Training Log Archive: PooletaIn the 31 days ending Jan 31, 2010:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||
Sunday Jan 31, 2010 #
12 PM
Running warm up/down 29:18 [2]
ahr:136 max:158
Warm up and drills before starting Northern Champs.
Orienteering race 1:08:30 [4] ***
ahr:167 max:177
Northern Champs, Gritstone Edges and Big Moor. W21E.
Set out steadily and got used to the mapping in the first slope. Once out on the moor I started to push harder and just before we came off the moor I spotted Jenny who had started 6 mins in front. Messed up one control on a rhody bush (poor mapping and was distracted by everyone else who was also struggling with the poor mapping). Really satisfied with the run, particularly after yesterday's disaster.
Set out steadily and got used to the mapping in the first slope. Once out on the moor I started to push harder and just before we came off the moor I spotted Jenny who had started 6 mins in front. Messed up one control on a rhody bush (poor mapping and was distracted by everyone else who was also struggling with the poor mapping). Really satisfied with the run, particularly after yesterday's disaster.
Saturday Jan 30, 2010 #
9 AM
Running warm up/down (Drills and Skills) 1:00:16 [2]
ahr:114 max:154
Sheffield Training Day, Hillsborough Park. Warm up round park followed by a pretty intensive drills session with Kelly Candy. Some of the drills were the same as the ones I had been doing with Sarah, but there were some new ones that I can add in to my session. The focus was really on high knees, short bouncy strides and quick leg movement. Really enjoyed the session.
10 AM
Orienteering 18:34 [3]
ahr:139 max:174
Sheffield Training Day, Hillsborough Park - orienteering exercises.
Compass Exercise - circles only on map, no features, all controls on trees. I got all but one right, and there was a general agreement that the map was a bit out in the area I got mine wrong.
Route Choice Exercise - just lots of fast running around a lake. My course seemed to criss-cross a lot more than some other peoples so i ended up right at the back. Didn't get much learning from the exercise.
Compass Exercise - circles only on map, no features, all controls on trees. I got all but one right, and there was a general agreement that the map was a bit out in the area I got mine wrong.
Route Choice Exercise - just lots of fast running around a lake. My course seemed to criss-cross a lot more than some other peoples so i ended up right at the back. Didn't get much learning from the exercise.
11 AM
Orienteering race 47:05 [3] ***
ahr:155 max:171
Middle Distance Race - Beeley Woods.
A complete disaster! What with the rush to get from training to the race, and the pressure of being in a seeded block before I was really ready, and with the discussion with Sarah from the morning whizzing round in my head, I had far too much going on to be able to focus. To top it all, Heather decided to pick up her map to have her non-competitive run 30s before I started. I got 1 cleanly, then lost 2mins on 2, ok on 3-5, then a 5min mistake on 6 blew it completely. I pretty much decided to retire at that stage, but then told myself it was just training, and that I should finish the course, so I took 30s or so out to regroup, dropped the pace, and navigated pretty cleanly round the rest of the course.
A complete disaster! What with the rush to get from training to the race, and the pressure of being in a seeded block before I was really ready, and with the discussion with Sarah from the morning whizzing round in my head, I had far too much going on to be able to focus. To top it all, Heather decided to pick up her map to have her non-competitive run 30s before I started. I got 1 cleanly, then lost 2mins on 2, ok on 3-5, then a 5min mistake on 6 blew it completely. I pretty much decided to retire at that stage, but then told myself it was just training, and that I should finish the course, so I took 30s or so out to regroup, dropped the pace, and navigated pretty cleanly round the rest of the course.
Friday Jan 29, 2010 #
6 PM
Running warm up/down 27:00 [2]
Jog to and from gym
Gym Cardio Machines warm up/down 5:00 [2]
Easy spin to get lactic out of my legs before running home
Weight Training 58:58 [2]
Gym weights session - first in ages, but still worked quite hard. Increased the reps on my lunges and went back to same weights I was doing before break. Good session.
Thursday Jan 28, 2010 #
7 PM
Running warm up/down 26:52 [2]
ahr:130 max:152
Track session with Sarah - warm up and full drills set.
Running intervals 26:12 [5]
max:179
Track session with Sarah, trying to reach maximum HR.
2 sets of 2 x 800m, first at aeerobic pace, second at max HR pace. 1min rest between reps, approx 10mins between sets.
Set 1:
3:23, HRA 160, HRM 172
2:59, HRA 171, HRM 179
Set 2:
3:19, HRA 159, HRM 171
3:04, HRA 169, HRM 176
Still felt cough in my lungs, so knew I hadn't really reached my max HR.
2 sets of 2 x 800m, first at aeerobic pace, second at max HR pace. 1min rest between reps, approx 10mins between sets.
Set 1:
3:23, HRA 160, HRM 172
2:59, HRA 171, HRM 179
Set 2:
3:19, HRA 159, HRM 171
3:04, HRA 169, HRM 176
Still felt cough in my lungs, so knew I hadn't really reached my max HR.
Running warm up/down 7:15 [3]
ahr:136 max:138
Warm down after track session
Wednesday Jan 27, 2010 #
Running 38:00 [3] 6.5 km (5:51 / km)
ahr:151 max:170
Nice steady run round Northallerton - basic Brompton loop plus an extension to back of leisure centre.
Core Stability 44:41 [1]
Core stability session in living room - first for ages, but didn't hurt as much as I had expected it to.
Tuesday Jan 26, 2010 #
7 PM
Running intervals 58:34 [5]
ahr:153 max:177
NYMAC session from Ingleby Barwick.
W/U 13:11, HR 124
4 x 1 mile reps with 2min rest, 2 slightly uphill and 2 slightly downhill. I was disappointed to find that most people did not take the full rest, so for the 2nd 2 reps I was pretty much on my own, which affected my split times :-(
6:33
6:36
6:49
6:58
W/D 12:24
W/U 13:11, HR 124
4 x 1 mile reps with 2min rest, 2 slightly uphill and 2 slightly downhill. I was disappointed to find that most people did not take the full rest, so for the 2nd 2 reps I was pretty much on my own, which affected my split times :-(
6:33
6:36
6:49
6:58
W/D 12:24
Sunday Jan 24, 2010 #
11 AM
Orienteering 59:29 [3] ***
35c
CLOK New Year Relays in Whitby. Wanted to just be able to run for 60mins, but went in team with Joan and Ann as they seemed really keen to involve me. Ended up getting extra maps from Paul Taylor so I had enough controls to visit each time.
Nice run out, navigation was very sloppy though so I'll need to concentrate properly when I start going to proper events again!
Nice run out, navigation was very sloppy though so I'll need to concentrate properly when I start going to proper events again!
Saturday Jan 23, 2010 #
1 PM
Running race 39:49 [5] 8.0 km (4:59 / km)
ahr:175 max:179
Northern Cross Country Championships - Witton Park, Blackburn. Hooked onto Rach early on, but reached my limit fairly quickly and couldn't keep pace. Although I struggled a bit I tried to relax and enjoy it without worrying too much about position. I was still able to gain a couple of places on the tough last lap and it was funny watching people pansy around the mud when the quickest route was straight through the middle.
2 PM
Running warm up/down 30:00 [2]
ahr:136 max:152
Warm up / down for cross country
Wednesday Jan 20, 2010 #
9 AM
Running 44:22 [3]
ahr:153 max:175
Early morning run from Low Row up Howbarrow. Pooley came with me and we went at a steady pace to start with. Pooley started to struggle so I ran away from him up to the top of Howbarrow and back by a slightly different route. Pooley was at home waiting for me when I got back :-)
Tuesday Jan 19, 2010 #
6 PM
Running tempo 38:25 [4] 7.4 km (5:11 / km)
ahr:167 max:178
30min tempo run with 5min warm up and 3min warm down. Set myself a pace limit that was far too quick for me, but I still pushed as hard as I could all the way. Bloody hard work.
Sunday Jan 17, 2010 #
10 AM
Orienteering 1:44:20 [3] ***
ahr:165 max:176 spiked:15/20c
GB Squad training - replanned Warrior O Trial course in Grizedale - just lovely after horrible snowy wetness of yesterday. I still didn't push superhard but flowed really well.
Saturday Jan 16, 2010 #
10 AM
Orienteering 1:01:45 [3] ***
ahr:161 max:173 spiked:13/15c
Over in the Lakes again and feeling much better so went to do the GB squad training session at Moor Top. Generally I was pretty good navigationally, but rubbishly slow through the snow and with the rain and dripping branches it was really minging.
11 AM
Running warm up/down 11:00 [2]
ahr:150 max:162
Warm down jog back from finish to car park. Slipping all over the place in the snow.
Monday Jan 11, 2010 #
Note
(sick)
Had planned to go back to work today, but had another coughing fit in the night so called in sick.
Sunday Jan 10, 2010 #
Note
(sick)
Had a nasty coughing fit in the night and felt bloody awful in the morning so opted out of a second day of squad training as it would have killed me. Had a very lazy day instead.
Saturday Jan 9, 2010 #
Orienteering 1:06:20 [3] ****
ahr:148 max:168 spiked:14/19c
GB Squad Training Camp - control pick on High Dam. Decided I was probably feeling better enough to attempt a slow paced technical training session.
Warm up to start - 15:00
Set off nice and slowly and immediately forced too high into first control by fallen trees. Once the boys started to catch me up I sped up, but this probably helped the smoothness of my orienteering and I soon got into a rhythm and was hitting controls well.
Warm up to start - 15:00
Set off nice and slowly and immediately forced too high into first control by fallen trees. Once the boys started to catch me up I sped up, but this probably helped the smoothness of my orienteering and I soon got into a rhythm and was hitting controls well.
Friday Jan 8, 2010 #
Note
(sick)
Another selfish day, climbed Ingleborough with Pooley and Heppy. Beautiful day, stunning views and cracking glissading tracks on the way back down :-) Hands got too cold again!
Thursday Jan 7, 2010 #
Note
(sick)
Pooley and I had a very selfish day to ourselves today. Once we had sorted a few bits and pieces out at home we drove up to Reeth and went for a walk in the snow, which was deeper than me in places! My hands got painfully cold, but they warmed up enough for us to have loads of fun on the way down playing in the snowdrifts in a sunken lane.
Wednesday Jan 6, 2010 #
Note
(sick)
Still no walk. Drove home after dropping Claire back at the hospital.
Tuesday Jan 5, 2010 #
Note
(sick)
Mum passed away in the middle of the night. Didn't manage a walk today.
Monday Jan 4, 2010 #
Note
(sick)
Haven't gone back to work or home from the Lakes. Didn't even manage a walk today.
Sunday Jan 3, 2010 #
Note
(sick)
As previous. Walk on Whitbarrow this morning.
Saturday Jan 2, 2010 #
Note
(sick)
Still feeling awful. Walked on Scout Scar today on the way to picking Claire up from the hospital in Kendal.
Friday Jan 1, 2010 #
Note
(sick)
Had planned to do Captain Cooks but felt really awful when I woke up so I called it off.
Went for a walk on the Hoad once we got to Ulverston instead.
Went for a walk on the Hoad once we got to Ulverston instead.