Training Log Archive: LeakieIn the 31 days ending Jan 31, 2014:
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Friday Jan 31, 2014 #
Gym 30:00 [2]
Rowing and weights
Spin 30:00 [2]
Spinning with a screen where we went round Yosemite! and it told you to increase resistance on hills, sprint on the flats etc. Really cool spotting places I'd been :)
Thursday Jan 30, 2014 #
Note
(rest day)
Wednesday Jan 29, 2014 #
Bike 30:00 [1]
Running warm up/down (Track) 15:00 [1] 2.3 km (6:31 / km)
Running intervals (Track) 28:00 [3] 6.2 km (4:31 / km)
5 x 1km @10km pace (active recoveries)
Averaged 4:20ish for the kms which felt very easy, but I was tired today so I'm not complaining, I think my body appreciated not having a tough sesh this week.
Averaged 4:20ish for the kms which felt very easy, but I was tired today so I'm not complaining, I think my body appreciated not having a tough sesh this week.
Tuesday Jan 28, 2014 #
Running 41:00 [2] 7.7 km (5:19 / km) +50m 5:09 / km
Not the most inspiring run ever - just a loop round the roads to emmer green in the dark and drizzle.
Monday Jan 27, 2014 #
Circuits 1:00:00 [2]
A new class but I really like it - no weights any more, but a mix of cardio (squats, lunges, jumps) and core (sooo much plank, & variations on a situp/crunch).
Sunday Jan 26, 2014 #
Event: Southern Championships
Orienteering race 1:25:04 [3] 13.4 km (6:21 / km) +250m 5:48 / km
Annoyed at myself!
Felt like I was running really well & then got totally distracted at the end.
Slow at the beginning trying to get used to the 1:15000 scale but then I got into it. Lost some time on 13 faffing around in the green - I think staying higher might have been better. Then everything was good again until 20 - nightmare! Was running far too fast for that tricky part and then suddenly saw loads of people and got totally distracted, & instead of sticking on my compass went over to where they were. Just didn't have enough confidence that I was right. Followed this up by trying to make up time to 21 (idiot), not reading the map, and got completely lost in the rhododendrons again. A good 5-6 minutes blown here.
Lessons - Have some more confidence to ignore other people, don't try to race them, just do your own thing (fairly sure I've been telling myself that for years :P). Slow down in the tricky sections. Don't think "I'm near the end" and switch off. More map time.
Positives - the rest of the course was good & I think my fitness is starting to make a reappearance.
Felt like I was running really well & then got totally distracted at the end.
Slow at the beginning trying to get used to the 1:15000 scale but then I got into it. Lost some time on 13 faffing around in the green - I think staying higher might have been better. Then everything was good again until 20 - nightmare! Was running far too fast for that tricky part and then suddenly saw loads of people and got totally distracted, & instead of sticking on my compass went over to where they were. Just didn't have enough confidence that I was right. Followed this up by trying to make up time to 21 (idiot), not reading the map, and got completely lost in the rhododendrons again. A good 5-6 minutes blown here.
Lessons - Have some more confidence to ignore other people, don't try to race them, just do your own thing (fairly sure I've been telling myself that for years :P). Slow down in the tricky sections. Don't think "I'm near the end" and switch off. More map time.
Positives - the rest of the course was good & I think my fitness is starting to make a reappearance.
Orienteering warm up/down 15:00 [1] 2.4 km (6:15 / km)
Saturday Jan 25, 2014 #
12 PM
Gym 45:00 [2]
Shins a tiny bit sore from track so cross training today
8 PM
S&C (Rolling/Stretching) 25:00 [0]
Friday Jan 24, 2014 #
9 AM
Bike 55:00 [1]
Had a meeting the other side of town
6 PM
Bike 30:00 [1]
To track and back - absolutely soaked, what minging weather!
Running intervals (Track) 34:30 [3] 7.6 km (4:32 / km)
Since I didn't make track on Wednesday, went tonight instead.
600m, 200m, x 6 (with 250m jog between each one).
Never know what speed to do intervals at. This coach said to go at 5km speed, but that feels far too easy for 600m reps? Got told off for running too quickly(!) and I get that the aim isn't to go all out, but surely you should be working hard or there's no point.
Going back to my normal group next week. Prefer being told off for going too slowly haha :-)
600m, 200m, x 6 (with 250m jog between each one).
Never know what speed to do intervals at. This coach said to go at 5km speed, but that feels far too easy for 600m reps? Got told off for running too quickly(!) and I get that the aim isn't to go all out, but surely you should be working hard or there's no point.
Going back to my normal group next week. Prefer being told off for going too slowly haha :-)
Running warm up/down 20:00 [1] 2.5 km (8:00 / km)
Thursday Jan 23, 2014 #
6 PM
Spin 1:00:00 [2]
Tried really hard to keep a high effort level - lots of hills, sprints, jumps etc. Started flagging big time at 50mins & felt pretty done in when I got off the bike!
Wednesday Jan 22, 2014 #
7 PM
Circuits 45:00 [3]
Finished work too late for track so I thought I'd try out something different.
"Abs Attack" - the most painful 45 minutes of my life. Never again!
"Abs Attack" - the most painful 45 minutes of my life. Never again!
Tuesday Jan 21, 2014 #
12 PM
Running 48:00 [2] 9.2 km (5:13 / km)
Love working from home! Lunchtime run along the thames path & nobody cares that you're sweaty afterwards :)
6 PM
S&C 30:00 [1]
Core and theraband work
Monday Jan 20, 2014 #
Note
(rest day)
Aching bad from the weekend and I don't want to get injured or do any damage after my first injury free winter in forever. Still quite shocked that I'm managing my shins so well, and the worst that's happened is a few stitches.
Sunday Jan 19, 2014 #
Running race 43:50 [4] 9.07 km (4:50 / km) +95m 4:36 / km
TVXC Bracknell.
Well this was hard. I wasn't really pushing at any point but my legs are so shot from yesterday that they just wouldn't move. Felt a bit like I was trying to lift solid blocks instead of quads.
A bit disappointed not to be a team counter today, but I'm glad I went and raced anyway. More beneficial for my fitness than a jog round Reading anyway!
Well this was hard. I wasn't really pushing at any point but my legs are so shot from yesterday that they just wouldn't move. Felt a bit like I was trying to lift solid blocks instead of quads.
A bit disappointed not to be a team counter today, but I'm glad I went and raced anyway. More beneficial for my fitness than a jog round Reading anyway!
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
Saturday Jan 18, 2014 #
Event: The 33rd Box Hill Fell Race
Running race 1:12:58 [4] 11.63 km (6:16 / km) +495m 5:10 / km
Fantastic (okay maybe I didn't think so at the time!), but pretty chuffed to have got round in one piece in a fairly respectable time.
The climb straight from the start was awful, had a bit of a panic about 500m in that I would have to walk the whole way and embarrass myself :P
Then I got overtaken by quite a few people on the early descents - 4 knee injuries from falling in the last year has put a stop to any confidence there.
We then went up the big climb from 3km - 4km where I overtook them all again with a pretty rapid powerwalk! Kudos to anyone who ran that.
Loved the next 5km, picked up the pace and felt like I was racing again rather than just hanging on.
Started dying on the last ascent though, but still overtook quite a few men and managed to hold them off to the finish.
Definitely want to try more races like this & get better at the dreaded hills.
Only FU23 so won by default - YASSS! ;-)
The climb straight from the start was awful, had a bit of a panic about 500m in that I would have to walk the whole way and embarrass myself :P
Then I got overtaken by quite a few people on the early descents - 4 knee injuries from falling in the last year has put a stop to any confidence there.
We then went up the big climb from 3km - 4km where I overtook them all again with a pretty rapid powerwalk! Kudos to anyone who ran that.
Loved the next 5km, picked up the pace and felt like I was racing again rather than just hanging on.
Started dying on the last ascent though, but still overtook quite a few men and managed to hold them off to the finish.
Definitely want to try more races like this & get better at the dreaded hills.
Only FU23 so won by default - YASSS! ;-)
Running warm up/down 20:00 [1] 3.4 km (5:53 / km)
Friday Jan 17, 2014 #
Note
(rest day)
Feeling loads better after endless stretching and rolling all day. Super excited for this weekend now :-)
Thursday Jan 16, 2014 #
5 PM
Gym 45:00 [1]
Cross training. Achilles/calf/something in my leg has been really sore since intervals. Could barely walk downstairs this morning?? So just taking it easy and trying to coax my body to the weekend in one piece!
C • rest 1
S&C 15:00 [0]
Wednesday Jan 15, 2014 #
6 PM
Bike 30:00 [1]
Running warm up/down 25:00 [1] 3.4 km (7:21 / km)
Jogging and drills
7 PM
Running tempo (Track) 12:46 [4] 3.2 km (3:59 / km)
Timed 2 miles - eurggh this was not a fun way to start training!
Running intervals 15:45 [4] 3.5 km (4:30 / km)
5 x 500m with 200m recoveries
Tuesday Jan 14, 2014 #
6 PM
Spin 40:00 [2]
Feeling a bit more spritely today so spinning was back on.
Running 25:00 [2] 4.0 km (6:15 / km)
Still keen so went for a wee run after spinning
Monday Jan 13, 2014 #
S&C 30:00 [0]
(rest day)
Had a thumping headache all day so switching my rest days around as I didn't really feel like spinning tonight. Just did rolling and some core bits instead.
Sunday Jan 12, 2014 #
11 AM
Running race (Cross Country) 38:02 [4] 8.45 km (4:30 / km)
TVXC - Tadley
Actually one of the best races I've run in ages - absolutely loved it! Such a fun course, & loads of mud as an added bonus!
Probably the first time since the summer that I've felt good & like it wasn't a massive effort to haul myself round :-)
2nd counter for Reading RR too - so improvements all round, super happy with today.
Actually one of the best races I've run in ages - absolutely loved it! Such a fun course, & loads of mud as an added bonus!
Probably the first time since the summer that I've felt good & like it wasn't a massive effort to haul myself round :-)
2nd counter for Reading RR too - so improvements all round, super happy with today.
Running warm up/down 15:00 [1]
Saturday Jan 11, 2014 #
1 PM
Running 1:26:00 [2] 16.1 km (5:20 / km) +160m 5:05 / km
Lovely long run on the lanes all out round mapledurham and chazey. So sunny - stunning views of all the floods, loads of red kites, really enjoyed it.
Friday Jan 10, 2014 #
6 PM
Circuits 1:00:00 [2]
The usual class plus some extra on my own afterwards.
Apparently the timetable is all changing soon so might have to find a new day for circuits or a different strength class, have to wait and see.
Apparently the timetable is all changing soon so might have to find a new day for circuits or a different strength class, have to wait and see.
Thursday Jan 9, 2014 #
6 PM
Gym 40:00 [2]
Cross Training
Wednesday Jan 8, 2014 #
6 PM
Bike 30:00 [1]
To the track and back again afterwards
7 PM
Running (Track) 30:00 [4] 7.0 km (4:17 / km)
5 x 1200m [with active 90ish sec recoveries].
Felt gooood after having a rest yesterday & pushed on fairly fast for me :-) Left the old men behind so that's always a bonus!!
Felt gooood after having a rest yesterday & pushed on fairly fast for me :-) Left the old men behind so that's always a bonus!!
Running warm up/down 20:00 [1] 3.0 km (6:40 / km)
Chatting about upcoming xc and fell races
Tuesday Jan 7, 2014 #
Note
(rest day)
Monday Jan 6, 2014 #
5 PM
Spin 40:00 [2]
Loving the spin! :-)
Sunday Jan 5, 2014 #
3 PM
Running 52:00 [2] 9.1 km (5:43 / km) +90m 5:27 / km
Intended to go for a long run on the thames valley path, but it was still all flooded when I got there - So had to abandon that plan and do a road loop round caversham heights instead.
Saturday Jan 4, 2014 #
1 PM
Running 35:00 [1] 6.6 km (5:18 / km)
Sweating out the sambuca :-)
Running hills 7:30 [4]
45 sec - short steep hill reps.
8 PM
S&C 30:00 [0]
Physio exercises
Friday Jan 3, 2014 #
6 PM
Circuits 40:00 [2]
Still couldn't do a press up to save my life but definitely improving at all the weighted squats/lunges. Really enjoyed it.
Thursday Jan 2, 2014 #
6 PM
Gym 50:00 [2]
Most productive day at work ever! Continued the keenness with a mega fun cardio sesh at the gym.
Wednesday Jan 1, 2014 #
11 AM
Bike warm up/down 45:00 [1]
Disgusting weather, soaked through before I even arrived!!
Orienteering 54:00 [3] 10.0 km (5:24 / km)
Score event at Whiteknights where you had to get all the 100 controls before the 200 ones, and once you switched you couldn't go back.
Was so cold I just set off running without a plan, and took the most ridiculous route round the first set! Never mind, I think I got them all in the end, but it was hard to tell when grappling with the map!!
Just happy to be out & starting the new year properly.
Was so cold I just set off running without a plan, and took the most ridiculous route round the first set! Never mind, I think I got them all in the end, but it was hard to tell when grappling with the map!!
Just happy to be out & starting the new year properly.