Training Archive: Tom RIn the 7 days ending 2008-03-22:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
| |||||||||||
| S | M | T | W | H | F | S | |||||||||
Saturday Mar 22 | ||
| Orienteering Race 52:38 [4]***** 6.6 km (7:58 / km) +220m 6:50 / km | |
| spiked:12/23c shoes: Jalas Black FLX | ||
| M20E Leith Hill
Satarted badly and go worse, was caught 4mins off Paddy and some rubbish guy following him by No.7. Lead the other two for the rest of the course, a bit dodgy at the end as well, lost 6+ mins in total. The area was just sooo diferent to anything I had been on before, lots to learn. 19th M18 dropped for FCC points as not in top 3 scores. | ||
| WarmUp/Down 30:00 [2]5 km (6:00 / km) +100m 5:27 / km | |
| shoes: Jalas Black FLX | ||
| Warm up/ jumper carrying for bro and other esoc juniors who never had a clothing dump at their start. | ||
Middle M21E - Splits | ||
Friday Mar 21 | ||
| Event: JK 2008 | ||
| Orienteering Race 20:29 [5]***** 2.9 km (7:04 / km) +60m 6:24 / km | |
| spiked:17/20c shoes: Puma Trailfox | ||
| JK Sprint
Started Well, 5s up on Cherry in 5th place at No.7 lost 2 mins being an utter retard at 8 dropped 50 places on a 1min leg for the whole course. Got caught bu Matt who mpd later by 1min at that place. Caught 3mins on Paddy and was rubbish for the rest of the course. 12th M18E was never near Kris who would have won 20E | ||
| WarmUp/Down 10:00 [2]1 km (10:00 / km) | |
| shoes: Puma Trailfox | ||
Sprint M21E M20E M18E - Splits | ||
Wednesday Mar 19 | ||
| Note | |
| (rest day) | ||
| Pre JK Geeking, English after school study, tired
| ||
Tuesday Mar 18 | ||
| Road Running intervals 30:00 [5]5 km (6:00 / km) | |
| ahr:154 max:185 shoes: Asics GT-2130 | ||
| 5x1000m
(3.39/38/28/22/17) Was going to run them steady before the weekend, but the guys at the front were getting too big for their boots so on No.4 I tracked them and eased past. On the last I decided to push myself and see how am doing before weekend. Test Passed. Felt comfortable even on the fast ones, reckon I should go under 10 for 3km this year. | ||
| WarmUp/Down 20:00 [2]3 km (6:40 / km) | |
| shoes: Asics GT-2130 | ||
Monday Mar 17 | ||
| Hill/Road Run 20:30 [3]4 km (5:08 / km) +75m 4:41 / km | |
| ahr:143 max:173 (rest day) shoes: Puma Trailfox | ||
| Route:http://www.sanoodi.com/route/tom-r/135459/17-3-08/... Was meant to be a rest day but im feeling pretty damn good right now and didnt had nowt else to do. Went slow but did one hard burst up the steps to AS. Went onto the short descent from QD at the same time as a big football team. Owned them on the way down. | ||
| Core Stabilty 15:00 [1] | |
Sunday Mar 16 | ||
| Hill/Road Run 1:17:30 [2]10.7 km (7:15 / km) +500m 5:52 / km | |
| shoes: Puma Trailfox | ||
| Did a stupidly early run so I could fit it in before a boring day of homework and final stage of Paris - Nice.
Did the uber climb from opposit the City Race start, straight up the near vertical slope on to the radical road and down to hunter's bog. Turns out that the slope is scree with grass growing over it. The wind was so strong at the top that the rain turned into spray in the air. Had to walk down the rocky bit at the top of the seat as what is normally quite slippy was like ice on the descent. | ||