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Training Log Archive: GraceE

In the 31 days ending May 31, 2010:

activity	#	time	miles		km		+m
Running	26	18:16:35	9.32		15.0
Orienteering	7	5:06:41	26.53	(11:34)	42.7	(7:11)	1015	123c
Total	26	23:23:16	35.85		57.7		1015	123c

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Monday May 31, 2010 #

Running (paths) 34:30 [3]
shoes: Asics Trail Attack

Steady in Blaise.

Sunday May 30, 2010 #

5 PM

Running long (paths) 1:30:00 [3]
shoes: Asics Trail Attack

Leigh Woods, Abbots Pool and beyond, Ashton Court. Usual long run that I do there. Really had to drag out the last 20mins with all kinds of loops. V boring.

Saturday May 29, 2010 #

Running (muddy paths) 1:00:00 [3]
shoes: Asics Trail Attack

Blaise + KW House & Hill. Didn't like the mud at all. Thought it had all finally dried out for good?!

Friday May 28, 2010 #

Running 30:00 [2]
shoes: Asics Trail Attack

Easy in Blaise.

Thursday May 27, 2010 #

7 PM

Running intervals (grass) 17:00 [5]
shoes: Asics Trail Attack

6 x 800m (approx.) on slightly undulating grass with B&W AC. 2 different loops, alternating between each.
Loop 1: 2.49, 2.51, 2.50
Loop 2: 2.41, 2.38, 2.33

Running warm up/down 43:00 [2]

w/u, w/d, recoveries, etc.

Wednesday May 26, 2010 #

Orienteering 47:00 [4] *** 5.8 km (8:06 / km)
12c shoes: Adidas Swoop - old

Local BOK event at Leigh Woods.

Running warm up/down 10:00 [2]

Tuesday May 25, 2010 #

Running race (cycle path) 19:05 [5] 5.0 km (3:49 / km)
shoes: Runners - old

Bridge Inn 5km.
3.44
3.49
3.54
3.53
3.43
Didn't go out too hard on the 1st km. Legs felt a bit tired in the warm-up, and didn't feel that energetic during the race. Felt kind of strong at the end which was good.

Running warm up/down 20:00 [2]

w/u, + w/d with MattC and MattF.

Monday May 24, 2010 #

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

Steady in Blaise.

Sunday May 23, 2010 #

Running long 1:30:00 [3]
shoes: Asics Trail Attack

Long run down and up Cheddar Gorge with Matt on his birthday. Really lovely warm sunny day... first of the year! Even had to wear cap and sunnies.

Saturday May 22, 2010 #

6 PM

Running tempo (streets & paths) 25:00 [4]
shoes: Asics Trail Attack

Middle bit.

Running (paths) 28:00 [3]

First and last parts. Same run as Wednesday.

Friday May 21, 2010 #

Note

Busy.

Thursday May 20, 2010 #

Running hills (gravel road) 13:20 [5]
shoes: Asics Trail Attack

Hill reps: 10 x 1.20mins approx. in Shirehampton golf course. Nearly got taken out by a golf ball.

Running (streets & paths) 55:00 [3]

To the golf course and back. This run was longer that I would have liked and longer than I had time for really.

Wednesday May 19, 2010 #

Running tempo (streets & paths) 25:00 [4]
shoes: Asics Trail Attack

Tempo section in the middle of the run.

Running (paths) 28:00 [3]

First and last parts of the run, which went: golf course, Dingle, Stoke, Shirehampton golf course, Penpole Wood, Kings Weston Hill, Blasie, creek to golf course and home.

Tuesday May 18, 2010 #

Running (paths) 36:30 [3]
shoes: Asics Trail Attack

Steady/easy in Blaise.

Monday May 17, 2010 #

Note
(rest day)

Sunday May 16, 2010 #

Orienteering race 1:08:16 [4] 7.9 km (8:38 / km) +365m 7:01 / km
shoes: Adidas Swoop - old

Long race, Creag Mhic Chailein (across the road from the Middle).
Another really great area, and I particularly enjoyed the first seven controls. Thought I was moving fast and nailing them, but no top-3 splits early on so it shows the standard is good and I need to learn to move faster through the terrain and look at the map more closely - get those micro-routes right.
Lost 1.5mins on c9 - that was really annoying as I put my head down to charge through a tussocky marsh for what I predicted to be ages, but actually I ran too far missing my 'turn-off' and did a lap of a hill unnecessarily. Was really annoyed at myself for switching off and throwing away a top 3 place. Still, pushed hard for the 2nd half of the course which felt way steeper than the first. Finished 4th, a bit under 2mins down. Was fun :)

Running warm up/down 20:00 [2]

Saturday May 15, 2010 #

Orienteering race 31:36 [5] *** 4.4 km (7:11 / km) +185m 5:56 / km
20c shoes: Adidas Swoop - old

Middle race, Ardnaskie (near Oban in Scotland).
1st, just ahead of Helen P. Yay, first win since last selection trials :) Got the early controls well and had good flow. It was a lovely area and I was enjoying it. Caught Helen B and we stayed together until the end. Lost maybe 15-20secs on c14; just a little unsure and it was in some low-vis stuff so took a while to get to it.

C • nice! congrats for the firs... 3

Running warm up/down 20:00 [2]

Friday May 14, 2010 #

Event: GBR WOC Selection Races

Orienteering race 17:21 [5] *** 2.4 km (7:14 / km) +35m 6:44 / km
19c shoes: Asics Trail Attack

British WOC Selection trials - Sprint. Erskine, Glasgow.
5th, 11secs behind 2nd but Helen B won convincingly. Really fun/tricky sprint around some housing estates with three controls in some green thrown in in the middle. I had a pretty good race but in the last third struggled a little to stay ahead of myself and hesitations started to sneak in. Lost 2 x 15secs on two of the longer legs (hesitations + sub-optimal routes).

Running warm up/down 20:00 [2]

Thursday May 13, 2010 #

8 PM

Running (paths) 30:00 [3]
shoes: Asics Trail Attack

Blaise short loop.

Wednesday May 12, 2010 #

7 PM

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

10 x 90secs (30secs rec). Long Henleaze loop.

Running warm up/down 20:00 [3]

Tuesday May 11, 2010 #

7 PM

Running (paths) 1:03:00 [3]
shoes: Asics Trail Attack

Long Blaise loop, plus a little extra triangle in front of Kings Weston House. Saw a deer and a fox.

Monday May 10, 2010 #

Note

Worked 7.45 - 8.15, missed Team Monday run but made it for curry at 8.45.... last time with Tim and Laura before they tie the knot!!

C • wow! thats a looong day at ... 2

Sunday May 9, 2010 #

Running race (road) 39:10 [5] 10.0 km (3:55 / km)
shoes: Runners - old

Bristol 10km.
PB by 80secs, yahoo! Was disappointed in '08 to run two 40:30 10kms so really wanted to do sub-40 this time.
30secs to walk under the start banner after the gun, then:
7.43 (kms 1&2)
3.54
4.00
3.53
3.53
3.54
4.07 (maybe km marker not in right place, but there was some headwind)
3.48
3.54
10,000+ people and didn't get a great start, just tried not to get stressed like I did in the Leeds Abbey Dash.... was annoying being sandwiched in for the first 2km but at least it meant I didn't go out too hard. Felt ok most of the time while running, really pleased with how it went :)

C • congratulations! 5

Running warm up/down 30:00 [2]

Jogging from the car to the race and back again with Matt (plus an extra bit out to the lookout).

Saturday May 8, 2010 #

5 PM

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

Short Blaise loop plus 4mins on Northover Rd to bring it over 30mins. Ran 5mins sub-threshold in the middle. Felt really sleepy; legs a little jelly-like. The three cows have gone from the field so I can use the cut-through again. I was actually a little sad, hope they have just been moved to a nicer field.

Friday May 7, 2010 #

Note
(rest day)

Had to fit in a quick shop after work (got a Boost Juice though so it was worth it (have only seen two in the UK)).

Thursday May 6, 2010 #

8 PM

Running intervals (streets) 14:00 [5]
shoes: Runners

14 x 1min (1min rec).

Running (streets) 30:00 [3]

10 w/u, 13 recoveries, 7 w/d. Long Henleaze loop plus some looping around close to home. Had a look down The Ridgeway dead-end which was fun.

Wednesday May 5, 2010 #

8 PM

Running (paths) 55:00 [3]
shoes: Asics Trail Attack

Staying back at work is annoying, but it sucks when you are still the first of your team to leave, even when it's after 7pm. I said I had to go as I had to run 90mins (exaggeration to make point) and they said 'well if you must'. It's like you work really hard for 10hrs and then you are made to feel guilty when you leave.
Anyway, I did a run in Blaise and around KW Hill. Saw two deer and a fox as it was nearly dark and so they were out and about.

C • I know the feeling! 2

Tuesday May 4, 2010 #

Note

Study.

Monday May 3, 2010 #

Orienteering race 35:21 [5] *** 6.7 km (5:17 / km)
34c shoes: Asics Trail Attack

UK Cup final, Beacon Barracks (Stafford).
2nd, 1.25 behind Sarah. It was one of those long sprints where you go out hard and see how long it can last. Was quite tiring! Really fun though; not particularly challenging but lots of buildings and carparks etc to zigzag around and keep your oxygen-deprived mind occupied.
Came 2nd overall in the 2010 UK Cup :)

C • Fantastic weekend! Well don... 3

Running warm up/down 15:00 [2]

Sunday May 2, 2010 #

Orienteering race 31:18 [5] *** 5.2 km (6:01 / km) +160m 5:13 / km
14c shoes: Adidas Swoop - old

British Relays, Cannock Chase.
3rd leg for BOK Arrows.
3rd place! Alice Bedwell and Hanne both ran really well, handing over to me in 3rd officially after one of the top teams mp-ed. I had a good run and held our position, but couldn't bridge the gap to SYO as it was too big. We were really stoked with a podium finish! :)

Running warm up/down 15:00 [2]

Saturday May 1, 2010 #

Event: British Long Distance Orienteering Champs

Orienteering race 1:15:49 [4] *** 10.3 km (7:22 / km) +270m 6:30 / km
24c shoes: Adidas Swoop - old

British Long Championships, Cannock Chase (Abraham's Valley & Wolseley Park).
2nd place. A few misses in the first half but given the chance to do it again I would probably lose 1min on c3 and c7 again anyway so not too cut. 2nd half involved a lot of flat-out running, often on paths (and often with Karen!). Felt particularly tired but pushed hard to the end anyway. Pleased for Matt who won the men's title! :))

Running warm up/down 15:00 [2]

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