Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Cat T

In the 30 days ending Apr 30, 2012:

activity

time

miles

Running - easy

17:44:00

Alternative training

10:15:00

Orienteering - easy

9:33:00

Orienteering - hard

5:38:32

S&C

5:10:00

Running - hard

29:00

Orienteering - medium

25:00

Total

49:14:32

averages - weight:52.6kg

2:40

0:00

» now

Monday Apr 30, 2012 #

Note

looking at the weekend's races, can see i havent adjusted to the terrain here yet. relying too much on high visibility and not needing to be so strict with plan or take in so much detail earlier in the leg, which works at home but here when everything was coming up slower than i expected it meant lots of stopping early and parallel errors.

good though to feel so much stronger in my running compared to races here last year, which felt like a fight the whole way round. especially on the long, i wasnt digging deep til the last 2km, and when i get it right im not losing much time to the lead splits. i think with some proper preparation for EOC i could run much better. also enjoying the challenge, even when i get it wrong! :-)

10 AM

Orienteering - easy long 2:15:00 [1]
shoes: Walsh PB racer (Jan 12)

Celebrating Valborg with a bit of a beast, long course in Nåsten and running to and from there from Räckarberget too. v easy pace all the way, but quite tired now so no more running for me today i think.

Sunday Apr 29, 2012 #

10 AM

Orienteering - hard race (Middle distance) 41:00 [4]
shoes: Icebug SPIRIT2-L olx Jul 11

men herregud Cat, could you make any more of a mess?! complete disaster. will look at map this eve to try and figure it out.

Running - easy warm up/down 35:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

6 PM

Running - easy 35:00 [1]
shoes: Mizuno Wave Rider April 12

gratuitous from home, enjoying the sunny evening :-)

Saturday Apr 28, 2012 #

1 PM

Orienteering - hard race (Long distance) 1:16:00 [4]
shoes: Icebug SPIRIT2-L olx Jul 11

Silva League. Not the best run, i don't think i did many of the legs without some kind of smaller mistake. Also came unstuck, like at Craig a Barns the other week, on the long leg. Maybe need a better plan than 'follow compass and will come to somewhere round here on this track' cos i wasnt following it well and so drifted a lot. v hesitant early on, took ages to get used to 1:15000 scale. Could have been worse but i would like it to be much better.

Legs feeling good though so it still felt like fun despite the messes.

Running - easy warm up/down 30:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

including warm up map. no morning or evening jog today, had to walk about 10km in total to and from lift and to and from arena and that feels like quite enough just now.

Friday Apr 27, 2012 #

11 AM

Running - easy 45:00 [1]
shoes: Mizuno Wave Rider April 12

Easy from home, a nice loop around Stadsskoge, Hågadalen, Ekeby and Eriksberg. feeling heavy today but no need to push myself. warm and sunny :-)

Thursday Apr 26, 2012 #

Note

travelling to Sweden. feel a bit like i'm getting a sore throat. will see how i feel by the time i get there...

6 PM

Running - easy long 1:30:00 [1]
shoes: Walsh PB racer (Jan 12)

Straight into Uppsala, to home (for next 6 days til rent contract starts) and off to Linne training. body feeling better than i thought, definitely not ill, but despite bringing 45kg baggage with me i think i left my brain behind. ran a shortened tisdagsbana loop but when i took the lead and it was time to go into the forest, i did not have a clue. got a bit lost and had to bail to a path. no idea which path for ages and without a compass wondered if i would ever get back. but i did, and wasnt far off the line when i finally relocated, so ran the rest (a bit better) and then home via ICA for food shopping. brill. must re-find orienteering ability... :-)

Wednesday Apr 25, 2012 #

7 AM

Running - easy 30:00 [2]
shoes: Mizuno Wave Rider April 12

Running technique practice on the treadmill. Not bad, but back a bit stiff and shoulders tense. will stretch. feeling quite okay here, increasing speed as i went...

S&C 25:00 [1]

... but then down to the gym and back to feeling heavy and tired. even doing single leg drives to warm up it was hard to lift myself off the floor. so just minimal today. hope with a change of scene things will pick up, they normally do.

12 PM

Note

Physio. Another stress has been that the discomfort i had been feeling in my foot has moved over to the top of the middle of my foot. so back to physio to get it checked. again, passed the tuning fork test, but i do have a really tight plantar fascia thats making my foot move differeently. i think its from wearing my Icebugs more (theyre not so flexible in the foot). Something to keep an eye on but for now am strapped up for running and prescribed some stretches.

4 PM

Running - hard 15:00 [4]
shoes: Mizuno Wave Rider April 12

Not much time today! Catching up on what i missed last night. Thought it would be good to do some more branching out after last week and use the treadmill to make sure i run at a good pace. Not really sure what session i wanted to do but ran 3x1k and 5x400m in the end. seem to lack attention span/focus to do a whole session of one distance.

Running - easy warm up/down 25:00 [1]
shoes: Mizuno Wave Rider April 12

hardly any time to warm down! some drills in circuits gym too.

Tuesday Apr 24, 2012 #

11 AM

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

5 PM

Note

Tuesday has turned into stress day. thought i would be fine to run some 2k's but got 400m into the first one and just felt like nothing was working and my legs didnt want to run :-( i dont think i can do anything useful until i have done some more of whats making me stressed: packing and organising myself. so am going to do that instead.

Monday Apr 23, 2012 #

7 AM

Alternative training 30:00 [1]

quick spin...

S&C 40:00 [1]

and quick gym (have to be in work quite early today)

6 PM

Running - easy (Shopping) 15:00 [1]
shoes: Mizuno Wave Rider Nov 11

Discovered this morning that one of my shoes had a big hole in the front. So went for a run to the running shop and back...

Running - easy hills 1:00:00 [3]
shoes: Mizuno Wave Rider April 12

... before a quick change into the new ones for a sunny MASH, saying a sentimental and sweaty goodbye to the Holyrood Park peaks. feeling quite good after the rest day :-)

Sunday Apr 22, 2012 #

Note
(rest day)

Out last night (one last time as a student and before the summer!) but i think i would have taken a rest or really easy day anyway. working and packing and catching up on some Big Fat Gypsy Weddings :-)

Saturday Apr 21, 2012 #

9 AM

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

Just easy, legs heavy, probs still from Thursday. also just after breakfast. stretch and roll after. feels like ages since i ran, looking forwards to proper training this aft.

3 PM

Orienteering - hard tempo (Sprint training) 22:00 [4]
shoes: Mizuno Wave Rider Nov 11

From CSE. Had intended to go to Craigmillar for the training i missed yesterday but tempted by this, wanting to do better than on Tuesday. I did too, thinking ahead all the time. Caught out a couple of times by blocked alleys that were open on the map but quite pleased. Legs moving well but tired at the end (expected).

Running - easy warm up/down 25:00 [2]
shoes: Mizuno Wave Rider Nov 11

on the treadmill and drills in the circuits gym, watching technique. Improved :-) more to come, but pleased with this.

Friday Apr 20, 2012 #

7 AM

S&C 1:00:00 [1]
weight:52.8kg

glutes tired but otherwise okay, can tell ive been slacking with the shoulder exercises though

5 PM

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

Resting my legs - 70-75% max HR

Thursday Apr 19, 2012 #

11 AM

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

nothing too hard, some intervals but keeping quite a low resistance - they were to make it interesting rather than really tough

7 PM

Running - hard intervals (Track) 14:00 [5]
shoes: Mizuno Wave Rider Nov 11

At Meadowbank with Tess. Loved this. I still run like an orienteer but i think i could really get to enjoy this kind of training. Tough session, 400s, trying to push but at the same time i didnt want to go too hard when im not used to this. averaged about 80s per rep, everythin starting to tighten up and feeling my shins at 9 so for the last two just paced Tess on the last 200m of hers. Brilliant but will feel it in the morning!

Running - easy warm up/down 40:00 [2]
shoes: Mizuno Wave Rider Nov 11

Wednesday Apr 18, 2012 #

Note

No-one about to let me in the gym this morning. Normally would go and spin for a bit but today i wasnt feeling like it, which means im still tired and better off with extra rest instead. 'tired' has been used too much here in the last week. have sorted out work stresses but have the same feeling you get after an exam, need to recover a bit. amazing what just a short period of stress does after feeling quite okay on Monday :-O might train this afternoon if feeling more up for it

4 PM

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

Plan was to do whatever i felt like and by mid afternoon i was feeling like some Penlands running. Ran from home, giving me about 80mins in the hills. lovely and sunny, even got buzzed by a buzzard :-) really easy pace, legs appreciated this. still lacking bounce. will see how i feel after a good night's sleep.

Tuesday Apr 17, 2012 #

10 AM

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

easy today, about 70% max HR. lots of sorting myself out to do with work, should get less hectic soon

6 PM

Orienteering - hard intervals 25:00 [3]
shoes: Mizuno Wave Rider Nov 11

Afternoon descended into massive bank/work/moving out stress. im good at being stressed and was feeling unsurprisingly pants for sprintervals. dragged round by Bex and Hollie (although i might well have been a bit behind even on a better day!) A bit distracted with the orienteering too. Nice to get out and get something done though.

Realised that i still need to work on how i manage my stress, and avoiding it in the first place. Hope with some good organisation i can minimise it over the build-up to the summer's races.

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

Monday Apr 16, 2012 #

7 AM

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

30x30/30s

S&C 40:00 [1]

Not so much of this today, instead had to go for a...

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

... bonus run to Pollock (forgot keys), then home, then back to Pollock cos they gave me the wrong keys. never been so ready for breakfast!

6 PM

Running - easy hills 1:10:00 [3]
shoes: Mizuno Wave Rider Nov 11

penultimate MASH? Nice :-)

Sunday Apr 15, 2012 #

8 AM

Running - easy 30:00 [1]
shoes: Mizuno Wave Rider Nov 11

Morning jog and strides on the Meadows

3 PM

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

letting legs recover from TC. also, i know i can't maintain that amount of running when not on such soft ground. about 75% max HR.

Saturday Apr 14, 2012 #

10 AM

Orienteering - easy 1:30:00 [1]
shoes: Icebug SPIRIT2-L olx Jul 11

two sessions in Deeside on the way home. didnt think i was that tired til i hit the wall in Cambus O'May, brain ent completely blank and i started making all kinds of messes. even had to ask Hector where i was! decided i would be better off skippin the last training. will be back.

Friday Apr 13, 2012 #

10 AM

Orienteering - easy 1:28:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

Achlean. sexy forest. a bit vacant at first but better in the second half. need to get strongr in this terrain but i guess this is the way to do it. snowed a bit :-)

7 PM

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

to Glenmore. legs a bit stiff, felt a bit harder than it should have, not surprising really

S&C 25:00 [1]

easy gym things then stretching

Thursday Apr 12, 2012 #

11 AM

Orienteering - easy 1:15:00 [2]

Phorp. Minging and rainy. Too tired to run hard, easy pace round sprint and long courses. bailed long halfway through when got to lots of dark green forest mapped (10 years ago) as semi-open, when it stopped being fun.

3 PM

Orienteering - easy 55:00 [2]
shoes: Mizuno Wave Rider Nov 11

Culbin. absolutely lovely, a brill antidote to this morning. going really well with the planning apart from 2 controls. will have a closer look later :-)

body still not up for more than an easy pace.

Wednesday Apr 11, 2012 #

Note

Saw Kim last night about a niggle i've had on the top of my right foot over the past 2 weeks. never had any foot pain before and so i was a bit worried, but turns out to be nerve pain. Caused by the same kind of movements that cause shin splints. Not a problem in itself, can train as normal without damage, but a reminder to keep trying to sort my running style out!

Note

Monday's route and notes: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

11 AM

Running - easy 22:00 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

Run up the hill at Alvie, on tracks. With the boys at the end to make it a harder effort.

Orienteering - medium intervals 25:00 [3]
shoes: Icebug SPIRIT2-L olx Jul 11

Downhill trains with Rachael and Claire. Not too hard, still quite tired in legs. A couple of smaller mistakes but mostly getting a good balance between going faster and keeping in control/ahead of plan.

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

jog back to bus

4 PM

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

the day's (physically) easy training on Anagach. Always lovely here but i was so tired today. contour only loop first, making a big mistake near the end, i think from being so tired. tried a normal course as something a bit easier, went well to begin with but then made a really stupid mistake on a path and decided to call it a day there! expected to feel dead tired today though.

Tuesday Apr 10, 2012 #

Note

Meetings about the weekend's races. Clear that i have fallen off the PLANNING wagon, i havent been concentrating on improving orienteering technique properly since February - i think uni work and other things have pushed it into the background. time to get back into it...

4 PM

Orienteering - easy 50:00 [2]
shoes: Walsh PB racer (Jan 12)

Easy recovery orienteering, Lossie. Seemed to go v well, but controls were hung high and havent analysed yet...

8 PM

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

to the gym at Glenmore. just after dinner, had to try hard not to be sick at the end.

S&C 20:00 [1]

Monday Apr 9, 2012 #

Note

Routegadget and comments (almost essay...) from Sunday: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

10 AM

Orienteering - hard race (Relay) 31:00 [5]
shoes: Icebug SPIRIT2-L olx Jul 11

Leg 1 for EUOC. Not the best start, small stupid mistakes on the first part and then trying to overtake the pack for the rest. A bit scrappy. Good tactic to take it easy up the first hill, no oxygen debt and leaving energy for later. Lack of strength showing, losing time on steep uphills, but stronger on the flat.

I think this is my last relay for EUOC, great to be able to stand at the top of the podium after Hollie and Bex stretched out the lead on the later legs :-)

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

Not enough of this! on helping duties

5 PM

Running - easy 30:00 [1]
shoes: Mizuno Wave Rider Nov 11

Recovery run at Badaguish

Sunday Apr 8, 2012 #

Note

routegadget and a few little notes for Friday: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

and Saturday: http://www.jk.routegadget.co.uk/cgi-bin/reitti.cgi...

7 AM

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

Morning jog

2 PM

Orienteering - hard race (Long distance) 1:12:00 [4]
shoes: Icebug SPIRIT2-L olx Jul 11

tense! feeling so tense when i started, when i had really being looking forwards to this. not relaxing enough to get into the map or the running, making mistake after mistake and finishing with more energy than i should have had left. shame, it was a brill forest and would have been good to run better here!

disappointed at first, but after tomorrow's relay it's time for some weeks of base training. it's good to have so much to work on, looking forwards to some hard work :-)

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

Saturday Apr 7, 2012 #

7 AM

Running - easy 21:00 [1]

Morning jog

2 PM

Orienteering - hard race (Middle distance) 33:20 [5]
shoes: Icebug SPIRIT2-L olx Jul 11

Another improvement in Middle distance i think: not the best start with mistakes on 1 and 2, but managed to hold it together after that instead of panicking and continuing to make mistakes, as i have done lots before. Quite stable for a change.

Not so good physically, not sure if it was me or the kind of terrain it was, felt like i was carrying a heavy weight all the way round. bit of a plod, but i think i might have made more mistakes if id pushed harder or run faster, so might have done the result good.

Running - easy warm up/down 45:00 [2]
shoes: Icebug SPIRIT2-L olx Jul 11

Did enough of this for once, largely due to leaving thermal halfway to start and having to run back for it at the end

Friday Apr 6, 2012 #

Event: JK 2012

8 AM

Running - easy 20:00 [1]

morning jog

3 PM

Orienteering - hard race (Sprint distance) 18:12 [4]
shoes: Walsh PB racer (Jan 12)

JK sprint. massive mistake to 3, thought i saw a gap that wasnt there. Then panicked and made a mess of trying to get where i wanted. knew id blown it so hard to push myself properly for the rest of the course. a bit distracted by it, making some more hesitations and small errors. pissed off with self :-(

Running - easy warm up/down 25:00 [2]
shoes: Walsh PB racer (Jan 12)

Thursday Apr 5, 2012 #

7 PM

Running - easy 30:00 [2]
shoes: Mizuno Wave Rider Nov 11

almost-rest day. meadows with strides. a bit minimal, feeling lazy after doing nothing all day.

Wednesday Apr 4, 2012 #

7 AM

S&C 40:00 [1]
weight:52.4kg

just a quick one this morning

5 PM

S&C 15:00 [1]

Joined in bits of EUOC circuits, some of the core stuff i missed this morning

Alternative training 1:15:00 [1]

Some spinning before circuits and cross trainer afterwards. all v low intensity.

Tuesday Apr 3, 2012 #

10 AM

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

Exactly the same session as Saturday, but felt much easier :-)

6 PM

Orienteering - hard intervals 20:00 [4]
shoes: Mizuno Wave Rider Nov 11

Sprintervals, the same ones i ran last thursday but was fun to do them again as a group. running not too bad, was wondering how starting work would affect me and seems fine so far. trying not to be stressed by daily deadlines.

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

Monday Apr 2, 2012 #

7 AM

S&C 45:00 [1]

not much today. trying to get in some rest this week. also expecting phone call from work and CSE basement has no reception.

C • CSE basement 2

6 PM

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

Steady Meadows group run. legs not moving properly (gluts and back i think) after sitting at desk all day.

Sunday Apr 1, 2012 #

1 PM

Orienteering - easy 45:00 [1]
shoes: Mizuno Wave Rider Nov 11

A EUOC trip out! :-) Easy round the JK training maps at Livingston. Only a little bit in the forest as i only had trainers with me.

4 PM

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

on the way home. a bit too much of a gap for it to be a combined long training but thought i should do something for endurance, have missed doing long training this week. i dont know if this would count or would just be junk?

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