest day)
Saturday Apr 24, 2010 #
Note
(sick) (rest day)
Friday Apr 23, 2010 #
Running (paths) 30:00 [2]
(sick) shoes: Asics Trail Attack
Thursday Apr 22, 2010 #
Running intervals (mostly off-road) 30:00 [5]
weight:53.8kg shoes: Asics Trail Attack
Sore throat, runny nose and tight chest - thanks Matt!
Running warm up/down 28:00 [2]
Wednesday Apr 21, 2010 #
Running (paths) 56:00 [3]
shoes: Asics Trail Attack
Tuesday Apr 20, 2010 #
Running intervals (grass) 17:00 [5]
shoes: Asics Trail Attack
Loop 1: 2:44, 2:47, 2:47
Loop 2: 2:36, 2:38, 2:33
Just under 3mins recovery jog between each.
Running warm up/down 36:00 [2]
Monday Apr 19, 2010 #
Running (paths) 27:30 [3]
Sunday Apr 18, 2010 #
Orienteering race 12:29 [5] *** 2.2 km (5:40 / km) +30m 5:19 / km
18c shoes: Adidas Swoop - old
3rd (Pippa won in 11.49). It was a fun sprint, especially around the housing estate. I dropped 8secs to Pip on c6 (got a little confused there for a sec) and dropped 25secs to Pip on c12. I started going one way then decided to go a different way, then I saw I couldn't go that way so I ended up with the first choice - lots of dithering and not what you're meant to do in a sprint. Otherwise it was a good race.
Running warm up/down 20:00 [2]
Orienteering race 13:56 [5] *** 2.4 km (5:48 / km) +50m 5:15 / km
20c shoes: Adidas Swoop - old
4th (winner - Sarah 13.20). It was another fun course and I was pleased with how my race went. The first part to c8 was around the town centre and was a good burn-up. It was good to race on hard ground and my splits were good. The last two thirds of the course went through a park and some woods. I did this section ok too, maybe a little slower in the middle section but finished strongly.
Lost 10secs to c1 (taking my time to choose a route?) and 10secs to c9 (lost concentration momentarily). Pleased with how I felt physically, and keen to get a little faster!
Running warm up/down 20:00 [2]
Saturday Apr 17, 2010 #
Orienteering race 39:18 [4] **** 3.9 km (10:05 / km) +220m 7:52 / km
26c shoes: Adidas Swoop - old
Tricky area and was fun terrain. I was good through the first half, with just a small miss at c9 (30secs) and a long hesitation on the way to c11 (30secs). Then I caught the runner in front of me and lost my concentration - stopped looking at the map as often. Was just trying too hard to run away. Bit scrappy through to c21 but still comfortably in 2nd place.
Then I accidentally orienteered to c24 (there kind of was a purple OOBs line heading in that direction) and then orienteered to c23 as was doing my own little loop backwards. Just before c23 I realised I'd fucked it and then had to go to c22 and then back to 23 and 24 again, argh!!! Really annoyed with myself. My concentration is really fragile at the moment, need to fix that. 12th place.
Running warm up/down 20:00 [2]
Friday Apr 16, 2010 #
Note
(rest day)
Thursday Apr 15, 2010 #
Running (paths) 29:30 [2]
weight:54.4kg shoes: Asics Trail Attack
Wednesday Apr 14, 2010 #
Orienteering 1:00:00 [3] ***
25c shoes: Adidas Swoop - old
Tuesday Apr 13, 2010 #
Running intervals (50% streets / 50% grass) 20:00 [5]
shoes: Asics Trail Attack
I ran through Stoke Bishop / Sneyd Park to the Downs and did:
4 x (2min,90secs,1min,30secs) with 30secs recovery between ints and 2mins rec between sets. Was really hard work!
Running 34:00 [3]
Monday Apr 12, 2010 #
Running (paths) 42:30 [3]
shoes: Asics Trail Attack
Sunday Apr 11, 2010 #
Running (mostly off-road) 30:00 [5]
shoes: Asics Trail Attack
Running 30:00 [3]
Saturday Apr 10, 2010 #
Running long 1:16:00 [3]
shoes: Asics Trail Attack
Didn't have a watch and when I got back to the car I was a fair bit under 90mins but was ultra tired so called it a day.
Friday Apr 9, 2010 #
Running (streets) 30:00 [5]
weight:54.2kg shoes: Runners
Running warm up/down 21:30 [3]
Thursday Apr 8, 2010 #
Running (paths) 37:00 [3]
weight:55.1kg shoes: Asics Trail Attack - old
Wednesday Apr 7, 2010 #
Note
Tuesday Apr 6, 2010 #
Note
(rest day)
Monday Apr 5, 2010 #
Orienteering race 34:41 [4] *** 5.1 km (6:48 / km)
19c shoes: Adidas Swoop - old
12th place. Hanne and Isla (a junior running up) both had solid runs and were pleased to have better runs than the day before. I was hoping for this also but went out and missed most of the first 8 controls (lots of messing around in the circles - particularly c5 - 2mins - really weird in there). Never mind.
Running 10:00 [2]
Sunday Apr 4, 2010 #
Orienteering race 1:13:55 [4] **** 10.4 km (7:06 / km) +290m 6:14 / km
24c shoes: Adidas Swoop - old
Lost 1min in the control circle at c1, then 3mins in the circle at c2. Couldn't read the map, couldn't see the features. I tried to identify my precise location (I was in the circle somewhere), then I ran around and checked all the unmapped depressions, then I stood there for a while, then I ran around and checked all the depressions again! Bizarre. Could kind of read some features after that, so was a little more smooth to c12 where Sarah passed me. Tried to run with Sarah but failed. Managed 3rd though and 3rd overall.
Running warm up/down 10:00 [2]
Saturday Apr 3, 2010 #
Orienteering race 31:44 [5] *** 4.4 km (7:13 / km) +90m 6:33 / km
21c shoes: o-shoes
SOOO much mud. At the assembly area. On the way to the start. Throughout the whole course. Just tried to get it over with as quickly as possible - got 2nd!
Running warm up/down 20:00 [2]
Friday Apr 2, 2010 #
Orienteering race 15:59 [5] *** 2.8 km (5:43 / km) +40m 5:20 / km
20c shoes: Adidas Swoop - old
5th, not a bad run, 10secs off 2nd and 30 off 1st so 'in the mix'. Thought I started off slow because I was hating all the mud and thought it was slowing me down. But actually I was doing ok by c7. Then I enjoyed the controls around the college but was maybe a bit slow reading the map and cornering, etc (slippery shoes). Lost maybe 8secs on c17 - just got a slow line? So no mistakes really but just a little disappointed with the slipperiness of it all as I was up for a fast sprint.
A man died today during the race which was really sad.
Running warm up/down 20:00 [2]
Thursday Apr 1, 2010 #
Note
(rest day)