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Training Log Archive: jed

In the 7 days ending Feb 23, 2020:

activity	#	time	miles		km		+m
Running	6	6:53:26	47.29	(8:45)	76.1	(5:26)	380
Strength and Conditioning	2	1:30:00
Orienteering	2	57:19	6.97	(8:14)	11.21	(5:07)	54
Yoga	1	45:00
Total	7	10:05:45	54.25		87.31		434
[1-5]	7	9:20:45

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Sunday Feb 23, 2020 #

Running long 1:09:13 [3] 12.24 km (5:39 / km) +110m 5:25 / km
shoes: Asics GT-1000 7

Similar session to last week, long run out through Hermitage and back via roads with...

Orienteering 16:41 [4] 3.12 km (5:21 / km) +28m 5:07 / km
shoes: Asics GT-1000 7

...orienteering. Gave a lot yesterday so understandably legs tired today but really good processes. Particularly enjoyed the wind in face all the way home but today the sun was shining all the way (and I was still smiling).

Saturday Feb 22, 2020 #

Running warm up/down 52:37 [3] 8.01 km (6:34 / km) +30m 6:27 / km
shoes: Saucony Peregrine 7

Actually hardly nervous today, in a block of good training so no expectations. Even remarkably chill when the trains got cancelled as had my plan B (C and D).

Running race 42:49 [5] 10.07 km (4:15 / km) +22m 4:12 / km
shoes: Adidas XCS 4

Callendar Park National XC. Quote from Tuesday’s training ‘A really good race/time is in there and coming soon!’ Top 10 at Nationals ahhhhh so shocked but happy! I believed it and it happened, I’ve waited a long time for a race like this.

Perfect Kirstin conditions, we had strong winds, rain, hail, sleet, snow, thunder, lightning, some sun, lots of mud and big big puddles - even wore 15s spikes. Proper tough conditions, I know I’ve been fighting the conditions a lot recently so knew they wouldn’t stop me. I was just passing people all the way as they struggled with conditions, people I don’t beat and was a bit worried I was being silly but felt good so took the risk. Realised I was having a stormer but people shouted I was top 10 and I relaxed and didn’t strain, up to 8th at one point but haven’t quite got my sprint finish yet (shame it was part of course in easiest conditions both weather wise and underfoot or might have been a different story). 2secs faster would have put me 7th but can’t complain as I was 44th last year, this has given me an enormous boost and even Dad and Neil both complimented my performance. Training partner Sophie also smashed it in 13th so nice to see the our hard work together pay off. Good end to XC season.

C • Woo hoo! 6

Friday Feb 21, 2020 #

Yoga 45:00 [0]
(rest day)

Strength and Conditioning 30:00 [2]
shoes: Asics GT-1000 4 (2)

As last week as missed Monday so hadn’t done 2nd session. I did do 3 pull ups though to check I still could but resisted running home via the various places needed to go even though it was pouring.

C • Pull Ups 1

Thursday Feb 20, 2020 #

Running warm up/down 29:38 [3] 5.28 km (5:37 / km) +33m 5:27 / km
shoes: Asics GT-1000 8

Out of work late but felt ready for a run. So glad not to be in again until Tuesday as a depressing environment right now and I want to remain positive.

Running tempo 20:00 [4] 4.95 km (4:02 / km) +9m 4:00 / km
shoes: Asics GT-1000 8

Nothing silly tonight just solo 20 tempo. Couldn’t hold the pace when turned into the wind/sleet so just ensured effort remained constant and didn’t get annoyed as to do the session properly. (Watch also didn’t like the conditions and missed of a chunk off my loop and then said I’d done 450m climb so manually added and erred on short side so may have actually gone further).

Wednesday Feb 19, 2020 #

Running warm up/down 37:30 [3] 6.6 km (5:41 / km) +66m 5:25 / km
shoes: Asics GT-1000 4 (2)

Strength and Conditioning 1:00:00 [3]
shoes: Asics GT-1000 4 (2)

Again had to do this early morning which I know it's the best but these aren't the most important sessions of my week so good to have quality technical sessions in daylight. Jumps were slightly better this week though.

Running long 1:14:24 [3] 13.18 km (5:39 / km) +70m 5:30 / km
shoes: Asics GT-1000 7

With Sophie for majority, still battling the wind but Rona cooked dinner again, what a friend.

Tuesday Feb 18, 2020 #

Note

Upper body massage at work, really good to relieve tightness after straining into the wind all weekend. Part time is good for me as I realise how tight I get sitting at a desk when I return.

Running warm up/down 40:41 [3] 7.14 km (5:42 / km) +20m 5:37 / km
shoes: Asics GT-1000 8

Running intervals 33:40 [5] 6.28 km (5:22 / km)
shoes: Asics GT-1000 8

Feeling a bit down after an interesting afternoon at work but knew running with Kara and Sophie would sort me out. 12x400m (1min), 3x150m (walk back) on the track. Ran well, faster than normal and often leading the group. Horrible strong wind meant the home straight was the hardest part and we had to really fight there so makes the times even more promising. A really good race/time is in there and coming soon!

Monday Feb 17, 2020 #

Running warm up/down 12:54 [3] 2.35 km (5:29 / km) +20m 5:16 / km
shoes: NVii Terra+

Sprint training with Mary who was up visiting, showing her a delightful Scottish housing estate and wind.

Orienteering 13:20 [4] 2.85 km (4:41 / km) +9m 4:36 / km
shoes: NVii Terra+

One slight lapse in concentration after I'd had to cross an up-mapped fence but generally good.

Orienteering 10:52 [4] 2.15 km (5:03 / km) +7m 4:58 / km
shoes: NVii Terra+

Stuck to my plans on the long routes and executed well. All grass super saturated so tough going.

Orienteering 16:26 [3] 3.09 km (5:19 / km) +10m 5:14 / km
shoes: NVii Terra+

Whole body pretty tired, process held up right until the last long leg where I changed my mind on a route and failed to spot the uncrossable stream and made a right mess of the leg. Fairly stupid as I even know it's there. Highlights importance of taking the time to see whole route on long leg before setting off. However, rest of the training had been good so will not dwell on that one control but will learn from mistake.

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