Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 31 days ending Mar 31, 2009:

	activity	#	time	miles	km	+m
	Running	22	14:11:31	6.21	10.0
	Orienteering	5	4:36:29	20.57	33.1	210	74c
	Total	23	18:48:00	26.78	43.1	210	74c
averages - weight:55.3kg

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Tuesday Mar 31, 2009 #

Running (paths) 40:00 [3]
shoes: Asics Trail Attack

With Matt in Rounday Park after work - in the light!! There was even a bit of sun and it was lovely.

Sunday Mar 29, 2009 #

Orienteering race 58:11 [4] *** 8.8 km (6:37 / km)
20c shoes: Asics Trail Attack - old

Relay, Tisvilde Hegn Vest. 3rd leg for VSOK.
Alva had a great run on 1st leg, then Sofi did ok too and handed over in 10th. I had a good run up until right at the end when I lost over 1min in the same vague bit I lost time in on Sat. We finished 9th. No-one to run with, again. It's unbelievable how many races I do on my own. I mean I like running on my own, but I think it would help me run a fair bit faster if I was racing head to head.

Running warm up/down 10:00 [2]

Saturday Mar 28, 2009 #

Orienteering race 1:07:05 [4] *** 9.6 km (6:59 / km)
19c shoes: Asics Trail Attack - old

Spring Cup, Tisvilde Hegn Ost.
One of the last starters. Was told by the boys that their early controls were tricky, so took it carefully to begin with, but still lost 1.5mins each on c1 and c2. I read everything I could but it was vague and low vis. Ran fairly well after that til the spectator control, then lost 3 x 1min or so on 3 controls. All vague and low vis. I concentrated the whole time, slowed down and read the map so I'm not kicking myself, but that's the way it went. 21st place. Didn't run with anyone - the forest was deserted!

C • Good work! 3

Running warm up/down 15:00 [2]

Friday Mar 27, 2009 #

Event: Spring Cup 2009

Orienteering 35:00 [3] ***
shoes: o-shoes

Evening run on a training map just outside of Hillerod.

Thursday Mar 26, 2009 #

Note
(rest day)

Wednesday Mar 25, 2009 #

Running (Roundhay Park) 31:00 [3]
shoes: Asics Trail Attack

Padding my training out - might crack 4hours this week?

Tuesday Mar 24, 2009 #

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

5 x 3mins (1min rec).

Running 24:30 [3]

10mins before, 14:30 after. North (out along Street Lane first) - clockwise loop for a change. Sleepy after a long day and struggled to get out the door.

Monday Mar 23, 2009 #

Running 52:00 [3]
shoes: Asics Trail Attack

Out to Shadwell via Park / golf course / fields. Then on roads - lap of Shadwell via Hobberley Lane etc, and back home along main road Shadwell and Park Lane. Feeling a bit sluggish.

Sunday Mar 22, 2009 #

Note
(rest day)

Feeling really sleepy so didn't do an evening run.

Saturday Mar 21, 2009 #

Running race 19:40 [5] 5.0 km (3:56 / km)
shoes: Runners - old

Leeds Park Run, Hyde Park (this race is on every week at the same place and it's free).
I took proper splits this time:
3.43 (downhill)
3.59 (uphill)
4.03 (down-up)
3.55 (downhill)
3.59 (uphill)
Pleased with my time. L knee wasn't too bad either.

Running warm up/down 20:00 [2]

Warm up with Matt and jog-down with Piret.

Friday Mar 20, 2009 #

Running (paths) 35:00 [3]
shoes: Asics Trail Attack

Escaped from work a bit earlier than normal, and managed a run in the light! First one this year (after work). Ran on various paths in Roundhay Park and there was no mud and it was nice.

Thursday Mar 19, 2009 #

Running 42:00 [3]
shoes: Asics Trail Attack

Ran to Elmete Lane around the roads. When it's light I'll be able to short-cut through the park. Did my intervals then ran home again.

Running hills 10:00 [5]

Did 3 x 3min hills up Elmete Lane.
Ran straight into the 1st one, it felt tough but I ran 2.55. Tried to keep that up and the next were 2.51 and 2.47. All under 3mins this week! I think I just tried to run a bit harder. 3.30min jog down recovery between each.

Wednesday Mar 18, 2009 #

Note

Busy (study).

Tuesday Mar 17, 2009 #

Running intervals (streets, pm) 22:00 [5]
shoes: Runners - old

11 x 90secs (30secs rec). North and out towards Alwoodley golf course, back along Street Lane.

C • sat race? 3

Running 21:00 [3]

8mins before, 13mins after.

Monday Mar 16, 2009 #

Note

Busy (study).

Sunday Mar 15, 2009 #

Orienteering race (Farleton Knott) 47:59 [4] *** 6.6 km (7:16 / km) +210m 6:16 / km
20c shoes: o-shoes

Bit of a drive to this event, but it was worth it as it was the most enjoyable map/terrain I have run on in the UK. Lots of limestone bare-rock/pavements, as well as boulders and cliffs, and changing vegetation, but mostly fast and very runnable. Good scale too.
Ran well to c18 and didn't miss much. Then lost 2mins on c19 and 30secs on c20. Really annoyed about this as my goal was to concentrate for the whole race. Concentrating for me means looking at the map every now and then. I didn't look at my map at all on the way to c19 and stuffed it. Then in big boo on the way to c20 and as a result didn't do it well either.
But the first 18 controls were good!!

Running warm up/down 35:00 [2]

20min jog to the start, then 10mins from the finish back out into the terrain, then 5mins jog from the finish to the car.

Orienteering 20:00 [2] ***
shoes: o-shoes

Matt and I met at the finish and then jogged back out into the terrain. We swapped maps and I just jogged through the terrain a bit. Wore just an o-top today and no windproof and/or thermal... crikey, it must be getting warm!

Saturday Mar 14, 2009 #

Running race 19:52 [5] 5.0 km (3:58 / km)
shoes: Runners - old

Leeds Park Run, Hyde Park (near Leeds Uni). It's a 5km race at the same place each week.
I didn't feel like running at all (9am start). It was 3 laps of the park, 1st km was 3.44 then the next 4 were all about 4.02 (first km downhill, last km uphill, the rest were a bit of both). Had to work hard to get under 20mins but pleased that I did.

Running warm up/down 20:00 [2]

With Matt, around the park before and after.

Note

Enjoyed watching ManU get trounced by Liverpool today!!!

Friday Mar 13, 2009 #

Running (streets, pm) 27:00 [3]
shoes: Runners - old

Couldn't really be bothered, but did it anyway. At least it meant I could eat my Friday night fish & chips without feeling guilty.

Thursday Mar 12, 2009 #

Running intervals (streets, pm) 16:00 [5]
shoes: Runners - old

8 x 90secs (30secs rec).

Running 16:00 [3]

8mins before, 8 after. Felt a bit tired. Did a slightly shorter version of the usual intervals loop (west-south).

Wednesday Mar 11, 2009 #

Running (streets, pm) 58:30 [3]
shoes: Runners - old

Along Street Lane, across the ring road and out along King Lane, The Avenue, Alwoodley Lane, High Ash Drive and back the usual way from there.

Tuesday Mar 10, 2009 #

Running (streets, pm) 44:00 [3]
shoes: Runners - old

Ran to Elmete Lane to do some hill reps and then ran home after (the same way). I had my new shiny ipod shuffle and it was blue and small and perfect.

Running hills 10:00 [5]

3 x 3min hills up Elmete Lane.
Times were 3:00, 3:02, and 2:53. Was annoyed with my second rep so ran extra hard up the last hill. better.
Saw a fox crossing the lane in front of me at one stage - saw him there last time I did reps as well!

Monday Mar 9, 2009 #

Note
(rest day)

C • fuerteventura 4

Sunday Mar 8, 2009 #

Orienteering race 48:14 [5] *** 8.1 km (5:57 / km)
15c shoes: Asics Trail Attack - old

Brown course at Wombwell Woods. Nice and runable and pretty straight-forward orienteering. I enjoyed it, and just made it back before the hail started!

Running warm up/down 8:00 [2]

Saturday Mar 7, 2009 #

Running 25:30 [3]
shoes: Asics Trail Attack

Jogged down through Roundhay Park with Matt to do a couple of 'efforts'. We got to the far side of Waterloo Lake after 10.30min, then did a lap of the lake fairly hard. Heaps of people and dogs to dodge. Then jogged for 3.30mins, then did a second burst up along the side of Waterloo and up the valley to the ringroad. Tough! Then jogged home via the park-side of the golfcourse.

Running 19:29 [4]
shoes: Asics Trail Attack

Lap of lake: 10:54
End of lake to ring road: 8:35

Friday Mar 6, 2009 #

Running (streets, pm) 30:00 [3]
weight:55.3kg shoes: Runners - old

Around da hood with Matt. He was a replacement for the ipod he was meant to get me in his lunch break.
Bit of an uninspired run - mainly just so I can keep up my DCI (Daily Chip Intake). Chips were good tonight...mmmmm

C • haha 2

Thursday Mar 5, 2009 #

Running (streets, pm) 20:00 [4]
shoes: Asics Trail Attack - old

Middle bit - long North loop.

Running 18:00 [3]

10mins at the start, 8mins at the end.
This was the first pain-free run since 13th January when pain in my left knee started to come on during an intervals session. Sharp pain ever since on every run.
I don't think it's gone but it's definitely promising!!!!! There's nothing worse than training after a long day at work than training with a sore knee (and no music)(in the cold)(around some boring streets).

Wednesday Mar 4, 2009 #

Note

Back to the UK :(

Tuesday Mar 3, 2009 #

Running 52:00 [3]
shoes: Asics Trail Attack - old

Around Lobos Island after a lazy morning. Nice and peaceful out there, and climbed up an old volcano there too. It was just SO good to wear shorts and a t-shirt and I was SO happy to be somewhere warm. It was ace.

Monday Mar 2, 2009 #

Running 1:10:00 [3]
shoes: Asics Trail Attack - old

Went for a run as a way of getting to see a bit more of the island. Caught a bus to Lajares then ran back over a few extinct volcanoes to our hotel. Well I ran up the first one at least, but the wind was strong so I stayed low for the rest of the run while Matt did a few extra hill climbs.

Sunday Mar 1, 2009 #

Note

Lots of lazing around in the sun, ahhhh now that's the life!

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