Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 31 days ending Oct 31, 2009:

activity	#	time	miles	km	+m
Running	25	15:51:52	19.32	31.1
Orienteering	4	3:25:07	15.22	24.5	400	91c
Total	25	19:16:59	34.55	55.6	400	91c

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Saturday Oct 31, 2009 #

Running race 19:06 [5] 5.0 km (3:49 / km)
shoes: Runners

Leeds Park Run 5km, Hyde Park.
Wooo PB! Shaved off 6 more seconds, and getting closer to that 19min barrier.
3.36
3.50
3.54
3.47
3.56
(usual race profile of down, up-down, down-up, down, up. Fun!)
Was running with P and this other lady for the middle section which pushed me along nicely, then P accelerated away with 1.5km to go, never to be seen again but I hung on for second. Nice morning for it!

Running warm up/down 18:00 [2]

Bit of a warm-up, and a cool-down with Piret, Bryn and Matt.

Friday Oct 30, 2009 #

Running 36:00 [3]
shoes: Asics Trail Attack

Thursday Oct 29, 2009 #

Note
(rest day)

Wednesday Oct 28, 2009 #

Running (streets, pm) 33:00 [3]
shoes: Runners

Running (middle bit) 17:00 [4]

Wanted to do 25mins but wasn't feeling super and may as well take it easy as Piret is making me do another race this weekend! ;)

Tuesday Oct 27, 2009 #

Running (gentle pace) 57:00 [3]
shoes: Asics Trail Attack

Across the playing fields to Oakwood, A58 to the Servo, Hobberley Ln, Shadwell, Park Lane. Arms were still sore from the race, what's with that?!

C • haha. thats funny!! ur arms... 2

Monday Oct 26, 2009 #

Running (slow) 33:00 [3]
shoes: Asics Trail Attack

A jog with Matt after work. We did a lap of the playing fields so at least we could run on the grass.
My legs were sore.

Sunday Oct 25, 2009 #

Running race 1:29:02 [5] 21.1 km (4:13 / km)
shoes: Runners - old

Worksop Half Marathon.
Ouch, it was really hard work!! For a road half mara, it was quite hilly - I couldn't believe how many times I found myself running uphill :( I was ok to the 6 mile mark, then I just wanted to stay on 7min/miles for the rest but I felt so dead and didn't think I could keep going. But I did. Was really pleased to still get under 90mins despite struggling a fair bit. 6th female.

Miles:
6.49
6.32
6.13
6.28
6.35
6.50
6.58
7.01
7.19
6.44
7.07
7.09
7.12 (includes extra bit of distance)

C • geezz!! dont know how u fee... 3

Running warm up/down 20:00 [2]

Warm-up jog to the first mile mark and back with Piret. No real cool-down after as I didn't have any energy.

Saturday Oct 24, 2009 #

Note
(rest day)

Felt tired all week so had a rest :)

Friday Oct 23, 2009 #

Running (pavement) 26:00 [3]
shoes: Runners

To Oakwood and back via the Avenue. Upper left leg felt funny/tight.

Thursday Oct 22, 2009 #

Note
(rest day)

Not feeling that crash-hot so had a rest. Did some study.

C • hey hey!! hope u ready for... 2

Wednesday Oct 21, 2009 #

Running (streets, pm) 38:30 [3]
shoes: Runners

West-then-south loop. Felt tired and slow.

Tuesday Oct 20, 2009 #

Running 20:00 [4]
shoes: Runners

Well, it's now dark when I get home from work, so no more path running... it's all on roads from now...
Did 20mins tempo.
At least I have new Runners! Got them on the w/e, some nice shiny Kayano15s to replace my Kayano12s from 2006 :D

Running 22:00 [3]

10mins before, 12 after. Did the usual intervals loop (Roman, Longwood, High Ash, Alwoodley, Sandmoor, Street). It was raining.

Monday Oct 19, 2009 #

Running 31:00 [3]
shoes: Asics Trail Attack

To Shadwell and back with Matt.

Sunday Oct 18, 2009 #

Orienteering race 48:38 [5] ** 7.0 km (6:57 / km) +90m 6:32 / km
15c shoes: Adidas Swoop - old

Compass Sport Cup Final, Fineshade Wood.
Just stuck to paths because the vegetation was not nice. Pushed hard and was going ok until c13 when I decided to cut through a block along a veg boundary. It was horrible in there and I lost a minute to those who stayed on the path. 2nd place, 1:04 behind Sarah R.

Running warm up/down 25:00 [2]

Saturday Oct 17, 2009 #

Event: Cambridge City Race

Orienteering race 31:19 [5] *** 5.1 km (6:08 / km)
24c shoes: Runners - old

Cambridge City Race.
Good fun! A combination of old-style city streets and alleyways, and university college courtyards. My concentration was mostly quite good. A couple of hesitations and two tiny misses, plus a big hesitation on route to c7 when I was confused with which alley I was in. 2nd, 18secs behind Sarah Rollins.

Running warm up/down 20:00 [2]

Warm-up jog beside the canal with Matt and gg, and a cool-down jog after the race.

Friday Oct 16, 2009 #

Note
(rest day)

Driving down to Cambridge after work.

Thursday Oct 15, 2009 #

Running 39:00 [3]
shoes: Asics Trail Attack

Out to Shadwell (other path) getting the last bit of the light. Ran into Matt at the 5-way junction (small world?!) and so we ran Elmete Ln together. I headed home through the park from there. Gentle pace, so was quite relaxing! :)

Wednesday Oct 14, 2009 #

Note
(rest day)

Tuesday Oct 13, 2009 #

Running 38:00 [3]
shoes: Asics Trail Attack

Gledhow Valley loop (via high path through R.Park). It was actually too dark by the time I got to Gledhow Valley to run on the path there, so I was mostly on roads.

Running 10:00 [4]

Fast pace down Roundhay Rd through Oakwood.

Monday Oct 12, 2009 #

Running 31:00 [3]
shoes: Asics Trail Attack

To Shadwell and back with Matt.

Sunday Oct 11, 2009 #

Running 1:11:00 [3]
shoes: Asics Trail Attack

The Harewood Estate loop (deer park, Bowshaw's Ash trig, etc). Bit longer than normal because some cows in a paddock scared me and so I had to take a different path.

Saturday Oct 10, 2009 #

Running race (Leeds Park Run) 19:14 [5] 5.0 km (3:51 / km)
shoes: Runners - old

Had to work pretty hard in this, but pleased with my time :) 2secs slower than my PB, so, not bad for October.
The pavement was quite wet/slippery, maybe my Trail Attacks would have been better.
Splits: (although didn't look at watch til the end)
3.42
3.50
3.54
3.49
3.58
Nice sunny morning so I was glad I made the effort to get out of bed for the 9am start.

C • nice work Grace!! :)) 4

Running warm up/down 25:00 [2]

15mins jogging around Hyde Park before the race, and 10mins cool-down.

Friday Oct 9, 2009 #

Running (Roundhay Park) 18:30 [3]
shoes: Asics Trail Attack

Raining.

Thursday Oct 8, 2009 #

Running 37:00 [3]
shoes: Asics Trail Attack

Other path, Shadwell, Elmete Lane, road through R.Park. Dark!

Wednesday Oct 7, 2009 #

Running 28:30 [4]
shoes: Asics Trail Attack

Gledhow Valley loop (via the road through R.Park).

Running 10:00 [3]

Start and end of the run.

Tuesday Oct 6, 2009 #

Note
(rest day)

Saw 2 (!!) hedgehogs while walking home from the pub. Both half the size of Sunday's hedgehog...... they were eating some worms on some grass, sooooooo cute!

Monday Oct 5, 2009 #

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

Wow Matt actually left his study for 30mins to come for a run. We headed out Shadwell way.

Note

Ooo I saw my first hedgehog in the 'wild' on Sunday night when taking out the garbage..... thought it was a fat rat with a running difficulty but on closer inspection it was a cute spiky hedgehog!!

Sunday Oct 4, 2009 #

Orienteering race 34:43 [5] *** 5.5 km (6:19 / km)
27c shoes: Runners - old

October Odyssey day 2, Northallerton Town race, course 2.
My orienteering was generally quite good. It was fun :)

Running 5:00 [2]

Warm-up for town race.

Orienteering race (Heat A) 4:52 [5]

Cooled down by doing the Ultrasprint heats.

Orienteering race (Heat C) 4:47 [5]

Orienteering race (Heat B) 4:17 [5]

C • did u win the ultrasprint t... 4

Saturday Oct 3, 2009 #

Orienteering race 1:16:31 [4] *** 6.9 km (11:05 / km) +310m 9:03 / km
25c shoes: Adidas Swoop - old

October Odyssey day 1, 'Coalmire and Scarth Wood Moor', Short Brown.
My third event in a row over 10min/ks..... hmm I think this shows just how 'physical' the areas have been! Still, I quite enjoyed it.

C • or you've got softer ;o) 2

Running warm up/down 10:00 [3]

Run to the start.

Friday Oct 2, 2009 #

Running (park) 30:30 [3]
shoes: Asics Trail Attack

Usual park loop. Loving Flo Rida right now...

Thursday Oct 1, 2009 #

Running (pavement) 43:30 [3]

Through the park on the road, up Elmete Lane, Shadwell, Shadwell Ln, Birchwood, Roman. Was ok, bit dark. Speed started to increase at the end as I got more angry about how fucked up the economy is in the UK.

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