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Training Log Archive: Leakie

In the 7 days ending Dec 15, 2013:

activity # timemileskm+m
  Gym2 1:55:00
  Running2 1:39:00 10.95(9:03) 17.62(5:37)
  Orienteering3 1:35:17 10.38(9:11) 16.7(5:42) 3508 /12c66%
  Bike2 1:10:00
  Total8 6:19:17 21.33 34.32 3508 /12c66%

» now

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 :)

Saturday Dec 14, 2013 #

11 AM

Orienteering race 33:50 [4] 5.7 km (5:56 / km) +130m 5:20 / km

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
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.

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!

Thursday Dec 12, 2013 #


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 :)

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.

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