Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Nov 30, 2011:

activity

time

miles

Running - easy

20:21:00

S&C

10:55:00

Orienteering - easy

4:12:35

Alternative training

4:02:00

Orienteering - hard

3:51:00

Orienteering - medium

2:59:41

Running - hard

2:43:17

Total

49:04:33

averages - sleep:7.9 weight:53.6kg

2:45

0:00

» now

Wednesday Nov 30, 2011 #

7 AM

S&C 1:05:00 [1]
slept:9.0

agility and plyo. feeling nearly back to normal now, glad i took it easy last night.

Alternative training (spinning bike) 25:00 [2]

20x40/20s

7 PM

Orienteering - medium 57:41 [3]
ahr:169 max:187 shoes: Mizuno Wave Rider Nov 11

Easy round FVO night. No racing, just slowing everything down and trying to get it right. Mostly went really well but i think i missed some of the best routes - looking ahead a lot but not always physically seeing the important details on the map. will look closer tomorrow. HR still got reasonably high on the big hill in the middle.

lots of slipping in trainers, expected more urban than there was!

Running - easy warm up/down 10:00 [1]
shoes: Mizuno Wave Rider Nov 11

Tuesday Nov 29, 2011 #

6 PM

Running - hard intervals 11:00 [4]
max:193 shoes: Mizuno Wave Rider Nov 11

Still not recovered from Sunday (really did find it v hard) and a stressful deadline day, not much sleep and couldnt think about anything else til uni work was out the way. so went out thinking 'definitely not running intervals tonight'. then got tempted by 1km's, so decided to do them til i felt tired but not dig in after that. Which was after just three, working fine with usual speed but getting tired quickly. dont know if this was sensible or just lazy, but i guess doing to much is lots worse for you than doing not quite as much as you can.

times say it all really. 3:36 (feeling easy), 3:36 (feeling quite hard), 3:42 (feeling dead!)

Running - easy warm up/down 35:00 [2]
shoes: Mizuno Wave Rider Nov 11

warm-up was 2x5min fartlek (sprints and longish recoveries) today.

Monday Nov 28, 2011 #

Note

medium week this week, about 8hours running/orienteering, and only two hard sessions

7 AM

S&C 50:00 [1]

shoulder getting better :-)

Running - easy 18:00 [2]
shoes: Mizuno Wave Rider Nov 11

urgh, running not so good though, not moving well and heart rate higher than before. not really surprising after yesterday but will be able to check next time if it's a one-off.

9.5 at 142, 10.4 at 150, 11.5 at 162 and 12.5 at 171 (ish)

6 PM

Running - easy 53:00 [1]
shoes: Mizuno Wave Rider Nov 11

finally got out of the library and out for a recovery run. really gentle after yesterday, not even any strides or sprints, just enjoying being away from uni work :-)

Sunday Nov 27, 2011 #

10 AM

Orienteering - hard race 1:43:00 [4]
ahr:177 max:193 slept:7.5 shoes: Walsh PB racer (Sept 11)

Tim Watkins. wow that was a tough end to an easy week, v cold and windy on the hills. not impressed with self today, struggling to keep the group's pace all the way. let it get to me and stopped concentrating on nav, where i could have maybe picked up seconds being cleaner. finished completely exhausted and disappointed, but feel good about getting out in that weather at all, a real challenging race and a nice reminder of how much i still have to work on.

Running - easy warm up/down 20:00 [2]
shoes: Walsh PB racer (Sept 11)

Saturday Nov 26, 2011 #

12 PM

Orienteering - hard race (urban) 45:00 [4]
ahr:186 max:194 slept:8.5 shoes: Mizuno Wave Rider Nov 11

Penrith. Patchy with orienteering, most of it really good but came unstuck just after road crossing (distracted), didnt take time to plan and ran up dead end. Then repeated near end, it was hard to see which tiny gaps were passable without slowing down lots, not disciplined enough. Running okay, could have pushed a bit harder near the end maybe?

Exciting to find HRM yesterday :-) never used it in race before. high HR all the way, wonder what max is?

Running - easy warm up/down 20:00 [1]
shoes: Mizuno Wave Rider Nov 11

Friday Nov 25, 2011 #

7 AM

S&C 1:00:00 [1]
weight:53.1kg

physio exercises and pilates. then videoed running (better than i thought, but shoulder stiff, meaning arms not moving quite right). also an early Christmas, came home with a new headlamp and GPS logger :-D

Thursday Nov 24, 2011 #

7 PM

Orienteering - medium 36:00 [3]
shoes: Walsh PB racer (Sept 11)

FWTN Craigmillar. Really enjoyed it again. Feels like i was orienteering better again, will have a closer look tomorrow. A bit of a detour at the beginning where my headtorch died and had to run back to start to borrow one (3mins?) so ran on my own for most of it.

Legs good today, running well after all the resting this week :-)

Running - easy 33:00 [2]
shoes: Mizuno Wave Rider Nov 11

to Craigmillar and back. got a bit lost on the way there.

Wednesday Nov 23, 2011 #

7 AM

S&C 1:00:00 [1]

agility, physio exercises. stretched back out after.

5 PM

Alternative training (cross-trainer) 40:00 [1]

no long run, shopping with mum instead. something easy at the gym afterwards to keep legs moving.

Tuesday Nov 22, 2011 #

3 PM

S&C 15:00 [1]
slept:9.0

Got lots of new exercises for shoulder (getting stronger), did some in physio and then a bit after too.

6 PM

Running - hard intervals 23:00 [4]
shoes: Mizuno Wave Rider Nov 11

Short session of Meadows intervals: 2x2km, 2x1km
feeling bouncy today so ran harder than normal on first 2k, calmed down a bit after that. had wanted to run 3x1km but could feel my back starting to ache a bit after 2 so went home early. maybe i have bad posture? feeling like i was overreaching with stride length sometimes. Still getting steadily better though :-)

Times today: 7:55, 8:05, 3:38, 3:39

Running - easy warm up/down 25:00 [1]
shoes: Mizuno Wave Rider Nov 11

fell over right outside George Sq library. smooth...

Monday Nov 21, 2011 #

Note
slept:8.5

rest week. only 5 hours running to do! time to concentrate on uni work a bit more.

7 AM

S&C 1:00:00 [1]

physio exercises and messing about with v attractive weight belt (others were on Olympic lifts programme, just looking at it nearly made shoulder dislocate)

Alternative training (spinning bike) 25:00 [2]

really need to buy self new HRM, cant do treadmill test without one! 20x30/30s on bike for something to do instead.

4 PM

Alternative training (pool running) 50:00 [1]

finally got to the pool! at Dalry, no intervals or anything but sometimes faster than others to stop me getting bored.

Sunday Nov 20, 2011 #

9 AM

Running - easy long 2:20:00 [1]
shoes: Mizuno Wave Rider Nov 11

From home. Long, and v easy pace, Norwegian-style. Not v often i'm training like this but i don't think it will do any harm at this time of year. Lots of hills in there too, taking them steadily but trying to keep a strong technique. I think this is the longest time i need to be out in training.

5 PM

S&C 15:00 [1]

a few of my physio exercises and ankles, but leaving most of it for gym tomorrow

Saturday Nov 19, 2011 #

7 AM

Running - easy 37:00 [1]
slept:9.5 shoes: Walsh PB racer (Sept 11)

the resting worked, woke up feeling fine and wanting to run :-)

3 PM

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

Meadows again. The fast bits...

Running - easy 36:00 [2]
shoes: Mizuno Wave Rider Nov 11

... the slow bits, plus warm up and down and drills

Friday Nov 18, 2011 #

Note

still feeling quite tired this eve, had a looooong afternoon in the library and i have been training v hard, not surprising. missed the pool times and legs could do with a day off running i think, so am actually having a rest :-O

(havent been going completely mad, been following my training plan for the year which had lots of volume these past two weeks. so hope to feel recovered tomorrow for two last days of it before easy week next week, but as always will take it as it feels)

7 AM

S&C 50:00 [1]
slept:8.0 weight:54.3kg

must be tired, in one of my bad moods with the gym this morning. just went through physio exercises with a bit of extra core stuff.

a whole kilo heavier since monday! :-O weird, but happy i'm not too light at least.

Thursday Nov 17, 2011 #

9 AM

Running - easy 40:00 [1]
shoes: Mizuno Wave Rider Nov 11

lie-in this morning :-O got bored after a few mins on the meadows and went through Morningside, past Blackford and back up Mayfield Road. Same time as usual but won't do this too often, too much concrete/asphalt.

6 PM

Orienteering - medium 38:00 [3]
shoes: Walsh PB racer (Sept 11)

Braids again. Easier than last night and going quite well :-) managed to scare myself with the animal noises out there.

Running - easy warm up/down 50:00 [2]
shoes: Mizuno Wave Rider Nov 11

there and back from home

Wednesday Nov 16, 2011 #

7 AM

S&C 1:00:00 [1]

agility, shoulder rehab, other physio exercises

Alternative training (spinning bike) 20:00 [1]

getting last night out of legs on the bike. running arms, most of it with 0.5kg in each hand

7 PM

Orienteering - easy 59:35 [2]
shoes: Walsh PB racer (Sept 11)

a trip up to Doune Ponds for FVO night-O. harder here than Braids! spent first half trying to get headtorch to stay on head. lots of controls good, but the few that weren't were quite crap, a lot of time lost. will have a closer look tomorrow. think night-O is really good training, exactly what i need, and the next one is tomorrow already :-)

taking it easy with the running after hard training yesterday. ankles feeling weak, will do some work on them.

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

Tuesday Nov 15, 2011 #

7 AM

Running - easy 41:00 [1]
slept:9.5 shoes: Walsh PB racer (Sept 11)

morning jog, on the grass on the Meadows. Saw a taped off crime scene at the bottom of Marchmont Road :-O

5 PM

Running - hard intervals 36:00 [4]
shoes: Mizuno Wave Rider Nov 11

2x2km, 5x1km

Running an hour early tonight, ScandiSoc film night (hope Trollhunter is scary enough to keep me awake...) Tough tough session to do my myself, after more than a week of hard training. Great to get through it though :-)

Not such quick times today, but i was more bothered about getting to the end of the full 9km in one piece, and looking at the splits am happy that they got faster not slower (had to stop for scary dogs on the last one): 8:31, 8:22, 3:46, 3:42, 3:41, 3:40, 3:41

Running - easy warm up/down 25:00 [1]
shoes: Mizuno Wave Rider Nov 11

some drills, couldnt remember all the ones we normally do though

Monday Nov 14, 2011 #

7 AM

S&C 1:00:00 [1]
slept:9.0 weight:53.3kg

mostly physio exercises.

worried that i might have lost too much weight but still the right side of 53kg :-)

Running - easy 18:00 [2]
shoes: Mizuno Wave Rider Nov 11

bit of a fail on the treadmill test this week. had been wanting to see how HR compared after an extra-hard week last week but still cant find HRM (think i must have left it in Finland somewhere?) and the one on the treadmill didnt work. so ran the same speeds as last week and felt quite good, but still a bit pointless.

6 PM

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

didnt feel like any more hills after yesterday! round Holyrood Park and the Meadows, thinking about different areas of running technique, some strides and hill sprints mixed in.

Sunday Nov 13, 2011 #

9 AM

Running - easy long 1:41:00 [2]
shoes: Walsh PB racer (Sept 11)

Lovely Pentlands group run, chatty, lots of hills and not cold (enjoying it while it lasts!) Legs fine after yesterday, not feeling like i'm sick either after lots of sleep last night (shame to miss out of post-Braids celebrating but i really needed some rest)

4 PM

Running - easy 46:00 [1]
shoes: Mizuno Wave Rider Nov 11

Promised my occasionally-running classmate Minja i'd go for an easy run, she's actually quite good and had no probs with Holyrood Park and Meadows loop (chat pace) Tired legs again, also i still have a heel strike and its getting on my nerves.

C • Thats impresive! We just we... 2

Saturday Nov 12, 2011 #

Note
slept:9.0

Legs much better. A bit of a headache but don't think its enough to be 'sick'. will see how i feel when i warm up, but should be fine for Braids, very exciting to run first xc race for years :-)

2 PM

Running - hard race 19:17 [5]
shoes: Walsh PB racer (Sept 11)

Braids. Felt rubbish warming up, no bounce and that nagging headache still. So feeling pretty sorry for myself before the start. Nice surprise that it went fine then, technique can be better and legs not responding well on steep bits (up and down) but ran a lot better than i thought i might! really enjoyed this. will have to do more XC.

5th place, 43 seconds behind Claire in 1st. http://haries.eusu.ed.ac.uk/files/Braids%202011%20...

So i dont know if i'm getting sick or whether its nerves or all in my head, or if i was running well or badly compared to other XC races, have nothing to compare it with! Taking it easy for the rest of the day anyway.

Running - easy warm up/down 52:00 [1]
shoes: Mizuno Wave Rider Nov 11

Slow jogging home-KB and back, and KB-Braids and back, some drills.

Was boring and unsupportive today, not feeling so good after the finish so went straight home instead of cheering on the boys :-(

7 PM

S&C 15:00 [1]

physio exercises, core

Friday Nov 11, 2011 #

7 AM

S&C 1:00:00 [1]
slept:8.0

Warm-up, physio exercises, pilates

Alternative training (spinning bike) 22:00 [2]

20 x 30/30s

6 PM

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

not really training, just wanted to keep my legs moving, theyre still not feeling the best! had intended to go pool running but realised last minute i had thrown out my bikini top last time so went to the gym instead. stretch after. really would like to be feeling better by tomorrow.

Thursday Nov 10, 2011 #

7 AM

Running - easy 40:00 [1]
shoes: Mizuno Wave Rider Nov 11

morning jog

7 PM

Orienteering - medium 48:00 [3]
shoes: Walsh PB racer (Sept 11)

FWTN at Braids. Loved this, i think it's the best i've ever run at night! two mistakes and some hesitations but taking my time to get things right, using the compass and keeping each leg simple.

Very very tired legs, still sore hamstrings from Tuesday and Wednesday morning. Taking it v easy tomorrow. At least it helped me not run too fast for my O-ing :-)

Running - easy warm up/down 45:00 [1]
shoes: Mizuno Wave Rider Nov 11

ran there and back too...

Wednesday Nov 9, 2011 #

7 AM

S&C 1:00:00 [2]

agility circuit and some of my physio stuff

Alternative training (spinning bike) 20:00 [1]

afterwards to loosen off. then rolling.

10 AM

Note

Meeting about planning for next year and beyond, how to take training over this winter (stay in one piece!) and taking more time with my orienteering in races to make sure i do things properly, it will take quite a while to plan properly and fast, i should stop trying so hard just to do things fast. Ended up picking over my crappy Smålandskavlen race as an example of why rushing and trying too hard does not work.

2 PM

Orienteering - easy long 1:25:00 [1]
shoes: Walsh PB racer (Sept 11)

Maybe a bit short for a long run? legs quite happy to stop there though, really feeling it from this morning. So just a v easy pace round long-O style course.

From Hill End, lots of tough hills but took it easy and enjoyed being out of the city :-)

Tuesday Nov 8, 2011 #

7 AM

Running - easy 46:00 [2]
slept:8.5 shoes: Mizuno Wave Rider Nov 11

to the delivery office to pick up a parcel, and back

new year, new trainers! wore them round house yesterday, trying to break them in a bit. not sure whether to wear them for intervals tonight? they didnt have the usual Adidas in my size but tried these and they seemed even better :-)

2 PM

Note

Physio. Got some exercises from screening and more shoulder exercises to keep me busy in the gym.

6 PM

Running - hard intervals 18:00 [4]
shoes: Mizuno Wave Rider Nov 11

5x1km test (90s rest). Not so pleased with how i ran these, thought i'd been quite even til i looked at my splits. started too hard and was kinda dead by the fourth, legs not so responsive. still tired from travelling? (also ran this one one my own when we had got out of sync with each other, which didn't help). But excuses aside, something to compare with later in the year and have already improved my interval running in just a few weeks :-)
My times today: 3.34, 3.34, 3.40 (crashed into someone!), 3.41, 3.35

Running - easy warm up/down 30:00 [2]
shoes: Mizuno Wave Rider Nov 11

jogging and drills

Monday Nov 7, 2011 #

7 AM

S&C 25:00 [1]
slept:6.0

kicking off the winter in style by dislocating shoulder doing hardly anything. again. but it went back in today and made a massive crunching sound when it happened, which i think means its getting stronger. didnt realise i was so tired from carrying all my bags about yesterday!

Running - easy 18:00 [2]

4x4 treadmill test. HR seemed really high compared to everyone else but about the same as last time i did this.

4 PM

Running - easy hills 57:00 [3]
shoes: Walsh PB racer (Sept 11)

Quite early to get some sun. Amazing misty sunset (SMASH?) on the Seat but a bit scary on the steep bits as the light went. Will start taking a headtorch.

Sunday Nov 6, 2011 #

Note
slept:5.0 (rest day)

small tour of the airports of northern europe so i can get home in time to begin Winter Training early tomorrow. no more partying, time to get stuck in with getting faster and smarter and passing my degree.

Saturday Nov 5, 2011 #

11 AM

Orienteering - hard race 1:00:00 [5]
slept:2.0 shoes: Icebug SPIRIT2-L olx Jul 11

Let loose a bit today. Running completely for the fun of it, ran hard and not so strict about getting things right. so i was doing something lazy or making a small miss on nearly every control. legs feeling really good today though, lots of alcohol calories to help. maybe should go out dancing before all my races? :-)

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

Friday Nov 4, 2011 #

Note
slept:9.0

7 PM

Orienteering - hard race 23:00 [4]
shoes: Adidas Supernova Glide (Dec 10

Nope, still haven't got the hang of night racing. even on a sprint it takes some extra time to check things on the map and most of it spent thinking about the state of my legs after an afternoon in the car. missing routes, getting the wrong side of fences and making mistakes for the first two thirds, came a bit better at the end. at least it was nothing important!

Running - easy warm up/down 15:00 [2]
shoes: Adidas Supernova Glide (Dec 10

Thursday Nov 3, 2011 #

11 AM

Orienteering - easy long 1:48:00 [1]
slept:8.5 shoes: Walsh PB racer (Sept 11)

on maps next to the city. forest a bit scrappy and suburban, but still needed to be thinking.

Wednesday Nov 2, 2011 #

9 AM

Running - easy 43:00 [1]
shoes: Adidas Supernova Glide (Dec 10

round in Jyväskylä with Maiju

6 PM

Running - hard intervals 32:00 [4]
shoes: Adidas Supernova Glide (Dec 10

on a lit ski track. 2x8min, 4x4min (something close to what i'd run for Meadows intervals). Tough where the track was hilly and not so fresh after an afternoon of shopping but did my best without the group to push me on. Glad to get out and do something, have eaten too much cake not to :-)

Running - easy warm up/down 26:00 [1]
shoes: Adidas Supernova Glide (Dec 10

warm up and dpwn, drills.

Tuesday Nov 1, 2011 #

8 AM

Running - easy 16:00 [1]
slept:8.0 shoes: Adidas Supernova Glide (Dec 10

Had ambitiously planned intervals for early this morning (travelling again) but didnt have time in the end. Maybe just as well, feeling quite tired. So just a quick goodbye to Norbyspåret before rushing off to the airport.

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