Training Log Archive: loobeyIn the 30 days ending Apr 30:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||
| 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 Apr 30 #
Cycling (Commute) 40:00 [0]
Running (Warm Up) 13:08 2.5 km (5:15 / km)
ahr:131 max:141 shoes: Mizuno Wave Rider 25 - Grey
Running intervals 42:29 9.62 km (4:25 / km)
ahr:155 max:187 shoes: Mizuno Wave Rider 25 - Grey
6x 800 (2mins)
4x 150 (150)
First warm session of the year...17 degrees!!
Coach said the 800s were to be run at 1500 pace which is kinda ridiculous. I felt very smug when everyone was absolutely gassed after 3 and running slower than me by the end!!
Running (Warm Down) 10:52 2.05 km (5:19 / km)
ahr:142 max:161 shoes: Mizuno Wave Rider 25 - Grey
Sunday Apr 28 #
Running 59:07 10.87 km (5:26 / km) +192m 5:00 / km
ahr:142 max:178 shoes: NB Hierro
Saturday Apr 27 #
Running (Warm Up) 9:48 1.57 km (6:15 / km) +50m 5:24 / km
ahr:134 max:140 shoes: VJ Bolds - Orange
Orienteering race 37:29 4.96 km (7:34 / km) +194m 6:19 / km
ahr:131 max:166 shoes: VJ Bolds - Orange
3rd
Really fun little area with boulders and pretty clean underfoot. The kind of course where you feel like you're orienteering really well, picking off lots of controls, but in reality it's not actually that tricky.
A bit disheartened to already see Meg catching me as I approached #2, despite not really making any mistakes on the first two controls. I was a bit lazy with the route to 1 and had to drop to the track as I couldn't get across the deep re-entrant to 2, but not 2mins worth of mistakes. She caught me at 4 and then insta-dropped me on the really steep, techy descent to 5. I then spotted Fiona in the distance leaving 5 (about 40seconds ahead) so that cheered me up a bit. However, I know that she always finishes races extremely strongly so I had no doubt that she could pull away to 2mins ahead again by the end of the course. I was really struggling with my breathing on any of the uphill legs, but kept catching glimpses of Fiona ahead of me and eventually caught her at 21 after she made a mistake. I was in 2nd at 17, heading into the final controls in the rough open, but just leaking time on every leg (through fatigue rather than any nav errors) so Chloe got ahead of me.
Running (Warm Down) 14:02 1.93 km (7:17 / km) +45m 6:32 / km
ahr:142 max:169 shoes: VJ Bolds - Orange
Friday Apr 26 #
Note
(rest day)
Thursday Apr 25 #
Running 36:16 6.9 km (5:16 / km) +107m 4:53 / km
ahr:135 max:166 shoes: Mizuno Wave Rider 25 - Black
Strength & Conditioning 50:00 [1]
Running 16:52 2.97 km (5:41 / km) +58m 5:11 / km
ahr:125 max:140 shoes: Mizuno Wave Rider 25 - Black
Wednesday Apr 24 #
Cycling (Commute) 40:00 [0]
Running (Warm Up) 12:54 2.51 km (5:09 / km)
ahr:128 max:132 shoes: Mizuno Wave Rider 25 - Grey
Running intervals 34:54 6.94 km (5:02 / km)
ahr:115 max:137 shoes: Mizuno Wave Rider 25 - Grey
12x 400 (60sec)
3x 150 (walk back recovery)
This felt grim from very early on but didn't end up dropping off the times so just kept pushing through.
Running (Warm Down) 13:32 2.47 km (5:29 / km)
ahr:130 max:145 shoes: Mizuno Wave Rider 25 - Grey
Tuesday Apr 23 #
Cycling (Commute) 40:00 [0]
Running 44:48 8.04 km (5:34 / km) +130m 5:09 / km
ahr:131 max:155
Queasy tummy all day so pushed track to tomorrow instead. Felt okay on this run though, apart from a bit of a sloshy jelly belly.
Monday Apr 22 #
Cycling (Commute) 40:00 [0]
(rest day)
Sunday Apr 21 #
Running (Warm Up) 12:50 2.35 km (5:27 / km) +14m 5:18 / km
ahr:137 max:146 shoes: Mizuno Wave Rider 25 - Grey
Orienteering 8:39 2.28 km (3:47 / km)
ahr:129 max:141 shoes: Mizuno Wave Rider 25 - Grey
1 - We all had the same gaffles and course was very simple so was just an absolute burn-up. Getting slowly dropped by Meg and Cecilie.
2 - Nailed the route to #2 (and slightly shorter gaffle than the others) so in the lead until 4. Thought I could get through left to 5, but realised last second that it was blocked so Meg snuck past. Got dropped from there to the finish again
Running 4:24 0.75 km (5:50 / km)
ahr:127 max:141 shoes: Mizuno Wave Rider 25 - Grey
Orienteering 22:53 4.69 km (4:53 / km) +1m 4:52 / km
ahr:134 max:145 shoes: Mizuno Wave Rider 25 - Grey
1 - Good route to 1 meant I got a gap on everyone else. The rest of the course was just through a park which was very easy, boring and not mapped well.
2 - Started with a burn up in the park and then a good routechoice leg to 5. Cecilie went right and Chloe and I went left and lost some time.
Running (Warm Up) 7:06 1.28 km (5:32 / km) +1m 5:30 / km
ahr:141 max:173 shoes: Mizuno Wave Rider 25 - Grey
Orienteering 35:05 7.02 km (5:00 / km)
ahr:151 max:168 shoes: Mizuno Wave Rider 25 - Grey
Brain and body exhausted by this point and not really in the mood. Had to really force myself to read the map, plan ahead and not get lazy. Cut through a couple of barriers to reduce the distance (after planning my route around them first).
Running (Warm Down) 7:13 1.16 km (6:14 / km) +7m 6:03 / km
ahr:138 max:148 shoes: Mizuno Wave Rider 25 - Grey
Saturday Apr 20 #
Running (Warm Up) 13:23 2.47 km (5:25 / km) +25m 5:09 / km
ahr:149 max:162 shoes: Mizuno Wave Rider 25 - Grey
Orienteering 25:30 5.15 km (4:57 / km) +22m 4:51 / km
ahr:145 max:177 shoes: Mizuno Wave Rider 25 - Grey
1 - Off the back from the start after failing to find the tree as it had been swamped by a bush. Managed to get back up to 2nd by number 6 with some fast running, then a good route to 7 meant I got a gap on the others. Cecilie came past to the finish, but turned out she hadn't got the last control.
2 - Mostly good apart from a poor route to 5. Finished just behind Cecilie again.
3 - Mostly good. Got lucky on the long leg to 7 as I hadn't spotted the barrier, but luckily wasn't too far to go round. I think right would've been better if I had spotted it earlier. In a clear lead from 7 to the finish.
4 - Multi-level chaos!! Had absolutely know idea what was going on with the levels, so was just taking routes that got me out of there as quickly as possible. In hindsight, should've slowed down and worked it out as it was so far to go around on 3 and 4. Wouldn't have been a problem with 10mins of geeking beforehand, and was really easy when we raced here in 2018.
Running (Warm Down) 10:18 1.61 km (6:25 / km) +16m 6:07 / km
ahr:153 max:172 shoes: Mizuno Wave Rider 25 - Grey
Running (Warm Up) 12:19 2.43 km (5:04 / km)
ahr:140 max:149 shoes: Mizuno Wave Rider 25 - Grey
Orienteering 23:15 4.56 km (5:06 / km) +41m 4:53 / km
ahr:156 max:176 shoes: Mizuno Wave Rider 25 - Grey
1- 20secs intervals. Really struggled to read the map (grainy printing and hard to see the lines between controls). Physically struggling and brain not really engaged.
2 - 10secs intervals. Again struggling to read the map and faffing about on the first few controls. Got into it a bit better once Cecilie caught up to me.
3 - 10secs intervals, starting in pairs. Good route to #1 had me on the back of Chloe and Meg. Trying to keep Meg in sight through the next controls, then absolutely popped on the hill leg. Poor route to second to last meant that Immy snuck back past me again.
Running (Warm Down) 11:25 2.11 km (5:24 / km) +13m 5:15 / km
ahr:148 max:174 shoes: Mizuno Wave Rider 25 - Grey
Friday Apr 19 #
Note
(rest day)
Thursday Apr 18 #
Running 16:53 3.03 km (5:34 / km) +58m 5:05 / km
ahr:128 max:144 shoes: Mizuno Wave Rider 25 - Black
Running 15:13 3.06 km (4:59 / km)
ahr:125 max:138 shoes: Mizuno Wave Rider 25 - Black
Strength & Conditioning 50:00 [1]
Wednesday Apr 17 #
Cycling (Commute) 40:00 [0]
Running 40:37 7.44 km (5:27 / km) +80m 5:11 / km
ahr:146 max:177 shoes: Mizuno Wave Rider 25 - Black
Tuesday Apr 16 #
Cycling (Commute) 40:00 [0]
Running (Warm Up) 12:35 2.48 km (5:05 / km)
ahr:129 max:140 shoes: Mizuno Wave Rider 25 - Grey
Running intervals 37:36 9.06 km (4:09 / km)
ahr:156 max:184 shoes: Mizuno Wave Rider 25 - Black
5x 1200 (90s)
3x 200 (100 jog)
Wind finally calmed down. Feeling great tonight and progressed nicely throughout the session. Most girls at track in a long time, almost more girls than guys tonight!
Running (Warm Down) 10:41 1.86 km (5:45 / km)
ahr:147 max:157 shoes: Mizuno Wave Rider 25 - Black
Sunday Apr 14 #
Running (Warm Up) 11:43 1.91 km (6:09 / km) +29m 5:43 / km
ahr:148 max:166 shoes: VJ Bolds - Orange
Orienteering race 38:51 5.18 km (7:30 / km) +93m 6:53 / km
ahr:167 max:183 shoes: VJ Bolds - Orange
2nd
3rd leg with Immy and Chloe
Absolute carnage on first leg with big mistakes and big gaps between teams so I knew it was going to be tricky out there. Immy came in 2nd and Chloe pulled us up to 1st, after both having scrappy runs but holding it together better than others.
Went out with a 4.5min lead over Fiona so I thought if I was just cautious and didn't make any huge mistakes then that would be good enough for the win. Didn't have a great run, with lots of bananaing and taking pretty safe routes, but didn't think it was too bad. In hindsight maybe I should've been a bit more aggressive in my approach and taken straighter lines as it was the kind of terrain that pushes you around if you're not racing full speed. But then also far more likely to make a huge mistake.
Didnt see Fiona at all out there so was very disheartening running down the finish chute thinking we had won to then hear we were coming in for 2nd and miles behind the lead. A shame not to see Fiona at all and have a chance to fight for the win, but she was absolutely flying out there so deserved the win.
Saturday Apr 13 #
Running 1:25:16 13.78 km (6:11 / km) +379m 5:26 / km
ahr:133 max:173 shoes: VJ XTRM 3
Speed tourism along the Cleveland Way with lots of stops to look at the views and watch a little seal.
Friday Apr 12 #
Running (Warm Up) 12:34 2.46 km (5:06 / km)
ahr:126 max:139 shoes: Mizuno Wave Rider 25 - Black
Running tempo 20:00 5.04 km (3:58 / km) +2m 3:57 / km
ahr:163 max:182 shoes: Mizuno Wave Rider 25 - Black
Getting the legs used to double race days.
Running (Warm Down) 12:13 2.25 km (5:26 / km) +57m 4:49 / km
ahr:145 max:158 shoes: Mizuno Wave Rider 25 - Black
Running (Warm Up) 14:31 2.85 km (5:06 / km) +2m 5:05 / km
ahr:144 max:173 shoes: Mizuno Wave Rider 25 - Black
Orienteering race 12:53 2.87 km (4:29 / km) +14m 4:23 / km
ahr:155 max:188 shoes: Mizuno Wave Rider 25 - Black
Pre-running the junior selection race. Started at the same time as Jonny who was 'jogging' at the same speed I was racing. First 7 controls were the same but we managed to take completely different routes on the first 4 controls and kept reappearing at the controls together.
Course was pretty tricky and I definitely rushed the navigation too much on the first 3 controls. Hadn't even looked at the entire long leg to 3 before running off which is pretty poor.
Running (Warm Down) 12:08 2.31 km (5:16 / km)
ahr:145 max:164 shoes: Mizuno Wave Rider 25 - Black
Thursday Apr 11 #
Strength & Conditioning 50:00 [1]
Wednesday Apr 10 #
Cycling (Commute) 40:00 [0]
Running 41:28 7.46 km (5:34 / km) +81m 5:16 / km
ahr:129 max:155 shoes: NB Hierro
Tuesday Apr 9 #
Cycling (Commute) 40:00 [0]
Running (Warm Up) 14:44 2.79 km (5:17 / km)
ahr:140 max:150 shoes: Mizuno Wave Rider 25 - Black
Running intervals 39:26 9.7 km (4:04 / km)
ahr:166 max:185 shoes: Mizuno Wave Rider 25 - Black
6x 200 (200 jog)
4x 600 (200 jog)
400 jog between sets
Very windy, but coming from the direction that the trees blocked the worst of it. Nice to see Philly (back from injury) and Hannah (home for Easter break) and have them to tuck behind in the wind. Last set of 600s were a grind but managed to hold pace.
Running (Warm Down) 17:12 3.11 km (5:32 / km)
ahr:173 max:180 shoes: Mizuno Wave Rider 25 - Black
Sunday Apr 7 #
Running 1:00:16 10.6 km (5:41 / km) +190m 5:13 / km
ahr:142 max:195 shoes: NB Hierro
Frittered away the entire day so this was quite late and missed the sunshine. Enjoyed it though, nice and quiet out there.
Saturday Apr 6 #
Running (Warm Up) 12:17 2.23 km (5:30 / km) +30m 5:09 / km
ahr:164 max:170 shoes: Mizuno Wave Rider 25 - Black
Running hills 22:08 3.41 km (6:29 / km)
ahr:165 max:174 shoes: Mizuno Wave Rider 25 - Black
10x 30sec
5x 10sec
Not feeling great.
Running (Warm Down) 10:08 1.78 km (5:41 / km) +38m 5:09 / km
ahr:172 max:178 shoes: Mizuno Wave Rider 25 - Black
Friday Apr 5 #
Strength & Conditioning 50:00 [1]
Cycling (Spinning) 45:01
ahr:117 max:142
Thursday Apr 4 #
Running 57:40 10.1 km (5:42 / km) +132m 5:22 / km
ahr:126 max:133
Poor route choice...mud was as bad as the JK in places.
Wednesday Apr 3 #
Cycling (Commute) 40:00 [0]
Running 30:44 5.43 km (5:39 / km) +79m 5:17 / km
ahr:123 max:150 shoes: NB Hierro
Very tired legs and head
Tuesday Apr 2 #
Cycling (Commute) 40:00 [0]
(rest day)
Monday Apr 1 #
Running (Warm Up) 11:54 2.0 km (5:56 / km) +25m 5:35 / km
ahr:144 max:153 shoes: VJ Bolds - Orange
Orienteering race 26:58 4.83 km (5:35 / km) +100m 5:04 / km
ahr:163 max:179 shoes: VJ Bolds - Orange
1st
2nd leg with Chloe and Cat
Chloe came back on 1st leg about 10secs behind the 2 EUOC teams so I put in a burst down the hill to the start triangle to get onto the back of them. Completely missed seeing the small path that I had been planning to turn onto on the way to #1 and hit the main track. Should've stopped properly here to figure out what was going on, but I ploughed on ahead trying to match up the veg boundary and what I thought was my re-entrant. Hit a ditch and managed to figure out I was way too far to the right, so quickly turned and headed towards #1, luckily not losing too much time. Managed to get out of the forkings at 1 & 2 ahead with Laura Goy and ahead of EUOC. Dropped Laura on the running leg to 5 and then was solo to the finish, trying to put in as much time to EUOC as possible so that Cat had a head-start on Fiona for the final leg.
Cat went out with 30secs gap which she managed to hold for us to take the win. Our second team of Immy, Laura and Miia came in 3rd so we got a EUOC sandwich!!