She rehearsed many of her moves mentally. She started visualizing all of the kata she had perfected as she progressed through the ranks in Tae Kwon Do. She mentally thanked her Sensei for suggesting that when she sparred that she work with larger and stronger as well as higher ranked opponents. That experience has stood her in good stead in the earlier encounter.
I am pretty sure that it should say "That experience had stood her in good stead".
I am looking forward to the next installment, where we hopefully see what happens next. Is this Clark stuck in this time, alone without Lois until Wells shows up again. If he is, I hope we do not go into many details. Does he have her buried as Linda King or as Lois Lane. I think he has to do the former, because there is no record of Lois' actual death, he has to maintain her secret identity.