Training Archive: churchillIn the 7 days ending 2008-01-12:
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| S | M | T | W | H | F | S | ||||||||
Saturday Jan 12 | ||
| orienteering 41:08 [3]4.65 mi (8:51 / mi) | |
| Eggerslack
concentrating on smooth orienteering and executing my plans well. lost about 2.05 over the whole course just being scrappy really. | ||
| Running warm up/down 10:00 [3] | |
| warm up/down | ||
| orienteering 40:00 [3]4 km (10:00 / km) | |
| Great Tower Wood
junior squad weekend contour only map. orienteered like a dick wasn't concentrating enough but got better towrds the end. | ||
| orienteering race 13:27 [4]2.13 km (6:19 / km) | |
| Great Tower Wood
Sprint race, contour only pretty solid apart from a couple of controls, one where i lost abit due to hesitation and another where i stopped too soon.-45s Hector- 12.35 john and dave alittle bit down. | ||
| Running warm up/down 15:00 [3] | |
Thursday Jan 10 | ||
| Gym (core work) 50:00 [3] | |
| 10mins cycling
30mins strenght stuff- olympic moves, single leg squats, lunges, ab rolls, crunchies, claf raises 10mins stretching | ||
| Running hills 32:00 [4] | |
| ahr:154 max:190 | ||
| Hill reps on castle terrace.
Haries session 12x 1min jog back rec ~1.45 tough session, was finishing higher up than when i last did this session. | ||
| C • Yes, well done 1 | ||
| Running warm up/down 35:00 [3] | |
| run to hills and back to flat
rego | ||
Wednesday Jan 9 | ||
| Football 1:30:00 [2] | |
| played football with some uni mates on the meadow.
not very intense but a fair bit of sprinting and running about. | ||
| C • Congrats 3 | ||
Tuesday Jan 8 | ||
| Running 43:00 [3] | |
| Run to intervals, warm up, warm down jog, run back to flat.
rego | ||
| Running intervals 18:00 [4] | |
| ahr:153 max:199 | ||
| intervals
running behind group with dc,strain, hector, cheps etc 3x 1mile 5.29, 5.36, 5.36 39s and 45s rest | ||
Monday Jan 7 | ||
| Running tempo 45:00 [4] | |
| ahr:168 max:187 | ||
| Tempo run from flat
pavements abit slippy and paths abit muddy so wasn't that smooth dalkeith road, liberton, frogston road, morton hall, path onto braids, KB | ||
| Running 7:00 [3] | |
| steady run back to flat | ||
Sunday Jan 6 | ||
| Running 30:00 [3] | |
| steady run round bowanhill.
felt pretty tired | ||