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Training Log Archive: Tamsin

In the 30 days ending Jun 30, 2012:

activity	#	time	miles		km		+m
Running	17	8:17:45	33.42		53.78		201
Orienteering	8	5:27:59	24.03		38.67		330
Cycling	1	50:39	9.38	(5:24)	15.1	(3:21)
Strength and Conditioning	2	22:00
Total	21	14:58:23	66.83		107.55		531

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Thursday Jun 28, 2012 #

Running 26:23 [2] 4.68 km (5:38 / km)

Fed up and needed to get out. Felt OK to begin with then started feeling awful - probably a mixture of heat and tiredness. Cut it short and came straight home. Probably long enough before Saturday anyway.

Tuesday Jun 26, 2012 #

Note

Dreading Saturday evening. Going to the Swansea Open Day and then coming straight back to run 8.3km around Bordon in the dark at midnight with a broken O shoe.... and ultrasport aren't going so I have no chance to get another shoe in time. Plus I'm in a team with a load of men... so surely I should be doing the short leg.

Running long 1:07:15 [3] 12.35 km (5:27 / km)

Tuesday night run in the forest with dad and a load of other men - mixture of people from Southampton university and orienteers. Ran from Beaulieu Road Station; not really sure where we went but I recognised most of it. Mixture of path running, terrain and a few nice marshes. Time includes a couple of breaks/regroups.

Monday Jun 25, 2012 #

Note

Found out we came 6th region overall! 3rd in the girls (beating Yorkshire!) and 9th in the boys (which isn't bad considering we had more boys running up than running their actual age class)!!! :D

Sunday Jun 24, 2012 #

Running warm up/down 5:00 [2]

Orienteering race (JIRCs Relay) 39:16 [5] *** 6.33 km (6:12 / km)

We Won!!! :D Katie did a great job of coming back in 8th, not far down, and then Fiona had a fantastic run to bring us up to 3rd, then I went out not far behind Katrina and Zoe. I hit the first couple cleanly, but then hesitated on 3. Went fine through to 7; had different gaffles to Zoe and Katrina so saw them alot but we weren't going to the same controls. We all seemed (although didn't know it at the time) to have the same gaffle after the spectator control. Had a wobble on 14 and lost quite a bit of time on 17. Managed to get ahead on the hill up to the last control and had a bit of a mad sprint at the end... Never really expected to win, but knew we had a good team. Such a good way to end my last JIRCs. :D Such a great weekend... not sure I'll be rushing back to Sandringham though!

Saturday Jun 23, 2012 #

Running warm up/down 10:00 [2]

Orienteering race (JIRCs Individual) 58:43 [5] *** 8.99 km (6:32 / km) +70m 6:17 / km

Last JIRCs :( Pretty bad run. Probably lost 5mins though I haven't seen any splits. Lost time on 2, 14 and 18, plus some 30secs errors including 6 (hill top in a forest full of bracken - actual control was hung from a tree so it could be seen!), and 20. Somehow came 4th by 11 seconds - was expecting to be well down but it seems everyone else made mistakes too. Just under 2 mins behind Lucy who won. Pretty annoyed to be so close to top 3. Running was good though - pushed hard when I could.

Wednesday Jun 20, 2012 #

Running race (RR10) 36:59 [4] 7.98 km (4:38 / km)

Stubbington RR10 somewhere near Gosport. Pretty uninspiring course around some country park grassland area. Plan was to take it steady and not to push it too much. Felt really good and could have pushed myself harder; didn't really feel tired at all after, which is good considering min/km were faster than last time so have improved on speed, though it was a fast course. Less people there this evening so came 14th.

Running warm up/down 5:00 [2]

Tuesday Jun 19, 2012 #

Running warm up/down 15:21 [2]

Running intervals 5:13 [5] 1.5 km (3:29 / km)

So my group were doing 5 x 500m but I just did 3 seeing as its the JIRCs this weekend and RR10 tomorrow (which I intend not to kill myself on) and as I seem to be doing no other summer orienteering of any standard I might aswell go for it at the weekend. Times were... 1.44, 1.44, 1.45. This was meant to be 1500m pace or faster. There is no way I could do a 5.15 1500m though.

Running intervals 6:00 [1] 0.3 km (20:00 / km)

Recoveries.

Monday Jun 18, 2012 #

Strength and Conditioning 10:00 [2]

Running 16:53 [2] 3.11 km (5:26 / km)

Easy run.

Sunday Jun 17, 2012 #

Running 16:17 [3] 3.18 km (5:07 / km)

To the hill.

Running hills 8:43 [5]

Found a fallen tree blocking the path when I ran down the hill to reach the bottom, so decided to do add in some shorter runs up to the fallen tree in between each long one up to the top. Times were... 36, 2.14, 39, 2.18, 38, 2.18. Undulating and muddy, with a tree to hurdle so quite a good session.

Running hills 9:16 [2]

Back down the hill.

Running 14:46 [3] 2.61 km (5:39 / km)

Home :)

Saturday Jun 16, 2012 #

Running warm up/down 5:00 [2]

Orienteering race (Relay) 39:24 [4] 5.2 km (7:35 / km) +140m 6:41 / km

South Central Relay Champs at Bagshot Common, 1st leg with Jamie and dad. Never been a particular fan of this area but the map had been drawn at sprint spec which made it more interesting. Made a couple of minor mistakes and hesitations; lost most time at 14 where there were far more thickets on the ground than on the map. Generally felt a bit slow at first but got faster as it went on; need to warm up more. Came back in 3rd and the team came 2nd behind (surprise surprise) BAOC. Actually ran 6.11km.

Thursday Jun 14, 2012 #

Cycling 23:04 [2] 7.49 km (3:05 / km)

To the woods.

Orienteering 25:00 [2]

Checking out control sites for my Summer Series event. Reasonable area on the whole, though some areas definitely to avoid! Took me 1h55mins to check all the controls and make some updates to the map, but only 20-30minutes of actual running.

Cycling 27:35 [2] 7.61 km (3:37 / km)

Home. Tried to take a short cut to escape the main roads which turned out longer and had more uphill.

Running warm up/down 14:00 [2]

Running intervals 13:30 [5]

Wouldn't normally have gone since I had already done something earlier in the day, but this 2 week half term is dragging on a bit so went along for the social. Only 5 of us there though. Session was supposed to be 6x90secs but the coach decided that everyone not doing the Hampshire Schools should do another 3 (only 1 person was doing it). Felt OK but a bit slow; managed to be consistent. 90 sec recoveries and 3 mins after every 3.

Running intervals 15:00 [1]

Recoveries.

Tuesday Jun 12, 2012 #

Running warm up/down 18:00 [2]

Running intervals 8:16 [5] 2.7 km (3:04 / km)

9x300m in 3 sets of 3. 90 second recoveries and 5 minutes between sets. Alot faster than Thursday with no massive head wind and longer recoveries. Times were between 55 and 56 seconds. Felt good.

Running intervals 19:00 [1] 1.2 km (15:50 / km)

Recoveries.

Monday Jun 11, 2012 #

Strength and Conditioning 12:00 [3]

Sunday Jun 10, 2012 #

Orienteering 32:56 [3] 3.85 km (8:33 / km)

SOFA event at East West Walk near Wickham. The map had last been updated in 1998 and the control descriptions were different to the actual course on the map. First time in years I have used pin punches, but it was actually really good fun although pretty rough in places and going straight on some controls simply wasn't an option.

Saturday Jun 9, 2012 #

Running warm up/down 11:20 [3]

Running (Sprints and hills) 13:16 [4]

Never done this before at SCOA training.

Orienteering 27:40 [2] 2.24 km (12:21 / km)

Contour exercise - shadowed. Training on Frith hill.

Orienteering 25:24 [3] 3.15 km (8:04 / km)

Contour exercise.

Orienteering 15:39 [3] 1.88 km (8:19 / km)

Following dad.

Orienteering 8:44 [4] 1.23 km (7:06 / km)

Relay.

Orienteering 9:20 [2] 1.1 km (8:29 / km)

Control collecting.

Thursday Jun 7, 2012 #

Running warm up/down 18:00 [3]

Jogging and drills.

Running intervals 9:10 [5] 2.7 km (3:24 / km)

9x300m with 1 minute recoveries and a 4 minute rest after the first 5. Times were between 60 and 62 seconds. Lost alot of speed recently, but then I haven't done anything fast since before Easter. Also there is definately something wrong with my watch as it is suggesting 120m of climb from running around a track!

Running intervals 12:00 [1] 0.8 km (15:00 / km)

Recoveries

Wednesday Jun 6, 2012 #

Running warm up/down 10:00 [2]

Running race (RR10) 36:23 [4] 7.59 km (4:48 / km) +86m 4:32 / km

First RR10 of the year, so my plan was to take it steady for the first 15 minutes and up the pace from there. I was feeling pretty good and ended up catching quite a few people especially on the hills. Got into a group with a couple of others which helped maintain a good pace. Powered away from them up the hill at the end. Pleased with how I ran but felt I possibly had a bit more to give at the end. Came 19th though, which I think is an improvement on last year.

C • 302 climb?? 4

Monday Jun 4, 2012 #

Running 15:49 [2] 3.08 km (5:08 / km) +115m 4:20 / km

Saturday Jun 2, 2012 #

Running warm up/down 10:00 [2]

11 AM

Orienteering race (Jubilee Sprint) 23:07 [4] **** 2.4 km (9:38 / km) +55m 8:39 / km

Sprint O at the University of Surrey. First proper orienteering since the JK! Started off well by picking up 2 maps and having to run back to the map boxes. Fortunately the first couple of controls were quite simple, but then it started to get very complicated. Had to stop to plan my route to alot of controls and was generally very hesitant. Didn't really make any mistakes though apart from taking a while to get to number 10. Definately the hardest sprint I have ever done.

3 PM

Orienteering (Jubilee Sprint) 22:46 [4] **** 2.3 km (9:54 / km) +65m 8:40 / km

My aim for this race was just to do what I had done previously. The first technical section went really well. I was surprised that I felt pretty good because normally tiredness gets the better of me when there are 2 races in one day. I took a bad route choice to 15 but ran it really hard so hopefully didn't loose too much time. Pleased with the result and time.

Friday Jun 1, 2012 #

Running 25:55 [3]

Testing out my new trainers before the SprintO tomorrow. Got stitch and felt very tired and slow from about halfway.

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