Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 31 days ending Jan 31, 2011:

activity

time

miles

Running

15:11:02

85.57

137.71

Orienteering

2:28:50

12.18

(12:13)

19.6

(7:36)

640

56c

Gym

1:30:00

Total

19:09:52

97.75

157.31

640

56c

[1-5]

17:39:52

averages - weight:56.3kg

2:41

0:00

» now

Monday Jan 31, 2011 #

Running 48:30 [3] 9.57 km (5:04 / km)
ahr:158 max:177 shoes: Runners

With Matt through Henbury and Blaise. Sore calves (god knows why!?).

Sunday Jan 30, 2011 #

Note
weight:57.4kg (rest day)

It was (mostly) sunny, which I think is definitely worth documenting.

Went up to the Midland Cross-country Champs to watch Matt race. He had a really good run and came 34th. I also watched the women's race and didn't have the slightest desire to join in - was much more fun watching! :D

Friday Jan 28, 2011 #

Note
(sick)

Still have a sore throat. Got some more antibiotics.

Thursday Jan 27, 2011 #

Note
(sick)

Wednesday Jan 26, 2011 #

7 PM

Gym (Core Conditioning) 30:00 [0]

(At Henbury Leisure Centre). Not really what I was after.

C • wow. thats something new :p... 2

Running (streets) 37:30 [3] 7.3 km (5:08 / km)
weight:56.4kg shoes: Runners

From the Sports Centre, through Lawrence Weston, round the back of KW Hill and back via the Dingle. Came home to find Matt scrubbing the stairwell of our apartment building after he had accidentally bounced a bottle of red wine down the stairs - it had smashed at the last step and made a terribly awful mess of the cream walls (not to mention the carpet). Nice one hon!

Tuesday Jan 25, 2011 #

Running race (cycle-path) 19:47 [5] 5.0 km (3:57 / km)
shoes: DS Trainers

Bridge Inn 5km.
Slowest 5km in a while but actually it was faster than I was expecting. My sore throat has come back so there is something pretty fucked up there. Didn't feel unfit, just low in energy and no spring at all. Good training *sigh*

Running warm up/down 20:00 [2]

Small warm-up and a longer cool-down with Matt and Tim.

Monday Jan 24, 2011 #

Running 1:14:00 [3] 13.01 km (5:41 / km)
ahr:156 max:171 shoes: Trail Attacks 12'10

Around Ashton Court and then home, felt tired.

Sunday Jan 23, 2011 #

12 PM

Orienteering race 47:45 [5] *** 6.8 km (7:01 / km) +230m 6:00 / km
19c weight:56.3kg shoes: Swoops

BOK local event at Tyntesfield Estate (Blue course).
Quite a good course considering the very small area. There were some places where you had to concentrate eg c7-12 - cutting diagonally down some slopes. The last section was very open and fast. Was fun (but cold).

Running warm up/down 15:00 [2]

Saturday Jan 22, 2011 #

9 AM

Running long (mostly paths) 1:41:30 [3] 17.45 km (5:49 / km)
ahr:162 max:179 shoes: Trail Attacks 12'10

Parked this side of the suspension bridge as I didn't have any silver coins. Ran across to Ashton Court, Abbots Pool, public footpaths to Lower Failand, down to nearly the A369, back on to the Gordano Round and into Leigh Woods (pretty much the same run as a few weeks ago). Back across the suspension bridge.
Quads felt mega sore the whole way! (from Thurs). It was also very cold.

12 PM

Gym (Pilates) 1:00:00 [0]

Trying out the local facilities (Henbury Leisure Centre). Did a lot of lying on the floor and not much else...

Friday Jan 21, 2011 #

Running (streets) 37:30 [3] 6.89 km (5:27 / km)
ahr:155 max:172 shoes: Runners

'Easy' run through Stoke Bishop and Henleaze. Legs were feeling very stiff (unsurprisingly). Bloody freezing.

Note

Congratulations to Louis and Bryony on their engagement! Wedding in Hobart in December :)

Thursday Jan 20, 2011 #

Running race (pavement) 32:54 [5] 8.05 km (4:05 / km)
ahr:193 max:196 shoes: DS Trainers

Weston Prom 5 mile, Weston-Super-Mare.
Legs felt ok but it was quite hard work as usual. Mostly I just felt incredibly sleepy. Got a stitch at exactly 6km, had it for 500m. Really cold but had heaps of layers.
The course went out 2km along the water's edge and back, then out and back again. Quite challenging mentally! (but nice and flat).

Running warm up/down (pavement) 17:00 [2]
ahr:154 shoes: DS Trainers

Wednesday Jan 19, 2011 #

Note
(rest day)

Coz I'm down right lazy :D (and it's cold out...).

Tuesday Jan 18, 2011 #

Note
(sick) (rest day)

Monday Jan 17, 2011 #

Note
(sick) (rest day)

Sunday Jan 16, 2011 #

Orienteering race 43:13 [5] *** 6.5 km (6:39 / km) +200m 5:46 / km
17c (sick) shoes: Swoops

Compass Sport Cup qualifier - Longleat (West).
The course was mostly in white forest with some rhododendron bushes, but had a couple of controls in some fast open parkland in the second half. I made a couple of small misses on c10 and c12 but the rest was good (fairly untechnical area). Was fun.

Running warm up/down 35:00 [3]
shoes: Swoops

The map was part of the Longleat Estate, which surrounds a massive mansion. There is also a safari park in the Estate with lions, ostriches etc. All very natural. Parked in the mansion carpark and ran to the assembly area and back down after (there was a shuttle bus but it was a good excuse to do a proper warm-up/cool-down for once!).

Saturday Jan 15, 2011 #

Note
(sick) (rest day)

Won't run now until I'm better (except for Sunday :)). Found some penicillin in the cupboard so am taking that.

Friday Jan 14, 2011 #

Note
(sick) (rest day)

Sore throat hasn't gone away - what's the deal?!!

Thursday Jan 13, 2011 #

Running intervals (streets) 16:00 [5]
ahr:171 max:188 shoes: Runners

16 x 1min (30secs rec). Stoke Bishop. Normally I'd complain about the rain but I'll hold off on this occasion (Brisbane has actually made the news here a few days running...).

C • rain 2

Running warm up/down (streets) 22:30 [3]
weight:56kg shoes: Runners

up / down / recs.

Wednesday Jan 12, 2011 #

Running (streets) 30:30 [3] 6.28 km (4:51 / km)
ahr:165 max:185 shoes: Runners

Quite short in the end as I was running late for the movies. As it happened it wasn't really a good evening for a 'long steady' anyway - pissing with rain the whole time. Short Henleaze loop.

Tuesday Jan 11, 2011 #

7 PM

Running intervals (streets) 24:00 [4]
ahr:167 max:185 shoes: Runners

6 x 4mins (1min rec). Undulating street run - Golden Balls, Downs, Sneyd Park, Stoke Bishop.
(AHR is for whole 55min session).

C • Were you wearing a pink top? 2

Running (streets) 31:00 [3]
shoes: Runners

10mins w/u, 5 recoveries, 16 w/d.

Monday Jan 10, 2011 #

7 PM

Running (easy) 43:00 [3] 8.36 km (5:09 / km)
ahr:169 max:187 weight:55.6kg shoes: Runners

I had the pleasure of running through Lawrence Weston tonight. Windy and rainy.

C • Saw you going the other way. 3

Sunday Jan 9, 2011 #

Orienteering race 57:52 [4] *** 6.3 km (9:11 / km) +210m 7:52 / km
20c shoes: Swoops

'Triscombe Stone', Quantocks (Blue course).
Enjoyable :) First sunny day since Christmas and my mood is quite highly correlated to weather conditions.
(Garmin distance 8.14km).

Running warm up/down 5:00 [2]

Run to start.

Saturday Jan 8, 2011 #

Note
(sick) (rest day)

Oh why bother with a slow plod around Blaise. Will start running again tomoz...

Friday Jan 7, 2011 #

Note
(sick)

Feeling a little better.
Matt made me eat McDonalds for dinner which I thought was a bit mean considering I'm already a few kgs heavier than last January and I didn't run today or yesterday.

Thursday Jan 6, 2011 #

Note
(sick)

Sick! I thought I was doing really well surviving the winter :(
Well so much for running every day this January, I managed 5 days. Well done. Interestingly I got sick on the 6th Jan last year :s

Wednesday Jan 5, 2011 #

8 PM

Running (streets) 1:02:00 [3] 11.77 km (5:16 / km)
ahr:162 max:173 shoes: Runners

Westbury-on-Trym, Henleaze, Downs, Sneyd Park, Stoke Bishop.

Tuesday Jan 4, 2011 #

Running tempo (streets) 14:12 [5] 3.56 km (3:59 / km)
ahr:186 max:194 shoes: Runners

B&W AC session - was meant to be 2 x 4km but Coombe Dingle sports centre was closed so the loop was slightly shorter (yay!). This was the first loop.

Running tempo (streets) 14:09 [5] 3.56 km (3:58 / km)
ahr:188 max:195 shoes: Runners

5mins rest, then the 2nd loop. It was harder than tempo pace - it was really quite tiring :s

Running warm up/down 22:00 [2] 4.0 km (5:30 / km)
ahr:158 weight:56.3kg

To Coombe Dingle with Matt and back home after.

Monday Jan 3, 2011 #

10 AM

Running (paths) 38:00 [3] 6.38 km (5:57 / km)
ahr:162 max:179 shoes: Swoops

Tweaked my back vacuuming yesterday so just took it easy today - wiggled around Blaise in the lightly falling snow.

Sunday Jan 2, 2011 #

10 AM

Running long (mostly paths) 1:30:00 [3] 16.19 km (5:34 / km)
ahr:163 max:186 shoes: Swoops

From Ashton Court, out past Abbots Pool, along some public footpaths / country lanes to Leigh Woods and back to AC.

Saturday Jan 1, 2011 #

Running (paths) 1:00:00 [3] 10.34 km (5:48 / km)
ahr:165 max:180 shoes: Swoops

Henbury GC, KW Hill, Shirehampton GC, KW Hill, Blaise.

« Earlier | Later »