Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Zan

In the 30 days ending Nov 30, 2010:

activity

time

miles

Running

12:05:00

Spinning

9:00:00

Core

6:00:00

Circuits

3:10:00

Orienteering

2:40:00

2.24

3.6

Cycling

1:10:00

Drills

40:00

Frog Machine

30:00

Track session

12:00

Total

35:27:00

2.24

3.6

2:10

0:00

» now

Sunday Nov 28, 2010 #

Running (goodwin and back) 10:00 [2]

Spinning 45:00 [5]
(injured)

Core 20:00 [3]

exactly the same as yesterday.

Saturday Nov 27, 2010 #

Running (goodwin and back) 10:00 [2]
(injured)

Spinning 45:00 [5]

really good session today, 45 mins went by so quick. would rather be running in the snow though :(

Core 20:00 [3]

at the gym, with sarah doing her stretches too. nice to chat while doing these exercises!

Friday Nov 26, 2010 #

Running 20:00 [2]
(injured)

Spinning (lunchtime session) 45:00 [4]

Core 30:00 [3]

at the gym to use big mirrors - checking i'm doing lunges etc straight

Thursday Nov 25, 2010 #

Spinning 1:00:00 [4]
(injured)

i was freezing when i arrived, and sat under the fan - so i started the session wearing my jacket and a helly and a t shirt - which the instructor did not seem to like, so i kept them on.

Running (goodwin and back) 10:00 [2]

Core 20:00 [3]

Wednesday Nov 24, 2010 #

Running (hallam and back) 25:00 [2]
(injured)

Circuits (syo) 30:00 [3]

Tuesday Nov 23, 2010 #

Running 15:00 [2]
(injured)

hip feeling odd, not great

Spinning 1:00:00 [5]

dreaded it, as usual - but glad i'd done it when it was over, as usual.

Core 15:00 [3]

made more fun by watching grand designs

Monday Nov 22, 2010 #

Circuits (just made it) 40:00 [3]
(injured)

Spinning (after circuits) 1:00:00 [3]

Sunday Nov 21, 2010 #

Running 50:00 [3]
(injured)

testing out running round eccy woods while people played football. hip ok but i was running carefully slow

Note

won the beer race with SHUOC girls!!!!

Saturday Nov 20, 2010 #

Orienteering 50:00 [1]
(injured)

spook relays - being there was fun but i did not really enjoy orienteering.

Friday Nov 19, 2010 #

Spinning 45:00 [4]
(injured)

Frog Machine 15:00 [3]

trying to 'engage' my core and glutes. harder than it sounds. and rather dull.

Running 10:00 [1]

to and from goodwin via crookes valley park. all misty. cannot wait til i can go for a decent run again.

Core 25:00 [3]

Note

saw kim - hip is now in the right place again, and able to rotate. as long as it remains there this time i can ease back into running.

Thursday Nov 18, 2010 #

Spinning 1:00:00 [3]
(injured)

Running 10:00 [2]

Core 5:00 [2]

Wednesday Nov 17, 2010 #

Running 35:00 [2]
(injured)

went for a run to test out hamstring again...not good, but no worse, but not getting better

C • Yoga? 3

Core 35:00 [3]

finished the run at the gym where i did lots of core exercises etc. before i spun

Spinning 1:00:00 [4]

sat on bike next to the fan, but also right by the speaker, it was very very loud

Tuesday Nov 16, 2010 #

Running 20:00 [2]

morning run. just as icy as yesterday but i was rather more careful. such lovely morning

Running 25:00 [2]
(injured)

run after uni, ending at goodwin to spin - left hamstring still not good

Spinning 1:00:00 [5]

no chance of track with hamstring pulling as it is, so spinned instead. seemed to last forever.

Core 20:00 [2]

Monday Nov 15, 2010 #

Running 24:00 [2]
(injured)

morning run. slipped backwards on the ice landing straight down onto left hip, ow.

Circuits 40:00 [3]

venice race, WB course. set off like headless chicken and as usual totally messed up first control (came 106th for that split,..) however after that i was ok and ended up coming 4th overall, out of 107 orienteers!! and only 12 seconds from coming 2nd, despite some major mistakes!

hamstring hurt so ran steadily but i still had a few major errors. but that is my main problem - when i do it right i get good splits, but when i go wrong i go very very wrong and lose minutes.

and upon examination of results it appears i managed to get the fastest splits on 11 out of the 21 controls...how on earth that happened I dont know, but pretty surprising that i beat 106 people 11 times during one orienteering race, as i am definately no orienteer

C • nice one Zanthe! 2

Running 20:00 [3]

Saturday Nov 13, 2010 #

Orienteering 33:00 [3] 2.0 km (16:30 / km)

san marino sprint race. again i made an enormous error - i was on top of a cliff, and the next control was just round the corner (also at the top of cliff), but having misread the map i ran all the way down the cliff, round the bottom and then up about 100 steps to the top of the cliff again to realise i was about 30 metres from where i started. ooooops

Core 15:00 [3]

Running (venice) 20:00 [2]

went for a run with neil when we arrived. so busy!

Friday Nov 12, 2010 #

Orienteering 22:00 [2] 1.6 km (13:45 / km)

orienteering "race" in san marino where i went all the way up a very steep hill only to find the control had actually been at the bottom, adding about 10 minutes on to my time. i dont know for sure but i reckon i must have come last (on the beginners course!). orienteering through vicious spiky undergrowth is really not my thing.

Running 30:00 [2]

run before the race then with neil around and about

Core 20:00 [3]

Thursday Nov 11, 2010 #

Running 1:01:00 [3]

muddy rivelin. hips both still a bit uncomfortable and L hamstring pulling but not too bad

Core 15:00 [3]

Wednesday Nov 10, 2010 #

Running 30:00 [3]
(injured)

fullwood road, hip ok when running in a straight line again. hamstring pulling

Frog Machine 15:00 [4]

at the gym - awfully dull

Core 30:00 [3]

Tuesday Nov 9, 2010 #

Running (wu/d + strides etc) 20:00 [2]

Track session 12:00 [3]

6 x 2 mins. hip rather uncomfortable when running the bends so changed to outside lane but not much better.

C • not very colour coordinated... 2

Monday Nov 8, 2010 #

Running 30:00 [3]

home to eis in the disgusting weather without enough layers

Drills (eis) 40:00 [3]

Sunday Nov 7, 2010 #

Running 1:20:00 [2]

from hathersage including along stanage with jenny and louise, a lovely day for running!

Core 15:00 [2]

Saturday Nov 6, 2010 #

Running 1:30:00 [2]

did my own run during the dark peak club champs along pennine way from near glossop

Core 20:00 [2]

Friday Nov 5, 2010 #

Running 20:00 [2]

a run without any pain - so exciting!

Cycling (spinning - goodwin) 45:00 [4]
(injured)

Core 30:00 [3]

Thursday Nov 4, 2010 #

Running 25:00 [2]
(injured)

down to kim's to put hip bone back in the right place (and taped), back to goodwin.

C • right pair 5

Cycling (goodwin) 25:00 [3]

Core 25:00 [3]

Wednesday Nov 3, 2010 #

Running 15:00 [1]
(injured)

down to circuits and back

Circuits (syo) 40:00 [3]

Tuesday Nov 2, 2010 #

Note
(injured)

rotated pelvis. tight back and hamstrings.

Running 20:00 [1]

went to track but was running very lopsided, taking uneven strides and hip was very uncomfortable so jogged on the grass in the bucketing rain.
hip bone moved forward again.

Monday Nov 1, 2010 #

Circuits 40:00 [3]

Note
(injured)

physio: rotated pelvis. pulling on hamstrings. very tight glutes

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