Training Log Archive: fluceluce

run to/from the park then 1.5, 2, 2.5, 3, 2.5, 2, 1.5mins intervals with 30secs rest in between each in the marsh that is endcliffe park! legs a bit tired after y/day so not uber fast!

Run up to and back from Eccy woods for some night-O

Remembered just how rubbish i am at this compared to day-O. Once i slowed down and got used to the map wasnt too bad tho!
Me and Zanthe jogged round a couple of loops just making sure we didnt go too wrong and introducing Zanthe to night-O......for a second ever orienteering attempt i think it went quite well :-)

Going to miss tiggor tor again! too much illness like thing :-( slept 30hrs in about 36....yey revision catch up time!

Hills! 10 reps up the hill, cold appears to only appear when i try and exercise now! convenient....

Kinder trial, really nice wind and rain! had a bit of a faff at my first control as apparently i was blind and couldnt see the control under the rock when i first looked there! rest wasnt too bad....
4th lady for the 2nd time, one day it will become third! one day....

warm up/drills/warm down

4X3X400m on the track, did the first set hard but soon discovered my legs were not happy with the amount of running/spinning i have been making them do. Next couple of sets were at a far slower pace and picked it up again a bit for the last one!
think (well actually i know and am choosing to ignore the fact) i am developing a cold, grrrrr!

more social swimming with the family

Not done this for a while! requires a bit more energy than i remember.....also dont think i'd dare go down the hills i used to on them nemore....

Tried out some virtual spinning with a road on a big screen to follow!
Pushed it quite hard, well as hard as my legs would let me pedal! Satisfying at the end!

Sociable run around sherwood forest with my cousin, took it fairly gently as legs were feeling the last week or so, we found a part of the forest we hadn't ever mountain biked around, considering the distance we've covered in sherwood this is quite amazing!
Thought we'd lost all the fire tracks but they turned up again eventually!

fun style swimming with family, not actual proper training at all but all good exercise!

Had a Long O planned on Rannerbergen but given wetness and coldness only did about 5km. Finally got some good control flow and was having a good run apart from freezing a bit. Happy that i could get a good run near the end of the week! Very glad to get warm again!

Did a steady loop around Skatas, after sprint O legs werent functioning enough to get into much of a flow.
Found the really vague marshy part of the map, bit of a challenge but managed it ok.

Warm up, drills and warm down for intervals

5mins running 2mins rest, ran fairly hard for the first 3, pushed the fourth then went back to a similar pace to the first 3 for the 5th.

Ran to/from start then:
Sprint O on Slottsskoggen, running oposite direction around 3 loops.Went crazy almost running off the 1:5000 map on the first 2.5km loop oops, probably was 5 mins or so slower than Dave so he was a bit cold by the time i returned.
Decided to do the second 2.8km loop as a chase once Dave had warmed up for 5 minutes. Sprinted hard in this one and was now used to the map so didnt go crazy at all!
Did it in around 20mins.
For the 3rd 2.8km loop we went back to opposite directions, legs were suffering a bit from pegging it up hills but still did about 22mins.
Tough training for legs!

Set off on long O in the deep snow (yey) with club training, did the first 3 controls as a group (5 including me and Dave - aparently its risky to run in the snow). After 3 i decided to cut off as i wasnt able to navigate well at the speed they were running and wanted to do some snow navigation!
Discovered little knolls all look the same in the snow and I couldnt decide if i was where i wanted to cut off up to the next control or not...
had a bit of a faff then headed on an uber long way round on the paths (which didnt work out much shorter than the long o) to find the control. did the final bit of the course in better style, not getting confused by knolls and navigating! By the time i'd finished faffing and done some actual oreinteering Dave and co had finished just before me having completed the whole course

Ran from club hut at top of Skatas, past lake, across the bottom of Getryggen to Ojersjo and back

Did some long leg training on Ojersjo, 6.25km planned, cut slightly short due to lack of feeling in hands/feet.
Managed some decent navigation at speed which was good considering the distraction of blood returning to fingers pain.
Not had that numb hands for aggggeeees!

Warm up/down to Getryggen and back with Dave and em.

Did a trains exercise with Dave and Em, was caught on the first couple, but caught them up on the third....then realised why...bit of a vague spot!
tried out 3 different route choices to the next control, running round the paths seemed to be the best at this point!

Ran to/from Getryggen with Dave and Em

Did train like excercise on Getryggen. Was caught by Em and Dave on the first couple of loops. Caught them on the third....then realised why....lots of vagueness!
Tried out 'which route choice is quickest' on the next control, paths seemed to be the way forward for this one!

Ran around a track route in Skatas taking in the pretty view of the lake while running on the undulating path which was killing legs!

Arrived in Gothenburg!
Did a line course on skatas with Danger, first person put out three flags on the line, 2nd followed line at collected then we switched.
I placed a flag on some english sized boulders that were not even mapped but other than that was fairly accurate.

Death by new year alcohol - did not run fast, uphill was mean, didnt feel at all bad until running attempt, ah well