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Training Log Archive: noRa

In the 7 days ending Feb 24, 2017:

activity	#	time	miles		km		+m
Running	4	1:56:08	12.32	(9:26)	19.83	(5:51)	30
Orienteering	3	1:34:21	8.13	(11:37)	13.08	(7:13)	110
Stretching/Physio	7	1:20:00
Pilates/Yoga	1	45:00
Strength and Conditioning	1	45:00
Cross Trainer	1	35:00	2.98	(11:44)	4.8	(7:17)
Spinning	1	30:00
Swimming	1	30:00	0.78	(38:37)	1.25	(24:00)
Total	9	7:55:29	24.21		38.96		140
[1-5]	7	5:50:29

1:50

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Friday Feb 24, 2017 #

Swimming 30:00 [2] 1.25 km (24:00 / km)

Easy pre-breakfast. Pretty much non stop, which I haven't managed before. Did some 50m efforts in the middle to keep it interesting.
R hip feeling very tight, totally fine in the pool but sore walking around.

C • Hip 2

Stretching/Physio 5:00 [0]

Thursday Feb 23, 2017 #

Cross Trainer 35:00 [2] 4.8 km (7:17 / km)

10 x 60 (60) thrown in in the middle to work a bit harder.
Always forget that going on the cross trainer has been aggravating my R hip. Need to stop doing this!

Strength and Conditioning 45:00 [1]

WU: Thoracic stuff, goblet squat, KB SL hip hinge, inch worm, press ups, SL box squat, Bulgarian squat, TRX, single leg push offs, chin ups, BOSU
Less time today so skipped drills and jumps, boxes were all in use anyway.

Lat Pulldowns: 3x10 7, 7, 8 (still no idea how much these really weigh...)
Back Squat: 3x8 (20) 40, 45, 50kg
Deadlift: 3x8 (40) 60, 60, 60kg
Feeling a bit tired but the weights felt easy, need to start upping it a bit I think.

Stretching/Physio 30:00 [0]

Wednesday Feb 22, 2017 #

Pilates/Yoga 45:00 [0]

Quite proud of myself for actually getting up, wooo! Quite a good class as well.

Spinning 30:00 [1]

Easy, to get last night out the legs. Joined in with the 10x 20s (10s) the circuits class did.
10miles

Stretching/Physio 5:00 [0]

Tuesday Feb 21, 2017 #

Running warm up/down 40:00 [2] 6.2 km (6:27 / km)
shoes: Asics GT 2000 v5

WU/D and rests. Wanted to test the trainers again on the treadmill and was only going to do 30mins easy, but managed to psyche myself up for intervals.

Running intervals 20:00 [5] 5.0 km (4:00 / km)
shoes: Asics GT 2000 v5

5x1km (2mins) at 4:00min pace
With having to speed up and slow down it was slightly longer than 1km and less than 2mins. Worked hard and happy I got this done. The major advantage of a treadmill is being able to keep on pace!

Stretching/Physio 20:00 [0]

Bit of a stretch and roll after

Monday Feb 20, 2017 #

Stretching/Physio 10:00 [0]

Tiredddd

Sunday Feb 19, 2017 #

Stretching/Physio 5:00 [0]

11 AM

Running warm up/down 10:18 [1] 1.56 km (6:36 / km)
ahr:137 max:153 shoes: Asics GT2000

To the start of Race 1

Orienteering 16:53 [5] 3.04 km (5:33 / km) +15m 5:25 / km
ahr:168 max:180 shoes: Asics GT2000

Scottish Sprint Champs Race 1.
Much more enjoyable than expected! The forest was so so beaut! Few wobbles here and there, running slightly on the edge of what I'm capable of. Massively put off on the way to 3 by Nixon telling me I was on a great line then couldn't find the control lolll. Not enough using my compass to 7, major banana. Read the wrong code for 14 and so wasted some time standing right next to it.

Running warm up/down 11:21 [1] 1.72 km (6:36 / km)
ahr:126 max:142 shoes: Asics GT2000

Back to assembly with Nixon and then to the beach with Saz.

1 PM

Running 10:12 [1] 1.47 km (6:56 / km)
ahr:132 max:151 shoes: Asics GT2000

Remembered my start time wrong so was actually pretty early for me!

Orienteering 15:59 [5] 3.19 km (5:01 / km) +5m 4:58 / km
ahr:171 max:180 shoes: Asics GT2000

Scottish Sprint Champs - Race 2.
Bit too fast for me, couldn't quite get the pace I wanted. Took the wrong route to 2 and could have done without the bit in the quarry/across the playing fields but it was good fun really. Also emit is crap, so many of them I wasn't sure if it flashed. Got the slowest sprint finish everrr.

Running warm up/down 10:08 [1] 1.5 km (6:45 / km)
ahr:126 max:140 shoes: Asics GT2000

Solooo round the other side of the river.

Saturday Feb 18, 2017 #

Running warm up/down 3:56 [1] 0.66 km (5:58 / km) +30m 4:51 / km
ahr:145 max:155 shoes: More Mile Cheviot 3 Purple/Gre

To the start with Sazzy. Really not prepped enough, felt rushed and it showed in the orienteering...

Orienteering 1:01:29 [3] 6.85 km (8:59 / km) +90m 8:25 / km
ahr:153 max:176 shoes: More Mile Cheviot 3 Purple/Gre

Scottish Night Champs.
Messed up 1 (60s). Didn't properly navigate out of the start and went too far L (N), faffed. 2,3 ok and then didn't see 4 tucked behind the heather, more faff. Had to go round a fallen tree to 6 and then over compensated R to the wrong hill, then hesitant to 7 having lost some confidence. Stupid route to 9, should have gone straight (60s). So slow in the grot to 14. No plan for 16 and defs found it by chance... Need to plan better.
Things started to go wrong on 18 somewhere in the middle of the leg, no idea where I went but did eventually reach the track. Then right when I was about to turn off to get to the control, my light died. It then took me about 2.5mins to travel the ~50m to the control as I couldn't see a bloody thing with my v rubbish back up torch. I knew I was so close but was worried about leaving the ride and not being able to find it again. Eventually found it when someone else arrived in that section of the forest and I could then see. Turned out it was Saz so we swapped back ups (hers was way better) and I could finish the course. Still laughing to myself about how after we swapped we then ran off in different directions, as I took the path route to 19, didn't even cross my mind to follow her!
Bit disappointed about my light as I have no idea why the battery died when I had charged it up Fri night, v paranoid for British Nights next week.

Running warm up/down 10:13 [1] 1.72 km (5:56 / km)
ahr:139 max:151 shoes: More Mile Cheviot 3 Purple/Gre

With Saz and Klara

Stretching/Physio 5:00 [0]

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