Training Log Archive: LeakieIn the 30 days ending Apr 30, 2011:
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Friday Apr 22, 2011 #
Event: JK 2011
Tuesday Apr 19, 2011 #
6 PM
Orienteering warm up/down 15:00 [2]
Warm up/down jogs with Bex & Jet
Orienteering 33:20 [4] 6.9 km (4:50 / km)
2 Sprint courses around Riccarton. Did each one in 2 sections to make the intervals shorter with a 1min rest. Focused on planning ahead & trying to flow smoothly around the courses - very pleased. Just need to make sure I read the micro routes through flowerbeds a little better.
8 PM
S&C 10:00 [0]
Rolling & Stretching
Monday Apr 18, 2011 #
3 PM
Bike 55:00 [1]
Not liking that my exam is the day after the JK, head wanting to explode with stress!!
Sunday Apr 17, 2011 #
12 PM
Bike warm up/down 15:00 [2]
Gym 1:00:00 [2]
Revision break :)
Saturday Apr 16, 2011 #
12 PM
Running 1:12:00 [3] 13.9 km (5:11 / km) +220m 4:48 / km
Braidburn Valley, Craiglockhart, Union Canal
Friday Apr 15, 2011 #
7 AM
S&C 50:00 [1]
Broom-handle squats & lunges. Bridge leg raises. Hurdles forward/lateral/back. Paloff Press. Dead bugs. Box jumps. MB taps & MB against wall. Hops/Skips/Jumps.
Cleans with bar, box jumps, OH BB lunges, single arm paloff press, side plank pulses, Mobility/Stretching/Rolling.
All quiet in the gym this morning.
Cleans with bar, box jumps, OH BB lunges, single arm paloff press, side plank pulses, Mobility/Stretching/Rolling.
All quiet in the gym this morning.
5 PM
Gym intervals 1:05:00 [3]
Got some good music on & beasted this session out. 1 min easy between each.. 6*5min efforts, 4*3min harder efforts, 3*2min faster/lower res efforts ++ wu/d.
Was a good end to a stressful day :)
Was a good end to a stressful day :)
Thursday Apr 14, 2011 #
Note
(rest day)
Wednesday Apr 13, 2011 #
3 PM
Gym 1:25:00 [2]
Back in Edinburgh
Tuesday Apr 12, 2011 #
12 PM
Running tempo 31:00 [4] 5.9 km (5:15 / km) +180m 4:34 / km
Glorious day, up to Brayton Barf. Really miss not having a nice runnable woodland next to my house in Edinburgh!
Running 19:00 [2] 2.9 km (6:33 / km)
Warm down with mother
Monday Apr 11, 2011 #
4 PM
Bike 1:00:00 [1]
Cruise round all the usual haunts. Flat & windy as ever, nice evening.
Sunday Apr 10, 2011 #
12 PM
Orienteering warm up/down 45:00 [2]
Jogging, drills etc before race & then a pretty pathetic warm down/chat/cool off with Jet afterwards!
Orienteering race 38:04 [5] 6.8 km (5:36 / km) +140m 5:05 / km
British Middle - Selection race 1.
Good start to the racing season results wise but not too keen on my performance. Didn't feel great right from the start. Drifted right on both controls 2 & 11 so lost some time there. The other bits were good, used compass, planned ahead, visualised control site, just didn't seem to be moving very quickly. Looking at splits I was actually only 30sec off podium at no. 16. Unfortunately I was very tired by that point & oxygen debt meant I ran off in completely the wrong direction. Major relocation mid leg, overshot badly & dropped about 2mins. Bit gutted. Need to be prepared for extra focus close to the end at Tyrella.
At least there were a lot of positive to take from the race & confidence to take into the JK. No reason I can't finish top 4 there as well. Just need to keep it clean.
Good start to the racing season results wise but not too keen on my performance. Didn't feel great right from the start. Drifted right on both controls 2 & 11 so lost some time there. The other bits were good, used compass, planned ahead, visualised control site, just didn't seem to be moving very quickly. Looking at splits I was actually only 30sec off podium at no. 16. Unfortunately I was very tired by that point & oxygen debt meant I ran off in completely the wrong direction. Major relocation mid leg, overshot badly & dropped about 2mins. Bit gutted. Need to be prepared for extra focus close to the end at Tyrella.
At least there were a lot of positive to take from the race & confidence to take into the JK. No reason I can't finish top 4 there as well. Just need to keep it clean.
Saturday Apr 9, 2011 #
11 AM
Orienteering warm up/down 1:00:00 [2]
Combination of warm ups/down from each race.
Orienteering race 15:09 [5] 2.5 km (6:04 / km) +80m 5:13 / km
2 slightly poor routes but mostly it wasn't technical enough for me to do well on. Too much dead running uphill. First section went well though & my times were good in the trickier bit.
4 PM
Orienteering race 15:15 [5] 2.5 km (6:06 / km) +60m 5:27 / km
Poo. It was all going very well, flew round the first bit. Caught my 1 & 2 minute people, then ran too fast for my navigation & had some ridiculous 2min leg. Oh well, lesson learn't for JK sprint. Ignore other people!! Very glad this isn't a selection race as it was a pretty disappointing day
Friday Apr 8, 2011 #
Note
(rest day)
7 hour journey to Brighton... urrgh
Thursday Apr 7, 2011 #
10 AM
S&C 40:00 [1]
Felt really weird & lightheaded today. Vision kept going all blurry which is slightly worrying... Annoyed I didn't get to the gym to spin, serious worries of fainting off the bike though.
Wednesday Apr 6, 2011 #
10 AM
S&C 40:00 [1]
Allowed myself an extra few hours sleep & did a combination of S&C/Pilates at home instead. Basically all the new warm up & then roller, glutes & core work
1 PM
Gym 1:00:00 [2]
Good session, took maps & got my legs moving
Tuesday Apr 5, 2011 #
6 PM
Running warm up/down 38:00 [2]
Jogged to DVC, about 20mins of Strides focusing on technique & fast movements, Steady jog home with a 3*10sec cruises.
Running intervals 18:40 [4] 4.0 km (4:40 / km)
Intervals, out on my own as got ditched by the guys in about 20m. Not too fussed, felt good & decided to forget times & work on posture. Ended up being way faster than I have been all year! 3:42, 3:47, 3:45, 3:47. Happy :)
Monday Apr 4, 2011 #
1 PM
Running warm up/down 22:00 [2] 3.4 km (6:28 / km)
Gym 1:00:00 [2]
Not been cross training in a while & quite fancied it as opposed to cycling in the rain. Enjoyed.
Sunday Apr 3, 2011 #
2 PM
Gym 1:10:00 [3]
(sick)
Went for a walk this morning & my cold didn't feel as bad. It hasn't gone to my chest so I figured I can probably carry on training without it getting worse. Did a good spin session & feel much more perky for it. Stocked up on soup, tea & oranges now so hopefully it will clear up soon!
Saturday Apr 2, 2011 #
Note
(sick)
Mega sore throat, noooooo :(
C • :( 2
Friday Apr 1, 2011 #
1 PM
Running 1:01:50 [3] 12.2 km (5:04 / km) +125m 4:49 / km
Fully rested up now. Glorious day, glorious run, felt awesome :)
Laps of the meadows, up to blackford, down through the hermitage & home through morningside
Laps of the meadows, up to blackford, down through the hermitage & home through morningside