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Training Log Archive: susan

In the 7 days ending Aug 4, 2016:

activity	#	time	miles		km		+m
Running	7	4:32:16	25.12	(10:50)	40.43	(6:44)	288
Hill Walking	1	1:30:00	8.28	(10:52)	13.32	(6:45)	556
Orienteering	1	21:12	2.08	(10:13)	3.34	(6:21)	16
Strength & Conditioning	2	20:00
Total	10	6:43:28	35.48		57.09		861

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Thursday Aug 4, 2016 #

Note

Am putting on informal pre-WOC sprint training in Belfast on a brand new map, Sunday morning, if there are others interested

10 PM

Running (Tarmac) 15:33 2.66 km (5:51 / km)
shoes: Asics Nimbus blue & orange

Stealth training again. Alarmed 2 neighbours, a taxi driver and a dog walker.
Feeling not as tired tonight, but my technique still fades away from 'great' towards 'flailing'.

Wednesday Aug 3, 2016 #

Event: WEE 10

7 PM

Running 39:00 4.89 km (7:59 / km) +26m 7:46 / km
shoes: Salomon Speedcross

Shadowing a work colleague round his first ever O event. He enjoyed it.....typical engineer.

Orienteering 21:12 [4] 3.34 km (6:21 / km) +16m 6:12 / km
shoes: Salomon Speedcross

Had time for a dash round myself then afterwards (was supposed to run beforehand, but no-one had been arranged to look after the MOO).

Except that they'd started lifting the controls 10 minutes early, so I only got as far as where number 11 was (or used to be). Didn't see the advantage of carrying on after that since I'd been to them anyway. Nipped into work for a bonus 30 minutes overtime; such a martyr lol.

Running warm up/down 4:07 [2] 0.65 km (6:21 / km)
shoes: Salomon Speedcross

Jog back to the MOO. Got an extra hug from the organiser as compensation for my shortened run.

11 PM

Running (Kinetic Revolution) 19:11 [3] 2.36 km (8:08 / km) +1m 8:07 / km
shoes: Asics Nimbus blue & orange

In the dark again. Man but my legs got tired during the 3 minutes 'run with great form' bit.
Neighbours bound to be convinced I'm crackers with this night-time training.

Tuesday Aug 2, 2016 #

Running (Kinetic Revolution ) 5:00 [2] 0.3 km (16:40 / km)
shoes: Asics Nimbus blue & orange

Am in love with stage 5. It's gotten so much easier!! But really good drills, well for me anyway, knee & hip flexion, and arm swing which suddenly clicked into place as opposing twisting my torso from lower body movement. So simple, so effective, practice makes perfect. Probably entertained the neighbours doing 60m strides at 11pm in the dark.

Monday Aug 1, 2016 #

Note

#leanin15 eh? Took me 15 bleating minutes just to peel the sweet potatoes, and don't get me started on grating the carrots.
So anyway that's why I haven't done any actual exercise today.

Plan for the week:

Monday - sweat in the kitchen
Tuesday - also rest but get KR done
Wednesday - WEE :) Twice since a work colleague is going and I'm going to help him get not lost. Ha.
Thursday - BARF training if I get out of work. Aim for tempo page and cut it short if needed (ie if I can't keep up)
Friday - circuits or reformer or something strengthy
Saturday - parkrun (Davy's 50th?) plus hillwalk or O training
Sunday - long run plus the other half of hillwalk or O training

Sunday Jul 31, 2016 #

Strength & Conditioning (Kinetic Revolution ) 10:00 [1]

Day 24. Gonna have a wee sneaky peak at the final stage. Rebel, me.

11 AM

Running long 1:30:02 12.9 km (6:59 / km) +119m 6:40 / km
ahr:141 max:167 shoes: Asics Nimbus blue & orange

Re-learning what a proper long run is, I hauled my tired body round 90 minutes today, slowly, but that's grand, HR was reasonably in the right place, zone 2.
Wonderfully, I discovered a drinking water fountain at the top of the hill in Stormont. Reward for making it up there?

Saturday Jul 30, 2016 #

9 AM

Running 32:30 [2] 5.16 km (6:18 / km) +29m 6:08 / km
shoes: Asics Nimbus blue & orange

Antrim parkrun - that's 17/22 now. Davy ran it in about 31 & his back seems ok, happy days.
I jogged with the dog, and a work colleague who was doing her first ever parkrun.

2 PM

Hill Walking 1:30:00 [1] 13.32 km (6:45 / km) +556m 5:35 / km

Slievelamagan from Carrick Little car park. Total time 3:58 including all stops (of which there were not many).
Got more technical underfoot than I expected, from the top of the cliffs at lower cove up & over, to the Binnian / Lamagan col.
A bit steep for me on the descent but once again the views were worth it.

Friday Jul 29, 2016 #

Strength & Conditioning (Kinetic Revolution ) 10:00 [1]

Day 23.

Some photos of my shocking running style emerging this evening thanks to the world of facebook. Why are my legs so wonky???

6 PM

Running warm up/down 3:09 [2] 0.56 km (5:37 / km) +3m 5:28 / km
shoes: Salomon Speedcross

Bit of a warm up. There was a bit more than this plus some dynamic stretching. Feeling pretty poor physically but beautiful evening; hard not to enjoy that.

Running race 56:24 [4] 9.91 km (5:42 / km) +107m 5:24 / km
shoes: Salomon Speedcross

Giants Trail Race. Highly recommend this one - interesting route, plentiful marshals, and they were very enthusiastic.

Felt like I was battling against my body all the time - weak legs, tight upper back and felt like SVT was lurking a lot, so I didn't push overly hard (but still hard enough!)

So, plan for the next while = 10k training, properly, and reassess if body isn't liking it. But I'm well able to ramp it up. Shall get some breed of schedule designed.

Running warm up/down 7:20 [2] 1.05 km (6:59 / km) +4m 6:50 / km
shoes: Salomon Speedcross

Nice conversational cool down. Hopefully got another running buddy!

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