Training Log Archive: helehanIn the 45 days ending Nov 3, 2014:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||||||||||||||||
Sunday Nov 2, 2014 #
Event: November Classic (UKOL)
12 PM
orienteering race 1:07:43 [4] 9.3 km (7:17 / km) +120m 6:50 / km
shoes: Icebug Spirit-OL
November Classic. Started quick, at middle race pace. Couple of little wobbles but generally feeling good until about 35 minutes in where I started to run out of steam - feeling yesterday in the legs. Slowed in the second half, and was running on my own which didn't help. Ended up pipped by Jo and Abi by 2 and 10 secs respectively. However, UKOL title claimed and final goal of the season claimed so it was still a good day.
Saturday Nov 1, 2014 #
Event: Red Bull Robin Hood
1 PM
orienteering race (score) 1:07:21 [4] 10.0 km (6:44 / km) +88m 6:27 / km
shoes: Icebug Spirit-OL
Red Bull Robin Hood.
Absolutely cracking event, really enjoyed it. I was quietly confident about the challenges but ended up completely failing all the ones I tried! My orienteering/RC, however, was pretty competitive. Thought the planning was spot on and the orienteering level perfect for the competition. Lovely atmosphere, lots of positive comments - I'm definitely a fan of the free food and bar afterwards!
http://www.strava.com/activities/215022426
Absolutely cracking event, really enjoyed it. I was quietly confident about the challenges but ended up completely failing all the ones I tried! My orienteering/RC, however, was pretty competitive. Thought the planning was spot on and the orienteering level perfect for the competition. Lovely atmosphere, lots of positive comments - I'm definitely a fan of the free food and bar afterwards!
http://www.strava.com/activities/215022426
Thursday Oct 30, 2014 #
6 PM
climbing 1:30:00 [3]
Beacon with Alex, Chris and Hannah
Wednesday Oct 29, 2014 #
strength/conditioning 45:00 [2]
Performance gym session
Tuesday Oct 28, 2014 #
6 PM
climbing 2:00:00 [3]
Indy with BUMS
Monday Oct 27, 2014 #
6 PM
running warm up/down 12:30 [3] 2.0 km (6:15 / km)
shoes: Nike LunarGlide +5
running intervals 22:05 [4] 4.8 km (4:36 / km)
shoes: Nike LunarGlide +5
2x3min (90s), 2x4min (2min), 2x3min (90s), 2x1min (1min). Feeling yesterday in the legs.
http://www.strava.com/activities/212775733
http://www.strava.com/activities/212775733
Sunday Oct 26, 2014 #
Event: Midland Championships
11 AM
running warm up/down 15:00 [3] 1.5 km (10:00 / km) +50m 8:34 / km
shoes: Icebug Spirit-OL
Run to start. Stuck in loo queue then misjudged amount of time I needed to leave to get there. Arrived as my minute was in the final box and got sent to late start lane where I had a 5 minute wait until starting. Never again!
orienteering race 1:21:30 [3] 9.1 km (8:57 / km) +293m 7:43 / km
shoes: Icebug Spirit-OL
Clean run but didn't feel like I had the edge - put off a little by the start lane faff (being told I could wait longer before starting but not knowing it all counted). Nevertheless, a lovely course and a very pleasant area, bar the last couple of controls in the marsh!
http://www.strava.com/activities/212775760
http://www.strava.com/activities/212775760
Thursday Oct 23, 2014 #
6 PM
climbing 1:15:00 [3]
Ticking off Aggregate problems at Indy
Wednesday Oct 22, 2014 #
strength/conditioning 1:00:00 [2]
Athletics performance gym session
Tuesday Oct 21, 2014 #
7 PM
climbing 2:00:00 [3]
Ticking off aggregate problems at Beacon
Sunday Oct 19, 2014 #
11 AM
running warm up/down 10:00 [2] 1.0 km (10:00 / km)
orienteering race 1:01:30 [4] 6.3 km (9:46 / km) +200m 8:25 / km
shoes: Icebug Acceleritas3
SHI Relays, Forvie - 3rd leg with Heather H and Fay (CYM-2).
So tired after yesterday's exertions!!
People were coming back off legs 1 & 2 and everyone was saying how tough it was, especially for sanddunes. It was hard going, but not quite as much as everyone was making out to it, and despite feeling awful when warming up, felt much fresher than I expected once I got out onto the course. Didn't see anyone at all for most of the course, until I caught Kirsten at 14 who was really struggling. Was just behind/ahead until I lost a few seconds at 17 and came in shortly after Sco 3. Weird running a relay and hardly seeing anyone, but the teams were so dispersed by then that I wasn't likely to. This is why I much prefer 1st leg!! Still, pleased with the time/result. The Welsh girls did their job and wiped the floor with the Irish - Wales 2 weren't far behind Ireland 1 in the end. But let down by incomplete teams and a lack of depth in the men's classes. Next time.
So tired after yesterday's exertions!!
People were coming back off legs 1 & 2 and everyone was saying how tough it was, especially for sanddunes. It was hard going, but not quite as much as everyone was making out to it, and despite feeling awful when warming up, felt much fresher than I expected once I got out onto the course. Didn't see anyone at all for most of the course, until I caught Kirsten at 14 who was really struggling. Was just behind/ahead until I lost a few seconds at 17 and came in shortly after Sco 3. Weird running a relay and hardly seeing anyone, but the teams were so dispersed by then that I wasn't likely to. This is why I much prefer 1st leg!! Still, pleased with the time/result. The Welsh girls did their job and wiped the floor with the Irish - Wales 2 weren't far behind Ireland 1 in the end. But let down by incomplete teams and a lack of depth in the men's classes. Next time.
Saturday Oct 18, 2014 #
10 AM
running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Icebug Spirit-OL
orienteering race 2:07:17 [4] 9.5 km (13:24 / km) +490m 10:39 / km
shoes: Icebug Spirit-OL
Race the Castles WRE & SHI Individual, Balmoral.
So much for nice forest! Really tough going - I've always struggled to move well through this kind of terrain without falling over. Downhills were a nighmare, felt like I could break an ankle at any minute. Much of the course can be described as stumbling/tiptoeing over rocks and plodding up steep hills - very little actual running!
Still, this is the longest I've ever been out without making any major mistakes, a few small RC errors but fine in the circles. And I didn't get bored/lose the will to live as usually happens in long races, except for the leg straight up the hill to 14. In spite of all the above moans I did really enjoy it, but this is not the kind of terrain I've ever really done well on, or certainly not at this level! More bravery required!
So tired by the finish!!
So much for nice forest! Really tough going - I've always struggled to move well through this kind of terrain without falling over. Downhills were a nighmare, felt like I could break an ankle at any minute. Much of the course can be described as stumbling/tiptoeing over rocks and plodding up steep hills - very little actual running!
Still, this is the longest I've ever been out without making any major mistakes, a few small RC errors but fine in the circles. And I didn't get bored/lose the will to live as usually happens in long races, except for the leg straight up the hill to 14. In spite of all the above moans I did really enjoy it, but this is not the kind of terrain I've ever really done well on, or certainly not at this level! More bravery required!
So tired by the finish!!
Wednesday Oct 15, 2014 #
10 AM
cycling 52:00 [3]
Hilly, windy loop from home - LlanfairPG, Four Crosses, Ceint, Pentre Berw, home.
4 PM
Note
very slight sore throat - come on body, keep fighting!
6 PM
strength/conditioning 1:20:00 [2]
Performance gym session and a few bits of core and weights on my own afterwards.
Tuesday Oct 14, 2014 #
7 PM
climbing 1:30:00 [3]
Great session, until I ran out of steam towards the end. Worked and completed two 6a+s = good session.
Monday Oct 13, 2014 #
Note
(rest day)
Tired after long weekend. Knees aching, and some discomfort in feet - like I've slightly bruised the pads of my heels? Shouldn't be anything major though.
Sunday Oct 12, 2014 #
8 AM
running warm up/down 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Fastwitch 6
Run to start
orienteering race (Sprint) 26:22 [4] 3.9 km (6:46 / km) +80m 6:08 / km
slept:7.0 shoes: Saucony Fastwitch 6
Race the Castles - Stirling.
I don't like running this early. Had breakfast 2h before but could still feel it when running, particularly first 10 min of race.
Nailed the navigation in the castle, only error was on 2 where I missed the optimal route, but made a very quick decision on a safe one, so probably didn't lose too much time.
Had a slight tip off as saw people standing around scratching their heads looking for 6 as I was running 3-4. Planned control ahead and saw steps in straight away. For me there was no confusion at all - I knew to look for steps coming in to courtyard. However I think once you got to the control area it would have been easy to confuse yourself with what you could/couldn't see.
Almost caught Anne and another Scottish junior after this, and decided to go N route via graveyard to 11. Missed Tarmac path, followed grass path into woods which promptly disappeared and left me stuck fighting my way through brambles for 2.5 min. Rest of course fine, good routes. V disappointed to throw it away on such a silly mistake! 24 would have been very competitive today.
Still, gives me a bit if confidence that I can mix it with the best - I wasn't as far down as I expected to be all weekend, and it was so much fun to be part of it!
I don't like running this early. Had breakfast 2h before but could still feel it when running, particularly first 10 min of race.
Nailed the navigation in the castle, only error was on 2 where I missed the optimal route, but made a very quick decision on a safe one, so probably didn't lose too much time.
Had a slight tip off as saw people standing around scratching their heads looking for 6 as I was running 3-4. Planned control ahead and saw steps in straight away. For me there was no confusion at all - I knew to look for steps coming in to courtyard. However I think once you got to the control area it would have been easy to confuse yourself with what you could/couldn't see.
Almost caught Anne and another Scottish junior after this, and decided to go N route via graveyard to 11. Missed Tarmac path, followed grass path into woods which promptly disappeared and left me stuck fighting my way through brambles for 2.5 min. Rest of course fine, good routes. V disappointed to throw it away on such a silly mistake! 24 would have been very competitive today.
Still, gives me a bit if confidence that I can mix it with the best - I wasn't as far down as I expected to be all weekend, and it was so much fun to be part of it!
3 PM
running 45:00 [3] 5.1 km (8:49 / km) +280m 6:55 / km
shoes: Nike LunarGlide +5
Easy run from Zoe's halls up onto Arthur's seat (walked up the steep bit) - mostly cos I've never been up there, and had some time to kill before heading to the station. Borrowed an O map and made a nice little loop back over Salisbury crags. Totally inappropriate footwear, lucky I didn't slip on all the rocky and muddy paths in Lunarglides! Beautiful afternoon, saw another couple of RTC foreigners out doing a similar thing.
Saturday Oct 11, 2014 #
Event: Race the Castles
9 AM
running 10:00 [3] 1.5 km (6:40 / km)
shoes: Saucony Fastwitch 6
Jog to start, drills strides etc.
10 AM
orienteering race 24:30 [4] 3.9 km (6:17 / km) +80m 5:42 / km
shoes: Saucony Fastwitch 6
RTC sprint.
Pretty happy with this - it's a very fair reflection of where I'm at. In a nutshell, I ran 24:30 clean (approx my 5km time) against a bunch of top athletes who would easily run a sub/low-20 5km. So there's the difference.
Navigated cleanly and flowing well. Really struggled on the steps, and also on the rougher grass. Still chuffed with result, 35th/50 on elite at a WRE will do for now! Just need to go away and get quicker.
Pretty happy with this - it's a very fair reflection of where I'm at. In a nutshell, I ran 24:30 clean (approx my 5km time) against a bunch of top athletes who would easily run a sub/low-20 5km. So there's the difference.
Navigated cleanly and flowing well. Really struggled on the steps, and also on the rougher grass. Still chuffed with result, 35th/50 on elite at a WRE will do for now! Just need to go away and get quicker.
Friday Oct 10, 2014 #
8 PM
orienteering (sprint) 24:00 [3] 3.5 km (6:51 / km)
shoes: Nike LunarGlide +5
Edinburgh warm up sprint.
Long journey up then had to get skates on to drop stuff in hostel and make it to event on time. Not really in frame of mind to run!
Multi level nightmare! I usually love the tricky stuff in sprints but head wasn't quite there tonight. Also, since I wasn't in 'race mode' I was more inclined to stop and work out what the hell was going on, rather than trying to keep moving.
Big time losses on 5, 16, and missed the route along the pavement to 11 as I thought the whole road was OOB.
Found moving at (almost) sprint pace at night, with a dim head torch quite difficult - could barely read the map on the go. This isn't something I've struggled with before but I do think during night O in forests you can afford to simplify, not read details, and also stop and check if needs be. Can't do that in sprints!
Long journey up then had to get skates on to drop stuff in hostel and make it to event on time. Not really in frame of mind to run!
Multi level nightmare! I usually love the tricky stuff in sprints but head wasn't quite there tonight. Also, since I wasn't in 'race mode' I was more inclined to stop and work out what the hell was going on, rather than trying to keep moving.
Big time losses on 5, 16, and missed the route along the pavement to 11 as I thought the whole road was OOB.
Found moving at (almost) sprint pace at night, with a dim head torch quite difficult - could barely read the map on the go. This isn't something I've struggled with before but I do think during night O in forests you can afford to simplify, not read details, and also stop and check if needs be. Can't do that in sprints!
Thursday Oct 9, 2014 #
7 PM
climbing 1:30:00 [3]
Climbing at Beacon with Chris, Hannah and Alex. Nice to try some different style problems - also ticking off as many easy probs as poss for the start of the aggregate.
Wednesday Oct 8, 2014 #
Note
(sick)
Scratch throat yesterday and knew it was first signs of cold. Asthma bad overnight and woke up snuffly this morning. Hoping it'll pass before Sat!
5 PM
strength/conditioning 30:00 [2]
First performance gym session with the athletics club. Mostly a meeting but went through a few twisty-lunge exercises with low weight dumbells, intended to develop strength in all planes of movement. Coach seemed switched on with understanding of the demands of different sports and has asked us to provide individual and team calendars to help with periodisation. Hopefully these sessions are going to be a useful addition to the programme.
Tuesday Oct 7, 2014 #
7 PM
climbing 1:20:00 [3]
Indy. No strength left by the end - failing on stuff I should be able to do easily!
Monday Oct 6, 2014 #
8 PM
running warm up/down 7:00 [3] 1.3 km (5:23 / km) +10m 5:11 / km
shoes: Nike LunarGlide +5
running hills 19:13 [4] 3.4 km (5:39 / km) +80m 5:03 / km
shoes: Nike LunarGlide +5
Hills up through Star from the junction to Garnedd Ddu.
400m; reps 2:31, 2:21, 2:20, 2:20. Jog down recovery.
400m; reps 2:31, 2:21, 2:20, 2:20. Jog down recovery.
Sunday Oct 5, 2014 #
11 AM
climbing 1:00:00 [3]
Trip to Bloc in Bristol (newest, biggest and probably now best bouldering wall in the city) to check it out on my way home from Elle's. Grading seemed stiff, but some interesting problems, lots of delicate, balancy stuff and plenty of slopers compared to Indy's muscly crimps and overhangs when things get harder. Good fun, although bouldering is always a little less fun without company.
Friday Oct 3, 2014 #
2 PM
cycling 12:00 [5]
weight:65.7kg
Bike VO2 max test for TRACE study screening in London. Having claimed to suffer from exercise induced asthma and to be feeling a bit tight chested that day, I was allowed to take my inhaler ahead of the test. I then proceeded to push all the way to the point where I ran out of strength to move the pedals, breathing and lactate/soreness were still ok, I just wasn't strong enough to keep moving the pedals at a high enough cadence!
No change in lung function post-test either. Not sure what my score was but I'm pretty confident I still had a little way to go before hitting my actual VO2 max - I want to do a running test now!
No change in lung function post-test either. Not sure what my score was but I'm pretty confident I still had a little way to go before hitting my actual VO2 max - I want to do a running test now!
Tuesday Sep 30, 2014 #
climbing 1:15:00 [3]
Mix of routes and bouldering at Beacon. Good fall training on lead with Lewis - and had to catch a few too! Flashed 6a for the first time, but it felt a bit soft. Aggregate starts next week!
Monday Sep 29, 2014 #
6 PM
running 25:00 [4] 5.5 km (4:33 / km)
Monday intervals. Feeling pretty rubbish, stitch throughout and stomach unhappy. Cut short cos Albe had to get back for meeting in Bangor, just w/u and 4x1min, 3x3min. (was supposed to finish with another 3 min and 4x30s)
Sunday Sep 28, 2014 #
1 PM
climbing 2:30:00 [1]
Long day out in the mountians. Walked up to the base of a route on the Carneddau (4 pitch VD with 2 pinnacles at the top). Had some trouble locating the start. When we found it, pitch 1 looked a bit stiff for a VD. Chris started it, then dislodged a sizeable rock early on which we all just about dodged, and wasn't comfortable getting started. Downclimbed, and decided to give up on it. Just as we were leaving we found a scratch on the other side of the rib indicating the start; this was sig different from the topo in NWC guide. No wonder lots of moans on UKC about first pitch being tricky. We were all a bit psyched out by this point though so settled for an easy afternoon on Tryfan Fach.
Headed over to Tryfan Fach and led 1 route, seconded 1 route (both diffs) with Hannah.
Headed over to Tryfan Fach and led 1 route, seconded 1 route (both diffs) with Hannah.
Saturday Sep 27, 2014 #
11 AM
running 55:00 [3] 8.1 km (6:47 / km) +228m 5:57 / km
rhr:55 slept:5.5 weight:66.5kg shoes: Adidas Kanadia
'Freshers' Fell run - for which I had volunteered to lead an easy group.
No freshers turned up so it was just the usual crew - Sam, Lizzie, Sarah and Shane. Luckily Sam was suffering more than me following last night's impromptu trip to Peep, and everyone else was happy to go easy. What we did was hard enough on this occasion!
http://www.strava.com/activities/200194185
No freshers turned up so it was just the usual crew - Sam, Lizzie, Sarah and Shane. Luckily Sam was suffering more than me following last night's impromptu trip to Peep, and everyone else was happy to go easy. What we did was hard enough on this occasion!
http://www.strava.com/activities/200194185
Friday Sep 26, 2014 #
4 PM
climbing 30:00 [2]
Fantastic afternoon in the slate quarries. Seconded Seamstress (VS 4c) - lovely route, a real classic. Climbing was perfect for me, tricky in places but doable.
Then hopped on Fresh Air (6a) on toprope, really nice climbing then hit the crux and psyched myself out. One for another day.
Then hopped on Fresh Air (6a) on toprope, really nice climbing then hit the crux and psyched myself out. One for another day.
Thursday Sep 25, 2014 #
6 PM
athletics 20:00 [4]
Fun & games at the track - athletics taster session.
Tuesday Sep 23, 2014 #
7 PM
climbing 1:00:00 [3]
Indy. Good session.
Sunday Sep 21, 2014 #
Event: City Race Euro Tour
Event: London City Race
11 AM
orienteering race (urban) 1:02:40 [3] *** 11.2 km (5:36 / km) +50m 5:28 / km
spiked:21/26c shoes: Nike LunarGlide +5
City of London Race. Not perfect, but not too bad either. After being worried about niggles, cruised round at a fairly fast but comfortable pace and was actually still feeling quite fresh at the end! Enjoyed it but definitely lost time in the Barbican, and in a couple of other places - an underpass that I was convinced was the best route choice was blocked, turns out it was a service entrance to Liverpool St station!
Fun race. Should have been 58, but still pleased with the result.
Strava/Garmin didn't like all the buildings so here's a link to Routegadget instead. http://www.slow.routegadget.co.uk/rg2/#131
Fun race. Should have been 58, but still pleased with the result.
Strava/Garmin didn't like all the buildings so here's a link to Routegadget instead. http://www.slow.routegadget.co.uk/rg2/#131
running warm up/down 10:00 [2]