Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: susan

In the 7 days ending Nov 8, 2015:

activity	#	time	miles		km		+m
Strength & Conditioning	5	5:30:00
Running	6	2:18:44	13.36	(10:23)	21.5	(6:27)	209
Orienteering	2	1:18:25	6.95	(11:17)	11.19	(7:01)	41
Total	11	9:07:09	20.31		32.69		250
[1-5]	11	8:47:09

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Sunday Nov 8, 2015 #

Strength & Conditioning (Gym workout) 1:00:00 [1]

Week 2 workout 1 upper body. Yawny yawny yawn yawn. Did it though, and increased weights again (though had to decrease again pretty quick-smart on bicep curls).
Paul found my missing gym card. Yay. I am such a scatter-brain; how can I leave it behind me so many times?

Strength & Conditioning (Yoga) 1:00:00 [1]

Hurrah! Back to yoga. 90 minute class. This was probably more of a restorative class but still plenty of plank - down dog - plank - up dog - plank - down dog - three legged dog - fall flat on face.
Why's it been so long since I was here? Well I was thinking about this. It's probably since moving back to 5 days, I try to cram more into my weekend, and I'm then doing something else come 6pm Sunday. Well though, with Tyrella over and darkness at 6pm, there should be more of an opportunity I hope.

4 PM

Running (Tarmac) 32:36 4.74 km (6:52 / km) +17m 6:45 / km
ahr:141 max:149 shoes: Asics Nimbus 16 White

Another Sunday, another not-long long run. Managed to spend too long in the cafe so then didn't have long enough in between gym and yoga for a decent run. To be honest that's the session that really shouldn't be dropped but such is life. I felt kinda tired - think yesterday took more out of me than I realised.

Saturday Nov 7, 2015 #

Event: NI Colour Series 7

Note

Phew, the rains on Costa Del Tyrella weren't as torrential as elsewhere. Many, many people got their money's worth out there today. I had some really favourable comments (from exhausted orienteers) which really does make it all worthwhile. Results are a work in progress, but how's this for an error-detection rate on winsplits.

10 AM

Orienteering 34:37 3.73 km (9:16 / km) +19m 9:03 / km
ahr:134 max:155 shoes: Salomon Speedcross

Waking up controls and checking sites, so easy pace. Actual time > 60 minutes but plenty of that was panicking that #107 was missing. It wasn't. I was lost.
Ended up saturated (from the ground up mostly, capillary action on my lycras). I love my Salomons; grip is fabulous, but there's a problem; when they get wet the insoles ruck up inside. I don't know how to fix that. Maybe some of Gavin's snag list eliminator?

Friday Nov 6, 2015 #

Note

17.5 degrees today when I was hanging controls in NOVEMBER! Beautiful day. I've stored up all those good vibes for when I'm out waking them up tomorrow morning in the pouring rain.

Strength & Conditioning (Gym workout) 1:15:00 [1]

Week 2 workout 2. Ok getting properly bored of the gym now. Lots of tricep kinda stuff, and I upped the weight to the dizzy heights of 5kg for flye & chest press. Get me and my muscles.

Thursday Nov 5, 2015 #

Strength & Conditioning (Gym workout) 40:00 [1]

Week 2 workout 1, bit boring this but it'll give me that base arm strength to move on to more general work, and it keeps me occupied while I can't run too hard, and de-lards me a bit, and wakes me up in the morning, and gives me the chance to do 2 workouts a day. Not a fan of the 6am alarm though.
Included a 6min30s blast of rowing. I didn't have time to do the whole 5 sets x (40 crunches, 25 reverse curls) - did one set and I'll do the other 4 sets this evening if my abs don't snap.

Running hills (Tarmac) 2:15 [5] 0.35 km (6:24 / km)
shoes: Asics Nimbus lumo yellow

Rep 4 which my garmin decided to keel over and die for. Rather it than me.

Running warm up/down (Tarmac) 7:30 [2] 1.2 km (6:15 / km)
shoes: Asics Nimbus lumo yellow

Cooldown yog including through the underground car park for the novelty factor.

7 PM

Running (Tarmac) 8:10 [1] 1.18 km (6:57 / km)
ahr:76 max:115 shoes: Asics Nimbus lumo yellow

Warm-up yog. I think this HR is too low, probably dodgy contact, but having said that it was nearly 100% downhill so maybe not.

Running hills (Tarmac) 3:09 0.52 km (6:05 / km) +28m 4:47 / km
ahr:154 max:163 shoes: Asics Nimbus lumo yellow

Rep 1 - did 4 of these this time.

Running hills (Tarmac) 3:01 0.51 km (5:56 / km) +26m 4:43 / km
ahr:158 max:167 shoes: Asics Nimbus lumo yellow

Rep 2

Running hills (Tarmac) 3:03 0.52 km (5:53 / km) +26m 4:42 / km
ahr:159 max:168 shoes: Asics Nimbus lumo yellow

Rep 3.

Running hills (Tarmac) 3:08 0.52 km (6:02 / km) +26m 4:49 / km
ahr:160 max:168 shoes: Asics Nimbus lumo yellow

And rep 4. Continued to walk the downhills on these (not logged)

Running (Tarmac) 3:34 0.57 km (6:12 / km)
ahr:144 max:154 shoes: Asics Nimbus lumo yellow

To t'other hill

Running hills (Tarmac) 2:15 0.36 km (6:19 / km) +29m 4:29 / km
ahr:161 max:171 shoes: Asics Nimbus lumo yellow

Hill 2 rep 1

Running hills (Tarmac) 2:14 0.35 km (6:20 / km) +25m 4:40 / km
ahr:160 max:170 shoes: Asics Nimbus lumo yellow

Rep 2

Running hills (Tarmac) 2:17 0.35 km (6:29 / km) +27m 4:41 / km
ahr:159 max:170 shoes: Asics Nimbus lumo yellow

Rep 3

Wednesday Nov 4, 2015 #

7 PM

Orienteering 43:48 7.45 km (5:53 / km) +22m 5:47 / km
ahr:153 max:169 shoes: Salomon Speedcross

WENT at Ormeau, good fun and nice to be running on a map, even if I'm still a bit rubbish at nightO. Palavered round one control (in white, on the edge of green, so should have been sharper on an attackpoint, though having said that I must have been within 5m of the control and not seeing it). Got maximum points though :)
Aimed for tempo pace, and looks like I wasn't far off it. HR monitor was round my waist when I finished so maybe that's where the levels 1 & 2 came from

8 PM

Running warm up/down 3:24 0.5 km (6:49 / km) +1m 6:45 / km
ahr:143 max:151 shoes: Salomon Speedcross

Bit of a cool-down jog but I got really cold so cut it short

Tuesday Nov 3, 2015 #

Strength & Conditioning (Gym workout) 40:00 [1]

Another proper morning workout - week 1 workout 2. Let's turn the page and see what week 2 has to offer.

Strength & Conditioning (Pilates) 20:00 [0]

Even more pelvic floor chat (yes it is possible) which I'm now seeing as an integral part of these classes (I suppose that's the point) and some light movements only, very much looking at form.

Note

Map flip......does it restart with the common control or with a second start triangle? I may have to trawl my (new, smaller) map collection......

Monday Nov 2, 2015 #

Strength & Conditioning (Gym workout) 35:00 [1]

Proper gym session this morning - arms again, week 1 workout 1. Got most of it done but i ran out of time a wee bit and had to bail for the showers after 3 of the 5 sets of crunches. I'll do those later.

Running warm up/down (Track) 10:00 [2] 1.6 km (6:15 / km)
shoes: Asics Nimbus lumo yellow

4 laps' cooldown, not logged as I managed to restart my watch on the drive home. Good average pace.....

6 PM

Running warm up/down (Track) 9:12 1.72 km (5:21 / km) +2m 5:19 / km
ahr:115 max:144 shoes: Asics Nimbus lumo yellow

4 laps' warm up. Perfect evening. So still & mild.

Running intervals (Track) 42:56 6.51 km (6:36 / km) +2m 6:35 / km
ahr:144 max:168 shoes: Asics Nimbus lumo yellow

26 minutes so 8 x 3:15.
I asked Ciara if she would mind towing me round so I didn't have to think about pace. I thought it would be about tempo pace but actually was a good bit faster than that. Felt fine, so I'll be back to the full session next Monday hopefully.
You can really see where she starts hard (I was running hard to keep up) and then her pace eases back.
Headache earlier, 2 tablets & bottle of Lucozade, gone now.

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