Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Lulu

In the 31 days ending Mar 31, 2016:

activity	#	time	miles		km		+m
Netball	7	6:35:00
Orienteering	8	6:19:17	27.6	(13:44)	44.42	(8:32)	1055
Running	12	5:51:45	37.72	(9:19)	60.71	(5:48)	900
Cycling	1	1:40:00	20.76	(12.5/h)	33.41	(20.0/h)	550
Strength and Conditioning	3	1:00:00
Total	28	21:26:02	86.08		138.54		2505

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Thursday Mar 31, 2016 #

Note

Saw Kim about my calves and, surprise surprise, I'm just very tight everywhere in my legs and I basically need to do some stretching every night. LETS DO THIS! (She says enthusiastically in an attempt to motivate herself...)

2 PM

Cycling 1:40:00 [3] 33.41 km (20.0 kph) +550m

Finally got a bike :D so obviously had to go on a test ride.... Out to Hudds, Marsden and back through Meltham with dad. Sooo warm!

C • Merry Christmas 2

Wednesday Mar 30, 2016 #

Note
(rest day)

Tuesday Mar 29, 2016 #

6 PM

Strength and Conditioning 20:00 [2]

Usual garage. No rest day for me!

7 PM

Running warm up/down 10:45 [3] 1.7 km (6:19 / km)

Up. Feeling v slow and heavy, unsurprisingly.

Running hills 5:13 [5] 1.2 km (4:21 / km) +50m 3:36 / km

7 x Bradshaw, but John decided to make one 100m or so longer. That was a real struggle. Quads were very tired so I plodded along at the back for every rep. Was going to cut some out but decided I may as well do all of them so I didn't get cold.

Running 9:17 [3] 1.68 km (5:32 / km)

Down.

Monday Mar 28, 2016 #

11 AM

Orienteering race 40:42 [4] 4.92 km (8:16 / km) +155m 7:09 / km

JK Day 4 Relay, Storthes Hall, Leg 3 on Women's Trophy with Pippa and Yasmin.
Living a mere 15 minutes from this area, I do know it quite well. And my thoughts on it are not entirely positive... However, I thought the course was planned quite well and I guess I did enjoy it, more than the other days anyway. A fairly standard run, but definitely struggling with my calves right from the beginning. Any hill was a difficult task. Thought it may have been the first ever run-in I was going to have to walk..... Very glad that the JK is over.

On a more positive note from the weekend, the squad cake stall raised a lot of money, so thanks to everyone who bought cake!

Sunday Mar 27, 2016 #

11 AM

Running warm up/down 3:03 [2] 0.42 km (7:16 / km)
shoes: Inov8 X-Talon 212

Up. Mostly jogging up hills and stretching to try and loosen calves.

Orienteering race 1:25:03 [4] 9.45 km (9:00 / km) +300m 7:46 / km
shoes: Inov8 X-Talon 212

JK Day 3 Long, Kilnsey, W18E, 9.3km.
Started off not too bad, just plodding along up the hills. Faffed around at 5 because I didn't see the control hidden behind a tree... The long leg got my calves going again though and soon found myself walking once more. Still managed to mess up the control at the end which was quite frustrating. Got to 9 and that's when the clouds rolled in... All of sudden the heavens opened and the hail came crashing down, numbing the entire right side of my face as I legged it down the hill to 10. Distracted by the immense power of mother nature, I failed to find 10. I quickly realised that I was no longer enjoying my time out on the course and that my calves/hip were causing me pain. Seeing a lovely shortcut straight to 14, I hesitated for only a moment, but then took up the opportunity. From there, I went straight to 17, 18, 19 and the finish. I was not in a good mood.

Saturday Mar 26, 2016 #

1 PM

Running warm up/down 6:02 [2] 0.98 km (6:09 / km)

Up to the start and a bit extra with Rachel.

Orienteering race 48:32 [4] 4.12 km (11:47 / km) +180m 9:40 / km

JK Day 2 Middle, Wass, W18E, 3.3km.
180 degree error out of number 2 didn't put me in a great mood for the rest of the course. Calves couldn't cope with all the hills so once again resorted to walking the vast majority of it. They're just starting to take the piss now. Nav was mostly fine apart from faffing around at 4 for a bit.

Friday Mar 25, 2016 #

Event: JK 2016

1 PM

Orienteering race 25:10 [4] 3.7 km (6:48 / km) +45m 6:25 / km
shoes: New Balance 860 v5

JK Day 1 Sprint, Leeds University, W18E, 2.8km.
Never a massive fan of sprints. Made sure I knew where controls were in terms of the different levels so I didn't mess up there. Around about the spectator control, my feet became really painful for no apparent reason and I physically couldn't run. Ended up miles down because I was so slow. Good start...

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: New Balance 860 v5

Up with Pippa and Joanna. No down because my feet were hurting.

Thursday Mar 24, 2016 #

Note
(rest day)

Wednesday Mar 23, 2016 #

Note
(rest day)

Tuesday Mar 22, 2016 #

7 PM

Running warm up/down 10:16 [3] 1.99 km (5:10 / km)
shoes: New Balance 860 v5

Up to library and back down after.

Running intervals 16:15 [5] 3.43 km (4:44 / km) +50m 4:25 / km
shoes: New Balance 860 v5

Library loops. 2 long and 3 short. Felt shorter than usual. Also easier but don't seem to be moving any faster... Legs a bit tired tonight I guess.

Monday Mar 21, 2016 #

Netball 1:00:00 [2]

Horrendous training. Horrendous match. Horrendous day. Let's move on.

Sunday Mar 20, 2016 #

Note
(rest day)

Saturday Mar 19, 2016 #

Running warm up/down 7:00 [2] 1.0 km (7:00 / km)

11 AM

Orienteering 45:47 [4] 7.38 km (6:12 / km) +50m 6:00 / km

Sprint training around The Edge. Six courses as a pair so three for me. Not really fast enough for sprints but just got my head into gear for next week.

Friday Mar 18, 2016 #

Note

Maths Inspiration show in Leeds and then spent the evening in Leeds with Jack.

Thursday Mar 17, 2016 #

7 PM

Running 48:25 [3] 8.49 km (5:42 / km) +100m 5:23 / km
shoes: New Balance 860 v5

Feeling very tight in the hammys/calves from Tuesday's session and also some general lethargy, so went for an easier run with tigers. Keeping a decent pace at the front, just more stopping and waiting for the back runners. Possibly not quite warm enough for just a t-shirt...
Stretching every time we stopped and loosened off a bit eventually.

Wednesday Mar 16, 2016 #

Note
(rest day)

Particle physics masterclass in Manchester uni (gutted I didn't get to meet Brian Cox) so missed col match. Revising in evening for c3 maths mock so also missed giants training.

Tuesday Mar 15, 2016 #

6 PM

Strength and Conditioning 20:00 [3]

Usual garage.

7 PM

Running warm up/down 6:03 [3] 1.2 km (5:02 / km)
shoes: New Balance 860 v5

Up.

Running intervals 23:00 [5] 3.86 km (5:58 / km)
shoes: New Balance 860 v5

New session for me. 10x~100m turnabouts [20secs], 10x~200m turnabouts [30secs], 10x~100m turnabouts [20secs]. Pushed quite hard and was so dead by the end. Felt good though. Time includes rests.

Running warm up/down 6:33 [3] 1.24 km (5:17 / km)
shoes: New Balance 860 v5

Down.

Monday Mar 14, 2016 #

8 PM

Netball 40:00 [3]

Lost.

Sunday Mar 13, 2016 #

11 AM

Orienteering 53:02 [2] 6.61 km (8:01 / km) +100m 7:28 / km
shoes: Inov8 X-Talon 212

Malham training day. Morning exercises: long legs and attack points. Felt like both went technically well. Calves/shins seized up on long legs and had to sit down and stretch out.

1 PM

Orienteering 28:56 [2] 3.38 km (8:34 / km) +75m 7:42 / km
shoes: Inov8 X-Talon 212

Only one afternoon exercise; control pick. Good again.

Saturday Mar 12, 2016 #

12 PM

Netball 1:00:00 [3]

Last Saturday match. Felt shattered. Lost.

Friday Mar 11, 2016 #

Note
(rest day)

Thursday Mar 10, 2016 #

7 PM

Running 59:16 [3] 10.06 km (5:53 / km) +200m 5:22 / km
shoes: New Balance 860 v5

Supposed to be with Jackals but me and mum somehow missed them... Reckon they left early. Anyway, mum and I went by ourselves on something that was similar to the Jackals route. Slightly slower as nobody to push the pace, but felt good and was nice to take it a bit easier. Feet quite painful still.... Maybe will get some insoles.

Wednesday Mar 9, 2016 #

Netball 1:30:00 [2]

Col match and Giants training.

Tuesday Mar 8, 2016 #

6 PM

Strength and Conditioning 20:00 [4]

7 PM

Running warm up/down 10:00 [3] 1.7 km (5:53 / km)
shoes: New Balance 860 v5

Up. Watch didn't load so guesstimate.

Running hills 8:57 [5] 1.7 km (5:16 / km) +100m 4:04 / km
shoes: New Balance 860 v5

Magdale hill sprints. Same as last time: 3 short, 3 long. Died on last couple.

Running warm up/down 4:34 [3] 0.82 km (5:34 / km)
shoes: New Balance 860 v5

Down.

Monday Mar 7, 2016 #

Netball 1:00:00 [2]

Col training + G1 match. Finally won one.

Sunday Mar 6, 2016 #

12 PM

Running 49:59 [3] 8.11 km (6:10 / km) +200m 5:29 / km
shoes: New Balance 860 v5

Considering I was supposed to be training in Malham this weekend, I couldn't really do nothing today. Dragged myself out so was pretty steady. Few paths at the start were v muddy/snowy making it tough going. Roads for the rest. Calves/shins tightened up as usual. Fairly enjoyable.

Saturday Mar 5, 2016 #

1 PM

Orienteering 52:05 [3] 4.86 km (10:43 / km) +150m 9:17 / km

Aire O-lite, Shipley Glen. Just an informal thing with no punching. 4.1km green. So slippy on the steep slopes which made it v slow going.

Thursday Mar 3, 2016 #

7 PM

Running long 57:07 [3] 10.13 km (5:38 / km) +200m 5:08 / km
shoes: New Balance 860 v5

Jackals 2 again but there was a 6 mile cut off group this week so took that option... Feeling pretty tired and feet are soso painful, especially on the downhills. Also knackered my knees and calves. Basically turning into dad and being slowly crippled by road running. Yay.

Wednesday Mar 2, 2016 #

8 PM

Netball 45:00 [1]

Had the afternoon off col so shouldve got out but so wasn't feeling it. Had a chill out instead. Giants training in evening.

Tuesday Mar 1, 2016 #

7 PM

Netball 40:00 [2]

First G1 match (annoyingly meant I missed harriers...) Such an awful match. The other team were pretty vile. Rude to each other and the umpires and over exaggerated the slightest contact. And then we lost by one. Not happy.

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