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Training Log Archive: Pooleta

In the 28 days ending Feb 28, 2010:

activity

time

miles

Running

12:40:27

13.71

22.07

Orienteering

12:34:20

Core Stability

1:30:55

Weight Training

59:00

Gym Cardio Machines

5:00

Total

27:49:42

13.71

22.07

2:21

0:00

» now

Sunday Feb 28, 2010 #

Running warm up/down 18:18 [3]
ahr:136 max:155

Warm up before Ilkley Moor regional event

Orienteering race 1:31:51 [4]
ahr:160 max:172

Ilkley Moor regional event - black course. Didn't get much pleasure out of this course - thought the planning wasn't very good and even the technical bit could have been more challenging. I let myself down by messing up the second to last control, but other than that was pretty clean.

Saturday Feb 27, 2010 #

Running warm up/down 8:18 [2]
ahr:125 max:146

Warm up before o training at Snotterdale

Orienteering 31:15 [3]
ahr:143 max:161

Contouring technique session, concentrating on being at the right height on the slope. Generally good, but the map was a bit weird in a couple of sections which threw me off.

Orienteering 19:16 [3]
ahr:155 max:169

Snotterdale: control pick at close to race pace. Good except for one control where my bearing was totally off line. I could blame the map, but could just as easily have been me!

Running warm up/down 5:00 [2]

Jog back down the hill back to the car after o training in Snotterdale.

Running warm up/down 22:13 [2]
ahr:131 max:160

Warm up before National x-country at Roundhay Park, with Helen B

Running race 35:50 [5] 7.77 km (4:37 / km)
ahr:175 max:180

National x-country, Roundhay Park, Leeds. Best x-country race of the season, set off at a steadier pace, got myself into a good position and held it almost all the way to the end. Finished 193rd which is my PB, and was an acceptable distance behind Pip, Helen B and Rach. Really happy :-)

Running warm up/down 20:00 [2]

Warm down with Helen B and Rach after x-country.

Friday Feb 26, 2010 #

Running 40:24 [3] 6.5 km (6:13 / km)
ahr:145 max:155

Steady run - Romanby loop.

Core Stability 45:54 [1]

Usual core stability session at home.

Thursday Feb 25, 2010 #

Running warm up/down (Running Drills) 27:40 [3]
ahr:129 max:152

Easy warm up followed by full drills set in car park behind house.

Running intervals 10:00 [5]
ahr:168 max:177

20-20 session around the streets in Northallerton - really good; concentrated on running form

Running warm up/down 9:21 [3]
ahr:150 max:158

Warm down after 2-20 session. Still tried to keep focussing on form.

Sunday Feb 21, 2010 #

Orienteering 1:24:25 [2]
ahr:131 max:159

Paul T invited me to join him to check out Brierley in preparation for CLOK Juniors event later in the year. He had planned a 40 control control picking course, which I had decided to do as O-Intervals. It was snowing and cold, and the terrain was horrible so nothing went to plan. I made lots of mistakes, was very hesitant and struggled to run hard. To top it all, I got back to my car wet and cold to find my window smashed in and all my warm clothes, wallet and phone missing. Should just have stayed in bed!

Saturday Feb 20, 2010 #

Running long 2:17:05 [3]
ahr:150 max:163

Long run starting at Clay Bank, all the way along the Cleveland Way to Osmotherley. It had snowed overnight, so there was nice fresh snow on the ground and beautiful views. I got a bit lost going up into Coal Mire so it took a bit longer than I had expected. Struggled a bit towards the end (and it had got muddy rather than snowy) but still mostly enjoyed the run.

Friday Feb 19, 2010 #

Running warm up/down 28:00 [3]

Warm up and warm down for gym session. 7min run to gym plus 13mins on treadmill. 8min run home afterwards.

Gym Cardio Machines warm up/down 5:00 [3]

Easy spin on bike at end of weights session before jogging home.

Weight Training 59:00 [3]

Usual weights session at gym in Northallerton. Still increasing weights each session.

Thursday Feb 18, 2010 #

Running warm up/down (Running Drills) 39:50 [3]
ahr:133 max:159

Easy warm up, full drills session incorporating some of Kelly's ideas into my usual session and easy warm down. Felt rotten but needed to get out!

Tuesday Feb 16, 2010 #

Running warm up/down 20:00 [3]

Warm up for POM Day 4. Desperately wanted to be properly focussed so really concentrated on doing a good warm up and not leave myself flustered.

Orienteering race 44:05 [4]
ahr:165 max:175

POM Day 4 (Middle) race. Nailed it :-) Even got to navigate Helena Jansson into a control.

Monday Feb 15, 2010 #

Running warm up/down 21:40 [1]
ahr:134 max:150

Warm up for POM Day 3

Orienteering race 1:32:00 [4]

POM Day 3. Bit of a disaster; had remembered my start time wrong so got rushed through the start lanes. Managed to spike first control but it all went very wrong after that. After 3 5minute mistakes I decided to jack it in and jogged back to finish.

Sunday Feb 14, 2010 #

Running warm up/down 29:01 [2]
ahr:135 max:151

Warm up for POM Day 2 (WRE Middle distance)

Orienteering race 42:40 [4]
ahr:163 max:176

POM Day 2 WRE Middle Race - brilliant :-)

Running warm up/down 12:05 [2]
ahr:134 max:148

Warm down after POM Day 2 WRE

Running hills 34:00 [4]
ahr:148 max:164

Decided I hadn't don enough so went for a run in Fig de Foz when we got home; 12mins warm up along the sea front (on the tarmac); 12 x reps, 40s up and down; 14min warm down back along the beach (on the sand most of the way). Got some strange looks from the locals.

Saturday Feb 13, 2010 #

Running warm up/down 24:01 [3]
ahr:146 max:159

Warm up on way to start for day 1 of Portugal O Meet.

Orienteering race 1:13:06 [4]
ahr:157 max:170

Portugal O Meet Day 1. Not a great race, had a black hole in the middle of the map, lost close to 10mins in total and went for a swim in a wet pit!

Running 11:01 [3]
ahr:130 max:136

Warm down after POM Day 1

Orienteering race 20:55 [4]

POM night sprint - loads of fun!

Friday Feb 12, 2010 #

11 AM

Orienteering 50:39 [3]
ahr:149 max:165

Model event 1 at Portugal O Meet. Good session, nice area.

3 PM

Orienteering 46:14 [3]
ahr:137 max:155

Model Event 2 for Portugal O Meet. Not anywhere near as good as this morning. Had problems in transition between forest and open dune and not as smooth through the terrain.

Thursday Feb 11, 2010 #

6 PM

Running 27:51 [2]
ahr:145 max:155

Nice leg stretcher along the sea front in Figuera da Foz after a long day of travelling. Concentrating on running form.

Sunday Feb 7, 2010 #

11 AM

Orienteering race 1:53:34 [4]
ahr:168 max:180

Blodslitet on Hutton Roof / Farleton Fell. Led from start to 2nd to last control then made a stupid mistake and Jenny outsprinted me at finish :-(

Saturday Feb 6, 2010 #

11 AM

Running 16:20 [2]

Run down from scattering Mum's ashes on the flanks of Wetherlam.

1 PM

Running warm up/down 11:38 [3]
ahr:121 max:146

Warm up before Carlisle street race

Orienteering race 44:20 [4]
ahr:169 max:175

Carlisle street race - apart from no 1 a pretty good race.

Thursday Feb 4, 2010 #

7 PM

Running warm up/down (Track Session) 23:16 [2]
ahr:140 max:157

Warm up and drills at track at Guisborough

Running intervals 34:25 [5]
ahr:163 max:178

10 x 300m + 100m, 1min rest between sets, 15s between 300m and 100m, concentrating on good running form, high knees, short stride lengths and high leg turnover. Really tough session!

Wednesday Feb 3, 2010 #

6 PM

Running 46:09 [3] 7.8 km (5:55 / km)
ahr:146 max:158

Easy run around Northallerton with Pooley and Paul T. Set off to do extended basic Romanby route with extra round Broomfield but we got stopped at the level crossing so went the other way round Romanby instead, and shortened the loop at the other end to keep it at 45mins. Snowing all the way, so very peaceful despite being out during dog walkers and runners rush hour.

7 PM

Core Stability 45:01 [1]

Usual core stability session in living room. Easier than last week - need to progress onto ball planks soon!

Tuesday Feb 2, 2010 #

6 PM

Running warm up/down 9:24 [2]
ahr:140 max:152

Warm up from top of Swainby into Coal Mire and up the track running diagonally up the hillside. Beautiful quiet evening, and it was quite surreal seeing another runner with a headtorch coming towards me.

7 PM

Running hills 27:04 [4]
ahr:153 max:177

Hills session up diagonal track in Coal Mire. 2 sets of 5x1min reps with 75s rest. Second set was better than first, as I pushed a bit harder on it and got further up the hill as a consequence.

Running warm up/down 10:33 [2]
ahr:142 max:154

Ran back up the hill for a slightly longer warm down.

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