Friday Apr 25 |
 | Warm up & strides 14:24 [2] | |
| ahr:155 max:163 shoes: Integrators |
| Run from the bus to Grimsta. |
| Orienteering 42:39 [3]**** | |
| ahr:164 max:176 spiked:10/12c shoes: Integrators |
| Went to do a course at Grimsta but felt physically a bit off, still a bit full from brekkie and legs a bit stiff. Was navigating well though and enjoying being out in the forest. |
| Stretching 10:00 [0] | |
| |
| Whilsts waiting for the bus, am a bit stiff it seems. |
Thursday Apr 24 |
| Orienteering 51:18 [4]**** 6.3 km (8:09 / km) | |
| ahr:175 max:187 spiked:9/15c shoes: Integrators |
| Jarfalla OK 10-mila training. Totally gorgeous sunny evening, not many people there, in fact no girls, but had a lot of fun anyway. The men all hared off from the start and I spent most of the course picking them off as they made all kind of stupid mistakes. Was generally going really well, lost a minute in one vague area but the other 5 failures to spike were all less than 10 seconds. Legs a bit tight but running felt a decent pace, can't wait to get out there on Saturday! |
Wednesday Apr 23 |
| Note | |
| (rest day) |
| Really really sleepy in the morning and had to spend nearly 12 hours travelling to Sweden from 2pm, so just rested. |
Tuesday Apr 22 |
| Note | |
| |
| Today's tempo run:
http://www.gmap-pedometer.com/?r=1824737 |
| Cycling 37:20 [2] | |
| |
| Into work and back - it's actually warm today! Mmm... |
| Warm up & strides 8:17 [3] | |
| ahr:151 max:158 shoes: Saucony Cohesion |
| Warm up mile before tempo run. |
| Tempo run 20:30 [4] 3.0 mi (6:50 / mi) | |
| ahr:170 max:185 shoes: Saucony Cohesion |
| Man, I am rubbish at running at a set pace. Was supposed to be doing three miles at 7:55 per mile. Actually managed 6.50, 7.06. 7.19. I guess I was getting a feel for it as it went along. Legs a bit stiff but not so bad. |
| |
| C • you're just so fit that you... 4 |
| Recovery 11:00 [3] | |
| ahr:151 max:158 shoes: Saucony Cohesion |
| Jog back to Rob's place to pick up stupid heavy bag. |
Monday Apr 21 |
| Note | |
| (rest day) |
| Rest day, whoo! Treated myself to a lie in and then unfortunately stayed at work until past 9pm. Oops. I blame Rob. But I now have a shiny 10km training programme for the next six weeks, before the marathon training programme begins in June. I'm going to Cold Spring Harbour, training for a marathon in September (probably Geneva), and I'm going to get me some discipline. Yee ha. Or something. |
Sunday Apr 20 |
| Warm up & strides 10:00 [2] | |
| |
| Some half hearted jogging and full hearted gossip with Mhairi and co. |
| Orienteering race 42:27 [5]***** 5.4 km (7:52 / km) | |
| ahr:181 max:192 spiked:11/14c shoes: Integrators |
| Much better race today. Was a bit hesistant when I seemed to be the only person on my gaffle and was crossing everyone else perpendicularly early on (everyone else on mine had messed up it seems, whereas I spiked the first 2 and got the third, though was hesistantly ticking off everything into it), but after that got into the running a bit more. Biggest error was in the green, dropped into an adjacent depression and messed about a bit, which gave the leading pack time to get past. Good route choice on the long leg (path route) and legs feeling a bit more powerful. Then Jess was a total legend and pulled us into second, before Hollie put us nicely into third after doing a similar thing to be in the green. Dead chuffed, even better when Dad's team got the bronze too! Awesome. Was a big fan of the exciting men's finish, I should do first leg more often. |
Saturday Apr 19 |
| |
| Event: British Long Champs
|
| Warm up & strides 16:49 [3] | |
| ahr:160 max:193 shoes: Integrators |
| Pre British warm up. |
| Orienteering 1:16:42 [4]***** 9.5 km (8:04 / km) +225m 7:13 / km | |
| ahr:183 max:194 spiked:16/25c shoes: Integrators |
| Out on the course I felt like I'd done better than I did today. My orienteering was in most parts confident (or so I thought), one patch of mistakes when I got tired and running felt better than before. But on reflecting I wasn't pushing myself, I wasn't hesistating in the circle but I was pushing the hesitation earlier on in the leg - so I was mostly spiking controls but not going smoothly on the leg. And I just wasn't running hard enough. I can blame it on being totally alone again (I have no luck with start lists!), but I should still be able to get a more respectable time without outside influence. I need more discipline. And with it will come more confidence. So probably 5-6 mins of mistakes, but much more lost on lack of fight. I enjoyed it out there, but didn't enjoy seeing my result. I can be a lot better than that. But my heart isn't in it at the moment. |
| Recovery 10:00 [2] | |
| |
| Short run with Karen planning her hen do (whoo!) and post big discussion with Kitch about major change of plans for the next six months. All exciting stuff! |