Training Archive: TullsterIn the 7 days ending 2008-09-21:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Sep 21 | ||
| Running race 32:51 [5] 6.4 km (5:08 / km) +440m 3:49 / km | |
| shoes: Walsh pb trainer 3 | ||
| Hill race at Bonaly. Under19 trial and open race. 2 laps planned by Martin Hyman. Started with a long uphill track run, a little off road stretch, a short steep climb then a long downhill, then repeat. Good euoc turnout with Hector, Ales, Jack, Simong, Jess and Hollie all making it out. Legs pretty tired before the start so wasn't too confident. Pace was fast at the start and legs struggling quite quickly. then settled into a not too blistering pace and held that. Ales ran well reeling in the fast starting youngsters and coming second. I finished probably about 1min down on Hector. Good training on a nice day. | ||
| Running warm up/down 30:00 [1] 4 km (7:30 / km) | |
| shoes: Walsh pb trainer 3 | ||
Saturday Sep 20 | ||
| Orienteering race 32:33 [4] ** 5.7 km (5:43 / km) | |
| shoes: Walsh pb trainer2 | ||
| ESOC come and try it at Bush estate. First time running here so added interest. Gave Badger, Ales, Fran and Kirsten a lift out. Not feeling 100% post pub crawl. Set off 1min behind Badger. Passed him on way to 3 after getting distracted by him cocking up 2 so cocking it up myself. He tried to slipstream me, but couldn't quite manage it. Ran quite hard and won by 2mins I think. But turns out actually mispunched because control was under the bridge not the other control on top of the bridge! Might get onto the IOF about that one. Lesson of the day - check descriptions and always codes. | ||
Friday Sep 19 | ||
| Free Weights 30:00 [4] | |
| Free weights session. Legs still a bit tired from Wednesdays.
Single leg squat - 3x10 - 40kg bent over row - 40kg - 3x10 hang clean - 50kg - 3x5 leg raises - 3x3 | ||
| Running 35:00 [2] 7.5 km (4:40 / km) | |
| ahr:151 max:164 shoes: Brooks trance 7 | ||
| Run up round the meadows, links then up marchmont road, through grange and home. Legs knackered! | ||
Thursday Sep 18 | ||
| Running 30:00 [3] | |
| shoes: Brooks trance 7 | ||
| Ran to the police station to report VW badge getting knicked off the car. Annoying. Then to the top of the seat and sat and had a think for a while. Then down to top pond and back round the road to home. | ||
Wednesday Sep 17 | ||
| Free Weights 30:00 [4] | |
| shoes: Brooks adrenaline | ||
| Free weight session. Legs a little tired from intervals but not too bad.
squats - 3x10 - 60kg sldl - 3x10 - 60kg (tough) oh push press - 3x10 - 30kg leg raises - 3x3 | ||
| core/balance gym work 20:00 [3] | |
| Orienteering 16:04 [2] 1.9 km (8:27 / km) | |
| shoes: Brooks trance 7 | ||
| KB event organised by Lorna. Just took it easy but orienteering still poor. couldn't really focus. Good to stretch the legs though. | ||
Tuesday Sep 16 | ||
| Running intervals 18:44 [5] 4 km (4:41 / km) | |
| ahr:175 max:184 shoes: Brooks trance 7 | ||
| Intervals. Good few orienteers there. In a group with Nixon, CK, and Doug. CK and Nixon 7ish s in front.
4x1km with 2min rest 3.15 3.13 3.14 3.15 tough | ||
| Running warm up/down 40:00 [1] | |
| shoes: Brooks trance 7 | ||
Monday Sep 15 | ||
| Cycling 20:00 [1] | |
| easy to ease the legs | ||
| core/balance gym work 20:00 [3] | |