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Training Log Archive: noRa

In the 7 days ending May 8, 2017:

activity # timemileskm+m
  Orienteering2 2:21:23 9.86(14:20) 15.87(8:55) 562
  Stretching/Physio7 2:00:00
  Cycling3 2:00:00
  Running3 1:26:24 8.0(10:48) 12.87(6:43) 173
  Strength and Conditioning2 1:10:00
  Spinning1 50:00
  Total7 9:47:47 17.86 28.74 735
  [1-5]7 7:37:47

» now

Monday May 8, 2017 #

Cycling 40:00 [1]

To and from work, getting a bit fed up of the headwind on the way home, cri.

Stretching/Physio 30:00 [0]

Ankle feeling tired and a bit achy after the weekend. Bit worried about my R achilles in the More Miles as well...

Sunday May 7, 2017 #

Running warm up/down 10:08 [1] 1.32 km (7:41 / km)
ahr:126 max:139 shoes: Purple MM 2

Always find it hard to WU for relays, managed to get 10mins in though and had a few wee chats, feeling a bit nervous running against boys!

Orienteering 29:31 [3] 3.87 km (7:38 / km) +144m 6:26 / km
ahr:164 max:185 shoes: Purple MM 2

3rd leg Men's Short with Andrew and Craig.
Was a bit of a weird one really, the computers had broken so I had no idea where I'd gone out (apart from we weren't winning!) or who I was chasing so found it a bit hard to push as hard as I might have. Slight hesitation at 3 and found the map weird at 6 otherwise fairly straightforward. Was feeling pretty paranoid early on about people overtaking without me realising but did settle into it eventually around 6. Feeling very tired but enjoyed it overall and very happy later when it turned out we came 2nd! Also had the fastest leg time in the team, but I think I did have the easiest/shortest gaffle, more path running options?!

Running 7:30 [1] 0.87 km (8:37 / km)
ahr:119 max:134 shoes: Purple MM 2

Absolute shuffle with Saz, dying so much. Couldn't even manage 10 minutes and it was practically a walk!

Stretching/Physio 5:00 [0]

So tired!

Saturday May 6, 2017 #

Running warm up/down 15:00 [1] 1.9 km (7:54 / km) +80m 6:31 / km
ahr:135 max:161 shoes: Purple MM 2

To the start with Saz and some drills

Orienteering 1:51:52 [3] 12.0 km (9:19 / km) +418m 7:56 / km
ahr:154 max:177 shoes: Purple MM 2

British Long, High Dam
To take the positives I really enjoyed it and I am getting a lot better at being able to be out for this long, obviously would be more ideal if it didn't take me this long to get round ;P
Pacing for the race was definitely a bit off, my fastest part was the last few controls when Meg came through and it gave me some oomph to chase. On reflection I could have sped up around 9 but I get too paranoid about running out of energy, getting there though.
No real mistakes anywhere, slightly hesitant in places where the map was tiny 1, 3, 4, 13, 18 and got pulled away at 6 by the other control and drinks point. Definitely took the wrong route on 7 (went round the path and had an epic climb up at the end), should have gone straighter, was worried about pushing my ankle too far in the terrain but it would have been faster. The course overlapped with the boys 13-17 (just before and through spectator) and ended up running with Phil for a bit which was fun, good chat, and also saw some dogs!
Shoes gave me awful blisters again...

Running warm up/down 14:08 [1] 2.13 km (6:38 / km) +23m 6:18 / km
ahr:137 max:152 shoes: Purple MM 2

With Julie, tired legs, was going well until we got back to the field and I kept bumping in to people I knew and stopping!

Stretching/Physio 30:00 [0]

Stretch and Roll.

Friday May 5, 2017 #

Spinning 50:00 [1]

Easy spin with Tess, fab chat.

Stretching/Physio 10:00 [0]

Thursday May 4, 2017 #

Cycling 40:00 [1]

To and from work, wind still going the 'wrong' way...

Running 39:38 [2] 6.65 km (5:58 / km) +70m 5:40 / km
ahr:140 max:183 shoes: Asics GT 2000 v5

Long day at work but needed to go and vote so that got me out the door, ran down to by the Botanics and back up the river. Managed to run into a stick which knocked me to the ground... Think I'm all good, just a little cut, would have been hilair had anyone been watching!

Strength and Conditioning 10:00 [0]

Stretching/Physio 10:00 [0]

Wednesday May 3, 2017 #

Cycling 40:00 [1]

To and from work, feeling super tired. Headwind on the way home today which was annoying.

Stretching/Physio 30:00 [0]

Feeling a lot better once home, was tempted to go for a run but managed to be sensible, need an early night and see how I go tomorrow.

Tuesday May 2, 2017 #

Strength and Conditioning 1:00:00 [1]

Same as last week
WU and hip mobility, then single leg strength.
Back Squat 3x8 (20) 40, 45, 45kg
Deadlift 3x5 (40) 60, 60, 60kg Dropped down to 3x5 as I didn't want the same doms as last week!
DbBP 3x8 14kg (each hand).

Stretching/Physio 5:00 [0]

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