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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Carys

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  Cycling4 2:55:00 36.61(4:47) 58.92(2:58)
  Running4 2:34:00 15.71(9:48) 25.29(6:05)
  Orienteering2 2:32:43 7.83(19:30) 12.6(12:07) 360
  Core Exercises1 20:00
  Total10 8:21:43 60.15 96.81 360
  [1-5]9 8:01:43

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Monday Jan 24, 2011 #

7 AM

Cycling (ITW) 43:00 [3] 14.46 km (2:58 / km)
shoes: Giant Avail 2

Almost got squished by a transit van.
6 PM

Cycling (HFW) 47:00 [3] 15.0 km (3:08 / km)
shoes: Giant Avail 2

No granny gears today.

Sunday Jan 23, 2011 #

1 PM

Orienteering race (Holyrood Park) 1:18:40 [4] 6.6 km (11:55 / km) +360m 9:22 / km
shoes: Adidas Swoops

Proper decent orienteering with route choice. I deliberately went around to #4 rather than up and over as I knew that I would run the whole way on the flat. After doing this though I think I lost my head and followed someone to #5, but stopped just before it and couldn't work out where I was so spent a good 7 mins looking for it. It was my only mistake but costly. I took a while to make a decision on how to get to #15, I think I took a decent route but ran it way too slowly. I don't like wearing my Swoops on stones as I skid a lot, so I was being ultra cautious. I ran the street section ridiculously slowly, I found the switch quite tricky. It was very enjoyable though.

Running warm up/down 35:00 [3] 6.5 km (5:23 / km)
shoes: Adidas Swoops

Saturday Jan 22, 2011 #

1 PM

Running warm up/down 17:00 [2] 2.0 km (8:30 / km)
shoes: Adidas Swoops

2 PM

Orienteering race (Edinburgh City Race) 1:14:03 [4] 6.0 km (12:21 / km)
shoes: Adidas Swoops

Garmin said I ran about 12k. Took one really bad route as I didn't fancy running up Calton Hill and was slow for the rest as it was quite intricate. I think my legs will suffer on the hills tomorrow. Gorgeous views from the top of the hill. I just wished I could have stopped to appreciate them!

Friday Jan 21, 2011 #

9 AM

Core Exercises 20:00 [0]

Thursday Jan 20, 2011 #

12 PM

Running tempo 42:00 [4] 5.15 mi (8:09 / mi)
shoes: Asics GT 2150

10 w/u, 10 fast, 2 rec, 10 fast, 10 w/d. My thighs were cold in shorts, but didn't feel too bad overall and I paced it well.

Wednesday Jan 19, 2011 #

7 AM

Cycling (ITW) 40:00 [3] 14.46 km (2:46 / km)
shoes: Giant Avail 2

Oh wow, my legs loved that. It's my first bike ride in 2011 and I loved it. Not getting the train is heaven and puts me in a far better mood. I must find a way of fitting more cycling in around the running. ITB miles better too after foam rollering yesterday, and ankle feels good - yeah!!!
7 PM

Cycling (HFW) 45:00 [3] 15.0 km (3:00 / km)
shoes: Giant Avail 2

Died going up Gipsy Hill. Granny gears were deployed.

Tuesday Jan 18, 2011 #

Note

I think the sick feeling on Sunday might have been me experimenting with Sheralee's powder isotonic stuff and overdoing it. I always struggle to drink anything apart from water, but know I will need to take on something similar when I do the marathon. I'll halve the amount I use next time and see how I go.
7 PM

Running (DR Track ) 12:00 [3] 2.1 km (5:43 / km)
shoes: Saucony Progrid II

Back to the torture sessions.

Running intervals (DR Track ) 48:00 [4] 6.4 km (7:30 / km)
max:175 shoes: Saucony Progrid II

4 laps at marathon pace - I was too fast
8* 400 varied. My median was 1.40 (slow)
4 laps at marathon pace - again too fast.

I felt ok but need to sort ITB out. Should have gone harder on the 400s and slower on the rest. Was steady as I thought it would be more painful than it was.

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