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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: lyds101

In the 7 days ending Dec 3:

activity # timemileskm+m
  Run7 5:30:22 39.2(8:26) 63.09(5:14) 583
  Gym3 2:25:00
  Swim1 20:00
  Total11 8:15:22 39.2 63.09 583
averages - sleep:9

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MoTuWeThFrSaSu

Sunday Dec 3 #

Note
slept:10.0

lol
4 PM

Run 36:42 [3] 7.05 km (5:12 / km) +75m 4:57 / km
ahr:168 max:184

My heed was hurting; I wanted some fresh air! Fairly chilled & enjoyed it - no run tomorrow.

Saturday Dec 2 #

10 AM

Run warm up/down 22:28 [2] 4.24 km (5:18 / km) +32m 5:06 / km
ahr:167 max:181

This was grim.

Felt so grim. Didn't even want to start the session as I was jogging round and down the Holyrood Hill.

Annnnyyywayyyy wee wobble overcomed - I lined up to start. Here we here we...

Run tempo 35:04 [4] 6.92 km (5:04 / km) +30m 4:58 / km
ahr:167 max:181 slept:8.0

Session: 15" (rest 3"), 10" (rest 2"), 5" (rest 1"), 5" (rest 1")

After being fairly unsure as for how I was actually feeling regarding this session, I took the first rep of 15 minutes with caution. Careful not to get too excited, go off too fast and die a spectacular death. The loop round the fields at Holyrood is fairly hilly - some cruel inclines round the far end, however, exactly the sort of terrain I need to be training on.

Max Milarvie was there giving some cheers - greatly appreciated.

Second rep of 10 minutes was almost tougher as I knew there was still a fair way to go, but also needed to up the pace a wee bit. Hmm - the hills hurt this time.

Now for the 2 x 5 minutes - again, wasn't sure how I would feel and whether the one minute recovery would really be enough between the two for me to catch my breath and be ready to go again. Turns out it was in fact okay... better than okay and I managed to find another gear that I definitely hadn't entered into for a very very long time in the last 5 mins. I felt that I could move a bit easier and faster.

It was a shame not to be up there with the other gals, however, I am sure it will come with time. It's getting better already and I have definitely noticed or am beginning to notice a difference in how I am approaching my running at the moment. Being more relaxed and not worried about it is wonderful.

Very happy :)

Run warm up/down 21:34 [2] 3.92 km (5:30 / km) +71m 5:03 / km
ahr:158 max:175

Did 3 x 30 second strides and felt that I was moving quite well.

Bombed it back across town with Alex, AJ and Paulino. And by bombed it back I mean ran til the hill got too steep then walked - the usual.

Then finished at the treehouse for a coffee to warm up!


Friday Dec 1 #

Gym (CORE) 25:00 [1]

Core and stretching followed by sauna: peng ting indeed.
9 AM

Run 23:51 [3] 4.52 km (5:17 / km) +43m 5:02 / km
ahr:168 max:181

on the look out for bams as I bombed it round Glasgow Green this morning.

Frosty one but felt surprisingly decent after having danced the night away at the o2 academy with my maw.

Feeling alright.

Thursday Nov 30 #

11 AM

Run tempo 25:08 [4] 5.35 km (4:42 / km) +24m 4:36 / km
ahr:165 max:178

Me and my maw are hitting Glasgae tonight so went for a tempo this morn. Bumped into Gregor :)

Did 2 x 10" with 3" recovery then 1 x 5"

Felt okay! Was pushing quite hard - also cold. very cold. shame not to be going down to mbank for the last time tonight!

Run warm up/down 15:59 [2] 2.92 km (5:28 / km) +24m 5:15 / km
ahr:168

warm up

Run warm up/down 14:58 [2] 2.61 km (5:44 / km) +22m 5:30 / km
ahr:161

cool down via scotmid - surprised not to see Sasha haha

Wednesday Nov 29 #

11 AM

Run 36:43 [4] 6.82 km (5:23 / km) +54m 5:11 / km
ahr:164 max:179

After so so so much sleep, I decided to get my recovery run done before brekkie. - yeah standard at 11am right.

Felt a bit grim at the start but probs could have continued a wee bit longer had I not had Alex cooking me eggs and bacon. What a gem.

<3
6 PM

Swim 20:00 [2]

Hello from the authentic home of attackpoint. 147 Dalkeith Road.

Did 26 lengths tonight nice and easy, some jumps in the pool & hit the sauna. Very very nice indeed.

Tuesday Nov 28 #

12 PM

Gym 1:00:00 [3]

Standard S and C with the added addition of some ladders! Got some speed down haha. Fun.
5 PM

Run intervals 45:11 [4] 9.12 km (4:57 / km) +76m 4:45 / km
ahr:156 max:173

went to the haries session at 430. wanted a change of scenery. Despite it being round the meadows haha.

Did 2 x 2km with 2 mins, then 2 x 1km with two mins too.

Felt okay - not amazing but also better than before. Was good to be moving relatively quick.
Happy.

Monday Nov 27 #

Note

Managed to end up cycling in total about 40 mins today. worthy of note - just for if I'm feeling a bit deed tomorrow.

Tomorrow morning I am going to swim, then at 430 do the haries intervals session,
12 PM

Run (chilled one) 52:44 [3] 9.62 km (5:29 / km) +132m 5:08 / km
ahr:159 max:174

Nice and easy after my exam this morning :) decided to go to the other side of town today to switch things up a little.First half was alright then second half a bit of an uphill struggle!

5 PM

Gym (chill, gym, sauna) 1:00:00 [3]

hit the gym with Steph - good chat. decent weights session and then hit the sauna. monday night well spent.

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