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Training Log Archive: Jo Shepherd

In the 7 days ending Jan 24, 2011:

activity # timemileskm+m
  Running7 5:05:00
  Strength and Conditioning3 3:20:00
  Orienteering2 3:09:37
  Total7 11:34:37

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Monday Jan 24, 2011 #

Strength and Conditioning 1:10:00 [3]

S&C
Feel like Im going down with the cold James has, was up quite a few times in the night with a dry sore throat. Will probably ease back on the training this week so Im better before Alicante.

Running 10:00 [3]

Run to the gym with Kirstin.

Sunday Jan 23, 2011 #

Orienteering race 1:10:04 [4]

Arthur's Seat.
Was still helping to set up the start 15minutes before my start time...!
First 3 controls were ok.
4 had an awful route choice that made me climb 40m on an unmarked path that ended with a 20m strip of impenetrable gorse between me and the path above me, had to turn round back to the bottom of the hill and find the proper path which was well to the south. Was a bit demoralised after that.
Was a bit scrappy on 5, 6-13 were ok, 14 I found more dead-end gorse trying to get down the hill, got caught by Kirstin, took a better route to 15 which gave me a wee lead but was tired in the urban section at the end where she re-caught and overtook me.

Running warm up/down 25:00 [3]

Didnt really have much time for a warm-up, although was kind of running back and forth carrying tapes and canes and banners and whatnot. Warm-down jog back to Pollock for breakfast/lunch, and a short sleep.

Orienteering 1:00:00 [3]

Control collecting - ended up doing 3 loops to collect 16 controls total since some of the collectors never turned up. Although most were on white, yellow and orange so not too much thinking involved thankfully!

Running warm up/down 30:00 [3]

Jog to/from Pollock to the event for control collecting. Feeling pretty knackered, but it was a good weekend :)

Saturday Jan 22, 2011 #

Orienteering 59:33 [4]

EUOC City Race
had been on control watching duty for 3hours, so was pretty brain-dead. Actually I had a really clean run, with perhaps only a bit of time to be saved on controls 1(should have checked control descriptions) and 4 (just spotted a better route choice than mine (I went down and then up the steps to the control, I think it might have been faster attacking the control from above - thoughts anyone? I was 2.28 to that control by my route)
Felt like I was going at a good pace too. But then when I downloaded I found I'd managed to completely miss out two controls - 10 and 23, which I am so amazed at! So annoying, and I can't think how managed it! 11 was more on the straight line that 10 (they were both close together) by my route choice, but still! Must have just been in oxygen debt, and the brain wasnt quite functioning right. And 22 was the moved control, I got pretty confused as it was when I punched it, and I just seemed to register that was 23 and went back and carried on to 24, so annoying.
On the whole I was happy with my running and navigation - pretty miffed about the mps, but at least it didnt happen in a big race and I'll know to be careful it doesnt happen again in future.

Running warm up/down 15:00 [3]

Warm up

Running warm up/down 20:00 [3]

Warm-down, jog back to Pollock

Friday Jan 21, 2011 #

Strength and Conditioning 1:10:00 [3]

Running warm up/down 20:00 [3]

Wednesday Jan 19, 2011 #

7 AM

Strength and Conditioning (Pilates) 1:00:00 [3]

Pilates, a lot of band work this week

Running 10:00 [3]

Running heart rate treadmill tests.

Running warm up/down 20:00 [3]

Jog to and from CSE
3 PM

Running long 1:40:00 [3]

Long run in the Pentlands with Kirstin and Bex. Lovely sunset and good weather, if a bit chilly :)

Tuesday Jan 18, 2011 #

Running intervals 35:00 [4]

Intervals
2.2km - 9.00.23
2.2km - 9.03.68
1km - 4.08.12
1km - 4.08.56
1km - 4.12.76
A bit slower than last week but we decided that before we started since some folk were still tired from the weekend. Found the pace quite comfortable on the whole.

Running warm up/down 20:00 [3]

Jog to and from intervals

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