Training Log Archive: jedIn the 7 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
Orienteering warm up/down 40:00 [3] 5.0 km (8:00 / km)
shoes: asics pink
W/u p ~ jog with dad and then some speeing up on the hill before more jogging, stretching and drills. Jogged most of the way to the start too.
W/d p ~ walked back to start to get top with Jo and then jogged back to car.
W/u c ~ jog with Dad, some speeding and drills and stetches.
W/d c ~ jog with Bex, Hollie and Alice.
W/d p ~ walked back to start to get top with Jo and then jogged back to car.
W/u c ~ jog with Dad, some speeding and drills and stetches.
W/d c ~ jog with Bex, Hollie and Alice.
Orienteering race 24:02 [5] 2.8 km (8:35 / km)
shoes: swoops
Prologue for JOK chasing sprint.
Clean to one but was pulled low on two when I saw crags, this was wrong and it took me too long to work it out, I just got flustered, lost 2mins. Then on 3 I decided it was the spectator control I'd seen and ran around the hill but it wasn't and had to come across the hill again, lost 1min. 4 was the spectator and made a mess of it coming out high then going up the hill, lost 30secs. After that I got into it and caught up Alice again who had caught me. Passed her again towards the finish, felt really strong towards the end.
8th, disappointing but happy that the second half went well and I didn't put myself totally out of it.
Clean to one but was pulled low on two when I saw crags, this was wrong and it took me too long to work it out, I just got flustered, lost 2mins. Then on 3 I decided it was the spectator control I'd seen and ran around the hill but it wasn't and had to come across the hill again, lost 1min. 4 was the spectator and made a mess of it coming out high then going up the hill, lost 30secs. After that I got into it and caught up Alice again who had caught me. Passed her again towards the finish, felt really strong towards the end.
8th, disappointing but happy that the second half went well and I didn't put myself totally out of it.
Orienteering race 18:22 [5] 2.6 km (7:04 / km)
shoes: asics pink
Chase, Holyrood.
Was a bit hesitant to one but got it fine, two and three were good but had a little wobble on 4 and thought Jo was going to catch me but she couldn't find it either. She went further along and I knew that was wrong and headed down the hill and found the control. Hazel caught me here. Fine to 5,6,7 and 8 and got ahead of Hazel. Could see others in the distance and passed Jet (1:30mins) on the way to 9 and caught Alice (2mins), Sarah Dunn (1min), Rachel M (30secs) at 9. 10 ok and led to 11 and out but pushed so hard that I had nothing left to challenge Alices brave leap of the steep downhill to the finish or Hazel. Pretty gutted at the end but happy to catch the up. Time was pretty quick on this one:). Finished 6th overall and 4th in that race.
Was a bit hesitant to one but got it fine, two and three were good but had a little wobble on 4 and thought Jo was going to catch me but she couldn't find it either. She went further along and I knew that was wrong and headed down the hill and found the control. Hazel caught me here. Fine to 5,6,7 and 8 and got ahead of Hazel. Could see others in the distance and passed Jet (1:30mins) on the way to 9 and caught Alice (2mins), Sarah Dunn (1min), Rachel M (30secs) at 9. 10 ok and led to 11 and out but pushed so hard that I had nothing left to challenge Alices brave leap of the steep downhill to the finish or Hazel. Pretty gutted at the end but happy to catch the up. Time was pretty quick on this one:). Finished 6th overall and 4th in that race.
Saturday Jan 30, 2010 #
Event: EUOC Burns Weekend City Race
Orienteering warm up/down 30:00 [3] 4.0 km (7:30 / km)
shoes: asics pink
W/u ~ easy jog with dad. Then got ready before doing some speeding up with dad and somemore faser running on my own. Then did drills and stretching and more jogging around.
W/d ~ long easy jog with dad and we were later joined by mum.
W/d ~ long easy jog with dad and we were later joined by mum.
Orienteering race 58:40 [5] 6.6 km (8:53 / km)
shoes: asics pink
Edinburgh city race.
Was really good fun and pretty technical. Think it was the most physical one I have done too with all the steps.
Had a pretty good run, was really hesitant on chosing a route on number 9 and stupidly ran through the park and round missing the gap which took me straight up not far up. A couple of times I ran around in a circle around some steps but nothing major. Missed the short route to 23 and went around and down the steps. Then at 24 I went all the way around instead of climbing the fence and cutting....cost me 2nd place! But positive:) 3rd overall behind Becky Carlyle (43secs) and Sarah Dunn (5secs) and managed to beat all the usual rivals:).
Was really good fun and pretty technical. Think it was the most physical one I have done too with all the steps.
Had a pretty good run, was really hesitant on chosing a route on number 9 and stupidly ran through the park and round missing the gap which took me straight up not far up. A couple of times I ran around in a circle around some steps but nothing major. Missed the short route to 23 and went around and down the steps. Then at 24 I went all the way around instead of climbing the fence and cutting....cost me 2nd place! But positive:) 3rd overall behind Becky Carlyle (43secs) and Sarah Dunn (5secs) and managed to beat all the usual rivals:).
Friday Jan 29, 2010 #
Note
(rest day)
Thursday Jan 28, 2010 #
Running warm up/down 24:00 [3] 4.0 km (6:00 / km)
shoes: asics pink
W/u ~ down the trim track and onto A68 as far as the 800m start.
W/d ~ from 800m end A68 and trim track home.
W/d ~ from 800m end A68 and trim track home.
Running tempo 21:02 [4] 4.4 km (4:47 / km)
shoes: asics pink
Speeding up session.
800m up A68 into wind at 3/4 pace ~ 3:18
Recovery around trim track to pool and back
Lamposts on/off down A68 ~ 3:21
Short recovery then across the road again
The 800m up again ~ 3:19
Recovery
Lamposts ~ 3:10
800m up A68 into wind at 3/4 pace ~ 3:18
Recovery around trim track to pool and back
Lamposts on/off down A68 ~ 3:21
Short recovery then across the road again
The 800m up again ~ 3:19
Recovery
Lamposts ~ 3:10
Wednesday Jan 27, 2010 #
aerobox 20:00 [4]
shoes: asics pink
Was supposed to be hockey training but as the pitch is still covered in snow, boys were in the hall and the gym the only place we could go was the gymnasium where we are not allowed to do hockey in. So the women who takes us also teaches aerobox so she did a session with us. Was quite fun but weird.
core 15:00 [3]
shoes: asics pink
After we had done the aerobox we did core. Was pretty instense, did squats at different levels and holding in for ages, then lunges again at different levels holing it. x2. It hurt so bad at the end and a lot of the team just gave up but I thought it was good. Then did sit ups, forward,left x4 four times, then punch x4 followed by legs up and pull body in again x4 four times. The back to sit ups but this time to right x4 four times followed by the punch/pull body in x4 four times.
Then we did plank where you go onto your toes then back then lift one leg up then the other x8.
Finally we did press ups (full), proper x4 then pulse x8.
Then we did plank where you go onto your toes then back then lift one leg up then the other x8.
Finally we did press ups (full), proper x4 then pulse x8.
Strength and Conditioning 1:15:00 [3] 3.0 km (25:00 / km)
shoes: asics pink
Usual session x3. Felt the core stuff harder than usual. Rest ok, some work on the bike and x trainer in between.
Running warm up/down 15:00 [3] 3.0 km (5:00 / km)
shoes: asics pink
Ran to the gym and back.
Note
Got an unconditional for Edinburgh:) here I come!!!!
Tuesday Jan 26, 2010 #
PE 15:00 [1]
Core work again. The rest is not worth puting down.
Running warm up/down 25:00 [3] 3.4 km (7:21 / km)
shoes: swoops
W/u ~ to the high park via the A68 and then stretched.
W/d ~ stretching and then back home via A68 again.
W/d ~ stretching and then back home via A68 again.
Running tempo 13:45 [4] 3.2 km (4:18 / km)
High park hill loop x4. Usual do it x3 and then x1 with Dad but doing the same as him this year. He has the cold so didn't do it but gave me instructions on what to do so each lap gets faster.
It was dark and still some icy snow but felt really good.
1~3:38
2~3:28
3~3:23
4~3:16
(3:15 was the fastest I did last year and that was after a rest on the lap before:) )
It was dark and still some icy snow but felt really good.
1~3:38
2~3:28
3~3:23
4~3:16
(3:15 was the fastest I did last year and that was after a rest on the lap before:) )
Monday Jan 25, 2010 #
core 20:00 [1]
Usual session x2 plus quads work and stretching as legs were tight.