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Training Log Archive: susan

In the 7 days ending Jun 23, 2016:

activity	#	time	miles		km		+m
Strength & Conditioning	2	3:05:00	0.62		1.0
Orienteering	4	2:18:11	12.49	(11:04)	20.1	(6:52)	428
Running	4	1:30:39	8.62	(10:31)	13.87	(6:32)	19
Total	8	6:53:50	21.73		34.97		447

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Thursday Jun 23, 2016 #

6 PM

Running warm up/down 15:44 2.54 km (6:11 / km)
ahr:140 max:148 shoes: Asics Nimbus lumo yellow

To the park in the drizzly rain

Running intervals (Grass) 11:41 1.5 km (7:46 / km)
ahr:130 max:163 shoes: Asics Nimbus lumo yellow

Digital numbers in the increasing rain. Delighted when Olivia suggested it as a session. I felt rather slow and there was a nippy bit below my R knee (not on the joint, well below it, I blame ITB even though it might be nothing of the sort. Did 1-5. No pitch markings but I think we did ok.

Running warm up/down 18:21 3.11 km (5:54 / km) +3m 5:53 / km
ahr:145 max:153 shoes: Asics Nimbus lumo yellow

Home again via the polling station. Passed a sign for Slimming World at a local school. "We are in the dining hall" it proclaimed. Seems unfair.
Felt really perky on this run.

Wednesday Jun 22, 2016 #

Event: WEE 8

7 PM

Orienteering race 21:43 4.38 km (4:57 / km) +28m 4:48 / km
ahr:152 max:166 shoes: Salomon Speedcross

WEE Jordanstown. Got drenched. Rather fun.
Course was straightforward, just keep fluid & run, which I did. Another new planner I think - great to see.

Running warm up/down 8:55 1.34 km (6:41 / km) +16m 6:18 / km
ahr:138 max:145 shoes: Salomon Speedcross

Nice cooldown jog with Olivia.

Tuesday Jun 21, 2016 #

Strength & Conditioning (Pilates) 2:00:00 [1]

Double trouble Pilates because next week it's Earth Wind & Fire woop woop!!
She did loads of back strength.....so that means I did double loads. Lots of effort expended on me to try & improve. Shoulder blades into pockets. Sternum up in plank.
Need to pay for reformer over the summer.

Monday Jun 20, 2016 #

Strength & Conditioning (Bootcamp) 1:05:00 [2] 1.0 km (1:05:00 / km)

Didn't really love it. Knees excruciating at times. Barely managed a full station of anything without a wee break. Where do I collect instant fitness without the effort?

Sunday Jun 19, 2016 #

Running 30:00 [2] 4.5 km (6:40 / km)
shoes: Asics Nimbus lumo yellow

TrailO, which doesn't usually involve running.....but this one did. Had the dog on her harness, so I thought she'd potter along happily. She did sometimes, but spent a lot of the first run section refusing to move so it turned into a resistance session for me.
Not victorious in the TrailO.

Note

Plan for the week:

Mon - should probably skip track (3 consecutive running days so far). Gym it? Yep, just booked Bootcamp, 75 minutes of pain :)
Tues - double Pilates
Weds - WEE
Thurs - Track? It'll leave me busted for Friday but that's ok. Shorten the session if needed
Fri - H&D finale and Collect Free Thing For Doing Six Races (2016 goal, tick)
Sat - Hopefully legs are grand for 2 x hills for June Cairn2Cairn
Sun - rest (Dublin for Sigur Ros, yay. May well have my first drink since half a glass of champagne on my birthday. Since this SVT seems to be happening anyway.

10 AM

Orienteering 17:59 [4] 2.55 km (7:04 / km) +56m 6:22 / km
shoes: Salomon Speedcross

Pot luck relay; I was medium with Christian on long & Dave E on short. Let's just say Jukola has nothing on us. Victorious :)
Really fun run out in the nice visible forest. Some sub-optimal lines but nowt major; decent run and bizarrely, physically it felt my strongest out of all 3 days.

Saturday Jun 18, 2016 #

12 PM

Orienteering race 1:08:45 [4] 7.98 km (8:37 / km) +279m 7:20 / km
shoes: Salomon Speedcross

Club champs, Tollymore. Really enjoyed being back. Dropping time here and there - most notably on:
6 - the left route choice was superior as the corner could be cut up the white stripe of forest, which I didn't even acknowledge.
7 - it felt much flatter and shorter than I was expecting, and my plan was too vague. Popped out on the path and had to recalibrate.
9 - it was very green and bushy in there. I was slightly left and had to divert around some green bushy stuff, which took me quite out of the way before I could get to the control.
Nowt major though. Mark was faster than me; Steph wasn't.

Friday Jun 17, 2016 #

7 PM

Orienteering race 29:44 [4] 5.2 km (5:43 / km) +65m 5:23 / km
shoes: Asics Nimbus lumo yellow

Urban Race Newry - new map yay, no controls vandalised double yay. Enjoyed this though physically didn't feel great.
Time loss of any note was on #5 where I didn't see the way through the hedges on the northerly route, so headed east out of the control. Turns out a lot of people had difficulty actually finding the gap in the hedges and lost significant time battling head-high undergrowth - though Olivia got through unscathed.
Steph was faster than me; Mark was not. But as he points out he ran H&D yesterday.
Very well planned - most controls had 2 route choices meaning planning ahead was order of the day.

Running warm up/down 5:58 [2] 0.88 km (6:49 / km)
shoes: Asics Nimbus lumo yellow

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