Training Log Archive: LeakieIn the 28 days ending Feb 28, 2010:
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Saturday Feb 27, 2010 #
3 PM
Running 39:00 [3] 7.0 km (5:34 / km)
shoes: Trainers
Run to duddingston & then back through craigmillar.
Friday Feb 26, 2010 #
7 PM
S&C 30:00 [1]
Decided to start back up core work again so did the basic programme whilst watching tv.
Gym 15:00 [1]
Thursday Feb 25, 2010 #
Note
Quads absolutely kill & I dunno why! Hurt a bit last night but woke up so painful this morning. Spent ages massaging them & stretching but still tight.
12 PM
Gym 30:00 [2]
Feeling sore for some reason, so went & did some cross training to try & make my legs move again.
7 PM
Orienteering warm up/down 20:00 [1] 2.4 km (8:20 / km)
shoes: Orange Inov8
Orienteering 40:00 [4] 5.7 km (7:01 / km) +265m 5:42 / km
shoes: Orange Inov8
Night event on Arthurs seat - love it. wish i could do all my training as night events!!
Loop 1 - 10:50
Loop 2 - 11:10
Loop 3 - 18:00
Tried to visualise the contour shapes & memorise each leg as much as I could. Fun :)
Loop 1 - 10:50
Loop 2 - 11:10
Loop 3 - 18:00
Tried to visualise the contour shapes & memorise each leg as much as I could. Fun :)
Wednesday Feb 24, 2010 #
7 AM
S&C 1:10:00 [2]
10min warm up on bike then worked through circuit programme. All about fast foot work - sprints, jumps. Then exercises with the evil resistance bands & finished on abs work ouch!
Tuesday Feb 23, 2010 #
2 PM
Running warm up/down 15:00 [2] 2.3 km (6:31 / km)
shoes: Trainers
Running intervals 20:30 [5] 3.0 km (6:50 / km) +75m 6:04 / km
ahr:165 max:189 shoes: Trainers
Didn't want to road run, so came out earlier to do grass intervals.
Did approx 2x30sec, 2x1min, 2x1:30 and back down with about 65sec recovery between each one.
Hard work but good to get some speed.
Did approx 2x30sec, 2x1min, 2x1:30 and back down with about 65sec recovery between each one.
Hard work but good to get some speed.
Monday Feb 22, 2010 #
Note
(rest day)
Decided to catch up on work & flat friends since I have neglected both recently!
Sunday Feb 21, 2010 #
11 AM
Running long 2:03:00 [3] 14.28 km (8:37 / km) +500m 7:20 / km
shoes: Yellow Inov8
Long run in Kilpatrick hills with jet, bex, hollie & hazel. Ran up the 365 hill then did a 2.4km course around the top which was a little tricky. Then over to Cochno hill, down and round the reservoir, back via the dam & a really fun downhill to the car. Lovely sunny day.
Bit of a guess at distance/climb for now.
Bit of a guess at distance/climb for now.
Saturday Feb 20, 2010 #
1 PM
Orienteering warm up/down 15:00 [1]
Jogged to start & back
Orienteering 50:00 [4] 9.0 km (5:33 / km) +75m 5:20 / km
shoes: Trainers
Will correct times/distances when i work it out.
Did 4 sprint courses round the west end of Glasgow. Set off at intervals & did each one without planning before hand to try & make it realistic.
Took first one a bit slower to get into map, then the others faster. Nothing too tricky but a few interesting route choice legs where we ended up bunched in groups. Felt pretty comfortable with it except one leg where i confused myself on parallel streets.
Then went shopping aferwards & Hazel made an old mans day!
Did 4 sprint courses round the west end of Glasgow. Set off at intervals & did each one without planning before hand to try & make it realistic.
Took first one a bit slower to get into map, then the others faster. Nothing too tricky but a few interesting route choice legs where we ended up bunched in groups. Felt pretty comfortable with it except one leg where i confused myself on parallel streets.
Then went shopping aferwards & Hazel made an old mans day!
Friday Feb 19, 2010 #
7 AM
Gym 25:00 [2]
Spinning at cse with steve/toni looking at maps from POM
8 AM
S&C 45:00 [1]
Did a little circuit of fast movement exercises, jumps, skips, lunges. Then got some resistance bands to work glutes by doing different stretches. Ended with crunches, twists & ab stuff. It hurt & steve made me do 3 sets even when everyone else had gone after 1!! Felt good though, a bit sleepy.
Thursday Feb 18, 2010 #
6 PM
Running warm up/down 16:39 [2] 2.15 km (7:45 / km) +104m 6:14 / km
shoes: Trainers
Warm up jog with Chloe & Bex, and then some drills along the road next to the lake.
Running hills 25:54 [4] 2.66 km (9:44 / km) +167m 7:25 / km
shoes: Trainers
Hill intervals up the back of Arthurs seat - 0:30, 1:00, 1:30, 2:00, 1:30, 1:00, 0:30 with active recovery and then 10 x 10sec power hills.
Running warm up/down 7:46 [1] 1.19 km (6:32 / km) +10m 6:16 / km
shoes: Trainers
Jogged back to Pollock for dinner & had a nice chat
Wednesday Feb 17, 2010 #
1 PM
Running 1:10:00 [3] 12.0 km (5:50 / km) +135m 5:31 / km
shoes: Trainers
Went for a long run with Bex.
Took maps of sallowvallets & touch estate with courses on. Took it in turns to plan a leg, then gave the map to the other person & told them the route. Basically route choice, simplification & map memory all in one. Was really good to train my brain to work on the run, especially when I got a bit tired at the end, hard to concentrate.
Really good session, definately do it again.
Took maps of sallowvallets & touch estate with courses on. Took it in turns to plan a leg, then gave the map to the other person & told them the route. Basically route choice, simplification & map memory all in one. Was really good to train my brain to work on the run, especially when I got a bit tired at the end, hard to concentrate.
Really good session, definately do it again.
Tuesday Feb 16, 2010 #
1 PM
Running 50:00 [3] 8.5 km (5:53 / km)
shoes: Trainers
Ran over meadows to merchiston/marchmont/bruntsfield areas, checking out flats along the way. The houses there are soooo nice!
Enjoyed lots.
Enjoyed lots.
Monday Feb 15, 2010 #
9 PM
Gym 1:00:00 [2]
Went to gym with chris & tom, ended up being really late though cos they faff so much!
Did half the time on the running machine, 25mins on the AMT & 5mins on the bike at the end.
Nice & gentle cos it was a tough weekend & I don't want to get achey.
Did half the time on the running machine, 25mins on the AMT & 5mins on the bike at the end.
Nice & gentle cos it was a tough weekend & I don't want to get achey.
Sunday Feb 14, 2010 #
11 AM
Orienteering 51:00 [3] 7.0 km (7:17 / km) +415m 5:37 / km
shoes: Yellow Inov8
Talent Weekend - Hazel Seat (Graythwaite). Contour Only maps
Long legs & control pick again. Tried to make much better lines in the terrain & visualise all the time. Pretty happy, only the first leg went wrong but I need to work on this as it always seems to be first leg!
Attack Points - Wasn't that hard because I knew the area by then, would rather have tried it somewhere else I think, but did pick AP's & used them all.
Long legs & control pick again. Tried to make much better lines in the terrain & visualise all the time. Pretty happy, only the first leg went wrong but I need to work on this as it always seems to be first leg!
Attack Points - Wasn't that hard because I knew the area by then, would rather have tried it somewhere else I think, but did pick AP's & used them all.
Orienteering warm up/down 20:00 [1]
2 PM
Orienteering 20:00 [3] 2.3 km (8:42 / km) +135m 6:43 / km
shoes: Yellow Inov8
Simplification - Drew our own maps with just the necessary features (like thierry woc 04 analysis) required to find the controls. Went out & ran. Was actually a little harder but amazing how little you need sometimes. Messed up one of the legs & found it very hard to relocate with no features, so maybe a catching feature on my map would have been useful. A good exercise though. Shadowed for extra pressure
Orienteering warm up/down 40:00 [1]
Saturday Feb 13, 2010 #
11 AM
Orienteering 2:00:00 [3] 11.0 km (10:55 / km) +620m 8:31 / km
shoes: Yellow Inov8
Talent Weekend in Lakes - Black Beck. Contour Only maps.
Did 2 control picks, one with compass, one without. Focused on visualising the terrain & trying to run each leg just with compass or mental image. Worked really well & very pleased with this.
LOng legs - Started pretty badly, didn't know where I was along the leg & just not making nice shapes in the terrain. Then realised I needed to create lines from the contours & find the 'remarkable features' & it went sooo much better. Reentrants & ridges were really good to use at handrails. Feel much more confident now & less likely to get lost! Could have made more use of flat areas also.
Then did a combination course. Mostly very happy. The only negatives were a few short legs where i drifted to the right of the controls a little & lost 10secs or so at each one.
Afternoon - clock relay. Tried to do course with added pressure & skills seemed to disappear a little! Need to focus on map & not racing!
Did 2 control picks, one with compass, one without. Focused on visualising the terrain & trying to run each leg just with compass or mental image. Worked really well & very pleased with this.
LOng legs - Started pretty badly, didn't know where I was along the leg & just not making nice shapes in the terrain. Then realised I needed to create lines from the contours & find the 'remarkable features' & it went sooo much better. Reentrants & ridges were really good to use at handrails. Feel much more confident now & less likely to get lost! Could have made more use of flat areas also.
Then did a combination course. Mostly very happy. The only negatives were a few short legs where i drifted to the right of the controls a little & lost 10secs or so at each one.
Afternoon - clock relay. Tried to do course with added pressure & skills seemed to disappear a little! Need to focus on map & not racing!
Orienteering warm up/down 35:00 [1]
Friday Feb 12, 2010 #
1 PM
Gym 45:00 [2]
Did 4min on, 1min off x 5 on the bike
then 20min on the really cool machines at the back, like cross training & running in one!
then 20min on the really cool machines at the back, like cross training & running in one!
Thursday Feb 11, 2010 #
1 PM
Gym 55:00 [2]
FWTN is too far away tonight so went to gym instead. Cross trained on the hills setting. My shins hurt a bit, maybe from road run on tues & all the jumping yesterday?
C • FWTN 1
Wednesday Feb 10, 2010 #
7 AM
S&C 50:00 [2]
Jumping, Sprints, etc...similar to last week
S&C 15:00 [2]
Cycling & stretching
Tuesday Feb 9, 2010 #
6 PM
Orienteering intervals 45:00 [3] 6.5 km (6:55 / km) +140m 6:15 / km
shoes: Trainers
No clue on time or distance cos I stopped my watch half way through by accident, how annoying!
Did sprint intervals on a course planned round the city. Round the streets, carlton hill & a little bit of holyrood park which was so scary without a torch!
Tried to work on control flow & map memory but i did struggle without a light. Felt nice to be back training though - man i missed it :)
Did sprint intervals on a course planned round the city. Round the streets, carlton hill & a little bit of holyrood park which was so scary without a torch!
Tried to work on control flow & map memory but i did struggle without a light. Felt nice to be back training though - man i missed it :)
Orienteering warm up/down 20:00 [2] 2.0 km (10:00 / km)
shoes: Trainers
jogged to cse to start & then back
Monday Feb 8, 2010 #
Gym 20:00 [1]
Did some really light weights whilst squatting & lunging. Feel almost good to go but still a little coughy.
Sunday Feb 7, 2010 #
Note
(sick)
Still ill but getting there. Been in bed the last few days but finally up & about, just all bunged up ;(
Thursday Feb 4, 2010 #
Note
(sick)
Really annoyed. Supposed to be doing weights session this morning & FWTN this evening but I woke up with a really bad sore throat & feel awful. :( spent the whole day in bed so far & it is getting worse
C • GWS 1
Wednesday Feb 3, 2010 #
7 AM
S&C 50:00 [2]
A kind of circuits type session a bit like what we used to do on a wednesday afternoon.
Worked a lot on balance today - Catching whilst on one foot, hoping, agility work, step ups. Hurdles for hip work, some sprints. YWTAs.
Was a nice session.
Worked a lot on balance today - Catching whilst on one foot, hoping, agility work, step ups. Hurdles for hip work, some sprints. YWTAs.
Was a nice session.
S&C warm up/down 20:00 [2]
Bike w/u & jogged back w/d ++ some stretches
4 PM
Orienteering warm up/down 20:00 [2]
Orienteering 58:00 [3] 7.0 km (8:17 / km) +220m 7:10 / km
shoes: Yellow Inov8
Went out to Barr Wood with toni & 8 of us.
Did 4 loops from the same start point.
Tried to work on visualising the control circle & running on the compass. Found that at first I made a lot of mistakes by trying to read too much detail but improved a lot so by the end I could run right through the controls & knew a feature to leave by & what to expect along the leg.
A really good session & a nice change to just running.
Did 4 loops from the same start point.
Tried to work on visualising the control circle & running on the compass. Found that at first I made a lot of mistakes by trying to read too much detail but improved a lot so by the end I could run right through the controls & knew a feature to leave by & what to expect along the leg.
A really good session & a nice change to just running.
Tuesday Feb 2, 2010 #
3 PM
Gym 40:00 [3]
Can't make it to intervals tonight & the path was pretty slippy outside so I was a bit apprehensive about trying to do my own. Went to gym instead & ran on tredmill & did bike intervals. Was good, not too hard.
Monday Feb 1, 2010 #
Note
(rest day)