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Training Log Archive: susan

In the 7 days ending Sep 7, 2014:

activity

time

miles

Running

3:02:31

20.37

(8:58)

32.78

(5:34)

Orienteering

2:07:28

7.33

(17:23)

11.8

(10:48)

Strength & Conditioning

39:00

Aerobic CrossTraining

6:00

Total

5:54:59

27.7

44.58

1:54

0:00

» now

Sunday Sep 7, 2014 #

Running warm up/down 10:00 [2] 1.0 km (10:00 / km)
shoes: Asics Nimbus16 pink

The best warm-up EVER. Met my cardiologist, he is happy for me to get added to his NHS list, just gotta ring his secretary :)

Running race (Tarmac) 51:50 [4] 10.0 km (5:11 / km)
ahr:167 max:174 shoes: Asics Nimbus16 pink

Laganside 10k, PB. I wanted sub-50 but things haven't been going well in training so I'm happy with this result. 90 seconds faster than my training 10k a few weeks ago. Importantly though, no SVT. Immensely pleased by that.
Tried to push on in the last 2k but I had SVT fear so wasn't right at the red line at any stage.
L calf has been getting progressively sorer this past week or so. Lots of ice & foam rolling & massage required. It's what I deserve after running hard on tight DOMS legs.
Cycled over & back (maybe 10k total) but not logged since it was easy pace and then Mr L had a dramatic moment 20m from home, nearly went heels over head, but chickened out at the last moment & opted for falling in a heap instead.

Saturday Sep 6, 2014 #

Running warm up/down 10:00 [2] 0.95 km (10:28 / km)
shoes: Inov8 Mudclaw Jun14

With a sand dunes map to engage brain before the start

Orienteering 1:44:43 [4] 9.0 km (11:38 / km)
shoes: Inov8 Mudclaw Jun14

Brown course 7.1k Portstewart. Awesome new map, looking forward to training here, great to have good sand dune terrain that isn't behind a barbed wire fence.
Analysis to follow.
Ice bucket challenge done. I think paulp (co-bucket-pourer) enjoyed it the most. Only just warmed up now!

Friday Sep 5, 2014 #

Aerobic CrossTraining 3:00 [1]

Some pedalling on the recumbent bike, to prepare my legs for a mega stretching session (15 minutes including about 5 mins on my L calf with the foam roller).

Thursday Sep 4, 2014 #

Strength & Conditioning (Gym workout) 10:00 [2]

Perfect abs, following by mucho stretching (not logged)

Running warm up/down 10:00 [2] 1.26 km (7:56 / km)
ahr:137 max:148 shoes: Asics Nimbus16 pink

Gentle warm-up, tried some drills, but my legs weren't up for the game.

Running tempo 1:01:27 [4] 11.19 km (5:29 / km)
ahr:164 max:192 shoes: Asics Nimbus16 pink

7 miles at half marathon pace, so said the plan. Disappointed with this as I started springing along, then slowed down gradually & persistently. Seems to be as my HR rises I just can't hold my target pace.
Anyway I was getting a little bored (even with the rugby players to distract me) so my HR decided it would trip. That got my attention. 4 min stopped running (took a couple of minutes to settle), then I started again, and I think I held the pace ok (such as it was).
Going to do a little diary of these.
I was at the GP yesterday so there's an NHS referral under way.
Did this session on the trim trail, good call on that.

Running warm up/down 6:54 [2] 0.9 km (7:40 / km)
ahr:148 max:151 shoes: Asics Nimbus16 pink

Calf muscles very grumpy.

Wednesday Sep 3, 2014 #

Strength & Conditioning (Gym workout) 11:00 [1]

Perfect abs & chicken walks - followed by 10 minutes stretching / rolling.
Think my tough run session will be postponed till tomorrow. That still gives me Friday off before O on Saturday / 10k Sunday. Probably skip intervals Monday & make Tues / Thurs my run days next week.

Orienteering race 22:45 [4] 2.8 km (8:08 / km)
shoes: Inov8 Mudclaw Jun14

Oh wow! Short course, new map, needed to think, but managed to get lost on the way to the 1st control.
In my defence, so did most people.
Lost time on 1 (getting lost) and 8 (didn't see the shortest route choice).
This was mostly rough underfoot and I struggled to get in enough map reading because I was trying not to fall over. Practice required.
Very enjoyable.
Calves still not functioning properly.

Tuesday Sep 2, 2014 #

Strength & Conditioning (Pilates) 10:00 [1]

Followed by 10 minutes stretching & foam rolling. Calf muscle DOMS big-style. The worst bit is, the bathrooms on our office floor are out of order, so we have to use the ones on the floor below......too many stairs for my wee legs!

Monday Sep 1, 2014 #

Aerobic CrossTraining (Rower) 3:00 [1]

Ouch knees - and pull - ouch knees - and pull. And so on.

Strength & Conditioning (Gym workout) 8:00 [2]

Abductors / adductors & jumping / hopping. That foam roller is going to cause me a mischief.

Running warm up/down 2:20 [2] 0.4 km (5:50 / km)
ahr:138 max:148 shoes: Asics Nimbus16 pink

Poor warm up, actually left the house in ok time tonight and then got every single red light on the way.

Running intervals (Track) 25:00 [5] 6.32 km (3:57 / km)
ahr:168 max:182 shoes: Asics Nimbus16 pink

1 x 4.5, 2 x 3.5, 3 x 2.5, 4 x 1.5
Tough as always. Felt like I was running really fast and there was no way I'd be able to hold the pace for the whole session.....but I did :) Laps in 1:39 - 1:40 so very consistent, though the shortening intervals probably flatter me slightly.
Couldn't hold on to R tonight, she was maybe 2 seconds a lap faster. However it was a big group and I had plenty of company, some of which I had to barge thru as they did that 'overtake, cut in & slow down' thing that I dislike.
Pleased.

Running warm up/down (Track) 5:00 [2] 0.76 km (6:35 / km)
shoes: Asics Nimbus16 pink

2 lap cooldown plus stretching. Calf muscles mega mega tight. Be careful. Don't want to ping something.

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