Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Sep 30, 2011:

activity # timemileskm+m
  Running - easy27 13:06:00
  Orienteering - easy11 8:52:00
  Orienteering - hard6 4:17:48 10.69 17.2 480
  S&C 9 3:49:00
  Orienteering - medium5 3:15:00
  Alternative training1 1:05:00
  Aquarunning - easy1 1:00:00
  Running - hard3 59:00
  Aquarunning - hard1 50:00
  Total47 37:13:48 10.69 17.2 480
averages - weight:53.2kg

«»
2:21
0:00
» now
ThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFrSaSuMoTuWeThFr

Friday Sep 30, 2011 #

Note
(rest day)

oops, overdid it a bit, feeling run down now :-( need some rest, food and sleep to get ready for tomorrow! a walk round a bit more of the model area, a little walk in town.

Thursday Sep 29, 2011 #

10 AM

Orienteering - easy 1:00:00 [1]
shoes: Walsh PB racer (Sept 11)

Really easy, trying to spent lots of time in the terrain but not get tired. something must have worked this week cos i was orienteering great this morning, really thinking ahead enough, ages since i felt this much in control. will take time to do it this good at a faster speed but a nice start.
4 PM

Orienteering - medium 25:00 [3]
shoes: Walsh PB racer (Sept 11)

quick run round Saturday's model area. faster than i maybe should have run this, but some of the terrain was so lovely it was hard stop myself. will go back tomorrow to look at things properly...

Wednesday Sep 28, 2011 #

11 AM

Orienteering - easy (long distance) 1:15:00 [2]
shoes: Walsh PB racer (Sept 11)

Trying to plan ahead better, stay in control, don't rush, keep steady. Worked great for lots of it but one or two stupid moments where i lost where i was going at the time.
6 PM

Orienteering - hard intervals 20:00 [5]
shoes: Adidas Supernova Glide (Dec 10

sprint training, i ran as intervals so i could push a bit harder even though i'm tired. like this morning really. two massively blonde moments but otherwise improving control levels.

think my flat running has got better again, but still couldn't keep with Tessa when she passed!

Running - easy warm up/down 25:00 [2]
shoes: Adidas Supernova Glide (Dec 10

Tuesday Sep 27, 2011 #

11 AM

Orienteering - easy (middle distance) 55:00 [1]
shoes: Walsh PB racer (Sept 11)

feel craaapppp today, tiredness from long race hitting 2 days later as usual. good time have time in terrain, just kept it real slow, going through everything, practicing basics.
5 PM

Orienteering - easy (middle distance) 57:00 [1]
shoes: Walsh PB racer (Sept 11)

still tired, have slept loads today. slowly round again, nic limestone terrain with lots of differnt challenges. really enjoyed this.

Running - easy warm up/down 10:00 [1]
shoes: Walsh PB racer (Sept 11)

Monday Sep 26, 2011 #

7 AM

Running - easy 20:00 [1]
shoes: Adidas Supernova Glide (Dec 10

Quick jog before moving off to Switzerland. On my own this morning but did see both Tessa and Helen on the way.
6 PM

Running - easy 31:00 [2]
shoes: Adidas Supernova Glide (Dec 10

with Hector and Rich from accommodation in sunny Switzerland. I think it was a bit harder for me than it was for them. also an hour of basketball after dinner was kinda tiring (worth it for laughs though :-) )

Sunday Sep 25, 2011 #

8 AM

Running - easy 20:00 [1]
shoes: Adidas Supernova Glide (Dec 10

morning jog with Jules. Lots of orienteering chat!
12 PM

Orienteering - hard race (long distance) 1:31:14 [5] 10.6 km (8:36 / km) +480m 7:01 / km
shoes: Walsh PB racer (Sept 11)

WC long. Analysis with group later, but initially happier with today's run. Good route choice to 1 meant i caught a pack, went well for the first half but tired later on, got a bit psyched out by the last hill again. But nothing to do about that other than a winter of training. Technically felt much more on the ball than yesterday, used other people well instead of letting them put me off.

Am KNACKERED now. At least two days really easy training next.

Running - easy warm up/down 30:00 [2]
shoes: Walsh PB racer (Sept 11)

Saturday Sep 24, 2011 #

10 AM

Orienteering - hard race 53:34 [4]
shoes: Walsh PB racer (Sept 11)

WC middle. Some bigger mistakes, some little. happy with two controls at least :-) Pleased i made aggressive routes but not pleased with execution, or how i dealt with seeing other people in the forest. Frustrated to feel that after 7 WC races i don't seem to be improving.

Legs more alive than in previous WC's, but let myself down by not pushing hard enough on the physical bits (greener forest and big hills).

But, despite all that moaning, really enjoyed my run today. V excited for long race tomorrow! :-)

Running - easy warm up/down 25:00 [2]
shoes: Walsh PB racer (Sept 11)

Friday Sep 23, 2011 #

Event: Orienteering World Cup 7 + 8
 
11 AM

Orienteering - easy 40:00 [2]
shoes: Walsh PB racer (Sept 11)

Model WC. Ha, wrote 'race' for this at first, probs time to sleep...

Feeling a bit heavy-legged today, it was a much greener area than last night with lots of brashings. Nice tricky bits that are harder than they looked on the map.

Thursday Sep 22, 2011 #

Note

travelling
9 AM

Running - hard 4:00 [4]

one end of edinburgh airport to the other. just made it :-)
6 PM

Orienteering - easy 45:00 [2]
shoes: Walsh PB racer (Sept 11)

Czech training. Lovely fast white forest, tricky rock detail. Sometimes hard t see the map properly cos it was getting dark. will look in more detail early tomorrow, tired now!

Wednesday Sep 21, 2011 #

7 AM

S&C 30:00 [2]

Circuits. At CSE for ages but not much time actually training, mainly learning how to (and how not to!) do stuff.
3 PM

Orienteering - easy 1:05:00 [1]
shoes: Walsh PB racer (Sept 11)

Pentlands orienteering. Kept it short and a nice relaxed pace. Sometimes lazy orienteering to begin with but got it together a bit more near the end.

Tuesday Sep 20, 2011 #

4 PM

Running - hard intervals 15:00 [4]
shoes: Adidas Supernova Glide (Dec 10

Lazygirl meadows intervals. On my own this week, have a meeting when they're normally run at 6. This was much as i could be arsed with today (although i think doing lots this week would be a bad idea - as well as WC races this weekend am feeling pretty drained with studying again and getting ahead with work before going away). But will need to man up in future!!!

3x1km loop and then 4 shorter ones (not sure on distance for these).

Running - easy warm up/down 28:00 [1]
shoes: Adidas Supernova Glide (Dec 10

6 PM

Note

meeting this eve about Edinburgh training this year. feel really lucky to have so much training and support organised, hope i can make the most of it.

Monday Sep 19, 2011 #

7 AM

Running - easy hills 44:00 [3]
shoes: Adidas Supernova Glide (Dec 10

nice sunny morning, so up the Seat, with some other smaller hills added in. felt easier than last time i ran this, hard to make myself go back home again. downhills a bit scary in these shoes.
5 PM

Aquarunning - hard intervals 50:00 [3]

recovery(ish) for legs. managed to get some new shoes ordered, phew! :-)

Sunday Sep 18, 2011 #

10 AM

Orienteering - hard race 52:00 [4] 6.6 km (7:53 / km)
shoes: Icebug SPIRIT2-L olx Jul 11

Anagach. Blue course, aiming to do something shorter but faster. Really good the first half, running well and with minimal time loss. Once I was tired things came unstuck slightly, lost concentration on bits that looked 'easy', and not convinced about some of my over/round marsh routechoices. But feel like this weekend has done lots of good, lovely terrain and orienteering improving. onwards and upwards... :-)

Running - easy warm up/down 15:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

8 PM

S&C (core) 16:00 [1]

Saturday Sep 17, 2011 #

10 AM

Orienteering - easy 50:00 [2]
shoes: Old walshes

Revack. v much a guess at the time. again, needed a few legs/mistakes to make myself use my compass properly and wake up a bit, but some bits were going great. some legs slow and reading lots of details, others trying to push harder, adding some pressure. looked forwards to the last bit until my shoe fell apart and i had to cut short a bit :-( will have to come back here!

Running - easy warm up/down 15:00 [1]
shoes: Old walshes

4 PM

Orienteering - easy 35:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

Alvie. Easy training this afternoon so i don't get over-tired. A mostly downhill course. Rainy but saw a massive stag. Pleased with this, changing speed well when i needed to. Seemed to be covering the map quickly even on a 1:15000.

Running - easy warm up/down 20:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

Friday Sep 16, 2011 #

5 PM

Orienteering - medium 50:00 [3]
shoes: Old walshes

Moor of Alvie. First a corridor (got hang of it near the end) then middle practice, cut short the last loop on this but ran the last few at a faster speed. Hard to read the vague form lines well and need to trust compass more.

Running fine today, felt quite bouncy:-)

Running - easy warm up/down 15:00 [1]
shoes: Old walshes

Thursday Sep 15, 2011 #

7 AM

Running - easy 30:00 [1]
shoes: Old walshes

5 PM

S&C 20:00 [1]

no real training this afternoon :-( sorting out things in the flat, flatmate moving in today. Have a busy weekend of O training starting tomorrow, EUOC freshers' night out tonight and want to avoid feeling like i did last weekend.

Wednesday Sep 14, 2011 #

10 AM

Alternative training 1:05:00 [1]
weight:53.2kg

almost-rest day. easy spinning at CSE, taking advantage of the free entry today :-)
6 PM

S&C (core) 15:00 [1]

Tuesday Sep 13, 2011 #

10 AM

Orienteering - hard intervals 23:00 [4]
shoes: Old walshes

back to normal, woke up wanting to run intervals :-) On the city map again, felt like i was running loads better than Saturday. One place where i missed my alleyway from not having a plan that was clear and simple enough but on the whole quite okay.

Running - easy warm up/down 25:00 [1]
shoes: Old walshes

6 PM

Orienteering - medium 25:00 [3]
shoes: Adidas Supernova Glide (Dec 10

only found out everyone was running intervals tonight after i'd already run mine, oops. went down just to have a quick jog round and see people but then Toni turned up with maps for o-intervals and decided to run them just easily. ended up taking it a bit harder than 'slow' to begin with but calmed self down (needed to for reading the 1:7500 map in places anyway). Nice to run past a fire evacuation at Sciennes, happy memories!

Like so many races and trainings, needed one miss to give me a kick up the arse and get my head into it properly.

alternative training tomorrow, have run on lots of tarmac today.

Running - easy warm up/down 20:00 [1]
shoes: Adidas Supernova Glide (Dec 10

Monday Sep 12, 2011 #

9 AM

Orienteering - easy 40:00 [1]
shoes: Old walshes

chilled out running pace, loops on the Holyrood Park map. loved it! practicing basics, thinking ahead and getting it right. well worth nearly getting blown away :-) feeling nice and rested now.

Running - easy warm up/down 25:00 [1]
shoes: Old walshes

from home to start and back, some short hills/strides on the way home.

Sunday Sep 11, 2011 #

Note
(rest day)

working, buying food etc. loads of energy this morning, big effort to go through with not running!
11 AM

S&C 30:00 [1]

Saturday Sep 10, 2011 #

6 AM

Running - easy 25:00 [1]
shoes: Adidas Supernova Glide (Dec 10

time to stop being lazy and run before breakfast! only short, had to be at work (!) really early
5 PM

Orienteering - medium 35:00 [3]
shoes: Adidas Supernova Glide (Dec 10

On Edinburgh city map. Lovely to be orienteering, and actually the first time i've run with the city centre map :-O navigating quite smoothly.

not good with the legs though, was supposed to be intervals but didn't feel i could push like last Saturday, i've tired myself out! :-( maybe from a day on my feet at work instead of just sitting on my arse like i've got used to, or moving house, but more likely have just been running too much. cutting out alternative training was not a good idea. so, time for some rest before i damage myself. no running tomorrow, and then at least two days of easy training and then will see how i feel. time to start taking it easy ahead of WC races anyway (two consecutive weekends with travel between, will need lots of energy)

Running - easy warm up/down 10:00 [1]
shoes: Adidas Supernova Glide (Dec 10

Friday Sep 9, 2011 #

11 AM

Running - easy 40:00 [1]
shoes: Old walshes

easy Friday training
6 PM

S&C 30:00 [1]

Thursday Sep 8, 2011 #

Note

found my previous pair of Walshes, which aren't as knackered as the most recent ones. using them for a tiny short time before i get some new ones (much much happier running in these than road shoes)
11 AM

Running - easy hills 1:10:00 [3]
shoes: Old walshes

thought about doing reps but after jogging down and doing drills still wasn't feeling so full of energy. so went for a steady tour of the Holyrood Park hills, at least trying to run strongly and keep good technique on them. need practice on steep hills, but a nice quads workout. strides at the end on grass. feeling more bouncy after this, d'oh! maybe i'm just a bit bored of running on my own all the time, but at least it should get better once term starts.
6 PM

S&C 30:00 [1]

Running - easy 32:00 [2]
shoes: Adidas Supernova Glide (Dec 10

kind of warm up on the meadows, feeling better than this morning so a bit of faster running but not proper intervals after this morning. Back to intervals at weekend, and time to switch training round to run harder trainings in the afternoons.

Wednesday Sep 7, 2011 #

5 PM

Running - easy 42:00 [2]
shoes: Old walshes

loosening out after a day of travelling and unpacking. couldn't decide whether to run on the meadows or holyrood park so did a lap of both.

Tuesday Sep 6, 2011 #

11 AM

Running - easy 1:16:00 [1]
shoes: Adidas Supernova Glide (Dec 10

one last time from home. easy speed and a bit longer than planned but it was a nice day :-) took some maps to look at as i went.

Monday Sep 5, 2011 #

6 PM

Running - hard (track - mixed) 40:00 [3]
shoes: Adidas Supernova Glide (Dec 10

in Guisborough with the CLOK juniors, a rare appearance on the track! joined in with a short intervals training. warm up, drills then 2-,4-,6-,8-,6-,4-,200m then warm down (no shoes for warm down). so in principle not as hard as the intervals i've been running, but i get a bit psyched out by the track and find it harder than intervals measured in time - no times taken today but they def wouldn't have been too speedy! but a really good feeling to get them done anyway, at least running evenly and not dying on the later ones, and something to work on when i next get near a track :-)

Sunday Sep 4, 2011 #

11 AM

Orienteering - medium 1:00:00 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

Maybeck, a non-comp run round dad's score event (run way too often here for it to be fair!) Took a ...um... novel route so was on my own for quite a bit. some nice training though and whilst i wasn't perfect, sometimes not being quite on the right line, it went better than last week :-)

not v hard with the running, but it's hard to run at all here without putting some effort in on the springy plantation floor.

Running - easy warm up/down 15:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

Orienteering - easy 10:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

collecting a few controls
5 PM

S&C 18:00 [1]

Saturday Sep 3, 2011 #

9 AM

Orienteering - hard intervals 18:00 [4]
shoes: Adidas Supernova Glide (Dec 10

3 x sprintervals in town, the only map i can run to from home. lucky it's nice and tricky :-) early before it got too busy.

sometimes making decisions quickly rather than right, and always hard not to be complacent at home but got it together after one or two wobbles early on.

pleased with flat running, steep hills not so much. SI really jammed up today, i guess it tightened up yesterday. rest of day to loosen it out though.

Running - easy warm up/down 44:00 [1]
shoes: Adidas Supernova Glide (Dec 10

into town and back, some drills, gaps between intervals.

Friday Sep 2, 2011 #

2 PM

S&C 40:00 [1]
(rest day)

with mum, mostly core exercises
9 PM

Note

lots of geeking done today!
also found Routegadget from last weekend. Nice squiggles...;-)

Day 1 http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...

Day 2 http://www.ebor.routegadget.co.uk/cgi-bin/reitti.c...

Thursday Sep 1, 2011 #

12 PM

Aquarunning - easy (fartlek) 1:00:00 [2]

cake worked, got energy back today :-) too many people for proper intervals but got in a good mix making it up as i went along and avoiding bumping into old people!
6 PM

Running - easy 34:00 [1]
shoes: Adidas Supernova Glide (Dec 10

easy, enjoying the sunny evening. feeling better than this time last week, but still taking the rest day tomorrow. also, with a few weeks increasing the running, time to have an easier week, will be busy packing up stuff to move back North :-) can't wait to get out of Whitby and have other people to train with!

« Earlier | Later »