Training Log Archive: helehanIn the 7 days ending Sep 9, 2013:
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Monday Sep 9, 2013 #
circuits 15:00 [3]
Coaching two SHS girls for hurdles at Chelt, and a bit of shot with the group - didn't have a lot of time to get anything done after that, but going easy on my poor feet anyway - just finished with some pull ups, core, single leg squats and a short circuit.
Sunday Sep 8, 2013 #
11 AM
orienteering race 56:10 [4] *** 8.6 km (6:32 / km) +140m 6:02 / km
spiked:30/33c slept:7.0
BOK Blast - City of Bristol Race. Straight Line = 5.7km.
Ran with Strava: http://www.strava.com/activities/80926420
Fluffed 3, 21 and route choice to 11, otherwise clean but hesitant in a couple of places. Pretty pleased overall. Legs shot before I started so pretty happy with the result!
Blisters are not in a good way after that - pretty painful going downhill despite compeed on both feet and wearing different trainers to yday. I can't win!
Ran with Strava: http://www.strava.com/activities/80926420
Fluffed 3, 21 and route choice to 11, otherwise clean but hesitant in a couple of places. Pretty pleased overall. Legs shot before I started so pretty happy with the result!
Blisters are not in a good way after that - pretty painful going downhill despite compeed on both feet and wearing different trainers to yday. I can't win!
Saturday Sep 7, 2013 #
11 AM
orienteering 21:25 [5] *** 3.6 km (5:57 / km) +40m 5:38 / km
spiked:15/18c shoes: Saucony Triumph 9
BOK Blast Day 1 & SW Sprint Champs - UWE
Prologue - good start but breathing wasn't comfortable despite what I thought was a reasonable warmup.
Fluffed 14 in particular - leg was later voided although it didn't affect my mistakes, and a couple of other errors on 4 and 18. For the first half my flow was good, planning ahead etc, but it slipped a bit on the second half.
Prologue - good start but breathing wasn't comfortable despite what I thought was a reasonable warmup.
Fluffed 14 in particular - leg was later voided although it didn't affect my mistakes, and a couple of other errors on 4 and 18. For the first half my flow was good, planning ahead etc, but it slipped a bit on the second half.
3 PM
orienteering race 21:58 [5] *** 3.8 km (5:47 / km) +40m 5:30 / km
spiked:16/18c shoes: Saucony Triumph 9
BOK Blast Sprint Final - Straight line route 2.6km.
Flow much better and generally fewer hesitations and errors. Bit stiff and tired for the morning but much happier with this afternoon's race! Wobble on 12 and sub optimal route choice on 7 but generally happy! Bar the excruciating blisters on both insteps...
Flow much better and generally fewer hesitations and errors. Bit stiff and tired for the morning but much happier with this afternoon's race! Wobble on 12 and sub optimal route choice on 7 but generally happy! Bar the excruciating blisters on both insteps...
Wednesday Sep 4, 2013 #
7 PM
swimming (sea) 20:00 [3] 0.5 km (40:00 / km)
Sea swim at Newborough, warm but a bit choppy. Still can't seem to get over the gasp/panic response... tried to practice running in, swimming and running out to the beach to get used to transitions...
running 10:00 [3]
10 mins worth of running around the beach - did some 50m shuttles in bare feet on sand, and a few other fast strides.