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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: NatalieEB

In the 28 days ending Feb 28, 2013:

activity # timemileskm+m
  Running20 13:12:43 51.28 82.53
  Cycling6 3:26:27 31.34(6:35) 50.44(4:06)
  Orienteering2 3:23:16 3.67 5.9
  S&C8 2:07:00
  Circuits3 1:20:00
  Total30 23:29:26 86.29 138.87

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Thursday Feb 28, 2013 #

Running warm up/down (Jog to/from) 56:10 [3] 7.36 km (7:38 / km)
ahr:141

Second time in two days to be scared by a dog. Luff ma life.

Running intervals (Long) 11:02 [4] 2.4 km (4:36 / km)
ahr:168

Two just over 1km intervals - we weren't entirely sure where to go, and neither of us were in the mood for a really hard session

S&C (Glutes) 15:00 [2]

Oopss forgot to do any yesterday and tuesday

Wednesday Feb 27, 2013 #

7 AM

Cycling (To/from School) 31:17 [3] 7.9 km (3:58 / km)
ahr:162

So misty and cold but the view from Bigland was gawjy :')
3 PM

Cycling (To/from School) 34:32 [2] 8.7 km (3:58 / km)
ahr:147

No idea how this distance changes every time
5 PM

Running (Hilly run) 31:42 [4] 4.52 km (7:01 / km)
ahr:169

Usual Heights run with Daddikins. Tried quite hard up the hills and all was well and lovely until some raging hounds attacked us. Two Alsations. Godsake who even has those awful beasts?

Tuesday Feb 26, 2013 #

Running intervals 8:09 [5] 2.0 km (4:05 / km)
ahr:177

Two 1k intervals (4:08 and 4:10) Not sure if that's good or bad, but it felt tiring so it must have done something

Running warm up/down (Jog home) 6:17 [2] 1.23 km (5:07 / km)
ahr:164

7 AM

Cycling (To/from School) 34:41 [4] 7.89 km (4:24 / km)
ahr:164

3 PM

Cycling (To/from School) 33:25 [3] 8.73 km (3:50 / km)
ahr:154

4 PM

Running (Easy Run ) 32:02 [2] 4.65 km (6:53 / km)
ahr:162

A rather odd little run over the edge of the Heights and around the estuary embankments loop to the end of Fishouse Lane

Monday Feb 25, 2013 #

Running hills (Mid Hills) 12:00 [5] 1.76 km (6:49 / km)
ahr:166

6 x 1 minute, 1 minute recovery, longer recovery to jog down between 3 and 4

Running warm up/down (Jog&stretches) 13:37 [2] 1.26 km (10:48 / km)
ahr:150

S&C (TV circuits) 22:00 [4]

4 x
Plank
Figure 4
Sit ups
Squats
Rest

A few core exercises

Sunday Feb 24, 2013 #

Running long (Flat Track/Path) 1:10:00 [3] 9.73 km (7:12 / km)
ahr:162

Running avec ma mere somewhere I'd never been before - somethingorother wildlife reserve near Black Beck. I think it was probably the flattest run (other than fishouse lane) that I've ever seen near home :D Pretty slow because she's injured, but rather lovely all the same.

Saturday Feb 23, 2013 #

S&C 15:00 [2]

Gluties. I'm so weak it's embarrassing.

Friday Feb 22, 2013 #

S&C 15:00 [1]

Glutes&core
7 AM

Cycling (To/from School) 35:34 [4] 8.01 km (4:26 / km)
ahr:171

Quite satisfying to leave around the same time as the bus and arrive first :D I'm going to have to do this more often - I was actually awake when I got to school!
3 PM

Cycling (To/from School) 36:58 [3] 9.21 km (4:01 / km)
ahr:150

So much more uphill on the way home, and I had to go the (very slightly) longer way to pick up my art stuff. But pahaha now I have an excuse to be a slob all evening

Thursday Feb 21, 2013 #

Running intervals (Lactate Shuttles) 13:30 [5] 2.6 km (5:12 / km)
ahr:171

4x400m w/ 200m recovery (in 2sets of 2, longer recovery between yada yada)

Running warm up/down (Jog to/from) 41:10 [3] 5.6 km (7:21 / km)

Tried to concentrate on my running style for a bit, some mean person was running behind me so I could see a (huge) shadow of how badly I run. Woopee!

S&C 10:00 [1]

Oops, this is getting less and less. Again.

Wednesday Feb 20, 2013 #

Circuits 30:00 [4]

5x
plank
burpies
situps
pressups (ish)
skipping :D
jelly baby impressions (no idea what they're called)
rest

Tuesday Feb 19, 2013 #

Running long (Terrain) 1:05:00 [3] 10.0 km (6:30 / km)
ahr:166 max:175

Pretty much had every terrain - road, path, fields, bracken, gorsey crags. Tried to go for a nice fell ru somewhere new over Bigland but everywhere's either private or full of cows. Idiots.
Made a real effort to keep up my running style for the first and last 20 minutes because apparently I've got worse recently

S&C 15:00 [1]

Monday Feb 18, 2013 #

Running warm up/down 12:00 [2] 1.5 km (8:00 / km)

Running hills (Mid Hills) 12:00 [5] 1.7 km (7:04 / km)

First time it's been light all the way through = no headtorch yayayay! :D

S&C 15:00 [1]

Sunday Feb 17, 2013 #

Running warm up/down (Jog to/from) 12:00 [2]

Jogging to the start and drills, and jogging around afterwards

Orienteering race (Blue) 1:08:16 [4] 5.9 km (11:34 / km)

Compass Sport Cup round 1.
Reasonably pleased seeing as I haven't orienteered for a while. Didn't get exactly lost at any point, but I was confused several times, including the last control which is always embarrassing. Actually ran 7.48km, so maybe there were some silly route choices in there somewhere.

S&C 20:00 [2]

Decided to start doing this properly instead of in a rush for 5 minutes in the morning

Saturday Feb 16, 2013 #

Orienteering (NWJS) 1:45:00 [3]

Warm up, Attack Points, half of Slopes (working on simplification), simplification, and 4 head to heads. Navigation went reasonably well, probably because the undergrowth/felled trees made me go quite slow and look at my map properly.

Orienteering 30:00 [2]

Collecting controls with hannerl. No way should it have taken that long, but running is so much more tiring when you sing

Running 27:00 [3]

Ran home because running is fun. We'd had a massive rest after training so it wasn't too bad, probably a good idea to clear the lactic acid, which worked - no stiff leggies for me

Friday Feb 15, 2013 #

Circuits 30:00 [5]

Kind of annoying - I meant to go for a long run but we ended up not getting homw until it was dark. Barely done any exercise this week so I did a reasonable session, parents were out so I could even do the jumpytype exercises without disturbing anyone.

Thursday Feb 14, 2013 #

Running warm up/down 14:00 [3]
ahr:153

Went the same way as tuesday but took Carrie's advice and turned off along the river

Running intervals 18:00 [5]
ahr:168

Intervals along the Cam wotwot. Actually that's a lie - two intervals along the Cam and 4 I have no idea where.. That place is so confusing.

6x 2minute intervals with 1 minute recovery

Tuesday Feb 12, 2013 #

Running (Recovery run) 27:12 [3]
ahr:157

Tried to get as far as Jesus green but got horrifically lost and ended up on the road to the motorway (I didn't realise it was that one until a long map consultation when I got home) Why, of all the roads do I end up lost on the one full of chinese people who claim to either not speak english or not know how to get back to the main road?
Was quite pleasantly surprised to find I wasn't sore from Monday - I guess that means I didn't try hard enough in the tests :(

Monday Feb 11, 2013 #

Running (Physiological tests) 18:00 [5]

6 3minute intervals (not sure what to call them - painful would seem the right word) with the irritating tube and having blood squeezed from my thumb. SUCH FUN

Running (Physiological tests) 5:00 [5]

Run for as long as you can without dying. How embarrassing that I only managed just over 5 minutes. OOPS

Running warm up/down 12:00 [2]

Jogging on the treadmill dreading the tests/dying afterwards

Friday Feb 8, 2013 #

Running (Hilly run) 40:00 [3]

No garmin *sniffle* and had t cut off the last loop because I had rather limited time.

Thursday Feb 7, 2013 #

Running warm up/down (Jog to/from) 20:51 [2] 2.82 km (7:24 / km)
ahr:157

Running intervals (Lactate Shuttles) 16:12 [5] 2.65 km (6:07 / km)
ahr:153

Hardest I've ever done them because katay came :D

Running warm up/down (Jog to/from) 14:23 [2] 1.35 km (10:39 / km)
ahr:124

Circuits 20:00 [4]

Kind of to make up for not doing anything tomorrow and probably saturday.
4x my little circuit - ceebiejeebies writing it out.

Wednesday Feb 6, 2013 #

Running warm up/down (Jog to) 15:36 [3] 2.56 km (6:06 / km)
ahr:152

Running intervals (Threshold Run) 15:06 [5] 3.26 km (4:38 / km)
ahr:180

Feeling a little coughy, but it was nice to be out properly after not doing anything yesterday or much last week :)

Running warm up/down (Jog to/from) 17:44 [3] 2.78 km (6:23 / km)
ahr:162

Monday Feb 4, 2013 #

Running warm up/down (Jog&stretches) 8:00 [2]

Running hills (Mid Hills) 12:00 [5]

6x 1min - 1min recovery
Felt really difficult and slow, but I was getting further than other times so maybe I was just trying harder. Finally light enough to only need head torches on the second set! :D

Sunday Feb 3, 2013 #

Running (Long Run) 1:17:00 [3] 10.8 km (7:08 / km)
ahr:145 max:172

Went out with mum to test out my back/her knee/my garmin. We had so much fun. I now know it takes 3 calories to run to the end of my road and 11 to run back. Life=complete :)

Saturday Feb 2, 2013 #

Running race (XC) 18:00 [5]

Again a guess on the time.

MY BACK DIDN'T HURT. Killed warming up but then stopped for (most of) the race. Came third so hopefully in the Cumbria team yayay

Running warm up/down 20:00 [2]

Jogging, drills and attempts to stretch my back (which still really hurt)
Had to go hide behind a hill because I hate people watching me warm up and both PE teachers decided to come and watch. And bring their families.

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