Training Log Archive: FlorenceIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
Note
slept:10.5
9.30 an apple, a kiwi and some grapes.
1.45 baked potato beans and cheese, left over pork, salad (green leaf, onion, pepper). 2 dates, a kiwi and a few grapes.
6.00 rice and some sweet and sour chicken (was munch!) with carrots and cauliflower. some grapes.
1.45 baked potato beans and cheese, left over pork, salad (green leaf, onion, pepper). 2 dates, a kiwi and a few grapes.
6.00 rice and some sweet and sour chicken (was munch!) with carrots and cauliflower. some grapes.
12 PM
Running 39:17 [3] 5.7 km (6:54 / km) +260m 5:37 / km
shoes: XTalons
been underestimating my climb, i looked on mapmyrun and was loads!!!
wasnt really the greatest run ever.... legs felt like treacle and could hardly run at all but i never walked (even though it might have been faster!)
took me 9mins to ww, 16 to cairn, and then 28 back at cairn. must have slowed down a lot and calves killed all the way! ah well was good to be out, loads of sun!
wasnt really the greatest run ever.... legs felt like treacle and could hardly run at all but i never walked (even though it might have been faster!)
took me 9mins to ww, 16 to cairn, and then 28 back at cairn. must have slowed down a lot and calves killed all the way! ah well was good to be out, loads of sun!
Tuesday Nov 29, 2011 #
Note
10.15 toasted roll of mums with banana and raisins
12.00 baked potato with beans and cheese and salad (lettuce, pepper,onion)
5.30 bowl of pasta and pesto with small bit of grated cheese and some pork and apricot left overs. dried pinapple and mango
8.15 loads of spinach, carrots, broccoli. small bit of salmon and some lentils. kiwi.
obs water all day as well
12.00 baked potato with beans and cheese and salad (lettuce, pepper,onion)
5.30 bowl of pasta and pesto with small bit of grated cheese and some pork and apricot left overs. dried pinapple and mango
8.15 loads of spinach, carrots, broccoli. small bit of salmon and some lentils. kiwi.
obs water all day as well
Running warm up/down 30:00 [2] 2.0 km (15:00 / km)
slept:11.0 shoes: Asics
1 lap and some dynamic stuff w/u and then 4min recoveries between each set (mainly standing round) and then 2 laps w/d with static stretching
7 PM
Running intervals 15:00 [4] 3.2 km (4:41 / km)
shoes: Asics
greenhead track with guy called dave. 4min recoveries between all
1km - 4.18
1km - 4.15
800m - 3.16
400m - 1.33
400m - 1.34
and then did 4 100m progression sprint things working on running style but i havnt included them so i can see my running speed.
1km - 4.18
1km - 4.15
800m - 3.16
400m - 1.33
400m - 1.34
and then did 4 100m progression sprint things working on running style but i havnt included them so i can see my running speed.
Monday Nov 28, 2011 #
Running tempo 25:00 [5] 5.5 km (4:33 / km) +30m 4:25 / km
slept:10.0 shoes: Asics
so ran to bottom of school just to find that circuits wasnt on because school was shut durrr so i just ran round the streets. bolling road the benrhydding station over the rail bridge (2steps at a time) and then back along springs lane over the other railway bridge (2steps at a time and died!) and then just back home. measured distance on mapmyrun so i know my pace :) bonked around 16mins but i had a shit lunch so thats why.
Note
mother is now my nutritionist, i employed her (for free obs) because i need change. i need to get rid of my fat and look like a runner! got pretty much 3/4 months so lets see what happens :) porrige and veg here i come!
Sunday Nov 27, 2011 #
11 AM
Orienteering 20:00 [3] 2.5 km (8:00 / km) +50m 7:16 / km
shoes: ORocs
control pick at holme fell. such a lush area. just in the wood at the bottom. tried to only look at my map once and visualise the whole leg because they were such short legs but it didnt really work. ah well really good fun :)
12 PM
Running 30:00 [3] 5.0 km (6:00 / km) +100m 5:27 / km
slept:7.0 shoes: ORocs
control collecting at holme fell. down as running because the uphill that was navigating was slow and easy because it was literally a massive hilll!!! and running back i pretty much knew where i was going and didnt have to stop at all and i could just glance at my map and know where i was.
ABSOLUTLY QUALITY WEEKEND.
ABSOLUTLY QUALITY WEEKEND.
Saturday Nov 26, 2011 #
10 AM
Orienteering 1:35:00 [3] 10.0 km (9:30 / km) +250m 8:27 / km
slept:6.0 shoes: ORocs
quality night staying up with the welsh/east mids :)
back at dale park with the south west (JEFF BUTT - LEGEND!) so went round 2 courses behind these girls who wernt actually that bad for southerners haha lot of climbing up and down though because on straight legs they liked to run down hill instead of contouring. ah well. then went back and hung controls in the pouring rain for the night sprint with an umbrella lol
back at dale park with the south west (JEFF BUTT - LEGEND!) so went round 2 courses behind these girls who wernt actually that bad for southerners haha lot of climbing up and down though because on straight legs they liked to run down hill instead of contouring. ah well. then went back and hung controls in the pouring rain for the night sprint with an umbrella lol
5 PM
Orienteering race 12:24 [5] 1.5 km (8:16 / km) +10m 8:00 / km
shoes: ORocs
Hawkshead night sprint relay!! 1st leg loving it! came back first and towed stephen nearly all the way hah was 3rd fastest overall with jonny and jake field ahead. my orienteering was so awesome!!! control flow was amazing, loved every second of it!! :D
Friday Nov 25, 2011 #
11 AM
Orienteering 50:00 [2] 4.0 km (12:30 / km) +80m 11:22 / km
slept:8.0
gret tower control hanging. easy effort/running because i had to keep stopping to do controls. actually sprinted up the hills just to try get warm!!
2 PM
Orienteering 1:18:00 [2] 6.0 km (13:00 / km) +150m 11:33 / km
shoes: ORocs
Dale Park control hanging. was hard and feet got soooooo cold!!! took 70mins to hang them all right to far end then ran back to car in 8 mins! :O
Thursday Nov 24, 2011 #
Note
slept:8.0 (rest day)
chiller day before hardcore weekend at lakeside. off to sarahs tonight :)
Wednesday Nov 23, 2011 #
Running race 14:54 [5] 3.0 km (4:58 / km) +30m 4:44 / km
slept:9.5 shoes: XTalons
keighley cross country again. came 4th not 2nd this time but there was a better field. felt harder race as well but probs just because i had a massive stitch for the whole of the second lap. oh well.
Running hills 5:00 [5]
shoes: XTalons
went and did 6x20second hill reps for the hell of it. 30sec jog back down recovery
Tuesday Nov 22, 2011 #
Running warm up/down 30:00 [1]
shoes: Asics
few laps round then high knees bum flicks etc. and warm down was 2 laps round and then shit loads of stretching
Running intervals 21:00 [4] 4.8 km (4:22 / km)
slept:11.0 shoes: Asics
6 x 800 intervals with 1min rest at greenhead track. so basically times were well slow (3.37 and 3.30 were 5th and 6th one) and i think its because the rest was tiny! couldnt even push it hard running and 800m is quite a long way! oh well was supposed to do 8 but got cross country tomorrow so only did 6
Monday Nov 21, 2011 #
Note
slept:9.0
went to see johnothan again and all he says is surgery which i dont want. going on sunday to get new trainers i think
Running warm up/down 25:00 [3] 2.0 km (12:30 / km) +30m 11:38 / km
shoes: Asics
run to school then jogging skipping high knees bum flicks etc. and run home in 5.48! :O
Circuits 30:00 [4]
shoes: Asics
usual. first circuit was 12mins then 10mins then 8.20mins. first one took ages and was really hard but then it got easier. wasnt feeling stronger on the exercises but the running i was pushing.
Going to a track session tomorrow evening! :D
Going to a track session tomorrow evening! :D
Sunday Nov 20, 2011 #
Orienteering race 51:00 [3] 7.5 km (6:48 / km) +200m 6:00 / km
slept:8.0 shoes: ORocs
6.5 straight line. aire event. bad mood so bad orienteering and 2 times 760m run through fields wasnt fun. sloppy navigating but once i caught up some people i go into it except when i overshot running down this path. steve whithead beat me by 1 min dont know others. didnt feel fast because of not much sleep. oh well circuits tomorrow :)
Friday Nov 18, 2011 #
Note
Went to see Andrew Stanley in Settle about my foot and he says my feet can move sideways and twist too much in casual and running shoe so need to get new shoes and new insoles. he didnt say much else... except orthotics would make my intoe walking worse so thats why im not getting them. and also to tape it if that helps.
Thursday Nov 17, 2011 #
Running warm up/down 30:00 [2]
shoes: XTalons
7min jog down 5 min high knees and 7mins running style stuff between posts. then 10min jog (or should a say practically crawl) back
Running intervals 50:00 [5] 6.0 km (8:20 / km)
shoes: XTalons
Thursday harriers with neil. distance is guess.
first we did 8 x 1min which i dominated!! lead the first lap and at the frontish for the rest.
then 4 x round posts 46, 46, 45, 42.
then 4 x 1min again which didnt go so well as i was knackered!
finished off with sprints increasing % effort.
first we did 8 x 1min which i dominated!! lead the first lap and at the frontish for the rest.
then 4 x round posts 46, 46, 45, 42.
then 4 x 1min again which didnt go so well as i was knackered!
finished off with sprints increasing % effort.
Wednesday Nov 16, 2011 #
3 PM
Running long 48:00 [4] 8.8 km (5:27 / km) +150m 5:02 / km
slept:9.0 shoes: XTalons
ok so was planning a 40min run and i under estimated how long it would take me to run back. anyhow up to moor, swastika (2.2km 15mins), up ridge until practically at wingate nick (26mins) then turned round and down zigzags and back through hebers gill and back home on roads. felt pretty fast but started to bonk at around 35mins. pushed hard all the way home so pleased with it :) stretched off for 5/10mins after.
oh and this is about as long as my runs are gonna be now so yeah
oh and this is about as long as my runs are gonna be now so yeah
Tuesday Nov 15, 2011 #
Running warm up/down 20:00 [2]
Fast run down to middleton woods plus running from end of course to the park and home
Orienteering 17:00 [4] 2.5 km (6:48 / km) +80m 5:52 / km
So planned a course in middleton. Didn't go very well. Really bad orienteering and running in an area you know is a bad idea it justdoesnt work. Still it was in terrain so can't be too bad
Running intervals 3:50 [5] 1.1 km (3:29 / km)
intervals on flat track in park. 10x 23/24 seconds with 30sec rest.
each on 110m i measured on track my route. went hard and got last one 20seconds. slowest was 24seconds into wind.
not put rest time in so i can see my proper speed
each on 110m i measured on track my route. went hard and got last one 20seconds. slowest was 24seconds into wind.
not put rest time in so i can see my proper speed
Note
proper training starts now
Monday Nov 14, 2011 #
Note
feet dont hurt as much. going to settle friday to see andrew stanley and then next monday to see johnathan again
Sunday Nov 13, 2011 #
Orienteering race 37:00 [3] 6.0 km (6:10 / km) +70m 5:50 / km
shoes: ORocs
yvette baker qualifier. shit area. 5km straight. aids 32, zac 33 michael 34 joe 36 me 37.
Thursday Nov 10, 2011 #
Note
(rest day)
pediotrist. bad times. got bunyons (cant spell) but nothing can be done excpet surgery. update later. still running though
Tuesday Nov 8, 2011 #
Running 40:00 [3]
shoes: XTalons
Sunday Nov 6, 2011 #
Orienteering race 49:00 [5] 8.0 km (6:08 / km) +80m 5:50 / km
7.3 straight. november classic. lucy wasnt running, tamsin 51 and katie 53. PROPER LUSH AREA!! so so so nice :D good oing as well and running wasnt too shabby for 2 weeks off