Training Log Archive: LeakieIn the 31 days ending Aug 31, 2009:
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Monday Aug 31, 2009 #
Orienteering race 44:37 [4] 4.4 km (10:08 / km) +180m 8:25 / km
shoes: Orange Inov8
White Rose Relays
Came 2nd, gutted haha!
Came 2nd, gutted haha!
Orienteering warm up/down 25:00 [2]
Sunday Aug 30, 2009 #
Orienteering race 46:53 [5] *** 6.35 km (7:23 / km) +70m 7:00 / km
spiked:11/14c shoes: Orange Inov8
White Rose day 2 - Red Dike & Ebberston Moor
A much better day :) Really liked this area actually, was quite good apart from the odd bramble. Had a pretty clean run except no. 7 ~ lost about 3mis there, must have been within metres of it, but spent a while wandering in the pine trees before relocating off the road. Pleased for me that I did just go relocate though & not spend ages going in circles...so improvements there!
Physically easier than yesterday so I could run lots more, but still not as fast as usual - felt very out of breath, but prob tiredness contributing to that too.
A much better day :) Really liked this area actually, was quite good apart from the odd bramble. Had a pretty clean run except no. 7 ~ lost about 3mis there, must have been within metres of it, but spent a while wandering in the pine trees before relocating off the road. Pleased for me that I did just go relocate though & not spend ages going in circles...so improvements there!
Physically easier than yesterday so I could run lots more, but still not as fast as usual - felt very out of breath, but prob tiredness contributing to that too.
Orienteering warm up/down 20:00 [2]
Saturday Aug 29, 2009 #
Orienteering race 52:00 [4] ** 6.15 km (8:27 / km) +145m 7:34 / km
spiked:10/15c shoes: Orange Inov8
White Rose Day 1 - Ebberston Moor & Troutsdale Moor
Didn't run very well, felt sluggish & slow. Was a pretty boring course && very easy, just a runners course really. Bit of a disaster on no. 2 but the rest was fine, maybe a little hesitant.
Didn't run very well, felt sluggish & slow. Was a pretty boring course && very easy, just a runners course really. Bit of a disaster on no. 2 but the rest was fine, maybe a little hesitant.
Orienteering race 27:13 [5] 4.15 km (6:33 / km) +40m 6:15 / km
shoes: Orange Inov8
White Rose Night Score Event - Bickley Gate (220 points)
Love this event :)
Although I did faceplant the floor which really hurt haha!
Ran better than this morning but didn't really push as hard as I could at the end, came back a bit early.
Fun fun
Love this event :)
Although I did faceplant the floor which really hurt haha!
Ran better than this morning but didn't really push as hard as I could at the end, came back a bit early.
Fun fun
Orienteering warm up/down 20:00 [1]
Friday Aug 28, 2009 #
Event: White Rose
Note
(rest day)
Shopping && recovery from last nights adventures in York :)
Thursday Aug 27, 2009 #
Running 40:00 [3] 4.25 mi (9:25 / mi)
shoes: Trainers
Just a normal run ~ felt good
Gym 2:00:00 [1]
Does this even count as training? haha, I don't know but I'm putting it down!
Wednesday Aug 26, 2009 #
Gym warm up/down 12:00 [2]
Rowing
Gym 20:00 [3]
Aerobic training on the stairmaster ~ wasn't too bad until near the end when it started to speed up!
S&C 10:00 [0]
Tuesday Aug 25, 2009 #
Note
Got the results from my nutritionist ~ my diet is pretty good :) my race days are exactly how they should be && i just need to be more consistent over the others.
She says I need a little more fibre (already doing now) & something else that comes from oily fish & nuts which I can't remember the name of but may be hard cos I don't like those foods! Also I have to ever so slightly reduce fat intake and replace with 50g extra of carbohyrate a day so I have better energy levels.
I have put on weight though!! whoops, but I'm not getting too caught up on it cos I've not been training as much these last few months so it is natural & not healthy to start trying to lose it cos then i will end up not refueling properly like I did last year.
She says I need a little more fibre (already doing now) & something else that comes from oily fish & nuts which I can't remember the name of but may be hard cos I don't like those foods! Also I have to ever so slightly reduce fat intake and replace with 50g extra of carbohyrate a day so I have better energy levels.
I have put on weight though!! whoops, but I'm not getting too caught up on it cos I've not been training as much these last few months so it is natural & not healthy to start trying to lose it cos then i will end up not refueling properly like I did last year.
Monday Aug 24, 2009 #
Gym 51:00 [3]
Cross training at gym
Sunday Aug 23, 2009 #
Swimming 1:00:00 [3]
100 lengths whoop :)
I do hate swimming haha.
I do hate swimming haha.
Saturday Aug 22, 2009 #
Running tempo 42:00 [4] 7.0 km (6:00 / km) +385m 4:42 / km
shoes: Trainers
Did 2 laps of the bottom of Brayton Barff (11mins) & 3 of the top hilly loop (just under 7min). I am not sure on the distance - forgot the GPS & can't be bothered to measure that on the map too but it is around that figure.
Did not feel so good - very very hard work but I pushed through & felt really good towards the end. Was a bit of a mind over matter thing cos I wasn't that tired, I just had to tell myself that I didn't need to stop & keep going.
As is probably obvious, I am trying very hard to work on getting over my phobia of hills. I know they are my weakest area, so they are what I want to practise on && just generally getting out into the terrain a lot more rather than flat road running cos that does not help me in competition. I'm going for specific & more quality sessions I think.
Did not feel so good - very very hard work but I pushed through & felt really good towards the end. Was a bit of a mind over matter thing cos I wasn't that tired, I just had to tell myself that I didn't need to stop & keep going.
As is probably obvious, I am trying very hard to work on getting over my phobia of hills. I know they are my weakest area, so they are what I want to practise on && just generally getting out into the terrain a lot more rather than flat road running cos that does not help me in competition. I'm going for specific & more quality sessions I think.
Running 24:00 [3] 3.6 km (6:40 / km)
shoes: Trainers
Absolutely done in but decided to jog the whole way home from the Barff, nearlly dead by the end && so boring. Straight flat road haha. Good for the mental stuff...one foot in front of the other...keep going!
S&C 10:00 [0]
The pain!
Friday Aug 21, 2009 #
Gym warm up/down 10:00 [2]
Cross trainer
Gym 40:00 [3]
Did: 15mins high resistance xtrain
15mins aerobic workout on stairmaster - hard hard work!
10mins of upperbody weights
Was gonna go for a run but I am so so tired!!!
Oh also I am going to Edinburgh Uni :)
15mins aerobic workout on stairmaster - hard hard work!
10mins of upperbody weights
Was gonna go for a run but I am so so tired!!!
Oh also I am going to Edinburgh Uni :)
Tuesday Aug 18, 2009 #
Running 29:00 [3] 5.2 km (5:35 / km) +40m 5:22 / km
shoes: Trainers
A hopeful tempo run that ended up as a pathetic run due to severe stomach crampage - ooowwch. Not good news but I think it was a stitch & not the same kind of pain as before. Not sure why it happened though??
S&C 10:00 [0]
Gym 10:00 [2]
Hand weights - must tone up!
Monday Aug 17, 2009 #
Gym warm up/down 20:00 [2]
Cross trainer
Gym 30:00 [4] 2.5 mi (12:00 / mi)
20mins - Fast running up hill on the tredmill, trying to work on technique & posture
Went on some new machines for my legs - weights. Was okay, will do some more before my gym membership finishes!! I need to get toning up a loooot more.
Went on some new machines for my legs - weights. Was okay, will do some more before my gym membership finishes!! I need to get toning up a loooot more.
S&C 10:00 [0]
Goooo Shelly-Ann Fraser ~ super fast :)
Sunday Aug 16, 2009 #
Gym warm up/down 15:00 [3]
Cross training at res. 8
Gym 27:00 [4]
10min - Rowing machine (hard)
10min - Aerobic intervals (40sec) on the stairmaster level 10
7min - Grappler (felt the burn in my arms!)
10min - Aerobic intervals (40sec) on the stairmaster level 10
7min - Grappler (felt the burn in my arms!)
S&C 10:00 [0]
Friday Aug 14, 2009 #
Running 27:00 [4] 5.5 km (4:55 / km)
shoes: Trainers
Had a fast run round the horseshoe today - felt alright, not great at the start. Loosend off about half way & managed to really get running in the last 2km or so. Did the last 1km at 3:30 pace so I was quite happy with that.
Running warm up/down 15:00 [0]
Jogging, strides, stretch - 0% injuries please!!
Thursday Aug 13, 2009 #
Note
Been on holiday for the last week just doing walking & other outdoorsy things but no specific training.
Saturday Aug 8, 2009 #
Orienteering race 41:37 [5] **** 3.12 km (13:20 / km) +150m 10:45 / km
ahr:176 max:192 spiked:9/11c shoes: Orange Inov8
Etappe 6 - Gibel (again!!) I think I was 9th but then a control got taken right at the very very end so they dsq the race :( WHAAT! I was doing so well. Pretty gutted cos I would have ended up much better overall but had to settle for a poor 14th cos I couldn't drop yesterdays result. Bumms.
Tired at the start so must have lost some time on the hilly path bit. Also some poor direction on 5 & 8 (whoops compass again!). I don't know what the best route to 6 would have been - Any thoughts?? Mine was horrid & I ended up on my hands and kness for about 100m through the green skank & lost a lot of time. Also some shoddly mapped sections. Mahussive crags not mapped again?? So yea must have lost a good 4mins. Got into it in the last part & really enjoyed it racing all the other people round 8 - finish. Actually so fun :D
I just don't know how the top girls do it so much faster. They must be incredibly confident in the terrain cos I get quite hesistant & slow over the rocks. Gonna work on my terrain running a lot next year cos it is poor. About the only stuff I can do well is the run in. Boy I looovvveee to sprint :D
Tired at the start so must have lost some time on the hilly path bit. Also some poor direction on 5 & 8 (whoops compass again!). I don't know what the best route to 6 would have been - Any thoughts?? Mine was horrid & I ended up on my hands and kness for about 100m through the green skank & lost a lot of time. Also some shoddly mapped sections. Mahussive crags not mapped again?? So yea must have lost a good 4mins. Got into it in the last part & really enjoyed it racing all the other people round 8 - finish. Actually so fun :D
I just don't know how the top girls do it so much faster. They must be incredibly confident in the terrain cos I get quite hesistant & slow over the rocks. Gonna work on my terrain running a lot next year cos it is poor. About the only stuff I can do well is the run in. Boy I looovvveee to sprint :D
C • Map 3
Orienteering warm up/down 20:00 [0]
Saw Julia Gross warming up & figured she is amazing so I copied her sprinty drills things!! haha. Was knackered afters :)
Friday Aug 7, 2009 #
Orienteering race 54:08 [5] **** 3.95 km (13:42 / km) +130m 11:46 / km
spiked:9/11c shoes: Orange Inov8
Etappe 5 - Gibel 23rd
No. 8!!!! Gah! I loved this area sooo much. Everyone else hated it but I adore this kind of thing. Technical & completely unrunnable! Perfect for me with my injured foot from yesterday. I walked almost all of it but was doing incredibly well considering until 8. Again I was within a few metres of it. Thinking back I can remember people dropping down to it, but I found some unmapped crags & confused myself & ran around in circles on the hill just above it. I know exactly why it went wrong. I'd just thought to myself how everything was going great & now the easy last part was so much more straight forward & I'd avoided the mistakes. Then I tried to speed up to keep with some other runners...compass went out of the window & it was another vague hillside type leg. And there you go - 15mins for a 100m leg :( I am also quite bad at relocating. I panic too much instead of calmly working out where I am - need to work on that one.
No. 8!!!! Gah! I loved this area sooo much. Everyone else hated it but I adore this kind of thing. Technical & completely unrunnable! Perfect for me with my injured foot from yesterday. I walked almost all of it but was doing incredibly well considering until 8. Again I was within a few metres of it. Thinking back I can remember people dropping down to it, but I found some unmapped crags & confused myself & ran around in circles on the hill just above it. I know exactly why it went wrong. I'd just thought to myself how everything was going great & now the easy last part was so much more straight forward & I'd avoided the mistakes. Then I tried to speed up to keep with some other runners...compass went out of the window & it was another vague hillside type leg. And there you go - 15mins for a 100m leg :( I am also quite bad at relocating. I panic too much instead of calmly working out where I am - need to work on that one.
C • Map 1
Orienteering warm up/down 20:00 [0]
Thursday Aug 6, 2009 #
Orienteering race 1:12:45 [5] *** 8.85 km (8:13 / km) +40m 8:02 / km
ahr:174 max:192 spiked:8/14c shoes: Orange Inov8
Etappe 4 (should have been 6) - Chinzig-Seenalp 28th (I was in 8th until disaster!)
Was my worst day & it is a shame becaus it was actually a stunning area. Starting over the brow of a hill & then the whole course was downhill out of the bowl & down the valley. Was having a beasty run & doing really well, very confident :D so I am pleased with that. Then no. 5 - gah! 18mins & I was within about 2metres off the control after only 5mins. I got really confused because I knew I was on the right spur & couldn't see it, so I found some ponds & made a big parallel error. Well annoyed that I didn't believe in myself because I was right.
Then I couldn't motivate myself to get going again & then my whole foot fell off (well I got a gihusive blister) & I had to hobble the last half of the course in agony till I made it to the first aid tent. I would have retired it was that bad but the course was the shortest route back :( Also there was SOOO much descent on this course that did not help.
Bummer
Was my worst day & it is a shame becaus it was actually a stunning area. Starting over the brow of a hill & then the whole course was downhill out of the bowl & down the valley. Was having a beasty run & doing really well, very confident :D so I am pleased with that. Then no. 5 - gah! 18mins & I was within about 2metres off the control after only 5mins. I got really confused because I knew I was on the right spur & couldn't see it, so I found some ponds & made a big parallel error. Well annoyed that I didn't believe in myself because I was right.
Then I couldn't motivate myself to get going again & then my whole foot fell off (well I got a gihusive blister) & I had to hobble the last half of the course in agony till I made it to the first aid tent. I would have retired it was that bad but the course was the shortest route back :( Also there was SOOO much descent on this course that did not help.
Bummer
Orienteering warm up/down 20:00 [0]
Some drills/stretches before & nothing after cos I sat & felt sorry for myself!
Wednesday Aug 5, 2009 #
Note
(rest day)
Went on a chair lift to the top of a mountain & did a bit of walking around
Tuesday Aug 4, 2009 #
Orienteering race 42:04 [5] **** 4.95 km (8:30 / km) +140m 7:27 / km
ahr:125 max:183 spiked:8/12c shoes: Orange Inov8
Etappe 3 - Glattalp 6th
I loved this day :D Probably because it was my only run of the week that wasn't a disaster!! Was a very me area with some super fast running bits & some super technical limestone that everyone got lost in. Was such fun. My only downside was hesitation which could have knocked a few mins off. I tended to get very very close & then stop to consult the map rather than just being confident. Used compass lots too which is good for me.
I loved this day :D Probably because it was my only run of the week that wasn't a disaster!! Was a very me area with some super fast running bits & some super technical limestone that everyone got lost in. Was such fun. My only downside was hesitation which could have knocked a few mins off. I tended to get very very close & then stop to consult the map rather than just being confident. Used compass lots too which is good for me.
C • Map 1
Orienteering warm up/down 3:00:00 [0]
Was an absolute beast of a walk to the start - took 1 & half hours right from the valley up to the very top of glattalp. I think it was about 700m+ of climb. I wish we could have gone up in the cable-car!! Then had to walk back again after the run! crazy stuff :)
Monday Aug 3, 2009 #
Orienteering race 1:03:00 [5] *** 6.3 km (10:00 / km) +200m 8:38 / km
ahr:175 max:193 spiked:8/13c shoes: Orange Inov8
Etappe 2 - Schwialppass 14th
Would have been quite a good race but I lost a bit of time hesitating in the rocky section because it was hard to run & I was scared of getting lost. No. 8 was confusing ( coming off the top of a hill with other people - same conditions as most mistakes of mine!! ) & I went down the wrong veg boundary much too low down the hill. I need to be more aware of the heights I am at. Was quite annoyed with myself cos I'd identified this leg from the start as the one I was most likely to mess up! whooops.
Also very physically hard work.
Would have been quite a good race but I lost a bit of time hesitating in the rocky section because it was hard to run & I was scared of getting lost. No. 8 was confusing ( coming off the top of a hill with other people - same conditions as most mistakes of mine!! ) & I went down the wrong veg boundary much too low down the hill. I need to be more aware of the heights I am at. Was quite annoyed with myself cos I'd identified this leg from the start as the one I was most likely to mess up! whooops.
Also very physically hard work.
C • Map 1
Orienteering warm up/down 1:00:00 [0]
Long uphill walk to the start nearlly killed me!
Sunday Aug 2, 2009 #
Event: Swiss O Week!
Orienteering race 18:03 [4] ** 3.3 km (5:28 / km) +75m 4:55 / km
shoes: Trainers
Etappe 1 - Schwyz Sprint 13th
Didn't feel very well, still recovering from illness.
Was a pretty easy sprint with some route choice but mostly just for the runners.
Didn't feel very well, still recovering from illness.
Was a pretty easy sprint with some route choice but mostly just for the runners.
C • Map 1
Orienteering warm up/down 15:00 [0]