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Training Log Archive: Leakie

In the 7 days ending Jan 26, 2014:

activity # timemileskm+m
  Running2 1:42:30 11.99(8:33) 19.3(5:19)
  Orienteering1 1:40:04 9.82(10:12) 15.8(6:20) 250
  Bike2 1:25:00
  Spin1 1:00:00
  S&C2 55:00
  Circuits1 45:00
  Gym1 45:00
  Total9 8:12:34 21.81 35.1 250
  [1-5]8 7:47:34

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Sunday Jan 26, 2014 #

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.

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 :-)

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!

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 #

(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.

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