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Training Log Archive: Leakie

In the 7 days ending Nov 23, 2008:

activity # timemileskm+m
  Running3 3:04:00 21.5(8:34) 34.6(5:19) 70
  Orienteering1 1:22:22 3.29 5.3 13538 /48c79%
  S&C1 1:00:00
  Stretching1 1:00:00
  Total6 6:26:22 24.79 39.9 20538 /48c79%

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Sunday Nov 23, 2008 #

Running long 1:21:00 [3] 14.6 km (5:33 / km) +70m 5:25 / km

Decided that it wasn't beneficial to go to Eccleshall Woods, so i went for a long slow run instead.

Ran to Brayton Barff on the main road (flat about 3.5km ish)- 18mins
2 and a half times round (undulating 5.5km) - 28mins
To Hambleton Hough along the back roads past the golf club (nearly 4km very tired!) - 25mins
Round once and back home (2km) - 10mins

Absolutely exhausted when i came back and i went to sleep!


Shoulder pain! owch!!

Saturday Nov 22, 2008 #

Orienteering warm up/down 40:00 [2]

Was probably about 40mins warm up and down for the two races, including jogging 2km to the first start.

Orienteering race 18:54 [4] *** 2.3 km (8:13 / km) +55m 7:20 / km

SHUOC chasing sprint Prologue - The Edge Campus
(obv. the distance is more because i didn't go straight line!)

Had the 5th fastest time on the womens open which i was quite surprised about considering my run was a bit of a disaster. I compared splits with Sabine and found it was the long route choice legs i lost the most time on. I did well on the shorter more technical parts of the course though, and was quite shocked to have some similar times on legs. I think i'm improving at that 'changing direction ultrasprint' style of o'ing. Lost about 1:30 mins i think - something like that.

4-5 was awful and i didn't realise there was an uncrossable wall until i got there and then i went back the other way when i should have continued down the hill, but i didn't see there was a gap! so i ended up going all the way to the top of the road/hill :(
11-12 i went down the wrong little path because i wasn't counting them off
12-13 more of the same, didn't count the buildings off and got confused where i was
20-21 whoops started to run to 22!

Realised that when i make a choice to stick with it even if i see a better route after i've set off, and to always be in contact with the map!!

Orienteering race 23:28 [4] *** 3.0 km (7:49 / km) +80m 6:54 / km

Final - University of sheffield Main Campus

Set off much too quickly i think! Felt really sick as well because there wasn't enough time between the races for my food to digest properly. Annoyed that i couldn't catch Jess up and that i got caught up myself, my legs just felt dead. Was going as well as i could have until 18 when i got really tired and lost concentration and made some pretty stupid mistakes in the last part of the course. I didn't enjoy this race as much, but it was proably because i was running too fast to be able to navigate, and that is what i like best. I think i needed to read my descriptions for control 25 too! whoops, went all the way up the steps when it was at the bottom of the hill!

Need to do some longer interval sessions i think, so that i can sustain my pace because i just couldn't keep running, and it is frustrating to be slow in a sprint race!! :)

Friday Nov 21, 2008 #

(rest day)

Thursday Nov 20, 2008 #

Stretching 1:00:00 [3]

I'm sure i work harder in this class than i do on a run!
Did lots of aerobic exercises/jogging/drills for about 20mins
Then did the usual weights/sit ups/step. failed miserably at press ups!
And stretched to cool down. i really enjoy it and i even remembered to do my core at the same time! I think it is better than a slow flat street run???

Wednesday Nov 19, 2008 #

Running tempo 50:00 [4] 10.0 km (5:00 / km)

Fast tempo run round Bishopthorpe, then round the knavesmire. Was quite muddy so i think i was a bit slower than normal because i had to take a detour as it was flooded. In pain after about 7km! but i'm pleased i carried on. Good effort, especially at 9am.

Tuesday Nov 18, 2008 #

Running 53:00 [3] 10.0 km (5:18 / km)

Did the loop of Selby with the running club. Split it into 3 sections: 20mins, 15mins, 20mins. Felt quite good really. Did the first and last ones at normal club pace but this time did the second one faster and knocked about 2mins off normal time. :)

Monday Nov 17, 2008 #

S&C 1:00:00 [3]

Did the Start Core programme. The plank still gives me loads of trouble, i just can't hold it! Feel like i'm improving in the other areas though and really trying to work on not bulging during exercises.

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