Thursday Feb 7 |
 | Note | |
| (rest day) |
| Hmm, think circuits was bad for me so am resting for a couple of days. |
Wednesday Feb 6 |
| Cycling 29:31 [3] | |
| ahr:123 max:158 |
| Cycling to work and back. |
| Circuits 1:02:20 [3] | |
| ahr:117 max:163 |
| Lots of hopping and over lunging and a bit of abs work. |
Tuesday Feb 5 |
| Cycling 17:56 [2] | |
| ahr:116 max:144 shoes: Blue Saucony Grid |
| Cycling in. |
| Cycling 24:22 [2] | |
| ahr:117 max:163 shoes: Blue Saucony Grid |
| Cycle home. |
| Warm up & strides 24:02 [3] | |
| ahr:123 max:159 shoes: Blue Saucony Grid |
| Warm up and strides before intervals. |
| Intervals 17:35 [4] | |
| ahr:175 max:189 shoes: Blue Saucony Grid |
| Did two intervals with Hollie but she was going a bit fast for my resting and so ran with Jess and pushed her a bit. Nice flowing style and not pushing too hard. Felt fine. Times between 2.02 and 2.17. |
| Recovery 29:14 [3] | |
| ahr:147 max:167 shoes: Blue Saucony Grid |
| Rest between intervals and warm down run. |
Monday Feb 4 |
| Orienteering 1:01:54 [4]***** 5.3 km (11:41 / km) | |
| ahr:170 max:186 spiked:13/17c shoes: Integrators |
| "Race" at Getryggen. Funny how when you put it all together at speed it still doesn't quite add up. Missed number 2 through lack of confidence and then bumbled a couple of others. Some really excellent smooth sections in really good control. Then we hit some apparently crossable marshes and crags which weren't actually at all crossable and had a little adventure in which Hollie dropped her map down a crag and ended up hanging on to a branch with both hands. Exciting stuff. Good fun! |
| Recovery 8:05 [2] | |
| ahr:147 max:161 shoes: Integrators |
| Run back from the race at Getryggen. |
Sunday Feb 3 |
| Orienteering 25:33 [2]*** | |
| ahr:149 max:181 shoes: Integrators |
| Hanging controls for the girls on the map across the road from the sprint race. Was being a bit rubbish and faffing around lots in the circle, but wanted to get it right for them. |
| Orienteering 1:10:29 [3]*** | |
| ahr:151 max:179 shoes: Integrators |
| Shadowing the girls on a map memory. Gave them some really tough long legs and they were fantastic. They were running really strongly too, really good exercise to watch. |
Saturday Feb 2 |
| Warm up & strides 8:00 [2] | |
| ahr:148 max:169 shoes: Integrators |
| Jog out to to start of the pick from our huts to Skatas. |
| Orienteering 1:02:43 [3]**** | |
| ahr:161 max:183 spiked:17/22c shoes: Integrators |
| Control pick on Skatas with two line sections where there were longer legs. Took it steady physically and felt a little sluggish but fine. Not a great spike rate, errors came in the moments I lost concentration. The controls I spiked were really fluid and good. Remembering the visual maps, working well. |
| Orienteering 1:15:27 [3]**** | |
| ahr:163 max:195 spiked:7/7c shoes: Integrators |
| Route choice course with Jo and Hollie on Ojersjo. I was bottom of the pile for choices so got the furthest or mingiest leg on each go, which was great as I'm rubbish at putting my head down and doing legs like that. Fun to do it head to head so that I had the impetus to keep going. Both girls were running extremely well, it was really impressive. |