Training Log Archive: Cat TIn the 31 days ending Dec 31, 2012:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||||||||||||
Monday Dec 31, 2012 #
10 AM
Orienteering - medium intervals 40:00 [3]
shoes: Mizuno Wave Rider April 12
Made some sprintervals on Nottingham city map. not pushing too hard.
Running - easy warm up/down 35:00 [1]
shoes: Mizuno Wave Rider April 12
Sunday Dec 30, 2012 #
10 AM
Running - easy long 2:00:00 [2] 28.0 km (4:17 / km)
shoes: Mizuno Wave Rider April 12
River Trent adventure. nice, and no asphalt once out of town. dead flat and managed good negative split (although wind direction helped a lot here). interested to find out distance today, a bit of a shock it was that far! ITBs needing recovery now...
Saturday Dec 29, 2012 #
5 PM
Orienteering - easy 1:10:00 [2]
shoes: Mizuno Wave Rider April 12
after travelling. Lucy had a 2011 Nottingham City Race map so ran into town and round most of the course (couldnt go into castle or arboretum). no headlamp so had to stop to see map sometimes. really enjoyed orienteering somewhere completely new :-)
Friday Dec 28, 2012 #
9 AM
Running - easy 45:00 [1]
(rest day) shoes: Mizuno Wave Rider April 12
yet another easy run before another family day. these weeks are turning into a bit of a training break, have exhausted myself by looking at early spring schedule. lots of good training and racing to come, good to save the hard work for then.
Thursday Dec 27, 2012 #
11 AM
Running - easy 45:00 [1]
shoes: Mizuno Wave Rider April 12
S&C 20:00 [1]
6 PM
Running - easy 30:00 [1]
shoes: Inov8 F-lite 195
small evening jog
Wednesday Dec 26, 2012 #
1 PM
Running - easy long 1:52:00 [2]
shoes: Mizuno Wave Rider April 12
Hemlängtan, Staithes edition. 5 hours between breakfast and training not working so well, managed to get to just before Whitby when i seriously hit the wall, last few km were a crawl (not always fun living on top of a hill). lots of mud, some hills between beach and cliff level. determined to get to whalebones instead of cutting straight home but missed the abbey. mostly Cleveland Way but extension round disused railway after Runswick Bay (managed not to get shot by Mulgrave Estate :-) ) Still not quite a looong run but maybe for the best today...
Tuesday Dec 25, 2012 #
11 AM
Orienteering - easy 35:00 [1]
shoes: Inov-8 OROC 230
short potter round Skelder, feeling better, just not so much bounce.
8 PM
Running - easy 30:00 [1]
shoes: Inov8 F-lite 195
couldn't resist, feeling fine now :-)
Monday Dec 24, 2012 #
Note
(sick)
free Christmas detox! up all night with disgusting stomach virus. body empty :-(
Sunday Dec 23, 2012 #
11 AM
Orienteering - medium 37:00 [3]
shoes: Inov-8 OROC 230
Maybeck, a middle distance course from a race in October. Good feeling mostly, in control. Time loss from being a bit of a wimp on tougher areas.
Really surprised, about 90% of the forest was absolutely lovely! One of my fave trainings here :-)
Really surprised, about 90% of the forest was absolutely lovely! One of my fave trainings here :-)
Running - easy warm up/down 15:00 [1]
shoes: Inov-8 OROC 230
3 PM
Alternative training intervals (Cross-trainer) 32:00 [4]
something completely different, joined Dad at the gym :-D quite early before it shut. 2x8min/90s, 2x4min/60s, 4x2min/30s. HR progressively higher until hitting just over 95% by the end. good!
Alternative training warm up/down 28:00 [1]
Saturday Dec 22, 2012 #
11 AM
Running - easy long 1:42:00 [1]
shoes: Mizuno Wave Rider April 12
Teesside adventure from my grandad's house. tarmac, more tarmac, gravel path, mud, flood water, housing estates, industrial estates, parkland. about the shortest a long run could be but i think i took off the dressing from my blister too soon, it was hurting so i turned back after not too long. now have blister on blister. it was raining here too.
9 PM
S&C 20:00 [1]
Friday Dec 21, 2012 #
8 AM
Running - easy 34:00 [1]
shoes: Inov8 F-lite 195
splashing round Hawsker and Stainsacre. it hasnt stopped raining yet.
5 PM
Running - easy 47:00 [1]
shoes: Mizuno Wave Rider April 12
Round town again. a bit tired after funeralling today but better for getting out to do a tour of tourist places and Christmas lights. also made room for fish supper :-)
Thursday Dec 20, 2012 #
8 AM
Running - easy 30:00 [2]
shoes: Inov8 F-lite 195
relative-visiting, except they werent up yet. Whitby put on a storm to welcome me home, some serious wind and rain!
5 PM
Running - hard intervals 30:00 [4]
shoes: Mizuno Wave Rider April 12
5min tempo, then 10x90s/30s, then 8x70s/20s. round town. running really well apart from near the end when hit steep hill and strong headwind at the same time. yuck. also relly rainy but dead pleased to get out and do it.
noticeable how you feel lots more "weird" doing running training here than in Uppsala (or Edinburgh!)
noticeable how you feel lots more "weird" doing running training here than in Uppsala (or Edinburgh!)
Running - easy warm up/down 35:00 [1]
shoes: Mizuno Wave Rider April 12
Wednesday Dec 19, 2012 #
Note
(rest day)
moving possessions across uppsala and travelling home
Tuesday Dec 18, 2012 #
Note
had planned to run an earlier short tisdagsbana but a last minute email from David "punctuality" Lingfors meant i was helping do food shop too, too late to change plans! sure that it wont do too much harm - starting to get impatient for hard training again, which is good :-)
10 AM
Running - easy 40:00 [1]
shoes: Inov-8 OROC 230
morning run as usual, but no Tisdagsbana tonight, my turn to help make food for after. acute stress hitting now, hard to move well or breathe properly :-(
Monday Dec 17, 2012 #
9 AM
Running - easy 40:00 [1]
shoes: Inov-8 OROC 230
slushy mushy morning jog before xmas shopping :-D running like a girl who's drank too much coffee and not enough water
6 PM
S&C 45:00 [3]
Rockgympa, Christmas edition. Good fun as always!
Running - easy 1:00:00 [1]
shoes: Inov-8 OROC 230
run there, shuffle home
Sunday Dec 16, 2012 #
8 PM
Running - easy 55:00 [2]
shoes: Inov-8 OROC 230
after 11hours of translating and drinking coffee, but i couldnt let today pass without a run. feeling bouncy and legs enjoying the warmer temperature
Saturday Dec 15, 2012 #
10 AM
Orienteering - easy 1:15:00 [1]
shoes: Inov-8 OROC 230
Linné training day in Täby. Not what was originally planned after getting so much snow, i was the only one not skiing or on indoor track (still resting from hard running). snöpulsed way around a course from Skavlöten.
3 PM
Orienteering - easy 1:00:00 [1]
shoes: Inov-8 OROC 230
Sprint training. slushy. just taking it easy and glad i did, weather made it so you couldnt really move quickly even if you tried.
Friday Dec 14, 2012 #
12 PM
Running - easy 45:00 [1]
shoes: Inov-8 OROC 230
easy Friday run, route made up as i wnt along. felt a bit better, nice to get some (low) midday sun. theyve had to start taking the snow away in skips again...
Thursday Dec 13, 2012 #
10 AM
Running - easy 40:00 [2]
shoes: Inov-8 OROC 230
steady round new "maximum asphalt" (more evenly compacted snow) loop, with a stop for drills. moving better than yesterday but temperature wrong side of -10 again so retreating to gym tonight for harder training
7 PM
Running - easy 33:00 [3]
this did not go to plan. first needed extra coffee before i could get myself to the gym, then although in the warmth i just could not get my legs to work anything past low threshold speed, complete contrast to week! at first settled for this and started on 5x6min/90s but halfway through i was just getting worse and blister on the sole of r. foot started hurting under the dressing, making it harder to run properly - time to get off treadmill and do some S&C.
i work too hard not to have some days where im tired. have run some really good and tough sessions in the last few weeks and am clearly still paying back after Tuesday's beast of a tisdagsbana. so just time to take foot off gas a bit, luckily i hate not feeling bouncy and fresh so will try to get that back asap. also though its not just the training - the cold, dark and lack of proper forest O are starting to get to me a bit, feel like im just hanging on til i go home (6 days!)
will probs get out for something tomorrow but not after some rest - ALL my running clothes need washing, need to wear about half of them at once to run outside. winter is such a faff...
i work too hard not to have some days where im tired. have run some really good and tough sessions in the last few weeks and am clearly still paying back after Tuesday's beast of a tisdagsbana. so just time to take foot off gas a bit, luckily i hate not feeling bouncy and fresh so will try to get that back asap. also though its not just the training - the cold, dark and lack of proper forest O are starting to get to me a bit, feel like im just hanging on til i go home (6 days!)
will probs get out for something tomorrow but not after some rest - ALL my running clothes need washing, need to wear about half of them at once to run outside. winter is such a faff...
S&C 35:00 [1]
this went well at least, quite sure ive got more stable and strong
Wednesday Dec 12, 2012 #
6 PM
Orienteering - easy 1:10:00 [1]
shoes: Inov-8 OROC 230
proper recovery day, and needed it too! legs tired from all the snow running and the cold. Stadsskogen track-only route choice, then sprint-style back to KG. nice to practice routines at really easy pace.
unless im feeling much better tomorrow, intervals in the cold might not be brill. will see how im feeling after morning run.
unless im feeling much better tomorrow, intervals in the cold might not be brill. will see how im feeling after morning run.
Tuesday Dec 11, 2012 #
10 AM
Running - easy 35:00 [1]
shoes: Mizuno Wave Rider April 12
recovery run
6 PM
Running - hard 2:08:00 [3]
shoes: Inov-8 OROC 230
Monster of a course tonight! im not doing so well over uneven snow, some strength lacking, found it really draining. pace quite quick early on - Inga said she had interval HR on the asphalt so i guess i would have had similar, as soon as we left this for the rougher track i had nothing left and had to fight hard not to lose my two lunches and a fika(!). ran the cut off with Inga (maybe 19km?) and took some tracks instead of forest sections, but slow and tough all the way home, we were both pretty knackered and made a small celebration when reached Hågadalen and finally knew we would make it. easy day tomorrow... http://rejset.se/filer/upload/Bana_Alpha.jpg
Monday Dec 10, 2012 #
10 AM
Running - easy 50:00 [1]
shoes: Inov-8 OROC 230
Extended the Röbospråret loop for easy run and drills. pre-breakfast, but only cos i ate so much at taco buffet last night that i wasnt hungry when i got up :-)
5 PM
Orienteering - medium (Sprint training) 25:00 [3]
shoes: Inov-8 OROC 230
Linné training, Ekeby. Was supposed to not be running hard at all but i got tempted into putting at least medium effort in, not really pushing it when i was getting tired but dont think i could have run much harder (at least on the "final" course)
quali and then reverse chasing start for the final. bad route choice to the first on the quali, couldnt really pick it up from there, but final felt good with the orienteering - one bad route choice but a good feeling, in control, for the course.
quali: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
final: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
quali and then reverse chasing start for the final. bad route choice to the first on the quali, couldnt really pick it up from there, but final felt good with the orienteering - one bad route choice but a good feeling, in control, for the course.
quali: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
final: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Running - easy 18:00 [1]
shoes: Inov-8 OROC 230
S&C 45:00 [3]
... and then on to Rockgympa. tough stuff, will sleep well tonight :-)
Sunday Dec 9, 2012 #
3 PM
Running - easy long 1:40:00 [1]
shoes: Inov-8 OROC 230
Roads and tracks. so so pretty this evening, everything is frozen white!
Saturday Dec 8, 2012 #
10 AM
Running - hard hills 1:20:00 [3]
shoes: Inov-8 OROC 230
First time round Gropen Extreme hill course, two laps with (following) Inga. 30-80cm snow off the big tracks, so it felt extreme. so much lactic acid and i even had to walk bits of the slalom hill on both laps. tough, i would not have done this much on my own! great training though.
http://keyzer.mine.nu/gropenextreme/
http://keyzer.mine.nu/gropenextreme/
5 PM
S&C 15:00 [1]
Friday Dec 7, 2012 #
Note
SO bored. easy week not a favourite.
11 AM
Running - easy 50:00 [1]
shoes: Mizuno Wave Rider April 12
easy Friday run. only fell on bum once :-)
Thursday Dec 6, 2012 #
6 PM
Orienteering - hard intervals 30:00 [4]
shoes: Inov-8 OROC 230
Sprintervals at Ultuna. bits of deep snow and bits of icy thin snow on the roads. mostly good but feeling last night's intervals a little on the tough bits.
need to look over the map properly, i got put off by the group a bit when i should have picked my own way. when will i get confident enough to do my own thing?!
need to look over the map properly, i got put off by the group a bit when i should have picked my own way. when will i get confident enough to do my own thing?!
Running - easy warm up/down 35:00 [1]
shoes: Inov-8 OROC 230
Wednesday Dec 5, 2012 #
6 PM
Running - hard intervals 28:00 [4]
shoes: Mizuno Wave Rider April 12
A day of heavy snow that fell quicker than it could be cleared and Uppsala in minor chaos, no bus to get to KG for training. so had to go to gym instead, took the chance for some treadmill intervals, progressively faster as i went. 2x8mins and 3x4mins (1min recoveries), not too many on an easy week (also intervals tomorrow) but was pleased to be running faster than i could have last year even though i havent run this session or run on a treadmill in ages. felt really comfy at the beginning and getting tough by the end, perfect :-)
Running - easy warm up/down 15:00 [1]
shoes: Mizuno Wave Rider April 12
no real warm down, instead did...
S&C 20:00 [1]
a bit of strength stuff: TRX for core, knee stability and leg strength, gluts, ankles. good Linné presence at the gym, at least 4 of us in there!
Tuesday Dec 4, 2012 #
6 PM
Running - easy long 2:15:00 [2]
shoes: Inov-8 OROC 230
Vinterträningspremiären. Brill! a more comfortable temperature now and nearly everything properly frozen. out for longer but stops for fika (coffee, buns, biscuits) and barbecue. also fireworks, music and hot food after. not much hard running today, just felt like a long run, but the snow made parts fairly tough, like running in sand.
Ran the 16km loop, plus a bit extra when the whole group went wrong in the top bit and also when i followed the Olle-and-Ulrik train on the route choice bit and ended up somewhere that wasn't the start of the SI course http://www.oklinne.nu/premiaren/2013/premiaren_201...
http://www.youtube.com/watch?v=EjK1gi7UPNI&feature... snowy forest! im featured reaching for a second kanelbulle...
Ran the 16km loop, plus a bit extra when the whole group went wrong in the top bit and also when i followed the Olle-and-Ulrik train on the route choice bit and ended up somewhere that wasn't the start of the SI course http://www.oklinne.nu/premiaren/2013/premiaren_201...
http://www.youtube.com/watch?v=EjK1gi7UPNI&feature... snowy forest! im featured reaching for a second kanelbulle...
Monday Dec 3, 2012 #
10 AM
Running - easy 58:00 [2]
shoes: Mizuno Wave Rider April 12
easy week time! just getting used to training in this temperature, it's been a while... many many layers and actually running well across town, around Stadsskogen and home. coughing a bit after though, may have to see about getting one of those breathing mask things, especially if i want to d any hard training outside
6 PM
S&C 45:00 [3]
Rockgympa plus extra gluts stuff. getting stronger i think but developing fear of burpees. found out that -15 is the temperature where exposed diet coke freezes.
Sunday Dec 2, 2012 #
9 AM
Running - easy 1:00:00 [2]
shoes: Inov-8 OROC 230
some running on tracks and taking a few of the controls in Nåsten. i sort of had enough of tramping through icy marshes in other peoples' tracks for the weekend. temperature gone from Ahh it's Winter, How Pretty to ****ing Freezing.
Saturday Dec 1, 2012 #
10 AM
Orienteering - easy long 1:50:00 [2]
shoes: Inov-8 OROC 230
Approx time. Back in Lunsen. Started with a group but the boys were going a bit quicker than i was comfy with so mostly on my own, tho saw lots of people out there. pleased, so much better than yesterday - even though it was mostly following a track i was disciplined enough to keep contact and think and plan ahead, know ing where i was on the track and what i would see next. the tracks are almost always going in the right direction so it was easy feel secure. frozen shoes and collecting ice on trousers by the time i got back, needed a good long sit in sauna after.
http://www.dxdeluxe.se/linnekartparmen/show_map.ph... i ran this without the butterflies
http://www.dxdeluxe.se/linnekartparmen/show_map.ph... i ran this without the butterflies
5 PM
Running - easy 1:15:00 [1]
shoes: Inov-8 OROC 230
Nåsten, why you so cruel to me?! supposed to be night O but headlamp died already at control 5, so i just had to follow Rebecka the rest of the way round. luckily she's dead stable at night so went smoothly :-) My shoes, trousers, top and gloves all froze. nearly poked eye out on branch. apart from all that was loving it.
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
S&C 15:00 [1]
core before training