Training Log Archive: AliCIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Cycling 55:00 [2] 15.0 mi (3:40 / mi)
45 Hendred Street to Christmas Common.
So Christmas Common is pretty much on an extension of the Cowley Road- basically keep going going going and then it's there, at the top of a big hill from Watlington. And it was a big hill. I had to be in my lowest gear for a significant amount of it! Closer than White Horse Hill too....
So Christmas Common is pretty much on an extension of the Cowley Road- basically keep going going going and then it's there, at the top of a big hill from Watlington. And it was a big hill. I had to be in my lowest gear for a significant amount of it! Closer than White Horse Hill too....
Orienteering race 1:10:11 [3] 7.6 km (9:14 / km) +215m 8:05 / km
Chiltern Challenge @ Christmas Common
Tired from the cycle there, I think! Was tough running around. And haven't done enough terrain running recently, was a bit rusty at branch-dodging and such.
Anyways, not horrible orienteering other than to 1 and 17 I think. To 1 I should have just pathed it, but then didn't and did a crap job near to the circle too.
17, I was tired, and didn't see a spur on the map which confused me for awhile.
So not fast, but felt out of practice and tired, so not worried about it at all!
Tired from the cycle there, I think! Was tough running around. And haven't done enough terrain running recently, was a bit rusty at branch-dodging and such.
Anyways, not horrible orienteering other than to 1 and 17 I think. To 1 I should have just pathed it, but then didn't and did a crap job near to the circle too.
17, I was tired, and didn't see a spur on the map which confused me for awhile.
So not fast, but felt out of practice and tired, so not worried about it at all!
Cycling 25:00 [1]
Down hill (weeee!), to pub in Stadhampton for foodstuffs. Yay for Sunday roast and treacle pudding. Yum yum yum.
Cycling 20:00 [1]
From pub home, with full stomach!
Saturday May 30, 2009 #
Cycling (Turbo) 25:00 [1]
At track with Jess and Clare- another killer brick session.
10 min warm up
10 min in 2 min chunks between intervals
5 min cool down, chattering away
10 min warm up
10 min in 2 min chunks between intervals
5 min cool down, chattering away
Cycling intervals 45:00 [4]
Brick intervals:
3 sets of:
10 min bike
1600m run
2 min recovery
5 min bike
800m run
2 min recovery
Hard stuff!!! At least we put our bikes in the shade, so that was a bit cooler. Still slow transitioning with shoelace tying, but will get elastic laces for the race.
3 sets of:
10 min bike
1600m run
2 min recovery
5 min bike
800m run
2 min recovery
Hard stuff!!! At least we put our bikes in the shade, so that was a bit cooler. Still slow transitioning with shoelace tying, but will get elastic laces for the race.
Running 24:00 [5]
Even without the cycling, this would have been a hard track session:
Miles were: ?, 5.31, 5.31
800s were: ?, 2.37, 2.40
Miles were: ?, 5.31, 5.31
800s were: ?, 2.37, 2.40
Friday May 29, 2009 #
Swimming 23:00 [2]
Mile? Swim. In open water, just down abingdon road. Lovely day for it, but we didn't really train hard. One length was 400m, and we chattered on both ends...
Thursday May 28, 2009 #
Swimming 1:05:00 [2] 3.7 km (17:34 / km)
Woo, good morning session with Jess!
800 warm up (1st 400 easy, then steady, technique-focused)
1000 - for 1st 500, hard 25, steady 75, for 2nd 500, hard 50, steady 50
10 x 25 sprint, 25 recover
10 x 100 (20 sec rest)
400 cool down
800 warm up (1st 400 easy, then steady, technique-focused)
1000 - for 1st 500, hard 25, steady 75, for 2nd 500, hard 50, steady 50
10 x 25 sprint, 25 recover
10 x 100 (20 sec rest)
400 cool down
Running 18:00 [1]
Easy little jog to watch summer eights.
Cycling warm up/down 18:00 [3]
10 min warm up
3 min between intervals
5 min warm down, chattering away with Clare, who's done with her exams, and may have started drinking before workout...
3 min between intervals
5 min warm down, chattering away with Clare, who's done with her exams, and may have started drinking before workout...
Cycling intervals 16:00 [4]
Another brick session!
4 x (4 min bike, transition, 800m run)
Felt ok, but was by far the slowest at switching shoes. Must improve on that, annoying to lose time on something that shouldn't be that tough...
4 x (4 min bike, transition, 800m run)
Felt ok, but was by far the slowest at switching shoes. Must improve on that, annoying to lose time on something that shouldn't be that tough...
Running 12:00 [5]
4 x 800 as second part of the brick
Caught Jess each time, but last time was hard, as I was a super dummy with the shoes.
Caught Jess each time, but last time was hard, as I was a super dummy with the shoes.
Wednesday May 27, 2009 #
Running 40:52 [1]
Warm up over to watch eights, then along far side up to Iffley lock and back through Uni Parks. Threw in 18 min of intervals. Gray day, but not raining on me at the moment!
Running intervals 18:00 [4]
3-2-1
2-3-1
3-2-1
Each with minute recovery. Felt easy.
2-3-1
3-2-1
Each with minute recovery. Felt easy.
Tuesday May 26, 2009 #
Swimming 45:00 [2]
2.9 k
6 x 50 warm up @ 60%
4 x 50 drills
24 x 50 (on the minute)
4 x 100 (each 3 sec faster than the last)
8 x 50 (on the minute)
200
6 x 50 warm up @ 60%
4 x 50 drills
24 x 50 (on the minute)
4 x 100 (each 3 sec faster than the last)
8 x 50 (on the minute)
200
Monday May 25, 2009 #
Cycling warm up/down 21:00 [1]
10 min warm up
5 min cool down
2 min between each set
5 min cool down
2 min between each set
Cycling 40:00 [4]
The cycling part of the bricks. Basically Jess and I set up turbos by the track and did:
4 x (10 min hard turbo, shoe transition, 1 mi hard run)
4 x (10 min hard turbo, shoe transition, 1 mi hard run)
Running 23:00 [4]
The running part.
Actually 1600m, or slightly more as in lane 2.
Missed the first one, next three times were:
5:48
5:45
5:41
Surprised that I kept getting faster and that I was so speedy immediately after cycling hard when my legs felt quite wierd! Suppose this bodes will for triathloning, but know it'll be different after a 40 min cycle.
Actually 1600m, or slightly more as in lane 2.
Missed the first one, next three times were:
5:48
5:45
5:41
Surprised that I kept getting faster and that I was so speedy immediately after cycling hard when my legs felt quite wierd! Suppose this bodes will for triathloning, but know it'll be different after a 40 min cycle.
Strength 50:00 [1]
Club circuits in the warm. Unfortunately had forgotten to bring shorts into work, so slightly less pleasant... Pretty relaxed actually, which is good, given this morning's workout.
Sunday May 24, 2009 #
Cycling 3:10:00 [2] 52.4 mi (3:38 / mi)
Same ride as last Sunday, but infinitely more pleasant- sunny, warm, but not oppressive. No flats, little traffic. And Jess had pumped up her tyres so we were the same speed too. Awesomeness.
Saturday May 23, 2009 #
Orienteering race 22:22 [4]
Orienteering Cuppers- Uni Parks
Good fun race in the parks. I went off first and really really enjoyed it- nice day, and enough having to think about which bush/building/etc. that it was fun and not just a cross-country race, at least I thought! And New College won- woo! =)
Also seemed like the kids that came from East and West Oxford Primary Schools had a good time too, which is so great to see. Sunshine of course helps!
Good fun race in the parks. I went off first and really really enjoyed it- nice day, and enough having to think about which bush/building/etc. that it was fun and not just a cross-country race, at least I thought! And New College won- woo! =)
Also seemed like the kids that came from East and West Oxford Primary Schools had a good time too, which is so great to see. Sunshine of course helps!
Friday May 22, 2009 #
Running 40:00 [2]
To home and back. Run-workout-commuting.
Thursday May 21, 2009 #
Cycling 33:00 [3]
Warm up.
10 min cycle + 1 mi run immediately
Bit of recovery
10 min cycle + 1 mi run immediately
Cool down
Simulating switching from cycling to running.
10 min cycle + 1 mi run immediately
Bit of recovery
10 min cycle + 1 mi run immediately
Cool down
Simulating switching from cycling to running.
Running 12:16 [4]
The miles-
6.16
6.00
More like 1600m actually, 4 x track, but in lane 2.
6.16
6.00
More like 1600m actually, 4 x track, but in lane 2.
Swimming 20:00 [2]
200 warm up
200
400
4 x 100
400
=1600 total
200
400
4 x 100
400
=1600 total
Wednesday May 20, 2009 #
Running 27:00 [1]
Oops. Went out to Uni Parks to do a nice running session- plan was 1-2-3-4-5-4-3-2-1. Warmed up for 5 min, then realized I was supposed to be at Outreach.
So ran up to lab, called Ian in a panic to make sure it was happening, than ran over to Botely Park.
So ran up to lab, called Ian in a panic to make sure it was happening, than ran over to Botely Park.
Running intervals 10:00 [4]
While on my way over I did 1-2-3-4 (last 2 around park actually). It's amazing, if you jog, no one gets out of your way on crowded pavements. But if you're *really* running, people do.
Tuesday May 19, 2009 #
Cycling 20:00 [1]
On the spinner. 8 min warm up, recoveries, short cool down.
Cycling 20:00 [4]
2 x (4,3,2,1) minutes with (2,1.5,1) minute recoveries
Vicki was next to me, which kept me focused. So different than running pain. So much burn, so little breathing hard.
Vicki was next to me, which kept me focused. So different than running pain. So much burn, so little breathing hard.
Swimming 50:00 [2]
Evening tri club session.
300
200 drills
3 x (200, 400, 6 x 50)
200 cool down
So 3450 total (I miscounted and did 7 50s in the middle one).
Good workout, but swimming this far is now under control, as opposed to a completely epic workout.
I'm doing better with a higher head position and being straight-armed not lazy-armed after tumble turns.
300
200 drills
3 x (200, 400, 6 x 50)
200 cool down
So 3450 total (I miscounted and did 7 50s in the middle one).
Good workout, but swimming this far is now under control, as opposed to a completely epic workout.
I'm doing better with a higher head position and being straight-armed not lazy-armed after tumble turns.
Monday May 18, 2009 #
Running warm up/down 27:25 [1]
Calf cramped up last night, and is still sore today, just the outside top bit on the left side, so taking it a bit easy.
Warm up to the gym, from gym to circuits, and back to lab from circuits. Calf felt sore, but not majorly problematic.
Warm up to the gym, from gym to circuits, and back to lab from circuits. Calf felt sore, but not majorly problematic.
Swimming 17:00 [2]
Quick little swim, cause I haven't in forever and the calf hurts.
200 warm up
2 x 400
100
Josephine was in the same lane- definitely quicker than I am!
200 warm up
2 x 400
100
Josephine was in the same lane- definitely quicker than I am!
Strength 48:00 [1]
Circuits, with only the out-of-term folks mostly for some reason... exams?
Sunday May 17, 2009 #
Cycling 3:00:00 [2] 50.0 mi (3:36 / mi)
Woo, long cycle ride with Jess out to the Vale of the White Horse. This would have been a wonderful ride in nice weather. But it was absolutley atrocious. Heavy rain, heavy wind and not warm. Brrrrr.... my feet were numb for at least a full half hour afterwards!
Happy thing, is I have pedals/shoes now, which makes the cycling more fun for sure. I'm comfy clipping out of the pedals, clipping in is still more difficult, so annoying to go through town.
Happy thing, is I have pedals/shoes now, which makes the cycling more fun for sure. I'm comfy clipping out of the pedals, clipping in is still more difficult, so annoying to go through town.
Saturday May 16, 2009 #
Running warm up/down 13:00 [1]
Good warm up before steeplechase- finally my time! Really tiring to just wait around all day til my event!
Running race 7:01 [5] 2.0 km (3:31 / km)
Varsity 2k steeplechase
Won by 20 seconds, PB'ed, set a new varsity match record, but unfortunately didn't quite squeeze under the 7 min mark. It was super windy (track times were really slow generally) and I had to overtake two of the seconds girls through the last water jump, which definitely slowed me down. Still a good race, and a good one to finish on! They even gave me the Most-Outstanding-Female-Performace of the Match award! Very honored with that.
Won by 20 seconds, PB'ed, set a new varsity match record, but unfortunately didn't quite squeeze under the 7 min mark. It was super windy (track times were really slow generally) and I had to overtake two of the seconds girls through the last water jump, which definitely slowed me down. Still a good race, and a good one to finish on! They even gave me the Most-Outstanding-Female-Performace of the Match award! Very honored with that.
Friday May 15, 2009 #
Running 25:00 [1]
Little joggeroo to keep me from going insane but letting the legs rest for tomorrow!
Thursday May 14, 2009 #
Running 40:00 [1]
20 min warm up- over to gym, then 3 laps with Clare and Maire
200m jogs between intervals, plus a lap before/after- lap after with hurdles, but slightly tweaked the left hamstring. boo, but not bad.
cool down
200m jogs between intervals, plus a lap before/after- lap after with hurdles, but slightly tweaked the left hamstring. boo, but not bad.
cool down
Running intervals 3:00 [4]
5 x 200
Not really hard, but fast cruising with spikes on.
36.4
36.6
36.1
36.0
36.3
Not really hard, but fast cruising with spikes on.
36.4
36.6
36.1
36.0
36.3
Swimming 3:30 [1]
Bah! Forgot both my goggles and swim cap. Attempted a swim anyways, but aborted after 200m of being blind and having my hair in my face every breath- really not the most pleasant!
Tuesday May 12, 2009 #
Running warm up/down 12:00 [1]
Warm up, including demanding a spanner from the front desk (to make the water jump the right height), and setting out some hurdles for the other barriers- not bothering to reset them all!
Some warming down, but just a bit, before heading in and helping Graeme with his 2k.
Some warming down, but just a bit, before heading in and helping Graeme with his 2k.
Running intervals (Steeplechase) 8:30 [3]
3 x 800s, but slightly shorter b/c of waterjump
2.51
2.52
2.50
Good stuff!
2.51
2.52
2.50
Good stuff!
Running intervals 1:08 [5]
2 x 200 for speed
34
33
34
33
Cycling 3:00 [1]
A bit as warm down in the gym.
Rowing 10:00 [2]
While Graeme was doing his 2k. Got a bit excited and thought that he might go faster if I did, so was actually working for a bit of it!
Swimming 40:00 [2]
Tri club swimming session- 3k in total.
Monday May 11, 2009 #
Running 37:30 [2]
Pre-circuits run to Marston and back through Mesopotamia. Nice day!
Strength 55:00 [1]
Circuits and numbers, in the sunshine. Jenn is now in charge! =)
Sunday May 10, 2009 #
Running warm up/down 12:00 [1]
Went to the track at 9.30am to teach another girl how to steeplechase. But she didn't show. So I warmed up and did my drills myself, before going in and signing up for triathlon cuppers.
Warm down after cuppers as well- a few times around the track.
Warm down after cuppers as well- a few times around the track.
Swimming race 3:10 [3]
200m swim as the first part of the 'aquathalon'. I caught the guy in front of me, which meant it was a bit slower- was just the last 15m or so.
Running race 11:40 [4]
3.5k ish run bit for the aquathalon. Woo running! I may have put my top on backwards in the transition. Oops. =)
Drills 10:00 [1]
Streched and then hurdle drills before the aquathalon.
Swimming 45:00 [3]
In the afternoon. Did the swimming set sent out to the tri club on Friday. Tough stuff!
2 x (200 @ breathe every 5, 100 whatever, 200 @ breathe every 7)
3 x (400, 100, 100)
6 x 50
200
=3.3k total
Probably the most I've ever swum in a session. I think.
2 x (200 @ breathe every 5, 100 whatever, 200 @ breathe every 7)
3 x (400, 100, 100)
6 x 50
200
=3.3k total
Probably the most I've ever swum in a session. I think.
Saturday May 9, 2009 #
Cycling 45:00 [2]
On the spinning bike at the gym = boring, but good workout. Luckily Amber joined me for the second half- so so so much more interesting to talk away! =)
Running 14:47 [1]
Just around the track- tough to switch to running like that right away! Will have to practice that more. Chatted with Jon and Michelle afterwards- they'd just done 8 x 400, being quite quick!
Friday May 8, 2009 #
Swimming 35:00 [3]
Whoa- butt seriously kicked by one little Miss Leach! She suggested 8 x 200, then we ended up doing 10 x 200. So with a 200 warm up and 100 cool down (during which my right lat cramped) was a long session for me!
Running warm up/down 20:00 [1]
Showed up at track, changed and onto warmup with Maire and Clare. Warm down afterwards too...
Running intervals (Track) 13:33 [5]
10 x 400, everyother one with hurdles, first half in trainers, second half in steeplechase spikes. Minute recovery.
81
82
78
81
78
shoe switch
81
80
85 (ugg!)
76
80
Felt mostly ok, a vicious wind on the home straight though!!! Still very much more comfy hurdling one side than the other, but can do both. Should work on that side!!
81
82
78
81
78
shoe switch
81
80
85 (ugg!)
76
80
Felt mostly ok, a vicious wind on the home straight though!!! Still very much more comfy hurdling one side than the other, but can do both. Should work on that side!!
Thursday May 7, 2009 #
Cycling 25:00 [1]
Cycling- including to gym and then on the spinning bike.
Cycling 20:00 [3]
4 x 5 min on the spinning bike
So much lactic acid pain in the quads. It's amazing it can hurt so much when you're not even breathing hard.
So much lactic acid pain in the quads. It's amazing it can hurt so much when you're not even breathing hard.
Wednesday May 6, 2009 #
Swimming 25:00 [2]
200 warm up
50 one-arm drill
150
400
2 x 200
2 x 100
100 kick
50 one-arm drill
150
400
2 x 200
2 x 100
100 kick
Running warm up/down 32:30 [1]
Warm up to track, few times around it with Clare and Josephine, then recoveries between intervals and back to New College, where my new astrophysics books had arrived! Woo!
Running intervals 10:32 [5]
Track session! After hurdle drills
800 w/hurdles- 2.53 (in lane 3)
800 flat- 2.40 (fast!)
400 w/h- 79 (in lane 3, but starting from 400 line)
400 flat- 80 (ummm.... getting tired, I guess! should be faster w/o hurdles!)
200 w/h- 36.1
200 flat- 33.9
200 w/h- 36.0
200 flat- 34.3
Ran the flat ones with Clare, the hurdle ones we did staggered so as to not kill each other. She's quick, but that fast 800 I dropped her after the first lap, should have known it was too quick!
800 w/hurdles- 2.53 (in lane 3)
800 flat- 2.40 (fast!)
400 w/h- 79 (in lane 3, but starting from 400 line)
400 flat- 80 (ummm.... getting tired, I guess! should be faster w/o hurdles!)
200 w/h- 36.1
200 flat- 33.9
200 w/h- 36.0
200 flat- 34.3
Ran the flat ones with Clare, the hurdle ones we did staggered so as to not kill each other. She's quick, but that fast 800 I dropped her after the first lap, should have known it was too quick!
Drills 8:00 [1]
Some good hurdle-drilling with the new steeplechase ladies!
Tuesday May 5, 2009 #
Cycling 50:00 [2]
To Brill, with Rich. He's much faster than me on the bike! Especially up hills.
Orienteering race 40:00 [4] 6.0 km (6:40 / km)
Not actually sure how long it took at all. But was a big of a goof a fair bit. So tempting to not focus because I know the area well. Fun to run though!!!
Cycling 25:00 [2]
Cycling back from Brill- and tyre exploded shortly after Horton-cum-Studley. Bummer. More of a gradual pfffff than the real gun-shot sound explosion of last time. Luckily Ian came by and used his phone to get a lift home from Ed. Plan foiled!
Monday May 4, 2009 #
Running warm up/down 28:28 [1]
Lab to gym, gym to lab.
Swimming 34:00 [2]
200 warm up
750
3 x 200
2 x 100
5 x 50
100 cool down
Tried to go at 7.30 in the morning, but was a bank holiday. Had to go back at 9. Swam the 750 in 12.55 pretty comfortably, so think I'm getting faster!
750
3 x 200
2 x 100
5 x 50
100 cool down
Tried to go at 7.30 in the morning, but was a bank holiday. Had to go back at 9. Swam the 750 in 12.55 pretty comfortably, so think I'm getting faster!
Running 5:17 [1]
To circuits with Graeme.
Strength 50:00 [1]
Circuits and numbers! A bit tired by the end....
Sunday May 3, 2009 #
Running warm up/down 21:00 [1]
Warm up and warm down around the car park field before/after the race.
Running race 7:06 [5] 2.0 km (3:33 / km)
Wahoo!! Got 3rd place at BUCS steeplechase, in a new PB time of 7.06.
Super-psyched. Now have more confidence that I'm fit! Hurdling technique definitely disintegrated the last 2 laps though. Need to work on better technique while tired. Think varsity will be a fun battle to get under the 7 min mark, in what I imagine will be my last steeplechase of my career...
Super-psyched. Now have more confidence that I'm fit! Hurdling technique definitely disintegrated the last 2 laps though. Need to work on better technique while tired. Think varsity will be a fun battle to get under the 7 min mark, in what I imagine will be my last steeplechase of my career...
Saturday May 2, 2009 #
Swimming 20:00 [1]
Easy swim day before BUCS-steeplechase!
Friday May 1, 2009 #
Running 1:12:44 [2]
Nice May morning run with Caroline-not-Catmur, starting at mine, and up and around Shotover, which is lovely and covered in bluebells!! So pretty!