Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: Lulu

In the 30 days ending Apr 30, 2019:

activity	#	time	miles		km		+m
Running	21	14:20:23	92.01		148.08		1929
Orienteering	7	5:05:11	27.59	(11:04)	44.4	(6:52)	750
Stretch and Roll	4	1:10:00
Strength and Conditioning	1	30:00
Total	24	21:05:34	119.6		192.48		2679
[1-5]	21	19:55:34

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Tuesday Apr 30, 2019 #

6 PM

Running warm up/down 22:18 [2] 4.13 km (5:24 / km) +20m 5:16 / km

Up and strides.

Running warm up/down 10:00 [1]

Drills.

Running intervals 25:00 [4] 4.71 km (5:18 / km) +20m 5:12 / km

Pyramid session on KF with Alex, Fay and Madara. 1(1),2(1),3(2),4(2),3(2),2(1),1(1). Not feeling the fittest or fastest but not dying too bad which is alright considering I haven't done a session in a while!!

Running warm up/down 14:38 [1] 2.19 km (6:41 / km) +55m 5:56 / km

Down. Forgot how hard the hill back up from KF feels after a sesh...

Sunday Apr 28, 2019 #

7 PM

Running 55:56 [3] 10.56 km (5:18 / km) +75m 5:07 / km

The classic car park (along Innocent and back). All back to normal, happy days :)

Saturday Apr 27, 2019 #

Note
(sick)

Nearly there. Appetite almost back!! Will see about running tomorrow.

Friday Apr 26, 2019 #

Note
(sick)

Eating a bit but still nowhere near usual amounts. Hence no running as not enough energy... All going into revision currently:(

Thursday Apr 25, 2019 #

7 PM

Running 51:10 [2] 8.2 km (6:14 / km) +100m 5:53 / km
(sick)

Hermitage in the rain with AJ. Started off not amazing, was shocking by the end... Stomach hurting and didn't manage to eat dinner after:(((

Wednesday Apr 24, 2019 #

Note
(sick)

Stomach still reasonably sore so not eating. Although body aches much less! Still another day in bed...

Tuesday Apr 23, 2019 #

Note
(sick) (rest day)

Hardly slept last night and woke up with a very sore stomach and aching body. With my first exam on Monday I really need to get work done so I dragged myself to the library... Lasted an hour before I started blacking out in my seat and decided I should probably go home:/ Now slept a bit more and stomach feels better but whole body aches sooo bad and I feel rather terrible:( Not good timing at all.....

Monday Apr 22, 2019 #

10 AM

Running warm up/down 5:24 [2] 0.91 km (5:56 / km)

Orienteering race 37:18 [4] 6.07 km (6:09 / km) +110m 5:38 / km

Sunday Apr 21, 2019 #

12 PM

Orienteering race 1:42:33 [4] 14.4 km (7:07 / km) +300m 6:27 / km

Running warm up/down 8:06 [2] 1.3 km (6:14 / km)

Saturday Apr 20, 2019 #

12 PM

Running warm up/down 6:05 [2] 1.17 km (5:12 / km)

Orienteering race 49:46 [4] 6.54 km (7:37 / km) +100m 7:04 / km

Friday Apr 19, 2019 #

Event: JK 2019

2 PM

Running warm up/down 6:30 [2] 1.21 km (5:22 / km)

Orienteering race 20:20 [4] 3.74 km (5:26 / km) +30m 5:14 / km

Running warm up/down 7:55 [2] 1.33 km (5:57 / km)

Wednesday Apr 17, 2019 #

6 PM

Running 32:55 [2] 5.83 km (5:39 / km) +115m 5:08 / km

Seat lap in the other direction, with Fay! Nice and chill but sweating buckets D:

Tuesday Apr 16, 2019 #

Stretch and Roll 20:00 [0]

10 before, 10 after.

6 PM

Running 34:22 [2] 6.03 km (5:42 / km) +115m 5:12 / km

Easy lap of the seat.

Monday Apr 15, 2019 #

Note
(rest day)

Sunday Apr 14, 2019 #

6 PM

Running 22:24 [3] 4.54 km (4:56 / km) +30m 4:47 / km

Meadows figure of 8. Just getting a round 60 in for the week. Bit faster cos I was starving...

Saturday Apr 13, 2019 #

Event: Scottish Spring 2019 Middle Distance

Event: Scottish Spring 2019 Sprint Distance incorporating bto SOUL5

12 PM

Running warm up/down 8:24 [1] 1.6 km (5:15 / km) +10m 5:05 / km

Orienteering race 41:16 [4] 6.08 km (6:47 / km) +30m 6:37 / km

Scottish Spring Middle, Tentsmuir. Entered the brown thinking it was the right course. Turned out it wasn't. But decided it was, distance wise, more relevant for the JK next week so stuck with it. Not much nav involved really, just straight lining until you saw the control. Maybe a couple of tiny misses but a matter of 10s max. Just feeling very slow and legs not wanting to move at all. Defo need an easy week next week!

Running warm up/down 8:39 [1] 1.47 km (5:53 / km) +10m 5:41 / km

5 PM

Running warm up/down 9:42 [1] 1.75 km (5:33 / km) +20m 5:15 / km

Orienteering race 21:47 [4] 3.74 km (5:49 / km) +30m 5:36 / km

Scottish Spring Sprint, Falkland. Super tricky first 2 controls but then just a slog round a field basically. An interesting route choice leg near the end caught me out and I was being super indecisive about which route was best... Apparently they were almost identical so should've just picked one and stuck with it. Ah well. Again, legs not moving so a bit of a plod really.

Running warm up/down 11:50 [1] 1.92 km (6:10 / km) +20m 5:51 / km

Friday Apr 12, 2019 #

7 PM

Running 44:59 [2] 8.14 km (5:32 / km) +100m 5:12 / km

Easy lil trip to Craigmillar.

10 PM

Stretch and Roll 15:00 [0]

Got myself off the sofa at a more sensible hour this evening.

Thursday Apr 11, 2019 #

6 PM

Running long 1:40:32 [3] 17.86 km (5:38 / km) +200m 5:20 / km

Sprintervals round the hospital with the gals (I did them a few weeks back so not much nav, just more of an excuse to make myself run a bit faster...) Then home via Hermitage with Alex. Dying rather bad, think due to a lack of food and feeling quite dehydrated. Was hot.

11 PM

Stretch and Roll 20:00 [0]

Sat on the sofa unable to make myself move all evening so this was quite late.... Ouch ouch ouch. Calves in agony from track still. :( Much improved after a good roll though.

Wednesday Apr 10, 2019 #

3 PM

Running 38:52 [2] 6.19 km (6:17 / km) +150m 5:36 / km

Enjoying the sun up the crags, around KF and back up the bog with Roanne. Had a longer run in mind but legs definitely not feeling it after track last night!!

Tuesday Apr 9, 2019 #

7 PM

Running warm up/down 13:17 [1] 2.28 km (5:50 / km)

Running intervals 9:07 [5] 2.94 km (3:06 / km)

Traaaaaaack!!! 4x400, 4x200, 4x100 (~2min). So fun to run on a track again!! Pacing it pretty well just didn't feel like I had very much pace in my legs, especially on the 1s.... Oh well.

Running warm up/down 12:22 [1] 2.0 km (6:11 / km)

Death by stitch. Was in rather a lot of pain, ow.

Monday Apr 8, 2019 #

Note
(rest day)

Oops another... Lib all day so was gonna go in the eve but needed food and then couldn't be bothered. Could still feel knee so maybe a good idea anyway.

Sunday Apr 7, 2019 #

Note
(rest day)

Knee rather sore after a lot of walking yesterday so just given it the day off.

Saturday Apr 6, 2019 #

9 AM

Running warm up/down 13:30 [2] 2.49 km (5:25 / km)

Running 23:00 [4] 5.02 km (4:35 / km) +9m 4:32 / km

Strathclyde parkrun. Not feeling very sprightly so wasn't really expecting anything half decent. Took the first k super steady (probably too steady as it turned out) and just stuck in with the 24min pacer until about 2k, at which point my legs woke up and I got a bit excited. Fully went for it for the last k (4:19) but didn't quite get under 23 which made me a bit sad:( but oh well, a lot better than I initially expected and another 34s off my pb!

Running warm up/down 14:23 [2] 2.47 km (5:49 / km)

Down with aj. Got papped :o

Friday Apr 5, 2019 #

5 PM

Strength and Conditioning 30:00 [3]

Core.

Running 32:02 [1] 5.6 km (5:43 / km) +50m 5:29 / km

Meadows and links lap from the gym. Suuuuper chill.

Stretch and Roll 15:00 [0]

Thursday Apr 4, 2019 #

6 PM

Running warm up/down 20:57 [2] 3.21 km (6:32 / km) +120m 5:30 / km

Up to top of Whinny. Legs feeling rather leady...

Orienteering 32:11 [3] 3.83 km (8:24 / km) +150m 7:02 / km

Vampire-O on Whinny and the Seat. All lots of fun. Managed to see nobody for the first half then got chased right near the end so just legged it to the finish meaning I missed a control out :(

Running warm up/down 26:26 [2] 4.82 km (5:29 / km) +50m 5:13 / km

Collecting a few controls then back round the road.

Wednesday Apr 3, 2019 #

10 AM

Running long 1:51:42 [2] 14.4 km (7:45 / km) +600m 6:25 / km

Pentlands long run with Freya! Weather wasn't great in edi but we went anyway. Got the bus out and were suddenly aware of cars with snow on them... Sure enough the hills were white! Rather grim horizontal hail and thick cloud all the way to Allermuir meant we could barely see where we were going, but then we dropped down to Glencorse Reservoir and the weather got much nicer! Back around the 'flat' way to Hillend via the golf course. A top day out.

Tuesday Apr 2, 2019 #

6 PM

Running warm up/down 21:58 [2] 4.31 km (5:06 / km) +20m 4:59 / km

Extended wup. Been in a very strange mood all day so got out a bit early to shake it off before intervals.

Running intervals 20:30 [5] 4.8 km (4:16 / km) +20m 4:11 / km

Pyramid of 400, 600, 800, 1k, 800, 600, 400 with a cheeky 200 prescribed by Pedley on the end. ~2mins recovery. Surprisingly not feeling too bad and think I paced it alright.. Second 800 was the same time but the second 600 and 400 dropped off slightly.

Running warm up/down 15:28 [2] 2.7 km (5:44 / km) +20m 5:31 / km

Down.

Monday Apr 1, 2019 #

Note
(rest day)

A bed day.

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