Training Archive: Tom RIn the 7 days ending 2008-06-15:
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| M | T | W | H | F | S | S | ||||||||||
Sunday Jun 15 | ||
| Event: SOL 3 | ||
| WarmUp/Down 20:00 [1]3 km (6:40 / km) | |
| shoes: VJ Integrator | ||
| Reduced the time a bit coz I was chatting most of the way to the start and back, just timed the actually warming up bits. | ||
| Orienteering Race 1:28:56 [4]*** 9.8 km (9:04 / km) +225m 8:08 / km | |
| spiked:20/22c shoes: VJ Integrator | ||
| My main aim at the moment for orienteering is not to win anything or race hard, but just to regain confidence and start enjoying it again. Cruised round most of the course without anything, overshot 3 by 25m or so. Im sure No.10 was mis placed, a bush in an area of green, most of which was unmapped bushes. The control was way up the hill when it should have been at the bottom. Got it no problem anyway. Blew 11 hugely (6mins) just couldnt find the re entrant and was too high up the hill in the head height bracken. Found the rest of the course easy. Was fun but got a bit boring and repetitive. Was well beaten by most M21s but it was fun and good training I feel. JM5L is meant to be for up to M20 but is just too short for long training ang too long for middle. A bit of a dumb distance really.
I really lack the speed in such terrain, I reckon a lot of that is just down to height and the fact that I have to stumble through the crap which most of my competitors and breeze over. | ||
Saturday Jun 14 | ||
| Road Running 52:00 [2]10.3 km (5:03 / km) | |
| shoes: Asics GT-2130 | ||
| Meadows/Links loop, got very, very held up by traffic lights. Quite boring. My knees hurt a bit on the run up to Pollock (first 10-15 mins). SOL tomorrow decided to run M21L as I feel that if im gonna run well next year I need to work on my performances in Long races, and JM5L is too short for that. | ||
| Core Stabilty 15:00 [1] | |
Friday Jun 13 | ||
| Note | |
| (rest day) | ||
| couldnt be bothered. Am doing the 3000m/2km s/c double at the junior league. Haven't done any steeple technique training since last spring so gonna do some this weekend and a bit more over the next few weeks. Better dust down the old Milers as well coz i've only worn them once this year. | ||
Thursday Jun 12 | ||
| Hill/Road Run 55:00 [3]8.2 km (6:42 / km) +400m 5:24 / km | |
| shoes: Puma Trailfox | ||
| Route: http://www.sanoodi.com/route/tom-r/155471/12-6-08/... Knees felt very tight beforehand when straightening my legs. When I got out the still felt tight on the downhills but were fine going up. Did 5.20 for the climb from Dunsapie car Park to the top. I did a leg of the event at AS in January which had less climb but up the same route in 7 mins. 5.20 is quick, very quick. We cant go to Poland at the end of the months due to not being able to get the TBE jag in time. At least that means I can run in the junior league meet at Grangemouth, which is our home meet. | ||
Wednesday Jun 11 | ||
| WarmUp/Down 15:00 [1]2 km (7:30 / km) | |
| shoes: Puma Trailfox | ||
| longer up shorter down | ||
| Orienteering Technique 14:23 [4]* 3.2 km (4:30 / km) +100m 3:53 / km | |
| spiked:19/20c shoes: Puma Trailfox | ||
| Two sprint o loops on the new Braidburn Park map. Very rainy. Cruised round, not really pushing much but maintaining speed on the hills. Messed up One control 10s on loop 2 when the map was printed dodgy so the path looked like a gully. Fun, but not really a satisfying training session.
my fastest ever mins/km 7s faster than my previous best but dont think it really counts coz it wasnt a proper event. | ||
| Core Stabilty 15:00 [1] | |
Tuesday Jun 10 | ||
| Hill/Road Run 20:00 [2]4 km (5:00 / km) +80m 4:33 / km | |
| shoes: Puma Trailfox | ||
| slightly longer and more gentle climb warm up. | ||
| Hill Running 10:00 [5]1 km (10:00 / km) +300m 4:00 / km | |
| shoes: Puma Trailfox | ||
| Hill Intervals
hard run up rest hard run down rest The hill was steep so up was tough. Pushed hard on the downhills as its no good being able to run uphill if you cant run down. | ||
Monday Jun 9 | ||
| Note | |
| (rest day) | ||
| rest day
Plans for this summer are ever expanding. Started 6th year today, got free period last on Monday and my lunch break on Tue/Wed is now from 10.35 until 1.15. | ||