Training Log Archive: AliCIn the 31 days ending Mar 31, 2009:
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| 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 | ||||||||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2009 #
Running warm up/down 7:55 [1] 1.0 mi (7:55 / mi)
Just a warm up jog around the track before hurdle drills.
Drills 8:00 [1]
Hamstring less sore this morning, so gave a quick go at some hurdle drills. Perfectly loose enough to drill over the small hurdles, and actually hurdled about 15 times too. Not too bad, but not comfy yet either!
Swimming 30:45 [2]
Nice morning session in the pool. Much less unpleasant than when I started swimming in the autumn!
150 warm up - 2.29
Pyramid:
100- 1.39, 200- 3.30, 300-5.10, 400-7.13, 300-5.25, 200-3.38, 100-1.41
150 warm up - 2.29
Pyramid:
100- 1.39, 200- 3.30, 300-5.10, 400-7.13, 300-5.25, 200-3.38, 100-1.41
Cycling 1:42:00 [2]
To Brill and Back with Jess, started out in some horrible traffic between house and the ring road.
Route: Garsington-Wheatley-Waterperry-Worminghall-Oakley-Brill-Muswell Hill-Boarstall-Honeyburge-Stanton St. John-Elsfield-home
Good one, pushed it harder than Sunday, much faster than Jess up the hills, but she did a harder session this morning.
Route: Garsington-Wheatley-Waterperry-Worminghall-Oakley-Brill-Muswell Hill-Boarstall-Honeyburge-Stanton St. John-Elsfield-home
Good one, pushed it harder than Sunday, much faster than Jess up the hills, but she did a harder session this morning.
Monday Mar 30, 2009 #
Running 17:21 [1]
Quick run around parks before circuits. Hamstring tight, but maybe slightly better than yesterday... Really need to train hurdles, but can't until the hamstring sorts itself a bit!
Strength 48:00 [1]
Circuits plus numbers! Felt strong today, even did a whole 15 real push ups before switching to wuss-ups.
Sunday Mar 29, 2009 #
Cycling 2:45:00 [1] 43.0 mi (3:50 / mi)
And a cycle ride with Jess, Cathy, Ruth, and Cathy's husband. Long one, and I have little idea where we were- hmm... Something like: Boars Hill, Gozzard's Ford..... Charney Basset... Appelton... Botley, home. There's a lot missing!!
I kept up just fine, was told to work on keeping my cadence higher, so I tried to match other people's.
I kept up just fine, was told to work on keeping my cadence higher, so I tried to match other people's.
Saturday Mar 28, 2009 #
Orienteering 44:29 [4] 4.7 km (9:28 / km)
So I started, and a few seconds later noticed I didn't have my compass. Woops! Some people were doing it sans compass for training- I hadn't planned to. But figured I'd make the most of it and attempted to focus.
Clearly failed initially- took me 7 min to #1!!! Ouch. Ran off between the wrong two paths and took ages upon ages to relocated. Because there were paths everywhere, but without a compass, couldn't tell which was which! Frustration!
After the #1 disaster (the 3 new orienteers all beat me by about 3 min to it even), things picked up and I think I did get something out of not using the compass. Learned a lot on what I could (and needed) to pick up on without it.
Legs also tired from past few days tough stuff.
Clearly failed initially- took me 7 min to #1!!! Ouch. Ran off between the wrong two paths and took ages upon ages to relocated. Because there were paths everywhere, but without a compass, couldn't tell which was which! Frustration!
After the #1 disaster (the 3 new orienteers all beat me by about 3 min to it even), things picked up and I think I did get something out of not using the compass. Learned a lot on what I could (and needed) to pick up on without it.
Legs also tired from past few days tough stuff.
Friday Mar 27, 2009 #
Running 50:57 [2]
Morning run with Caroline and Hetti. Left from Said, up the canal through wolvercote, back along the river, hissed at by some geese. Nice to get out there!!
Thursday Mar 26, 2009 #
Running warm up/down 18:00 [1]
4 laps warm up, 1 lap (slow!) jog between sets, few laps warm down
Running intervals 12:00 [5]
400, 30s off, 800 x 3
77, 2.40
78, 2.44
78, 2.48
400s good, clearly trailing off in the 800s... but stomach wasn't happy for the last one, knew that one wasn't going well.
Dragged astrophysicist Richard out to do these with me. Actually didn't take much dragging- he's keen to do triathalon this summer too!
77, 2.40
78, 2.44
78, 2.48
400s good, clearly trailing off in the 800s... but stomach wasn't happy for the last one, knew that one wasn't going well.
Dragged astrophysicist Richard out to do these with me. Actually didn't take much dragging- he's keen to do triathalon this summer too!
Cycling (Turbo) 28:00 [1]
10 min warm up, 10 min warm down, 8 min between sets
Cycling 25:00 [4]
5 x 5 min turbo sets
First tri club session ever! Encouraged by Jess and Richard to go. Never ever used a bike-stand-trainer-thingy before. Good session, nice to have music and other people there working hard!! Amazing how hot you get on a bike when its not moving. Jess says I was steaming, literally.
First tri club session ever! Encouraged by Jess and Richard to go. Never ever used a bike-stand-trainer-thingy before. Good session, nice to have music and other people there working hard!! Amazing how hot you get on a bike when its not moving. Jess says I was steaming, literally.
Wednesday Mar 25, 2009 #
Running 45:46 [1]
Club run!
Through Uni Parks, over rainbow bridge, north along river/canal whatever it is there to Marston Ferry then over to Marston, and back on a road then paths to Exeter playing fields. Back over rainbow bridge, but Mesopotamia had just been shut so another loop around the parks.
Graeme and Paul came out too- super!
Through Uni Parks, over rainbow bridge, north along river/canal whatever it is there to Marston Ferry then over to Marston, and back on a road then paths to Exeter playing fields. Back over rainbow bridge, but Mesopotamia had just been shut so another loop around the parks.
Graeme and Paul came out too- super!
Swimming 20:30 [2]
Swimming after running. Good to get into the pool. Swam straight for 10 min, then straight for another 10 doing 50 hard 100 easier, but continuous. Flip turns are getting much easier, which makes the whole thing less tedious.
Tuesday Mar 24, 2009 #
Cycling 2:00:00 [1]
Woo! First cycle ride of the season with housemate Jess! Inspired by the fact that the weather was decent today and supposed to be miserable for the rest of the week. Longish ride- over 30 miles and some hills. So nice to be out there again.
Front tyre is bulging in a very suspicious manner though. Probably need a new one before it explodes on me!
Front tyre is bulging in a very suspicious manner though. Probably need a new one before it explodes on me!
Monday Mar 23, 2009 #
Running 18:00 [1]
Tiny jog before circuits. And spring is springing! Cherry blossoms are out, as are some first tulips and handfuls of other flowers that I can't ID. Ah, forsythia too- can't forget that!
Strength 48:00 [1]
Circuits, then numbers. I'm still avoiding doing impact exercises barefoot, as I think that's perhaps not good for the foot. Still generally sore from marathon, which is understandable!
People who did numbers:
3/3 astrophysicsts
1/4 orienteers
Astrophysicists win.
People who did numbers:
3/3 astrophysicsts
1/4 orienteers
Astrophysicists win.
Saturday Mar 21, 2009 #
XC skiing race 3:55:15 [3] 54.0 km (4:21 / km)
Woo! Raced the Birkebeiner!!!!
136 woman overall
19 in my ageclass
So so so pleased my foot held together for this. Really wasn't sure at the start, but figured once I made it the 9k up to the first water station with little pain that I was going to be able to make it!
Started in the 15th wave, which was a bit of a bummer because had to pass tons of people, which definitely slowed me down, and the tracks were pretty destroyed in places too. Still a good run- probably started too fast, but hey, it's my first ski marathon! Had to rewax when the tracks got wet and a bit icy, started out with VR55 over blue klister and some blue hardwax, then slapped on two thin layers of VR70 right under my foot, which carried me through the race.
Exhausted by the end. Could have used a little more time on skis before this!
Very happy with my result too, considering the late wave definitely cost 10+ minutes.
136 woman overall
19 in my ageclass
So so so pleased my foot held together for this. Really wasn't sure at the start, but figured once I made it the 9k up to the first water station with little pain that I was going to be able to make it!
Started in the 15th wave, which was a bit of a bummer because had to pass tons of people, which definitely slowed me down, and the tracks were pretty destroyed in places too. Still a good run- probably started too fast, but hey, it's my first ski marathon! Had to rewax when the tracks got wet and a bit icy, started out with VR55 over blue klister and some blue hardwax, then slapped on two thin layers of VR70 right under my foot, which carried me through the race.
Exhausted by the end. Could have used a little more time on skis before this!
Very happy with my result too, considering the late wave definitely cost 10+ minutes.
XC skiing 15:00 [1]
Ski back from the hotel where the bus dropped us off in Sjusoen after the race. Nice little poodle, ran into Pauline along the way, but then stopped to de-clothe a bit and lost her, then lost the way too... oops!
Thursday Mar 19, 2009 #
XC skiing (Classic) 1:00:00 [2]
1 hour ski, beginning coaching SGB, who is now gliding much better, but being held back by his boots, which skim the sides of the tracks as they are too wide for the skinny racing skis he's using. Then up around my hill as normal and back around the lake, going up to the Birkebiner trail for a bit (nice and wide!). Had picture taken with enthusiastic Italians who were asking the way to Rena. One of them was really psyched we had the same skis (10 year old Fishers, pretty rare to see these days) and asked to take a picture with me. Then the other Italians also had to have a picture with me each! Then the trail ran out so I walked a bit, but that was boring, so ascended a ski bank, slapped my skis on and skied downhill on the almost-crusty snow. Dodged some trees, then bam! Someone's roof was right infront of me. Opted for a controlled fall as opposed to flying over the top and flinging myself into the air!
Foot still hurt when pressure put down on the heel, but didn't cramp up in the arch, so maybe can finish the marathon Saturday... we'll see!!!
Foot still hurt when pressure put down on the heel, but didn't cramp up in the arch, so maybe can finish the marathon Saturday... we'll see!!!
Wednesday Mar 18, 2009 #
XC skiing 15:00 [1]
Day off real skiing to give the foot some time to recover before the marathon. Went out and coached Jen and Pete a bit, then wax tested a smidgen with Per, Duncan and Pauline. Gorgeous day again!
Strength 47:00 [1]
circuits with SGB and Jon for the first 20 minutes
Tuesday Mar 17, 2009 #
XC skiing 53:50 [2] 12.0 km (4:29 / km)
12k loop again, minus per, a bit slower, arch started hurting again a bit at the end.
Monday Mar 16, 2009 #
XC skiing (Classic) 46:00 [3] 12.0 km (3:50 / km)
46 min classic ski with Per. Very nice ski! Arch started cramping up about 20 min in, which hurt. I think it's from trying to avoid putting pressure on the heel, which requires lots of effort from the rest of the foot.
Strength 37:00 [1]
37 minute circuits session with sgb and Jon, watched by everyone else... we were a bit tired
Sunday Mar 15, 2009 #
XC skiing (Classic) 42:00 [3]
42 min classic ski with Per, just around, trying to figure out where we were, stopping at many signposts.
Heel still hurts when pressure is applied through it, so was keeping my weight way forward and on my forefoot.
Heel still hurts when pressure is applied through it, so was keeping my weight way forward and on my forefoot.
Saturday Mar 14, 2009 #
Strength 52:00 [1]
Arrive in chalet in Lillehammer, commence circuits! Did 45 min + numbers with Duncan.
Thursday Mar 12, 2009 #
Rowing (Erg) 15:00 [2]
Cycling 15:00 [2]
Wednesday Mar 11, 2009 #
Swimming 21:30 [2]
And back to the pool! Very happy it was so empty this morning. I wasn't really up for fighting for a place.
Swam for a bit, got bored, did 3 x 150m at the end, in 2.40 exactly each time. At least I'm consistent!
Back to telescope proposing.
Swam for a bit, got bored, did 3 x 150m at the end, in 2.40 exactly each time. At least I'm consistent!
Back to telescope proposing.
Tuesday Mar 10, 2009 #
Note
Day off training. Day on full-time telescope proposal writing. Whew.
Monday Mar 9, 2009 #
Note
(injured)
Bah!!!! Was just getting used to being non-injured. Hopefully this isn't bad though.
Basically, I woke up this morning and my heel hurts again. The same one that I injured at the O-ringen and then caused problems for 6 weeks. Not happy about this at all. Not sure if it's exactly the same thing, here's my thoughts:
Similarities:
-after orienteering
-pain presents overnight (so swelling?)
-hurts when I apply weight-bearing pressure
Differences:
-more in the center part of the heel than to the inside?
-I'm not doing a 12k race through Swedish marshes today like I did last time it started hurting- hopefully this means it won't get as bad!!!
So why has this happened again??? And what is it??? Bursitis? Plantar fascitis? It can't be a stress fracture can it?
Plan is to not run until it feels better (whew, look at me be smart this time). So back to the pool and on the bike. Really hope it's better before I go skiing next week... will be one unhappy camper if not.
Basically, I woke up this morning and my heel hurts again. The same one that I injured at the O-ringen and then caused problems for 6 weeks. Not happy about this at all. Not sure if it's exactly the same thing, here's my thoughts:
Similarities:
-after orienteering
-pain presents overnight (so swelling?)
-hurts when I apply weight-bearing pressure
Differences:
-more in the center part of the heel than to the inside?
-I'm not doing a 12k race through Swedish marshes today like I did last time it started hurting- hopefully this means it won't get as bad!!!
So why has this happened again??? And what is it??? Bursitis? Plantar fascitis? It can't be a stress fracture can it?
Plan is to not run until it feels better (whew, look at me be smart this time). So back to the pool and on the bike. Really hope it's better before I go skiing next week... will be one unhappy camper if not.
Strength 45:00 [1]
Bit relaxed circuits, as everyone was tired. I had to skip out on all explosive stuff as I can't put weight on my heel. Not happy.
Sunday Mar 8, 2009 #
Running warm up/down 8:00 [1]
A not too serious warm up- relays are so distracting!!! But a little prancing about to warm up the legs, which actually felt better than yesterday. Maybe dancing is actually a good warm down?
Orienteering 32:45 [3] *** 4.88 km (6:43 / km) +100m 6:05 / km
16c
3rd leg BUCS relay- 2nd place to Edinburgh!
Decent run, although beaten by 2 edinburgh ladies. Happy I found all the depressions and pits without much worry, as I'm still a bit scared of them. Worst control was definitely number 5, where I came off a path too early, which put things out of sensible matching with the map and was bashing about brambles for way too long looking for the earthwall. 4 was a bit tough too.
Think I lost some aggressiveness toward the end of the race, but I was also abit timid looking for small features.
Most importantly- our first women's team was 2nd overall, and even more impressively, our second women's team was 3rd overall! Woo!!! And overall, we beat Sheffield. So so so awesome!!!!
Decent run, although beaten by 2 edinburgh ladies. Happy I found all the depressions and pits without much worry, as I'm still a bit scared of them. Worst control was definitely number 5, where I came off a path too early, which put things out of sensible matching with the map and was bashing about brambles for way too long looking for the earthwall. 4 was a bit tough too.
Think I lost some aggressiveness toward the end of the race, but I was also abit timid looking for small features.
Most importantly- our first women's team was 2nd overall, and even more impressively, our second women's team was 3rd overall! Woo!!! And overall, we beat Sheffield. So so so awesome!!!!
Saturday Mar 7, 2009 #
Event: BUCS Championships 2009
Running warm up/down 18:00 [1]
Warm up to the start, being nervous that my legs did not feel well rested despite the day off yesterday.
Warm down, being nervous that Hazel would come in imminently for the win...
Warm down, being nervous that Hazel would come in imminently for the win...
Orienteering race 55:29 [4] *** 8.4 km (6:36 / km) +120m 6:10 / km
25c
Wahoo!!! Won BUCS championships!!!! Very happy! =)
Gosh, guess the past few races on fast, runnable terrain were good practice for this! It wasn't nearly as clean as my British Relays run though. 1 min lost to number 1- not entirely sure how I missed the hide entirely and ended up near the open bit behind the control.
Good for a bit, then 7 was horrible (=3.5 min lost). First, was off on my bearing, but relocated and knew exactly where I was and went in for the control. Wasn't on the thicket I thought it should be on, so checked the next one over, and then the next. Then relocated off the major track junction again, then ran back to the right thicket, still didn't see the control. Ran around a bit more, then headed back and finally saw the control on the ground (knocked over or something) beneath the thicket. Argh!
Sailed through for a bit, then on a long track-running leg before the spectator lost myself in a network of small paths, and decided to just head south and hit the open the spectator control was in, which worked just fine!
Wow, very psyched to have won, and very psyched for the team as well- we were 1, 3 (Liz Bridge) and 7 (Jenn Thorton) which is awesome!
Gosh, guess the past few races on fast, runnable terrain were good practice for this! It wasn't nearly as clean as my British Relays run though. 1 min lost to number 1- not entirely sure how I missed the hide entirely and ended up near the open bit behind the control.
Good for a bit, then 7 was horrible (=3.5 min lost). First, was off on my bearing, but relocated and knew exactly where I was and went in for the control. Wasn't on the thicket I thought it should be on, so checked the next one over, and then the next. Then relocated off the major track junction again, then ran back to the right thicket, still didn't see the control. Ran around a bit more, then headed back and finally saw the control on the ground (knocked over or something) beneath the thicket. Argh!
Sailed through for a bit, then on a long track-running leg before the spectator lost myself in a network of small paths, and decided to just head south and hit the open the spectator control was in, which worked just fine!
Wow, very psyched to have won, and very psyched for the team as well- we were 1, 3 (Liz Bridge) and 7 (Jenn Thorton) which is awesome!
Friday Mar 6, 2009 #
Note
Day off! I've been running 6 days in a row- have no idea the last time that happened....
Legs are resting up for tomorrow...
Legs are resting up for tomorrow...
Thursday Mar 5, 2009 #
Running 44:00 [1]
Um, forgot to take any sort of suitable running bottoms. So ran over to my friend house on the way over to South Parks, and pulled on a pair of his tracksuit bottoms that were lying about. Such a space cadet sometimes...
Way to South Parks and way back too.
Way to South Parks and way back too.
Running hills 6:00 [5]
Hill reps! Easyish as BUCS is this weekend.
3 x 1 min
3 x 1 min
Recovery just jogging down the hill between the 1 min, and a bit more between sets.
3 x 1 min
3 x 1 min
Recovery just jogging down the hill between the 1 min, and a bit more between sets.
Wednesday Mar 4, 2009 #
Running 45:38 [3]
Club Run- except ruled by the boys this time! What?? 4 guys + me. Where'd the gals go?
Anyways, just did Iffley lock, but at a quite quick pace- we recruited a triathalete named Matt who meant to go on the cross-country team run but was 4.25 hours late... he's training for an Ironman. I'm really not sure I'd like to have to spend 5+ hours on a bike for training. I like 2-3 hour cycles... 5 hours every other day??
Anyways, just did Iffley lock, but at a quite quick pace- we recruited a triathalete named Matt who meant to go on the cross-country team run but was 4.25 hours late... he's training for an Ironman. I'm really not sure I'd like to have to spend 5+ hours on a bike for training. I like 2-3 hour cycles... 5 hours every other day??
Tuesday Mar 3, 2009 #
Running 36:00 [1]
Warm up alone, in some howling wind and rain. Luckily the rain stopped for the session!
Recovery between intervals.
Warm down with Cathy and Maire.
Recovery between intervals.
Warm down with Cathy and Maire.
Running intervals 18:00 [5]
1-2-3-2-1 times two- 1 min recovery between each, and 4 min between the two sets.
Whew. First grass reps session in ages and ages! Great to be out there and doing a hard session with others. This one was supposed to be a bit snappier than normal, hence the loads of recovery. I was suprised to keep up with Cathy for most of it, just dropped off a bit towards the end.
Whew. First grass reps session in ages and ages! Great to be out there and doing a hard session with others. This one was supposed to be a bit snappier than normal, hence the loads of recovery. I was suprised to keep up with Cathy for most of it, just dropped off a bit towards the end.
Monday Mar 2, 2009 #
Running 40:00 [2]
Pre-circuits run around my normal loop (Marston Ferry) including once up Headington hill, and a bit extra at the end as I was early.
Strength 45:00 [1]
Slightly short as I was supposed to be in a telecon starting at 7pm...
Woo, tired legs from weekend + run beforehand. And we still did lots of jumpy stuff.
Nothing is prohibitively sore this week, looking forward to actually training!
Woo, tired legs from weekend + run beforehand. And we still did lots of jumpy stuff.
Nothing is prohibitively sore this week, looking forward to actually training!
Sunday Mar 1, 2009 #
Running warm up/down 24:00 [1]
12.30 before race
11.30 after race
Jogging around the nice big open field! Even some sunshine about.
11.30 after race
Jogging around the nice big open field! Even some sunshine about.
Orienteering race 30:45 [4] 4.8 km (6:24 / km) +105m 5:46 / km
British Champs- Relay
Last leg for our OUOC women's team. We did a switcheroo yesterday after Ruth's knee was acting up so was: Jenn T- Hanna T- me.
Had another good one! My time was the 2nd fastest out of all legs for the women's premier, and I was running completely alone. I ran very, very clean. Just a few bips and bobbles, but honestly, nothing I would call a mistake... I think at least a good chunk of the 2.5 min ahead Sarah Rollins was must have been running fitness.
Did crunch my ankle lightly once while running through the heather. It's definitley better, just not healed yet!
Last leg for our OUOC women's team. We did a switcheroo yesterday after Ruth's knee was acting up so was: Jenn T- Hanna T- me.
Had another good one! My time was the 2nd fastest out of all legs for the women's premier, and I was running completely alone. I ran very, very clean. Just a few bips and bobbles, but honestly, nothing I would call a mistake... I think at least a good chunk of the 2.5 min ahead Sarah Rollins was must have been running fitness.
Did crunch my ankle lightly once while running through the heather. It's definitley better, just not healed yet!
Note
Hah! Min per k the exact same today and yesterday! =)