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Training Log Archive: 970130

In the 31 days ending Jan 31, 2015:

activity	#	time	miles		km		+m
Running	17	8:18:14	61.29	(8:08)	98.63	(5:03)	848
Orienteering training	3	3:19:16	13.09	(15:14)	21.06	(9:28)	672
Cycling	6	2:42:52	6.77		10.9
Orienteering race	2	2:08:41	10.33	(12:27)	16.63	(7:44)	334
Running wu/cd	12	1:58:19	10.73		17.27		22
Strength and Conditioning	6	1:30:00
Stretching	7	50:00
Total	26	20:47:22	102.21		164.49		1876

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Saturday Jan 31, 2015 #

Cycling 25:22 [1] 6.21 km (14.7 kph)

Cycling to Burrow Hill. Warm up/ cool down

Running 22:03 [3] 3.83 km (5:45 / km) +136m 4:53 / km
shoes: Brooks Ghost 7

I managed to persuade Annie to come with me to Burrow Hill for some short hill reps. Varying between 0:30, 0:45 and 1:00 up, with the same amount of time back down again. I didn't feel like I was working at a max, but I was definitely getting further than when I did the same with John last year.

Strength and Conditioning 15:00 [2]

Thursday Jan 29, 2015 #

Running wu/cd 17:48 [2] 3.27 km (5:27 / km)

Running 8:47 [4] 2.54 km (3:27 / km)

Athletics. 4x400m + 3x300m. Quite icy on the track but feeling quite fast otherwise.

Cycling 17:30 [2] 4.69 km (16.1 kph)

Cycling home

Wednesday Jan 28, 2015 #

Cycling 30:00 [2]

Strength and Conditioning 15:00 [2]

Stretching 5:00 [1]

Tuesday Jan 27, 2015 #

Running 51:43 [3] 9.52 km (5:26 / km) +174m 4:59 / km

Slow run out to the east of Lancaster to get some hills in.

Stretching 10:00 [1]

Monday Jan 26, 2015 #

Running 22:00 [4] 5.04 km (4:22 / km)

Intervals. 2x 1:30, 2x 1:30 with 30s extra hard at the end, 4x 1:15 with 30s extra hard at the end. Feeling tired at the end.

Running wu/cd 5:41 [2] 0.8 km (7:06 / km)

Sunday Jan 25, 2015 #

Running 46:37 [2] 7.76 km (6:00 / km) +81m 5:43 / km

Slow run round Burrow Hill loop and over to Stodday.

Strength and Conditioning 15:00 [2]

Stretching 10:00 [1]

Saturday Jan 24, 2015 #

Running wu/cd 27:01 [2] 3.64 km (7:25 / km)

Running 24:01 [3] 5.17 km (4:39 / km) +37m 4:29 / km

Northern XC Championships at Pontefract. The course was quite muddy, especially on the downhill. I ran okay, and overtook a few people on the hill. Feeling quite stiff afterwards.

Stretching 5:00 [2]

Thursday Jan 22, 2015 #

Running 6:25 [4] 2.0 km (3:13 / km)

Athletics. 4x300m, 4x200m. Quite fast although there was some ice on the track. Tried to use my arms more.

Running wu/cd 23:51 [2] 4.05 km (5:53 / km)

Slow jog laps of the track, some stretching and strides.

Strength and Conditioning 15:00 [2]

Wednesday Jan 21, 2015 #

Cycling 30:00 [2]

Stretching 10:00 [1]

Tuesday Jan 20, 2015 #

Running 28:39 [3] 5.46 km (5:15 / km)

Running at Athletics. Cross country group on track on Tuesdays and Thursdays now, so training with them on Thursday works out better. Running fairly well.

Monday Jan 19, 2015 #

Running 23:00 [3] 5.27 km (4:22 / km)

Intervals. 1:00, 1:30, 2:00, 2:30, 2:00, 1:30, 1:00. A bit slippy on the bridge, but okay everywhere else. Legs a bit tired from the weekend at the start but loosened off.

Running wu/cd 5:40 [2] 0.81 km (7:00 / km)

Sunday Jan 18, 2015 #

Running 1:15:04 [3] 15.01 km (5:00 / km) +108m 4:50 / km

Down the river to Conder Green, across the fields to Galgate and back up the canal. Possibly a bit fast for a long run, but I felt like I was running well.

Stretching 5:00 [1]

Saturday Jan 17, 2015 #

Running wu/cd 2:36 [2] 0.42 km (6:11 / km)

Orienteering training 40:17 [3] 4.9 km (8:13 / km) +172m 7:00 / km

SROC Club Handicap at White Coppice. Lots of controls on the map so it was quite hard to see where the lines went- I almost went to 21 instead of 2. Otherwise technically fine, I felt like I knew the wood quite well by the time I'd finished. No achilles twinge today- just a one day thing.

Orienteering training 19:48 [3] 2.48 km (7:59 / km) +85m 6:49 / km

Collecting controls.

Friday Jan 16, 2015 #

Running 44:16 [3] 8.02 km (5:31 / km) +75m 5:16 / km

Through the fields at aldcliffe, along the river path to the corner and back at the hill in Abraham heights. Very slippy and windy along the estuary, I should have worn shoes with more grip. Slight twinge in achilles, probably due to slidding around so much.

Strength and Conditioning 15:00 [1]

Thursday Jan 15, 2015 #

Running 32:22 [3] 6.24 km (5:11 / km)

Athletics. Laps and short-ish runs on the road around Salt-Ayre. Too windy to be on the track.

Wednesday Jan 14, 2015 #

Cycling 30:00 [2]

Monday Jan 12, 2015 #

Running 20:00 [3] 4.72 km (4:14 / km)

Intervals. 8x1:15 with decreasing rest. Felt a bit tired from the weekend so not running at maximum speed, but still not too far behind Chris.

Running wu/cd 3:21 [2] 0.52 km (6:27 / km)

Sunday Jan 11, 2015 #

Running wu/cd 6:58 [2] 0.74 km (9:27 / km) +4m 9:12 / km

Orienteering training 1:20:24 [3] 7.55 km (10:39 / km) +241m 9:11 / km

GB Squad at Eggerslack woods.
Pair exercise with Hannah CH working on compass and distance judgement. Good at distance judgement, a few wobbles on the compass in the woods.
Corridor exercise, looking simplifying and picking the best line through the terrain. Quite difficult in the woods.
Part of the middle distance race loop. Messed up number 1 due to lack of plan, but otherwise fine technically.
Not feeling too tired physically after yesterday.

Saturday Jan 10, 2015 #

Running 20:00 [2] 2.0 km (10:00 / km) +120m 7:42 / km

Running technique session on ascending and descending. I need to use my arms more and lean into the hill more going up, be less cautious going down.

Running wu/cd 4:39 [2] 0.6 km (7:49 / km) +18m 6:47 / km

Warm up for afternoon session

Running wu/cd 5:00 [3]

Drills

Orienteering training 58:47 [3] 6.13 km (9:35 / km) +174m 8:24 / km

GB squad training at Great Tower. Generally fine on all the controls, and I made sure I spiked one which I messed up at Christmas (same control site). Feeling quite stiff after the morning, but loosened off.

Friday Jan 9, 2015 #

Strength and Conditioning 15:00 [2]

Thursday Jan 8, 2015 #

Running 21:36 [4] 5.07 km (4:16 / km)

Training on the track with LMAC. Warm up, 3x400m, 3x200m, 3x400m.

Running wu/cd 6:12 [2] 0.92 km (6:47 / km)

Wednesday Jan 7, 2015 #

Cycling 30:00 [3]

Stretching 5:00 [3]

Tuesday Jan 6, 2015 #

Running 20:00 [3] 4.64 km (4:19 / km) +12m 4:15 / km

Intervals. 2x 1:00, 3x 2:00, 2x 1:00. Feeling quite tired so not pushing too much.

Running wu/cd 5:12 [3] 0.82 km (6:20 / km)

Sunday Jan 4, 2015 #

Running wu/cd 4:20 [2] 0.69 km (6:17 / km)

Orienteering race 1:05:09 [3] 8.54 km (7:38 / km) +171m 6:56 / km

Orienteering at Shipley Glen in Yorkshire. Felt quite tired physically to begin with but loosened off after a while. Generally okay navigationally, although a few silly mistakes on easy controls. Planned ahead on a couple of legs and ran them without looking at the map.

Saturday Jan 3, 2015 #

Running 31:41 [4] 6.34 km (5:00 / km) +105m 4:37 / km

Lancashire XC Chapionships at Witton Park. I ran surprisingly well- hopefully qualifying for inter-counties in march. Very muddy in places.

Thursday Jan 1, 2015 #

Orienteering race 1:03:32 [3] 8.09 km (7:51 / km) +163m 7:08 / km

Orienteering in the rain at Traitors Gill. New Years Day score event. Technically pretty easy, but quite physical.

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