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Training Log Archive: NatalieEB

In the 31 days ending Jan 31, 2014:

activity # timemileskm+m
  Running12 7:34:01 10.3 16.58
  Orienteering3 2:38:21 13.86(11:26) 22.3(7:06)
  Circuits3 1:43:00
  S&C1 1:00:00
  Other/Cross Training1 44:00
  Recorded Session1 25:00 2.98(8:23) 4.8(5:13)
  Total20 14:04:22 27.14 43.68

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Thursday Jan 30, 2014 #

Circuits (Rowing/Circuits) 40:00 [5]

10 x
2 mins rowing, 2 mins various exercises

Wednesday Jan 29, 2014 #

Running intervals (Road (flat)) 45:00 [4]

20 min jog
5 x 2 min with 1 min jogging recovery
10 min jog

Monday Jan 27, 2014 #

Running hills (Mid (Path/track)) 30:00 [5]

10 min jog
4 * 1 min w/ 40s downhill jogging recovery
Jog down and rest
4 * 1 min w/ 40s downhill jogging recovery
Jogged down through the brambles thanks to some bright sparks' ideas

Didn't feel so bad for the weekend, but no way could I have run harder yesterday. Kept up with adaladam on the second set (just) but I get the impression he'd had a tough weekend (I'm still counting it bitch)

Sunday Jan 26, 2014 #

Orienteering race (Open Fell ) 1:12:00 [4] 9.0 km (8:00 / km)

EUOC Big Weekend - Arthur's Seat - 5.9km
Score section - so many bad decisions but it was a good job it was score otherwise I'd have mispunched. I should have just stuck to my planned route bc it probably didn't make one hell of a lot of difference anyway. Also should have checked the scale.
No major mistakes - a few errors in the gorse thickets (i.e in the wrong ones) but I think this was a question of being tired and not thinking straight.
Was basically walking by the end.

Saturday Jan 25, 2014 #

Orienteering race (Urban) 49:00 [5] 9.0 km (5:27 / km)

EUOC Big Weekend - Edinburgh - 6.3km
So much fun. Maybe two very minor mistakes (navigationwise I think I could have knocked less than a minute off). One of the few races that I've wanted to be longer because I was enjoying it so much

Tuesday Jan 21, 2014 #

Running (Road) 50:00 [4]

20 min jog
2 long (4 min hills) w/ jog down in between
Jog home via Abbot's Reading and Haverthwaite

Monday Jan 20, 2014 #

Running hills 30:00 [5] 4.0 km (7:30 / km)

10 min jog and a few drills
7 x 1 min w/ 30s jogging recovery
jog back down

Saturday Jan 18, 2014 #

Running hills (Grass) 30:00 [5]

10 minute jog
10 minutes of drills
break
6 x less steep hill, about 150m
break
4 x steep hills, about 150m again
5 minute jog

Running intervals (Athletics Tack) 9:00 [5] 1.08 km (8:20 / km)

3 sets of
6 x 60m as fast as possible, with 10s standing recovery
3 minutes between sets

S&C (Gym) 1:00:00 [2]

Plyometrics:
vertical and horizontal jumping, hopping, hopping and trying to keep form
*I need to avoid dropping my hips

Specific strength:
Slow step ups, step lowers, squats, one leg squats
keeping form - keeping hips even especially, and avoiding back arching

Core:
Greyhound and deadbugs

Glutes:
Clam

One leg stands:
With/without support, with/without eyes closed

Flexibility:
Mainly hamstring stretches

Thursday Jan 16, 2014 #

Running hills (Path) 35:00 [5] 4.5 km (7:47 / km)

5 minute jog
4 x 50s (70s recovery)
jog down
1 minute rest
4 x 50s (70s recovery)
short jog

Tuesday Jan 14, 2014 #

Other/Cross Training (Rowing/Circuits) 44:00 [5]

5.5 x
4mins rowing
4mins various exercises

Sunday Jan 12, 2014 #

Orienteering race (Forest) 37:21 [4] 4.3 km (8:41 / km)

Club Champs - Great Tower
A good first run of the year :)

Saturday Jan 11, 2014 #

Running intervals (Road) 45:00 [5]

5 minute jog
10 minutes fastish (intensity 4 I'd say)
5 short hills - about 70m
10 very short hills - about 20m
1 long hill - about 2 minutes
10 minute jog
2 x 200m sprints
10 minute fast jog

Thursday Jan 9, 2014 #

Circuits 30:00 [4]

6x the usual list - 4 x 1 min exercises, 1 x 90s plank, 30s rest

Tuesday Jan 7, 2014 #

Running hills (Road) 50:00 [4]

10 minute jog
a few drills
2x
(one long (2 min) hill, jog down
2 short hills - 100m)
jog back up the hill and home via the menagerie and Brow Edge

Monday Jan 6, 2014 #

Running (Hilly road) 40:00 [3]

Bigland Stables loop

Sunday Jan 5, 2014 #

Running (Road) 45:00 [2]

Recovery run - Part way down fishouse and back

Saturday Jan 4, 2014 #

Recorded Session race (Field) 25:00 [5] 4.8 km (5:12 / km)

Cumbria open XC champs
Slower than it "should" have been beacuse of the mud. Quite a hilly course, for cross country. Glad of my rest day on Friday - I actually felt well rested. Second behind Rosie Dale and selected for Cumbria yeea!

Friday Jan 3, 2014 #

Running 1 [1]

Planned to go for another fell run, but we decided me and katie needed a rest day before XC so we went for about a 2 hour walk round northern grizedale (from Tarn Hows) instead

Thursday Jan 2, 2014 #

Running long (Fell Running) 45:00 [3] 7.0 km (6:26 / km)

Around (on the road) and over the bigger Subberthwaite hill, then over the smaller one and back just above the little fenced off bit. The last 500m was me and beth running along the road to round it up to the next km/mi. Doms from rowing, or possibly just tight from doing it wrong

Wednesday Jan 1, 2014 #

Circuits 33:00 [4]

hahaha new "home gym"..
5.5x
3min rowing
3min various exercise, for 1min each:
(cross crunches, plank, leg lifts, tricep dips, press ups, squats)

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