Training Log Archive: HolIn the 31 days ending Jan 31, 2019:
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Thursday Jan 31, 2019 #
Note
(sick) (rest day)
Feeling absolutely grim and should probably get some revision done
Wednesday Jan 30, 2019 #
Note
Can feel a cold coming through. Hopefully won't be too nasty!
Note
Okay I feel awful
11 AM
Swimming (PE) 1:00:00 [3]
Ew
6 PM
Tap 45:00 [2]
7 PM
Dance 1:45:00 [3]
Street and heels
Tuesday Jan 29, 2019 #
Orienteering (Junior training & coachin) 1:00:00 [0]
5 PM
S&C 45:00 [1]
7 PM
Running long 1:09:50 [4] 10.1 km (6:55 / km) +175m 6:22 / km
Nice and easy with Henry. Good fun on my favourite paths :)
9 PM
Stretching & Rolling 10:00 [0]
Sunday Jan 27, 2019 #
2 PM
Orienteering long (Arthur's Seat) 1:11:29 [4] 6.8 km (10:31 / km) +278m 8:44 / km
Oh. Dear.
First of all I brought mum's shoes instead of mine so they were way to big and really uncomfortable. Especially considering I have massive blisters from the Ceilidh last night.
It was freezing and windy higher up and I struggled to stay standing. 1 was fine even though I nearly lost my map.
2 was a bit of a nightmare. Started off fine but had to stop to get my hair out of my face and lost track of where I was and it took me a further 8 minutes to find the control.
6 was long and up but I spiked it even if I was incredibly slow.
7 was another nightmare. Wasn't using my compass and didn't stick to my plan. Also distracted by others. Was messing around in the path networks and never managed to relocate. Cheers Anna for telling me where it was xx
By 9 I was getting tired and cold and just started making really stupid mistakes.
On the way to 10 I ended up on a parallel path without realizing and with poor distance judgement (didn't even check the scale what an idiot) ended up back at 6.
11 was another longer leg which I could only really see one suitable route choice. I nailed it (mostly) but my legs just wouldn't let me run up the hills.
Spiked 12, 13 and 14 and then thank goodness I was at the finish!!
Lessons to be learned:
Look at the scale
Use my compass
Don't get distracted
Bring your own shoes
Get better at hills
First of all I brought mum's shoes instead of mine so they were way to big and really uncomfortable. Especially considering I have massive blisters from the Ceilidh last night.
It was freezing and windy higher up and I struggled to stay standing. 1 was fine even though I nearly lost my map.
2 was a bit of a nightmare. Started off fine but had to stop to get my hair out of my face and lost track of where I was and it took me a further 8 minutes to find the control.
6 was long and up but I spiked it even if I was incredibly slow.
7 was another nightmare. Wasn't using my compass and didn't stick to my plan. Also distracted by others. Was messing around in the path networks and never managed to relocate. Cheers Anna for telling me where it was xx
By 9 I was getting tired and cold and just started making really stupid mistakes.
On the way to 10 I ended up on a parallel path without realizing and with poor distance judgement (didn't even check the scale what an idiot) ended up back at 6.
11 was another longer leg which I could only really see one suitable route choice. I nailed it (mostly) but my legs just wouldn't let me run up the hills.
Spiked 12, 13 and 14 and then thank goodness I was at the finish!!
Lessons to be learned:
Look at the scale
Use my compass
Don't get distracted
Bring your own shoes
Get better at hills
Saturday Jan 26, 2019 #
Running 15:00 [1] 1.6 km (9:22 / km)
To the event
12 PM
Running 19:00 [1] 2.75 mi (6:55 / mi)
From hotel to event centre
1 PM
Orienteering 13:24 [5] 2.1 km (6:23 / km)
Edinburgh Sprint. Loved it! Some poor distance judgement and a bit of hesitance. Also just struggled to get up the steps at the end.
2 PM
Running (WD) 15:00 [3] 1.2 km (12:30 / km)
With anna
Friday Jan 25, 2019 #
7 PM
Orienteering (VERY short) 10:51 [5] 1.9 km (5:43 / km) +11m 5:33 / km
Edinburgh Weekend (Friday)
Just frustrating as it's literally 5 weeks until I'm allowed to cross a road... Can feel my speed improving but still not where I want it to be. Nav was easy and all my legs were very straight
Just frustrating as it's literally 5 weeks until I'm allowed to cross a road... Can feel my speed improving but still not where I want it to be. Nav was easy and all my legs were very straight
11 PM
Stretching & Rolling 10:00 [0]
Thursday Jan 24, 2019 #
Running 17:44 [4] 3.2 km (5:32 / km) +46m 5:10 / km
Short tempo. Bit dehydrated. Happy with progress :)
Wednesday Jan 23, 2019 #
Dance 2:30:00 [3]
Tap: 45mins
Street: 1hr
Heels: 45 mins
Street: 1hr
Heels: 45 mins
Tuesday Jan 22, 2019 #
Running 51:36 [3] 7.3 km (7:04 / km) +170m 6:20 / km
With Henry. Slight pull on the left Achilles up the hills so had to walk a bit. Will lay off a bit this week now prior to Edinburgh this weekend.
Monday Jan 21, 2019 #
Turbo Trainer 20:00 [2]
Light and slow. High cadence.
Dance (Tap) 1:00:00 [3]
Sunday Jan 20, 2019 #
Note
(rest day)
Saturday Jan 19, 2019 #
Orienteering (Welsh Junior Squad) 38:00 [3] 4.0 km (9:30 / km)
Paired with Rebecca, we both had different controls and had to do them alternately meaning you had to plan the leg backwards without knowing where you were coming from? Nailed all of mine and even managed to keep up with Rebecca on the hills! Felt really strong running in terrain!
Orienteering (Welsh Junior Squad) 27:22 [3] 2.6 km (10:32 / km)
Windows. Nailed 3 out of the 6, 1 was just a bit far up the stream and the other 2 were just atrocious ahah. Need to work on pacing deffinaltely!
Orienteering (Welsh Junior Squad) 24:00 [3] 1.3 km (18:28 / km)
Odds and evens relay
Note
Taped both my knee and my ankle. Both behaved! Never rolled my ankle or jared my one at all!
Quite disappointed I didn't get more done but my hands were numb
Quite disappointed I didn't get more done but my hands were numb
Friday Jan 18, 2019 #
Running (Hills) 28:53 [4] 3.4 km (8:30 / km)
3 west side 3 east side Broc Hill and down the spur. Had my Brooks on but should have worn my Inov8s. So so slippy. Very cold. It snowed on me
Thursday Jan 17, 2019 #
Running (Warm up) 5:00 [1] 0.85 km (5:53 / km)
Running 34:43 [4] 5.5 km (6:19 / km)
2 laps baseline test. Felt faster than it was :(. Still happy with it though! Gives me a good point to work from. Ran with dad encouraging me along (definitely not being annoying...)
Running (Cool down) 5:00 [1] 0.85 km (5:53 / km)
Wednesday Jan 16, 2019 #
Swimming (PE) 45 [3]
I hate swimming in school. But at least they've cleaned the filters in the pool for the first time ever. Just testing basic strokes. I'm very slow...
6 PM
Dance 2:30:00 [4]
Tap, Street, Heels - still loving the heels class even if my ankle twinged a bit. Ankle was fine with tap tho
Tuesday Jan 15, 2019 #
Orienteering (Coaching) 22:00 [3] 1.34 km (16:25 / km)
Coaching bearings with iona
Running 34:07 [3] 5.11 km (6:41 / km)
Intending to do around 9km on roads I set off slowish. Felt good for the first bit. At 3km it just didn't feel right, just felt a bit sick and my knees were getting sore so slowed it right down. Then at 5km I just gave up and walked home missing out the extra loop
Monday Jan 14, 2019 #
Running 17:04 [5] 3.2 km (5:20 / km) +44m 4:59 / km
Decided to attack a 2 miler. Absolutely broken by the end but I'm proud of myself for pushing through it and how much my speed has already come on :)
S&C 20:00 [1]
Foam roller on legs, spiky ball on feet and calves, core stability on exercise ball
Sunday Jan 13, 2019 #
12 PM
Orienteering (Club Champs) 57:18 [3] 5.46 km (10:30 / km)
I has absolutely no energy and I was shattered from Eri's 18th last night so I'm very glad I'm the only competitive W16. I stopped to help an M10 on the way to number 1. Then it was all running smoothly up until 4 even getting some top 3 split times. But I managed to jar my knee (again) and that affected it for the rest of the course and I just couldn't seem to keep running. My taped ankle seemed to be fine though. A small error into number 6 when I was slightly too far left but didn't trust myself. Then took the path route and spiked 7. 8 was atrocious ahaha. Just came out of 7 at the wrong angle and couldn't seem to relocate even though I was stood in a very obvious clearing. The rest was fine and I thought I'd go for the fastest run in time Golden Boot (successful). I even managed to get a CR on last year's JK run in on Strava.
Now just need to keep working on strength on hills and keep taking care of my knee. Also not to go to parties before events
Now just need to keep working on strength on hills and keep taking care of my knee. Also not to go to parties before events
Saturday Jan 12, 2019 #
Note
(injured) (rest day)
Friday Jan 11, 2019 #
Note
Managed to irritate my ankle in PE by kicking a ball (stupid I know). It's swollen up again but nowhere near as badly as before. No training today unfortunately (was intending to do some hills) and maybe not tomorrow. :(
Note
(injured) (rest day)
Thursday Jan 10, 2019 #
7 PM
Orienteering (Urban Score) 45:31 [4] 6.6 km (6:54 / km)
Chasers Urban Score in Uttoxeter. The way the map was mapped didn't quite click with me, especially in the town centre. I struggled to match the map to the ground. There were a few controls that I lost a lot of time on (one due to the way the circle was placed) and others just from me being an idiot. I panicked a lot in the fields and alleys as I couldn't see as far as I wanted and there were a lot of chavs and dogs. I misjudged distance a bit too. In the end I got 11 controls but was 30 seconds late. The only positive thing I can take from that was me speed. I started to push it after I lost loads of time and never seemed to burn out. I guess now I can start pushing myself harder :)
Wednesday Jan 9, 2019 #
Dance 3:00:00 [3]
1 hour of Tap - not too exciting, nothing more learned. Decided to push the ankle a bit and it seemed good
1 hour of Street - sick class!! Really fast
1 hour of Heels - so fun but I just spent the whole hour laughing at myself because I thought I looked stupid. Definitely something I'll be carrying on with though!
1 hour of Street - sick class!! Really fast
1 hour of Heels - so fun but I just spent the whole hour laughing at myself because I thought I looked stupid. Definitely something I'll be carrying on with though!
Tuesday Jan 8, 2019 #
S&C 30:00 [1]
10 mins on the core stability ball
10 mins on the wobble board (ankles are a priority)
10 mins rolling legs and the spiky ball on my feet
10 mins on the wobble board (ankles are a priority)
10 mins rolling legs and the spiky ball on my feet
7 PM
Running 50:27 [3] 7.2 km (7:00 / km) +159m 6:19 / km
A longer run with Henry with quite a lot of climb and mostly on single track (something I'm really not used to). I enjoyed the challenge though and it felt good to be further out on the chase again. I struggled up a lot of the hills so walked a bit but I guess that's an area to focus on. We also spent 5 mins of that time looking at stars and another 2 trying to work out where we were.
Monday Jan 7, 2019 #
7 PM
Running 20:05 [2] 3.1 km (6:29 / km)
Short slow loop. Felt absolutely grim but I thought it would make me feel better after. Jet lag had me up at 4 this morning so I'm absolutely shattered (especially after being back at school). I aimed to keep it slow and keep my heart rate down.
Sunday Jan 6, 2019 #
Running 18:00 [3] 3.0 km (6:00 / km)
Created a 15ish minute loop with a fair amount of climb to test myself every so often on my fitness (kind of as a progress tracker).
Today I just figured out the loop and did one lap slowly. So so jetlagged and still feel ill but it feels good to be home :)
Today I just figured out the loop and did one lap slowly. So so jetlagged and still feel ill but it feels good to be home :)