Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: susan

In the 7 days ending Apr 18, 2015:

activity

time

miles

Strength & Conditioning

3:08:30

Running

2:35:34

15.73

(9:53)

25.32

(6:09)

Orienteering

19:42

1.86

(10:34)

3.0

(6:34)

Aerobic CrossTraining

3:00

Total

6:06:46

17.6

28.32

1:15

0:00

» now

Saturday Apr 18, 2015 #

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

Bit of a warm up, plus trying to find the start (hint: it's not where all the marshals are standing)

Running 24:21 5.0 km (4:52 / km)
shoes: Asics Nimbus16 pink

Oldbridge parkrun, really glad I did this. First lady finisher!! Started slowly, intending to run easy. Then on the first hill, a girl OVERTOOK me. On a HILL. Not having that. So I tucked in behind her and gradually she sped up, and I'm happy to say I stuck to her, got past her on the downhill, and kept ahead then till the finish. Really happy with my time, given that I wasnt at my limit, and it was an offroad and hilly course.

Running warm up/down 10:00 [2] 1.6 km (6:15 / km)
shoes: Asics Nimbus16 pink

Cooldown, then stretch, skins on and fuel.

Running warm up/down 7:00 [2] 1.1 km (6:22 / km)
shoes: Asics Nimbus16 pink

Warm up with Declan, comparing parkrun notes

Orienteering (SprintO) 19:42 [4] 3.0 km (6:34 / km)
shoes: Asics Nimbus16 pink

Good running speed, poor technical performance. Great to have a good map & courses. Work to be done. More to follow

Long - Splits

Friday Apr 17, 2015 #

Note

Looking forward to catching up with friends tomorrow, and getting my sprintO on in the evening :)

Thursday Apr 16, 2015 #

Running warm up/down (Grass) 15:43 [2] 1.76 km (8:56 / km)
shoes: Asics Nimbus16 pink

Jog plus drills. I do wish Olivia would hurry up & log this so I can steal her data as my garmin is nearly an ex-garmin. I've one on order courtesy of ebay but it's going to be next week for that.

Strength & Conditioning (Gym workout) 15:00 [1]

It's posterior chain again, including crab walks. A bit of DOMS going on. Plyo score of zero. That wee calf niggle is still there, no better, no worse.

Running intervals (Grass) 25:00 3.4 km (7:21 / km)
shoes: Asics Nimbus16 pink

It's Speed Thursday. The track was busy with superior athletes competing, so we were up on the pitches. It worked well, but next time we def need to run a smoother curve on the corners.
In hundred metres, with equal jog recover, 1-2-3-2-1-2-3-2-1 We took the jog recovery very slowly (too slowly? who knows) and worked damn hard on the intervals. Felt good. Apparently our speed wasn't too different to the track either which is surprising.

Running warm up/down 13:00 [2] 1.66 km (7:50 / km)
shoes: Asics Nimbus16 pink

Gentle jog; full stretch after.

Wednesday Apr 15, 2015 #

Strength & Conditioning (Gym workout) 10:00 [1]

Crab walks with theraband plus single leg deadlifts. It's been a while.

Running 5:00 [2] 0.7 km (7:09 / km)
shoes: Asics Nimbus16 pink

To warm legs up for plyos. I think it's been a long time since I ran on trails just for the fun of it. Nettles are poking their noses out.

Strength & Conditioning 1:30 [1]

10 x box jumps = plyo score of 20. Good to know where this is - easily repeatable

Tuesday Apr 14, 2015 #

Aerobic CrossTraining 3:00 [1]

Recumbent bike, to wake leggies up easy

Strength & Conditioning (Gym workout) 12:00 [1]

Posterior chain, back to lifting dead Russians. Also a baby beginner start to plyos with bench jumpovers (supported).
I read someone counting plyos in footstrikes which seems like a good plan. So to bring in some intensity measurement as well, that was 30 x 1 = a plyo score of 30 for the day.
Need to curb my enthusiasm till this calf niggle goes away though. L calf.

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

A new class, she is a physio as well, level 4 instructor, happy days. Excellent class. I'm signed up for 4 more weeks. Lots of time spent on the roller. I felt ever so grounded when we got back to the mat.

Monday Apr 13, 2015 #

Strength & Conditioning (Pilates) 15:00 [1]

Just easy peasy. It's good to get back to basics on this.

Running warm up/down (Track) 8:00 [2] 0.8 km (10:00 / km)
shoes: Asics Nimbus16 pink

Stoopid garmin is heading for the scrap heap. Still turning itself off mid-session.
Usual Monday commentary. Insufficient warm up. Must improve. One of these weeks I will actually act on that.

Running intervals (Track) 27:00 [5] 6.7 km (4:02 / km)
shoes: Asics Nimbus16 pink

5 mins down to 1 min in 30s steps. Half recovery, and with Eric in charge of the stopwatch he stuck to the recovery times like glue.
First few laps were around 98 but slipped to 100 / 101 as time went on - I don't think I was the only one who felt like they were going backwards during the session. However, given that I hadn't won a mountain race / run a 10k PB / just done my marathon training peak long run (delete as appropriate) I probably should have been stronger. I did feel more in touch with the group though.
I will unashamedly steal distance from Olivia when she loads it, and pretend like I ran the same distance as her, even when I patently didn't.
EDIT lopped off 200m just out of guilt really

Running warm up/down (Tarmac) 10:30 [2] 1.6 km (6:34 / km)
shoes: Asics Nimbus16 pink

Jog right outside the track to avoid the 7 lanes of sprinters.
Full stretch after.
It's probably time to start breaking in the next generation of nimbuses (nimbi?) as these ones have a conservative 500k in them.

Sunday Apr 12, 2015 #

Strength & Conditioning (Yoga) 1:15:00 [1]

Really difficult, really good. For the first time since I restarted my yoga career, I felt properly zen walking out the door after the relaxationy bit.

Note

Plan is:
Mon track
Tues rest / new pilates classes
Weds hill reps
Thurs track substitute
Fri rest
Sat parkrun (decide on intensity nearer the time)
Sun long run (if legs are in perfect shape) or else long bike / hike

« Earlier | Later »