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Training Log Archive: Cat T

In the 29 days ending Feb 29, 2012:

activity

time

miles

Alternative training

17:45:00

S&C

11:28:00

Running - easy

8:51:00

Orienteering - easy

4:16:40

Orienteering - hard

3:35:57

4.04

6.5

Orienteering - medium

3:29:00

Running - hard

1:29:00

Aquarunning - easy

50:00

Total

51:44:37

4.04

6.5

averages - weight:52.8kg

3:05

0:00

» now

Wednesday Feb 29, 2012 #

7 AM

S&C 1:15:00 [1]
weight:52.3kg

Alternative training (Spinning bike) 30:00 [1]

easy spin looking at Loughrigg map

11 AM

Note
(injured)

physio. lots better but still not perfect, so strapped up again and careful not to be doing too much next week.

the rest of today will be uni work i think. trying to get it out of the way so im not stressing when away!

Tuesday Feb 28, 2012 #

6 PM

Running - hard intervals 24:00 [4]
shoes: Mizuno Wave Rider Nov 11

2x6mins, 4x3mins. Feeling tired tonight, not surprisingly. legs not really up for it but tried to dig in and it was good to get them done.

Running - easy warm up/down 30:00 [1]
shoes: Mizuno Wave Rider Nov 11

Monday Feb 27, 2012 #

6 PM

Alternative training (Spinning bike) 1:00:00 [1]

at CSE, loosening out after travelling. quite tired today. kept hr low, 140-145. i have two days at home before going to Linne camp in Portugal, will be resting and doing uni work, and not so much training with impact. Still being careful.

I think i was running quite well at the weekend, and i think it's because i was doing lots of alternative training, where i was doing CV work but resting my legs at the same time. will try training like this before and between races this year.

Sunday Feb 26, 2012 #

11 AM

Orienteering - medium long 2:08:00 [3]
ahr:168 max:185 shoes: Icebug SPIRIT2-L olx Jul 11

Lovely sunny morning. More Linne training at Östfora. Mass start, as usual. I was the only girl wanting to do the full 16km so ran with the boys. Fine for about 1hr 40 then suddenly v tired, so slowed a bit and ran the last few by myself. Trying to be active all the time, not just following the group (altho they didnt go wrong much at all).

Tough in the snow in the more open places.

Today's course: http://www.rejset.se/filer/upload/120226_langostfo...

6 PM

S&C (jympa) 48:00 [2]
shoes: Mizuno Wave Rider Nov 11

Just to make sure i wont be able to move tomorrow. Uppsala without SnyggMagnus is not an option. Painful but loved it as ever. Also love that Leila K's 'Electric' is still on the playlist, what a song! :-D

Saturday Feb 25, 2012 #

10 AM

Orienteering - hard (Mass start) 48:00 [4] 6.5 km (7:23 / km)
shoes: Icebug SPIRIT2-L olx Jul 11

Linne's Tiomila training, in a forest somewhere near Uppsala. Ran hard. Some snowy bits were a bit slow, but felt quite good.

Finally learning run here, simple plans and more confidence, thinking ahead, but still not holding up so well under pressure (like when running with Boris and Bjorn near the end). Sometimes not getting quite the right direction. One miss.

Rare moment of glory though, i was the first girl back today by around 3 minutes :-D

Running - easy warm up/down 25:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

2 PM

Note

meeting about 10mila, some chat about the terrain, planning courses on the maps and discussing them. geektastic :-)

4 PM

Running - easy 37:00 [1]
shoes: Mizuno Wave Rider Nov 11

Linne training 2 was road intervals. i didnt think it was a good idea after running hard already today so jogged the warm up and drills and then back to the club hut.

8 PM

Note

indoor race round Linne hut. under pressure the whole way, head to head with Hanna AM and lots of filming going on! she won. just.

http://www.dxdeluxe.se/linnekartparmen/show_map.ph...

Friday Feb 24, 2012 #

10 AM

S&C 1:00:00 [1]

Alternative training (Cross-trainer) 30:00 [1]

easy to loosen off

2 PM

Note
(injured)

Needles in front of shin today. Needed recovery cake afterwards. Put some ice on to stop it feeling bruised later.

Thursday Feb 23, 2012 #

10 AM

Alternative training intervals (Spinning bike) 35:00 [3]

2 (10x90/30s), recoveries short enough to make it nearly a continual effort. 5mins between sets. not all good, had the same problem as on Tuesday morning, with 2 to go suddenly felt awful. Really dizzy this time. So stopped til i felt better and then warmed down. Not sure why this could be, but was planning to take it easy til Saturday anyway.

Alternative training warm up/down 30:00 [1]

5 PM

Running - easy 31:00 [2]
shoes: Mizuno Wave Rider Nov 11

Linne training is O-intervals on asphalt, and had forgotten to borrow any useful forest maps from KG, so went from Villavägen to run on the tracks in Stadsskogen. Hadnt gone far in there when the paths got too icy for trainers, so ran a loop round Eriksberg, down to Flogsta and Ekeby then home. Needing care in places, patchy ice.

Wednesday Feb 22, 2012 #

11 AM

S&C 1:00:00 [1]

not quite as good as CSE, but gym had most of what i normally use

Alternative training (Spinning bike) 30:00 [1]

easy recovery spin

6 PM

Aquarunning - easy 50:00 [2]

at Centralbadet. after so long not doing this, it was enough effort to get good technique without doing intervals.

Tuesday Feb 21, 2012 #

7 AM

S&C (core) 30:00 [1]

feeling much better after being knocked out all yesterday. had had some swelling round my ankles but its gone back down now.

10 AM

Alternative training intervals (Cross-trainer) 33:00 [5]

looong intervals on the cross-trainer. 2x15mins, first one 85-90% max HR and second mostly just above 90%. then was giong to do 5x1min max effort but thought i would be sick after 3 and had to get off, so left it there.

Alternative training warm up/down (Cross-trainer) 32:00 [1]

6 PM

Running - easy long 1:30:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

ran quite a bit more than i intended at Tisdagsbana. Snowy but not snöpuls deep. running fine after this morning's efforts, and shin holding up well. navigation was quite passive for most of it, chatting and not paying attention til towards the end. nice food after too. i miss doing this every week!

watch being spazzy so no exact time. ran the 12km http://www.oklinne.nu/documents/documents_open.php...

Monday Feb 20, 2012 #

9 AM

Note
(rest day)

Needles. Oh my word i forgot how much this hurts. Ouch! Lots of inflammation fluid and blood coming out of there, advised to take a complete rest day. Maybe a bit of easy shopping?

Sunday Feb 19, 2012 #

10 AM

Alternative training long 2:00:00 [1]
ahr:149 max:157

Half on the bike and half on the cross-trainer. boring, but earned myself a Kanelbulle.

Saturday Feb 18, 2012 #

11 AM

Orienteering - easy 47:40 [3]
ahr:173 max:189 shoes: Icebug SPIRIT2-L olx Jul 11

Easy easy, snöpuls-ing my way round a Middle course at Linne training. Like last time i was here, i noticed how much ive improved, the first 2/3 were mostly good, more confident planning although i was going carefully on the terrain, takes some time to re-adjust, expecially in the snow. then ended up in a train with Inga and Linnea, feeling confident enough to 'lead', fine for two controls then i lost it and it was suddenly went very wrong for the last 4, putting me firmly in my place. fun though, brill to be back in these tricky forests!

5 PM

Alternative training 1:00:00 [2]
ahr:156 max:166

Back in the gym! quite nice to be out of the sleet. 30mins bike and 30mins cross-trainer, just steady (was going to do intervals but feeling tired - HR from this morning says i was working harder than i meant to!)

then filling up with yummy Serbian-style pie at Marta's birthday :-)

Friday Feb 17, 2012 #

Note
(injured) (rest day)

Rest day, travelling. Woohoo, have managed to book myself an appointment with Mårten, whose needle treatment 'fixed' my shin last year. i know theres no miracle cure for these things but this is the best treatment ive had on it, hopefully it can help again. makes up for v delayed flight :-)

7 AM

S&C 50:00 [1]

Not having time for so much, have to dash to airport.

Thursday Feb 16, 2012 #

7 AM

Alternative training (Spinning bike) 1:00:00 [2]

10mins steady, 40mins 30/30s, 10mins steady
then stretching and rolling

5 PM

Alternative training (Spinning bike) 55:00 [3]

CSE again... Mixed intervals. Dont think i worked as hard as i would in spinning class but still v tired and sweaty by the end!

Wednesday Feb 15, 2012 #

8 AM

S&C 45:00 [1]

allowed a lie-in this morning! was supposed to have a meeting with Tessa about shoulder at 9 so did other things til then, but she was running late and i just didnt have time in the end.

11 AM

Note
(injured)

Physio for a v sore shin. even had to get the tuning fork out today, but its still just in the tendons. not allowed to run til the weekend, which i dont like one bit, but it's my own fault! will spend a short time moping then go to the CV gym.

2 PM

Alternative training long (Cross-trainer) 2:00:00 [1]
ahr:147 max:157

took the chance to do some long training. feel much better for it, apart from bottoms of feet (blisters). will be on the bike tomorrow i think.

Tuesday Feb 14, 2012 #

8 AM

Alternative training (Cross-trainer) 1:00:00 [1]

rolling afterwards

6 PM

Orienteering - hard 12:07 [4]
shoes: Mizuno Wave Rider Nov 11

Short intervals tonight, but with a tempo warm up on the meadows map. maybe ran this a bit harder than we were meant to but i was enjoying it and it didnt feel hard for most of the way.
...
wasnt sharp enough at the time to realise our course was spelling out 'love'!

C • Did it really? 2

Running - hard 5:00 [5]
shoes: Mizuno Wave Rider Nov 11

Short intervals on the slopey bit. enjoyed these much less, so stopped early (not least for my shin, it wasnt too happy here :-/) its the downhills that i really dont like! ran a few more sprints on the flat back to DVC but left it there, will be nice and fresh for terrain time trial tomorrow. maybe not a favourte with the physio though!

Running - easy warm up/down 35:00 [1]
shoes: Mizuno Wave Rider Nov 11

warm up, down, drills

Monday Feb 13, 2012 #

7 AM

S&C 1:00:00 [1]

lots of core, not so much leg stuff after the hard weekend

Alternative training (Spinning bike) 30:00 [2]

chatting, then 18x30/30s

6 PM

Running - easy 35:00 [1]
shoes: Mizuno Wave Rider Nov 11

to CSE and back, and running practice on treadmill. could tell i was tired from the weekend in my legs (no calf probs though) but pleased that upper body feels lots stronger and more stable - all the tinyweights are working :-)

Sunday Feb 12, 2012 #

9 AM

Orienteering - medium 35:00 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

Mass start at Holme Fell, but my calf was feeling tight again even after running up from the main road, so started at an easy pace behind the pack. still found myself overtaking people and was able to push my speed up as i went, finally catching Rachael only to make a small miss on the penultimate and let her get away again. Pleased with this though, made my own route choices and stayed in control apart from that mistake.

Orienteering - easy 15:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

middle course afterwards, but had reached the end of my energy now. v slow, and not moving fast enough to stay warm. so when i got confused on the way to 4 decided to cut short and finish for the day before i got any colder!

Running - easy warm up/down 27:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

Saturday Feb 11, 2012 #

10 AM

Orienteering - medium 31:00 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

2x short loop at Torver Back Common. The same loop, seeing how much faster we ere the second time. Managed to mess up same control both times, but messed up 5mins faster the second time round.

whatever was happening with my calf yesterday has completely gone :-O yeeey

Orienteering - easy 33:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

two more short courses. easy up the hills, dont want to push my luck... orienteering much better than the first two (apart from 1xmiss on each loop), planning better. still need to stop switching off so easily though.

Running - easy 10:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

3 PM

Orienteering - easy 1:06:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

Control pick on Haverigg. Loved this, going really well for most of them, just one or two when i didn't quite hit them right. looking up and about for the big features :-)

Orienteering - medium 15:00 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

'Sprint' on the dunes, scale change to 1:5000. found this a bit more tricky to get right, it helped a bit that i was running quite slowly (lots of bare sand, not so good for tired calves) but still more mistakes than i was happy with. some good legs though, not losing focus completely like so often in this kind of training.

Running - easy warm up/down 25:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

Friday Feb 10, 2012 #

7 AM

S&C 40:00 [1]
(injured)

Mostly pilates. calf is not good, i think it might be a bit more than just tight. not happy at all :-( :-( :-(

3 PM

Alternative training (spinning bike) 40:00 [1]

to keep my legs moving

Thursday Feb 9, 2012 #

10 AM

Alternative training (Cross-trainer) 1:00:00 [2]

easy hour on the cross-trainer, then some rolling out. some nice bruises from last night!

6 PM

Orienteering - hard intervals 40:00 [4]
shoes: Walsh PB racer (Jan 12)

Trains on Braids. Not going so well tonight, fine for one leg then made a crap route choice and it seemed to fall apart from there! After first one the bottom of r. calf feeling really tight (i think its my shin strapping pulling on it a bit, have taken it off now) so i ran a bit easier but thinking about that more than the map i think. missed seeing lots of important details. maybe just an off-day, but would like to run better this weekend!

Running - easy warm up/down 55:00 [1]

home to KB and back in trainers, then Walshes for the rest

Wednesday Feb 8, 2012 #

7 AM

S&C 1:00:00 [1]

agility. not v co-ordinated today!

Alternative training (Spinning bike) 30:00 [1]

11 AM

Note
weight:53.2kg

today's appointments:

1. Physio. loosening out calves and shins. getting better :-)

2. Screening update. Got better at nearly everything! just my left hip flexor, which isnt working too well, and gluts sometimes not working like they should even though theyre quite strong. have some exercises for these.

6 PM

Orienteering - hard 45:00 [4]
shoes: Icebug SPIRIT2-L olx Jul 11

FVO Sauchie. Would have been brill but there was so much wind damage it was impossible to hold a line, infuriating and needed some luck. ended up in a massive mood with myself but got back and found everyone had the same or worse experience. free ice bath at finish when crashed through icy puddle.

pushed quite hard but lots of time stuck in fallen trees.

Running - easy warm up/down 25:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

Tuesday Feb 7, 2012 #

7 AM

Alternative training (Cross-trainer) 1:00:00 [2]
(injured)

To help look after my shins i'm only running once a day this week, so morning training was at the CV gym. at least it's warm in here :-)

6 PM

Running - hard 1:00:00 [3]
shoes: Walsh PB racer (Jan 12)

session was 5x1km but wanted to be kind to shins so went to run reps on the uphill grass near the links. shins liked this but tight calves didn't, and i missed running with the group :-/ i think i should have just joined in with them and run on the grass. recoveries quite long so not feeling such a hard session, but plenty of chances to run hard left this week.

forgot watch tonight so time includes warm up, down and drills.

Monday Feb 6, 2012 #

7 AM

S&C 1:00:00 [1]

Alternative training (spinning bike) 30:00 [2]

25x30/30s

6 PM

Running - easy 50:00 [1]
shoes: Mizuno Wave Rider Nov 11

chatty run with Bex, Hollie and Jet

Sunday Feb 5, 2012 #

10 AM

Orienteering - hard race 1:10:50 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

Skelder, making some tracks. Some ruthless control hanging going on, managed to run through the feature on both 8 and 13 without seeing the kite, leading to much confusion. mega hesitant in circles after that, plus some other little things. enough discipline to stop when i needed to though. felt a bit slow today, long warm up but not managing to push to fast pace when its colder.

Routegadget http://www.clok.routegadget.co.uk/cgi-bin/reitti.p...
shows near misses on 6, 8 and 13. also missed path to 15 in the snow, a bit too cautious on 14, being too far up the hill on 5. still not sure about route to 8, my AP was safer than the south route but i missed cutting through the forest, it was snow covered brashings so decided round would be better. bananas to 12, 13, 19 made by picking animal tracks/more runnable bits of forest. so all in all not great but was lots better than when i trained here at xmas.

Running - easy warm up/down 25:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

plus some snow shovelling and some heavy bag carrying

Saturday Feb 4, 2012 #

Note
(rest day)

writing dissertation and baking. the runny nose ive had all week is still there so am keeping myself out of the massive wind-chill (til tomorrow, when i will absolutely boss the Brown course in my home forest, keeping hold of the Plot because i know i still need to look at the map, even though i think i know where i am all the time)

C • Bossing the Brown Course 5

Friday Feb 3, 2012 #

Note

travelling to Whitby

7 AM

S&C 50:00 [1]

not too long in there this morning so i dont miss my train. continued rocky relationship with swiss ball in pilates.

6 PM

Running - easy 31:00 [1]
shoes: Mizuno Wave Rider Nov 11

evening jog to Hawsker and back. off the roads where poss but everywhere was frozen so not sure it made much difference. lots of moonlight so no headtorch needed :-)

Thursday Feb 2, 2012 #

5 PM

Alternative training intervals (Spinning bike) 30:00 [4]

6x4min/1min, 6x1min/1min. still boring, but nice to work hard. no running today, apart from a few mins to the gym and back. lots of resting and too much cake eating.

Alternative training warm up/down 30:00 [1]

Wednesday Feb 1, 2012 #

7 AM

S&C 50:00 [1]

11 AM

Note

Today's orienteering appointments:

1. Physio. Getting shin retaped and being reminded not to do too much running, especially on roads.

2. Meeting with Toni about the races this year, orienteering planning, running training. He agreed i should train more alternative training. Scanned lots of maps. Will get to work doing some prep for the races coming up soon :-)

2 PM

Orienteering - easy 1:35:00 [1]
shoes: Walsh PB racer (Jan 12)

Pentlands. Patchy snow and icy paths. Hilly course, just jogging round and reading the contours.

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