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Training Log Archive: loobey

In the 28 days ending Feb 28, 2022:

activity # timemileskm+m
  Running17 9:59:00 73.33(8:10) 118.01(5:05) 1169
  Cycling13 9:21:26
  Strength & Conditioning6 2:25:00
  Orienteering5 2:04:14 15.84(7:51) 25.5(4:52) 97
  Aqua Jogging2 2:00:00
  Total38 25:49:40 89.17 143.51 1266
  [1-5]27 18:18:54

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Monday Feb 28, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 15:00 [1]

Core

Sunday Feb 27, 2022 #

8 AM

Running 36:25 intensity: (12 @2) + (33:22 @3) + (2:49 @4) + (2 @5) 6.31 km (5:46 / km) +230m 4:53 / km
ahr:156 max:178 shoes: Mizuno Wave Rider 24 - Blue

Out to Wharncliffe with Jonny to watch BUCS Relay. Discovered a new path along Birley Edge which was great fun.
1 PM

Running 34:30 intensity: (13 @0) + (6 @1) + (3:58 @2) + (27:07 @3) + (2:08 @4) + (58 @5) 6.57 km (5:15 / km) +92m 4:55 / km
ahr:148 max:186 shoes: Mizuno Wave Rider 24 - Blue

Back down the hill to home.

Saturday Feb 26, 2022 #

9 AM

Running (Warm Up) 13:31 intensity: (17 @1) + (1:29 @2) + (11:45 @3) 2.51 km (5:23 / km) +77m 4:40 / km
ahr:145 max:158 shoes: Mizuno Wave Rider 24 - Blue

Orienteering 41:09 intensity: (34 @0) + (6:12 @1) + (24:53 @2) + (9:10 @3) + (20 @4) 6.77 km (6:04 / km) +64m 5:48 / km
ahr:129 max:168 shoes: Mizuno Wave Rider 24 - Blue

4x Sprintervals - Train Station

Quite a tricky area that I haven't run on before. Pretty physical with all the hills and steps. Definitely need to improve my step running!

Running (Warm Down) 9:18 intensity: (13 @1) + (13 @2) + (8:52 @3) 1.8 km (5:09 / km) +2m 5:07 / km
ahr:144 max:156 shoes: Mizuno Wave Rider 24 - Blue

Friday Feb 25, 2022 #

11 AM

Cycling (Spinning) 1:01:24 intensity: (7:25 @0) + (15:04 @1) + (15:12 @2) + (22:54 @3) + (44 @4) + (5 @5)
ahr:127 max:178

10x 60sec (30)
10x 30sec (30)

Thursday Feb 24, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Running 41:57 intensity: (11 @0) + (17 @1) + (9:29 @2) + (29:45 @3) + (2:15 @4) 7.44 km (5:38 / km) +207m 4:57 / km
ahr:144 max:175 shoes: Mizuno Wave Rider 24 - Blue

Loxley Common

Wednesday Feb 23, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Cycling (Spinning) 1:00:02 intensity: (1:04 @0) + (10:34 @1) + (36:14 @2) + (12:10 @3)
ahr:126 max:162

Tuesday Feb 22, 2022 #

5 PM

Running (Warm Up) 13:04 intensity: (6 @1) + (4:30 @2) + (8:28 @3) 2.63 km (4:58 / km) +12m 4:51 / km
ahr:139 max:155 shoes: Mizuno Wave Rider 24 - Blue

Running intervals 28:53 intensity: (9 @2) + (6:10 @3) + (11:23 @4) + (11:11 @5) 7.25 km (3:59 / km) +2m 3:59 / km
ahr:170 max:192 shoes: Mizuno Wave Rider 24 - Blue

5x 800m (200), 5x 200m (200)

11 girls out tonight!

Running (Warm Down) 12:12 intensity: (31 @2) + (10:24 @3) + (1:17 @4) 2.27 km (5:22 / km)
ahr:154 max:174 shoes: Mizuno Wave Rider 24 - Blue

Monday Feb 21, 2022 #

Note

2 hours walk to/from work as it was too windy this morning to cycle.
5 PM

Strength & Conditioning 30:00 [1]

Sunday Feb 20, 2022 #

Note
(rest day)

Hiding from the storm and spending all day baking my birthday cake

Saturday Feb 19, 2022 #

5 PM

Running 30:25 intensity: (13 @0) + (29 @1) + (10:14 @2) + (19:29 @3) 5.45 km (5:35 / km) +56m 5:19 / km
ahr:138 max:153 shoes: Mizuno Wave Rider 24 - Blue

Rivelin Plod

Woke up with a really stiff neck and knee seems to have gotten worse throughout the week. Not quite sure what I've done.

Friday Feb 18, 2022 #

Aqua Jogging 1:00:00 [2]

4x full length (50m)
6x half length
8x ~20sec (10sec)

Thursday Feb 17, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Running 46:53 intensity: (32:26 @3) + (14:07 @4) + (20 @5) 8.83 km (5:18 / km) +80m 5:05 / km
ahr:162 max:178 shoes: Mizuno Wave Rider 24 - Blue

Easy Loxley.
Nice calm evening in between the two storms.
Right knee feeling a bit sore below the kneecap since the weekend.

Wednesday Feb 16, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 30:00 [1]

Core & glutes

Tuesday Feb 15, 2022 #

5 PM

Running (Warm Up) 13:22 intensity: (15 @1) + (1:01 @2) + (11:44 @3) + (10 @4) + (12 @5) 2.69 km (4:58 / km) +12m 4:52 / km
ahr:145 max:189 shoes: Mizuno Wave Rider 24 - Blue

Running intervals 28:25 intensity: (1:46 @2) + (12:53 @3) + (13:22 @4) + (24 @5) 6.96 km (4:05 / km)
ahr:158 max:178 shoes: Mizuno Wave Rider 24 - Blue

5x 1200 (on a 6min cycle)
Legs pretty battered from the weekend, so just keeping it nice and controlled.

Running (Warm Down) 12:43 intensity: (14 @1) + (9 @2) + (12:20 @3) 2.36 km (5:23 / km)
ahr:147 max:164 shoes: Mizuno Wave Rider 24 - Blue

Monday Feb 14, 2022 #

Cycling (Commute) 40:00 [0]
(rest day)

Sunday Feb 13, 2022 #

9 AM

Running (Warm Up) 12:55 intensity: (10 @0) + (7 @1) + (41 @2) + (11:57 @3) 2.37 km (5:26 / km)
ahr:144 max:162 shoes: Mizuno Wave Rider 24 - Blue

Orienteering 16:47 intensity: (4 @0) + (8 @1) + (21 @2) + (16:14 @3) 3.8 km (4:25 / km) +16m 4:20 / km
ahr:152 max:163 shoes: Mizuno Wave Rider 24 - Blue

1st leg Sprint Relay training - Dalkeith

Made a gigantic error to the 1st control, getting confused where the run-out had started and heading off 90 degrees down the wrong road. So that ruined the mass start aspect of the training and ended up being more like a chasing start. Slowly reeled in the juniors, Kirstin and Fiona over first half of the course. Then just solo from about 8th control to the finish.
Navigation was good though. Felt like I was reading ahead a lot more than I have been doing lately.


Running (Warm Down) 11:44 intensity: (22 @1) + (46 @2) + (10:36 @3) 2.31 km (5:04 / km)
ahr:145 max:164 shoes: Mizuno Wave Rider 24 - Blue

Orienteering 20:19 intensity: (4:00 @2) + (9:05 @3) + (7:14 @4) 4.21 km (4:50 / km)
ahr:152 max:175 shoes: Mizuno Wave Rider 24 - Blue

Sprint Relay training - Haddington

This was supposed to simulate leg 4 of a relay so we did a chasing start (~10sec intervals) with the results from this morning.

Feeling very drained and tired by this point and making lots of silly mistakes.

Saturday Feb 12, 2022 #

10 AM

Running (Warm Up) 15:54 intensity: (11 @0) + (4 @1) + (1:00 @2) + (14:15 @3) + (24 @4) 3.07 km (5:10 / km)
ahr:146 max:169 shoes: Mizuno Wave Rider 24 - Blue

Orienteering 15:47 intensity: (9 @2) + (15:20 @3) + (18 @4) 3.62 km (4:22 / km) +2m 4:21 / km
ahr:148 max:166 shoes: Mizuno Wave Rider 24 - Blue

Sprint Training Weekend in Edinburgh

KO Quali - Livingston

Felt like I ran well for the first 10 controls. Then got distracted by people and in too much oxygen debt and lost a lot of time on the last 2 longer legs. My route to 11 was actually good, I just didn't execute it well at all and lost track of where I was. Didn't see the route across the field to 12 and went way further round to the right.

Running (Warm Down) 9:51 intensity: (18 @1) + (5 @2) + (9:28 @3) 1.81 km (5:26 / km) +16m 5:12 / km
ahr:150 max:157 shoes: Mizuno Wave Rider 24 - Blue

12 PM

Running (Warm Up) 8:10 intensity: (7 @0) + (4 @1) + (12 @2) + (7:14 @3) + (33 @4) 1.63 km (5:00 / km)
ahr:154 max:166 shoes: Mizuno Wave Rider 24 - Blue

Orienteering 11:37 intensity: (4:25 @3) + (6:38 @4) + (34 @5) 2.72 km (4:16 / km)
ahr:167 max:194 shoes: Mizuno Wave Rider 24 - Blue

KO Sprint - QF

Assumed we all had the same first 2 controls and blindly followed to the wrong split at #1. Luckily everyone else on my split also did the same thing, so we were all still together. Lost a lot of time on the long running leg to 3 but managed to get onto the back of Kirstin and Fiona to 4. Battling it out from there to the finish with Kirstin, and Fiona popping in and out on different splits. We got ahead of Fiona to 9 as we didn't see the uncrossable wall. Then a fun sprint finish with Kirstin at the end.

Running (Warm Down) 7:03 intensity: (13 @2) + (1:09 @3) + (5:31 @4) + (10 @5) 1.18 km (5:58 / km) +18m 5:33 / km
ahr:166 max:182 shoes: Mizuno Wave Rider 24 - Blue

2 PM

Running (Warm Up) 9:30 intensity: (4 @0) + (5 @1) + (8 @2) + (8:58 @3) + (15 @4) 1.77 km (5:22 / km) +15m 5:09 / km
ahr:157 max:165 shoes: Mizuno Wave Rider 24 - Blue

Orienteering 9:36 intensity: (1:29 @3) + (5:12 @4) + (2:55 @5) 2.26 km (4:15 / km) +17m 4:06 / km
ahr:172 max:184 shoes: Mizuno Wave Rider 24 - Blue

KO Sprint - Semi

Very hard to pick the runners choice as it was torrential rain, the maps were all floppy and 3 really long choices on separate sheets of paper so it was hard to see them all at once. Ended up just choosing the only one I could see a route through the maze of artificial barriers, which ended up being a decent choice.

Spongey, Pete and Joe got caught out on some unmapped fences around 2 & 3 so ended up running with them for most of the course which was fun.

Orienteering 8:59 intensity: (6 @4) + (8:53 @5) 2.12 km (4:14 / km)
ahr:179 max:185 shoes: Mizuno Wave Rider 24 - Blue

KO Sprint - Final

Pretty much straight into this as we were all soaking and cold.

Didn't see the sneaky gap around the artificial barrier to 1, so went right with Charlotte and Kirstin which was a lot slower. From there I was just slowly dragging further and further behind the others. Running out of energy a bit and just being super cautious on the corners as my shoes had no grip.

Running (Warm Down) 10:40 intensity: (12 @2) + (13 @3) + (3:17 @4) + (6:58 @5) 1.89 km (5:39 / km) +18m 5:23 / km
ahr:176 max:183 shoes: Mizuno Wave Rider 24 - Blue

Thursday Feb 10, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Running 38:20 intensity: (13 @1) + (5 @2) + (23:48 @3) + (13:15 @4) + (59 @5) 7.43 km (5:10 / km) +80m 4:54 / km
ahr:159 max:178 shoes: Mizuno Wave Rider 24 - Blue

Loxley with Jonny

Wednesday Feb 9, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 20:00 [1]

Core & glutes

Tuesday Feb 8, 2022 #

5 PM

Running (Warm Up) 13:38 intensity: (26 @1) + (2:51 @2) + (10:02 @3) + (19 @4) 2.76 km (4:57 / km) +12m 4:50 / km
ahr:142 max:170 shoes: Mizuno Wave Rider 24 - Blue

Running intervals 28:47 intensity: (11 @1) + (11 @2) + (3:57 @3) + (6:00 @4) + (18:28 @5) 7.5 km (3:50 / km)
ahr:174 max:196 shoes: Mizuno Wave Rider 24 - Blue

Big session tonight compared to what we have been doing as prep for National XC.

2x 1600 (200), 2x 600 (100)(200), 4x 400 (100)

Big group out so just sat in behind Hannah and Juliet and got dragged around. Stomach felt pretty grim in the 400s at the end.

Running (Warm Down) 13:09 intensity: (17 @1) + (30 @2) + (12:22 @3) 2.45 km (5:22 / km)
ahr:147 max:160 shoes: Mizuno Wave Rider 24 - Blue

Monday Feb 7, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 20:00 [1]

Core + Glutes

Sunday Feb 6, 2022 #

Note
(rest day)

Passed my Life in the UK Test!
C • Visa tests 2

Saturday Feb 5, 2022 #

9 AM

Running 36:07 intensity: (6 @0) + (7 @1) + (1:36 @2) + (29:07 @3) + (5:06 @4) + (5 @5) 6.78 km (5:19 / km) +98m 4:58 / km
ahr:153 max:176 shoes: Mizuno Wave Rider 24 - Blue

To the bank to sort out some stuff for my visa application then Tesco on the way back.

Achilles quite enjoyed the 10min bursts.

Friday Feb 4, 2022 #

4 PM

Running 34:09 intensity: (25 @1) + (51 @2) + (32:31 @3) + (14 @4) + (8 @5) 6.38 km (5:21 / km) +95m 4:59 / km
ahr:152 max:177 shoes: Mizuno Wave Rider 24 - Blue

Easy Rivelin

Not too much from the achilles. Had to shelter from a hailstorm for a few minutes.

Thursday Feb 3, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Strength & Conditioning 30:00 [1]

Wednesday Feb 2, 2022 #

Cycling (Commute) 40:00 [0]

5 PM

Running 27:25 intensity: (24 @0) + (27 @1) + (4:39 @2) + (21:55 @3) 5.59 km (4:54 / km) +48m 4:42 / km
ahr:140 max:158 shoes: Mizuno Wave Rider 24 - Blue

Easy on the flat to Kelham Island

Tuesday Feb 1, 2022 #

3 PM

Aqua Jogging 1:00:00 [2]

No clock up so had to do lengths:
10x full length
12x half length
12x ~10sec

About 35mins effort in total

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