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Training Log Archive: Poogy

In the 7 days ending Mar 3, 2014:

activity	#	time	miles		km		+m
Running	5	2:09:48	17.85	(7:16)	28.73	(4:31)	335
Orienteering	2	1:25:30	7.74	(11:03)	12.46	(6:52)	320	23 /	25c	92%
Cycling	1	10:00
Stretching	1	5:00
WU	1	4:00	0.16	(24:46)	0.26	(15:23)
Total	7	3:54:18	25.75		41.45		655	23 /	25c	92%

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Monday Mar 3, 2014 #

Cycling (Commute) 10:00 [3]
(rest day)

Having an easy week in preparation for representing Devon at the nationals on saturday :)

Sunday Mar 2, 2014 #

Note

Beat second place by 15mins :)

11 AM

Running (Warm up) 5:00 [3] 0.64 km (7:49 / km)
shoes: INOV8 roclite 315

Orienteering 55:30 [3] *** 7.96 km (6:58 / km) +320m 5:48 / km
spiked:23/25c shoes: INOV8 roclite 315

Devon event, the classic river dart country park one

I had 5ish hours sleep the night before following a meet up and felt tired from ten tors but did the brown anyway. Really pleased I did this in the end :)
The tactic was to go slow and steady which really paid off and I spiked pretty much every control and only made one or two 10/20 sec misses, this never happens, even on an area of this TD (low) so I'm pretty happy

would have been quicker if I didn't walk lots of the hills :P

Saturday Mar 1, 2014 #

Event: Welsh Orienteering Championships

Note

Ten Tors 55 training walk

covered around 20 miles today across Dartmoor, really sunny day for it :)

Friday Feb 28, 2014 #

4 PM

Running (East Devon Coaching ) 5:00 [3] 1.03 mi (4:51 / mi)
shoes: INOV8 roclite 315

Warm Up

Orienteering (East Devon Coaching ) 30:00 [3] 4.5 km (6:40 / km)
shoes: INOV8 roclite 315

Bearings with Will + a few other extra control sites, just a bit of fun

Clock relay, slowest paced clock relay I have ever done, got dark by the time my team finish the 1km course :P

didn't gain much but it was quite fun with Emily, Will, Ellie and her new friend.... shame JONTY AND JAMES didn't turn up ;)

C • Sorry 2

Thursday Feb 27, 2014 #

Stretching 5:00 [3]

12 PM

Running (Warm Up) 3:00 [3] 0.6 km (5:00 / km)
shoes: New Balance minimus Trail

Running intervals 17:57 [5] 5.0 km (3:35 / km) +38m 3:28 / km
shoes: New Balance minimus Trail

5 x 1km reps
3:28, 3:35, 3:43.2, 3:35, 3:34

Road loop on the out skirts of Ottery

Running 5:00 [3] 0.5 km (10:00 / km)
shoes: New Balance minimus Trail

Wednesday Feb 26, 2014 #

Running 56:26 [3] 11.61 km (4:52 / km) +232m 4:25 / km
shoes: New Balance minimus Trail

Ran up to core copse and had a look round the woodand... about 1 in every 3 trees are down following the storms, the main track has about 10 trees blocking your route which sucks :/

Then ran along to White Cross and down back to ottery, mistimed my run so I ended up running with pretty much no light for the last section but still good fun :)

Tuesday Feb 25, 2014 #

5 PM

Running 7:10 [3] 1.65 km (4:21 / km) +12m 4:11 / km
shoes: New Balance minimus Trail

Down to the feild

WU 4:00 [3] 0.26 km (15:23 / km)
shoes: New Balance minimus Trail

Running intervals 13:32 [5] 4.0 km (3:23 / km) +20m 3:18 / km
shoes: New Balance minimus Trail

10 x 400m 1min rest between each

Not running as fast as I would have liked but given the field was quite wet and slippery and I was on my own it was fairly good :)

Running 5:00 [3] 0.75 km (6:40 / km)
shoes: New Balance minimus Trail

recoveries

Running 11:43 [3] 2.32 km (5:03 / km) +33m 4:43 / km
shoes: New Balance minimus Trail

Extended warm down jog back home

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