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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: GraceE

In the 31 days ending Jul 31, 2011:

activity # timemileskm+m
  Running26 20:05:08 9.2 14.8 200
  Orienteering3 2:48:20 7.71 12.4 35035c
  Total26 22:53:28 16.9 27.2 55035c
averages - weight:54.8kg

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Sunday Jul 31, 2011 #

Event: Scottish 6 Days Oban 2011
 

Orienteering race 1:01:31 [4] *** 7.0 km (8:47 / km) +350m 7:02 / km
15c shoes: Inov8 oroc 280

Scottish 6 Days - Day 1, Dunollie and Dunstaffnage.
Pretty steady run - finished 4th behind three Swedes. Pretty happy with the navigation although it was the least technical of the three days. I pushed moderately hard and tired towards the end due to lack of terrain fitness. Bit slow on the longer legs to c11 and c13. Was fun :)

Running warm up/down 20:00 [2]

Saturday Jul 30, 2011 #

Note
(rest day)

I had thought that I would run today, but by the time we got to Oban it wasn't exactly early, the clouds were rolling in and I just felt no need...

Friday Jul 29, 2011 #

Running 36:00 [2]
shoes: Trail Attacks 12'10

Drove to the Lake District to stay with the Buckerfields (well actually we got a lift with my parents). Went for an evening run with Matt but turned into a bit of a sit down and then a walk. Lovely afternoon sunshine and lots of animals to look at.

Thursday Jul 28, 2011 #

Running hills (paths) 10:00 [5]
shoes: Trail Attacks 12'10

10 x 1min hills up the path in Blaise. Matt joined me.

Running (paths) 37:00 [3]

Warm-up jog there, recoveries (back down the hill), jog home a different way. Then out to an Indian restaurant for dinner with the Parents as it was my birthday!

Wednesday Jul 27, 2011 #

8 PM

Running 1:01:00 [3]
shoes: Trail Attacks 12'10

Henbury GC, Dingle, Shirehampton GC, KW Hill, Blaise. Saw a deer with its fawn on Shirehampton GC.

Tuesday Jul 26, 2011 #

Running race (cycle-path) 18:50 [5] 5.0 km (3:46 / km)
shoes: DS Trainers

Bridge Inn 5km.
Felt reasonably good and ran a decent race, helped by having Lizzy 20m or so in front. Disappointed with my time though when I finished. Just a bit slow on all of the ks... would have liked to have been quicker but not going to try and list some reasons....just not my day.
3.35
3.43
3.52
3.54
3.44

Running warm up/down 25:00 [2]

Monday Jul 25, 2011 #

Note
(rest day)

Sunday Jul 24, 2011 #

8 AM

Running 36:00 [2]
shoes: Trail Attacks 12'10

Early(!) in Blaise. Felt as I would expect to feel having just rolled out of bed (ie. shite). Then a lovely day in Wales with the Parents who always bring the good weather with them so I'm feeling positive about this week!

Saturday Jul 23, 2011 #

Running tempo (pavement) 30:00 [4]
shoes: Runners

15min, 10min, 5min tempo (5mins recovery jog in between).
Similar loop/session to the one I did a couple of weeks ago... this time I parked at The Downs, ran across the suspension bridge, road loop around Abbots Pool, through Ashton Court, and back to the Downs.
I have been resisting the on-set of a little cold so didn't feel great but ran ok and was glad to do another hard effort this week.

Running (pavement) 36:00 [3]

10mins to start with, 2 x 5min recovery jogs, 16mins at the end.

Friday Jul 22, 2011 #

Running (paths) 49:00 [3]
shoes: Trail Attacks 12'10

Gentle in Blaise. Quite dark in the woods as the grey clouds turned black. Then it pissed it down. Ran past Charles who was giving some detailed directions to a family who was lost?!

Thursday Jul 21, 2011 #

Running intervals (grass) 12:00 [5]
shoes: Trail Attacks 12'10

Spent the day at a community farm hacking brambles and nettles with my team. Gotta love giving back to the community!! ;)
Followed by some B&W action at Coombe Dingle.
6 x (400m, 200m) - 1min recovery after the 400s and 1.40min after the 200s.
1.23, 40, 1.22, 40, 1.21, 40, 1.20, 40, 1.19, 40, 1.19, 38.
Short and sharp. Pleased with myself for doing my fifth B&W AC (intermediate group) session in a row :)

Running warm up/down 24:00 [2]

7 w/u, 17 w/d.

Wednesday Jul 20, 2011 #

Running 37:30 [3]
shoes: Trail Attacks 12'10

Round Henbury GC and through Blaise on the tarmac. Raining... again!
C • raining again?! 3

Tuesday Jul 19, 2011 #

7 PM

Running intervals (grass) 24:00 [5]
shoes: Trail Attacks 12'10

B&W intervals at Coombe Dingle.
3 x (1200m, 600m, 300m)
4.30mins, 2.06, 1.03, 4.24, 2.08, 1.03, 4.26, 2.07, 1.02.
Approx. 1.30 - 2mins recovery between each rep.
Was quite a long session - really tough! :s

Running warm up/down 20:00 [2]

8 w/u, 12 w/d.

Monday Jul 18, 2011 #

Note
(rest day)

Sunday Jul 17, 2011 #

Orienteering race 42:49 [5] *** 5.4 km (7:56 / km)
20c shoes: Trail Attacks 12'10

Shrewsbury urban race.

Running warm up/down 15:00 [2]

Saturday Jul 16, 2011 #

6 PM

Running race (paths) 43:56 [5] 9.8 km (4:29 / km) +200m 4:04 / km
shoes: Trail Attacks 12'10

Devils Chimney Chase - a multi-terrain race up, along and down Leckhampton Hill on the edge of Cheltenham.
I went out fairly hard. It's hard to know if it was the right pace or not, but hey, no point throwing away time early on. The first part of the race had the most climb. Then there were some gradual ups and downs while we ran under the edge of the hill. I felt ok here, but was probably slowing down a bit. No other women had challenged yet so I thought that was a good sign. The run along the top was quite nice although I really wanted to get on to the downhill - was properly starting to feel it by now. The downhill section was good. I won the women's class but not by too much - 30secs? Really pushed hard though - even my right arm was starting to get sore by the end!

Running warm up/down 23:00 [2]

14 pre, 9 post.

Friday Jul 15, 2011 #

Running (paths) 33:30 [3]
weight:55.1kg shoes: Trail Attacks 12'10

Easy in Blaise.
Before my run I got into my running clothes (obviously), and then put my hair up. I felt an itch under the side of my bra and sure enough I found another tick biting me!! I am slightly baffled; I don't believe they are coming from Blaise so I'm just going to assume I brought them all back with me from Wales last weekend but I really don't know how they then got into my clean underwear drawer! :s

Thursday Jul 14, 2011 #

Running intervals (grass) 15:00 [5]
shoes: Trail Attacks 12'10

B&W intervals at Coombe Dingle.
7 x 600m (approx.)
2.11, 2.06, 2.07, 2.06, 2.09, 2.06, 2.05. 2mins slow jog/walk recoveries. Felt ok. As far as intervals go, I quite like 600m or 800m reps, they are mentally not too tough at all really.

Running warm up/down 32:00 [2]

7min w/u, 12min recs, 13min w/d. Within 1 minute of leaving the house I had an itchy ankle. I looked down and a tick was biting me! I couldn't believe it as I hadn't been near any bushes and I've only ever had two tick bites in Tassie decades ago. So I pulled it out and had to really sprint the rest of the way to intervals as I was late.

Wednesday Jul 13, 2011 #

Running (paths) 1:14:00 [3]
shoes: Trail Attacks 12'10

Parked at Ashton Court on the way home from work. Did a run around the footpaths - 50 Acre Wood, Abbots Pool etc. Cows were back in the paddock so had to bush-bash around them for a bit. Felt pretty weak and tired.

Tuesday Jul 12, 2011 #

7 PM

Running intervals (grass (undulating)) 25:30 [5]
shoes: Trail Attacks 12'10

B&W intervals at the Uni playing fields in Coombe Dingle.
3M 'tempo', 0.5M slow jog, 1M 'eyeballs-out'
This sounded like a horrible session. I made myself go anyway.
19:33 (4.76km)
6:46 easy jog recovery
5:57 (1.60km)
Tough!

Running warm up/down 34:00 [2]

~11min w/u, recovery jog, 16.30 w/d.

Monday Jul 11, 2011 #

Note
(rest day)

Anniversary dinner :)
C • Happy wedding anniversary!!... 2

Sunday Jul 10, 2011 #

Orienteering 1:04:00 [3] ***
shoes: Inov8 oroc 280

Did a course on Mynydd LLangynidr that Matt had drawn for me. I wasn't going to orienteer today but since Matt was going and there was a spare map I thought I might as well. It is a lovely area, really open but physical with some low heather, a bit of bracken and some rocky ground in places. The feautures are mostly massive depressions with some other contour detail on the slopes. I enjoyed it.

Running (terrain) 33:00 [3] **
shoes: Inov8 oroc 280

When I came to the end of the course (smack in the middle of nowhere) I finished off my long run with some terrain running. I did a little loop and then headed back to the car.

Saturday Jul 9, 2011 #

5 PM

Running tempo (streets) 30:00 [4]
weight:54.5kg shoes: Runners

15mins, 10mins, 5mins tempo with 5mins easy jog in between. From the far side of the suspension bridge I did a road loop past Abbots Pool and through Ashton Court, across the bridge and fairly straight home from there.

Running (streets) 37:30 [3]
shoes: Runners

10min w/u, 2 x 5 recs, 17.30 to finish.

Friday Jul 8, 2011 #

Running (streets) 30:00 [3]
shoes: Runners

Easy run around Henbury. Felt really tired physically and mentally, tough week at work.

Thursday Jul 7, 2011 #

Running intervals (grass) 20:00 [5]
shoes: Trail Attacks 12'10

B&W intervals at Coombe Dingle.
4.11mins for 1.1km, then I got moved to the 1km cone,
3.43, 3.41, 3.42, 3.41. 2.30mins recovery between reps.
Chris told us the science behind 2.30min recoveries between 1km reps. It was interesting but the science I want to know is how you go from running about the same speed for 8 years to running much faster within 1 month. That would be good thanks! :)
C • Ha! 3

Running warm up/down 30:00 [2]

7.30 w/u, recoveries (slow jog/walk), 14mins w/d.

Wednesday Jul 6, 2011 #

Running (paths) 40:30 [3]
shoes: Trail Attacks 12'10

Blaise.

Tuesday Jul 5, 2011 #

Running (paths) 50:00 [3]
shoes: Trail Attacks 12'10

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

Monday Jul 4, 2011 #

Running race 26:22 [5]
shoes: Trail Attacks 12'10

Blaise Blazer.
Went ok. Pushed hard as usual but felt I slowed during the second half. Got overtaken at the top of the 2nd hill - finished 2nd lady. Warm day and very dry underfoot :) Time not too bad considering how bad I felt before hand - still dizzy from Sunday!!

Running warm up/down 30:00 [2]
shoes: Trail Attacks 12'10

Jogging to the race and back plus a jog with the BOK boys after we finished. Glad to have done the race. I need to get back into proper training this month and this was a good start.

Sunday Jul 3, 2011 #

Note
(rest day)

Day at Alton Towers!

Saturday Jul 2, 2011 #

Running 1:04:00 [3]
shoes: Trail Attacks 12'10

Big group run from Chatsworth House with lots of people who came to Sheffield for yesterday's wedding. Lovely day and nice run. Picnic after.

Friday Jul 1, 2011 #

Running (paths) 41:30 [3]
shoes: Trail Attacks 12'10

Morning run in Blaise with Matt before heading up to Sheffield for Alex & Rachael's wedding.

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