Training Log Archive: LeakieIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
Running 41:00 [2] 7.8 km (5:15 / km) +40m 5:07 / km
Nice run around Bugs, just steady as I've been feeling a bit off this last few days. Definitely got some more energy back now though.
Wishing everyone an injury free new year, filled with mud, hills, happiness and success :-)
Wishing everyone an injury free new year, filled with mud, hills, happiness and success :-)
Monday Dec 30, 2013 #
Note
(rest day)
Back to work and not feeling the greatest this evening, I think the Christmas break has worn me out more than before I left!!
Sunday Dec 29, 2013 #
Event: Regional Event
11 AM
Orienteering 59:00 [3] 9.5 km (6:13 / km)
Skipwith Common (Brown) - much better than recent events :-)
Practised lots of actual orienteering skills and wasn't even too slow! Got very confused in the middle of the course where I'm sure nothing looked like it did on the map. Aside from that fairly happy to only be a few minutes down on some of the guys who would normally massively beat me.
Back to the South now...
Practised lots of actual orienteering skills and wasn't even too slow! Got very confused in the middle of the course where I'm sure nothing looked like it did on the map. Aside from that fairly happy to only be a few minutes down on some of the guys who would normally massively beat me.
Back to the South now...
Friday Dec 27, 2013 #
11 AM
Running race 1:03:00 [4] 11.0 km (5:44 / km) +415m 4:49 / km
Guisborough fell race
Not my most successful running venture ever :P ....but I really need to get better at this kind of thing & only one way to do that. Lots of fun in the woods and mud, not loving life quite so much out on top of that windy moor though!
Glad we made the trip though, if only for post race fish and chips in Whitby :-)
Not my most successful running venture ever :P ....but I really need to get better at this kind of thing & only one way to do that. Lots of fun in the woods and mud, not loving life quite so much out on top of that windy moor though!
Glad we made the trip though, if only for post race fish and chips in Whitby :-)
Running warm up/down 20:00 [1]
Trying to keep up with Cat - before she disappeared 10 minutes into the distance to win the race! :)
Thursday Dec 26, 2013 #
Running 1:00:00 [2] 10.8 km (5:33 / km) +80m 5:21 / km
A lovely run in Clumber Park whilst everyone else was chilling in the tearoom (so sad to miss cake!). Beautiful - frosty & sunny combo day, made the post christmas plod more enjoyable :-)
Wednesday Dec 25, 2013 #
8 AM
S&C 40:00 [1]
Tuesday Dec 24, 2013 #
12 PM
Running 44:00 [2] 7.6 km (5:47 / km) +185m 5:10 / km
Temple Newsam - mud everywhere & super windy whenever you weren't sheltered by the woods. Really enjoyed being out again post walk.
Monday Dec 23, 2013 #
10 AM
Running 1:06:00 [3] 11.7 km (5:38 / km) +505m 4:38 / km
Hilly run in Brayton Barff. Came home to a pancake brunch, winning!
Sunday Dec 22, 2013 #
9 PM
S&C 45:00 [1]
Been out with friends all day, and my shins ached from yesterday all this morning. Got the theraband out and did the majority of my core exercises that I keep forgetting to do!
Saturday Dec 21, 2013 #
Event: YHOA Night League
9 AM
Running tempo 21:00 [4] 5.0 km (4:12 / km)
Pontefract Parkrun - fastest time since my injury in the summer :-) sloooowly getting there. Felt a bit rubbish on the drag up to the grandstand but pretty pleased times are heading in the right direction towards a sub 20.
Running warm up/down 20:00 [1]
6 PM
Orienteering race 38:37 [4] 4.64 km (8:19 / km) +110m 7:26 / km
YHOA night event at Storthes Hall.
Felt pretty slow and quite disappointed about it, no spring in my legs at all.
Lost 90 seconds at 1, going too fast and too low down the slope, had to relocate off of 4. Then I had a fairly good patch remembering to have AP's and to read the map!! Lost a minute in the brambles going 8-9, just couldn't get through at all. And again at 15 where there were 3 bushes on the map and about 20 in reality.
My fitness will come but I really need to do more orienteering, and remember how to be disciplined & plan ahead.
Felt pretty slow and quite disappointed about it, no spring in my legs at all.
Lost 90 seconds at 1, going too fast and too low down the slope, had to relocate off of 4. Then I had a fairly good patch remembering to have AP's and to read the map!! Lost a minute in the brambles going 8-9, just couldn't get through at all. And again at 15 where there were 3 bushes on the map and about 20 in reality.
My fitness will come but I really need to do more orienteering, and remember how to be disciplined & plan ahead.
Orienteering warm up/down 20:00 [1]
Friday Dec 20, 2013 #
Note
Packing, working & travelling back to Yorkshire
Thursday Dec 19, 2013 #
5 PM
Spin 50:00 [2]
Wednesday Dec 18, 2013 #
6 PM
Bike 30:00 [1]
Running warm up/down (Track) 15:00 [1] 2.2 km (6:49 / km)
So much driving rain and wind battering us around the track tonight.
7 PM
Running intervals (Track) 27:30 [3] 6.8 km (4:03 / km)
5 x 1km (200m recovery)
Followed with a christmas relay. A santa, an elf, and a rudolph in each team - I got to wear a flashing red nose and everything :) Trying to get a christmas cracker round the track instead of a baton! So much fun!
Followed with a christmas relay. A santa, an elf, and a rudolph in each team - I got to wear a flashing red nose and everything :) Trying to get a christmas cracker round the track instead of a baton! So much fun!
Tuesday Dec 17, 2013 #
Note
Christmas Party after work. Should really have trained this morning, but I'm sooo tired, annual leave can't come soon enough!
Monday Dec 16, 2013 #
Note
(rest day)
Boiler has broken, no hot water, no heating, train home was cancelled, not a good day
Sunday Dec 15, 2013 #
10 AM
Bike warm up/down 40:00 [1]
Orienteering 24:12 [4] 5.25 km (4:37 / km)
Sprint training with Ruth at Whiteknights campus.
Did a longer course first and I realised that I am appalling at planning ahead and have such a stop-start technique (which isn't particularly beneficial in a sprint!).
Then we decided to do 3 shorter loops and work at full speed (on yesterdays tired legs!) with good technique. These went much better - forced myself to plan an exit route before reaching the next control.
Also need to improve my speed endurance big time - but practice makes perfect as they say :)
Did a longer course first and I realised that I am appalling at planning ahead and have such a stop-start technique (which isn't particularly beneficial in a sprint!).
Then we decided to do 3 shorter loops and work at full speed (on yesterdays tired legs!) with good technique. These went much better - forced myself to plan an exit route before reaching the next control.
Also need to improve my speed endurance big time - but practice makes perfect as they say :)
Saturday Dec 14, 2013 #
11 AM
Orienteering race 33:50 [4] 5.7 km (5:56 / km) +130m 5:20 / km
spiked:8/12c
Light Blue (?) at Mytchett
Started out pretty well I think, but then i got a little confused in the middle over contour interpretation [because I've done relatively little orienteering of late I was struggling to make a mental image of what anything was going to look like]. Then I think I wimped out too much by going around to avoid the bracken - fairly sure some more direct routes might have been faster. Blew a good 90 seconds at the end fannying around in the wrong reentrant.
Things to learn
- sometimes you need to man up and go straight
- concentrate right until the very end, complacency costs time
Started out pretty well I think, but then i got a little confused in the middle over contour interpretation [because I've done relatively little orienteering of late I was struggling to make a mental image of what anything was going to look like]. Then I think I wimped out too much by going around to avoid the bracken - fairly sure some more direct routes might have been faster. Blew a good 90 seconds at the end fannying around in the wrong reentrant.
Things to learn
- sometimes you need to man up and go straight
- concentrate right until the very end, complacency costs time
12 PM
Orienteering 37:15 [4] 5.75 km (6:29 / km) +220m 5:26 / km
SN relay training - a good crowd with ruth, anne, sarah & the guys. Being the slowest there meant i had to push hard not to be left behind - just what I need :)
Had 4 mass start gaffled courses 5:29, 6:42, 17:03, 7:59 (massively dying on number 3!) to simulate a relay situation. Especially tricky without flags to be 100% certain you were at the feature. Hopefully we can get some more group training going like this.
Had 4 mass start gaffled courses 5:29, 6:42, 17:03, 7:59 (massively dying on number 3!) to simulate a relay situation. Especially tricky without flags to be 100% certain you were at the feature. Hopefully we can get some more group training going like this.
Friday Dec 13, 2013 #
5 PM
Gym 1:10:00 [3]
Feeling a bit guilty for doing nothing yesterday other than consume wine. Cracked on with rowing, weights, and a circuits class tonight. Time not including the breaks.
I don't think I could do a press up to save my life, let alone the mega hard exercises tonight. Going to ache tomorrow!
I don't think I could do a press up to save my life, let alone the mega hard exercises tonight. Going to ache tomorrow!
Thursday Dec 12, 2013 #
Note
Christmas party in London, got lost trying to find paddington and did a few loops of the underground. Such a disaster!
Wednesday Dec 11, 2013 #
Bike 30:00 [1]
Omgeeee it was freezing. I couldn't get my helmet off because my hands didn't function after that ride.
7 PM
Running warm up/down (Track) 25:00 [1] 3.2 km (7:49 / km)
Running intervals (Track) 31:00 [3] 7.12 km (4:21 / km)
Stitches out this morning, and feeling a bit bruised, so nothing too strenuous. Just tucked in the middle pack and let them pace.
Had a timed 7:30 (about 1800m), then 5 x 600m, then a timed 800m (3:02).
Didn't really feel like intervals at today's pace - more just a good aerobic workout.
Enjoyed being back out with everyone though :)
Had a timed 7:30 (about 1800m), then 5 x 600m, then a timed 800m (3:02).
Didn't really feel like intervals at today's pace - more just a good aerobic workout.
Enjoyed being back out with everyone though :)
Tuesday Dec 10, 2013 #
5 PM
Gym 45:00 [2]
Rowing and some slower more resistancy stuff on the cross trainer.
Monday Dec 9, 2013 #
7 PM
Running 43:00 [2] 7.3 km (5:53 / km)
Bit of a cruise around lower caversham, trying to find which house had the tackiest christmas decorations - surprisingly entertaining!
Also found All Hallows Road leading these big cemetery gates and freaked myself out because it was so dark and misty and I watched hound of the baskervilles last night haha.
Also found All Hallows Road leading these big cemetery gates and freaked myself out because it was so dark and misty and I watched hound of the baskervilles last night haha.
Sunday Dec 8, 2013 #
2 PM
Running 25:00 [2] 4.5 km (5:33 / km)
Whoop whoop!
Didn't want to risk XC just incase I tripped whilst the stitches are still in. Almost no pain running on the roads though :-)
Training is a go!
Got a really busy 2 weeks coming up, so I'm just going to do what I can and enjoy getting back into it. Happy :)
Didn't want to risk XC just incase I tripped whilst the stitches are still in. Almost no pain running on the roads though :-)
Training is a go!
Got a really busy 2 weeks coming up, so I'm just going to do what I can and enjoy getting back into it. Happy :)
Gym 40:00 [2]
Cross trainer, taking out my frustration & lack of exercise from this past week! Felt good to be doing something again.
Tuesday Dec 3, 2013 #
Note
(injured)
Want to go running :-( :-( :-(
And missing XC this weekend, so not impressed.
Stitches are coming out next Wednesday so I guess I need to be sensible and make sure it is healed by then. Fingers crossed to be back by Mychett on the 14th, but no rushing and making it worse like last time (got to learn a lesson sometimes!). Guess I'm just frustrated that the good training consistency has been broken, & I don't want to lose the effort I already put in.
And missing XC this weekend, so not impressed.
Stitches are coming out next Wednesday so I guess I need to be sensible and make sure it is healed by then. Fingers crossed to be back by Mychett on the 14th, but no rushing and making it worse like last time (got to learn a lesson sometimes!). Guess I'm just frustrated that the good training consistency has been broken, & I don't want to lose the effort I already put in.