Training Log Archive: HebeDIn the 7 days ending Dec 31, 2023:
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Sunday Dec 31, 2023 #
Note
(rest day)
Reflections on 2023:
A much better year than 2022! Did a lot more training this year, and it paid off, with selection for Czechia and Talent South. This also meant that I was able to look at what I need to do to get better, and have started doing a bit more training - but need to keep an eye on that and my health. By the end of the year, was beating people that I don't usually beat, so a visible increase in fitness and stamina, which is encouraging. Had some very good results in sprint and long, not quite so good in middle distance.
Looking forward to 2024:
Going to keep on increasing the quality of the training. Have some good goals that I have set - mainly selection goals, and would love to get selected for Interland. Most importantly, I want to keep on loving orienteering and my running, and try to go and run in new places. I would love a medal in one of the major championships that are coming up, but know that I have to work for it, so will - cannot take anything for granted! I feel like 2024 will be a good year - but I need to look after my health as well, and investigate problems more - such as possible REDs.
A much better year than 2022! Did a lot more training this year, and it paid off, with selection for Czechia and Talent South. This also meant that I was able to look at what I need to do to get better, and have started doing a bit more training - but need to keep an eye on that and my health. By the end of the year, was beating people that I don't usually beat, so a visible increase in fitness and stamina, which is encouraging. Had some very good results in sprint and long, not quite so good in middle distance.
Looking forward to 2024:
Going to keep on increasing the quality of the training. Have some good goals that I have set - mainly selection goals, and would love to get selected for Interland. Most importantly, I want to keep on loving orienteering and my running, and try to go and run in new places. I would love a medal in one of the major championships that are coming up, but know that I have to work for it, so will - cannot take anything for granted! I feel like 2024 will be a good year - but I need to look after my health as well, and investigate problems more - such as possible REDs.
Saturday Dec 30, 2023 #
Run tempo 24:56 [4] 5.0 km (4:59 / km)
ahr:180 max:198 rhr:43 shoes: Inov8 Size 6
Parkrun - new PB! (24:35 on website, but 50m short)
Started tired, cos ran there and back, so could do faster - also can feel that legs are tired from the past week, just a gentle one tomorrow before Ashbourne.
Quite muddy, so I won't quite class as 'terrain', but looking good for my PB attempt on terrain in a couple of weeks.
Sure I can get this a lot faster if I just ran it on a treadmill - wimped out halfway through and walked a tiny bit, cos stitch, but shouldn't have. Not used to racing such a long distance!
Started tired, cos ran there and back, so could do faster - also can feel that legs are tired from the past week, just a gentle one tomorrow before Ashbourne.
Quite muddy, so I won't quite class as 'terrain', but looking good for my PB attempt on terrain in a couple of weeks.
Sure I can get this a lot faster if I just ran it on a treadmill - wimped out halfway through and walked a tiny bit, cos stitch, but shouldn't have. Not used to racing such a long distance!
Run long 1:13:00 [3] 11.5 km (6:21 / km)
ahr:173 max:180 rhr:43 shoes: Inov8 Size 6
Run to and from Parkrun. Went too fast going there, so didn't have as much energy as wanted for the 5km attempt. Walked a bit of the way back, but then ran cos wanted to lump in the 10mile PB with the 5km PB and 10km PB. Still got a long way to go to beat the others at fitness level, but getting close to Lyra and people in terms of levels of training - just gotta keep it up. Bit of a rest tomorrow before Ashbourne and school - lots of revision needed.
Having withdrawal from the countryside - just reminds me how much I hate the city, and wish that I lived somewhere with at least a hill/forest within running distance!
Bit nervous about the JK, as know that I have 8km with 300m climb to do - relative to 12km with 100m climb, so want to be able to do that within an hour - lots of speedwork to do on the treadmill. Also been lacking in motivation to get out of the house, but once school starts that will all disappear hopefully!
Having withdrawal from the countryside - just reminds me how much I hate the city, and wish that I lived somewhere with at least a hill/forest within running distance!
Bit nervous about the JK, as know that I have 8km with 300m climb to do - relative to 12km with 100m climb, so want to be able to do that within an hour - lots of speedwork to do on the treadmill. Also been lacking in motivation to get out of the house, but once school starts that will all disappear hopefully!
Friday Dec 29, 2023 #
Run intervals 12:00 [4] 3.0 km (4:00 / km)
ahr:154 max:197 rhr:41 shoes: Inov8 Size 6.5
4*(3:00 @ 85% VO2 Max, 120s)
Felt strong, but stitch on the 2nd one, so couldn't push as hard as I wanted. Looking forward to being on a treadmill for intervals again so that I can control the pace better - but paced these ones well. Legs quite tired thanks to the past week, so more easy runs before hills again soon.
Felt strong, but stitch on the 2nd one, so couldn't push as hard as I wanted. Looking forward to being on a treadmill for intervals again so that I can control the pace better - but paced these ones well. Legs quite tired thanks to the past week, so more easy runs before hills again soon.
Run warm up/down 11:00 [2] 1.5 km (7:20 / km)
shoes: Inov8 Size 6.5
Wednesday Dec 27, 2023 #
Note
rhr:36 (rest day)
Feeling tired, long day of car journeying. But got lots of sleep and HR consistently around 40bpm for the whole journey - felt really good and really reassuring that the training is working!
Tuesday Dec 26, 2023 #
Run long 1:32:07 [3] 13.0 km (7:05 / km) +460m 6:01 / km
ahr:159 max:187 rhr:46 slept:8.0 shoes: Inov8 Size 6.5
Run from Guisborough to Roseberry Topping, Little Roseberry, Hanging Stone and High Cliff and back.
Felt good in the second half - tiring in the first. Wasted about 3 mins going straight up into brambles cos y not - but made the km pace a lot slower. So many tourists at Roseberry topping! Had music for the first half, and none for the second. Hoping that this overload will help build the stamina and coping with the hills - just need to keep it up back in the flatlands. Aiming for 300m a week (not including O). 2 sub 5m kms at the end - and didn't realise I was going that fast, so looking good for an easy sub 25m 5km. Need to find more trails down south as well - loved flying down the mountain biking tracks!!!
Felt good in the second half - tiring in the first. Wasted about 3 mins going straight up into brambles cos y not - but made the km pace a lot slower. So many tourists at Roseberry topping! Had music for the first half, and none for the second. Hoping that this overload will help build the stamina and coping with the hills - just need to keep it up back in the flatlands. Aiming for 300m a week (not including O). 2 sub 5m kms at the end - and didn't realise I was going that fast, so looking good for an easy sub 25m 5km. Need to find more trails down south as well - loved flying down the mountain biking tracks!!!